Proper nutrition is the key to good health, beauty and harmony for years to come. If most diets force a losing weight person to experience maximum restrictions and discomfort, then in this case this does not happen. The main thingIt is that the menu is to be drawn up correctly with a balanced diet set. At the same time, the lost kilograms do not return, because the body is completely adapted to a new diet and diet.
Is it possible to lose weight on proper nutrition?
It is impossible to choose a 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 are no strict limiting frameworks and from a large list of allowed productsIt is possible to create a menu independently.
The PP system is ideal in every way for weight loss. As a result, fat stores are drained, but energy capacity and physical stamina increase. According to the recommendations of nutritionists, you should constantly follow a similar diet, which will help the bodyHelps to maintain health.
Nutrition plan refers to the right proportion of nutrients, vitamins and minerals required for the full functioning of the body.Additionally, you can include healthy food that fulfills the increased requirement of any ingredient. Sometimes it disguises itself as craving for harmful foods.
An alternative substitution is presented in the table:
| favorite food | what is missing in the body | right product supplier |
| fatty foods, sugary sodas | calcium | Dairy products, nuts and seeds, legumes |
| pastries, flour baked goods | nitrogen | beans, nuts, beans |
| chocolate, cocoa | Magnesium | Cabbage, Baked Potatoes, Legumes, Nuts |
| sweets | Slow Carbohydrate, Chromium | porridge, fruit |
| Pickle | calcium, sodium chromite | Cheese, Cheese, Seaweed, Seaweed |
To lose weight on PP, you need to consume fewer calories than you expend. There are 2 options:
- eat correctly, in compliance with the daily caloric intake for the body, and increase physical activity;
- Reduce normal calorie content.
Trying to get rid of hated kilograms as quickly as possible, you can not reduce the diet. The optimal daily caloric content is 1100-1200 kcal.
The most noticeable results were observed in overweight people, who had previously neglected the basics of proper nutrition.Subject to all the rules on 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 flawlessly. Due to the balance, fat deposits are gradually burned, and the 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 dishes are made with a balanced set of fats, proteins and carbohydrates along with the mandatory inclusion of fiber and vitamins.
- They are eaten often, but in small portions.
- Drink a glass of cold water on an empty stomach in the morning to kick start the digestion properly.You need to drink 2 liters of clean water a day without gas.Additionally, they drink green tea, herbal tea, mineral water.
- Don't miss out on breakfast.
- The calorie content of dishes is calculated every day.
- Chew food slowly without distraction. This can make you feel full faster.
- Dishes are boiled, baked, stewed or steamed. Frying is unacceptable.
- Emphasize fruits and fresh vegetables.
- Eliminate fast carbohydrates and replace slow ones: cereals, whole grain breads, unsweetened fruits, berries, honey, etc.
- The total amount of animal protein consumed is calculated as a ratio of 1 g per 1 kg of body weight.
Carbohydrate meals are consumed in the afternoon, protein - in the second half of the day. The number of main meals per day - up to 5 times, at intervals of 4 hours, at the same time, the last - at least 3 hours before bedtime. Max2 snacks (kefir, nuts, vegetables or green apples) are allowed.
grocery list
The list of allowed and prohibited foods for weight loss is presented in the table:
| permission of | Forbidden | limited amount allowed |
|---|---|---|
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menu for the week
This technique does not mean a strict framework. It involves the elimination of whole food and harmful ingredients, based on key principles.
The importance of products is determined by the food pyramid. It consists of six food blocks: five of them are necessary for consumption every day, the sixth should be minimized.
Each person chooses dishes based on individual taste preferences. Slimming menus are based on the parameters and physical characteristics of a person.
To learn how to control your own diet without counting daily calories, it is recommended to first keep a diary. It records all the food eaten during the day, which helps in the analysis. Getting startedTo do this, follow a sample menu for each day.
The basic menu for the week is suggested in the table:
| Days of week | Breakfast | dinner | dinner | Breakfast (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 | lean rice porridge |
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Recommended drinks:
- still mineral water;
- freshly squeezed fruit juice;
- green tea with lemon;
- coffee without sugar;
- Herbal Infusion.
When preparing a diet for a month, they adhere to the basic principles. The recipes are the same based on the approved foods.
To achieve a tangible result, you need to be patient and not deviate from the intended goal.
for men
Men differ from women in metabolism, energy expenditure and more muscle mass.As a result, the rules for PP will be slightly different.
Things to keep in mind when creating a menu:
- These include more protein, which is needed to maintain muscle tone. For vegetarians, legumes (except beans and lentils), potatoes, dairy products, mushrooms and nuts will serve as complete meat substitutes. .
