A diet for weight loss according to the system of proper nutrition (PN) can be treated differently. You can criticize it and find flaws in it, or you can fanatically stick to it all your life, enjoying your 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 is not just coleslaw and steamed fish. According to the PP system, millions of recipes for breakfast, lunch and dinner have been created, many of which satisfy the needs of the body and deserve to be included in the right food plan of every person!
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 preparedsteamed or roasted vegetables and fruits, and 20% is healthy protein (lean meat, all types of poultry and fish, fermented milk and dairy products). The remaining 5% can come from fat and sugar.
- Combine meat with vegetables and fruits.
- If you really want it, then you can have some sweets. But do not exceed the permissible limit of products containing sugar per day - 5 teaspoons. Even better, replace the sugar with honey. All desserts can be consumed only in the first half of the day, so that you have time to burn the calories you have taken before the evening.
- Make sure your body gets enough protein (a person needs at least 100-150g per day). Protein is a building material that renews cells and supports muscle function. If you give up meat and poultry, you should consume plant proteins, which are found in large quantities in legumes, nuts and soy.
- Avoid processed foods, fast food and sauces, as well as canned goods. Sugar and salt are added in large quantities even in ketchup.
Deadlines
Each diet can only be used for a limited period of time. After achieving results, you should switch to a healthy diet. If you start sticking to proper nutrition, 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 calorie content with physical activity.
Proper nutrition is so healthy and useful that you can and even should stick to it throughout your life for the sake of a slim figure and a healthy appearance.
It's time to create a menu for yourself!
What kind of food can be called right?
Proper nutrition (sometimes called healthy) involves eating natural foods that only benefit the body. The diet of a person who plans to eat according to this principle should include dishes that contain the necessary amount of nutrients. We are talking about the following components:
It is necessary to count them to provide the daily need. It is also important to observe other rules that make proper nutrition. Thus, fast food, processed foods, carbonated drinks and other harmful foods should not be included in your diet. It is also recommended to limit the amount of salt, to exclude fried foods, steamed or boiled dishes, stewed or baked. You should eat at the same time every day.
How to make a menu for the week
The peculiarity of proper nutrition is that it does not imply following a strict menu. It should be compiled 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;
- Each meal should include foods containing fiber (vegetables, fruits, bran);
- if you want to eat sweets, then this should be done only 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 meals 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, one does not eat a certain type of food.
How to make a meal plan for weight loss
Individual planning of your own menu for a day, week, month will help you develop the habit of eating properly and in a strictly defined way. Fractional - at least 3 times, and preferably 5-6 times a day - diet is the key to food discipline. There is no need to disrupt or rearrange your usual routine. Consider your lifestyle when creating a plan.
Diet for "early risers" (people who wake up, for example, at 6: 00 a. m. and go to bed at 10: 00 p. m. )
- Have breakfast at 7: 00 am
- At 10. 00 a. m. have a second snack
- At 13. 00 hours go to lunch
- 16. 00 hours time for afternoon tea
- Have dinner at 7: 00 p. m
Diet for "night owls" (people who get up after 9: 00 a. m. and go to bed around 12: 00 a. m. )
- Have breakfast at 10. 00 am
- At 13. 00 it's time for lunch
- At 15. 00 it is time for lunch
- At 17. 00 go to afternoon tea
- At 20. 00 it is time for dinner
Thus, adjust your meal schedule to suit your daily routine.
Basic recommendations
- You should eat breakfast an hour after getting up
- Drink 250 ml of warm plain water in the morning on an empty stomach.
- Allow 2-3 hours between each meal
- eat dinner earlier or no later than two hours before going to bed
To lose weight properly, you need to track the calories of all the foods you eat. To do this, take a notebook or a special application on your phone and make notes even about the amount of water or juice you drink.
What is important when making a menu
- When planning your weekly menu, make a grocery shopping list right away. And immediately decide what day you will cook. On certain days, for example, chicken and fish should be included. On one day you should have a light vegetable salad for dinner and a hearty beef steak for lunch, etc.
