Proper nutrition is the key to good health, beauty and harmony for years to come. If most diets force people who lose weight to experience maximum restriction and discomfort, in this case this is not the case. The main thing is to organize the menu properly with a balanced set of foods. At the same time, the lost kilograms do not return, because the body is completely rebuilt into a new food and diet.
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 and it is possible to create a menu independently of the list of allowed products.
The PP system for weight loss is ideal in all aspects. As a result, fat storage is lost, but energy potential and physical endurance increase. According to the recommendations of nutritionists, you should always follow a similar diet, which can help keep the body healthy.
The nutrition plan indicates the correct ratio of nutrients, vitamins and minerals needed for full body function.In addition, you can include healthy foods that meet the increasing needs of any component. Sometimes it disguises itself as a craving for harmful foods.
Alternative replacements are shown 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, legumes |
| Pastries, baked flour | Nitrogen | Peanuts, beans, peas |
| Chocolate, cocoa | Magnesium | Cabbage, baked potatoes, beans, peas |
| 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 physical expenditure requires. There are 2 options:
- eat properly, in accordance with the daily caloric intake for the body, and increase physical activity;
- lower the normal calorie content.
You can’t make a little diet, try to get rid of those hated pounds as fast as possible. The optimal daily caloric content is 1100-1200 kcal.
The most significant results were observed in overweight people, who had previously neglected the basics of proper nutrition.Subject to all the rules of PP, You can lose weight up to 4-6 kg per month.
Basic PP
The principle of good nutrition is not too complicated, but it works perfectly. Due to balance, fat stores are gradually burned, and physical shape 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 reject snacks: 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, with a mandatory intake of fiber and vitamins.
- They are often eaten, 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 caloric content of the meal is calculated daily.
- Chew food slowly, without interruption: this allows you to feel full faster.
- Dishes are boiled, baked, stewed or steamed. Frying is not acceptable.
- Emphasize fresh fruits and vegetables.
- Eliminate carbohydrates fast and replace with slow ones: cereals, whole wheat bread, unsweetened fruit, berries, honey, etc.
- The amount of animal protein consumed was calculated as a ratio of 1 gram per 1 kg of body weight.
Carbohydrate foods are eaten in the evening, 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. A maximum of 2 snacks are allowed (kefir, nuts, vegetables or green apples).
Retail list
The list of foods allowed and prohibited for weight loss is shown in the table:
| Allowed | Prohibited | Allowed in limited quantities |
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Menu for this week
This technique does not show a strict framework. It involves a complete diet based on key principles and the elimination of harmful substances.
The importance of a product is determined by the food pyramid. This consists of six food blocks: five of which are needed to be eaten daily, the sixth should be minimized.
Each individual chooses a dish based on personal taste. Slimming menu 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 at first. It records all foods eaten during the day, which helps its analysis. For starters, follow the menu example for each day.
The basic menu for this week is suggested in the table:
| Days of the week | Breakfast | Dinner | Dinner | Snacks (lunch, afternoon snacks) |
|---|---|---|---|---|
| Monday | Oatmeal over 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 blend with natural yogurt |
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| Saturday | Millet porridge over water |
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| Sunday | Lean rice porridge |
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Recommended drinks:
- Mineral water still;
- freshly squeezed fruit juice;
- green tea with lemon;
- coffee without sugar;
- herbal infusion.
When dieting for a month, they adhere to basic principles. The recipe is the same, based on the approved food.
To get tangible results, you need to be patient and not deviate from the expected goal.
For men
Men differ from women in greater metabolism, energy expenditure and muscle mass.As a result, the PP rules will be slightly different.
Things to consider when creating a menu:
- They include more protein, which is needed to maintain muscle tone. For vegetarians, legumes (excluding beans and lentils), potatoes, dairy products, mushrooms, and beans will serve as a complete alternative to meat.
- Products that promote testosterone production are introduced into the menu: meat, honey, eggs, pollen, a little alcohol (if there are no medical contraindications).
- Daily caloric intake is observed - 2300-3200 kcal, which depends on lifestyle: inactive or active, with intense exercise.
Also, representatives of the stronger sex require:
- zinc:apples, dates, figs, raspberries, liver, lemon;
- selenium:pumpkin seeds, walnuts;
- phosphorus:egg yolks, fish, bran.
Men can't do without vitamin E.
Budget daily diet:
- Breakfast:cereal porridge, boiled meat, tea with mint and lemon.
