Proper nutrition is the key to good health, beauty and harmony for years to come. If most diets force a person who is losing weight to experience maximum restriction and discomfort, in this case this is not the case. The main thing is to correctly draw up the menu with a balanced set of meals. At the same time, the lost kilograms do not return, because the body is completely rebuilt for new diets and diets.
Is it possible to lose weight with proper nutrition?
It is impossible to choose one diet for weight loss that is equally effective for everyone. This is due to the individual characteristics of each organism. The advantage of proper nutrition is that there is no strict framework of restrictions and it is possible to independently create a menu from a large list of permitted products.
The PP system for weight loss is ideal in every way. As a result, fat stores are lost, but energy potential and physical endurance are increased. According to the recommendations of nutritionists, you should constantly follow a similar diet, which helps to maintain a healthy body.
The nutrition plan implies the correct ratio of nutrients, vitamins and minerals necessary for the full functioning of the body.In addition, you can include healthy foods that meet the increased need for any component. Sometimes disguised as a craving for dangerous food.
Alternative substitutes are presented in the table:
| Desired food | What is missing in the body? | The right product supplier |
| Fatty foods, sweet sodas | Calcium | Dairy products, nuts and seeds, nuts |
| Pastries, flour baked goods | Nitrogen | Peanuts, peanuts, nuts |
| Chocolate, cocoa | Magnesium | Cabbage, baked potato, peas, beans |
| Candy | Slow carbohydrates, chromium | Porridge, fruits |
| pickles | Calcium, sodium chromite | Cheese, cottage cheese, seaweed, seaweed |
To lose weight on PP, you need to consume fewer calories than your physical expenditure requires. There are 2 options:
- eat right, according to the daily calorie intake for the body, and increase physical activity;
- lowers the usual calorie content.
You can not make a little diet, trying to get rid of the hated kilograms as soon as possible. The optimal daily calorie content is 1100-1200 kcal.
The most noticeable results were observed in overweight people, who previously neglected the basics of proper nutrition.Subject to all the rules in PP, you can lose up to 4-6 kg per month.
PP basics
The principles of good nutrition are not very complicated, but they work perfectly. Due to balance, fat deposits are gradually burned, and physical form returns to normal.
For the intensity of the process, it is recommended not to neglect sports and lead an active lifestyle.
PP basics to help you create your own weight loss menu:
- They completely refuse junk food: semi-finished products, carbonated drinks, sweets, sausages, chips, fried and fatty foods, alcohol.
- Limit salt intake.
- The recipe is made with a balanced set of fats, proteins and carbohydrates, including the mandatory fiber and vitamins.
- They are eaten often, but in small portions.
- In the morning, on an empty stomach, drink a glass of cold water to start digestion properly.You need to drink up to 2 liters of clean water a day without gas.In addition, they drink green tea, herbal tea, mineral water.
- Don't miss breakfast.
- The calorie content of the dish is calculated daily.
- Chew food slowly, without distraction: this allows you to feel full faster.
- The dish is boiled, baked, stewed or steamed. Frying is unacceptable.
- Prioritize fresh fruits and vegetables.
- Eliminate fast carbohydrates and replace them with slow ones: cereals, whole grain breads, unsweetened fruits, berries, honey, etc.
- The total amount of animal protein consumed was calculated as a ratio of 1 gram per 1 kg of body weight.
Carbohydrate food is consumed in the afternoon, protein - in the second half of the day. The number of main meals per day - up to 5 times, with an interval of 4 hours, at the same time, last - at least 3 hours before bedtime. A maximum of 2 snacks are allowed (kefir, nuts, vegetables or green apples).
shopping list
The list of allowed and prohibited foods for weight loss is presented in the table:
| Allowed | Prohibited | Limited quantities allowed |
|---|---|---|
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Menu of the week
This technique does not imply a strict framework. It involves a complete diet based on key principles and the elimination of harmful ingredients.
The importance of the product is determined by the food pyramid. It consists of six food blocks: five of which are required to be consumed daily, the sixth should be minimized.