- You shouldn't skip breakfast, even if you don't feel hungry. Each breakfast should be balanced and nutritious - 50% of the daily intake of carbohydrates should be at breakfast, leave 30% for protein and 20% for fat.
- Dinner should contain mostly proteins. For example, low-fat cottage cheese, baked chicken or steamed fish.
- Afternoon snacks and second snacks are proper and balanced snacks between the main meals. But they should not become a complete meal. Prepare fresh fruit for breakfast (maybe one banana, 150-200 g of grapes, one large apple), fresh or cooked vegetables (cabbage, tomato, carrots, radishes, etc. ), dried fruit or nuts (the latter must be unsalted andare not in volume). more than 30 g per dose).
- When counting calories, subtract those burned during physical activity. For example, if you're going to be walking around town all day or have planned a 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 ordinary drinking water - not chilled and not boiled water (it cleans the gastrointestinal tract and starts metabolic processes). Green tea is useful for those who lose weight (it accelerates metabolism, fills the body's need for antioxidants and perfectly suppresses appetite).
- You can drink coffee, but drink high-calorie variations (latte or cappuccino) only before lunch.
Weight loss mistakes
- Breakdowns for sweets and starchy foods (they should not be completely excluded, but dose the intake so as not to violate the norm of daily calorie intake).
- Fried and smoked. Such heat treatment of food is possible if you fry without oil, on an open fire and smoke for no more than 20 minutes in a natural way (not with artificial smoke).
- Prefer raw vegetables and fruits to cooked and baked foods, consume a maximum of all types of vegetables.
- Hearty dinner with large portions. Boil or stew the meat or fish, necessarily adding a fresh vegetable (for example, 200 g of poached beef with one fresh cucumber).
- Frequent drinking of alcohol. It should be avoided as it is quite high in calories and can cause a strong feeling of hunger.
- You should not drink water during meals. The same goes for tea or juice. Brew a cup of tea just an hour before a meal and half an hour after.
- Be careful with salt, spices and sauces. All this strongly stimulates the appetite and can lead to irregularities and overeating.
- Meals should not be skipped. Always carry a bag of nuts, lemon water or a handful of raisins with you. This way you will limit your appetite and avoid overeating at a late meal.
Sample menu for the week
First day
Morning: rice 200 g, butter 10 g, one banana or one 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 g.
Second breakfast: low-fat cottage cheese 120 g with a spoon of 10% sour cream, green apple, 200 ml of tea.
Dinner: boiled vegetables 220 g, roast piece of beef 140 g
Second day
Morning meal: a sandwich of a piece of whole grain bread, creamy cottage cheese and plastic cucumber, 100 g of grapes, tea or coffee with honey.
Snack: cottage cheese 50 g with a teaspoon of honey.
Daily meal: meat broth 200 g, salad of fresh Chinese cabbage with cucumber and tomato seasoned with lemon juice.
Second breakfast: a red apple and a kiwi, green or herbal tea.
Dinner: lean beef 200 g, two fresh cucumbers.
The third day
Morning: 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 breakfast: cottage cheese casserole, semolina, 150 g of banana, herbal tea.
Dinner: 200 g of peeled seafood, two cucumbers and one tomato.
Fourth day
Morning: oatmeal with milk 200 g, fresh raspberries, blackberries, blueberries or strawberries - 100 g.
Snack: 100 g of low-fat unsweetened yogurt, a teaspoon of honey and freshly brewed black coffee.
Daily meal: baked low-fat fish 250 g, sauerkraut 130 g.
Second breakfast: salad of tomatoes, cucumbers, seasoned with low-fat sour cream 200 g.
Dinner: 200g roasted skinless chicken sprinkled with 30g parmesan, plus two cucumbers.
Fifth day
Morning: 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, dried slice of bread or biscuits and 10 g of cheese.
Second breakfast: homemade cottage cheese casserole, raisins and yogurt 150g.
Dinner: baked hake 200 g and seaweed 100 g.
