Proper nutrition is the key to health, beauty and harmony for years to come. If most diets force a slimming person to experience maximum restrictions and discomfort, then in this case it does not happen. The main thing is to properly compose a menu with a balanced set of food. At the same time, the lost kilograms do not return, as the body is completely rebuilt to a new diet and diet.
Can you lose weight with the right diet?
It is impossible to choose a weight loss diet that is equally effective for everyone. This is due to the individual characteristics of each organism. The advantage of the right diet is that there are no strict, restrictive framework conditions and it is possible to put together a menu yourself from a large list of approved products.
The PP weight loss system is ideal in every way. As a result, the fat reserves are lost, but the energy potential and physical endurance increase. According to the recommendations of nutritionists, you should constantly follow a similar diet that will help maintain the health of the body.
The nutrition plan includes the right proportions of nutrients, vitamins and minerals that are necessary for the full functioning of the body.In addition, you can add healthy foods that meet the increased need for components. Sometimes it masquerades as cravings for harmful foods.
An alternative replacement is shown in the table:
| Desired food | What is missing in the body | The right product supplier |
| Fatty meals, sweet lemonade | calcium | Dairy products, nuts and seeds, legumes |
| Pastries, flour baked goods | nitrogen | Beans, nuts, beans |
| Chocolate, cocoa | magnesium | Cabbage, baked potatoes, legumes, nuts |
| Sweets | Slow carbohydrates, chromium | Porridge, fruits |
| Cucumber | Calcium, sodium chromite | Cheese, cottage cheese, seaweed, seaweed |
In order to lose weight with the PP, you need to consume fewer calories than the physical exertion requires. There are 2 possibilities:
- eat right, in accordance with the daily intake of calories for the body, and increase physical activity;
- lower the usual calorie content.
You can not make the diet lean and try to get rid of the hated kilograms as soon as possible. The optimal daily calorie content is 1100-1200 kcal.
The most striking results have been seen in obese people who have previously neglected the basics of proper nutrition.Subject to all the rules of the PP, you can lose up to 4-6 kg per month.
PP basics
The principles of good nutrition aren't too complicated, but they work just fine. Due to the balance, fat deposits are gradually burned and the physical shape normalizes.
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 reject junk food: semi-finished products, carbonated drinks, candy, sausages, french fries, fried and fatty foods, alcohol.
- Limit your salt intake.
- The recipes are made with a balanced set of fats, proteins and carbohydrates, with fiber and vitamins mandatory.
- They are eaten often, but in small portions.
- In the morning, drink a glass of cold water on an empty stomach to get your digestion going properly.You need to drink up to 2 liters of clean water without gas every day.In addition, they drink green tea, herbal teas, mineral water.
- Don't miss breakfast.
- The calorie content of the dishes is calculated daily.
- Chew the food slowly and without the distraction: this will make you feel full faster.
- Dishes are boiled, baked, stewed or stewed. Deep frying is not acceptable.
- Emphasize fruits and fresh vegetables.
- Eliminate fast carbohydrates and replace them with slow ones: cereals, whole grain breads, unsweetened fruits, berries, honey, etc.
- The total amount of animal protein ingested is calculated as the ratio of 1 gram per 1 kg of body weight.
Food containing carbohydrates is consumed in the afternoon, protein - in the second half of the day. The number of main meals per day - up to 5 times with an interval 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 allowed and prohibited foods for weight loss is given in the table:
| To be allowed to | Forbidden | Allowed in limited quantities |
|---|---|---|
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Menu for the week
This technique does not imply a strict framework. These are full meals based on the most important 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 daily consumption, the sixth should be minimized.
Everyone chooses the dishes according to personal taste preferences. Slimming menus are based on the parameters and physiological characteristics of a person.
To learn how to control your diet without counting calories every day, it's a good idea to keep a journal first. It records all the foods consumed during the day, which helps in analysis. To start with, stick to a sample menu for each day.
The basic menu for the week is suggested in the table:
| weekday | 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 fruits 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 congee |
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Recommended drinks:
- Still mineralwater;
- freshly squeezed fruit juices;
- green tea with lemon;
- unsweetened coffee;
- Herbal infusions.
When creating a diet for a month, adhere to the basic principles. The recipes are the same based on approved foods.
