A weight loss diet according to the proper nutritional system (PN) can be treated differently. You can criticize and find fault with it, or fanatically adhere to it all your life, appreciating its appearance. But the fact that the PP system is effective and has helped thousands of fat people who have given up is a fact proven by time and confirmed by nutritionists.
Proper nutrition isn't just about cabbage salads and steamed fish. Millions of breakfast, lunch and dinner recipes have been created in the PP system, many of which satisfy the body's needs and deserve to be included in each person's appropriate nutritional 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 semolina, as well as cereals), 35% are fresh and cooked in steam or baked vegetables and fruits, and 20% are healthy proteins (lean meats, any types of poultry and fish, fermented milk and dairy products). The remaining 5% can come from fats and sugar.
- Combine meat with vegetables and fruits.
- If you really want, you can eat some candy. 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 consumed only in the first half of the day to have time to burn the calories received before nightfall.
- Make sure your body gets enough protein (a person needs at least 100-150 g per day). Protein is a building material that renews cells and maintains muscle performance. If you give up meat and poultry, you should consume vegetable proteins, which are present in large quantities in legumes, nuts and soybeans.
- Avoid processed foods, fast food and sauces, as well as canned foods. Sugar and salt are added in large quantities even to ketchup.
Deadlines
Each diet can only be used for a limited time. Once results are achieved, you should switch to a healthy diet. If you start to adhere to proper nutrition, you won't have to give up your favorite unhealthy foods. But you must strictly control the time and volume of consumption of these products, and also compensate for their calorie content with physical activity.
Proper nutrition is so healthy and beneficial that you can and even need to 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 nutrition can be called correct?
Proper (sometimes called healthy) nutrition involves eating natural foods that only benefit the body. The diet of those who plan to eat according to this principle should include dishes that contain the required amount of nutrients. We are talking about the following components:
It is necessary to count them to guarantee the daily need. It is also important to follow other rules that make eating correct. Thus, fast food, processed foods, soft drinks and other harmful foods should not be included in your diet. It is also recommended to limit the amount of salt, exclude fried foods, steam or boil, stew or bake dishes. You should eat foods at the same time every day.
How to create a menu for the week
The peculiarity of proper nutrition is that it does not imply adherence to a strict menu. It must be prepared taking into account the person's characteristics and 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;
- Each meal should include foods that contain fiber (vegetables, fruits, bran);
- if you want to eat sweets, this should only be done in the first half of the day;
- It is important to distribute calories correctly.
Usually, people who adhere to proper nutrition create a menu for the week in advance and then simply prepare dishes in accordance with 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 a certain type of food.
How to make a meal plan to lose weight
Individually planning your menu for the day, week, month will help you develop the habit of eating properly and strictly defined. Fractionated - at least 3 times, and preferably 5 to 6 times a day - the diet is the key to dietary discipline. There is no need to break or rearrange your usual daily routine. Trust your lifestyle when creating a plan.
Diet for "early birds" (people who wake up, for example, at 6 am and go to bed at 10 pm)
- Have breakfast at 7am
- At 10 am, have a second light breakfast
- At 1pm, go out for lunch
- 4pm afternoon tea time
- Dinner at 7pm
Diet for "night owls" (people who get up after 9: 00 and go to bed around 00: 00)
- Have breakfast at 10: 00 am
- At 1: 00 pm lunch time
- At 3pm it's lunch time
- At 5pm departure for afternoon tea
- At 8pm it's dinner time
So, adjust your meal times according to your daily routine.
Main recommendations
- You should have breakfast within an hour of waking up
- Drink 250 ml of warm water in the morning on an empty stomach.
- Wait 2-3 hours between any meals
- have dinner early or at most two hours before bed
To lose weight properly, you need to control the calories in all the foods you eat. To do this, take a notepad or a special application on your cell phone and even make notes about the amount of water or juice you drink.
What is important when creating a menu
- When planning your weekly menu, immediately prepare a grocery shopping list. And immediately decide which day you will cook what. On certain days, for example, chicken and fish should be included. In one day you should eat a light vegetable salad for dinner and a hearty steak for lunch, etc.
- You shouldn't skip breakfast, even if you don't feel hungry. Every breakfast should be balanced and nutritious - 50% of the daily carbohydrate intake should be at breakfast, leaving 30% for proteins and 20% for fats.
- Dinner should mainly contain protein. For example, low-fat cottage cheese, baked chicken or steamed fish.
