A proper nutrition (PN) weight loss diet can be treated differently. You can criticize and find fault with it, or stick to it fanatically for the rest of 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.
Eating right isn't just about coleslaw and steamed fish. Under the PP system, millions of recipes for breakfast, lunch and dinner have been created, many of which meet the needs of the body and are worthy of inclusion in the proper nutrition plan of any 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 oatmeal, as well as cereals), 35% are fresh andevaporated. or ripe vegetables and fruits, and 20% is healthy protein (lean meat, any kind of poultry and fish, fermented milk and milk 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 dessert. But do not exceed the permissible limit of products containing sugar per day - 5 teaspoons. Better yet, replace the sugar with honey. All sweets can be consumed only in the first half of the day so that you have time to burn the calories taken before the 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 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 foods and sauces, as well as canned goods. Sugar and salt are added in large quantities to ketchup as well.
TIME
Each diet can only be used for a limited period. After you have achieved the results, you should switch to a healthy diet. If you start to stick to proper nutrition, you won't have to give up your favorite and unhealthy foods altogether. But you must strictly control the time and volume of consumption of such products, and also compensate their caloric content with physical activity.
Proper nutrition is so healthy and beneficial that you can and even should 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 kind of food can be called correct?
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 to ensure the daily requirement. It is also important to follow other rules that make eating correct. Thus, fast foods, 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, boiled or baked foods. You should eat food at the same time every day.
How to create a menu for the week
The special thing about proper nutrition is that it does not mean 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 that contain 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 that the calories are distributed correctly.
Typically, people who adhere to proper nutrition create a menu for the week in advance, and then simply prepare the 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 for weight loss
Individual planning of your menu for the day, week, month will help you develop the habit of eating properly and in a strictly defined manner. Partial - 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 daily routine. Rely on your lifestyle when creating a plan.
Meals 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
- At 10: 00 a. m. , have a light second breakfast
- At 13. 00 go for lunch
- 16. 00 for afternoon tea
- Have dinner at 19. 00
Diet for "night owls" (people who get up after 9: 00 and go to bed around 00: 00)
- Have breakfast at 10. 00
- At 13: 00 for lunch
- 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 to suit your daily routine.
Key recommendations
- You should eat breakfast one hour after waking up
- Drink 250 ml of plain warm water in the morning on an empty stomach.
- Leave 2-3 hours between each meal
- eat dinner earlier or no later than two hours before bedtime
To lose weight properly, you need to keep track of the calories of all the foods you eat. To do this, take a notepad or a special application 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, immediately prepare a grocery shopping list. And immediately decide what day you will cook. On certain days, for example, chicken and fish should be included. 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. Every morning should be balanced and nutritious - 50% of the daily intake of carbohydrates should be in the morning, 30% for proteins and 20% for fats.
- Dinner should contain mainly protein. For example, low-fat cottage cheese, baked chicken or steamed fish.
- Afternoons and breakfasts are proper and balanced meals between main meals. But they should not turn into a full meal. Prepare fresh fruit for snacks (you can have a banana, 150-200 g of grapes, a large apple), fresh or boiled vegetables (cabbage, tomatoes, carrots, radish, etc. ), dried fruits or nuts (the latter must be unsalted and 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 long-distance cyclocross planned, increase your diet for that day. Plan the right amount of carbohydrates and proteins and eat a good breakfast before leaving the house.
- Drink plain drinking water - not cold or boiling (it cleans the gastrointestinal tract and starts metabolic processes). Green tea is good for those who lose weight (it accelerates metabolism, meets 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
- Allotments 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 thermal treatment of 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 live vegetables and fruits to boiled and baked foods, consume all types of greens as much as possible.
- Heavy dinner with large portions. Boil or boil meat or fish, be sure to add a fresh vegetable (for example, 200 g of boiled beef with a fresh cucumber).
- Frequent drinking of alcohol. It should be avoided, as it is quite caloric and can provoke a strong feeling of hunger.
- You should not drink water while eating. The same goes for tea or juice. Make a glass of tea just one 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 skipped. Always carry a bag of nuts, lemon water, or a handful of raisins with you. This way you will curb your appetite and avoid overeating during a delayed meal.
