Proper nutrition is the key to maintaining health, beauty and harmony in the coming years. If most diets force dieters to experience the greatest restriction and discomfort, this will not happen in this case. The most important thing is to correctly make a menu that includes balanced food. At the same time, the lost kilograms will not come back because the body is completely rebuilt to the new diet and diet.
Is it possible to lose weight through proper nutrition?
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 proper nutrition is that there is no strict restriction framework, and the menu can be formed independently from a large number of allowed products.
The PP system for weight loss is ideal in all respects. As a result, fat storage disappears, but energy potential and physical endurance increase. According to the dietitian’s advice, you should always follow a similar diet, which helps keep your body healthy.
Nutrition plan means the correct ratio of nutrients, vitamins and minerals necessary for the body to function fully.In addition, you can add healthy foods to meet the increased demand for any ingredient. Sometimes it will disguise itself as a craving for harmful food.
Alternatives are provided in the table:
| Desired food | What the body lacks | The right product supplier |
| Fatty meal, sweet soda | calcium | Dairy products, nuts and seeds, legumes |
| Pastry, flour baked goods | nitrogen | Beans, nuts, beans |
| Chocolate, cocoa | magnesium | Cabbage, baked potatoes, beans, nuts |
| candy | Slow carbohydrates, chromium | Congee, fruit |
| Pickle | Calcium, sodium chromite | Cheese, cottage cheese, seaweed, seaweed |
To lose weight through PP, you need to consume fewer calories than your body needs. There are 2 options:
- Eat the right diet, meet the daily calorie intake of the body, and increase the amount of exercise;
- Reduce the usual calorie content.
You can't make your diet meager and try to get rid of the nasty kilograms as quickly as possible. The best daily calorie content is 1100-1200 kcal.
The most significant results were observed in overweight people who previously ignored the basis of proper nutrition.According to all the rules on PP, you can lose up to 4-6 kg per month.
Polypropylene base
The principles of good nutrition are not too complicated, but they are perfect. Due to the balance, the fat deposits are gradually burned and the body shape returns to normal.
Regarding the intensity of the process, it is recommended not to neglect exercise and live an active lifestyle.
PP basics to help you create your own weight loss menu:
- They totally reject junk food: semi-finished products, carbonated drinks, candy, sausages, potato chips, fried and high-fat foods, alcohol.
- Limit salt intake.
- The recipe is made from a balanced set of fats, proteins and carbohydrates, and must contain fiber and vitamins.
- They are often eaten, but the servings are small.
- In the morning, drink a glass of cold water on an empty stomach to properly start digestion.You need to drink up to 2 liters of clean, gas-free water per day.In addition, they drink green tea, herbal tea, and mineral water.
- Don't miss the breakfast.
- Calculate the calorie content of dishes every day.
- Chew food slowly without distraction: this can make you feel full faster.
- Dishes can be boiled, roasted, stewed or steamed. Deep frying is unacceptable.
- Emphasize fruits and fresh vegetables.
- Eliminate fast carbohydrates and replace them with slow carbohydrates: cereals, whole wheat bread, unsweetened fruits, berries, honey, etc.
- The total amount of animal protein consumed is calculated at the ratio of 1 gram per 1 kg of body weight.
Carbohydrate food is consumed in the afternoon, protein-consumed in the second half of the day. The number of main meals per day-up to 5 times, 4 hours apart, and at the same time, the last time-at least 3 hours before bedtime. A maximum of 2 snacks (kefir, nuts, vegetables or green apples) are allowed.
shopping list
The table lists the foods that are allowed and forbidden to lose weight:
| allow | prohibit | Limited quantity |
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Menu of the week
This technique does not imply a strict framework. It involves a complete diet based on key principles and elimination of harmful ingredients.
The importance of the product is determined by the food pyramid. It consists of six food blocks: five of them are necessary every day, and the sixth should be minimized.
Everyone chooses dishes according to their personal taste preferences. The slimming menu is based on a person's parameters and physiological characteristics.
To learn how to control your diet without counting calories every day, it is recommended to keep a diary first. It records all the foods eaten during the day, which is helpful for analysis. First, stick to the daily sample menu.
The basic menu for the week is suggested in the table:
| Day of the week | breakfast | dinner | dinner | Snacks (lunch, afternoon snack) |
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| on Monday | Oatmeal on the water |
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| Tuesday |
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| Wednesday |
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| Thursday | Cheese with fruit or low-fat sour cream |
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| Friday | Fruit mixed natural yogurt |
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| Saturday | Millet porridge in water |
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| Sunday | Thin rice porridge |
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Recommended drinks:
- Still mineral water;
- fresh juice;
- Lemon tea
- Unsweetened coffee;
- Herbal infusion.
When formulating a one-month diet, they adhere to basic principles. The recipe is the same, based on approved foods.
In order to get tangible results, you need to be patient and don't deviate from the expected goals.
For men
Men differ from women in metabolism, energy expenditure, and greater muscle mass.Therefore, the rules of PP will be slightly different.
Points to consider when formulating a menu:
- They include 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 mature substitutes for meat.
