Proper nutrition is the key to good health, beauty and harmony for years to come. If most diets force a person who has lost weight to get the most restraints and discomfort, then this is not the case. The main thing is to properly compose a menu with a balanced food set. At the same time, the lost kilograms do not return, since the body is completely rebuilt with a new diet and diet.
Is it possible to lose weight on proper nutrition?
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 proper nutrition is that there are no rigid delimitation frameworks and a menu can be composed independently from a large list of approved products.
The PP system for weight loss 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 always follow a similar diet, which helps maintain the health of the body.
The nutrition plan suggests the right ratio of nutrients, vitamins and minerals necessary for the body to function fully.In addition, you may include healthy food that meets the increased need for any components. Sometimes it disguises itself as a food craving for harmful food.
An alternative replacement is presented in the table:
| Desirable food | What is missing in the body | The right product supplier |
| Fatty meals, sweet soda | Calcium | Dairy products, nuts and seeds, legumes |
| Pastries, flour baked goods | Nitrogen | Beans, nuts, beans |
| Chocolate, cocoa | Magnesium | Cabbage, baked potatoes, legumes, nuts |
| Sweet | Slow carbohydrates, chromium | Porridge, fruit |
| Pickles | Calcium, sodium chromite | Cheese, cottage cheese, seaweed, seaweed |
To lose weight on the PP, you need to consume fewer calories than physical expenditure requires. There are 2 options:
- eat properly, according to the daily calorie intake for the body, and increase physical activity;
- lower the normal calorie content.
You can’t make the diet scarce, while trying to get rid of those hateful kilograms as soon as possible. The optimal daily caloric content is 1100-1200 kcal.
The most significant results were observed among overweight people, who previously neglected the basics of proper nutrition.Subject to all the rules regarding the PP, you can lose up to 4-6 kg per month.
PP Basics
The principles of good nutrition are not too complicated, but they work flawlessly. Due to the equilibrium, fat deposits are gradually burned, and the physical form returns to its normal state.
Regarding the severity of the process, it is recommended not to neglect sports and have an active lifestyle.
PP Basics to help you create your own weight loss menu:
- They reject food waste completely: semi-finished products, carbonated beverages, sweets, sausages, chips, fried and fatty foods, alcohol.
- Limit salt intake.
- Recipes are made with a balanced set of fats, proteins and carbohydrates, and include fiber and vitamins.
- They are often eaten, but in small portions.
- In the morning, on an empty stomach, drink 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 tea, mineral water.
- Don't miss out on breakfast.
- The calorie content of the dishes is calculated each day.
- Chew food slowly, without distraction: this allows you to feel quicker.
- Dishes are boiled, baked, stewed or steamed. Frying is not possible.
- Emphasize fresh fruits and vegetables.
- Eliminate fast carbohydrates and replace them with slow ones: cereals, whole grain bread, unsweetened fruit, berries, honey, etc.
- The total amount of depleted animal proteins is calculated as a ratio of 1 gram per 1 kg of body weight.
Carbohydrate food is eaten in the evening, protein - in the second half of the day. 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 (kefir, nuts, vegetables or green apples) are allowed.
Grocery list
The list of permitted and prohibited foods for weight loss is presented in the table:
| Approved | Prohibited | Allowed in limited quantities |
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Menu of the week
This technique does not constitute a rigid framework. It involves whole meals based on key principles and getting rid of harmful ingredients.
The importance of products is determined by the food pyramid. There are six food blocks: five are essential for daily consumption, the sixth should be minimized.
Everyone chooses dishes based on personal taste preferences. Diluted menus are based on a person's physiological parameters and characteristics.
To learn how to control your own diet without counting daily calories, it is recommended to keep a diary first. It records all the food eaten during the day, which helps with the analysis. To get started, stick to a sample menu for each day.
