Diets for weight loss according to the system of proper nutrition (PN) can be treated differently. You can criticize and find flaws in it, or fanatically adhere to it all your life, enjoying your appearance. But the fact that the PP system is effective and has helped thousands of obese people give up is a fact proven by time and confirmed by nutritionists.
Proper nutrition is not only about cabbage salad and steamed fish. Millions of recipes for breakfast, lunch and dinner have been created under the PP system, many of which meet the body's needs and are worthy of inclusion in everyone's nutritional plan!
PP program
- Focus on the "food pyramid", according to which 40% of the dishes on your table should contain complex carbohydrates (including whole grain bread, all types of cereals, except semolina, as well as cereals), 35% fresh and steamed or baked vegetables and fruits, and20% 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 fruit.
- If you really want to, you can eat a little something sweet. But do not exceed the permissible limit of products containing sugar per day - 5 teaspoons. Better yet, replace the sugar with honey. All desserts can be consumed only in the first half of the day in order to have time to burn the calories received before evening.
- 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 stop eating meat and poultry, you should consume plant protein, which is found in abundance in beans, nuts and soybeans.
- Avoid processed foods, fast foods and sauces, and canned foods. Sugar and salt are added in large quantities even to tomato sauce.
Deadlines
Each diet can only be used for a limited period of time. Once the results are achieved, you should switch to a healthy diet. If you start implementing proper nutrition, you won't have to give up eating your favorite and unhealthy foods altogether. 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 beneficial that you can and even need to adhere to it throughout your life in the name of a slim figure and healthy appearance.
It's time to create a menu for yourself!
What nutrition can be called correct?
Proper (sometimes called healthy) nutrition involves consuming natural foods that only benefit the body. The diet of a person who plans to eat according to this principle should include dishes containing the required amount of nutrients. We are talking about the following components:
It is important to calculate it to meet daily needs. It is also important to follow other rules that make nutrition correct. Therefore, 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, exclude fried, steamed or boiled, stewed or baked foods. You should eat food 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 adherence to a strict menu. It should be drawn up 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 lot of carbohydrates;
- Each meal should include foods containing fiber (vegetables, fruit, bran);
- if you want to eat sweets, it is best to do this only in the morning;
- It is important to distribute calories correctly.
Usually, people who adhere to proper nutrition make a menu for a week in advance, and then prepare dishes according to it. Below are examples of diets from which products have been selected. Of course, changes can occur if, for example, someone does not consume certain types of food.
How to make a meal plan to lose weight
Individual planning of your own menu for the day, week, month will help you develop the habit of eating correctly and in a strictly defined manner. Fractional - at least 3 times, and preferably 5-6 times a day - eating pattern is the key to food discipline. No need to stop or rearrange your usual daily routine. Rely on your lifestyle when making plans.
Diet for "early birds" (people who wake up, for example, at 06. 00 and go to bed at 22. 00)
- Have breakfast at 07. 00
- At 10. 00, second light breakfast
- At 13. 00 go for lunch
- 16. 00 afternoon tea time
- Dinner at 19. 00
Diet for "night owls" (people who wake up after 9. 00 am and go to bed around 00. 00 am)
- Breakfast at 10. 00
- 13. 00 lunch time
- At 15. 00 it's time for lunch
- At 17. 00 go for afternoon tea
- At 20. 00 it's time for dinner
Therefore, adjust your eating schedule to your daily routine.
Main recommendations
- You should have breakfast one hour after waking up
- Drink 250 ml of warm water in the morning on an empty stomach.
- Allow 2-3 hours between any meals
- eat dinner early or no later than two hours before bed
To lose weight properly, you need to monitor the calorie content of all the foods you eat. To do this, get a notebook or a special app on your phone and make notes about the amount of water or juice you drink.
What is important when creating a menu
- When planning your weekly menu, prepare a shopping list immediately. And immediately decide on what day you will cook what. On certain days, for example, chicken and fish should be included. One day you should have a light vegetable salad for dinner and a delicious beef steak for lunch, etc.