- The menu introduces products that promote the production of testosterone: meat, honey, eggs, pollen, a little alcohol (in the absence of medical contraindications).
- Observe the daily calorie intake-2300-3200 kcal, depending on the lifestyle: sedentary or active, and high-intensity training.
In addition, strong gender representatives need to:
- Zinc:Apples, dates, figs, raspberries, liver, lemons;
- selenium:Pumpkin seeds, walnuts;
- phosphorus:Egg yolk, fish, bran.
Men cannot do without vitamin E.
Approximate daily diet:
- breakfast:Oatmeal, boiled meat, mint tea and lemon tea.
- Lunch:Whole wheat bread toast, curd cheese, fruit juice.
- dinner:Vegetable soup without potatoes, boiled sea fish, spring salad, durum wheat pasta.
- Afternoon snack:Plain yogurt, fruit.
- dinner:Cheese with fresh herbs and cucumber.
It is recommended to give up soybeans, beer and instant coffee-these are products that promote the production of female hormones.
For girls and women
In women, the daily calorie content varies between 1700 and 2200 kcal. Extreme numbers can only be accepted by athletes.Nevertheless, the diet can be equally varied and delicious.
Elements needed for a female body at any age:
- calcium(A lot of excretion during pregnancy and 40 years later): cheese, cheese, milk, tofu, almonds, lettuce.
- iron(Lost during menstruation, estrogen will interfere with its absorption): liver, dried apricots, plums, dried pears and apples, cocoa, rosehip infusion, pumpkin seeds.
- Vitamin C(Necessary for the normalization of the nervous and immune system and the production of collagen): Citrus fruits, strawberries, kiwi, sea buckthorn, sweet peppers, rose hips.
- Folic acid(Special needs arise during pregnancy because the substance excludes the development of fetal diseases): spinach, parsley, lettuce, all types of cabbage, beets, watermelon, avocado, peaches, lentils and green beans, tomatoes, nuts.
Under 25
Encourage girls to focus on soy products, wheat germ and cranberry juice: theyPrevent genitourinary system diseases.
Indicative menu for young women of the day:
- breakfast:Omelet, fresh tomatoes, freshly squeezed juice or natural coffee.
- Lunch:Almonds and plums.
- dinner:Broccoli soup, vegetable and bean salad, roast turkey, green tea.
- snack:Green apple.
- dinner:Boiled shrimp, avocado, vanilla tofu.
After the age of 30, women must pay more attention to nutrition to maintain youth and beauty, although age may change. It is at this age that many people begin to gain weight or feel tired. Both of these conditions are caused by the lack of vitamins and nutrients in the body.
30 years later
30-35 years old, it is recommended to eat in portions, little by little, but not to make you feel hungry. . . The diet is based on protein foods, vegetables and fruits. It is necessary to maintain the normal function of muscle mass, cardiovascular, endocrine, digestive and other systems.
The basic products on PP have added more:
- seafood;
- Oily fish (source of omega-3 acid);
- Greening;
- Cabbage (helps edema);
- quail eggs;
- Orange and red vegetables;
- Mango, kiwi, avocado.
40 years later
After 40 years, as immunity weakens, the risk of many chronic diseases increases. At this age, they adhere to a balanced diet and do not have a strict diet to lose weight.It is recommended to limit the intake of black tea and coffee (2-3 cups per day). It is recommended to eat more bananas: they are good for the work of the heart. Plums, sauerkraut and seaweed will help remove pathogenic bacteria from the intestines.
During pregnancy and breastfeeding
There is not much difference between the menus for bringing a child and after giving birth. The most important thing is to take in more calcium and exclude foods containing various artificial additives and dyes-otherwise, both mothers and babies may have allergic reactions.
Nutritional basis:
- balance;
- Low carbohydrate content;
- No alcohol at all.
In order to lose weight, breastfeeding mothers are prohibited from drinking herbal laxatives and drugs, as well as dieting.
List of foods allowed and prohibited during breastfeeding:
| forbidden | allow |
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For children and teenagers
When formulating a healthy diet for children, many nuances are considered. First of all, this is age, because the body is constantly growing and energy requirements are also changing.
The best daily calorie intake for all ages:
- Under 3 years old-1500-1600 kcal;
- 3-5 years old-1900 kcal;
- Under 8 years old-2400-2500 kcal;
- 8-16 years old-2600-3000 kcal.
The child’s body constantly needs:
- Carbohydrates-a source of energy;
- Protein-need to strengthen muscles;
- Calcium-good for bones;
- A mature vitamin, trace element and macro element complex-stimulates brain activity.
Since children have a faster metabolism than adults, sweets are not dangerous. On the other hand, cholesterol is related to cell formation. This does not mean that children can eat everything in unlimited amounts.
If you are overweight, it pays to adjust your diet according to the PP plan:
- Create a specific diet plan, preferably by the hour.
- Don't force your child to eat.
- They use healthy snacks to divide their meals: apples, biscuits, yogurt, fruit, honey, berries.
- Protein food is served for lunch. It can be boiled chicken, steamed meatloaf, cheese, peas or oatmeal.
- Make sure to include all dairy products in your diet.
- Sweets are strictly measured and distributed after the main meal.
