Weight loss diets can be treated differently according to the proper nutrition system (PN). You can criticize and find flaws in it, or fanatically defend it all your life, enjoying your appearance. But the fact that the PP system is effective and has helped thousands of obese people who have given up is a fact proven by time and confirmed by nutritionists.
Proper nutrition is not only about cabbage salads and steamed fish. Millions of breakfast, lunch and dinner recipes have been created with the PP system, many of which meet the body's needs and deserve to be included in everyone's proper nutrition plan!
PP program
- Focus on the "food pyramid", according to which 40% of the dishes on your table should contain complex carbohydrates (this includes whole-grain bread, all types of cereals except cereals, also except cereals), 35% are fresh and steamed. Or baked vegetables and fruits, and 20% are healthy proteins (lean meat, any kind of poultry and fish, fermented milk and dairy products). The remaining 5% can be from fats and sugars.
- Combine meat with vegetables and fruits.
- If you really want, then you can eat a little sweet. But do not exceed the permissible limit of sugar-containing products per day - 5 teaspoons. Better yet, replace the sugar with honey. All desserts can be eaten only in the first half of the day, so that we can burn off the calories by the evening.
- Make sure your body gets enough protein (a person needs at least 100-150 g per day). Protein is the building material that renews cells and maintains muscle function. If you give up meat and poultry, you should eat plant proteins, which are found in large quantities in legumes, nuts and soybeans.
- Avoid processed foods, fast food and sauces, as well as canned goods. Even ketchup is added with sugar and salt in large quantities.
deadlines
Each diet can only be used for a limited period of time. After achieving the results, you should switch to a healthy diet. If you start eating right, you won't have to give up your favorite and unhealthy foods at all. But you must strictly control the time and volume of consumption of such products, as well as compensate for their caloric content with physical activity.
Proper nutrition is so healthy and beneficial that you can and should follow it throughout your life in the name of a slim figure and a healthy appearance.
It's time to create a menu for yourself!
What kind of food can be called correct?
Proper nutrition (sometimes called healthy) means eating natural food that only benefits the body. The diet of a person who plans to eat according to this principle should include dishes that contain the required amount of nutrients. We are talking about the following components:
Counting them is necessary to ensure daily needs. It is also important to follow other rules that make nutrition correct. Therefore, fast food, processed food, carbonated drinks and other harmful foods should not be in your diet. It is also recommended to limit the amount of salt, to exclude fried foods, steamed or boiled, stewed or baked dishes. You should eat food at the same time every day.
How to create a menu for the week
The peculiarity of proper nutrition is that it does not involve following a strict menu. It should be made taking into account the characteristics of the person and his food preferences. The main thing is to follow the basic principles of combining products. We are talking about the following rules:
- Breakfast should be rich in carbohydrates;
- dinner should contain a large amount of carbohydrates;
- All meals should include foods containing fiber (vegetables, fruits, bran);
- If you want to eat sweets, then you should do it only in the first half of the day;
- It is important to distribute calories correctly.
As a rule, people who adhere to proper nutrition create a menu in advance for a week, and then simply prepare dishes according to it. Below is an example of such a diet, in which the necessary products have already been selected. Of course, changes can be made if, for example, a person does not eat certain types of food.
How to make a meal plan for weight loss
Individual planning of your own menu for the day, week, month will help you develop a correctly and strictly defined eating habit. Fractional - at least 3 times and preferably 5-6 times a day - diet is the key to nutrition discipline. There is no need to disrupt or rearrange your usual daily routine. Build a plan based on your lifestyle.
Diet for "early risers" (people who wake up, for example, at 6: 00 a. m. and go to bed at 10: 00 p. m. )
- Breakfast at 7: 00
- Second light breakfast at 10: 00
- At 13: 00 go for lunch
- 16: 00 Afternoon tea time
- Dinner at 19: 00
Diet regime for "night owls" (people who get up after 9. 00 am and go to sleep around 00. 00 am)
- Breakfast at 10: 00
- for lunch at 1: 00 p. m
- At 15: 00 it is time for lunch
- At 17: 00 go for afternoon tea
- At 20: 00 it is time for dinner
So, adjust your meal schedule according to your daily routine.
Basic recommendations
- We should have breakfast one hour after getting up
- Drink 250 ml of warm water in the morning on an empty stomach.
- Wait 2-3 hours between any meals
- Eat dinner early or at least two hours before going to bed
To lose weight correctly, you need to control the calorie content of all foods. To do this, take a notebook or a special application on your phone and make notes about the amount of water or even juice you drink.
What is important when creating a menu?
- When planning your weekly menu, prepare a grocery shopping list right away. And immediately decide what day you will prepare. On certain days, for example, chicken and fish must be included. One day you should eat a light vegetable salad for dinner and a hearty beef steak for lunch, etc. Sh.
