Proper nutrition is the key to health, beauty and harmony over the years. If most of the diet forces the person to lose weight to experience maximum limitations and discomfort, in this case it does not happen. The main thing is to properly compile a menu with a balanced diet. At the same time, the lost pounds do not return as the body is completely restored to the 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 individual characteristics of each organism. The advantage of proper nutrition is that there are no strict restrictive frameworks and it is possible to independently compile 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 disappear, 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.
A nutrition plan includes the right ratio of nutrients, vitamins and minerals that are essential for the full functioning of the body.In addition, you can include healthy foods that meet the needs of any component. Sometimes it is disguised as a craving for unhealthy food.
An alternative substitute is given in the table:
| Preferred food | Which is lacking in the body | The right supplier of the product |
| Fatty foods, sweet soda | Calcium | Dairy products, nuts and seeds, legumes |
| Confectionery, flour baked | nitrogen | Beans, nuts, beans |
| Chocolate, cocoa | Magnesium | Cabbage, baked potatoes, legumes, nuts |
| Sweets | Slow carbohydrates, chromium | Porridge, fruit |
| Pickles | Calcium, sodium chromite | Cheese, cottage cheese, seaweed, seaweed |
To lose weight on PP, you need to consume fewer calories than you require physical expenditure. There are 2 options:
- Eat right, in accordance with the daily calories of the body and increase physical activity;
- Reduce the usual caloric content.
You can not make the diet scarce, try to get rid of the hated pounds as soon as possible. The optimal daily caloric content is 1100-1200 kcal.
The most noticeable results were observed in overweight people who had previously neglected the basics of proper nutrition.By following all the rules of PP, you can lose 4-6 kg per month.
PP Basics
The principles of good nutrition are not very complicated, but they work flawlessly. Because of the balance, fat deposits gradually burn out and physical shape 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, including fiber and mandatory vitamins.
- They eat often, but in small portions.
- In the morning, drink a glass of cool water on an empty stomach to start digesting food properly.You should drink up to 2 liters of clean water a day without gas.In addition, they drink green tea, herbal tea, mineral water.
- Do not miss breakfast.
- The caloric content of dishes is calculated daily.
- Chew food slowly, without distraction: this allows you to feel full faster.
- Dishes are cooked, baked, stewed or steamed. Burning is unacceptable.
- Highlight fruits and fresh vegetables.
- Eliminate fast carbohydrates and replace them slowly: cereals, whole grain breads, sugar-free fruits, berries, honey, etc.
- The total amount of animal protein consumed is calculated as the ratio of 1 gram to 1 gram of body weight.
Consume carbohydrate foods in the afternoon, protein - in the afternoon. The amount of basic food per day - 5 times, at intervals of 4 hours, at the same time, the last - at least 3 hours before bedtime. It is allowed to eat a maximum of 2 meals (kefir, nuts, vegetables or green apples).
Grocery list
The list of permissible and prohibited foods for weight loss is given in the table below:
| Is allowed | Ა Prohibited | Limited quantities are allowed |
|---|---|---|
|
|
|
Menu per week
This technique does not involve a strict framework. It includes complete nutrition based on basic principles and 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 daily consumption, the sixth should be reduced.
Each person chooses dishes according to personal taste preferences. Dressing menus are based on human parameters and physiological characteristics.
To understand how to control your diet without counting your daily calories, it is recommended that you first follow a diary. It records all the food taken during the day, which helps in the analysis. To begin with, follow the menu pattern every day.
The main menu of the week is given in the table:
| Week day | Breakfast | Dinner | Dinner | Snacks (Lunch, Breakfast) |
|---|---|---|---|---|
| on Monday | Oatmeal on water |
|
|
|
| On Tuesday |
|
|
|
|
| On Wednesday |
|
|
|
|
| Thursday | Cottage cheese with fruit or low-fat sour cream |
|
|
|
| Friday | Mix fruit with natural yogurt |
|
|
|
| on Saturday | Millet porridge on water |
|
|
|
| Sunday | Low fat rice porridge |
|
|
|
Recommended drinks:
- mineral water;
- Freshly squeezed fruit juices;
- Green tea with lemon;
- Sugar-free coffee;
- Herbal infusions.
They follow the basic principles when compiling a diet for a month. The recipes are the same, based on approved foods.
To achieve a tangible result, you need to be patient and not deviate from the goal.
For men
Men differ from women in metabolism, energy expenditure and muscle mass.Accordingly, the PP rules will be slightly different.
Items to consider when compiling the 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-fledged alternative to meat.
- Products that promote testosterone production are included in the menu: meat, honey, eggs, pollen, a little alcohol (in the absence of medical contraindications).
