Proper nutrition is the key to good health, beauty and harmony for years to come. If most diets force the weightlifter to experience maximum restriction and discomfort, in this case this does not happen. The main thing is to prepare the right menu with balance in the food set. At the same time, the 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 one diet for weight loss that would be equally effective for everyone. This is due to the unique characteristics of each organism. The advantage of proper nutrition is that there is no strict restrictive framework and it is possible to compose an independent menu from a large list of permitted products.
The PP system for weight loss is ideal in all respects. As a result, fat stores disappear, 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 includes the right balance of nutrients, vitamins and minerals that are essential for the full functioning of the body.In addition, you can add healthy foods that meet the increased need for any item. Sometimes it disguises itself as a craving for harmful foods.
Another time is shown in the table:
| Preferred food | What is missing in the body | The right product supplier |
| Fatty meals, sweet soda | Calcium | Dairy products, nuts and seeds, legumes |
| Pastries, baked flour | Nitrogen | Beans, nuts, peas |
| Chocolate, cocoa | Magnesium | Cabbage, baked potatoes, legumes, nuts |
| Sweets | Slow carbs, chromium | Porridge, fruits |
| Sauerkraut | 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 right, according to the body's daily calorie intake and increase physical activity;
- lower your normal calorie content.
You can not make your diet small, try to get rid of hated pounds as soon as possible. The best daily calorie content is 1100-1200 kcal.
The most prominent results were found in people who are overweight, who previously neglected the basics of proper nutrition.Subject to all PP rules, you can lose up to 4-6 kg per month.
The basics of PP
The principles of good nutrition are not too complicated, but they work flawlessly. Due to the balance, fat deposits gradually burn and the physical shape returns to normal.
By virtue of the process, it is recommended to neglect sports and lead an active lifestyle.
PP basics to help you create your own weight loss notebook:
- 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 balance of fats, proteins and carbohydrates, as it is necessary to contain fiber and vitamins.
- They are eaten often, but in small portions.
- In the morning, on an empty stomach, drink a glass of cold water to start digestion properly.You need to drink up to 2 liters of clean water per day without gasoline.In addition, they drink green tea, herbal tea, mineral water.
- Do not miss breakfast.
- The caloric content of the dishes is calculated every day.
- Chew food slowly, without interruption: this allows you to feel faster.
- Dishes are cooked, baked, boiled or steamed. Frying is unacceptable.
- Focus on fruits and fresh vegetables.
- Eliminate fast carbs and replace with slow ones: cereals, wholemeal bread, unsweetened fruits, berries, honey, etc. s. frv.
- The total amount of animal protein consumed is calculated as a percentage of 1 gram per kg body weight.
Carbohydrates are consumed in the afternoon, protein - the second half of the day. Number of main meals a day - up to 5 times, at 4 hour intervals, at the same time, last - at least 3 hours before bedtime. A maximum of 2 snacks is 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 | Forbidden | Allowed in limited quantities |
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Menu for the week
This technology does not include a strict framework. It involves whole meals based on key rules and the elimination of harmful ingredients.
The importance of a product is determined by the food pyramid. It consists of six feed blocks: five of them are necessary for daily consumption, the sixth should be minimized.
Each person chooses dishes based on personal taste preferences. Slimming menus are based on the variables and physiological characteristics of an individual.
To learn how to manage your own diet without a daily calorie count, it is recommended to keep a diary first. It records all the food eaten during the day, which helps the diagnosis. To begin with, follow the sample menu for each day.
The basic menu for the week is provided in the table:
| Weekday | Breakfast | Dinner | Dinner | Snack (lunch, afternoon snack) |
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| Monday | Oatmeal on the lake |
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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 | A fruit mixture 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 juice;
- green tea with lemon;
- unsweetened coffee;
- infusion of herbs.
When they create a diet for a month, they follow 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 goal.
For men
Men are different from women in terms of metabolism, energy consumption and more muscle mass.As a result, PP rules will be slightly different.
Things to keep in mind when making a menu:
- They contain 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 presented on the menu: meat, honey, eggs, pollen, a little alcohol (without medical contraindications).
- Daily calorie intake is followed - 2300-3200 kcal, depending on lifestyle: sedentary or active, with a lot of training.
