Good nutrition is the key to good health, beauty and harmony for years to come. While most diets force a person losing weight to experience maximum restriction and discomfort, then this does not happen. The main thing is to correctly compose a menu with a balanced food package. At the same time, the lost kilograms do not return, because the body is completely rebuilt for a new diet and a new diet.
Is it possible to lose weight with a good diet?
It is impossible to choose a weight loss diet that would work equally well for everyone. This is due to the individual characteristics of each organism. The advantage of good nutrition is that there are no strict limiting frameworks, and it is possible to independently compose a menu from a long 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 to maintain the health of the body.
The nutritional plan involves the right ratio of nutrients, vitamins and minerals necessary for the proper functioning of the body.In addition, you can include healthy foods that meet the increased needs of all components. Sometimes he disguises himself as craving for harmful foods.
An alternative replacement is shown in the table:
| Desired food | What is missing in the body | The right product supplier |
| Fat meal, sweet soda | Calcium | Dairy products, nuts and seeds, legumes |
| Pastry, flour-based bakery products | Nitrogen | Beans, nuts, beans |
| Chocolate, cocoa | Magnesium | Cabbage, baked potatoes, legumes, nuts |
| Candies | Slow carbohydrates, chromium | porridge, fruit |
| Pickles | Calcium, sodium chromite | Cheese, cottage cheese, seaweed, seaweed |
To lose weight on the PP, you need to consume fewer calories than physical expenditure requires. There are 2 possibilities:
- eat correctly, respecting the daily calorie intake for the body, and increase physical activity;
- reduce the usual calorie content.
You cannot make the diet lean by trying to get rid of the hated kilograms as quickly as possible. The optimum daily calorie content is 1100-1200 kcal.
The most notable results were seen in overweight people, who previously neglected the basics of good nutrition.Subject to all PP rules, you can lose up to 4-6 kg per month.
Basic Principles of PP
The principles of good nutrition aren't too complicated, but they work flawlessly. Due to the balance, the fatty deposits are gradually 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.
The basics of PP to help you create your own weight loss menu:
- They totally refuse junk food: semi-finished products, soft drinks, candies, sausages, fries, fried and fatty foods, alcohol.
- Limit salt intake.
- The recipes are made with a balanced set of fats, proteins and carbohydrates, with the mandatory inclusion of 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.You should drink up to 2 liters of clean water per day without gas.In addition, they drink green tea, herbal teas, mineral water.
- Don't miss the breakfast.
- The calorie content of dishes is calculated daily.
- Chew slowly, without distraction: it allows you to feel full more quickly.
- The dishes are boiled, baked, stewed or steamed. Frying is unacceptable.
- Emphasize fresh fruits and vegetables.
- Eliminate fast carbohydrates and replace them with slow carbohydrates: 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 of body weight.
Carbohydrates are consumed in the afternoon, protein in the second half of the day. The number of main meals per day - up to 5 times, at 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 foods allowed and prohibited for weight loss is presented in the table:
| Authorized | Prohibited | Authorized in limited quantity |
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Menu of the week
This technique does not imply a strict framework. These are complete meals based on key principles and the elimination of harmful ingredients.
The importance of the 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.
Each individual chooses dishes based on their 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 counting daily calories, it is recommended that you keep a journal first. It records all the food consumed during the day, which facilitates analysis. To get started, follow a sample menu for each day.
The basic menu of the week is proposed in the table:
| Day of the week | Breakfast | Having dinner | Having dinner | Snacks (lunch, afternoon snack) |
|---|---|---|---|---|
| On Monday | Oatmeal on water |
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| Tuesday |
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| Wednesday |
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| Thursday | Cottage cheese with fruit or low-fat sour cream |
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| Friday | Fruit mix with plain yogurt |
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| Saturday | Millet porridge on water |
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| Sunday | Lean rice porridge |
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Recommended drinks:
- Still mineral water;
- freshly squeezed fruit juices;
- lime green tea;
- unsweetened coffee;
- herbal infusions.
When developing a diet for a month, they adhere to the basics. The recipes are the same, based on approved foods.
To get a tangible result, you have to be patient and not stray from the goal.
For men
Men differ from women in metabolism, energy expenditure, and greater muscle mass.Therefore, the rules of the PP will be slightly different.
