Proper nutrition is the key to health, beauty and harmony for years to come. If most diets force a person losing weight to experience maximum restrictions and discomfort, then this will not happen. The main thing is to correctly compose a menu with a balanced set of dishes. At the same time, the lost kilograms do not come back, as the body is completely rebuilt to a new diet and diet.
Is it possible to lose weight by eating right?
It is impossible to choose a diet for weight loss that will be 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 it is possible to independently create a menu from a large list of allowed products.
The PP system for weight loss is ideal in every respect. As a result, fat stores are lost, but energy potential and physical endurance increase. According to the recommendations of nutritionists, you should constantly follow a similar diet, which helps maintain the health of the body.
The nutrition plan expresses 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 ingredient. Sometimes it disguises itself as a craving for harmful food.
An alternative replacement is presented in the table:
| Desired food | what is missing in the body | The right product supplier |
| Fatty food, sweet soda | Calcium | Dairy products, nuts and seeds, legumes |
| Cakes, bakery products | Nitrogen | Beans, nuts, beans |
| chocolate, cocoa | Magnesium | Cabbage, baked potatoes, legumes, nuts |
| desserts | 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 physical expenditure requires. There are 2 options:
- eat right and increase physical activity in accordance with the daily calorie intake for the body;
- reduce the usual calorie content.
You cannot make the diet inadequate by trying to get rid of the hated weight as soon as possible. The optimal daily calorie content is 1100-1200 kcal.
The most pronounced 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 Fundamentals
The principles of good nutrition are not very complicated, but they work flawlessly. Thanks to the balance, the 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.
- 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.
- Start the digestion properly by drinking a glass of cold water on an empty stomach in the morning.You need to drink up to 2 liters of clean water without gas per day.They also drink green tea, herbal teas, mineral water.
- Don't miss the breakfast.
- The calorie content of dishes is calculated every day.
- Chew food slowly without distractions: this will help you feel full faster.
- Meals are boiled, baked, stewed or steamed. Frying is unacceptable.
- Emphasize fruits and fresh vegetables.
- Eliminate fast carbohydrates and replace them with slow ones: cereals, whole grain bread, 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.
Foods with carbohydrates 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. 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 | forbidden | Limited quantities allowed |
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menu of the week
This technique does not imply a rigid framework. It includes complete meals based on basic principles and the elimination of harmful ingredients.
The importance of products is determined by the food pyramid. It consists of six food blocks: five are necessary for consumption every day, the sixth should be minimized.
Each individual chooses dishes based on personal taste preferences. Slimming menus are based on the parameters and physiological characteristics of a person.
It is recommended that you first keep a diary to learn how to control your own diet without counting calories daily. It helps analysis by recording all the food eaten during the day. To get started, stick to a sample menu for each day.
The basic menu of the week is suggested in the table:
| day of the week | Breakfast | Dinner | Dinner | Snacks (lunch, afternoon snack) |
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| 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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| market | Oil-free rice porridge |
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Suggested drinks:
- Still mineral water;
- freshly squeezed juices;
- green tea with lemon;
- unsweetened coffee;
- herbal infusions.
When preparing a diet for a month, they adhere to the basic principles. Recipes are the same as for 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 greater muscle mass.As a result, the rules of the PP will be slightly different.
Points to consider when preparing the menu:
- They contain more protein, which is necessary to maintain muscle tone. For vegetarians, legumes (except beans and lentils), potatoes, dairy products, mushrooms and nuts will serve as a full-fledged alternative to meat.
- Products that stimulate the production of testosterone are added to the menu: meat, honey, eggs, pollen, a little alcohol (in the absence of medical contraindications).
- Daily calorie intake depends on lifestyle - 2300-3200 kcal: sedentary or active with intense training.
In addition, representatives of the stronger sex need:
- zinc:apple, date, fig, raspberry, liver, lemon;
- selenium: pumpkin seeds, walnuts;
- phosphorus:egg yolk, fish, bran.
Men cannot do without vitamin E.
Approximate daily diet:
- Breakfast:porridge, boiled meat, tea with mint and lemon.
- Lunch:whole grain bread toast, 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 recommended to abandon soy, beer and instant coffee - these are products that support the production of female hormones.
for girls and women
The daily calorie content in women ranges from 1700-2200 kcal, the excess figure is acceptable only for athletes.Despite this, it can be made as varied and delicious as diet.
Elements that the female body needs at any age:
- Calcium(heavily excreted during pregnancy and after 40 years): cottage cheese, cheese, milk, tofu, almonds, lettuce.
- iron(disappears during menstruation and inhibits the absorption of estrogen): liver, dried apricots, prunes, dried pears and apples, cocoa, rosehip infusion, pumpkin seeds.
- C vitamin(necessary for the normalization of the nervous and immune systems, the production of collagen): citrus fruits, strawberries, kiwi, sea buckthorn, bell pepper, rosehip.
- 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, watermelon, avocados, peaches, lentils and green peas, tomatoes, nuts.
up to 25 years old
Girls are encouraged to focus on soy products, wheat germ and cranberry juice:prevent genitourinary system diseases.
Display menu of the day for young women:
- Breakfast:omelet, fresh tomatoes, freshly squeezed juice or natural coffee.
