Proper nutrition is the key to good health, beauty and harmony for years to come. If most diets cause a slimming person to experience maximum limitations and discomfort, then this does not happen. The key is to create the right menu with a balanced food set. At the same time, the lost pounds do not return, because the body is completely restored to a new diet and diet.
Is it possible to lose weight with proper nutrition?
It is not possible to choose one diet for weight loss that is 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 restrictions and it is possible to independently create 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 that helps maintain the health of the body.
The diet plan provides the right ratio of nutrients, vitamins and minerals necessary for the full functioning of the body.In addition, you can include healthy foods that meet the increased need for any of the components. Sometimes this disguises the craving for harmful food.
An alternative replacement is given in the table:
| Preferred food | What the body lacks | The right supplier of products |
| Greasy dishes, sweet soda | Calcium | Dairy products, nuts and seeds, legumes |
| Pastries, flour pastries | Nitrogen | Beans, nuts, beans |
| Chocolate, cocoa | Magnesium | Cabbage, fried potatoes, legumes, nuts |
| Candy | Slow carbohydrates, chromium | Porridge, fruit |
| Marinades | Calcium, sodium chromite | Cheese, curd, seaweed, seaweed |
To lose weight, you need to consume fewer calories than the physical costs require. There are 2 options:
- eat right, adhere to your daily body calories and increase physical activity;
- reduce your normal caloric intake.
You can’t downplay your diet by trying to get rid of hated pounds as soon as possible. The optimal daily caloric intake is 1100-1200 kcal.
The most noticeable results were observed in overweight people who had previously ignored the basics of proper nutrition.By following all PP rules, you can lose up to 4-6 kg per month.
Basics of PP
The principles of good nutrition are not overly complicated, but they work flawlessly. Due to the balance, the fat deposits are gradually burned and the physical form returns to normal.
Due to the intensity of the process, it is recommended not to forget about sports and lead an active lifestyle.
PP basics to help you create your own weight loss menu:
- They completely abandon fast food: semi-finished products, carbonated drinks, sweets, sausages, chips, fried and fatty foods, alcohol.
- Limit salt intake.
- The recipes are made from a balanced set of fats, proteins and carbohydrates, which must include fiber and vitamins.
- They are eaten often but in small portions.
- In the morning, drink a glass of cold water on an empty stomach to start digesting properly.You need to drink up to 2 liters of clean, gas-free water per day.In addition, they drink green tea, herbal tea, mineral water.
- Don’t miss breakfast.
- The calories in the dishes are calculated every day.
- Chew food slowly without distractions: this makes you feel fuller faster.
- Dishes cooked, fried, stewed or steamed. Baking is unacceptable.
- Highlight fruits and fresh vegetables.
- Remove fast carbs and replace with slow: grains, whole grain bread, unsweetened fruits, berries, honey, and more.
- The total amount of animal protein consumed is calculated as the ratio of 1 gram to 1 kg body weight.
Carbohydrate food is consumed in the afternoon, protein - in the second half of the day. The number of main meals a day - up to 5 times, every 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.
Shopping list
The list of permitted and prohibited foods for weight loss is given in the table below:
| Allowed | Forbidden | Allowed in limited quantities |
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Weekly menu
This technique does not mean a strict system. This includes wholesome food based on basic 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 them are necessary daily, and the sixth should be reduced.
Everyone chooses dishes according to their taste. The slimming menu is based on human parameters and physiological properties.
To learn how to control your diet without counting your daily calories, it is recommended to keep a diary first. It records all the food eaten during the day, which helps in analysis. To get started, follow the sample menu every day.
The main menu of the week is presented in the table:
| Week day | Breakfast | Dinner | Dinner | Snacks (lunch, afternoon snacks) |
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| Monday | Oatmeal on water |
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| On Tuesday |
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| On Wednesday |
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| Thursday | Curd with fruit or low-fat 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;
- freshly squeezed fruit juices;
- green tea with lemon;
- unsweetened coffee;
- herbal infusions.
When preparing a diet for a month, they follow basic principles. The recipes are the same based on the approved food.
To get a tangible result, you need to be patient and not deviate from your intended goal.