Each individual chooses a dish based on personal taste preferences. The slimming menu is based on the parameters and physiological characteristics of a person.
To learn how to control your own diet without counting calories every day, it is recommended to keep a diary in advance. It records all foods eaten during the day, which aids analysis. To get started, stick to the sample menu for each day.
The basic menu for the week is suggested in the table:
| Days of the week | Breakfast | Dinner | Dinner | Snack (lunch, afternoon snack) |
|---|---|---|---|---|
| Monday | Oatmeal on the water |
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| Tuesday |
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| Wednesday |
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| Thursday | Cottage cheese with fruit or low-fat sour cream |
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| Friday | Fruit mix with natural yogurt |
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| Saturday | Millet porridge on the water |
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| Sunday | Non-fat rice porridge |
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Recommended drinks:
- Keep mineral water;
- fresh fruit juices;
- green tea with lemon;
- unsweetened coffee;
- herbal infusion.
When compiling a diet for a month, they adhere to basic principles. The recipe is the same, based on approved foods.
To get a tangible result, you need to be patient and not deviate from the desired goal.
For men
Men differ from women in metabolism, energy expenditure and greater muscle mass.As a result, the PP rules will be slightly different.
Things to consider when compiling a menu:
- They include more protein, which is necessary to maintain muscle tone. For vegetarians, legumes (excluding beans and lentils), potatoes, dairy products, mushrooms, and beans will be a complete alternative to meat.
- Products that promote the production of testosterone are included in the menu: meat, honey, eggs, pollen, a small amount of alcohol (if there are no medical contraindications).
- Daily calorie intake is adhered to - 2300-3200 kcal, which depends on the lifestyle: inactive or active, with intensive training.
Also, representatives of the needs of the stronger sex:
- zinc:apples, dates, figs, raspberries, liver, lemon;
- selenium:pumpkin seeds, walnuts;
- Phosphor:egg yolk, fish, bran.
Men can't do without vitamin E.
Estimated daily diet:
- Breakfast:cereal porridge, boiled meat, tea with mint and lemon.
- Have lunch:rye bread, curd cheese, juice.
- Dinner:vegetable soup without potatoes, boiled sea fish, spring salad, durum wheat pasta.
- Afternoon snack:plain yogurt, fruit.
- Dinner:cottage cheese with fresh herbs and cucumbers.
It is advisable to abandon soy, beer and instant coffee - these are products that promote the production of female hormones.
For girls and women
In women, the daily calorie content varies between 1700-2200 kcal, extreme figures are acceptable only for athletes.Nonetheless, the diet can be made equally varied and delicious.
Elements that the female body needs at any age:
- Calcium(intensively excreted during pregnancy and after 40 years): cottage cheese, cheese, milk, tofu, almonds, lettuce.
- Iron(lost during menstruation, and estrogen interferes with its absorption): liver, dried apricots, prunes, dried pears and apples, cocoa, rosehip infusion, pumpkin seeds.
- Vitamin C(Necessary for the normalization of the nervous and immune systems, the production of collagen): citrus fruits, strawberries, kiwi, sea buckthorn, peppers, roses.
- Folic acid(special needs arise during pregnancy, since the substance excludes the development of pathologies in the fetus): spinach, parsley, lettuce, all kinds of cabbage, beets, watermelon, avocado, peaches, lentils and green beans, tomatoes, beans.
Up to 25 years
Girls are encouraged to focus on soy products, wheat germ and cranberry juice: theyprevent diseases of the genitourinary system.
Indicative menu for the day for young women:
- Breakfast:omelet, fresh tomatoes, fresh fruit juice or natural coffee.
- Have lunch:almonds and prunes.
- Dinner:Broccoli puree soup, salad with vegetables and beans, roast turkey, green tea.
- Snack:green apple.
- Dinner:boiled shrimp, avocado, tofu with spices.
After 30 years, women should be very careful about nutrition to maintain youth and beauty for a long time, despite the age-related changes. It is at this age that many begin to gain weight or suffer from fatigue. Both cases are caused by lack of vitamins and nutrients in the body.