To achieve a tangible result, you need to be patient and not stray from the desired goal.
For men
Men differ from women in terms of metabolism, energy expenditure, and greater muscle mass.As a result, the rules of the PP will be slightly different.
Points to consider when creating a menu:
- They contain more protein, which is necessary to maintain muscle tone. For vegetarians, pulses (without beans and lentils), potatoes, dairy products, mushrooms and nuts are a complete alternative to meat.
- Products that promote the production of testosterone are included in the menu: meat, honey, eggs, pollen, a little alcohol (provided there are no medical contraindications).
- The daily intake of calories is observed - 2300-3200 kcal, which depends on the lifestyle: sitting or active, with intensive training.
The representatives of the stronger sex also need:
- 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:Cereal porridge, boiled meat, tea with mint and lemon.
- Having lunch:Wholemeal bread toast, quark, juice.
- Dinner:Vegetable soup without potatoes, boiled sea fish, spring salad, durum wheat noodles.
- Afternoon snack:Natural yogurt, fruit.
- Dinner:Cottage cheese with fresh herbs and cucumber.
It is recommended to avoid soy, beer and instant coffee - these are products that promote the production of the female hormone.
For girls and women
In women, the daily calorie content varies between 1700-2200 kcal, the extreme value is only acceptable for athletes.Nevertheless, the diet can be just as varied and tasty.
Elements that the female body needs at any age:
- calcium(intensely 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 hip 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, paprika, rose hips.
- Folic acid(There is a special need during pregnancy, since the substance excludes the development of pathologies in the fetus): spinach, parsley, lettuce, all kinds 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: youprevents diseases of the genitourinary system.
Guide menu for the day for young women:
- Breakfast:Omelette, fresh tomatoes, freshly squeezed fruit juice or natural coffee.
- Having lunch:Almonds and plums.
- Dinner:Broccoli puree soup, salad with vegetables and beans, baked turkey, green tea.
- Snack:green apple.
- Dinner:cooked shrimp, avocado, tofu with herbs.
After 30 years, women should pay special attention to nutrition in order to maintain youth and beauty for a long time despite age-related changes. At this age, 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 fractionated and gradually, 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, the normal functionality of the cardiovascular, hormonal, digestive and other systems.
In addition to the basic products on PP, there are others:
- Seafood;
- oily fish (a source of omega-3 acids);
- Green;
- 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 stick to a balanced diet without rigid diets for weight loss.It is recommended to limit your intake of black tea and coffee (2-3 cups per day). It is advisable to eat more bananas: they have a positive effect on the work of the heart. Plums, sauerkraut and algae help cleanse the intestines of pathogenic bacteria.
During pregnancy and breastfeeding
The menus for carrying a baby and after birth are not very different. The main thing is to eat more calcium and exclude foods that contain various artificial additives and dyes - otherwise, an allergic reaction is possible in both the mother and the baby.
Nutritional basics:
- Balance;
- low amount of carbohydrates;
- complete renunciation of alcoholic beverages.
In order to lose weight, nursing mothers are forbidden to drink herbal laxatives and medicines, as well as to go on a diet.
List of allowed and prohibited foods during breastfeeding:
| Forbidden | To be allowed to |
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For children and teenagers
When compiling a healthy diet for children, a number of nuances are taken into account. First of all, this is old age, as the body is constantly growing and the demand for energy changes.
Optimal daily calorie intake for periods of age:
- up to 3 years old - 1500-1600 kcal;
- 3-5 years - 1900 kcal;
- up to 8 years - 2400-2500 kcal;
- 8-16 years old - 2600-3000 kcal.
The child's body constantly needs:
- carbohydrates - a source of energy;
- protein - is 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, on the other hand, is involved in cell formation. It does not follow from this that children can eat anything and in unlimited quantities.
If you are overweight, it is worth revising your diet according to the PP program:
- Create a specific meal schedule, preferably by the hour.
- Do not force the child to eat.
- They resort to fractionated meals with healthy snacks: apples, crackers, yogurt, fruits, honey, berries.
- Protein food is served for lunch. It can be cooked chicken, steamed chops, cottage cheese, peas, or oatmeal.
- Be sure to include all dairy products in your diet.
