Proper nutrition is the key to health, beauty and harmony for years to come. If most diets force dieting to experience maximum limitations and discomfort, this is not the case. The point is to put together the menu correctly with a balanced set of dishes. However, the lost pounds do not return as the body is completely rebuilt into a new diet and diet.
Is it possible to lose weight with proper nutrition?
It is impossible to choose a diet that would be equally effective for everyone. This is due to the unique characteristics of each organization. The advantage of proper nutrition is that there are no strict restrictive limits and it is possible to compile a menu on your own from a large list of permitted products.
The weight loss PP system is ideal in all respects. As a result, fat stores disappear, but energy potential and physical endurance increase. Nutritionists recommend that you consistently follow a similar diet to help keep your body healthy.
A diet plan includes the right ratio of nutrients, vitamins and minerals needed for the body to function fully.It can also contain healthy foods that meet the increased demand for ingredients. Sometimes he disguises himself as a craving for harmful foods.
An alternative replacement can be found in the table:
| Desired food | What is missing from the body | Supplier of the right product |
| Fatty foods, sweet soda | Calcium | Dairy products, nuts and seeds, legumes |
| Pastries, baked goods made from flour | Nitrogen | Beans, nuts, beans |
| Chocolate, cocoa | Magnesium | Cabbage, baked potatoes, legumes, nuts |
| Sweetness | Slow carbohydrates, chromium | Porridge with fruits |
| Pickles | Calcium, sodium chromite | Cheese, cottage cheese, seaweed, seaweed |
To lose weight on PP, you need to consume fewer calories than your physical expenses require. There are 2 options:
- eat properly, according to the body's daily caloric intake, and increase physical activity;
- reduce your normal caloric intake.
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 striking results have been observed in overweight people who have previously neglected the basics of proper nutrition.By following all the rules for PP, you can lose up to 4-6 kg per month.
PP basics
The principles of proper nutrition are not very complicated, but they work flawlessly. Due to the balance, the fat deposits are gradually burned out and the physical form returns to normal.
Due to the intensity of the process, it is recommended not to neglect sports and lead an active lifestyle.
The basics of PP help you create your own weight loss menu:
- They completely reject junk foods: semi-finished products, carbonated drinks, sweets, sausages, chips, fried and fatty foods, alcohol.
- Limit salt intake.
- Recipes consist of balanced fats, proteins and carbohydrates with mandatory fiber and vitamin content.
- He eats often, but in small portions.
- In the morning, on an empty stomach, drink a glass of cold water to properly start digestion.You should drink no more than 2 liters of clean water a day without gas.They also drink green tea, herbal teas and mineral water.
- Don't miss breakfast.
- The caloric content of foods is calculated every day.
- Chew food slowly, without distractions: this allows you to feel better faster.
- The food is cooked, baked, steamed or steamed. Baking is unacceptable.
- Emphasizes fruits and fresh vegetables.
- Remove fast carbs and replace with slow ones: cereals, wholemeal bread, unsweetened fruits, berries, honey, etc.
- The total amount of animal protein consumed should be calculated at a ratio of 1 gram / 1 kg body weight.
Carbohydrate foods are consumed in the afternoon and proteins in the second half of the day. The number of main meals a day - up to 5 times, at 4-hour intervals, at the same time, the last - at least 3 hours before bedtime. A maximum of 2 snacks are allowed (kefir, walnuts, vegetables or green apples).
Shopping list
The list of permitted and prohibited foods for weight loss is given in the table:
| Allowed | Forbidden | Limited quantities are allowed |
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Menu for the week
This technique does not provide a strict framework. This includes a complete meal based on key principles and the removal of harmful ingredients.
The importance of products is determined by the food pyramid. It consists of six food blocks: five of these should be consumed every day, the sixth should be minimized.
Everyone chooses food based on their individual taste preferences. Slimming menus are based on a person’s parameters and physiological characteristics.
To learn how to control your own diet without counting your daily calories, it is recommended that you keep a diary first. It records all the food consumed during the day, which helps in the analysis. First, stick to the sample menu every day.
The basic menu of the week is suggested by the table:
| Day of the week | Breakfast | Dinner | Dinner | Snack (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:
- Non-carbonated mineral water;
- freshly squeezed juices;
- green tea with lemon;
- unsweetened coffee;
- herbal infusions.
When compiling a one-month diet, the principles are followed. The recipes are the same, based on approved foods.
To achieve a tangible result, you need to be patient and not deviate from your goal.
