Proper nutrition is the key to good health, beauty and harmony for years to come. If most diets force a losing weight person to experience maximum restrictions and discomfort, in this case this does not happen. The main thing is to correctly compose a menu with a balanced food set. At the same time, the lost kilograms do not return, since the body is completely rebuilt to 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 strict limiting frameworks and it is possible to independently compose a menu from a large list of permitted products.
The PP system for weight loss is ideal in all respects. As a result, fat stores go away, but energy potential and physical endurance increase. According to the recommendations of nutritionists, you should constantly follow a similar diet, which helps to maintain the health of the body.
The nutrition plan implies the correct ratio of nutrients, vitamins and minerals necessary for the full functioning of the body.Additionally, you can include healthy food that meets the increased need for any components. Sometimes it disguises itself as a craving for harmful foods.
An alternative replacement is presented in the table:
| Desired food | What is missing in the body | The right product supplier |
| Fatty meals, sweet soda | Calcium | Dairy products, nuts and seeds, legumes |
| Pastry, flour baked goods | Nitrogen | Beans, nuts, beans |
| Chocolate, cocoa | Magnesium | Cabbage, baked potatoes, legumes, nuts |
| Sweets | Slow carbohydrates, chromium | Porridge, fruits |
| 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 correctly, in compliance with the daily calorie intake for the body, and increase physical activity;
- lower the usual calorie content.
You can not make the diet meager, trying to get rid of the hated kilograms as soon as possible. The optimal daily calorie content is 1100-1200 kcal.
The most noticeable results were observed in people who are overweight, who previously neglected the basics of proper nutrition.Subject to all the rules on 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 balance, 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.
- 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 cool water to properly start digestion.You need to drink up to 2 liters of clean water a day without gas.Additionally, they drink green tea, herbal teas, mineral water.
- Don't miss out on breakfast.
- The calorie content of the dishes is calculated every day.
- Chew food slowly, without distraction: this allows you to feel full faster.
- Dishes are boiled, baked, stewed or steamed. Frying is unacceptable.
- Emphasize fruits and fresh vegetables.
- Eliminate fast carbohydrates and replace with slow ones: cereals, whole grain bread, unsweetened fruits, berries, honey, etc.
- The total amount of animal protein consumed is calculated as 1 gram per 1 kg of body weight.
Carbohydrate food is 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).
Grocery list
The list of permitted and prohibited foods for weight loss is presented in the table:
| Allowed | Prohibited | Allowed in limited quantities |
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Menu for the week
This technique does not imply a strict framework. It involves complete meals based on key principles and the elimination of harmful ingredients.
The importance of products is determined by the food pyramid. It consists of six food blocks: five of them are necessary for consumption every day, the sixth should be minimized.
Each individual chooses dishes depending on personal taste preferences. Slimming menus are based on the parameters and physiological characteristics of a person.
To learn how to control your own diet without daily calorie counting, it is recommended to keep a diary at first. It records all the food eaten during the day, which helps the analysis. To begin with, adhere to a sample menu for every day.
The basic menu for the week is suggested in the table:
| Day of 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 yoghurt |
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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;
- freshly squeezed fruit juices;
- green tea with lemon;
- unsweetened coffee;
- herbal infusions.
When drawing up a diet for a month, they adhere to the basic principles. The recipes are the same, based on approved foods.
To obtain 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.Consequently, the rules of the PP will be slightly different.
Points to consider when drawing up a menu:
- They include more protein, which is necessary 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 promote the production of testosterone are introduced into the menu: meat, honey, eggs, pollen, a little alcohol (in the absence of medical contraindications).
- The daily intake of calories is adhered to - 2300-3200 kcal, which depends on the lifestyle: sedentary or active, with intense training.
Also, the representatives of the stronger sex need:
- zinc:apples, dates, figs, raspberries, liver, lemons;
- selenium:pumpkin seeds, walnuts;
- phosphorus:egg yolk, fish, bran.
Men cannot do without vitamin E.
Approximate daily diet:
- Breakfast:cereal 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 give up soy, beer and instant coffee - these are products that promote the production of female hormone.
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 made just as varied and delicious.