For men
Men differ from women in metabolism, energy expenditure and higher muscle mass.Consequently, the PP rules will be slightly different.
The following things need to be considered when preparing a menu:
- They contain more protein needed to maintain muscle tone. For vegetarians, legumes (excluding beans and lentils), potatoes, dairy products, mushrooms and nuts will be a full-fledged alternative to meat.
- The menu includes products that promote testosterone production: meat, honey, eggs, pollen, some alcohol (in the absence of medical contraindications).
- The daily caloric intake is observed - 2300-3200 kcal, which depends on the lifestyle: sitting or active, intense training.
The stronger sex also needs:
- zinc:apples, dates, figs, raspberries, liver, lemons;
- selenium:pumpkin seeds, walnuts;
- phosphorus:egg yolks, fish, bran.
Men cannot do without vitamin E.
Approximate daily diet:
- Breakfast:porridge, boiled meat, tea with mint and lemon.
- Lunch:whole grain bread toasts, cottage 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
The daily caloric intake of women ranges between 1700-2200 kcal, the extreme number being acceptable only to athletes.Nevertheless, the diet can be just as varied and delicious.
Elements needed for a woman's body at any age:
- Calcium(intensely excreted during pregnancy and after 40 years): curd, cheese, milk, tofu, almonds, salads.
- Iron(lost during menstruation and estrogen interferes with its absorption): liver, dried apricots, plums, dried pears and apples, cocoa, rosehip dressing, pumpkin seeds.
- Vitamin C(necessary for normalization of the nervous and immune systems, collagen production): citrus fruits, strawberries, kiwis, sea buckthorn, peppers, rosehips.
- Folic acid(special need arises during pregnancy because the substance prevents the development of fetal pathologies): spinach, parsley, lettuce, all kinds of cabbage, beets, watermelons, avocados, peaches, lentils and green peas, tomatoes, nuts.
Up to 25 years of age
Girls are encouraged to focus on soy products, wheat germ and cranberry juice: theyto prevent diseases of the genitourinary system.
Indicative daily 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, roast turkey, green tea.
- Snack:green apple.
- Dinner:boiled shrimp, avocado, tofu with herbs.
After 30 years, women, despite age-related changes, should be especially careful about nutrition to preserve youth and beauty for a long time. 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 a little and a little, but not to make you feel hungry. . . . 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 are added to the main PP products:
- seafood;
- oily fish (a source of omega-3 acids);
- greenery;
- cabbage (helps with edema);
- quail eggs;
- orange and red vegetables;
- mango, stone, avocado.
After 40 years
After 40 years, the risk of developing many chronic diseases increases due to a weakening of immunity. In this age, they follow a balanced diet without strict diets for weight loss.It is recommended to limit the consumption of black tea and coffee (2-3 cups per day). It is advisable to eat more bananas: they have a positive effect on heart function. Plums, sauerkraut and seaweed will help cleanse the gut of pathogenic bacteria.
During pregnancy and lactation
The menu for carrying a baby even after giving birth is not very 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 for both mother and baby.
Basics of nutrition:
- balance;
- low carbohydrate content;
- complete absence of alcoholic beverages.
In order to lose weight, nursing mothers are prohibited from taking herbal laxatives and medications, as well as adhering to a diet.
List of permitted and prohibited foods during breastfeeding:
| Forbidden | Allowed |
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For children and adolescents
There are many nuances to consider when developing a healthy diet for children. First of all, it’s age because the body is constantly growing and changing its need for energy.
Optimal daily caloric intake by 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 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.
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 that children can eat anything and an unlimited amount.
If you are overweight, it is worth reviewing the diet according to the PP program:
- Create a specific eating regimen, preferably for an hour.
- Do not force the child to eat.
- They choose partial dishes with healthy snacks: apples, crackers, yogurt, fruit, honey, berries.
- Protein food is served for lunch. These can be boiled chicken, steamed cutlets, cottage cheese, peas or oatmeal.
- Be sure to include all dairy products in your diet.
- Sweets are dosed and dispensed strictly after the main meal.
- Excludes chips, fast food and other harmful products.
- They teach to drink water.
