How to lose weight with proper nutrition and is it really possible? We will talk about it today.
A healthy diet is a diet that ensures the growth, normal development and vital activity of a person, contributing to the strengthening of his health and the prevention of diseases.
Eating a healthy diet, combined with regular exercise, reduces the risk of chronic diseases such as obesity, cardiovascular disease, diabetes, hypertension and cancer. A healthy diet affects alertness and performance.
The principles of good nutrition
Proper nutrition helps maintain performance, increase life expectancy, maintain a normal weight and prevent various diseases.
You can switch to PP at any age, but this should be done gradually so that it does not become stressful for the body. In order for the body to receive all the nutrients necessary for normal functioning, it is necessary to adhere to the basic rules of PP:
- The diet must be balanced and varied;
- It is necessary to include more fruits and vegetables in the diet;
- Respect the consumption regime;
- Eat often, but in small portions;
- Chew your food well;
- Have dinner no later than 3 hours before bedtime.
With PP you need to monitor the calorie content of your food and your weight. ⅓ of the fats consumed should be saturated, that is, solid animal and vegetable fats, the rest ⅔ - unsaturated and liquid fats. When consuming dairy products, it is better to give preference to low-fat products.
The diet should include more vegetables, fruits, legumes, whole grains, nuts, as 50-60% of all the energy the body receives from this food. You should limit to 30-40 grams of simple carbohydrates: sugar, honey, sugary carbonated drinks. Also, limit your consumption of table salt and use iodized or pink salt.
The body must receive sufficient amounts of vitamins necessary for its normal functioning.
It is not difficult to follow the rules of the PP, the important thing is that it becomes part of a healthy lifestyle, a habit.
How to lose weight with proper nutrition
The diet for PP will depend on the type of human activity, place of residence, lifestyle. It will be difficult to lose weight on just one proper diet. The reasons for weight gain are different for everyone, so it is necessary to get rid of excess weight individually, using different methods.
It is necessary to understand that the weight accumulated over the years will not go away quickly. In most cases, people need complex psychotherapy. They will have to learn to live in a new way, eliminate stressful situations, if possible, cope with their problems without jamming. You will have to think about a complex of physical activities. These can be: walking, jogging, swimming, cycling, training in the gym or at home. Loads must be selected taking into account the state of health, weight and other important factors.
Proper nutrition: how to lose 10 kg
Losing 10 kg per month is quite possible if you choose the right diet. The main thing is that the extra pounds disappear gradually and without harm to health.
There are many diets, I suggest several:
Striped diet
With this diet the weight goes away and doesn't come back.
Its principles:
- Kefir days should be alternated with low calorie days. This allows you to diversify the menu and makes it easier to tolerate the diet;
- The "white" days should alternate with the "colored" ones. On "white" days, it is necessary to use only kefir with a fat content of not more than 1% - up to 2 liters per day. On other days, you can eat different foods, but make sure the calorie content does not exceed 1500 kcal per day.
You can include in the diet:
- Egg;
- Dairy product;
- Meat, poultry;
- Fish;
- Buckwheat, oatmeal, boiled in water;
- Rye bread;
- Fruit;
- Vegetables;
- Berries;
- Peanuts;
- Black and green tea.
The striped diet is contraindicated for people with diseases of the gastrointestinal tract, kidneys, gout, during pregnancy and breastfeeding.
Sample menu
On a white day, the menu can be as follows:
- During the day, you need to drink 2 liters of kefir, nothing else is possible;
- For the whole day, you can drink 1. 5 liters of kefir, eat 100 g of boiled oatmeal in water for breakfast;
- During the day, drink 2 liters of kefir, for dinner eat 150 g of chicken meat, removing the skin;
- You can drink 1. 5 liters of kefir per day, eat 1 apple or grapefruit.
The "colored days" are very different.
- Breakfast: 200 g of buckwheat porridge, boiled in water, a cup of green tea;
- Lunch: a portion of chicken broth, 200 g of boiled chicken meat, vegetable salad;
- Dinner: 200 g of steamed vegetables and fish.
It is very important to get out of the diet correctly: for 2 weeks, eat healthy food, the calorie content of which should not exceed 1500 kcal.
The diet of the TV presenter
This diet is a personal development of a doctor and a famous TV presenter. Colleagues specializing in dietetics helped her in compiling the menu. To cope with the habit of eating junk food, ready-made food kits are offered to those who wish to lose weight.
Principles of the diet
Finished products are packed in boxes and sent to people who want to lose weight. Before use, they must be heated, thawed or poured with boiling water. For 6 days, you need to eat according to Malysheva's recommendations. The last day of the week is the unloading. The diet is designed for a month. Calories should be counted very carefully. Women need 1200 kcal per day, men - 1500 kcal.
Men, in addition to the main meals, should eat at noon. Women who have lost weight can add fruits and vegetables to their diet. It is necessary to follow a water based diet, drink 2 liters of water per day and most of it is best to drink in the morning.