- Products that promote the production of testosterone are introduced into the menu: meat, honey, eggs, pollen, a little alcohol (in the absence of medical contraindications).
- The daily caloric intake is followed - 2300-3200 kcal, depending on the lifestyle: sedentary or active, with intense training.
In addition, the representatives of the stronger sex need:
- Zinc:apples, dates, figs, raspberries, liver, lemon;
- Selenium:pumpkin seeds, walnuts;
- Phosphorus:Egg yolk, fish, bran.
Men cannot do without vitamin E.
Estimated daily diet:
- Breakfast:Cereal porridge, boiled meat, tea with mint and lemon.
- Lunch:Whole grain bread toast, curd cheese, juice.
- dinner:Vegetable soup without potatoes, steamed sea fish, spring salad, durum wheat pasta.
- afternoon snack:Plain yogurt, fruit.
- dinner:Cottage cheese with fresh herbs and cucumbers.
It is recommended 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 caloric content varies between 1700-2200 kcal, the peak figure is acceptable only for athletes.Despite this, the diet can be made as varied and tasty as possible.
Elements that the female body needs at any age:
- calcium(Excreted acutely during pregnancy and after 40 years): 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, infusion of rosehip, pumpkin seeds.
- vitamin C(necessary for the normalization of the nervous and immune systems, the production of collagen): citrus fruits, strawberries, kiwi, sea buckthorn, bell pepper, rose hips.
- folic acid(A special need arises during pregnancy, since the substance excludes the development of pathologies in the fetus): spinach, parsley, lettuce, all kinds of cabbage, beets, melon, avocado, peaches, lentils and green peas, tomatoes, Nuts.
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:Omelette, fresh tomato, freshly squeezed fruit juice or natural coffee.
- Lunch:Almonds and Plums.
- dinner:Broccoli puree soup, salad with vegetables and beans, baked turkey, green tea.
- Breakfast:Green Apple.
- dinner:Steamed shrimp, avocado, tofu with herbs.
Women after the age of 30 should be especially careful about nutrition in order to maintain their youth and beauty for a long time despite age-related changes. It is at this age that many people begin to gain or lose weight. Suffers from exhaustion. Both the cases are due to lack of vitamins and nutrients in the body.
30 years later
At the age of 30-35 years, it is recommended to eat little by little, but in order not to allow a feeling of hunger. . . The diet is based on protein foods, vegetables and fruits. It is necessary to maintain normal function of the muscular, cardiovascular, endocrine, digestive and other systems.
More are added to the basic products on PP:
- seafood;
- oily fish (a source of omega-3 acids);
- Greenery;
- Cabbage (helps with edema);
- quail eggs;
- orange and red vegetables;
- Mango, Kiwi, Avocado.
40 years later
After 40 years, the risk of developing many chronic diseases increases, as immunity weakens. At this age, they follow a balanced diet without rigid diets for weight loss.It is recommended to limit the consumption of black tea and coffee (2-3 cups per day). It is advisable to eat more bananas: they have a beneficial effect on the work of the heart. Prunes, sauerkraut and seaweed pathogenic bacteriaIt will help to clean the intestines.
during pregnancy and breastfeeding
The menus for carrying the baby and after childbirth are not much different. The main thing is to consume more calcium and exclude food that contains various artificial additives and dyes - otherwise, there will be an increased risk of allergies in both mother and baby. reaction is possible.
Nutrition Basics:
- balance;
- low amount of carbohydrates;
- Complete absence of alcoholic beverages.
To lose weight, nursing mothers are forbidden to drink herbal laxatives and medicines, as well as go on a diet.
List of allowed and prohibited foods during breastfeeding:
| Forbidden | permission of |
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for kids and teens
When designing a healthy diet for children, many nuances are taken into account. First of all, it is age, because the body is constantly growing, and the need for energy is changing.
Optimum Daily Calorie Intake for 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 - necessary to strengthen muscles;
- calcium - good for bones;
- A complete complex of vitamins, micro and macroelements to stimulate brain activity.
Since the metabolism of a child is faster than that of an adult, sweets are not dangerous. On the other hand, cholesterol is involved in cell formation. This does not mean that children can eat everything and in unlimited quantities.
If you are overweight, it is advisable to modify the diet according to the PP program:
- Create a specific eating regimen, preferably by the hour.
- Do not force feed the child.
- They resort to fractional meals with healthy snacks: apples, crackers, yogurt, fruits, honey, berries.
- Protein food is served for lunch. It can be boiled chicken, steamed cutlets, cottage cheese, peas or porridge.
- Be sure to include all dairy products in the diet.
- The dessert dose is given and given strictly after the main meal.
- Does not contain chips, fast food and other harmful products.
- They teach to drink water.