- Lunch:almonds and plums.
- Dinner:mashed broccoli soup, veggie and bean salad, baked turkey, green tea.
- Junk food:green apple.
- Dinner:boiled shrimp, avocado, tofu with herbs.
Women after 30 should pay special attention to nutrition in order to preserve youth and beauty for a long time, despite age-related changes. At this age, many people begin to gain weight or suffer from fatigue. Both cases are caused by a lack of vitamins and nutrients in the body.
30 years later
At the age of 30-35, it is recommended to eat fractionally and sparingly, but not to allow the 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.
More are added to the core products in PP:
- Sea products;
- fatty fish (a source of omega-3 acids);
- greens;
- cabbage (pay helps);
- quail egg;
- orange and red vegetables;
- mango, kiwi, avocado.
40 years later
After 40 years, the risk of contracting many chronic diseases increases as immunity weakens. At this age, they adhere to a balanced diet without strict diets for weight loss.It is recommended to limit the intake 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 will help cleanse the intestines from pathogenic bacteria.
During pregnancy and lactation
Baby carrying and postpartum menus are not much different. The main thing is to consume more calcium and exclude foods containing various artificial additives and dyes - otherwise an allergic reaction is possible both in the mother and in the baby.
Nutrition Basics:
- balance;
- low amount of carbohydrates;
- complete absence of alcoholic beverages.
To lose weight, nursing mothers are prohibited from dieting, as well as drinking herbal laxatives and drugs.
List of allowed and prohibited foods during breastfeeding:
| Banned | 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 its energy needs are changing.
Optimum daily calorie intake for age periods:
- up to 3 years old - 1500-1600 kcal;
- 3-5 years - 1900 kcal;
- up to 8 years old - 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 full-fledged complex of vitamins, micro and macro elements - to stimulate brain activity.
Sweets are not dangerous, as a child has a faster metabolism than an adult. Cholesterol plays a role in cell formation. It does not follow from this that children can eat anything and in unlimited quantities.
If you are overweight, it is worth revising the diet according to the PP program:
- Establish a specific eating regimen, preferably hourly.
- 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 the diet.
- Desserts are dosed and served strictly after the main meal.
- It does not contain chips, fast food and other harmful products.
- They are taught to drink water.
Sample menu for the day:
- Breakfast:pancakes with applesauce, compote.
- Junk food:banana, 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 family
It is much more difficult to choose an acceptable diet for the whole family, 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 taste requests.
Men are more likely to experience increased stress, so they need more calories. With a measured pastime, fatty meat and butter are excluded from the diet. Households losing weight should avoid harmful and high-calorie foods.In case of pathologies of the gastrointestinal tract, dietary dishes are prepared. Breakfast should be complete for everyone.
Since saturation does not come immediately, you need to get up from the table with a slight feeling of hunger.
The menu is a week old, but it is not worth preparing in advance: fresh food is healthier. This is especially true for salads, snacks and pastries.
Here is the full list of weekly products for the whole family:
- cereals: oatmeal, buckwheat, rice;
- pasta;
- chicken breast;
- a fish;
- eggs;
- cheese;
- Vegetables and fruits;
- muesli;
- dairy and sour-milk products;
- greens.
It makes more sense 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 nutrition and sports are two inseparable components of health. In order to have a beautiful and fit body, it is not enough to just diet and follow the amount of calories burned in training.
Muscle formation and accumulation occur during intense sports, so protein supply from outside is important. 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 carbohydrates (whole grain breads, legumes, cereals, fruits and vegetables). They are consumed 2 hours before and 30 minutes after classes. They eat it completely within 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, a few eggs.
- Lunch:protein cocktail.
- Dinner:salad dressing, fish or meat.
- Afternoon snack:a serving of cottage cheese.
- Dinner:Porridge with rice meat, cottage cheese.
- Late snacking: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 also contain 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 mashed soup can serve as a full lunch.
For cooking you will need:
- broccoli cabbage - 500 g;
- onions - 1 head;
- cream (10% fat) - 120 ml;
- soda, salt - a pinch;
- crackers to taste.
Preparation:
- Boil the broccoli in lightly salted water until soft.
- The remaining liquid is drained, but not completely.
- Beat until smooth using a blender.
- Add cream.
- Boil it again.
Garnish the top with crackers or seeds.
celery soup
The necessary food composition for a hearty and simple meal:
- 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. Pour it into a saucepan and pour the water.
- They set 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 ensures better absorption of nutrients.
vegetable salad
For a 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. I.
Preparation:
- Pre-boil the beans until soft.
- Add the diced tomatoes.
- Add chopped greens, lettuce and corn kernels there.
- Sweeten with vinegar or lemon juice.
- Taste and pepper.
It is not recommended to buy 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 soft and hearty. The recipe is suitable for slimming people and vegetarians.
Contents:
- pearl barley - 200 g;
- water - 3. 5 glasses;
- oil - 0. 5 kg;
- onion - 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, the pearl barley is put in the multicooker bowl and fresh water is poured.
- Finely chop the onion, cut the mushrooms into plates and lightly fry in vegetable oil.
- Add the roast to the bowl, salt and pepper.
- Set the mode you want.
- Turn on and mix after the last signal.
It is allowed to add a piece of butter to each serving when serving.