- You should never skip breakfast, even if you don't feel hungry. Each breakfast should be balanced and nutritious - 50% of the daily carbohydrate intake should be given at breakfast, leaving 30% for protein, and 20% for fat.
- Dinner should contain mostly protein. For example, low-fat cottage cheese, grilled chicken or steamed fish.
- Afternoon snacks and second breakfasts are appropriate and balanced snacks between main meals. But they should not be turned into a complete meal. Prepare fresh fruits for a snack (you can eat one banana, 150-200 g of grapes, one large apple), fresh or boiled vegetables (cabbage, tomatoes, carrots, radishes, etc. ), dried fruits or nuts(the latter should be unsalted and not in volume more than 30 g per dose).
- When counting calories, subtract the calories burned during physical activity. For example, if you will be walking around town all day or plan to bike a long distance, increase your diet that day. Plan the right amount of carbohydrates and protein, and have a good breakfast before leaving the house.
- Drink plain drinking water - not cold water or boiling water (this cleanses the digestive tract and starts metabolic processes). Green tea is good for losing weight (accelerates metabolism, satisfies the body's need for antioxidants and perfectly suppresses appetite).
- You can drink coffee, but only drink high-calorie varieties (lattes or cappuccinos) before lunch.
Weight loss mistakes
- Details of sweet and starchy foods (should not be excluded completely, but dose their intake so as not to violate the norms of daily calorie intake).
- Fried and smoked. Heat treatment of such food is possible if you fry without oil, over 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 boiled and baked foods, consume all types of vegetables to the maximum.
- Heavy dinner with large portions. Boil or stew meat or fish, be sure to add fresh vegetables (for example 200 g of boiled beef with one fresh cucumber).
- Drink alcohol frequently. It is best avoided because it is quite high in calories and can trigger strong feelings of hunger.
- You should not drink water while eating. The same goes for tea or juice. Brew a glass of tea just an hour before meals and half an hour after.
- Be careful with salt, spices and sauces. All this greatly stimulates the appetite and can lead to irregularity and overeating.
- Meals should not be missed. Always carry a bag of nuts, water with lemon, or a handful of raisins. This way you will curb your appetite and avoid overeating when meal times are delayed.
Sample menu for this week
First day
Breakfast: 200 g rice, 10 g butter, 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 grams.
Second snack: low-fat cottage cheese 120 g with a spoonful of 10% sour cream, green apple, 200 ml of tea.
Dinner: boiled vegetables 220 g, roast beef slices 140 g
The second day
Breakfast: sandwich made from a slice of whole wheat 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, fresh Chinese cabbage salad with cucumber and tomatoes, seasoned with lemon juice.
Second snack: one red apple and one kiwi, green or herbal tea.
Dinner: lean beef 200 g, two fresh cucumbers.
The third day
Breakfast: 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: 150 g brown rice, as much steamed vegetables.
Second snack: cottage cheese casserole, semolina, 150 g banana, herbal tea.
Dinner: 200 g of peeled seafood, two cucumbers and one tomato.
The fourth day
Breakfast: oatmeal with milk 200 g, fresh raspberries, blackberries, blueberries or strawberries - 100 g.
Snack: 100 g unsweetened low-fat yoghurt, a teaspoon of honey and freshly brewed black coffee.
Daily meal: low-fat baked fish 250 g, sauerkraut 130 g.
Second snack: tomato salad, cucumber, seasoned with low-fat sour cream 200 g.
Dinner: 200 g grilled skinless chicken, sprinkled with 30 g parmesan, plus two cucumbers.
Fifth day
Breakfast: 200 g mashed potatoes in water with the addition of 30 g butter, one boiled egg, one cucumber.
Snack: green tea and two kiwis.
Daily diet: mushroom soup with barley 260 g, a slice of dry bread or crackers and 10 g of cheese.
Second snack: casserole of cottage cheese, raisins and homemade yogurt 150 g.
Dinner: grilled hake 200 g and seaweed 100 g.
Sixth day
Breakfast: beaten omelet two eggs and 150 ml milk, freshly brewed black coffee.
Snack: grapefruit or grapefruit.
