Proper nutrition is the key to good health, beauty and harmony in the years to come. If most diets cause an overweight person to experience maximum limitations and discomfort, this is not the case. The key is to properly compile a menu with a balanced set of dishes. At the same time, the lost pounds do not return, because the body is completely rebuilt into a new diet and diet.
Is It Possible To Lose Weight With Proper Nutrition?
To lose weight, it is not possible to choose one 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 are no strict restrictions and it is possible to 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.
The diet plan provides the right ratio of nutrients, vitamins and minerals, which is necessary for the full functioning of the body.In addition, you can include healthy foods that meet the increased need for any ingredients. Sometimes it disguises itself as a tendency to harmful food.
An alternative replacement is shown in the table:
| Desired food | What is missing in the body | The right product supplier |
| Greasy meals, sweet soda | Calcium | Dairy products, nuts and seeds, legumes |
| Confectionery, flour products | Nitrogen | Beans, nuts, beans |
| Chocolate, cocoa | Magnesium | Cabbage, fried 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 your physical expenses require. There are 2 options:
- eat properly, respect the body's daily caloric intake, and increase physical activity;
- reduce your normal caloric intake.
You can't make your diet insignificant by trying to get rid of the hated pounds as soon as possible. The optimal daily caloric content is 1100-1200 kcal.
The most notable results were seen in overweight people who had previously neglected the basics of proper nutrition.By following all the rules of 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, 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 neglect sports and lead an active lifestyle.
PP basics to help you create your own weight loss menu:
- They completely give up unwanted 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, necessarily including fiber and vitamins.
- They are eaten often, but in small portions.
- In the morning on an empty stomach, drink a glass of cool water to start digestion properly.Drink up to 2 liters of clean, gas-free water a day.In addition, they drink green tea, herbal teas, mineral water.
- Don't miss breakfast.
- The caloric content of the dish is calculated daily.
- Chew food slowly, without distraction: it allows you to feel full faster.
- The dishes are cooked, fried, stewed or steamed. Baking is unacceptable.
- Emphasize fruits and fresh vegetables.
- Eliminate fast carbohydrates and replace with slow ones: cereals, wholemeal bread, unsweetened fruits, berries, honey, etc.
- The total amount of animal protein consumed is calculated as a ratio of 1 g per 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, with an interval of 4 hours, at the same time, the last - at least 3 hours before bedtime. No more than 2 snacks (kefir, nuts, vegetables or green apples) are allowed.
List of foodstuffs
The list of permitted and prohibited foods for weight loss is shown in the table:
| Allowed | Forbidden | Allowed in limited quantities |
|---|---|---|
|
|
|
Menu for the week
This method does not mean a strict framework. This includes wholesome 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 them are needed for daily consumption, the sixth must be reduced.
Everyone chooses dishes based on personal taste preferences. Slimming menus are based on human parameters and physiological characteristics.
To learn how to control your diet in addition to your daily calorie count, it is a good idea to keep a diary first. It records all food eaten during the day, which helps in analysis. First, follow the sample menu for each day.
The weekly basic menu is suggested in the table:
| Day of the week | For breakfast | Dinner | Dinner | Snacks (lunch, afternoon snacks) |
|---|---|---|---|---|
| Monday | Oatmeal on water |
|
|
|
| Tuesday |
|
|
|
|
| Wednesday |
|
|
|
|
| Thursday | Cottage cheese with fruit or sour cream with low fat content |
|
|
|
| On Friday | Fruit mixture with natural yogurt |
|
|
|
| On Saturday | Millet porridge on the water |
|
|
|
| Sunday | Lean rice porridge |
|
|
|
Recommended drinks:
- Still mineral water;
- freshly squeezed fruit juices;
- green tea with lemon;
- unsweetened coffee;
- herbal infusions.
They follow basic principles when compiling a monthly diet. The recipes are the same based on approved foods.
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 consumption and greater muscle mass.Consequently, the provisions of the PP will be slightly different.