- You should not skip breakfast, even if you do not feel hungry. Each breakfast should be balanced and nutritious - 50% of the daily intake of carbohydrates should be for breakfast, 30% for proteins and 20% for fats.
- Dinner should mainly contain proteins. For example, low-fat cottage cheese, baked chicken or steamed fish.
- Afternoon breakfast and second breakfast are correct and balanced meals between the main meals. But they should not become a complete meal. Prepare fresh fruits to eat (you can eat one banana, 150-200 g of grapes, one large apple), fresh or cooked vegetables (cabbage, tomatoes, carrots, radishes, etc. ), dried fruits or nuts (the latter should be salt-free andnot by volume). more than 30 g per dose).
- When counting calories, subtract those burned during physical activity. For example, if you are going to walk around town all day or have a long distance cyclocross planned, increase your diet for that day. Plan the right amount of carbohydrates and proteins and have a good breakfast before leaving home.
- Drink ordinary drinking water - not chilled or boiling water (it cleans the gastrointestinal tract and starts metabolic processes). Green tea is good for weight loss (it speeds up the metabolism, fills the body's need for antioxidants and is an excellent appetite suppressant).
- You can drink coffee, but drink high-calorie variations (lattes or cappuccinos) only before lunch.
Weight loss mistakes
- Dissolving sweets and starchy foods (they should not be completely excluded, but should be dosed so as not to violate the norm of daily calorie intake).
- Fried and smoked. Such heat treatment of food is possible if you fry it without oil, on an open fire and smoke it naturally (not with artificial smoke) for no more than 20 minutes.
- Give preference to raw vegetables and fruits to cooked and baked foods, eat a maximum of all kinds of greens.
- A heavy dinner with large portions. Cook or boil meat or fish, be sure to add fresh vegetables (for example, 200 g of boiled beef with one fresh cucumber).
- Frequent drinking of alcohol. It should be avoided because it is quite caloric and can cause a strong feeling of hunger.
- You should not drink water while eating. The same goes for tea or juice. Brew a cup of tea only one hour before meals and half an hour after.
- Be careful with salt, spices and sauces. All this significantly stimulates the appetite and can lead to disorders and overeating.
- Do not skip meals. Always have a bag of nuts, water with lemon or a handful of raisins with you. In this way, you will curb your appetite and avoid overeating during late meals.
Sample menu for the week
First day
Morning meal: 200 g of rice, 10 g of butter, one banana or one apple, black coffee.
Breakfast: dry gray bread, boiled eggs, tomatoes.
Daily meal: steamed mackerel 200g, Chinese cabbage salad with peas and sunflower oil 180g.
Second breakfast: low-fat cottage cheese 120 g spoon 10% sour cream, green apple, 200 ml tea.
Dinner: boiled vegetables 220 g, baked beef 140 g.
Second day
Breakfast: a slice of whole grain bread, sour cream and plastic cucumber, 100 g of grapes, tea or coffee, a sandwich made with honey.
Breakfast: cottage cheese 50 g with a spoonful of honey.
Daily meal: meat broth 200g, fresh Chinese cabbage salad with cucumber and tomato mixed with lemon juice.
Second snack: red apple and one kiwi, green or herbal tea.
In the evening: lean beef 200 g, two fresh cucumbers.
the third day
Morning meal: boiled oatmeal without milk - 210 g, a spoonful of honey, avocado and sugar-free coffee.
Breakfast: pine nuts or walnuts 60 g, green apple, tea, lemon slice.
Daily meal: 150 grams of brown rice, the same amount of steamed vegetables.
Second meal: cottage cheese, semolina, 150 g of banana, herbal tea.
Dinner: 200 g of cleaned seafood, two cucumbers and one tomato.
the fourth day
Morning meal: oatmeal with milk 200 g, fresh raspberries, blackberries, blueberries or strawberries - 100 g.
Breakfast: 100 grams of low-fat yogurt, a teaspoon of honey and freshly brewed black coffee.
Daily meal: baked lean fish 250 g, sauerkraut 130 g.
Second meal: tomato, cucumber salad with low-fat sour cream 200g.
Dinner: 200 g of baked chicken without skin, sprinkle with 30 g of Parmesan, plus two cucumbers.
fifth day
Morning meal: 200 g of mashed potatoes in water with the addition of 30 g of butter, one boiled egg, one cucumber.
Breakfast: green tea and two kiwis.
Daily meal: 260g of mushroom soup with barley, dry piece of bread or crackers and 10g of cheese.
Second meal: homemade cottage cheese, raisins and yogurt 150 g.
In the evening: baked hake 200g and seaweed 100g.
the sixth day
Morning meal: two egg scrambled omelet and 150 ml of milk, freshly brewed black coffee.