Representatives of the stronger sex also need:
- sink:apples, dates, figs, raspberries, liver, lemons;
- selenium:pumpkin seeds, walnuts;
- phosphorus:yolk, fish, bran.
Men can not do without vitamin E.
Estimated daily diet:
- Breakfast:porridge, boiled meat, tea with mint and lemon.
- Lunch:wholemeal bread, cream cheese, juices.
- Dinner:vegetable soup without potatoes, boiled sea fish, spring salad, durum flour pasta.
- Lunch:plain yogurt, fruit.
- Dinner:cottage cheese with fresh herbs and cucumbers.
It is recommended to stop soy, beer and instant coffee - these are products that promote the production of female hormones.
For girls and women
For women, the daily caloric content is between 1700-2200 kcal, an extreme figure is only acceptable for athletes.Despite this, the diet can be made as varied and delicious.
Factors that the female body needs at any age:
- Calcium(excreted a lot during pregnancy and after 40 years): cottage cheese, cheeses, milk, tofu, almonds, salad.
- Iron(lost over time and estrogen interferes with its absorption): liver, dried apricots, prunes, dried pears and apples, cocoa, infusion of raspberries, pumpkin seeds.
- Vitamin C.(necessary for normalization of the nervous and immune systems, collagen production): citrus fruits, strawberries, kiwis, sea buckthorn, peppers, rose hips.
- Folic acid(special need arises during pregnancy, as the substance precludes the development of diseases of the fetus): spinach, parsley, lettuce, all kinds of cabbage, beets, watermelons, avocados, peaches, lentils and green beans, tomatoes, nuts.
Up to 25 years old
Girls are encouraged to focus on soy products, wheat germ and cranberry juice: theyprevent genital diseases.
Suggested menu for the day for young women:
- Breakfast:omelettes, 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 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 fatigue. 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 in portions and gradually, but not to allow hunger pangs. . . The diet is based on protein foods, vegetables and fruits. It is necessary to maintain muscle mass, normal functioning of the heart, endocrine, digestive and other systems.
More is added to the basic products on PP:
- seafood;
- fatty fish (a source of omega-3 acids);
- green;
- cabbage (helps with edema);
- guard eggs;
- orange and red vegetables;
- mango, kiwi, avocado.
After 40 years
After 40 years, the risk of developing many chronic diseases increases with immunity. At this age, they follow a balanced diet without having a fixed diet to lose weight.It is recommended to limit the consumption of black tea and coffee (2-3 cups a day). It is advisable to eat more bananas: they have a positive effect on heart function. Prunes, sauerkraut and seaweed help to cleanse the gut of pathogenic bacteria.
During pregnancy and lactation
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 colorings - otherwise an allergic reaction is possible in both mother and baby.
Nutritional basics:
- balance;
- small amount of carbohydrates;
- complete absence of alcoholic beverages.
To lose weight, nursing mothers are prohibited from taking herbal medicines and medicines, as well as going on a diet.
List of permitted and prohibited foods during breastfeeding:
| Forbidden | Allowed |
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For children and adolescents
When compiling a healthy diet for children, the number of nuances is taken into account. First of all, this is an age where the body is constantly growing and the need for energy is changing.
The best daily calorie intake for age:
- 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 baby's body needs constantly:
- carbohydrates - energy source;
- protein - necessary to strengthen muscles;
- calcium - good for bones;
- a complete complex of vitamins, micro- and macronutrients- to stimulate brain function.
As a child has a faster metabolism than an adult, sweets are not dangerous. Cholesterol, on the other hand, affects cell formation. This does not mean that children can eat everything and in unlimited quantities.
If you are overweight, it is worth reviewing your diet according to the PP program:
- Make a special meal plan, preferably within an hour.
- Do not force your baby to eat.
- They grab meals with a healthy snack: apples, biscuits, yogurt, fruits, honey, berries.
- Protein food is served for lunch. It can be boiled chicken, steamed chops, cottage cheese, beans or oatmeal.
- Be sure to include all dairy products in your diet.
- Sweets are dosed and released strictly after the main meal.
- Excludes chips, fast food and other harmful products.
- They teach to drink water.
Example of a menu for the day:
- Breakfast:pancakes with apple puree, puree.
- Snack:bananas, cookies.