- Daily calorie protection - 2300-3200 kcal, depending on lifestyle: sedentary or active, with intense exercise.
Also, members of the stronger sex need:
- Zinc:Apples, dates, figs, raspberries, liver, lemon;
- Selenium:Pumpkin seeds, walnuts;
- Phosphorus:Egg yolks, fish, bran.
Men can not do without vitamin E.
Daily diet:
- Breakfast:Cereal porridge, boiled meat, tea with mint and lemon.
- Lunch:Whole grain bread toast, cottage cheese, juice.
- Dinner:Vegetable soup without potatoes, boiled sea fish, spring salad, durum wheat pasta.
- Afternoon Breakfast:Ordinary yogurt, fruit.
- Dinner:Cottage cheese with fresh herbs and cucumber.
It is recommended to avoid soy, beer and instant coffee - these are products that stimulate the production of female hormones.
For girls and women
In women, the daily caloric content ranges between 1700-2200 kcal, an extreme figure acceptable only for athletes.Nevertheless, the diet can be just as varied and delicious.
Elements that a woman's body needs at any age:
- Calcium(Intensively excreted during pregnancy and after 40 years): cottage cheese, cheese, milk, tofu, almonds, lettuce.
- Iron(Lost during menstruation and estrogen interferes with its absorption): Liver, dried apricots, plums, dried pears and apples, cocoa, rose infusion, pumpkin seeds.
- ᲕVitamin CE(Essential for normalizing the nervous and immune systems, for collagen production): Citrus fruits, strawberries, kiwi, sea buckthorn, bell pepper, rose hips.
- Folic acid(Special need arises during pregnancy, as the substance eliminates the development of pathologies in the fetus): Spinach, parsley, lettuce, all kinds of cabbage, beets, watermelon, avocado, peach, lentils and green peas, tomatoes, nuts.
Up to 25 years
Girls urged to focus on soy products, wheat germ and blueberry juice: theyPrevention of diseases of the genital system.
Today's menu for young women:
- Breakfast:Omelette, 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.
- Breakfast:green apple.
- Dinner:Cooked shrimp, avocado, tofu with herbs.
After the age of 30, women should be especially careful about nutrition in order to maintain youth and beauty for a long time, despite age-related changes. It is at this age that many begin to gain weight or experience exhaustion. Both cases are caused by a lack of vitamins and nutrients in the body.
30 years later
30-35 years old is recommended to eat in portions and little by little, but do not 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 main PP products:
- sea Products;
- Fatty fish (a source of omega-3 acids);
- Planting;
- Cabbage (helps with swelling);
- Quail eggs;
- Orange and red vegetables;
- Mango, kiwi, avocado.
40 years later
After 40 years, the risk of developing many chronic diseases increases as the immunity weakens. At this age they follow a balanced diet without losing a strict diet for weight loss.It is advisable to limit the intake 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. Plums, sauerkraut and seaweed help cleanse the intestines of pathogenic bacteria.
During pregnancy and lactation
The baby carrying menu and postpartum are not much different. The main thing is to consume more calcium and exclude foods that contain various artificial additives and dyes - otherwise, an allergic reaction is possible for both mother and baby.
Nutrition basics:
- Balance;
- Low in carbohydrates;
- Complete absence of alcohol.
In order to lose weight, nursing mothers are forbidden to take herbal laxatives and medications, as well as to follow a diet.
List of permitted and prohibited foods during lactation:
| Ა Prohibited | Is allowed |
|---|---|
|
|
For children and adults
There are a number of nuances to consider when designing a healthy diet for children. First of all, it is age because the body is constantly growing and the need for energy 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 baby'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.
Since a child has a faster metabolism than an adult, sweets are not dangerous. Cholesterol, in turn, is involved in cell formation. It does not follow that children can eat everything and in unlimited quantities.
If you are overweight, it is worth reviewing your diet according to the PP program:
- Create a specific diet, preferably hourly.
- Do not force the child to eat.
- They resort to fractional meals with healthy breakfasts: apples, crackers, yogurt, fruits, honey, berries.
- Protein foods are served for lunch. It can be boiled chicken, steamed cutlets, cottage cheese, peas or oatmeal.
- Be sure to include all dairy products in your diet.
- The sweets are dosed and given strictly after the main meal.
- Eliminate chips, fast food and other harmful products.
- They are taught to drink water.
Example of a day menu:
- Breakfast:Pancakes with apple puree, compote.
- Breakfast:Bananas, baby biscuits.
- Dinner:Chicken soup with vegetables, meat, tomatoes and cucumbers, fresh fruit.
- Afternoon Breakfast:Sandwich with cheese.
- Dinner:Rice porridge, milk or kefir.