- Lunch:whole grain toast, curd cheese, juice.
- Dinner:vegetable soup without potatoes, boiled sea fish, spring salad, durum wheat pasta.
- Afternoon snacks:plain yogurt, fruit.
- Dinner:cottage cheese with herbs and fresh cucumber.
It is best to leave out soy, beer and coffee immediately - these are products that stimulate the production of female hormones.
For girls and women
In women, the daily caloric content varies between 1700-2200 kcal, an extreme figure acceptable only to athletes.Even so, diets can be made equally varied and tasty.
Elements needed by the female body at any age:
- Calcium(excreted intensively during pregnancy and after 40 years): cottage cheese, cheese, milk, tofu, almonds, lettuce.
- Iron(disappears during menstruation, and estrogen interferes with its absorption): liver, dried apricots, prunes, dried pears and apples, cocoa, rosehip infusion, pumpkin seeds.
- Vitamin C(needed for normalization of the nervous and immune systems, collagen production): citrus fruits, strawberries, kiwi, sea buckthorn, bell pepper, rose hips.
- Folic acid(special needs arise during pregnancy, because the substance does not include the development of pathology in the fetus): spinach, parsley, lettuce, all kinds of cabbage, beets, watermelon, avocado, peaches, lentils and green beans, tomatoes, peas.
Up to 25 years old
Girls are encouraged to focus on soy products, wheat germ and cranberry juice: themprevent diseases of the genitourinary system.
Indicative menu for young women:
- Breakfast:omelets, fresh tomatoes, fresh fruit juices or natural coffee.
- Lunch:almonds and plums.
- Dinner:broccoli soup, salad with vegetables and beans, roasted turkey, green tea.
- Snacks:green apple.
- Dinner:boiled shrimp, avocado, tofu with herbs.
After 30 years, women should be careful with nutrition in order to maintain youthfulness and beauty for a long time, even if there are age-related changes. At this age, many begin to gain weight or experience fatigue. Both cases are due to lack of vitamins and nutrients in the body.
After 30 years
At the age of 30-35 years, it is recommended to eat in fractions and little by little, but do not let the feeling of hunger. . . Diet based on protein foods, vegetables and fruits. It is necessary to maintain muscle mass, normal functioning of the cardiovascular, endocrine, digestive and other systems.
More added to the base product at PP:
- seafood;
- oily fish (a 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 many chronic diseases increases, as immunity weakens. At this age, they adhere to a balanced diet without a strict diet to lose weight.It is best to limit the intake of black tea and coffee (2-3 cups a day). It is better to eat more bananas: it has a good effect on the work of the heart. Prunes, sauerkraut and seaweed will help cleanse the gut of pathogenic bacteria.
During pregnancy and lactation
The menu for childbirth and after childbirth is not very different. The main thing is to take more calcium and exclude foods that contain various additives and dyes - otherwise, allergic reactions may occur in both mother and baby.
Nutrition Basics:
- balanced;
- low amount of carbohydrates;
- complete absence of alcoholic beverages.
To lose weight, breastfeeding mothers are forbidden to drink laxatives and herbal medicines, as well as go on a diet.
List of foods allowed and prohibited while breastfeeding:
| Prohibited | Allowed |
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For children and adolescents
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 caloric intake for the age period:
- aged up to 3 years - 1500-1600 kcal;
- 3-5 years - 1900 kcal;
- aged up to 8 years - 2400-2500 kcal;
- 8-16 years-2600-3000 kcal.
The child's body always needs:
- carbohydrates - a source of energy;
- protein - needed to strengthen muscles;
- calcium - good for bones;
- a complete complex of vitamins, micro and macro elements - to stimulate brain activity.
Since children have a faster metabolism than adults, sweets are harmless. Cholesterol, on the other hand, is involved in cell formation. This does not indicate that children can eat everything and in unlimited amounts.
If you are overweight, it is a good idea to review your diet according to the PP program:
- Create a specific eating regimen, preferably by the hour.
- 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 pieces of meat, cottage cheese, peas or oatmeal.
- Be sure to include all dairy products in the diet.
- Sweets are dosed and given strictly after the main meal.
- Excludes chips, fast food and other harmful products.
- They teach drinking water.
Sample menu for the day:
- Breakfast:plate with apple puree, compote.
- Snacks:bananas, baby cookies.
- Dinner:chicken soup with vegetables, meatballs, tomato and cucumber salad, fresh fruit.