The table of the week is suggested in the table:
| Day of the week | Breakfast | Dinner | Dinner | Snacks (lunch, afternoon snacks) |
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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 low-fat fruit or 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;
- fresh squeezed fruit juices;
- green tea with lemon;
- unsweetened coffee;
- herbal infusions.
When drafting a diet for a month, they adhere to the basic principles. The recipes are the same, based on approved foods.
To get a tangible result, you need to be patient and not deviate from the intended purpose.
For men
Men differ from women in metabolism, energy expenditure and increased muscle mass.As a result, the rules of the PP will be slightly different.
Points to consider when drafting a menu:
- They contain more protein, which is essential for maintaining muscle tone. For vegetarians, legumes (excluding beans and lentils), potatoes, dairy products, mushrooms and nuts will be a full-choice meat option.
- Products that promote testosterone production are introduced into the menu: meat, honey, eggs, pollen, a little alcohol (in the absence of medical contraindications).
- Adhere to the daily calorie intake - 2300-3200 kcal, which depends on the lifestyle: inactive or active, with intense training.
In addition, stronger sex representatives are needed:
- zinc:apples, dates, figs, raspberries, liver, lemons;
- 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:toast of whole grain bread, 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 give up soy coffee, beer and volume - 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 large figure is acceptable only for athletes.Despite this, the diet can be made so varied and delicious.
Elements needed by the female body at any age:
- Calcium(strictly excreted during pregnancy and after 40 years): cottage 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 to normalize the nervous and immune systems, collagen production): citrus fruits, strawberries, kiwi, buckwheat, bell pepper, rose hips.
- Folic acid(a special need arises during pregnancy, since the substance does not exclude the development of pathologies in the fetus): spinach, parsley, lettuce, all kinds of cabbage, beets, watermelons, 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: theyprevention of diseases of the genitourinary system.
Indicative menu for the day for young women:
- Breakfast:omelet, fresh tomatoes, freshly squeezed fruit juice or natural coffee.
- Lunch:almonds and plums.
- Dinner:broccoli puree soup, salad with vegetables and beans, baked turkey, green tea.
- Snack:green apple.
- Dinner:boiled shrimp, avocado, tofu with herbs.
After 30 years, women should be very careful about nutrition in order to preserve youth and beauty for a long time, despite age-related changes. It is at this age that many gain weight or become exhausted. Both cases are caused by a lack of vitamins and nutrients in the body.
After 30 years
At 30-35 years of age, it is recommended to eat fractionally and in small amounts, 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 functioning of the cardiovascular, endocrine, digestive and other systems.
More is added to the basic products on PP:
- seafood;
- 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, the risk of developing 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 help clean the intestines from pathogenic bacteria.
During pregnancy and breastfeeding
The menus for carrying a baby and after childbirth are not very different. The main thing is to eat more calcium and exclude food containing various artificial additives and dyes - otherwise, an allergic reaction can occur in both mother and baby.
Nutritional Basis:
- balance;
- low amount of carbohydrates;
- complete absence alcoholic beverages.
In order to lose weight, nursing mothers are prohibited from taking laxatives and herbal medicines, as well as going on a diet.
List of foods allowed and prohibited during lactation:
| Prohibited | Approved |
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For children and teens
When formulating a healthy diet for children, some nuances are taken into account. First of all, this is with age, since the body is constantly growing, and the energy requirement is changing.
Optimal daily caloric 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 is always needed:
- carbohydrates - a source of energy;
- protein - essential for strengthening muscles;
- calcium - good for bones;
- a full-fledged complex of vitamins, micro- and macro-elements - to stimulate brain activity.
Because 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 and in unlimited quantities.
If you are overweight, it is worth reviewing the diet according to the PP program:
- They create a certain way of eating, maybe by the hour.
- Do not force the child to eat.
- They benefit from fractional meals with healthy snacks: apples, biscuits, yogurt, fruit, honey, berries.
- Protein food is served for lunch. It can be boiled chicken, steamed cutlets, cottage cheese, pea or oatmeal.