Points to consider when developing 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 be a full-fledged alternative to meat.
- Products promoting the production of testosterone are introduced to the menu: meat, honey, eggs, pollen, a little alcohol (in the absence of medical contraindications).
- Daily calorie intake is observed - 2300-3200 kcal, which depends on the lifestyle: sedentary or active, with intense training.
In addition, representatives of the stronger sex need:
- zinc: apples, dates, figs, raspberries, liver, lemons;
- selenium:pumpkin seeds, nuts;
- phosphorus:egg yolk, fish, bran.
Men cannot do without vitamin E.
Approximate daily regimen:
- Breakfast:cereal porridge, boiled meat, tea with mint and lemon.
- Breakfast:whole grain toast, cheese curds, juice.
- Having dinner:vegetable soup without potatoes, boiled sea fish, spring salad, durum wheat pasta.
- Afternoon tea:plain yogurt, fruit.
- Having 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
In women, the daily calorie content varies between 1700 and 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 excreted during pregnancy and after 40 years): cottage cheese, cheeses, milk, tofu, almonds, lettuce.
- The 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 and immune systems, for the production of collagen): citrus fruits, strawberries, kiwi, sea buckthorn, pepper, rosehip.
- Folic acid(a special need arises during pregnancy, since the substance excludes the development of pathologies in the fetus): spinach, parsley, lettuce, all types of cabbage, beets, watermelons, avocados, peaches, lentils and green peas, tomatoes, nuts.
Up to 25 years
Girls are encouraged to focus on soy, wheat germ and cranberry juice products: theyprevent diseases of the genitourinary system.
Indicative menu of the day for young women:
- Breakfast:omelet, fresh tomatoes, freshly squeezed fruit juice or natural coffee.
- Breakfast:almonds and plums.
- Having dinner:broccoli puree soup, vegetable and bean salad, baked turkey, green tea.
- Snack:green apple.
- Having dinner:boiled shrimp, avocado, tofu with herbs.
After 30 years, women should pay special attention to their diet in order to preserve their youth and beauty for a long time, despite age-related changes. It is at this age that many start to gain weight or experience exhaustion. Both cases are caused by a lack of vitamins and nutrients in the body.
After 30 years
At 30-35 years old, it is recommended to eat in portions and little by little, but not to let 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, endocrine, digestive and other systems.
More are added to the basic products on PP:
- Seafood;
- fatty fish (a source of omega-3 acids);
- greenery;
- 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 adhere to a balanced diet without rigid diets to lose weight.It is recommended to limit the consumption of black tea and coffee (2 to 3 cups per day). It is advisable to eat more bananas: they have a beneficial effect on the work of the heart. Prunes, sauerkraut and seaweed will help cleanse the intestines of pathogenic bacteria.
During pregnancy and breastfeeding
The menus for carrying a baby and after childbirth are not very different. The main thing is to consume more calcium and exclude foods with various additives and artificial colors - otherwise, an allergic reaction is possible in mother and baby.
The basics of nutrition:
- balance;
- low amount of carbohydrates;
- total absence of alcoholic beverages.
In order to lose weight, nursing mothers are forbidden to drink laxatives and herbal medicines, as well as to diet.
List of foods allowed and prohibited during lactation:
| Prohibited | Authorized |
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For children and adolescents
When developing a healthy diet for children, a number of nuances are taken into account. First and foremost is age, as the body is constantly growing and energy needs change.
Optimal daily calorie intake for age groups:
- 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 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 that children can eat everything and in unlimited quantities.
If you are overweight, it is worth revising the diet according to the PP program:
- Create a specific diet, preferably on time.
- Do not force the child to eat.
- They resort to fractional meals with healthy snacks: apples, crackers, yogurt, fruit, honey, berries.
- Protein foods are served for lunch. It can be boiled chicken, steamed chops, cottage cheese, peas or oatmeal.
- Make sure to include all dairy products in the diet.
- The sweets are dosed and distributed strictly after the main meal.
- Excludes chips, fast food and other harmful products.
- They learn to drink water.
Example of daily menu:
- Breakfast:pancakes with mashed apples, compote.
- Snack:banana, baby cookies.
- Having dinner:chicken soup with vegetables, meatballs, tomato and cucumber salad, fresh fruit.