You need to eat 4-5 times a day, strictly observing the time. Breakfast - 8am, 2nd breakfast - 11am, lunch - 1pm, afternoon tea - 4pm, dinner - 7pm. Chew your food well. Minimize simple carbohydrates. You can include whole grains and breads in your diet. At lunchtime, protein foods should prevail. Season salads with vegetable oil, limit animal fats. Minimize the salt. To improve the taste of the dish, you can season with lemon juice. During the diet it is forbidden to consume alcoholic beverages.
You can eat vegetables, herbs, mushrooms without restrictions. Limited quantities of poultry, seafood, potatoes, fermented dairy products with zero fat content, eggs, nuts, fruits other than bananas, olive oil, grains and legumes are allowed. If you are hungry between meals, you can drink a glass of kefir.
Diet is contraindicated during pregnancy and lactation, in the presence of chronic diseases, under the age of 16, while carrying out physical strength exercises.
Sample menu
1st day
- Breakfast: boiled egg, apple, buckwheat, carrot salad;
- 2nd breakfast: Cottage cheese casserole with sour cream, green tea, dried fruit;
- Lunch: steamed beef, boiled cauliflower, rosehip broth;
- Afternoon snack: Grapefruit;
- Dinner: baked apple with cinnamon, stewed cabbage with zucchini.
2nd day
- Breakfast: oatmeal with berries, milk;
- 2nd breakfast: Salad with ricotta and plums, black bread;
- Lunch: Pilaf with chicken, salad with cabbage, tomatoes, aromatic herbs, rosehip broth;
- Afternoon snack: Ricotta, half a glass of yogurt;
- Dinner: cod pies, boiled green beans.
3rd day
- Breakfast: steamed omelette, carrot and apple salad;
- 2nd breakfast: apple;
- Lunch: vegetable broth, chicken fillet with beans;
- Afternoon snack: stewed cabbage with carrots and apples;
- Dinner: low-fat cottage cheese.
4th day
- Breakfast: peas, boiled beef, rye bread;
- 2nd breakfast: Vinaigrette, rye bread;
- Lunch: cabbage and carrot salad, boiled fish, rosehip broth;
- Afternoon snack: apple, walnuts;
- Dinner: curd - carrot casserole with sour cream.
5th day
- Breakfast: oatmeal with raisins and prunes;
- 2nd breakfast: zucchini puree with aubergines;
- Lunch: Vegetables, boiled fish, rosehip broth;
- Afternoon snack: vegetable pilaf;
- Dinner: low-fat cottage cheese.
6th day
- Breakfast: Egg, slice of cheese, peas;
- 2nd breakfast: baked potatoes, sauerkraut, onions;
- Lunch: Pea soup, stewed zucchini with carrots, chicken fillet, black bread;
- Afternoon snack: a glass of kefir;
- Dinner: cottage cheese, broccoli in the oven.
7th day
- Breakfast: Barley porridge, stewed carrot, apple;
- 2nd breakfast: Orange;
- Lunch: stewed cabbage with meat, apple;
- Afternoon snack: Ricotta, aromatic herbs;
- Dinner: boiled beans and fish.
Fractional diet
It allows you not to feel hungry during the day and not to pass. As a result, excess weight disappears without any effort.
Dietary principles:
- Eat small meals 6 times a day. In addition to the main meals, there should be 2 snacks;
- The limit of 2000 kcal cannot be exceeded during the day. The minimum threshold is 1200 kcal;
- It is forbidden to eat harmful products;
- It is necessary to drink 2 liters of water during the day. You can drink tea and coffee, but without sugar.
You can eat vegetables, fruits, herbs, berries, low-fat dairy products, lean meat and poultry, fish.
It is forbidden to eat sweets, baked goods, smoked foods, fried foods, fast foods, semi-finished products, nuts, pork, lamb, bacon, soy, legumes, dried fruit, carbonated drinks.
Sample menu
1st day
- Breakfast: oatmeal boiled in water;
- 2nd breakfast: Fruit, hazelnuts;
- Lunch: beet and carrot salad, tomato, bread;
- Afternoon snack: Yogurt with berries and fruit;
- Dinner: half chicken breast, vegetable salad. Before going to bed - a glass of kefir.
2nd day
- Breakfast: omelette, coffee, bread;
- 2nd breakfast: Tomato and cucumber salad;
- Lunch: Cream of mushrooms and cream, boiled veal;
- Afternoon snack: Fruit with sour cream;
- Dinner: vegetable salad, rye bread. Before going to bed - a glass of milk.
3rd day
- Breakfast: buckwheat with milk;
- 2nd breakfast: fruit, honey;
- Lunch: Soup with meatballs, vegetable salad, rye bread;
- Afternoon snack: Ricotta casserole with dried fruit;
- Dinner: Pilaf, tea. Before going to bed - a glass of milk.