After 30 years
At the age of 30-35 years, it is recommended to eat small portions and little by little, but not to let hunger pangs. . . The diet is based on protein foods, vegetables and fruits. It is important for maintaining muscle mass, normal functioning of the cardiovascular, endocrine, digestive and other systems.
More added to the base product in PP:
- seafood;
- oily fish (source of omega-3 acids);
- greenery;
- cabbage (helps with edema);
- quail eggs;
- orange and red vegetables;
- mango, kiwi, avocado.
After 40 years
After 40 years, the risk of developing many chronic diseases increases, as immunity weakens. At this age, they adhere to a balanced diet without a rigid diet to lose weight.It is recommended to limit the intake of black tea and coffee (2-3 cups per day). It is recommended to eat more bananas: they have a beneficial effect on the work of the heart. Plums, sauerkraut and seaweed will help cleanse the intestines of pathogenic bacteria.
During pregnancy and breastfeeding
The menu for holding a baby and after giving birth is not much different. The main thing is to consume more calcium and exclude foods that contain various additives and artificial coloring - otherwise an allergic reaction is possible in both mother and baby.
Nutrition Basics:
- balance;
- a low amount of carbohydrates;
- no alcohol at all.
To lose weight, breastfeeding mothers are prohibited from taking laxatives and herbal medicines, as well as going on a diet.
List of allowed and prohibited foods during breastfeeding:
| Forbidden | Allowed |
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For children and teenagers
When compiling a healthy diet for children, a number of nuances are taken into account. First of all, this is age, because the body is constantly growing, and energy needs change.
Optimal daily calorie intake for the age period:
- up to 3 years - 1500-1600 kcal;
- 3-5 years - 1900 kcal;
- up to 8 years - 2400-2500 kcal;
- 8-16 years - 2600-3000 kcal.
The child's body constantly needs:
- carbohydrates - a source of energy;
- protein - needed to strengthen muscles;
- calcium - good for bones;
- a complete complex of vitamins, micro and macro - to stimulate brain activity.
Since a child has a faster metabolism than an adult, sweets are harmless. Cholesterol, on the other hand, is involved in the formation of cells. Not that children can eat anything and in unlimited quantities.
If you are overweight, it's a good idea to revise your diet according to the PP program:
- Create a certain diet, preferably hourly.
- Do not force children to eat.
- They use fractional foods with healthy snacks: apples, crackers, yogurt, fruits, honey, berries.
- Protein meals are served for lunch. It can be boiled chicken, steamed cutlets, cottage cheese, peas or oatmeal.
- Be sure to include all dairy products in your diet.
- Sweets are dosed and administered strictly after the main meal.
- Excluding chips, fast food and other harmful products.
- They teach to drink water.
Example of today's menu:
- Breakfast:pancakes with apple puree, compote.
- Snack:banana, baby cake.
- Dinner:chicken soup with vegetables, meatballs, tomato and cucumber salad, fresh fruit.
- Afternoon snack:sandwiches with cheese.
- Dinner:rice porridge, milk or kefir.
For family
Choosing food that is acceptable for the whole family is much more difficult, because you have to take into account the preferences and characteristics of each of its members. The following factors are taken into account:
- physical activity;
- the presence of health problems, including obesity;
- age category;
- individual tastes.
Men are more likely to be exposed to increased stress, so they need more calories. With a measured hobby, fatty meats and butter are excluded from the diet. Losing weight households should avoid harmful and high-calorie foods.In case of pathology of the gastrointestinal tract, dietary food is prepared. Breakfast for everyone should be complete.
From the table you should wake up with a slight feeling of hunger, because saturation does not come immediately.
Menus are made during the week, but not worth preparing in advance: fresher food is healthier. This is especially true for salads, snacks and pastries.
A complete list of products for the week for the whole family:
- cereals: oatmeal, buckwheat, rice;
- Some kind of spaghetti;
- chicken breast;
- a fish;
- egg;
- cheese;
- vegetables and fruits;
- muesli;
- dairy products and sour milk;
- green vegetable.