- Dinner:chicken soup with vegetables, meatballs, tomatoes and cucumber salad, fresh fruit.
- Lunch: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 have to take into account the wishes and characteristics of each of its members. The following factors are taken into account:
- Physical activity;
- the existence of health problems, e. g. mt offita;
- age group;
- individual taste buds.
Men are more likely to experience increased stress and therefore need more calories. With measured entertainment, fatty meats and butter are excluded from the diet. Losing weight should avoid harmful and high-calorie foods.In the case of gastrointestinal diseases, diets are prepared. Breakfast for everyone should be perfect.
From the table you have to get up with a little feeling of hunger as satiety does not come immediately.
The menu is prepared in a week, but it is not worth preparing in advance: fresh food is healthier. This is especially true of salads, snacks and cakes.
Complete list of products for the week for the whole family:
- cereals: oatmeal, buckwheat, rice;
- pasta;
- chicken breast;
- fish;
- egg;
- cheese;
- vegetables and fruits;
- muesli;
- dairy products and sour milk products;
- green.
It makes more sense to describe in detail the necessary products for the week and make a list so as not to buy unnecessary in the store.
For athletes
A healthy diet and sports are two integral parts of health. To get a beautiful and healthy body, it is not enough to follow a diet and monitor the number of calories burned during exercise.
In extreme sports, muscle building and building takes place, so the supply of protein from the outside is important. In addition to cottage cheese, the menu must include nuts, meat and eggs. In addition, special protein supplements are taken.
Avoid simple carbohydrates (sugar, sweets, honey) and replace complex ones (wholemeal bread, legumes, cereals, fruits and vegetables). They are consumed 2 hours before class 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 energy structure:
- Breakfast:oatmeal in milk, some eggs.
- Lunch:protein cocktail.
- Dinner:vinaigrette, fish or meat.
- Lunch:dose of cottage cheese.
- Dinner:rice porridge, cottage cheese.
- Late snack:glass of milk or kefir.
Recipes
Dishes used in PP are usually simple and easy to prepare at home, without taking much time, and they also contain cheap and accessible 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 be the perfect lunch.
To cook you need:
- broccoli - 500 g;
- onion - 1 head;
- cream (10% fat) - 120 ml;
- soda, salt - pinch;
- biscuits to taste.
Preparation:
- Boil the broccoli in slightly salted water until soft.
- The remaining liquid is drained, but not completely.
- Use a mixer by whisking until smooth.
- Add cream.
- Bring to the boil again.
Garnish the top with biscuits or seeds.
Celery soup
Necessary food composition for a good and simple dish:
- celery root - 200-220 g;
- cabbage - 300 g;
- carrots - 5 pcs. ;
- onion - 5-6 pcs. ;
- tomatoes - 4-5 pcs. ;
- paprika - 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 in the juice.
- They turn it on and wait for it to boil. Cook for 10 minutes, stirring occasionally.
- Lower the heat, add the chopped vegetables, cover with a lid and simmer for another 7-8 minutes.
Before use, you can whip the soup with a blender that promotes better absorption of nutrients.
Vegetable salad
For a diet salad you need:
- red and white beans - 200 g;
- tomatoes - 1-2 pcs. ;
- lettuce - 50 g;
- grain - 150 g;
- parsley and dill - 1 bunch;
- wine vinegar or lemon juice - 1 tbsp. l.
Preparation:
- Boil the beans in advance until soft.
- Add the tomatoes to the slices.
- Add chopped vegetables, salad and cereal.
- 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 turns out soft and pleasing. The recipe is suitable for people who are slim and vegetarian.
Ingredients:
- pearl barley - 200 g;
- water - 3, 5 balls;
- mushroom - 0, 5 kg;
- onion - 1 pc. ;
- vegetable oil - 20-30 ml;
- salt pepper.
Preparation:
- The grass is washed, poured with water and soaked for 5-6 hours or overnight.
- In the morning, drain the liquid, put the pearl barley in the multicooker bowl and pour fresh water.
- Finely chop the onion, cut the mushrooms into plates and lightly fry in vegetable oil.
- Put frying in the bowl, salt and pepper.
- Set the appropriate mode.
- After the final mark, open and mix.
When serving, it is permissible to add a piece of butter to each serving.