- Afternoon snacks and second breakfasts are suitable and balanced snacks between main meals. But they shouldn't turn into a complete meal. Prepare for a snack fresh fruits (you can take a banana, 150-200 g of grapes, a large apple), fresh or boiled vegetables (cabbage, tomatoes, carrots, radishes, etc. ), dried fruits or nuts (the latter should be without salt and without volume). more than 30 g per dose).
- When counting calories, subtract those burned during physical activity. For example, if you are going to walk all day around the city or have planned long-distance cyclocross, increase your diet for that day. Plan the right amount of carbohydrates and proteins and have a good breakfast before leaving home.
- Drink pure drinking water - not ice cold or boiling water (cleans the gastrointestinal tract and starts metabolic processes). Green tea is good for those who are losing weight (it speeds up metabolism, replenishes the body's need for antioxidants and perfectly suppresses appetite).
- You can drink coffee, but drink high-calorie variations (lattes or cappuccinos) only before lunch.
Weight loss mistakes
- Portions of sweets and foods rich in starch (they should not be completely discarded, but dose the intake so as not to violate the daily calorie intake norm).
- Fried and smoked. This heat treatment of food is possible if you fry it without oil, over an open fire, and smoke it for no more than 20 minutes naturally (not with artificial smoke).
- Prefer raw vegetables and fruits to cooked and roasted foods, consume a maximum of all types of vegetables.
- Heavy dinner with large portions. Boil or sauté meat or fish, be sure to add a fresh vegetable (for example, 200 g of poached meat with a fresh cucumber).
- Frequent alcohol consumption. It should be avoided, as 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. Prepare a glass of tea just an hour before meals and half an hour after.
- Be careful with salt, seasonings and sauces. All this greatly stimulates the appetite and can lead to irregularities and overeating.
- Meals should not be skipped. Always have a bag of nuts, lemon water or a handful of raisins with you. This way, you will reduce your appetite and avoid overeating during a late meal.
Sample menu for the week
First day
Morning meal: rice 200 g, butter 10 g, a banana or an apple, black coffee.
Snack: dry gray bread, boiled egg, tomato.
Daily meal: steamed mackerel 200 g, Chinese cabbage salad with peas and sunflower oil 180 grams.
Second snack: low-fat cottage cheese 120 g with a spoonful of 10% cream, green apple, 200 ml of tea.
Dinner: boiled vegetables 220 g, piece of roast meat 140 g
Second day
Morning meal: a sandwich made from a piece of whole grain bread, cream cheese and plastic cucumber, 100 g of grapes, tea or coffee with honey.
Snack: 50 g of cottage cheese with a teaspoon of honey.
Daily meal: meat broth 200 g, fresh Chinese cabbage salad with cucumber and tomatoes, seasoned with lemon juice.
Second snack: a red apple and kiwi, green or herbal tea.
Dinner: lean meat 200 g, two fresh cucumbers.
The third day
Morning meal: boiled oatmeal without milk - 210 g, a spoonful of honey, avocado and unsweetened coffee.
Snack: pine nuts or walnuts 60 g, green apple, tea, lemon slice.
Daily meal: brown rice 150 g, the same amount of steamed vegetables.
Second snack: curd casserole, semolina, 150 g of banana, herbal tea.
Dinner: 200 g of peeled seafood, two cucumbers and a tomato.
Fourth day
Morning meal: oatmeal with milk 200 g, fresh raspberries, blackberries, blueberries or strawberries - 100 g.
Snack: 100 g of unsweetened low-fat yogurt, a teaspoon of honey and freshly brewed black coffee.
Daily meal: lean baked fish 250 g, sauerkraut 130 g.
Second snack: tomato and cucumber salad, seasoned with low-fat cream 200 g.
Dinner: 200 g of skinless roast chicken, sprinkled 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.
Snack: green tea and two kiwis.
Daily meal: mushroom soup with barley 260 g, slice of dry bread or crackers and 10 g of cheese.
Second snack: homemade casserole with cottage cheese, raisins and yogurt 150 g.
Dinner: baked hake 200 g and seaweed 100 g.
Sixth day
Morning meal: whipped omelet of two eggs and 150 ml of milk, freshly brewed black coffee.
Snack: grapefruit or pomelo.
Daily meal: baked potato 150 g with champignons 100 g, roast chicken 70 g.