It is more rational to describe in detail the necessary products for the week and make a list so as not to overbuy something in the store.
For athletes
Healthy eating and exercise are two inseparable components of health. To get a beautiful and fit body, it is not enough just to follow a diet and track the number of calories burned in exercise.
During intense exercise, muscle building and building occurs, therefore, an external supply of protein is important. In addition to cottage cheese, the menu should include beans, meat and eggs. In addition, special protein supplements are taken.
Simple carbohydrates (sugar, sweets, honey) should be avoided and replaced with complex carbohydrates (whole grain breads, legumes, cereals, fruits and vegetables). They are consumed 2 hours before class and 30 minutes after. They eat a full meal in 1. 5 hours, mainly protein.
Athletes also need to eat healthy fats: fish, flaxseed, seafood, nuts, vegetable oil.
They are guided by the following power scheme:
- Breakfast:oatmeal in milk, some eggs.
- Have lunch:protein cocktail.
- Dinner:vinaigrette, fish or meat.
- Afternoon snack:some cottage cheese.
- Dinner:rice meat porridge, cottage cheese.
- Late snack:a glass of milk or kefir.
recipe
The dishes used in PP are usually simple and easy to prepare at home, without taking a lot of time, and also include ingredients that are inexpensive and easily available.
The main thing in the cooking process is not to overdo it with salt and artificial spices.
Broccoli cream soup
A delicious and nutritious puree soup can be served as a complete lunch.
To cook, you will need:
- broccoli cabbage - 500 g;
- onion - 1 head;
- cream (10% fat) - 120 ml;
- soda, salt - a pinch;
- crackers to taste.
Preparation:
- Boil broccoli in slightly salted water until soft.
- The remaining liquid is drained, but not completely.
- Using a blender, beat until smooth.
- Add cream.
- Bring to a boil again.
Garnish the top with crackers or seeds.
celery soup
The composition of the necessary food for a warm and simple dish:
- celery root - 200-220 g;
- white cabbage - 300 g;
- carrots - 5 pieces;
- onions - 5-6 pcs. ;
- tomatoes - 4-5 pieces;
- paprika - 1 piece;
- green peas or asparagus - 350-400 g;
- tomato juice - 1. 5 liters;
- fresh herbs for decoration.
Preparation:
- Chopped celery and all vegetables. Pour into a saucepan and pour the juice.
- They burned it and waited for it to boil. Cook for 10 minutes, stirring occasionally.
- Reduce heat, add chopped greens, cover with a lid and simmer for another 7-8 minutes.
Before use, the soup can be shaken in a blender, which increases the absorption of nutrients.
Vegetable salad
For a diet salad you will need:
- red and white beans - 200 g;
- tomatoes - 1-2 pieces;
- lettuce leaves - 50 g;
- corn - 150 grams;
- parsley and dill - 1 bunch;
- wine vinegar or lemon juice - 1 tbsp. l.
Preparation:
- Boil the beans first until soft.
- Add diced tomatoes.
- Add chopped greens, lettuce and corn kernels there.
- Season with vinegar or lemon juice.
- Flavor and pepper.
It is not recommended to take canned vegetables - preferably fresh or frozen.
Barley porridge with mushrooms
Barley with mushrooms can be easily and quickly cooked in a slow cooker, while turning out to be tender and satisfying. The recipe is suitable for slimming people and vegetarians.
Ingredients:
- pearl barley - 200 g;
- water - 3, 5 cups;
- champignons - 0. 5 kg;
- onion - 1 piece;
- vegetable oil - 20-30 ml;
- pepper salt.
Preparation:
- Groats are washed, poured with water and soaked for 5-6 hours or overnight.
- In the morning, the liquid is drained, pearl barley is put in a multicooker bowl and fresh water is poured.
- Finely chop the onion, cut the mushrooms into plates and lightly fry in vegetable oil.
- Add stir fry to bowl, salt and pepper.
- Set the desired mode.
- After the last signal, open and mix.
When serving, it is permissible to add a piece of butter to each serving.