For men
Men differ from women in their metabolism, energy use, and greater muscle mass.Consequently, the rules of PP are slightly different.
When compiling the menu, consider:
- They contain more protein that is needed to maintain muscle tone. For vegetarians, legumes (except beans and lentils), potatoes, dairy products, mushrooms and nuts serve as a full-fledged alternative to meat.
- Products that promote testosterone production are on the menu: meat, honey, eggs, pollen, low alcohol (in the absence of medical contraindications).
- The daily caloric intake is adhered to - 2300-3200 kcal, which depends on the lifestyle: sitting or active, with intense training.
In addition, members of the stronger sex need:
- zinc:apples, dates, figs, raspberries, liver, lemons;
- selenium:pumpkin seeds, walnuts;
- phosphorus:egg yolk, fish, bran.
Men can't stand it without Vitamin E.
Approximate daily diet:
- Breakfast:cereal porridge, boiled meat, tea with mint and lemon.
- Lunch:wholemeal bread toast, cottage cheese, juice.
- Dinner:vegetable soup without potatoes, boiled sea fish, spring salad, durum wheat pasta.
- Snack:plain yogurt with 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 the female hormone.
For girls and women
In women, the daily caloric content varies between 1700-2200 kcal, the extreme value is only acceptable for athletes.Nevertheless, the diet can be 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 normalization of the nervous and immune systems, collagen production): citrus fruits, strawberries, kiwi, sea buckthorn, peppers, rosehips.
- Folic acid(special need arises during pregnancy as the substance precludes the development of fetal pathologies): spinach, parsley, lettuce, all kinds of cabbage, beets, watermelon, avocado, peaches, lentils and green peas, tomatoes, nuts.
Up to 25 years of age
Girls are encouraged to focus on soy products, wheat germ and blueberry juice: theyprevent diseases of the urogenital system.
Indicative menu for young women:
- Breakfast:omelette, fresh tomatoes, freshly squeezed juice or natural coffee.
- Lunch:almonds and plums.
- Dinner:broccoli puree soup, salad with vegetables and beans, roast turkey, green tea.
- Snack:green apple.
- Dinner:boiled shrimp with avocado and tofu with herbs.
After 30 years, women need to be especially careful about 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 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 fragmentarily and little by little, but do not allow hunger. . . The diet is based on protein-based foods, vegetables and fruits. Muscle mass, normal functioning of the cardiovascular, endocrine, digestive and other systems should be maintained.
More are added to PP's core products:
- Seafood;
- oily fish (source of omega-3 acid);
- lomb;
- cabbage (helps with edema);
- quail eggs;
- orange and red vegetables;
- mango, kiwi, avocado.
After 40 years
After 40 years, the weakening of immunity increases, the risk of developing many chronic diseases. At this age, they follow a balanced diet without resorting to rigid diets to lose weight.We recommend that you limit your consumption of black tea and coffee (2-3 cups a day). It is advisable to eat more bananas: they have a beneficial effect on the work of the heart. Prunes, sauerkraut and seaweed help cleanse the intestines of pathogenic bacteria.
During pregnancy and lactation
The baby-carrying and post-natal menus are no different. The key is to consume more calcium and exclude foods that contain a variety of artificial additives and dyes - otherwise an allergic reaction is possible in both the mother and baby.
Basics of nutrition:
- balance;
- low carbs;
- complete absence of alcoholic beverages.
Breastfeeding mothers are prohibited from drinking herbal laxatives and medications or dieting to lose weight.
List of permitted and prohibited foods during lactation:
| Forbidden | Allowed |
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For children and adolescents
There are many nuances to consider when formulating a healthy diet for children. First, it is age, as the body is constantly growing and energy needs are changing.
Optimal daily caloric intake at age:
- Up to 3 years of age - 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;
- protein - needed to strengthen muscles;
- calcium - good for bones;
- a full-fledged complex of vitamins, micro- and macro-elements to stimulate brain activity.
Because a child’s metabolism is faster than an adult’s, sweets are not dangerous. Cholesterol, on the other hand, is involved in cell formation. It does not follow that children can eat everything and in unlimited quantities.
If you are overweight, you may want to review your diet according to the PP program:
- Create a special diet, preferably hourly.
- Do not force the child to eat.
- They resort to fragmentary foods with healthy snacks: apples, biscuits, yogurt, fruit, honey, berries.
- Protein dishes are served for lunch. It can be boiled chicken, stewed slices, cottage cheese, peas or oatmeal.
- Be sure to include all dairy products in your diet.
- The sweets are strictly dispensed and dispensed after the main meal.