- Afternoon snacks:sandwich with cheese.
- Dinner:rice porridge, milk or kefir.
For the family
Choosing acceptable food 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 any health problems, including obesity;
- age category;
- individual taste desires.
Men are more likely to be exposed to increased stress, so they need more calories. With measured hobbies, fatty meats and butter are not included in the diet. Household weight loss should avoid harmful and high -calorie foods.In case of pathology of the gastrointestinal tract, dietary food is provided. Breakfast for everyone must be complete.
From the table you have to wake up with a slight feeling of hunger, because satiety does not immediately come.
The menu is available for a week, but does not need to be prepared in advance: fresh food is healthier. This is especially true for salads, snacks and pastries.
Complete product list for this week for the whole family:
- cereals: oatmeal, buckwheat, rice;
- pasta;
- chicken breast;
- a fish;
- eggs;
- cheese;
- vegetables and fruits;
- muesli;
- dairy products and sour milk;
- green.
It is more rational to describe in detail the products needed for this week and make a list so as not to buy something superfluous in the store.
For athletes
Healthy nutrition and exercise are two inseparable components of health. To get a beautiful and fit body, it is not enough to follow a diet and keep track of the number of calories burned during exercise.
During intense sports, muscle building and concentration occurs, therefore, protein supply from the outside is essential. In addition to cottage cheese, the menu must include nuts, meat and eggs. In addition, a special protein intake is taken.
Medium carbohydrates (sugar, candy, honey) should be avoided and replaced with complex ones (whole wheat bread, legumes, cereals, fruits and vegetables). They were eaten 2 hours before class and 30 minutes after. They eat completely in 1. 5 hours, mainly protein.
Athletes should also consume healthy fats: fish, flaxseed, seafood, nuts, vegetable oils.
They are guided by the following power schemes:
- Breakfast:oatmeal in milk, some eggs.
- Lunch:protein cocktail.
- Dinner:vinaigrette, fish or meat.
- Afternoon snacks:some cottage cheese.
- Dinner:meat rice porridge, cottage cheese.
- Late snacks:a glass of milk or kefir.
Recipe
The dishes used in PP are usually simple and easy to prepare at home, without requiring much time, and also include inexpensive and readily available ingredients.
The main thing in the cooking process is not to overdo it with artificial salt and spices.
Broccoli cream soup
A delicious and nutritious puree soup can serve as a complete lunch.
To cook, you need:
- cabbage broccoli - 500 g;
- onions - 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 fluid is drained, but not completely.
- Using a blender, beat until well combined.
- Add the cream.
- Bring to the boil again.
Garnish the top with crackers or seeds.
Celery soup
Food composition needed for a tasty and simple meal:
- celery root - 200-220 g;
- white cabbage - 300 g;
- carrots - 5 seeds. ;
- onion - 5-6 seeds. ;
- tomatoes - 4–5 seeds. ;
- bell pepper - 1 seed;
- green beans or asparagus - 350-400 g;
- tomato juice - 1. 5 l;
- fresh ingredients for decoration.
Preparation:
- Celery and all vegetables chopped into pieces. Pour into a saucepan and pour the juice.
- They burn it and wait for it to boil. Cook for 10 minutes, stirring occasionally.
- Reduce heat, add chopped vegetables, cover with lid and simmer for another 7-8 minutes.
Before use, the soup can be whipped with a blender, which encourages better absorption of nutrients.
Vegetable salad
For a diet salad, you need:
- red and white beans - 200 g;
- tomatoes - 1-2 seeds. ;
- lettuce leaves - 50 g;
- corn - 150 g;
- parsley and dill - 1 bunch;
- wine vinegar or lemon juice - 1 tbsp. l.
Preparation:
- Boil the beans until soft.
- Add the diced tomatoes.
- Put the chopped vegetables, lettuce and corn kernels in 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 cooked easily and quickly in a slow cooker, although it turns out tender and satisfying. This recipe is suitable for slimming people and vegetarians.
Ingredients:
- pearl barley - 200 g;
- water - 3. 5 cups;
- mushrooms - 0, 5 kg;
- garlic - 1 pc. ;
- vegetable oil - 20-30 ml;
- salt pepper.
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 fry in a little vegetable oil.
- Put the fries in a bowl, salt and pepper.
- Set the desired mode.
- After the final signal, open and mix.
When served, it is allowed to add a piece of butter to each portion.