Sample menu for the day:
- Breakfast:Pancakes, compote with apple puree.
- Breakfast:Banana, baby cookies.
- dinner:Chicken soup with vegetables, meatballs, tomato and cucumber salad, fresh fruit.
- afternoon snack:Sandwich with cheese.
- dinner:Rice porridge, milk or kefir.
for family
It is more difficult to choose an acceptable diet for the whole family, because you need 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 any health problems, including obesity;
- age group;
- Desire of personal taste.
Men are more prone to stress, so they need more calories. With a measured pastime, fatty meats and butter are excluded from the diet. Families losing weight need to eat harmful and high-calorie foods. should avoid.In case of pathologies of the gastrointestinal tract, diet food is prepared. Breakfast for everyone should be complete.
From the table you need to get up with the slightest feeling of hunger, because satiety does not come immediately.
The menu is made for a week, but it is not worth preparing in advance: fresh food is healthier. This is especially true for salads, snacks and pastries.
Complete list of products for the week for the whole family:
- cereals: oatmeal, buckwheat, rice;
- Pasta;
- chicken breast;
- a fish;
- eggs;
- Desi cheese;
- vegetables and fruits;
- muesli;
- dairy and sour milk products;
- Greens.
It is more logical to describe in detail the necessary products for the week and make a list so as not to buy anything unnecessary in the store.
for athletes
Healthy eating and sports are two inseparable components of health. To get a beautiful and fit body, it is not enough to follow a diet and track the number of calories burned in training.
During intense sports, muscles are built and built, so the supply of protein from the outside is important. In addition to cheese, the menu should include nuts, meat and eggs. In addition, special protein supplements are taken.
Simple carbohydrates (sugar, sweets, honey) should be avoided and replaced with complex ones (whole grain breads, legumes, cereals, fruits and vegetables). These are consumed 2 hours before classes and 30 minutes afterThey are completely consumed in 1. 5 hours, mainly protein.
Athletes also need to consume healthy fats: fish, flaxseed, seafood, nuts, vegetable oils.
They are guided by the following power scheme:
- Breakfast:Oatmeal in milk, several eggs.
- Lunch:Protein Cocktail.
- dinner:vinaigrette, fish or meat.
- afternoon snack:A portion of cheese.
- dinner:Rice meat porridge, cottage cheese.
- late breakfast:A glass of milk or kefir.
Recipes
The recipes used in PP are usually simple and easy to prepare at home, without taking much time, and they also include inexpensive and readily available ingredients.
The main thing in the cooking process is not to overdo it with salt and artificial spices.
Broccoli Cream Soup
Delicious and nutritious puree soup can serve as a perfect lunch.
For cooking 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, blend until smooth.
- Add cream.
- Bring it to a boil again.
Decorate the top with crackers or seeds.
celery soup
Necessary food composition for a hearty and simple dish:
- celery root - 200-220 g;
- white cabbage - 300 g;
- carrots - 5 pcs . ;
- onions - 5-6 pcs . ;
- tomatoes - 4-5 pcs . ;
- bell pepper - 1 pod;
- green beans or asparagus - 350-400 g;
- tomato juice - 1. 5 l;
- Fresh herbs for decoration.
Preparation:
- Celery and all vegetables are cut into strips. Put in a saucepan and pour in the juice.
- They put it on fire and wait for it to boil. Cook for 10 minutes, stirring occasionally.
- Reduce the heat, add chopped greens, cover with a lid and simmer for another 7-8 minutes.
Before use, the soup can be whipped with a blender, which promotes better absorption of nutrients.
vegetable salad
For the diet salad you will need:
- red and white beans - 200 g;
- tomatoes - 1-2 pcs . ;
- leaf lettuce - 50 g;
- corn - 150 g;
- parsley and dill - 1 bunch;
- wine vinegar or lemon juice - 1 tbsp. l
Preparation:
- Boil the beans in advance until soft.
- Add chopped tomatoes.
- Put chopped greens, lettuce and corn kernels there.
- Season with vinegar or lemon juice.
- Taste and black 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 it turns out to be tender and satisfying. This recipe is suitable for slimming people and vegetarians.
Component:
- pearl barley - 200 g;
- water - 3. 5 cups;
- champagne - 0. 5 kg;
- onion - 1 pc . ;
- vegetable oil - 20-30 ml;
- Salt and pepper.
Preparation:
- The grains 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 multi-cooker bowl and fresh water is added.
- Finely chop the onion, cut the mushrooms into plates and lightly fry in vegetable oil.
- Put in a frying pan, salt and pepper.
- Set the desired mode.
- After the last indication, open and mix.
When serving, it is permissible to add a piece of butter to each portion.