For family
Choosing an acceptable diet for the whole family is much more difficult as you will have to take into account the preferences and characteristics of each of its members. The following factors are considered:
- Physical activity;
- The presence of any health problems, including obesity;
- Age category;
- Desires of individual taste.
Men are more prone to stress, so they need more calories. With measured handling, fatty meats and butter are excluded from the diet. In order to lose weight, families need to avoid unhealthy and high-calorie foods.In case of pathologies of the gastrointestinal tract, a diet is prepared. Breakfast should be perfect for everyone.
You have to get up from the table with a slight feeling of hunger, because satiety does not come immediately.
The menu is drawn up in a week, but it is not worth preparing in advance: fresh food is healthier. This is especially true for salads, snacks and cakes.
Complete list of whole week products for the whole family:
- Cereals: oats, buckwheat, rice;
- Macaroni;
- Chicken heart - breast;
- Fish;
- Egg;
- Cheese;
- Vegetables and fruits;
- მიუსლი;
- Dairy and sour milk products;
- Greens.
It is more rational to describe the products needed per week in detail and make a list so that you do not buy anything extra 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 control the number of calories written on exercise.
During intense sports, muscles grow and develop, therefore, it is important to supply protein from the outside. In addition to cottage cheese, the menu should definitely include nuts, meat and eggs. In addition, special protein supplements are taken.
Simple carbohydrates (sugar, sweets, honey) should be avoided and replaced with complex ones (whole grain breads, legumes, whole grains, fruits and vegetables). They are consumed 2 hours before lessons and 30 minutes after. They eat fully in 1. 5 hours, mostly proteins.
Athletes should also consume healthy fats: fish, flax seeds, seafood, nuts, vegetable oils.
They are guided by the following energy scheme:
- Breakfast:Oatmeal in milk, a few eggs.
- Lunch:Protein cocktail.
- Dinner:Vinaigrette, fish or meat.
- Afternoon Breakfast:Part of cottage cheese.
- Dinner:Rice porridge, cottage cheese.
- Late breakfast: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 they also include cheap and easily available ingredients.
The main thing in the cooking process is not to overdo it with salt and artificial spices.
Broccoli cream soup
The most delicious and nutritious puree soup can be turned into a full lunch.
For the kitchen you will need:
- Broccoli - 500 g;
- Onion - 1 head;
- Cream (10% fat) - 120 ml;
- Soda, salt - pinch;
- Crackers to taste.
Preparation:
- Boil the broccoli in slightly salted water until softened.
- The remaining liquid is drained, but not completely.
- Using a blender, whisk until a homogeneous mass is obtained.
- Add the cream.
- Bring to a boil again.
Decorate with top crackers or seeds.
Celery soup
Essential food composition for a hearty and simple dish:
- Celery root - 200-220 g;
- White cabbage - 300 g;
- Carrots - 5 pieces. ;
- Onion - 5-6 pieces;
- Tomatoes - 4-5 pieces;
- Bulgarian pepper - 1 pod;
- Green beans or asparagus - 350-400 g;
- Tomato juice - 1. 5 l;
- Fresh herbs for decoration.
Preparation:
- Celery and all vegetables cut into strips. Pour into a saucepan and pour the juice.
- Light a fire and wait until it boils. Boil for 10 minutes, stirring occasionally.
- Reduce heat, add chopped herbs, cover with a lid and simmer for another 7-8 minutes.
Before use, the soup can be blended 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 pieces;
- Leaf Lettuce - 50 g;
- Corn - 150 g;
- Parsley and dill - 1 bunch;
- Wine vinegar or lemon juice - 1 tbsp. L.
Preparation:
- Pre-cook the beans until softened.
- Add the chopped tomatoes.
- Add chopped herbs, lettuce and corn kernels.
- Pour vinegar or lemon juice.
- Taste and pepper.
It is not recommended to eat canned vegetables - preferably fresh or frozen.
Barley porridge with mushrooms
Barley with mushrooms can be easily and quickly cooked in a slow cooker, while turning out to be tender and satisfying. The recipe is suitable for skinny people and vegetarians.
Composition:
- Pearl barley - 200 g;
- Water - 3. 5 cups;
- Champignons - 0. 5 kg;
- Onion - 1 piece;
- Vegetable oil - 20-30 ml;
- Salt and pepper.
Preparation:
- The groats are washed, poured with water and soaked for 5-6 hours or overnight.
- In the morning, drain the liquid, put the pearl barley in a multicooker bowl and pour in clean water.
- Finely chop the onion, press the mushrooms into plates and lightly fry in vegetable oil.
- Add to frying bowl, salt and pepper.
- Set the desired mode.
- After the final signal, open and stir.
When serving, it is permissible to add a slice of butter to each portion.