Sample menu for the week
First day
Breakfast: 200 g of rice, 10 g of butter, a banana or an apple, black coffee.
Snack: dry gray bread, boiled egg, tomato.
Daily meal: steamed mackerel 200 grams, Chinese cabbage salad with peas and sunflower oil 180 grams.
The second snack: low-fat cottage cheese 120 g with a spoonful of sour cream 10%, green apple, 200 ml of tea.
Evening meal: boiled vegetables 220 g, roast beef 140 g
The second day
Breakfast: a sandwich made from a piece of cereal bread, creamy cottage cheese and a plastic cucumber, 100 g of grapes, tea or coffee with honey.
Snack: 50 g of cottage cheese with a teaspoon of honey.
Daily meal: 200 g broth, fresh Chinese cabbage salad with cucumber and tomato, seasoned with lemon juice.
Second snack: a red apple and a kiwi, green or herbal tea.
Evening meal: lean beef 200 g, two fresh cucumbers.
On the third day
Breakfast: boiled oatmeal without milk - 210 g, a spoonful of honey, avocado and coffee without sugar.
Snack: pine nuts or walnuts 60 g, green apple, tea, lemon slices.
Daily meal: brown rice 150 g, the same amount of steamed vegetables.
Second snack: cottage cheese casserole, oatmeal, 150 g of banana, herbal tea.
Evening meal: 200 g 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 fat-free unsweetened yogurt, a teaspoon of honey and freshly brewed black coffee.
Daily meal: baked fish with low fat 250 g, sauerkraut 130 g.
Second snack: salad with tomatoes, cucumbers, seasoned with low-fat sour cream 200 g.
Evening meal: 200g roasted skinless chicken, sprinkled with 30g parmesan cheese, plus two cucumbers.
The fifth day
Breakfast: 200 g of mashed potatoes in water with the addition of 30 g of butter, a boiled egg, a cucumber.
Snack: green tea and two kiwis.
Daily meal: mushroom soup with barley 260 g, a slice of dry bread or crackers and 10 g of cheese.
Second snack: homemade casserole with cottage cheese, raisins and yogurt 150 g.
Evening meal: Baked cod 200 g and seaweed 100 g.
The sixth day
Breakfast: an omelette beaten with two eggs and 150 ml of milk, freshly brewed black coffee.
Snack: grapefruit or pomelo.
Daily meal: baked potatoes 150 g with champignons 100 g, baked chicken 70 g.
Second snack: kefir or low-fat drinkable yogurt 200 ml, a green apple.
Evening meal: low-fat cottage cheese 150 g without added sugar, two apples baked in the oven.
The 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: casserole with steamed vegetables + 20 g of cheese - 250 g, boiled chicken fillet - 100 g.
Second snack: boiled shrimps 200 g, carrot or tomato juice 200 ml.
Evening meal: steamed fish fillet 150 g, boiled white rice 100 g, one tomato.
How to start eating right
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, do a lotpeople think about how to start. eat right and include this item in your daily schedule.
In addition to knowing how to divide and balance your menu more effectively, it's helpful to consider the psychological aspect and make sure you have the right approach to changing your eating habits. Whatever the goal of the diet - to realize 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 immediately improve your health, change your preferences and eating habits completely immediately;
- Distribute your attention to several complex tasks at the same time;
- suddenly give up all usual foods at once;
- make the harmonization of the diet an end in itself and subjugate the whole way of life;
- By 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
Compliance with the daily routine and diet, along with the absence of bad habits and proper 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 the everyday pleasures of life.
For those who have already faced the problem of lack of energy and physical strength, excess weight, poor sleep, deterioration of skin and hair, or any of the many disorders caused by an unhealthy lifestyle, as well as those whoare thinking in advance about their prevention, it will be vitally important to make a decision to switch to a harmonious diet, follow it in practice, without delay.
The basis of a healthy lifestyle has been and remains the right food. 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 the competent preparation of a diet for the day.
