Proper nutrition is the key to good health, beauty and harmony for years to come. When most diets lose a person who is losing weight, forcing them to experience maximum restrictions and inconveniences, in which case this does not happen. The main thing is to compose a menu with a balanced set of dishes correctly. At the same time, the lost pounds are not regained because the body is completely rebuilt and diet rebuilt.
Is it possible to lose weight on the right diet?
It is impossible to choose a 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 strictly restrictive frameworks and it is possible to independently compose a menu from a large list of allowed products.
The PP system for weight loss is ideal in all respects. As a result, fat stores go away, but energy potential and physical endurance increase. According to the recommendations of nutritionists, you should constantly follow a similar diet which will help maintain the health of the body.
The nutritional plan implies 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 enhanced need for all components. Sometimes it disguises itself as a craving for harmful foods.
An alternative replacement is presented in the table:
| Desirable food | What is missing in the body | The right product supplier |
| Fatty foods, sweet soda | Calcium | Dairy products, nuts and seeds, legumes |
| Pastry, flour bakeries | Nitrogen | Beans, nuts, beans |
| Chocolate, Cocoa | Magnesium | Cabbages, baked potatoes, legumes, nuts |
| Sweets | Slow Carbohydrates, Chromium | Oats, Fruit |
| Pickles | Calcium, sodium chromite | Cheese, cheese, sea, sea |
To lose weight on PP, you need to consume fewer calories than require physical expenditure. There are 2 options:
- eating right, in line with daily calorie intake for the body, and increasing physical activity;
- reduces the normal calorie content.
You can not make the diet lean, try to get rid of the hated kilos as soon as possible. The optimal daily calorie content is 1100-1200 kcal.
The remarkable results were observed in obese people who had previously neglected the basics of proper nutrition.Regarding all the rules on PP you can lose up to 4-6 kg per month.
PP Basics
The principles of good nutrition are not too complicated, but they work perfectly. Due to the balance, fat deposits are slowly burned, and the physical form 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 refuse complete junk food: semi-finished products, soft drinks, sweets, sausages, chips, fried and fatty foods, alcohol.
- Limited salt intake.
- The recipes are made with a balanced set of fats, proteins and carbohydrates, with the obligatory inclusion of fiber and vitamins.
- They are often eaten, but in small portions.
- In the morning, on an empty stomach, drink a glass of cool water to start digestion properly.You need to drink up to 2 liters of clean water a day without gas.In addition, they drink green tea, herbal teas, mineral water.
- Do not miss the Coffee.
- The caloric content of the dishes is calculated daily.
- Chew food slowly, without distraction: this allows you to feel full faster.
- The dishes are cooked, baked, steamed or steamed. Frying is unacceptable.
- Emphasize fruits and fresh vegetables.
- Quickly eliminate carbohydrates and replace them with slow: cereals, wholemeal bread, unsweetened fruits, berries, honey, etc.
- The total amount of animal protein consumed is calculated as a ratio of 1 gram per 1 kg body weight.
Carbohydrate foods are consumed in the afternoon, protein - in the second half of the day. The number of main meals per day - up to 5 times, with intervals 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 forbidden foods for weight loss is presented in the table:
| Allows | Prohibition | Allowed in limited quantity |
|---|---|---|
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Menu for the week
This technique does not imply a strict framework. It includes complete meals based on key 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 which are required for daily consumption, the sixth of which is to be minimized.
Everyone chooses dishes based on personal taste preferences. Slimming menus are based on the parameters and physiological characteristics of a person.
To learn how to control your own diet without daily calorie counting, it is advisable to keep a diary at the beginning. It records all the foods eaten during the day, which helps the analysis. To get started, 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, Lunch) |
|---|---|---|---|---|
| Monday | Oatmeal on water |
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| Tuesday |
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| Wednesday |
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| Thursday | Her cheese with fruit or low-fat sour cream |
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| Friday | Fruit mixture with natural yoghurt |
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| Saturday | Millet peel on 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;
- Herbal infusions.
When you set up a diet for a month, they adhere to the basic principles. The recipes are the same, based on well-liked foods.
To get a concrete result, you need to be patient and not deviate from the planned goal.
For men
Men differ from women in metabolism, energy expenditure and greater muscle mass.Therefore, the rules of PP are slightly different.