Sixth day
Morning meal: scrambled omelet from two eggs and 150 ml of milk, freshly brewed black coffee.
Snack: grapefruit or pomelo.
Daily meal: baked potatoes 150 g with mushrooms 100 g, baked chicken 70 g.
Second breakfast: kefir or low-fat yogurt to drink 200 ml, one green apple.
Dinner: low-fat cottage cheese 150 g without added sugar, two apples baked in the oven.
Seventh day
Morning: millet porridge in water 200 g with butter 30 g, a cup of black tea without sugar.
Second morning meal: kiwi and banana.
Daily meal: stewed 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.
Dinner: steamed fish cutlet 150 g, boiled white rice 100 g, one tomato.
How to start eating right
The acceleration of the rhythm of life and the 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 howto start eating right and include this element in your daily schedule.
In addition to knowing how to most effectively distribute and balance your menu, it is useful to consider the psychological aspect and make sure that you have the right approach to changing your eating habits. Whatever the goal of the diet - realizing the desire to lose weight or improve well-being - it is very important to form the right attitude to the problem.
Therefore, you should not:
- expect to instantly improve your health, completely change your food preferences and habits all at once;
- Distribute your attention on several complex tasks simultaneously;
- sharply give up all usual foods at once;
- elevate the harmonization of diet to an end in itself and subjugate the whole way of life to it;
- Paying attention to thoughts about food, it is better to direct the energy of the mind in another useful and important direction.
Why you should eat right
Adherence to the daily routine and diet, combined with the absence of bad habits and adequate physical activity, are the main conditions for maintaining the body in optimal condition. Very often these simple truths are not remembered until health problems begin, depriving a person of the opportunity to enjoy the daily pleasures of life.
For those who already face the problem of lack of energy and physical strength, excess weight, poor sleep, deterioration of the condition of the skin and hair or any other of the wide range of disorders provoked by an unhealthy lifestyle, as well as those whoare. thinking about their prevention in advance, it will be vital to decide to switch to a harmonious diet, to follow it in practice, without delay.
The basis of a healthy lifestyle was and remains proper nutrition. Because 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 the competent preparation of a diet for the day.
Rules for choosing a diet for the day
Creating a balanced menu is quite simple. After you have decided to improve your health and correct your figure, you need to take care of the quality, quantity and time of food intake. The food must be fresh, the diet varied and properly distributed throughout the day.
- It is better to start eating more often and in small portions (not three times, but 4-6).
- Do not eat heavily before going to bed.
- Include vegetables in every meal.
- Drink more plain still water.
- Reduce the amount of simple carbohydrates.
Your decision to stick to a healthy diet will be rewarded with improved health, overall well-being, weight loss and enhanced immunity.
The correct diet for the day should conform to a pattern where the first meal is denser than all subsequent meals.
It is important for beginners to gain an understanding of the substances each body needs to function properly and their ratio. The key to a balanced menu is the right combination of proteins, fats and carbohydrates, as well as the presence of trace elements 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 invigorate and prepare the digestive system for further functioning. It is also useful for quickly removing waste products from the body, losing weight and improving the condition of the skin.
A glass of water should be consumed properly - about thirty minutes before meals, slowly, in small sips.
Contrary to popular belief, a nutritionist's advice on the morning meal refers to the exclusion of sweets from it. This is due to the fact that when it receives one portion of glucose, the body will require 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 meal in the middle of the day should contain from 25 to 50% of the total energy value of the daily diet.
To make your lunch as healthy as possible, you should remember the following recommendations:
- the beginning of the meal is soup;
- drinking warm (except cold) drinks;
- the interval between lunch and the previous meal should be at least 2-3 hours;
- It is useful to balance a very large lunch with a light dinner.
In no case should you neglect a full lunch.
What is the best thing to eat for dinner?
A balanced diet dinner contains a minimum of calories. Eating carbohydrates should be avoided. However, this food should not be completely excluded from the regime - this provokes serious disturbances in the work of the digestive system.