- Does not include potato chips, fast food and other harmful products.
- They teach to drink water.
Sample menu of the day:
- breakfast:Pancakes with apple puree and candied fruit.
- snack:Bananas, small cookies.
- dinner:Chicken soup with vegetables, meatballs, tomato and cucumber salad, and fresh fruits.
- 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 must take into account the preferences and characteristics of each family member. The following factors are considered:
- physical activity;
- There are any health problems, including obesity;
- Age category
- Personal taste wishes.
Men are more likely to bear more stress, so they need more calories. By measuring pastime, fatty meat and butter are excluded from the diet. Families who lose weight should avoid harmful and high-calorie foods.In the case of gastrointestinal disease, prepare meals. Everyone’s breakfast should be complete.
You need to get up with a slight sense of hunger from the table, because saturation will not come immediately.
The menu is replenished 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 for the whole family for a week:
- Cereals: oats, buckwheat, rice;
- Spaghetti;
- chicken breast;
- a fish;
- Egg;
- cheese;
- vegetables and fruits;
- oatmeal;
- Dairy products and yogurt products;
- Green vegetables.
It is more reasonable to describe in detail the products you need for a week and make a list so as not to buy any extra items in the store.
For athletes
Healthy eating and exercise are two inseparable parts of health. In order to obtain a beautiful and healthy body, it is not enough to just follow a diet and track the number of calories burned during training.
In intense exercise, muscle production and accumulation will occur, therefore, the supply of external protein is very important. In addition to cottage cheese, the menu must also include nuts, meat and eggs. In addition, special protein supplements will be taken.
Avoid using simple carbohydrates (sugar, candy, honey) and use complex carbohydrates (whole wheat bread, beans, grains, fruits and vegetables) instead. Take it 2 hours before class and 30 minutes after class. They eat full within 1. 5 hours, mainly protein.
Athletes also need to consume healthy fats: fish, flaxseed, seafood, nuts, vegetable oils.
They are guided by the following power schemes:
- breakfast:Milk oatmeal, a few eggs.
- Lunch:Protein cocktail.
- dinner:Balsamic vinegar, fish or meat.
- Afternoon snack:A portion of cheese.
- dinner:Rice meat porridge, white cheese.
- late:A glass of milk or kefir.
recipe
The dishes used in PP are usually simple and easy to make at home without spending a lot of time, and they also include cheap and easily available ingredients.
The main thing in the cooking process is not to overuse salt and artificial spices.
Broccoli Cream Soup
The delicious and nutritious soup can be used as a complete lunch.
When cooking, you need:
- Broccoli cabbage-500 grams;
- Onion-1 head;
- Cream (10% fat)-120 ml;
- Soda water, salt-a little;
- Biscuits come to taste.
Prepare:
- Boil the broccoli in lightly salted water until tender.
- The remaining liquid is drained, but not completely.
- Using a blender, blend until smooth.
- Add the cream.
- Boil again.
Decorate the top with cookies or seeds.
Celery Soup
Food ingredients needed for a hearty and simple dish:
- Celery root-200-220 grams;
- Chinese cabbage-300 grams;
- Carrots-5 pieces;
- Onions-5-6 pieces;
- Tomatoes-4-5 pcs;
- Bell pepper-1 pod;
- Green beans or asparagus-350-400 grams;
- Tomato juice-1. 5 liters;
- Fresh herbs for garnish.
Prepare:
- Celery and all vegetables are cut into strips. Pour into the saucepan and pour the juice.
- They put it on the fire and waited for it to boil. Cook for 10 minutes, stirring occasionally.
- Reduce heat, add chopped vegetables, cover, and simmer for another 7-8 minutes.
Before use, the soup can be whipped with a blender to promote better absorption of nutrients.
vegetable salad
For weight loss salad, you will need:
- Red beans and white beans-200 grams;
- Tomatoes-1-2 pcs;
- Lettuce-50 grams;
- Corn-150 grams;
- Parsley and dill-1 bunch;
- Wine vinegar or lemon juice-1 tablespoon. Lake
Prepare:
- Boil the beans first.
- Add the chopped tomatoes.
- Add chopped vegetables, lettuce and corn kernels there.
- Season with vinegar or lemon juice.
- Taste and pepper.
Canned vegetables are not recommended-fresh or frozen are best.
Mushroom Barley Porridge
Barley with mushrooms can be cooked quickly and easily in a slow cooker, but the result is tender and satisfying. This recipe is suitable for dieters and vegetarians.
raw material:
- Pearl barley-200 grams;
- Water-3. 5 cups;
- Shiitake mushrooms-0. 5 kg;
- Onion-1 piece;
- Vegetable oil-20-30 ml;
- Salt and pepper.
Prepare:
- Wash the shells, pour in water and soak for 5-6 hours or overnight.
- In the morning, drain the liquid, put the barley into the multi-function pot, and pour water.
- Chop the onions, cut the mushrooms into plates, and fry them lightly in vegetable oil.
- Add fries, salt and pepper to the bowl.
- Set the desired mode.
- After the final signal, turn on and mix.
When serving, you can add a piece of butter per serving.