- Sweets are dosed and served strictly after the main meal.
- Chips, fast food and other harmful products are excluded.
- They teach to drink water.
Sample menu for the day:
- Breakfast:Pancakes with apple puree, compote.
- Snack:Banana, baby biscuits.
- Dinner:Chicken soup with vegetables, meatballs, tomato and cucumber salad, fresh fruit.
- Afternoon snack:Sandwich with cheese.
- Dinner:Congee, milk or kefir.
For the family
Choosing an acceptable diet for the whole family is much more difficult because you need to take into account the preferences and characteristics of each member. The following factors are taken into account:
- physical activity;
- the presence of health problems, including obesity;
- Age category;
- individual taste requirements.
Men are more likely to be exposed to increased stress and therefore need more calories. With a measured pastime, fatty meat and butter are excluded from the diet. Shrinking households should avoid harmful and high calorie foods.For diseases of the gastrointestinal tract, dietary meals are prepared. Breakfast for everyone should be complete.
You have to get up from the table with a slight feeling of hunger, as satiety does not set in immediately.
The menu is put together 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 product list of the week for the whole family:
- Cereals: oatmeal, buckwheat, rice;
- Pasta;
- Chicken breast;
- a fish;
- Eggs;
- Cheese;
- Vegetables and fruits;
- Muesli;
- Milk 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 exercise are two inseparable parts of health. To get a beautiful and fit body, it is not enough just to follow a diet and track the number of calories burned while exercising.
Muscle build-up and build-up occurs during intense sports, so the intake of protein from the outside is important. In addition to cottage cheese, nuts, meat and eggs must be on the menu. In addition, special protein supplements are taken.
Simple carbohydrates (sugar, candy, honey) should be avoided and replaced with complex ones (whole grain bread, legumes, cereals, fruits and vegetables). They are consumed 2 hours before class and 30 minutes after. You eat whole, mostly protein, in 1. 5 hours.
Athletes also need to consume healthy fats: fish, flax seeds, seafood, nuts, vegetable oils.
They are based on the following performance scheme:
- Breakfast:Oatmeal in milk, several eggs.
- Having lunch:Protein cocktail.
- Dinner:Vinaigrette, fish or meat.
- Afternoon snack:a serving of cottage cheese.
- Dinner:Rice 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 without consuming much time, and they also contain inexpensive and readily available ingredients.
The main thing in cooking is not to overdo it with salt and artificial spices.
Broccoli cream soup
Delicious and nutritious puree soup can serve as a full 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:
- Cook the broccoli in lightly salted water until soft.
- The remaining liquid is drained off, but not completely.
- Beat with a mixer until smooth.
- Add the cream.
- Bring back to the boil.
Decorate the top with crackers or seeds.
sellery soup
The necessary nutritional composition for a hearty and simple dish:
- Celery root - 200-220 g;
- white cabbage - 300 g;
- carrots - 5 pieces;
- onions - 5-6 pcs . ;
- tomatoes - 4-5 pieces;
- Paprika - 1 pod;
- green beans or asparagus - 350-400 g;
- tomato juice - 1, 5 l;
- fresh herbs for decorating.
Preparation:
- Celery and all vegetables are cut into strips. Put in a saucepan and pour the juice.
- You light it up and wait for it to boil. Cook for 10 minutes, stirring occasionally.
- Reduce the heat, add chopped vegetables, cover with a lid and simmer for another 7-8 minutes.
Before use, the soup can be whipped with a mixer, which promotes better absorption of the 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-cook the beans until they are soft.
- Add the diced tomatoes.
- There add chopped greens, lettuce and corn kernels.
- Season to taste with 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 is easy and quick to cook in a slow cooker while it turns out to be tender and filling. The recipe is suitable for both people and vegetarians to lose weight.
Ingredients:
- Pearl barley - 200 g;
- water - 3, 5 cups;
- Mushrooms - 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 off, the pearl barley is placed in the multicooker bowl and fresh water is poured on.
- Finely chop the onion, cut the mushrooms into plates and fry them lightly in vegetable oil.
- Put the deep-fry in the bowl, season with salt and pepper.
- Set the desired mode.
- After the last signal, open and mix.
A piece of butter may be added to each serving when serving.