Daily meal: baked potatoes 150 g with champignons 100 g, grilled chicken 70 g.
Second snack: kefir or low-fat drinking yogurt 200 ml, one green apple.
Dinner: low-fat cottage cheese 150 g without added sugar, two apples baked in the oven.
Seventh day
Breakfast: millet porridge in water 200 g with butter 30 g, a glass of black tea without sugar.
Second breakfast: kiwi and banana.
Daily meal: steamed vegetable casserole + 20 g cheese - 250 g, boiled chicken fillet - 100 g.
Second snack: boiled shrimp 200 gr, carrot or tomato juice 200 ml.
Dinner: steamed fish pieces 150 g, boiled white rice 100 g, one tomato.
How to start eating right
The accelerated pace of life and the abundance of products on store shelves, as well as in fast food chains, products that are advertised, easy to use, but not useful, and often dangerous, make many people think about how to start. eat right and include these items in your daily schedule.
In addition to knowing the most effective way to manage portions and balance your menu, it's also a good idea 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 right attitude towards the problem.
Therefore, you should not:
- hope to improve your health soon, change your preferences and eating habits at once;
- Spread your attention across several complex tasks simultaneously;
- suddenly giving up all regular food at once;
- increasing the harmonization of diet to the end itself and subordinating the entire way of life to it;
- Paying attention to thoughts about food better directs the mind's energy in other useful and important directions.
Why you need to eat right
Compliance with the daily routine and diet, coupled with the absence of bad habits and sufficient physical activity, are the main requirements for maintaining optimal body condition. Often this simple truth is not remembered until health problems begin to emerge, depriving a person of the opportunity to enjoy the daily pleasures of life.
For those who are already faced with the problem of lack of energy and physical strength, being overweight, lack of sleep, damaged skin and hair, or various other disorders triggered by an unhealthy lifestyle, as well as those who are experiencing problems. thinking about prevention in advance, it is very important to make the decision to switch to harmonious food, following it in practice, without delay.
The basis of a healthy lifestyle is proper nutrition. Because the substances that enter the body with food are the main source of strength and raw materials for our body's tissues.
An important start is to competently prepare the diet for the day.
Rules for choosing a diet for the day
Creating a balanced menu is quite simple. Having decided to improve your health and improve your figure, you need to take care of the quality, quantity and timing of food intake. Food should 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 times).
- Don't eat a lot before bed.
- Include vegetables in every meal.
- Drink more water.
- Reduce the amount of simple carbohydrates.
Your decision to adopt a healthy diet will be rewarded with improved health, overall well-being, weight loss and strengthened immunity.
The correct diet of the day should correspond to the first meal being denser than all subsequent meals.
For beginners, it is important to understand the substances each body needs to function properly and their ratios. The key to a balanced menu is the right combination of protein, fat 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 to enter the body is plain water, not cold water (if stomach acidity allows, with the addition of natural fresh lemon juice). This will help refresh and prepare the digestive system for further functioning. It is also useful for quickly removing waste products from the body, reducing weight and improving skin condition.
A glass of water should be consumed correctly - about thirty minutes before meals, slowly, little by little.
Contrary to popular belief, nutritionists' advice regarding breakfast is not to include sweet foods in it. This is because when you receive one portion of glucose, the body will need the next portion some time later, when the sugar that came first is processed by the digestive system.
How to choose a healthy lunch
According to nutritionists, a midday meal should contain 25 to 50% of the total energy value of the daily meal.
To make your lunch as healthy as possible, you should remember the following recommendations:
- the beginning of the meal is soup;
- drink hot drinks (except cold);
- the interval between lunch and the previous meal should be at least 2-3 hours;
- It's useful to balance a really hearty lunch with a light dinner.
Under no circumstances should you neglect a full lunch.
What's the best to eat for dinner?
Dinner with a balanced diet contains minimal calories. Eating carbohydrates should be avoided. However, these foods should not be completely excluded from the diet - they provoke serious disturbances in the functioning of the digestive system.
You can give preference to natural yoghurts, steamed poultry dishes, cottage cheese casseroles and seafood.
