Proper nutrition is the key to good health, beauty and harmony in the years to come. If most diets force a person who is losing weight to experience maximum limitations and discomfort, in this case this does not happen. The main thing is to properly compile a menu with a balanced set of foods. At the same time, the lost weight does not return, because the body is completely restored to a new diet and diet.
Is it possible to lose weight with a proper diet?
It is impossible to choose one diet for weight loss that would be equally effective for everyone. This is due to the individual characteristics of each organism. The advantage of a proper diet is that there are no strict restrictive frameworks and it is possible to independently compile a menu from a large list of permitted products.
The PP weight loss system is ideal in every way. As a result, fat stores disappear, but energy potential and physical endurance increase. According to the recommendations of nutritionists, you should constantly follow a similar diet that helps maintain the health of the body.
A diet plan involves the proper 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 needs of any of the components. Sometimes it disguises itself in the craving for harmful food.
An alternative replacement is presented in the table:
| Desired food | What the body lacks | A real product supplier |
| Fatty dishes, sweet soda | Calcium | Dairy products, nuts and seeds, legumes |
| Pastries, flour pastries | Nitrogen | Beans, nuts, beans |
| Chocolate, cocoa | Magnesium | Cabbage, baked potatoes, legumes, walnuts |
| Sweets | Slow carbohydrates, chromium | Porridge, fruit |
| Pickles | Calcium, sodium chromite | Cheese, cottage cheese, seaweed, seaweed |
To lose weight on PP, you need to ingest fewer calories than the physical costs require. There are 2 options:
- eat properly, in line with your body’s daily calorie intake, and increase physical activity;
- reduce normal calorie content.
You can’t make your diet lean by trying to get rid of the hated pounds as soon as possible. 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.According to all the rules of PP, you can lose up to 4-6 kg per month.
Basics of PP
The principles of good nutrition are not too complex, but they work flawlessly. Due to balance, fat deposits are gradually burned and physical shape returns to normal.
Due to 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 unhealthy foods: semi-finished products, carbonated drinks, sweets, sausages, chips, fried and fatty foods, alcohol.
- Limit salt intake.
- The recipes are made with a balanced set of fats, proteins and carbohydrates, with the obligatory inclusion of 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 teas, mineral water.
- Don't miss breakfast.
- The caloric content of a meal is calculated every day.
- Chew food slowly, without distractions: this allows you to feel full faster.
- Dishes are cooked, baked, stewed or steamed. Frying is unacceptable.
- Emphasize fruits and fresh vegetables.
- Eliminate fast carbs and replace them with 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 gram per 1 kg of body weight.
Carbohydrate foods are consumed in the afternoon, proteins - in the second half of the day. The number of main meals a 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 (kefir, nuts, vegetables or green apples) are allowed.
Grocery list
The list of allowed and forbidden foods for weight loss is presented in the table:
| Allowed | Forbidden | Allowed in limited quantities |
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Menu for the week
This technique does not involve a strict framework. It includes complete meals based on key principles and the removal of harmful ingredients.
The importance of the product is determined by the food pyramid. It consists of six food blocks: five are needed for daily consumption, the sixth should be minimized.
Each individual chooses dishes based on personal taste preferences. Weight loss menus are based on the parameters and physiological characteristics of a person.
To learn how to control your diet without counting calories daily, it is recommended that you keep a diary first. It records all food eaten during the day, which helps with analysis. For starters, stick to the sample menu for each day.
The main menu for this week is suggested in the table:
| Day of the week | Breakfast | Dinner | Dinner | Snack (lunch, afternoon snack) |
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| Monday | Oatmeal on 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 mixture with natural yogurt |
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| Saturday | Millet porridge on water |
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| Sunday | Lean rice porridge |
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Recommended drinks:
- Carbonated mineral water;
- freshly squeezed fruit juices;
- green tea with lemon;
- unsweetened coffee;
- herbal infusions.
When assembling a diet for a month, adhere to the basic principles. The recipes are the same, based on the approved food.
To achieve a tangible result, you must be patient and not deviate from the intended goal.
For men
Men differ from women in metabolism, energy expenditure and greater muscle mass.Consequently, the rules of PP will be slightly different.
What to consider when compiling a menu:
- They contain more protein, which is needed to maintain muscle tone. For vegetarians, legumes (excluding beans and lentils), potatoes, dairy products, mushrooms and nuts will serve as a full-fledged alternative to meat.