Points to consider when setting up a menu:
- They contain more protein, which is necessary to maintain muscle tone. For vegetarians, legumes (except beans and lentils), potatoes, dairy products, mushrooms and nuts will serve as a wholesome 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).
- The daily intake of calories is maintained - 2300-3200 kcal, which depends on the lifestyle: sedentary or active, with intensive training.
Representatives of the stronger sex also need:
- Zinc:Apples, dates, figs, raspberries, livers, lemons;
- Selenium:Pumpkin seeds, nuts;
- Phosphorus:Eggs, fish, flour.
Men can not do without vitamin E.
Approximate daily diet:
- Breakfast:Cereal skin, cooked meat, tea with mint and lemon.
- Lunch:Wholemeal toast, cheese, juice.
- Dinner:Vegetable soup without potatoes, boiled sea fish, spring salad, pasta made from durum wheat.
- Lunch snack:Simple yogurt, fruit.
- Dinner:Her 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
In women, the daily calorie content varies between 1700-2200 kcal, the extreme figure is acceptable only for athletes.Despite this, the diet can be just as varied and delicious.
Elements that the female body needs at any age:
- Calcium(intensively excluded during pregnancy and after 40 years): cheese, cheese, 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 the normalization of the nervous system and the immune system, the production of collagen): Citrus fruits, strawberries, kiwi, sea buckthorn, bell peppers, rose hips.
- Folic acid(a special need arises during pregnancy because the substance precludes 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, white germ and cranberry juice: theyPrevent diseases of the genitourinary system.
Indicative menu for the day 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.
- Snack:green apple.
- Dinner:cooked shrimp, avocado, tofu with herbs.
After 30 years, women should be especially careful about maintaining nutrition for 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 exhaustion. Both cases are caused by a lack of vitamins and nutrients in the body.
No. 30 years
At 30-35 years of age, it is recommended to eat a fraction and slowly, 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, normal functioning of the cardiovascular system, endocrine, digestive and other systems.
More are added to the basic products on PP:
- Seafood;
- Oily fish (a source of omega-3 acids);
- green;
- Cabbage (helps with edema);
- Quail Eeër;
- orange and red vegetables;
- Mango, Kiwi, Avocado.
No. 40 years
After 40 years, the risk of developing many chronic diseases increases as immunity weakens. At this age, they adhere to a balanced diet without rigid diets for weight loss.It is recommended to limit the 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. Prunes, sauerkraut and seaweed help cleanse the gut of pathogenic bacteria.
During pregnancy and breastfeeding
The menus for carrying a baby and after giving birth are not very 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 in both mother and baby.
Nutrition Basics:
- Balance;
- low amount of carbohydrates;
- complete absence of alcoholic beverages.
To lose weight, nursing mothers are prohibited from drinking herbal laxatives and medications, as well as going on a diet.
List of allowed and forbidden foods during lactation:
| Prohibition | Allows |
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For children and adolescents
When designing a healthy diet for children, a number of nuances are taken into consideration. First is this age, because the body is constantly growing, and the energy demand is changing.
Optimal daily calorie 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 al-2600-3000 kcal.
The body of the child constantly needs:
- Carbohydrates - a source of energy;
- Protein - used to strengthen muscles;
- Calcium - good for bones;
- a full-fledged complex of vitamins, micro- and macronutrients- 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 from this that children can eat everything in unlimited quantities.
If you are overweight, it is worthwhile to review your diet according to the PP program:
- Establish a specific diet, preferably by the hour.
- Do not force the child to eat.
- They crave fractional foods with healthy snacks: apples, crackers, yogurt, fruits, honey, berries.
- Protein meals are served for lunch. It can be boiled chicken, steamed chops, cottage cheese, peas or oatmeal.
- Make sure that all dairy products are included in the diet.
- Sweets are dosed and served strictly after the main meal.
- Exclude chips, fast food and other harmful products.
- They learn to drink water.
Sample menu for the day:
- Breakfast:Pancakes with apple puree, compote.
- Snack:Bananas, baby cookies.
- Dinner:Chicken soup with vegetables, meatballs, tomato and cucumber salad, fresh fruit.
- Lunch snack:Sandwich with cheese.
- Dinner:Rice oats, milk or kefir.
For the family
Choosing the acceptable diet for the whole family is much more difficult because you have to consider the preferences and characteristics of all its members. The following factors are taken into consideration:
- physical activity;
- the presence of any health problems, including obesity;
- Age group;
- individual taste desired.