Sample daily menu:
- Breakfast:pancakes with apple puree, compote.
- Snack:bananas, baby biscuits.
- Dinner:chicken soup with vegetables, cutlets, 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 because 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 preferences.
Men are more likely to experience more stress, so they need more calories. With measured entertainment, fatty meats and butter are not included in the diet. To lose weight, households should avoid harmful and high-calorie foods.In case of gastrointestinal pathologies, dietary meals are prepared. Breakfast should be full for everyone.
You need to get up from the table with a slight feeling of hunger, because saturation does not occur immediately.
The menu is made for a week, but it’s not worth preparing in advance: fresh food is healthier. This is especially true of salads, snacks and cakes.
Complete list of products of the week for the whole family:
- cereals: oatmeal, buckwheat, rice;
- pasta;
- chicken breast;
- fish;
- eggs;
- cheese;
- vegetables and fruits;
- muesli;
- dairy and sour milk products;
- greens.
It’s more rational to describe in detail the products you need for the week and make a list so you don’t buy anything you don’t need in the store.
For athletes
Healthy eating and exercise are two integral components of health. To gain a beautiful and fit body, it is not enough to follow a diet and keep track of the number of calories burned during a workout.
During intense sports, muscle growth and accumulation occur, so it is important to get protein from the outside. In addition to curd, the menu should include nuts, meat and eggs. In addition, special protein supplements are used.
Simple carbohydrates (sugar, sweets, honey) should be avoided and replaced by complex ones (whole grain bread, legumes, cereals, fruits and vegetables). They are taken 2 hours before lessons and 30 minutes after them. They fully eat in 1, 5 hours, mostly protein.
Athletes must also consume healthy fats: fish, flaxseed, seafood, nuts, vegetable oil.
They follow the following power scheme:
- Breakfast:oatmeal in milk, several eggs.
- Lunch:protein shake.
- Dinner:vinaigrette, fish or meat.
- Afternoon snack:servings of cottage cheese.
- Dinner:rice porridge, curd.
- Late snack:glass of milk or kefir.
Recipes
Dishes used in PP are usually simple and easy to prepare at home without taking up much time, and they also contain inexpensive and readily available ingredients.
The most important thing in the baking process is not to overdo it with salt and artificial spices.
Creamy broccoli soup
A delicious and nutritious puree soup can be a hearty lunch.
For cooking you will need:
- broccoli - 500 g;
- onions - 1 head;
- cream (10% fat) - 120 ml;
- soda, salt - a pinch;
- crackers to taste.
Preparation:
- Boil the broccoli in a little salted water until soft.
- The remaining liquid is drained, but not completely.
- Beat until smooth until smooth.
- Add the cream.
- Bring to a boil again.
Garnish the top with crackers or seeds.
Celery soup
Necessary food composition for a saturated and simple meal:
- celery root - 200-220 g;
- white cabbage - 300 g;
- carrots - 5 pcs. ;
- onions - 5-6 pcs. ;
- tomatoes - 4-5 pcs. ;
- peppers - 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 pot and pour the juice.
- They put on the 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 promotes better absorption of nutrients.
Vegetable salad
For salads you will need:
- red and white beans - 200 g;
- tomatoes - 1-2 pcs. ;
- lettuce - 50 g;
- for corn - 150 g;
- parsley and dill - 1 bunch;
- wine vinegar or lemon juice - 1 tbsp. l.
Preparation:
- Pre-cook the beans until soft.
- Add the diced tomatoes.
- Add chopped greens, lettuce and corn grains there.
- Season with vinegar or lemon juice.
- Taste the pepper as well.
It is not recommended to use canned vegetables - preferably fresh or frozen.
Barley porridge with mushrooms
Barley with mushrooms can be cooked easily and quickly in a slow cooker, and they appear tender and satisfying. The recipe is suitable for slimming people and vegetarians.
Ingredients:
- pearl barley - 200 g;
- water - 3, 5 glasses;
- 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 pearls are placed in a multimedia bowl and fresh water is added.
- Finely chop the onion, cut the mushrooms into plates and lightly fry in vegetable oil.
- Add baking, salt and pepper to the bowl.
- 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.