- Products that stimulate testosterone production are included in the menu: meat, honey, eggs, pollen, a little alcohol (in the absence of medical contraindications).
- Adheres to daily calorie intake - 2300-3200 kcal, depending on lifestyle: sedentary or active, with intense training.
Also, representatives of the stronger sex need:
- zinc:apples, dates, figs, raspberries, liver, lemon;
- selenium:pumpkin seeds, walnuts;
- phosphorus:egg yolks, fish, bran.
Men can't do without vitamin E.
Approximate daily diet:
- Breakfast:cereal, boiled meat, tea with mint and lemon.
- Lunch:wholemeal toast, cottage 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 recommended to give up soy, beer and instant coffee - these are products that stimulate the production of female hormones.
For girls and women
In women, the daily calorie content varies between 1700-2200 kcal, the extreme figure is acceptable only for athletes.Despite this, the diet can be just as varied and delicious.
Elements a woman's body needs at any age:
- Calcium(It is intensively excreted during pregnancy and after 40 years): fresh cheese, cheeses, 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 system, collagen production): citrus fruits, strawberries, kiwi, bokvica, paprika, pomegranate.
- Folic acid(there is a special need during pregnancy, because the substance excludes the development of pathologies in the fetus): spinach, parsley, lettuce, all kinds of cabbage, beets, watermelon, avocado, peaches, lentils and green peas, tomatoes, walnuts.
Up to 25 years
Girls are encouraged to focus on soy products, wheat germ and cranberry juice: theyprevention of 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, roasted turkey, green tea.
- Snack:green apple.
- Dinner:boiled shrimp, avocado, tofu with herbs.
After the age of 30, women should be especially careful about their diet to preserve their youth and beauty for a long time, despite age-related changes. At this age, many begin to gain weight or suffer from exhaustion. Both cases are caused by a lack of vitamins and nutrients in the body.
After 30 years
At the age of 30 to 35 it is recommended to eat partially and little by little, but not to allow a feeling of hunger. . . The diet is based on protein foods, vegetables and fruits. It is necessary to maintain muscle mass, normal functionality of the cardiovascular, endocrine, digestive and other systems.
The following are added to the basic products on PP:
- sea food;
- fatty 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 because the immunity is weak. At this age, they adhere to a balanced diet without rigid diets for weight loss.It is recommended to limit the intake of black tea and coffee (2-3 cups a day). It is advisable to eat more bananas: they have a beneficial effect on the heart. Prunes, sauerkraut and algae will help cleanse the intestines of pathogenic bacteria.
During pregnancy and breastfeeding
Menus for carrying a baby even after birth are not very different. The main thing is to take in more calcium and exclude foods that contain various artificial additives and colors - otherwise an allergic reaction is possible in both mother and baby.
Basics of nutrition:
- balance;
- small amount of carbohydrates;
- complete absence of alcoholic beverages.
In order to lose weight, breastfeeding mothers are forbidden to drink herbal laxatives and medicines, as well as to go on a diet.
List of allowed and forbidden foods during lactation:
| Forbidden | Allowed |
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For children and adolescents
Numerous nuances are taken into account when compiling a healthy diet for children. First of all, these are the years because the body is constantly growing and the need for energy is changing.
Optimal daily calorie intake for age periods:
- 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;
- proteins - needed to strengthen muscles;
- calcium - good for bones;
- a full-fledged complex of vitamins, micro- and macroelements- to stimulate brain activity.
Since a child has a faster metabolism than an adult, sweets are not dangerous. Cholesterol, on the other hand, is involved in cell formation. It does not follow from this that children can eat everything in unlimited quantities.
If you are overweight, it is worth revising your diet according to the PP program:
- Make a special diet, preferably by the hour.
- Do not force the child to eat.
- They resort to fractional meals with healthy snacks: apples, crackers, yogurt, fruit, honey, berries.
- Protein food is 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 distributed strictly after the main meal.
- Excludes chips, fast food and other harmful products.
- They learn to drink water.
Example menu for that day:
- Breakfast:pancakes with apple puree, compote.
- Snack:bananas, baby cookies.
- Dinner:chicken soup with vegetables, meatballs, tomato and cucumber salad, fresh fruit.
- Afternoon snack:cheese sandwich.
- Dinner:rice porridge, milk or kefir.
For the family
Choosing an acceptable diet for the whole family is much more difficult, because you will 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 desires of taste.
