Proper nutrition is the key to health, beauty and harmony for many years. While most diets force a person who is losing weight to experience maximum restraint and anxiety, this does not happen. The main thing is to properly design a menu with a balanced set of meals. At the same time, the lost pounds do not return, because the body becomes a completely new diet and diet.
Is it possible to lose weight with proper nutrition?
It is impossible to choose a diet that will be equally effective for everyone to lose weight. This is due to the individual characteristics of each organism. The advantage of proper nutrition is that there is no restrictive framework and it is possible to design a menu independently from a large list of allowed products.
The PP system is ideal for weight loss in all respects. As a result, fat reserves are lost, but energy potential and physical endurance increase. According to the recommendations of nutritionists, you should always follow a similar diet that helps maintain good health.
A nutrition plan includes the right amount of nutrients, vitamins, and minerals needed for the body to function properly.In addition, you can include healthy foods that meet the growing demand for any ingredient. Sometimes it manifests itself as a craving for harmful foods.
An alternative substitution table is presented:
| Desirable meal | What is missing in the body | The right product supplier |
| Fatty foods, sweet soda | Calcium | Dairy products, nuts and seeds, legumes |
| Dough, bakery products | Nitrogen | Beans, nuts, beans |
| Chocolate, cocoa | Magnesium | Cabbage, baked potatoes, legumes, nuts |
| Confectionery | Slow carbohydrates, chromium | Porridge, fruits |
| Pickle | Calcium, sodium chromite | Cheese, cottage cheese, seaweed, seaweed |
To lose weight on PP, you need to consume fewer calories than your physical expenditure. There are 2 options:
- eat properly and increase physical activity in accordance with the daily caloric intake for the body;
- reduce your usual calorie intake.
You can not reduce the diet by trying to get rid of the hated pounds as soon as possible. The optimal daily caloric intake is 1100-1200 kcal.
The most noticeable results have been observed in overweight people who have previously neglected the basics of proper nutrition.You can lose 4-6 kg per month by following all the rules of PP.
PP basics
The principles of good nutrition are not very complicated, but they work perfectly. Due to the balance, fat deposits are gradually burned and physical shape is normalized.
For the intensity of the process, it is recommended not to neglect sports and lead an active lifestyle.
PP basics that will help you create your own weight loss menu:
- Absolutely avoid junk food: semi-finished products, fizzy drinks, sweets, sausages, chips, fried and fatty foods, alcohol.
- Limit salt intake.
- The recipes are prepared with balanced fats, proteins and carbohydrates with the mandatory inclusion of fiber and vitamins.
- They eat often, but in small portions.
- In the morning on an empty stomach, for a glass of cool 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 meals is calculated every day.
- Chew slowly, without distraction: this will allow you to feel full faster.
- Dishes are boiled, cooked, steamed or steamed. Frying is unacceptable.
- Emphasize fruits and fresh vegetables.
- Eliminate fast carbs and replace them with slow ones: whole grains, whole grain breads, unsweetened fruits, berries, honey, and more.
- The total amount of animal protein consumed is calculated as 1 gram per 1 kg of body weight.
Carbohydrate foods are consumed in the afternoon, protein - in the afternoon. The number of main meals per day - up to 5 times, at intervals of 4 hours, and the last - at least 3 hours before bedtime. A maximum of 2 snacks are allowed (kefir, nuts, vegetables or green apples).
Grocery list
The list of foods allowed and forbidden for weight loss is given in the table:
| Allowed | It is forbidden | A limited amount is allowed |
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Menu for the week
This technique does not mean a serious framework. Includes complete meals and elimination of harmful substances based on basic principles.
The importance of products is determined by the food pyramid. It consists of six food blocks: five of them are needed for daily consumption, the sixth should be minimized.
Each person chooses dishes to suit individual tastes. The weight loss menu is based on a person's parameters and physiological characteristics.
To learn how to manage your diet without counting daily calories, it is advisable to keep a diary first. Records all foods eaten during the day, which helps with analysis. Follow a sample menu for each day to get started.
The table offers the main menu of the week:
| Day of the week | Breakfast | Supper | Supper | Snacks (lunch, afternoon snacks) |
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| Monday | Oatmeal over water |
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| Tuesday |
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| Wednesday |
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| Thursday | Curd with fruit or low-fat sour cream |
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| Friday | The fruit is mixed 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:
- Mineral water;
- freshly squeezed fruit juices;
- green tea with lemon;
- sugar-free coffee;
- herbal infusions.