Points to consider when compiling the menu:
- They contain more protein needed to maintain muscle tone. For vegetarians, legumes (except beans and lentils), potatoes, dairy products, mushrooms and nuts will serve as a viable alternative to meat.
- The menu includes products that promote testosterone production: meat, honey, eggs, pollen, some alcohol (unless there are medical contraindications).
- The daily amount of calories is observed - 2300-3200 kcal, which depends on the lifestyle: sedentary or active, with intense training.
The stronger sex also needs:
- 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:
- For breakfast:cereal porridge, boiled meat, tea with mint and lemon.
- For lunch:wholemeal bread toast, cottage cheese, juice.
- Dinner:vegetable soup without potatoes, boiled sea fish, spring salad, durum wheat pasta.
- Afternoon snacks:simple 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 hormones.
For girls and women
For women, the daily caloric content ranges from 1700-2200 kcal, the final figure is acceptable only for athletes.Nevertheless, the diet can be prepared just as varied and delicious.
Elements needed for a woman's body at any age:
- Calcium(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, prunes, dried pears and apples, cocoa, wild rose infusion, pumpkin seeds.
- Vitamin C(necessary for normalization of the nervous and immune systems, collagen production): citrus fruits, strawberries, kiwis, sea buckthorn, peppers, rose hips.
- Folic acid(special need arises during pregnancy, as 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
Girls are encouraged to focus on soy products, wheat germ and cranberry juice: theyprevent diseases of the genitourinary system.
Indicative daily menu for young women:
- For breakfast:omelette, fresh tomatoes, freshly squeezed fruit juice or natural coffee.
- For lunch:almonds and plums.
- Dinner:broccoli puree soup, salad with vegetables and beans, roast turkey, green tea.
- Snacks:green apple.
- Dinner:boiled shrimp, avocado, tofu with greens.
After 30 years, women should be especially careful about nutrition in order to maintain their youth and beauty for a long time, despite the changes in age. 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 years is recommended to eat partially and gradually, but do not allow 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 are added to the basic PP products:
- seafood;
- fatty 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 many chronic diseases increases as immunity weakens. At this age, they follow a balanced diet without strict diets for weight loss.It is recommended to limit the intake of black tea and coffee (2-3 cups a day). It is recommended to eat more bananas: they have a positive effect on the heart. Prunes, sauerkraut and seaweed will help cleanse the intestines of pathogenic bacteria.
During pregnancy and lactation
The menus for carrying a child and after childbirth are not very different. The main thing is to consume more calcium and exclude foods that contain various artificial additives and colors - otherwise an allergic reaction is possible for both mother and baby.
Nutrition basics:
- balance;
- low carbohydrate content;
- complete lack of alcoholic beverages.
In order to lose weight, nursing mothers are forbidden to drink herbal laxatives and medicines, as well as to follow a diet.
List of permitted and prohibited foods during lactation:
| Forbidden | Allowed |
|---|---|
|
|
For children and adolescents
There are several nuances to consider when creating 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 in old age:
- up to 3 years of age - 1500-1600 kcal;
- 3-5 years - 1900 kcal;
- up to 8 years of age - 2400-2500 kcal;
- 8-16 years old-2600-3000 kcal.
The child's body constantly needs:
- carbohydrates - a source of energy;
- protein - needed to strengthen muscles;
- calcium - good for bones;
- full-fledged complex of vitamins, micro- and macroelements - for stimulation of brain activity.
Because a child's metabolism is faster than an adult's, sweets are not dangerous. Cholesterol, on the other hand, 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 special eating regime, preferably in hours.
- Do not force the child to eat.
- They use partial meals with healthy snacks: apples, crackers, yogurt, fruit, honey, berries.
- A protein meal is served for lunch. It can be boiled chicken, steamed meatballs, 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.
- Excludes chips, fast food and other harmful products.
- They teach to drink water.