Breakfast: grapefruit or pomelo.
Daily meal: baked potatoes 150g with champignons 100g, baked chicken 70g.
Second breakfast: kefir or low-fat yogurt 200 ml, one green apple.
Dinner: 150 g of low-fat cottage cheese without sugar, two apples baked in the oven.
the seventh day
Morning meal: millet porridge on water 200g with butter 30g, a cup of black tea without sugar.
Second morning meal: kiwi and banana.
Daily meal: steamed vegetable casserole + 20 g of cheese - 250 g, boiled chicken fillet - 100 g.
Second breakfast: boiled shrimps 200 g, carrot or tomato juice 200 ml.
Evening: steamed fish cutlet 150 g, boiled white rice 100 g, one tomato.
How to start eating right
Acceleration of the pace of life and abundantly presented products on the shelves of stores, as well as in fast food chains, products imposed by advertising, convenient to use, but not useful and often harmful, make many people wonder how to start. Eat right and include this item in your daily schedule.
In addition to knowing how to make the most effective part of your menu and balance, it is useful to consider the psychological aspect and ensure that you have the right approach to changing your eating habits. Whatever the goal of the diet - realizing the desire to lose weight or improving well-being, it is very important to develop the right attitude towards the problem.
That's why you shouldn't:
- Expect to instantly improve your health by changing your eating preferences and habits at once;
- Spread your attention on several complex tasks at once;
- suddenly give up all the usual foods at once;
- to take the harmonization of the diet by itself and to subordinate the whole lifestyle to it;
- Paying attention to thoughts about food is better than directing the energy of the mind in other useful and important directions.
Why you need to eat right
Adherence to the daily routine and diet, along with the absence of bad habits and adequate physical activity, are the main conditions for keeping the body in optimal condition. Too often these simple truths are not remembered until health problems begin, depriving a person of the opportunity to enjoy everyday pleasures.
For those who already have problems with lack of energy and physical strength, excess weight, poor sleep, skin and hair deterioration or any other wide range of disorders provoked by an unhealthy lifestyle, as well as for those who think in advance about their prevention, it will be vital to decide to switch to a harmoniousOn food, follow it in practice, immediately.
Proper nutrition was and remains the basis of a healthy lifestyle. Because it is the substances that enter the body with food that serve as the main source of strength and raw material for the tissues of our body.
Competent preparation of the day's diet will be a necessary start.
Rules for choosing a daily diet
Creating a balanced menu is quite simple. After you have decided to improve your health and improve your figure, you should take care of the quality, quantity and time of food intake. Food should be fresh, varied and properly distributed throughout the day.
- It is better to start eating more often and with smaller portions (not three times, but 4-6 times).
- Do not eat heavily before going to bed.
- Include vegetables in every meal.
- Drink more plain water.
- Reduce the amount of simple carbohydrates.
Your decision to follow a healthy diet will be rewarded with improved health, overall well-being, weight loss and enhanced immunity.
The correct diet of the day should correspond to a pattern in which the first meal is denser than all subsequent meals.
It is important for beginners to understand the substances that each body needs to function properly and their ratios. The key to a balanced menu is the right combination of proteins, fats and carbohydrates, as well as the presence of microelements such as magnesium, calcium, potassium, various vitamins and iron.
Start your day with a delicious and healthy breakfast
The first thing that enters the body should be ordinary, not cold water (if the acidity of the stomach allows, with the addition of natural fresh lemon juice). This will help strengthen the digestive system and prepare it for further functioning. It is also useful for fast removal of waste from the body, weight loss and improvement of skin condition.
You should drink a glass of water correctly - thirty minutes before meals, slowly, with small sips.
Contrary to popular belief, the nutritionist's advice regarding the morning meal is to exclude sweets from it. This is due to the fact that when taking one part of glucose, the body will need the next one a little later, when the first sugar is processed by the digestive system.
How to choose a healthy lunch
According to nutritionists, the afternoon meal should contain 25 to 50% of the total energy value of the daily diet.
In order to make your dinner as healthy as possible, you should remember the following recommendations:
- The beginning of the meal is the soup;
- drinking hot (except cold) drinks;
- The interval between lunch and the previous meal should be at least 2-3 hours;
- It is helpful to balance a very hearty lunch with a light dinner.
In no case should you neglect a full lunch.
What is better for dinner?
An evening meal with a balanced diet contains minimal calories. Carbohydrate intake should be avoided. However, this food should not be completely excluded from the regime - this leads to a serious disturbance in the functioning of the digestive system.
You can give preference to natural yogurts, steamed poultry, cottage cheese and seafood.
A good choice would be a protein omelet or a small portion of legumes - beans, lentils, chickpeas.
The key to success will be a combination of nutrient-rich foods and their low calorie content.