They follow basic principles when designing a monthly diet. The recipes are the same based on approved foods.
To achieve a visible result, you must 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 PP rules will be slightly different.
Things to consider when designing a menu:
- Contains more protein needed to maintain muscle toneFor vegetarians, legumes (excluding beans and lentils), potatoes, dairy products, mushrooms and nuts will serve as a full-fledged alternative to meat.
- Products that promote testosterone production are included in the menu: meat, honey, eggs, pollen, a little alcohol (in the absence of medical contraindications).
- Daily caloric intake is observed - 2300-3200 kcal, depending on lifestyle: sedentary or active, with intense exercise.
There is also a need for members of the stronger sex:
- sink:apples, dates, figs, raspberries, liver, lemons;
- selenium:pumpkin seeds, walnuts;
- phosphorus:egg yolk, fish, bran.
Men can't do without vitamin E.
Approximate daily diet:
- Breakfast:cereal, boiled meat, mint and lemon tea.
- Lunch:whole grain bread toast, cottage cheese, juice.
- Lunch:vegetable soup without potatoes, boiled sea fish, spring salad, durum wheat pasta.
- Afternoon snack:simple yogurt, fruit.
- Lunch:cottage cheese with fresh herbs and cucumber.
It is recommended to avoid soy, beer and instant coffee - these are products that promote the production of female hormones.
For girls and women
In women, the daily caloric intake varies between 1700-2200 kcal, the extreme figure is acceptable only for athletes.Nevertheless, the diet can be equally varied and delicious.
Elements that a woman's body needs at any age:
- Calcium(intensively excreted during pregnancy and after 40 years): cottage cheese, cheeses, milk, tofu, almonds, lettuce.
- Iron(lost during menstruation and estrogen prevents its absorption): liver, prunes, prunes, dried pears and apples, cocoa, rose infusion, pumpkin seeds.
- Vitamin C.(necessary for the normalization of the nervous and immune systems, collagen production): citrus fruits, strawberries, kiwi, sea buckthorn, bell pepper, hips.
- 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, nuts.
Up to 25 years
Girls are advised to pay attention to soy products, wheat germ and cornel water: theyPrevents diseases of the genitourinary system.
Indicative menu of the day for young women:
- Breakfast:omelet, fresh tomatoes, freshly squeezed juice or natural coffee.
- Lunch:almonds and plums.
- Lunch:broccoli puree soup, salad with vegetables and beans, baked turkey, green tea.
- Snack:green apple.
- Lunch:tofu with boiled shrimp, avocado, herbs.
After the age of 30, women should be especially careful about nutrition to maintain their youth and beauty for a long time, despite age-related changes. It is at this age that many begin to gain weight or suffer from fatigue. Both are caused by a lack of vitamins and nutrients in the body.
After 30 years
At the age of 30-35, it is recommended to eat in portions and in small portions, but do not allow the feeling of hunger.. . . The diet consists of protein foods, vegetables and fruits. It is necessary to maintain muscle mass, normal functioning of the cardiovascular, endocrine, digestive and other systems.
More is added to the main products in PP:
- sea products;
- 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, as immunity weakens, the risk of developing many chronic diseases increases. To lose weight at this age, follow a balanced diet without strict diets.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 heart. Plums, cabbage acid and seaweed will help cleanse the intestines of pathogenic bacteria.
During pregnancy and breastfeeding
The menus for carrying a baby and after birth are not very different. The main thing is to consume more calcium and exclude foods that contain various artificial additives and dyes - otherwise an allergic reaction is possible in both mother and baby.
Basics of nutrition:
- balance;
- small amounts of carbohydrates;
- complete absence of alcohol.
Breastfeeding mothers to lose weight are not allowed to take herbal laxatives and medicines, as well as go on a diet.
List of foods allowed and forbidden during lactation:
| It is forbidden | Allowed |
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For children and teenagers
There are a number of nuances to consider when designing a healthy diet for children. First of all, this is age, 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 always needs:
- carbohydrates - a source of energy;
- protein - needed to strengthen muscles;
- calcium - good for bones;
- A full-fledged complex of vitamins, micro and macronutrients to stimulate brain activity.
Because a child's metabolism is faster than an adult's, sweets are not dangerous. 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 worth reconsidering your diet according to the PP program:
- Create a special meal mode, preferably by the hour.
- Do not force the child to eat.
- They use fractional foods with healthy snacks: apples, crackers, yogurt, fruit, honey, berries.