Men are more likely to be exposed to more stress, so they need more calories. With a measured leisure time, fatty meats and butter are excluded from the diet. Losing weight to households should avoid harmful and high calorie foods.In case of pathologies of the gastrointestinal tract, dietary meals are prepared. Breakfast for everyone should be complete.
From the tables you have to get up with a slight feeling of hunger, because saturation does not come immediately.
The menu consists of one week, but it is not worth preparing in advance: fresh foods are healthier. This is especially true for salads, snacks and pastries.
A complete list of products for the week for the whole family:
- Muesli: oatmeal, buckwheat, rice;
- Nuddelen;
- Chicken breast;
- a fish;
- Eeër;
- Cheese;
- Vegetables and fruits;
- Muesli;
- Dairy and dairy products;
- green.
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 sports are two harmless components of health. To get a beautiful and fit body, it is not enough to follow a diet and track the number of calories burned in the workout.
During intense exercise, muscle building and building up, therefore, the supply of protein from outside is important. In addition to cottage cheese, the menu must 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 (wholemeal bread, legumes, cereals, fruits and vegetables). They are consumed 2 hours before class and 30 minutes afterwards. They eat full in 1, 5 hours, mainly protein.
Athletes also need to consume healthy fats: fish, flaxseed, seafood, nuts, vegetables.
They are guided by the following flow chart:
- Breakfast:Oatmeal in milk, a few eggs.
- Lunch:Protein Cocktail.
- Dinner:Vinaigrette, fish or meat.
- Lunch snack:a portion of rural cottage cheese.
- Dinner:Rice Meat Grain, Rural Cottage Cheese.
- Late snack:a glass of milk or kefir.
Recipes
Plates used in PP are usually simple and easy to prepare at home, without taking much time, and they also contain cheap and readily available ingredients.
The main thing in the cooking process is not to overdo it with salt and artificial spices.
Broccoli Crème Suppe
Delicious and nutritious puree soup can serve as a complete lunch.
To cook you will need:
- Broccoli Cabbage - 500 g;
- Onion - 1 cap;
- Cream (10% Fat) - 120 ml;
- Soda, salt - a pinch;
- Crackers to taste.
Preparation:
- Cook broccoli in lightly salted water until soft.
- The remaining liquid is drained, but not completely.
- Using a blender, beat until smooth.
- Add cream.
- Bring to a boil again.
Decorate the top with crackers or seeds.
Celery soup
The necessary food composition for a hearty and simple dish:
- Celery root - 200-220 g;
- white cabbage - 300 g;
- Carrots - 5 pieces. ;
- Onions - 5–6 pieces. ;
- Tomatoes - 4-5 pieces. ;
- Peppers - 1 piece;
- green beans or asparagus - 350-400 g;
- Tomato juice - 1, 5 l;
- fresh herbs for decoration.
Preparation:
- Celery and all vegetables are chopped into strips. Put in a saucepan and add the juice.
- They set it on fire and waited until it was cooked. 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 stirred with a mixer, 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. ;
- Lettuce Leaf - 50 g;
- But - 150 g;
- Parsley and Dill - 1 Bunch;
- Wine vinegar or lemon juice - 1 tbsp. l.
Preparation:
- Cook the beans until soft.
- Add the sliced tomatoes.
- Add chopped greens, lettuce and corn kernels.
- Season with vinegar or lemon juice.
- Taste and Pepper.
It is not recommended to take canned food - preferably fresh or frozen.
Barley peel with mushrooms
Barley with mushrooms can be cooked easily and quickly in a slow cooker, while making it look soft and satisfying. The recipe is suitable for slim people and vegetarians.
Ingredients:
- Pearl barley - 200 g;
- Water - 3, 5 cups;
- Mushrooms - 0, 5 kg;
- Onion - 1 piece. ;
- Vegetable oil - 20-30 ml;
- Salt Pepper.
Preparation:
- The burrs are washed, poured with water and dried for 5-6 hours or overnight.
- In the morning, the liquid is drained, the pearl barley is placed in the multicooker bowl and fresh water is poured.
- Finely chop onions, slice mushrooms and plates and lightly fry in vegetables.
- Add the frying pan to the bowl, add salt and pepper.
- Set the desired mode.
- After closing signal, open and mix.
When serving, it is allowed to add a piece of butter to each serving.