- It does not include chipsets, fast food and other harmful products.
- They teach to drink water.
The daily sample menu:
- Breakfast:pancakes with apple puree, compote.
- Snack:banana, baby cookies.
- Dinner:chicken soup with vegetables, meatballs, tomato and cucumber salad, fresh fruit.
- Snack:sandwich with cheese.
- Dinner:rice, milk or kefir.
For the family
Choosing a diet that is acceptable to the whole family is much more difficult as you need to consider the preferences and characteristics of each member. The following factors are taken into account:
- physical activity;
- any health problem, including obesity;
- age group;
- individual taste preferences.
Men are more likely to be exposed to increased stress, so they need more calories. With measured time spent, fatty meat and butter are excluded from the diet. Consuming households should avoid harmful and high calorie foods.In the case of pathologies of the gastrointestinal tract, dietary foods are prepared. Breakfast should be complete for everyone.
You should get up from the table with a slight feeling of hunger as the saturation does not come immediately.
The menu is made for a week, but it’s not worth preparing in advance: fresh food is healthier. This is especially true for salads, snacks and cakes.
Complete list of weekly products for the whole family:
- cereals: oatmeal, buckwheat, rice;
- pasta;
- chicken breast;
- a fish;
- egg;
- cheese;
- vegetables and fruits;
- cereal;
- dairy and sour milk products;
- greens.
It makes more sense to describe in detail the products needed for the week and make a list so as not to buy anything superfluous in the store.
For athletes
Healthy eating and sport are two inseparable components of health. It is not enough to follow a diet and the number of calories burned during a workout to get a beautiful and fit body.
During intense sports, muscle building and recovery take place, so the supply of protein from outside is important. In addition to cottage cheese, the menu should include nuts, meat and eggs. They also take special protein supplements.
Simple carbohydrates (sugar, sweets, honey) should be avoided and replaced with complexes (whole wheat bread, legumes, cereals, fruits and vegetables). It is consumed 2 hours before and 30 minutes after classes. In 1, 5 hours they eat completely, mainly protein.
Athletes should also consume healthy fats: fish, flaxseed, seafood, nuts, vegetable oils.
They are controlled by the following performance scheme:
- Breakfast:oatmeal in milk, several eggs.
- Lunch:protein cocktail.
- Dinner:vinaigrette, fish or meat.
- Snack:a serving 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, without much time, and also contain cheap and easily accessible ingredients.
The most important thing when cooking is not to overdo it with salt and artificial spices.
Cream of broccoli soup
The delicious and nutritious puree soup can serve as a full lunch.
For cooking you will need:
- broccoli cabbage - 500 g;
- onion - 1 head;
- cream (10% fat) - 120 ml;
- soda, salt - a pinch;
- biscuits to taste.
Preparation:
- Broccoli is cooked until soft in lightly salted water.
- The remaining liquid is drained, but not completely.
- Mix until smooth with a blender.
- Add cream.
- Bring to the boil again.
The top is decorated with biscuits or seeds.
Celery soup
Food composition for hearty and simple food:
- celery root - 200-220 g;
- white cabbage - 300 g;
- carrots - 5 pcs;
- onions - 5-6 pieces;
- tomatoes - 4-5 pieces;
- pepper - 1 leg;
- green beans or asparagus - 350-400 g;
- tomato juice - 1, 5 l;
- fresh herbs for decoration.
Preparation:
- Cut the celery and all the vegetables into strips. Pour into a pan and pour in the juice.
- They put 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 blender, which helps in better absorption of nutrients.
Green salad
For a dietary salad you will need:
- red and white beans - 200 g;
- tomatoes - 1-2 pcs;
- leaf salad - 50 g;
- corn - 150 g;
- parsley and dill - 1 bouquet;
- wine vinegar or lemon juice - 1 tbsp. l.
Preparation:
- Cook the beans until soft.
- Add the diced tomatoes.
- Add chopped greens, lettuce and corn kernels.
- Season 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 cooked easily and quickly on a slow cooker while proving to be soft and satisfying. The recipe is suitable for dieters 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 grits are washed, poured with water and soaked for 5-6 hours or overnight.
- In the morning, drain the liquid, place the pearl barley in the multicooker bowl, and pour fresh water over it.
- Finely chop the onion, cut the mushrooms on a plate and fry lightly in vegetable oil.
- Add the baking to the bowl, salt and pepper.
- Set the desired mode.
- After the final signal, open and mix.
When serving, it is permissible to add one serving of butter to each serving.