Sample menu for the day:
- For breakfast:pancakes with apple puree, compote.
- Snacks:banana, baby cookies.
- Dinner:chicken soup with vegetables, meatballs, tomato and cucumber salad, fresh fruit.
- Afternoon snacks:sandwich with cheese.
- Dinner:rice porridge, milk or kefir.
For the family
Choosing a diet that is acceptable to the whole family is much more difficult because you will have to take into account the wishes 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 be under increased stress, so they need more calories. With measured entertainment, fatty meat and butter are excluded from the diet. Households that lose weight should avoid harmful and high-calorie foods.In the case of gastrointestinal pathologies, dietary meals are prepared. Breakfast should all be complete.
You have to get up from the table with a slight feeling of hunger, because satiety does not come immediately.
The menu is created for a week, but it is not worth preparing it in advance: fresh food is healthier. This applies in particular to salads, snacks and confectionery.
Full list of products of the week for the whole family:
- cereals: oatmeal, buckwheat, rice;
- pasta;
- chicken breast;
- fish;
- olas;
- cheese;
- vegetables and fruits;
- musli;
- dairy and sour milk products;
- greens.
It is more rational to describe in detail the products needed for the week and compile a list so that you do not buy anything superfluous in the store.
For athletes
Healthy eating and sports are two integral parts of health. To get a beautiful and fit body, it is not enough to follow a diet and keep track of the number of calories burned in a workout.
During intense sports, muscle formation and accumulation takes place, so the supply of protein from the outside is important. In addition to cottage cheese, 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 breads, legumes, cereals, fruits and vegetables). They are consumed 2 hours before the lessons and 30 minutes after. They fully eat in 1, 5 hours, mostly protein.
Athletes also need to eat healthy fats: fish, linseed, seafood, nuts, vegetable oils.
They follow the following power scheme:
- For breakfast:oatmeal in milk, several eggs.
- For lunch:protein shake.
- Dinner:vinaigrette, fish or meat.
- Afternoon snacks:part of cottage cheese.
- Dinner:rice porridge, cottage cheese.
- Late snack:glass of milk or kefir.
Recipes
Dishes used in PP are usually simple and easy to make at home without taking up much time, and they also have cheap and easily accessible ingredients.
The main thing in the cooking process 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:
- Boil the broccoli in a little salted water until soft.
- The remaining liquid is emptied, but not completely.
- Using a blender, whisk until smooth.
- Add the cream.
- Boil again.
The top is decorated with crackers or seeds.
Celery soup
Necessary food composition for a rich and simple meal:
- celery root - 200-220 g;
- white cabbage - 300 g;
- carrots - 5 pcs. ;
- onions - 5-6 pcs. ;
- tomatoes - 4-5 pcs. ;
- paprika - 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.
- They put it on the fire and wait until it boils. Cook for 10 minutes, stirring occasionally.
- Reduce heat, add chopped greens, cover 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 a diet salad you will need:
- red and white beans - 200 g;
- tomatoes - 1-2 pcs. ;
- lettuce - 50 g;
- corn - 150 g;
- parsley and dill - 1 bunch;
- wine vinegar or lemon juice - 1 tbsp. l.
Preparation:
- Pre-boil the beans until soft.
- Add the diced tomatoes.
- Add chopped greens, lettuce and corn kernels.
- Season with vinegar or lemon juice.
- Taste and pepper.
It is not recommended to use canned vegetables - preferably fresh or frozen.
Barley porridge with mushrooms
Barley with mushrooms can be easily and quickly cooked on a slow cooker until it is tender and satisfactory. The recipe is suitable for slimming people and vegetarians.
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, drain the liquid, place the pearl barley in a multivariate container and pour fresh water.
- Finely trim the onion, trim the mushrooms into plates and lightly fry in vegetable oil.
- Add baking, salt and pepper to the bowl.
- Set the desired mode.
- At the end signal, open and stir.
When serving, it is allowed to add a piece of butter to each portion.