Men are more often exposed to increased stress, so they need more calories. With moderate entertainment, fatty meats and butter are excluded from the diet. Households who are losing weight should avoid harmful and high-calorie foods.In case of pathologies of the gastrointestinal tract, dietary meals are prepared. Breakfast for everyone should be complete.
You have to get up from the table with a slight feeling of hunger, because satiety doesn’t come right away.
The menu is put together for a week, but it’s not worth preparing it in advance: fresh food is healthier. This is especially true of salads, snacks and pastries.
Complete list of weekly products for the whole family:
- cereals: oatmeal, buckwheat, rice;
- pasta;
- chicken breast;
- fish;
- eggs;
- cheese;
- vegetables and fruits;
- muesli;
- dairy products and sour milk products;
- wishes.
It is more rational to describe in detail the necessary products for the week and make a list so that you do not buy anything superfluous in the store.
For athletes
Healthy diet and sports are two inseparable components of health. To get a beautiful and fit body, it is not enough to follow a diet and monitor the number of calories burned in training.
During intense sports, muscle building and accumulation occurs, so the supply of protein from the outside is important. In addition to fresh cheese, the menu must 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). They are consumed 2 hours before classes and 30 minutes after. They completely eat in 1, 5 hours, mostly protein.
Athletes should also consume healthy fats: fish, flaxseed, seafood, nuts, vegetable oils.
They are guided by the following power scheme:
- Breakfast:oatmeal in milk, a few eggs.
- Lunch:protein shake.
- Dinner:vinaigrette, fish or meat.
- Afternoon snack:portion of cottage cheese.
- Dinner:rice porridge, cottage cheese.
- Late snack:a glass of milk or kefir.
Recipes
The dishes used in PP are usually simple and easy to prepare at home, do not take much time, and include cheap and easily available ingredients.
The main thing in the cooking process is not to overdo it with salt and artificial spices.
Cream of broccoli soup
Delicious and nutritious puree soup can serve as a complete lunch.
For cooking you will need:
- broccoli cabbage - 500 g;
- onion - 1 head;
- sour cream (10% fat) - 120 ml;
- soda, salt - a pinch;
- crackers to taste.
Preparation:
- Cook the broccoli in slightly salted water until soft.
- The remaining liquid is drained, but not completely.
- Mix with a mixer until smooth.
- Add the cream.
- Boil again.
Garnish the top with crackers or seeds.
Celery soup
Required food composition for a hearty and simple meal:
- celery root - 200-220 g;
- white cabbage - 300 g;
- carrots - 5 pcs. ;
- onion - 5-6 pcs. ;
- tomato - 4-5 pcs. ;
- paprika - 1 pod;
- green beans or asparagus - 350-400 g;
- tomato juice - 1, 5 liters;
- fresh herbs for decoration.
Preparation:
- Chop the celery and all the vegetables into strips. Pour into a pan and pour the juice.
- They set it on fire and wait 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 whipped with a mixer, which promotes better absorption of nutrients.
Vegetable salad
For a diet salad you will need:
- red and white beans - 200 g;
- tomato - 1-2 pcs. ;
- lettuce - 50 g;
- corn - 150 g;
- primrose and dill - 1 connection;
- wine vinegar or lemon juice - 1 tbsp. l.
Preparation:
- Pre-cook the beans until soft.
- Add diced tomatoes.
- There add chopped greens, lettuce and corn kernels.
- Season with vinegar or lemon juice.
- Taste and pepper.
It is not recommended to eat canned vegetables - preferably fresh or frozen.
Barley porridge with mushrooms
Barley with mushrooms can be cooked easily and quickly in a slow cooker, and it turns out to be tender and satisfying. The recipe is suitable for weight loss and vegetarians.
Ingredients:
- pearl barley - 200 g;
- water - 3, 5 cups;
- mushrooms - 0, 5 kg;
- onion - 1 pc. ;
- vegetable oil - 20-30 ml;
- salt pepper.
Preparation:
- Cereals are washed, poured over with water and soaked for 5-6 hours or overnight.
- In the morning the liquid is drained, the pearl barley is placed in a cooking bowl and fresh water is poured.
- Finely chop the onion, cut the mushrooms into plates and lightly fry in vegetable oil.
- Add the frying to the bowl, salt and pepper.
- Set the desired mode.
- After the last signal, open and stir.
When serving, it is allowed to add a piece of butter to each portion.