Rules for choosing a diet for the day
Creating a balanced menu is quite simple. Once you have decided to improve your health and correct your figure, you should take care of the quality, quantity and time of food intake. The food should be fresh, the diet varied and distributed correctly 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 clean 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 strengthened immunity.
The right diet for the day 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 organism needs for proper functioning and their ratio. The key to a balanced menu is the correct 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 plain water, not cold (if the acidity of the stomach allows, with the addition of natural fresh lemon juice). This will help strengthen and prepare the digestive system for further operation. It is also useful for rapid removal of waste products from the body, weight loss and improvement of skin condition.
A glass of water should be consumed correctly - about thirty minutes before meals, slowly, in small sips.
Contrary to popular belief, a nutritionist's advice about breakfast is to exclude sweets from it. This is due to the fact that when it receives a portion of glucose, the body will ask for 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 hot drinks (except cold);
- the interval between lunch and the previous meal should be at least 2-3 hours;
- It is useful to balance a very hearty lunch with a light dinner.
Under no circumstances should you neglect a full lunch.
What is 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 regime - it provokes serious disturbances in the functioning of the digestive system.
You can give preference to natural yogurts, steamed poultry dishes, curd casserole 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 the 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 include data on the following parameters of a given 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 right sets for himself. If he is motivated by the desire to lose weight, the normal indicators decrease by 20%, if he tries 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. However, accurate 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 junk food 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 weakening should then be compensated by increasing the amount of vegetables, fruits and clean drinking water.
A list that will help limit harmful foods in your diet:
- rich baked products, based on yeast and with additives, bread and wheat bread (it would be correct to give preference to whole grain 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 rich in animal fats;
- alcohol;
- fast food, semi-finished products;
- carbonated drinks, especially sweet ones, containing colors and flavorings.
It is especially important to understand the importance of freshness of products and prepared foods. Even healthy foods can be harmful if not prepared properly. Always prefer boiled and steamed rather than fried.
An example of the right menu for the day
Everyone's taste preferences are individual. Moreover, it is difficult to create a menu correctly for a long time. However, as soon as you take the path of correcting your diet, you will gradually learn many new recipes and dishes and you will be able to choose the ones that are most preferable for yourself.
Approximately the food of a day can look like this:
- boiled egg with buckwheat porridge for breakfast, natural cocoa as a drink, you should also add an apple or a fresh orange;
- for lunch - pickle soup, steamed chicken meat, boiled or baked without adding fat, preferably fillet, a piece of rye bread or rye wheat, green tea with honey or lemon;
- during the afternoon snack you can eat cottage cheese with berries or fresh fruit;
- A great dinner would be some lean (undercooked) 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 about the daily consumption of plain water (about 2 liters) necessary for health.
weekend
Some people believe that on the weekend 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 wrong, since such an action can negate all the benefits of the previous menu. Of course, sometimes you can afford something that is not very useful, but in small quantities. Heavy meals can be consumed during holidays, but not every weekend.
The menu for Saturday in the right way of eating can look like this:
- Breakfast includes oatmeal and baked apples. You should use tea as a drink. 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 dish. Salad - vinaigrette. The drink is compote.
- For an afternoon snack, you can eat yogurt and add nuts to it. You can choose dry fruits instead.
- For dinner, a great option would be stew with bacon and vegetables. The drink is tea.
On Sunday you can treat yourself to curd casserole for breakfast. It should be passed with honey. You can also have toast with tea. For the second breakfast you can choose yogurt and crackers. Lunch consists of borscht, chicken cutlets with buckwheat, compote. An excellent option for an afternoon snack, as usual, would 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 pace of life of a working person does not leave time for much. 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 very often leave without starting what we want, 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 own food, you can order fresh and well-balanced meals ready for delivery. It is very easy to choose food for yourself from the section that matches your goal (lose weight, keep fit after a diet, gain muscle mass, etc. ). A menu is provided for the calendar and working week, with a detailed description of the composition of products and nutrients in them.
At your request, we will provide you with 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 prepare yourself soon.
The opportunity to use the services provided by respected and competent specialists will eliminate the need to study numerous videos, look at photos and read articles in order to expand your kitchen range.
There's no reason to put off starting your healthy eating plan. Do it today.