Second snack: kefir or low-fat yogurt 200 ml, one green apple.
Dinner: 150 g low-fat cottage cheese without added sugar, two apples baked in the oven.
Seventh day
Morning meal: corn porridge in water 200 g with butter 30 g, a glass of unsweetened black tea.
Second meal of the morning: kiwi and banana.
Daily meal: steamed vegetable casserole + 20 g cheese - 250 g, boiled chicken fillet - 100 g.
Second snack: boiled shrimp 200 g, carrot or tomato juice 200 ml.
Dinner: steamed fish cutlet 150 g, boiled white rice 100 g, one tomato.
How to start eating right
The acceleration of the pace of life and products presented in abundance on store shelves, as well as in fast food chains, products imposed by advertising, convenient to use, but not useful, and often harmful, make many people think about how to start eat well and include this item in your daily schedule.
In addition to knowing how to portion and balance your menu more effectively, it's helpful to consider the psychological aspect and ensure you have the right approach to changing your eating habits. Whatever the purpose of the diet - to realize the desire to lose weight or improve well-being - it is very important to form the correct attitude towards the problem.
Therefore you should not:
- expect to instantly improve your health, completely change your eating preferences and habits in one fell swoop;
- Distribute your attention across several complex tasks at the same time;
- abruptly give up all familiar foods at once;
- elevate food harmonization to an end in itself and subordinate the entire way of life to it;
- Paying attention to thoughts about food is better to direct the mind's energy in another useful and important direction.
Why you need to eat right
Compliance with the daily routine and diet, combined with the absence of bad habits and adequate physical activity, are the main conditions for keeping the body in optimal condition. Often these simple truths are not remembered until health problems begin, depriving a person of the opportunity to enjoy the pleasures of everyday life.
For those who are already faced with the problem of lack of energy and physical strength, being overweight, unsatisfactory sleep, deterioration of skin and hair, or any other of the various disorders caused by an unhealthy lifestyle, as well as for those who are Thinking about prevention in advance, it will be vitally important to make the decision to switch to a harmonious diet and follow it in practice, without delay.
The basis of a healthy lifestyle was and remains proper nutrition. Since it is the substances that enter the body with food that serve as the main source of strength and raw materials for the tissues of our body.
A necessary start would be to competently prepare the diet for the day.
Rules for choosing the diet of the day
Creating a balanced menu is quite simple. Having decided to improve your health and correct your body, you need to take care of the quality, quantity and timing of food intake. Food must be fresh, the diet varied and well distributed throughout the day.
- It is better to start eating more often and in small portions (not three times, but 4-6).
- Don't eat too much before bed.
- Include vegetables in every meal.
- Drink more pure water.
- Reduce the amount of simple carbohydrates.
Your decision to follow a healthy diet will be rewarded with improved health, general well-being, weight loss and strengthened immunity.
The correct daily diet should correspond to a pattern in which the first meal is denser than all subsequent meals.
For beginners, it is important to understand the substances that each body needs for proper functioning and their proportion. The key to a balanced menu is the correct combination of proteins, fats and carbohydrates, as well as the presence of microelements such as magnesium, calcium, potassium, various vitamins and iron.
Start the day with a delicious and healthy breakfast
The first thing that enters the body should be pure, not cold water (if the acidity of the stomach allows it, with the addition of fresh natural lemon juice). This will help invigorate and prepare the digestive system for further functioning. It is also useful for quickly removing waste from the body, losing weight and improving the condition of the skin.
A glass of water should be consumed correctly - about thirty minutes before meals, little by little, in small sips.
Contrary to popular belief, the nutritionist's advice regarding the morning meal concerns the exclusion of sweets. This is due to the fact that having received one portion of glucose, the body will need the next one a little later, when the sugar that arrived first is processed by the digestive system.
How to choose a healthy lunch
According to nutritionists, a mid-day meal should contain 25 to 50% of the total energy value of the daily diet.
To make your lunch as healthy as possible, remember the following recommendations:
- the beginning of the meal is soup;
- drink hot drinks (except cold);
- the interval between lunch and the previous meal must be at least 2 to 3 hours;
- It is useful to balance a hearty lunch with a light dinner.
Under no circumstances should you neglect a full lunch.
What's best to eat for dinner?
An evening meal with a balanced diet contains a minimum of calories. Eating carbohydrates should be avoided. However, this meal should not be completely excluded from the diet - this causes serious disruptions in the functioning of the digestive system.