A good choice is a protein omelet or a small amount of legumes - beans, lentils, chickpeas.
The key to success is a combination of foods rich in nutrients and low calorie content.
How many calories and minerals should the body receive?
The calories needed by the body are calculated using a formula that includes data on the following parameters of a particular person:
Special attention should be paid to the current state of the body, professional stress, lifestyle and goals set by a person who decides to eat right. If he is driven by the desire to lose weight, the normal indicators decrease by 20%, if he seeks to gain muscle mass, the indicators increase by the same amount.
Average standards suggest women consume from 1000 to 2000 kcal per day, men – from 2500 to 5000. However, accurate calculations must be made individually.
What foods should be avoided when creating a healthy diet?
Adapting the body to a new nutritional system takes time, as does forming any habit. If you can't eliminate all junk food at once, you should do it gradually, giving yourself something from the forbidden list once a week.
This will help relieve stress and have fun. However, this weakening should be balanced by increasing consumption of vegetables, fruit and clean drinking water.
List that will help limit harmful foods in your diet:
- baked goods, bread and rich rye bread, based on yeast and containing additives (it would be better to give preference to whole wheat and rye without yeast);
- confectionery;
- 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, contain colorings and flavorings.
It is very important to understand the importance of freshness of products and ready-to-eat foods. Even healthy foods can be dangerous if not prepared properly. Always prefer boiled and steamed rather than fried.
Example of the correct menu for today
Each person's taste preferences are individual. In addition, it is difficult to create a menu correctly for a long time. However, once you take the path of improving your diet, you will gradually learn many new recipes and dishes, and you will be able to choose for yourself the ones you like best.
Approximately a day's meals might look like this:
- boiled eggs with buckwheat porridge for breakfast, natural chocolate as a drink, you should also add fresh apple or orange;
- for lunch - pickle soup, steamed, boiled or baked chicken meat without adding fat, preferably fillet, a slice of rye or rye bread, green tea with honey or lemon;
- at an afternoon snack, you can eat cottage cheese with berries or fresh fruit;
- A good dinner is lean meat (raw) and vegetables.
For snacks, you can turn to vegetables and fruit; if hunger is extreme, you can turn to nuts and seeds. We must not forget about daily consumption of water (around 2 liters) which is necessary for health.
Weekend
Some people believe that on weekends they allow themselves to deviate from their diet and consume unhealthy foods that are not in the diet on other days. This opinion is wrong, because this action can negate all the benefits of the previous menu. Of course, sometimes you can afford to buy something that is not very useful, but in small quantities. Heavy foods can be consumed on holidays, but not every weekend.
Saturday menu in proper nutrition mode may look like this:
- Breakfast includes oatmeal and baked apple. You should use tea as a drink. It is important to understand that you should never 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 – dressing. The drink is compote.
- For an afternoon snack, you can eat yogurt and add nuts to it. You can choose dried fruits instead.
- For dinner, a great option is ham and vegetable soup. The drink is tea.
On Sunday, you can pamper yourself with cottage cheese casserole for breakfast. It should be flavored with honey. You can also eat toast with tea. For second breakfast you can choose yogurt and crackers. Lunch consists of borscht, chicken cutlets with buckwheat, compote. The best option for an afternoon snack, as always, is 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 provide real benefits. Often the modern pace of life of 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 a journey is always the most difficult, often we leave the achievements we want without starting, simply because of limited time and energy, but there are professionals who are ready and willing to provide competent assistance.
If you don't have time to take care of food, you can order ready-to-eat meals for delivery, fresh and balanced. It is very easy to choose food for yourself from the section that suits your goals (lose weight, stay in shape after a diet, gain muscle mass, etc. ). Menus are offered for the calendar and working week, with a detailed description of the composition of products and nutrients in them.
Upon your request, we will provide healthy and fresh food that you can eat at work and at home. 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 may not immediately prepare yourself.
The opportunity to use the services offered by respected and competent specialists will eliminate the need to study numerous videos, view pictures and read articles to expand your culinary range.
There's no reason to put off your healthy eating plan. Do it today.