Elements that the female 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 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 systems, the production of collagen): citrus fruits, strawberries, kiwi, sea buckthorn, bell peppers, rose hips.
- Folic acid(a special need arises during pregnancy, since the substance excludes the development of pathologies in the fetus): spinach, parsley, lettuce, all types 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: theyprevent 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 cheese with herbs.
After 30 years, women should be especially 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 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 30-35, it is recommended to eat fractionally and little by little, 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.
To the basic products on the PP are added more:
- 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 developing many chronic diseases increases, as immunity weakens. 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 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 breastfeeding
The menus for carrying a baby and after childbirth are not very different. The main thing is to consume more calcium and exclude food that contains various artificial additives and dyes - otherwise, an allergic reaction is possible in both the mother and the baby.
Nutrition Basics:
- balance;
- low amount of carbohydrates;
- complete absence of alcoholic beverages.
In order to lose weight, nursing mothers are prohibited from drinking herbal laxatives and medications, as well as going on a diet.
List of permitted and prohibited foods during lactation:
| Forbidden | 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, since the body is constantly growing, and the energy requirement is changing.
Optimal 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 old - 2600-3000 kcal.
The child's body constantly needs:
- carbohydrates - a source of energy;
- protein - 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 and in unlimited quantities.
If you are overweight, it is worth revising the diet according to the PP program:
- They create a certain mode of eating, preferably by the hour.
- Do not force the child to eat.
- They resort to fractional meals with healthy snacks: apples, crackers, yogurt, fruits, 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 dosed and given 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, meatballs, tomato and cucumber salad, fresh fruit.
- Afternoon snack:sandwich with cheese.
- Dinner:rice porridge, milk or kefir.
For the family
Choosing an acceptable diet for the whole family is much more difficult, since 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 wishes.
Men are more likely to be exposed to increased stress, so they need more calories. With a measured pastime, fatty meat and butter are excluded from the diet. Losing weight households should avoid harmful and high-calorie foods.In the case of pathologies of the gastrointestinal tract, dietary meals are prepared. Breakfast for everyone should be complete.
From the table you need to get up with a slight feeling of hunger, since saturation does not come immediately.
The menu is made up for a week, but it is not worth preparing in advance: fresh food is healthier. This is especially true for salads, snacks and pastries.
A complete list of products for the week 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 is more rational to describe in detail the necessary products for the week and make a list so as not to buy anything superfluous in the store.
For athletes
Healthy eating and sports are two inseparable components of health. To gain a beautiful and fit body, it is not enough to follow a diet and track the number of calories burned in training.
During intense sports activities, muscle building and build-up occurs, therefore, the supply of protein from the outside is important. In addition to cottage cheese, the menu must include nuts, meat and eggs. Additionally, 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 eat fully in 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, several eggs.
- Lunch:protein cocktail.
- Dinner:vinaigrette, fish or meat.
- Afternoon snack:a portion of cottage cheese.
- Dinner:rice meat porridge, cottage cheese.
- Late snack:a glass of milk or kefir.
Recipes
Dishes used in PP are usually simple and easy to prepare at home, not taking a lot of time, and they also include 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 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 - a pinch;
- crackers to taste.
Preparation:
- 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.
Decorate the top with crackers or seeds.
Celery soup
The necessary food composition for a hearty and simple 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.
Preparation:
- Celery and all vegetables are chopped into strips. Pour into a saucepan and pour in the juice.
- They put 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 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. l.
Preparation:
- Pre-boil the beans until soft.
- Add the diced tomatoes.
- Add chopped greens, lettuce and corn grains 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 easily and quickly cooked in a slow cooker, while it turns out to be tender and satisfying. The recipe is suitable for losing weight people and vegetarians.
Ingredients:
- pearl barley - 200 g;
- water - 3. 5 cups;
- champignons - 0. 5 kg;
- onions - 1 pc. ;
- vegetable oil - 20-30 ml;
- salt pepper.
Preparation:
- 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 lightly fry in vegetable oil.
- Add the frying to the bowl, salt and pepper.
- Set the desired mode.
- After the final signal, open and mix.
When serving, it is allowed to add a piece of butter to each portion.