- Afternoon tea:cheese sandwich.
- Having 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 health problems, including obesity;
- age category;
- individual taste wishes.
Men are more likely to be exposed to increased stress, so they need more calories. With a measured hobby, fatty meat and butter are excluded from the diet. Households losing weight should avoid harmful, high calorie foods.In case of pathologies of the gastrointestinal tract, dietary meals are prepared. Breakfast for everyone must be complete.
From the table you need to get up with a slight feeling of hunger, because saturation does not come immediately.
The menu is put together for a week, but it is not worth preparing it in advance: fresh food is healthier. This is especially true for salads, snacks and pastries.
A complete list of the week's products for the whole family:
- cereals: oatmeal, buckwheat, rice;
- Pasta;
- Chicken breast;
- a fish;
- eggs;
- cheese;
- vegetables and fruits;
- muesli;
- dairy and curd products;
- green vegetables.
It is more rational to describe in detail the products needed for the week and make a list of them, so as not to buy anything superfluous in the store.
For sportive people
Healthy eating and exercise are inseparable from health. In order to have a beautiful and fit body, it is not enough to follow a diet and track the number of calories burned during training.
During intense sports, muscle building and accumulation occurs, therefore, the intake 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 taken.
Simple carbohydrates (sugar, sweets, honey) should be avoided and replaced with complex carbohydrates (whole breads, legumes, grains, fruits and vegetables). They are consumed 2 hours before class and 30 minutes after. They eat fully in 1h30, mainly proteins.
Athletes should also consume healthy fats: fish, flax seeds, seafood, nuts, vegetable oils.
They are guided by the following power diagram:
- Breakfast:oatmeal in milk, several eggs.
- Breakfast:protein cocktail.
- Having dinner:dressing, fish or meat.
- Afternoon tea:a serving of cottage cheese.
- Having dinner:rice meat porridge, cottage cheese.
- Late afternoon snack:a glass of milk or kefir.
Receipts
The dishes used in PP are generally simple and easy to prepare at home, without taking a lot of time, and they also include inexpensive and readily available ingredients.
The main thing in the cooking process is not to overdo it with salt and artificial spices.
Broccoli soup
A delicious and nutritious mash soup can serve as a complete breakfast.
To cook you will need:
- broccoli cabbage - 500 g;
- onions - 1 head;
- cream (10% fat) - 120 ml;
- soda, salt - a pinch;
- crackers to taste.
Preperation:
- Boil the broccoli in lightly salted water until tender.
- The remaining liquid is drained, but not completely.
- Using a mixer, beat until smooth.
- Add the 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 pcs. ;
- onions - 5-6 pcs. ;
- tomatoes - 4-5 pcs. ;
- bell pepper - 1 clove;
- green beans or asparagus - 350-400 g;
- tomato juice - 1, 5 l;
- fresh herbs for decoration.
Preperation:
- Celery and all vegetables are cut into strips. Pour into a saucepan and pour in the juice.
- They set it on fire and wait for it to boil. Cook for 10 minutes, stirring occasionally.
- Reduce the heat, add the chopped greens, cover with a lid and simmer for another 7 to 8 minutes.
Before use, the soup can be whipped with a blender, which promotes better absorption of nutrients.
Vegetable salad
For a healthy 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. the.
Preperation:
- Pre-boil the beans until tender.
- Add the diced tomatoes.
- Add the chopped green vegetables, lettuce and corn kernels.
- Season with vinegar or lemon juice.
- Taste and pepper.
It is not recommended to take canned vegetables - preferably fresh or frozen.
Barley porridge with mushrooms
Barley with mushrooms can be cooked quickly and easily in a slow cooker, while it turns out to be tender and satisfying. The recipe is suitable for slimming people and vegetarians.
Ingredients:
- pearl barley - 200 g;
- water - 3, 5 cups;
- mushrooms - 0, 5 kg;
- onions - 1 piece;
- vegetable oil - 20-30 ml;
- salt pepper.
Preperation:
- Groats are washed, poured with water and soaked 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 the onion, cut the mushrooms into plates and lightly brown them in vegetable oil.
- Add the frying to the bowl and season with salt and pepper.
- Set the desired mode.
- After the final signal, open and mix.
When ready to serve, it is permissible to add a piece of butter to each serving.