You can give preference to natural yogurts, steamed poultry dishes, curd casserole and seafood.
A good option would be a protein omelet or a small portion of vegetables - beans, lentils, chickpeas.
The key to success will be the combination of foods rich in nutrients and low in calories.
How many calories and minerals should the body receive?
The calories required by the body are calculated using formulas that include data on the following parameters of a particular person:
Special attention must be paid to the current state of the body, professional stress, lifestyle and the objective that those who decide to eat well set for themselves. If he is driven by the desire to lose weight, normal indicators are reduced by 20%, if he strives to gain muscle mass, they increase by the same proportion.
Average standards suggest that women consume from 1, 000 to 2, 000 kcal per day, and men - from 2, 500 to 5, 000. However, accurate calculations must be made individually.
What foods should you avoid when creating a healthy diet?
Adjusting your body to a new nutritional system takes time, like forming any habit. If you can't eliminate all junk food at once, do it gradually, allowing yourself something from the prohibited list once a week.
This will help relieve stress and have fun. However, this weakening must then be compensated by increasing the amount of vegetables, fruits and drinking water.
A list that will help limit harmful foods in your diet:
- baked goods, breads and rich wheat breads, based on yeast and with additives (it would be correct to give preference to whole grains and unleavened rye);
- confectionery;
- 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 ones, containing dyes and flavorings.
It is especially important to understand the importance of freshness in products and prepared meals. Even healthy foods can be harmful if not prepared correctly. Always prefer boiled and steamed to fried.
An example of the correct menu for the day
Everyone's taste preferences are individual. Furthermore, it is difficult to create a menu correctly for a long time. However, by following the path of correcting your diet, you will gradually learn many recipes and new dishes, and you will be able to choose those that suit you best.
Approximately a day's food may look like this:
- boiled egg with buckwheat porridge for breakfast, natural cocoa as a drink, you should also add a fresh apple or orange;
- for lunch - pickle soup, steamed, boiled or baked chicken without adding fat, preferably fillet, a piece of rye or rye bread, green tea with honey or lemon;
- for an afternoon snack you can eat cottage cheese with berries or fresh fruits;
- A great dinner would be lean (raw) meat and vegetables.
For snacks, you can turn to vegetables and fruits; In case of extreme hunger, you can turn to nuts and seeds. We must not forget the daily consumption of pure water (about 2 liters) necessary for health.
Weekend
Some people believe that on weekends they can allow themselves to deviate from their diet and eat unhealthy foods that were not present in the diet on other days. This opinion is erroneous, as such an act can nullify all the benefits of the previous menu. Of course, sometimes you can buy something that is not very useful, but in small quantities. Heavy foods can be eaten on holidays, but not every weekend.
Saturday's menu with proper nutrition may look like this:
- Breakfast includes oatmeal and baked apple. You must use tea as a drink. It is important to understand that sugar should not be added to 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 jam.
- For an afternoon snack, you can eat yogurt and add nuts. You can choose dried fruits.
- For dinner, a great option would be ham and vegetable stew. The drink is tea.
On Sunday, you can enjoy a cottage cheese casserole for breakfast. It must be seasoned with honey. You can also have toast with tea. For the second breakfast you can choose yogurt and biscuits. Lunch consists of borscht, chicken cutlet with buckwheat and compote. An excellent option for an afternoon snack, as always, would be cottage cheese with the addition of dried fruits. For dinner it is recommended to eat boiled veal and vegetable salad.
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. Often the modern rhythm of life for a worker does not leave much time. Under no circumstances should you give up on your decision to become healthier or your desire to lose weight.
The beginning of the journey is always the most difficult, we often fail to achieve what we want without starting, simply due to lack of time and energy resources, but there are professionals who are ready and willing to provide competent assistance.
If you don't have time to take care of your diet, you can order meals ready for delivery, fresh and properly balanced. It's very easy to choose foods from the section that corresponds to your goal (lose weight, stay in shape after a diet, gain 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 contained in them.
At your request, we will deliver healthy, fresh food that you can eat at work and at home. The comfortable serving conditions will allow you, without wasting time and effort in the kitchen, to enjoy a variety of balanced dishes, many of which you may not prepare so soon.
The opportunity to use the services offered by respected and competent experts will eliminate the need to study countless videos, view photos and read articles to expand your culinary offer.
There's no reason to delay starting your healthy eating plan. Do it today.