Proper nutrition is the key to good health, beauty and harmony for years to come. If most diets force a person who is losing weight to experience maximum limitations and discomfort, then this is not the case. The main thing is to properly compose a menu with a balanced set of food. At the same time, the lost weight does not return, since the body is completely regenerated in a new diet and diet.
Is It Possible To Lose Weight With 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 strict restrictions and it is possible to independently 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 includes the right ratio of nutrients, vitamins and minerals that are necessary for the full functioning of the body.In addition, you can include healthy foods that meet the increased need for any ingredients. It is sometimes disguised as a craving 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 soda | Calcium | Dairy products, nuts and seeds, legumes |
| Confectionery, pastries | Nitrogen | Beans, nuts, beans |
| Chocolate, cocoa | Magnesium | Cabbage, baked potatoes, legumes, nuts |
| Sweet | Crude 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 expenditure requires. There are 2 options:
- Eat right according to your daily calorie intake and increase physical activity.
- reduce the usual calorie content.
You can not make the diet meager, trying to get rid of the hated pounds as soon as possible. The optimal daily calorie content is 1100-1200 kcal.
The most remarkable results were observed in people who are overweight, who previously neglected the basics of proper nutrition.Subject to all the rules for PP, you can lose up to 4-6 pounds per month.
Basic PP elements
The principles of good nutrition are not very complicated, but they work perfectly. Due to the balance, fat deposits are burned gradually and the natural form returns to normal.
To intensify the process, it is recommended not to neglect sports and lead an active lifestyle.
Basic PP items to help you create your own weight loss menu:
- They completely refuse junk food: semi-finished products, carbonated drinks, sweets, sausages, chips, fried and fatty foods, alcohol.
- Limit salt intake.
- The recipes are made with a balanced set of fats, proteins and carbohydrates, with 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 properly start digestion.You should drink up to 2 liters of clean water a day without gas.In addition, they drink green tea, herbal tea, mineral water.
- Do not miss breakfast.
- The calorie content of the dishes is calculated every day.
- Chew food slowly, without distractions: this allows you to feel full faster.
- The dishes are boiled, baked, boiled or steamed. Frying is unacceptable.
- Focus on fruits and fresh vegetables.
- Eliminate fast carbs and replace them with slow ones: cereals, whole grain breads, sugar-free fruits, berries, honey, etc.
- The total amount of animal protein consumption is calculated as a ratio of 1 gram per 1 kg of 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, at intervals of 4 hours, at the same time, the last - at least 3 hours before bedtime. A maximum of 2 snacks (kefir, nuts, vegetables or green apples) are allowed.
List of grocery stores
The list of allowed and forbidden foods for weight loss is presented in the table:
| Be allowed | Prohibited | Allowed in limited quantities |
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Menu for the week
This technique does not imply a strict framework. It includes complete meals based on basic 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.
Each person 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 diet without counting calories daily, it is recommended that you keep a diary at the beginning. It records all the foods consumed during the day, which helps in the analysis. First, keep a sample menu for each day.
The main menu for the week is suggested in the table:
| DAY OF THE WEEK | breakfast | Dinner | Dinner | Snack (lunch, afternoon snack) |
|---|---|---|---|---|
| Monday | Oatmeal in water |
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| Tuesday |
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| Wednesday |
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| Thursday | Cottage cheese with fruit or sour cream low fat |
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| Friday | Fruit mix with natural yogurt |
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| Saturday | Millet porridge in water |
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| Sunday | Lean rice porridge |
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Recommended drinks:
- Still mineral water.
- Freshly squeezed fruit juices.
- green tea with lemon;
- unsweetened coffee;
- herbal infusions.
When preparing a diet for a month, follow the basic principles. The recipes are the same, based on approved foods.
To achieve a tangible result, you must be patient and not deviate from the intended goal.
For men
Men differ from women in metabolism, energy expenditure and greater muscle mass.As a result, the PP rules will be slightly different.
Things to consider when writing a menu:
- They contain 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 a complete 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 calorie intake is observed - 2300-3200 kcal, which depends on the lifestyle: sedentary or active, with intense training.
Also, the representatives of the stronger sex need:
- zinc:apples, dates, figs, raspberries, liver, lemons.
- selenium:pumpkin seeds, nuts;
- phosphorus:egg yolk, fish, bran.
Men can not do without vitamin E.
Approximate daily diet:
- BREAKFAST:cereal porridge, boiled meat, tea with mint and lemon.
- Lunch:wholemeal bread toast, curd cheese, juice.
- Dinner:vegetable soup without potatoes, boiled sea fish, spring salad, durum wheat pasta.
- Afternoon snack:plain 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 hormone.
For girls and women
In women, the daily calorie content ranges between 1700-2200 kcal, the extreme percentage is acceptable only for athletes.Nevertheless, the diet can be just as varied and delicious.
Elements that the female body needs at any age:
- Calcium(is eliminated intensively during pregnancy and after 40 years): cottage cheese, cheese, milk, tofu, almonds, lettuce.
- Iron(lost during menstruation and estrogen inhibits its absorption): liver, dried apricots, plums, dried pears and apples, cocoa, rose infusion, pumpkin seeds.
- Vitamin C(necessary for the normalization of the nervous and immune systems, collagen production): citrus fruits, strawberries, kiwi, sea buckthorn, pepper, rose.
- Folic acid(a special need arises 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: theseprevention of diseases of the urogenital system.
Indicative menu for the day for young women:
- BREAKFAST:scrambled eggs, 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.
- Junk food:green apple.
- Dinner:boiled shrimp, avocado, tofu with herbs.
After 30 years, women should be especially careful in their diet in order to maintain youth and beauty for a long time, despite the 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 fractionally 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, the normal function of the cardiovascular, endocrine, digestive and other systems.