- Be sure to include all dairy products in the diet.
- Sweets are distributed and handed out strictly 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:banana, baby cookies.
- Dinner:chicken soup with vegetables, meat balls, tomato and cucumber salad, fresh fruit.
- Afternoon snack:sandwich with cheese.
- Dinner:rice porridge, milk or kefir.
For the family
It is much more difficult to choose an acceptable diet for the whole family, as you will need to take into account the preferences and characteristics of each of their 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. For measured recreation, fatty meats and butter are excluded from the diet. Families should lose weight and avoid harmful and high-calorie foods.For pathologies of the gastrointestinal tract, diet meals are prepared. Breakfast for everyone should be full.
From the table you have to wake up with a slight feeling of hunger, since saturation does not come immediately.
The menu is made up for a week, but not worth preparing in advance: fresh food is healthier. This is especially true for salads, snacks and pastries.
Full product list for the week for the whole family:
- cereals: oatmeal, buckwheat, rice;
- pasta;
- chicken breast;
- fish;
- eggs;
- cheese;
- vegetables and fruits;
- muesli;
- dairy products and sour milk;
- greens.
It is more reasonable to describe in detail the necessary products for the week and make a list so that nothing is bought excessively in the store.
For athletes
Healthy eating and sports are two inseparable components of health. To get a beautiful fit body, it is not enough to follow a diet and track the number of calories burned during training.
Therefore, during intense sports, muscles are built and built, therefore, the supply of protein from the outside is important. In addition to cottage cheese, nuts, meat and eggs must be included in the menu. 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, fruit and vegetables). They are worn 2 hours before classes and 30 minutes after. They eat whole in 1. 5 hours, mostly protein.
Athletes also need to eat healthy fats: fish, flaxseed, seafood, nuts, vegetable oils.
They are guided by the following power scheme:
- Breakfast:oatmeal in milk, some eggs.
- Lunch:protein cocktail.
- Dinner:vinaigrette, fish or meat.
- Afternoon snack:part of cottage cheese.
- Dinner:rice meat porridge, cottage cheese.
- Late snack:glass of milk or kefir.
Oidis
Dishes used in PP are usually simple and easy to prepare at home, without taking up much time, and also contain cheap and readily available ingredients.
The main thing in the cooking process is its redundancy with salt and artificial spices.
Broccoli cream soup
A tasty and nutritious puree soup can serve as a complete lunch.
For cooking you will need:
- broccoli cabbage - 500 g;
- onions - 1 head;
- cream (10% fat) - 120 ml;
- soda, salt - pinch;
- biscuits to taste.
Prepare:
- Boil broccoli in slightly salted water until soft.
- The remaining liquid is drained, but not completely.
- Using a blender, beat until smooth.
- Add cream.
- Bring to a boil again.
Garnish the top with biscuits or seeds.
Celery soup
The food composition required for a simple hearty 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.
Prepare:
- Celery and all vegetables are cut into strips. Pour into a saucepan and pour in the juice.
- 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 promotes better nutrient absorption.
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 bottom;
- wine vinegar or lemon juice - 1 tbsp. l.
Prepare:
- Pre-boil the beans until soft.
- Add the diced tomatoes.
- Add chopped greens, lettuce and cereal grains.
- 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 is tender and satisfying. The recipe is suitable for slim people and vegetarians.
Ingredients:
- pearl barley - 200 g;
- water - 3. 5 cups;
- mushrooms - 0. 5 kg;
- onions - 1 pc;
- vegetable oil - 20-30 ml;
- salt pepper.
Prepare:
- The 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 into the multicooker bowl and fresh water is poured.
- Finely chop the onion, cut the mushrooms into plates and fry lightly in vegetable oil.
- Add the frying to the bowl, salt and pepper.
- Set the desired mode.
- After the final signal, open and mix.
Once served, a piece of butter is allowed to be added to each portion.