How many calories and minerals should the body get?
The calories needed by the body are calculated using formulas that contain data on the following parameters of a specific person:
Particular attention should be paid to the current state of the body, professional stress, lifestyle and the goal that a person who decides to eat properly sets for himself. If he is motivated by the desire to lose weight, the normal indicators decrease by 20%, if he strives to gain muscle mass, they increase by the same amount.
Average standards suggest that women consume 1000 to 2000 kcal per day, men - 2500 to 5000. However, accurate calculations must be made individually.
What foods should you avoid when creating a healthy diet?
It takes time for the body to adjust to a new nutritional system, just like forming any habit. If you can't eliminate all junk food at once, you should do it gradually, allowing yourself something from the forbidden list once a week.
It will help relieve stress and have fun. However, this weakening should be compensated by increasing the amount of vegetables, fruits and clean drinking water.
A list that will help you limit harmful foods in your diet:
- rich, yeast-based and additive-containing baked goods, bread and wheat bread (it would be correct to give preference to whole grains and rye without yeast);
- confectionery products;
- sausage products;
- mayonnaise and sauces based on it;
- canned meat and fish;
- smoked and salted meat dishes;
- egg yolk;
- foods rich in animal fats;
- alcohol;
- fast food, semi-finished products;
- Carbonated drinks, especially sweet, containing dyes and flavorings.
It is especially important to understand the importance of freshness of products and prepared dishes. Even healthy foods can be harmful if not prepared properly. I always prefer boiled and steamed.
An example of the correct menu of the day
Everyone's taste preferences are individual. Moreover, it is difficult to create a menu correctly for a long time. However, once you get on the path to correcting your diet, you will gradually learn many recipes and new dishes and be able to choose the one you like best.
About a day's food may look like this:
- For breakfast, boiled eggs with buckwheat porridge, natural cocoa to drink, you should also add a fresh apple or orange;
- for lunch - pickle soup, steamed, boiled or baked chicken meat without adding fat, preferably a fillet, a slice of rye or rye wheat bread, green tea with honey or lemon;
- You can eat cottage cheese with fresh berries or fruits during the afternoon snack;
- A great dinner would be lean meat (uncooked) and vegetables.
For snacks, you can turn to vegetables and fruits, and in case of extreme hunger, nuts and seeds. We should not forget the daily consumption of normal water (about 2 liters) necessary for health.
weekend
Some people find that on the weekend they can allow themselves to deviate from the diet and eat unhealthy foods that were not in the diet on other days. This opinion is wrong, because such an action can cancel all the advantages of the previous menu. Of course, sometimes you can buy things that are not very useful, but in small quantities. Heavy food can be eaten on holidays, but not every weekend.
Saturday's menu in a proper diet can look like this:
- Breakfast includes oatmeal and a baked apple. You should drink tea. It is important to understand that you should not put sugar in tea. If you want to sweeten the drink, it is recommended to use honey.
- Second breakfast - yogurt and banana.
- For lunch, you can prepare chicken soup with vegetables. Experts recommend choosing fish as a second course. Salad - vinaigrette. The drink is compote.
- For an afternoon snack, you can eat yogurt and add nuts to it. You can choose dried fruit instead.
- A great option for dinner would be ham and vegetable stew. The drink is tea.
On Sunday, you can eat cottage cheese for breakfast. It should be mixed with honey. You can also enjoy toast with tea. For the second breakfast, you can choose yogurt and crackers. Dinner consists of borscht, chicken cutlet with buckwheat, compote. An excellent option for an afternoon snack, as always, will be cottage cheese with the addition of dried fruits. Boiled veal and vegetable salad are recommended for dinner.
What to do if you don't have enough time to cook
For those who want to eat healthy, the key to success is consistency. Only long-term lifestyle changes can bring real benefits. The modern pace of life of a working person does not leave much time. You should never give up on your decision to get healthy or lose weight.
The beginning of the journey is always the most difficult, we very often leave the achievement of the goal for a while, just because of limited time and energy resources, but there are professionals who are ready and willing to provide competent help.
If you don't have time to take care of your food, you can order ready meals for delivery, fresh and properly balanced. It is very easy for you to select food from the section that corresponds to your goal (weight loss, maintaining fitness after dieting, gaining muscle mass, etc. ). A menu for the calendar and working week is offered, with a detailed description of the composition of the products and the nutrients they contain.
At your request, we will provide you with healthy, fresh food that you can enjoy at work and at home. Comfortable service conditions will allow you to enjoy a variety of balanced dishes, many of which you may not prepare yourself soon, without wasting time and effort in the kitchen.
The ability to use the services offered by respected and competent specialists eliminates the need to study many videos, read pictures and articles in order to expand your culinary range.
There is no reason to delay starting a healthy eating plan. Do it today.