More is added to the main products in PP:
- seafood;
- fatty fish (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 the immune system weakens. At this age, they follow a balanced diet without rigid 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 beneficial effect on the work of the heart. Plums, sauerkraut and seaweed will help cleanse the intestines of pathogenic bacteria.
During pregnancy and lactation
The menus for carrying a baby and 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.
Basic nutrition:
- balance;
- low in carbohydrates;
- complete absence of alcoholic beverages.
To lose weight, breastfeeding mothers are forbidden to take laxatives and herbal medicines, as well as to diet.
List of permitted and prohibited foods during lactation:
| Prohibited | Be allowed |
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For children and teenagers
When designing a healthy diet for children, certain nuances are taken into account. First of all, this is the age, as the body is constantly growing and the energy requirement is changing.
Optimal daily caloric intake for old age periods:
- 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 - essential for strengthening muscles.
- Calcium - good for bones.
- a complete complex of vitamins, micro- and macronutrients- 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 reviewing your diet according to the PP program:
- Create a specific eating pattern, preferably per hour.
- Do not force the child to eat.
- They resort to fractional meals with healthy snacks: apples, crackers, yogurt, fruit, honey, berries.
- Breakfast with breakfast is served for lunch. It can be boiled chicken, steamed cutlets, cottage cheese, pea or oatmeal.
- Make sure you include all dairy products in your diet.
- Sweets are administered and administered strictly after the main meal.
- Excludes chips, fast food and other harmful products.
- They teach to drink water.
Sample menu for the day:
- BREAKFAST:pancakes with apple puree, compote.
- Junk food:banana, baby cookies.
- Dinner:chicken soup with vegetables, meatballs, tomato and cucumber salad, fresh fruit.
- Afternoon snack:cheese sandwich.
- Dinner:rice porridge, milk or kefir.
For the family
Choosing an acceptable diet for the whole family is much more difficult, since you have to take into account the preferences and characteristics of each member. The following factors are taken into account:
- physical activity;
- the presence of any health problems, including obesity;
- age category;
- individual taste desires.
Men are more likely to be exposed to increased stress, so they need more calories. With a measured hobby, fatty meats and butter are excluded from the diet. Weight-loss 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.
You should get up from the table with a slight feeling of hunger, as satiety does not come immediately.
The menu is made up for a week, but it is not worth preparing in advance: fresh food is healthier. This is especially true for salads, snacks and desserts.
A complete list of products for the week for the whole family:
- cereals: oatmeal, buckwheat, rice.
- pasta;
- chicken breast;
- a fish;
- eggs;
- cheese;
- vegetables and fruits?
- muesli;
- dairy and sour milk products;
- greens.
It makes more sense to describe in detail the necessary products for the week and make a list so as not to buy anything unnecessary in the store.
For athletes
Healthy eating and sports are two integral parts of health. To get a beautiful and tidy body, it is not enough to follow a diet and monitor the number of calories burned in training.
During intense sports, muscle is created and accumulated, therefore, 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 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 classes and 30 minutes after. Eat whole in 1. 5 hours, mostly protein.
Athletes should also consume healthy fats: fish, flaxseed, seafood, nuts, vegetable oils.
They are guided by the following power scheme:
- BREAKFAST:oatmeal in milk, many eggs.
- Lunch:protein cocktail.
- Dinner:vinaigrette, fish or meat.
- Afternoon snack:a portion of cottage cheese.
- Dinner:rice porridge, cottage cheese.
- Late snacks:a glass of milk or kefir.
Recipes
Dishes used in PP are usually simple and easy to prepare at home, without taking much time, and also include cheap and readily available ingredients.
The main thing in the cooking process is not to overdo it with salt and artificial spices.
Broccoli soup cream
Delicious and nutritious puree soup can serve as a complete meal.
For cooking you will need:
- cabbage broccoli - 500 g.
- onions - 1 head.
- sour cream (10% fat) - 120 ml.
- soda, salt - a pinch.
- crackers to taste.
Friday:
- Boil the broccoli in lightly salted water until soft.
- The remaining liquid is drained, but not completely.
- Using a blender, beat until smooth.
- Add cream.
- We boil again.
Decorate the top with crackers or seeds.
Celery soup
The necessary food composition for a filling and simple dish:
- celery root - 200-220 g.
- white cabbage - 300 g.
- carrots - 5 pcs.
- onions - 5-6 pcs.
- tomatoes - 4-5 pcs.
- pepper - 1 pod.
- green beans or asparagus - 350-400 g.
- tomato juice - 1, 5 l.
- fresh herbs for decoration.
Friday:
- Celery and all vegetables are cut into strips. Pour into a saucepan and pour in the juice.
- They put it on the fire and wait for it to boil. 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 beaten 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 leaves - 50 g.
- corn - 150 g.
- parsley and dill - 1 bunch.
- wine vinegar or lemon juice - 1 tbsp. large.
Friday:
- Pre-boil the beans until soft.
- Add the diced tomatoes.
- Add chopped greens, lettuce and corn kernels there.
- Season with salt and 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 easily and quickly in a slow kitchen, while proving to be tender and filling. The recipe is suitable for weight loss and vegetarians.
Components:
- pearl barley - 200 g.
- water - 3, 5 cups.
- Champignon - 0, 5 kg.
- onions - 1 pc.
- vegetable oil - 20-30 ml.
- Salt Pepper.
Friday:
- The 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 put in the multi-kitchen bowl and fresh water is poured.
- Chop the onion, cut the mushrooms into plates and fry them lightly in vegetable oil.
- Add the frying to the bowl, salt and pepper.
- Set the desired function.
- After the final signal, open and mix.
When serving, you are allowed to add a piece of butter to each serving.