You can give preference to natural sour milk, dishes with steamed poultry, cottage cheese and seafood.
A good choice would be a protein omelette or a small portion of legumes - 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 get?
The calories needed by the body are calculated using formulas that include data on the following parameters of a specific person:
Special 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 driven by the desire to lose weight, the normal indicators are reduced by 20%, if he strives to gain muscle mass, they increase by the same amount.
Average standards suggest that women consume from 1000 to 2000 kcal per day, men from 2500 to 5000. But exact calculations must be made individually.
What foods should you avoid when creating a healthy diet?
Adapting the body to a new food system takes time, like the formation of any habit. If you can't eliminate all unhealthy foods at once, you should do it gradually, allowing yourself something from the forbidden list about once a week.
This will help relieve stress and have fun. However, this weight loss should then be compensated for 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, breads and wheat bread (it would be correct to give preference to whole wheat and rye without yeast);
- sweets;
- sausage products;
- mayonnaise and sauces based on it;
- canned meat and fish;
- smoked and salted meat dishes;
- egg yolk;
- foods high in animal fat;
- alcohol;
- fast food, semi-finished products;
- carbonated drinks, especially sweet ones, containing dyes and flavors.
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. Always prefer boiled and steamed over fried.
An example of the correct menu for the day
Everyone's taste preferences are individual. In addition, it is difficult to create a proper menu for a long time. But once you take the path of adjusting your diet, you will gradually learn many recipes and new dishes and you will be able to choose the ones that are most preferred by you.
Roughly, a meal for a day might look like this:
- boiled egg with buckwheat porridge for breakfast, natural cocoa as a drink, you need to add a fresh apple or orange;
- for lunch - pickle soup, stewed, boiled or baked chicken meat without adding fat, preferably fillet, a piece of rye or rye-wheat bread, green tea with honey or lemon;
- during the afternoon snack you can eat cottage cheese with fresh fruit or berries;
- A great dinner would be some lean meat (uncooked) and vegetables.
For light snacks you can turn to vegetables and fruits, in case of intense hunger you can turn to nuts and seeds. We must not forget the daily consumption of clean water (about 2 liters), necessary for health.
Weekend
Some people think that on days off they can afford to deviate from their diet and eat unhealthy foods that were not present in the diet on other days. This opinion is wrong, because such an action can cancel all the benefits of the previous menu. Of course, sometimes you can afford something not particularly useful, but in small quantities. Heavy food can be consumed on holidays, but not every weekend.
The menu for Saturday in the mode of proper nutrition may look like this:
- Breakfast includes oatmeal and a baked apple. You should use tea as a beverage. 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 opt for dried fruits instead.
- For dinner, a great option would be ham and vegetable stew. The drink is tea.
On Sundays you can treat yourself to cottage cheese for breakfast. It should be seasoned with honey. You can also eat toast with tea. For a second breakfast, you can choose yogurt and biscuits. Lunch consists of borscht, chicken cutlet with buckwheat, compote. An excellent option for an afternoon snack, as usual, will be cottage cheese with the addition of dried fruits. For dinner, it is recommended to eat boiled beef 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 of a working person does not leave much time. Under no circumstances should you give up on your decision to get healthier or your desire to lose weight.
The beginning of the path is always the most difficult, very often we leave achieving what we want without starting, 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 with delivery, fresh and well balanced. It is very easy to choose a food for yourself from the section that fits your goal (lose weight, stay in shape after a diet, gain muscle mass, etc. ). A menu for a calendar and working week is available, with a detailed description of the composition of the products and the nutrients in them.
Upon your request, we will deliver healthy, fresh food that you can consume at work and at home. The comfortable service conditions will allow you, without wasting time and effort in the kitchen, to enjoy a variety of balanced dishes, many of which you will soon not prepare yourself.
The ability to use the services offered by respected and competent specialists will eliminate the need to study numerous videos, view photos and read articles to expand your culinary range.
There's no reason to delay starting your healthy eating plan. Do it today.