- Protein foods are served for lunch. It can be boiled chicken, steamed cutlets, cottage cheese, peas or oatmeal.
- Make sure you include all dairy products in your diet.
- Sweets are dosed and served after the main meal.
- Excludes chips, fast food and other harmful products.
- They teach to drink water.
Sample menu for the day:
- Breakfast:pancakes with apple puree, compote.
- Snack:bananas, children's cookies.
- Lunch:chicken soup with vegetables, meatballs, tomato and cucumber salad, fresh fruit.
- Afternoon snack:sandwich with cheese.
- Lunch:rice porridge, milk or kefir.
For the family
It is more difficult to choose a diet that is acceptable for the whole family, because you will have to take into account the preferences and characteristics of each member. The following factors are taken into account:
- physical activity;
- having any health problems, including obesity;
- age category;
- individual taste desires.
Men are more exposed to increased stress, so they need more calories. Fatty meat and butter are eliminated from the diet with a measured fun. Weight loss families should avoid harmful and high-calorie foods.In case of pathology of the gastrointestinal tract, diet foods are prepared. Breakfast is a very important meal - it can either make or break your day.
It is necessary to get up from the table with a slight feeling of hunger, because satiety does not come immediately.
The menu is prepared for a week, but it is not worth preparing in advance: fresh food is healthier. This is especially true for salads, snacks and pastries.
Full list of products for a week for the whole family:
- cereals: oatmeal, buckwheat, rice;
- pasta;
- chicken breast;
- fish;
- eggs;
- Pendir;
- vegetables and fruits;
- muesli;
- milk and sour milk products;
- greens.
It makes more sense to describe in detail and make a list of products you need for a week so as not to buy anything in the store anymore.
For athletes
Healthy eating and exercise are two integral components of health. It is not enough to follow a diet and watch the number of calories burned in exercise to get a beautiful and fit body.
Muscle building and contraction occur during intense exercise, so it is important to supply protein from the outside. In addition to cottage 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 (whole grain breads, legumes, cereals, fruits and vegetables). It is consumed 2 hours before and 30 minutes after class. Basically protein is eaten whole in 1, 5 hours.
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 cocktail.
- Lunch:vinaigrette, fish or meat.
- Afternoon snack:a piece of cottage cheese.
- Lunch:rice meat porridge, cottage cheese.
- Late snack:a glass of milk or kefir.
Recipes
The dishes used in PP are simple and easy to prepare at home without much time, but also contain ingredients that are cheap and easily available.
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 full dinner.
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 a little salted water until soft.
- The remaining liquid is drained, but not completely.
- Using a blender, beat until smooth.
- Add the cream.
- Bring to a boil again.
Garnish with crackers or seeds.
Celery soup
Ingredients for a hearty and simple meal:
- celery root - 200-220 g;
- white cabbage - 300 g;
- carrots - 5 pieces;
- onions - 5-6 pieces;
- tomatoes - 4-5 pieces;
- 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. Pour into a saucepan and pour the juice.
- They put it on the fire and wait for it to boil. Cook for 10 minutes, stirring occasionally.
- Reduce heat, add chopped herbs, cover with lid and simmer another 7-8 minutes.
Before use, the soup can be whipped with a blender to help better absorb nutrients.
Vegetable salad
For a diet salad you will need:
- red and white beans - 200 g;
- tomatoes - 1-2 pieces;
- lettuce - 50 g;
- corn - 150 g;
- parsley and dill - 1 bunch;
- wine vinegar or lemon juice - 1 tbsp. l.
Preparation:
- Pre-boil the beans until soft.
- Add chopped tomatoes.
- Add chopped greens, lettuce and corn kernels there.
- Season with vinegar or lemon juice.
- Taste 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, while it is tender and filling. The recipe is suitable for people who are losing weight and vegetarians.
Ingredients:
- pearl barley - 200 q;
- water - 3, 5 glasses;
- champignons - 0. 5 kg;
- onion - 1 piece;
- vegetable oil - 20-30 ml;
- salt pepper.
Preparation:
- Wheat is washed, poured with water and soaked for 5-6 hours or overnight.
- In the morning the liquid is drained, the pearl barley is placed in a very hot pot and fresh water is poured.
- Finely chop the onion, cut the mushrooms into plates and lightly fry in vegetable oil.
- Add salt and pepper to the frying pan.
- Set the desired mode.
- After the last signal, open and stir.
When serving, it is allowed to add a piece of butter to each part.