4th day
- Breakfast: semolina, bread, tea;
- 2nd breakfast: fruit on your own;
- Lunch: steamed turkey, vegetable salad;
- Afternoon snack: Cocoa with milk;
- Dinner: spaghetti, tea. Before going to bed - a glass of kefir.
5th day
- Breakfast: oatmeal, a slice of feta, a glass of freshly squeezed orange juice;
- 2nd breakfast: Fruit;
- Lunch: chicken, vegetables, rye bread;
- Afternoon snack: berries with sour cream;
- Dinner: rice, vegetable salad, dressed with lemon juice. Before going to bed - a glass of kefir.
6th day
- Breakfast: scrambled eggs, a slice of cheese, tea, bread;
- 2nd breakfast: tomato, boiled egg;
- Lunch: chicken soup, rye bread;
- Afternoon snack: Yogurt with fruit;
- Dinner: vegetable salad, steamed fish. Before going to bed - a glass of fermented cooked milk.
7th day
- Breakfast: boiled chicken;
- 2nd breakfast: diet cookies, kefir;
- Lunch: ham, vegetable salad;
- Afternoon snack: banana, fermented cooked milk;
- Dinner: pea puree, veal. Before going to bed - a glass of milk.
The diet has its advantages: during the diet you lose fat, not muscle mass. Nutrition is balanced. Although the weight disappears slowly, the result is stable. Calorie content is reduced, but due to frequent meals, hunger does not make itself felt. Patients with diabetes mellitus can follow a fractional diet. With it, the blood sugar level does not rise sharply.
English diet
It involves the inclusion in the diet of foods containing a large amount of protein, fiber and a minimum of simple carbohydrates.
The diet should be started from 2 days of fasting to properly enter the weight loss program. These days, drink more water, milk, or kefir. Several slices of wholemeal bread are allowed. Food can be boiled, stewed, baked, steamed. Fried and smoked foods are prohibited. You need to salt a little - a little, and to improve the taste, you can add lemon juice or a little spice.
In the morning, half an hour before meals, drink a glass of plain water. Dinner must be no later than 19. 00. Drink a tablespoon of olive oil before going to bed. It is necessary to strictly adhere to the established regime.
During fasting days, you can drink kefir, skim milk, tomato juice. On protein days there is hake, pollock, lean beef. In the days of vegetables: zucchini, eggplant, tomatoes, peppers, white cabbage, cucumbers, beets. The use of vegetables is allowed: parsley, basil, thyme, oregano, celery, asparagus, lettuce. From fruits, you can eat apples, oranges, kiwis. From sweets - honey. Bread - bran, rye, oatmeal. It is allowed to drink green and herbal tea, natural coffee. Drink more water.
The diet consists of 3 phases, which can be alternated at your discretion.
1st stage
The first phase involves 2 days of fasting, during which it is allowed to drink milk and eat bread.
For breakfast, drink a glass of milk and eat 150 g of dry bread. At lunchtime - drink a glass of milk. For dinner - drink a glass of milk and eat 150 g of dry bread
Duration of the internship - 1 day. In the evening you can drink a glass of unsalted tomato juice.
2nd stage
- Breakfast: Bread with honey and nuts, green tea;
- Lunch: 200 g of fish broth, boiled chicken, 3 tbsp. L. boiled peas, wholemeal bread;
- Afternoon snack: a glass of milk or green tea;
- Dinner: boiled egg, a slice of boiled beef.
The internship lasts 2 days.
3rd stage
- Breakfast: 2 apples or an orange;
- Lunch: vegetable soup, stewed vegetables, bread;
- Snack: any 2 fruits;
- Dinner: vegetable soup, green tea.
The internship lasts 2 days.
When leaving the diet for breakfast, lunch and dinner, it is necessary to consume 200 g of kefir and cottage cheese.
Such a diet is contraindicated for people with gastrointestinal diseases, during pregnancy and breastfeeding.
Cucumber diet
The diet is very popular, as cucumbers consist of 90% water and have only 16 kcal per 100 g of product. Although it's called "cucumber", that doesn't mean you'll only have to eat cucumbers. You can eat cucumbers and drink water for only one day, which is considered to be draining. During this day, you can lose 0. 5 - 1 kg of excess weight.
The diet can be continued for 7 or 14 days. At this time, cucumbers will be the staple food. You can supplement the menu with vegetables, fruits, kefir, protein products.
Sample menu for 3 days
- 1st day: during the day you can eat 1. 5 kg of cucumbers and 0. 5 kg of tomatoes. You can make a salad from them. You can fill it with vegetable oil and lemon juice. You need to divide it into 6 receptions. For dinner, have a glass of low-fat kefir.
- 2nd day: during the day, you need to eat 1. 5 kg of cucumbers. For lunch and dinner, add a hard-boiled egg to the cucumbers.
- 3rd day: in addition to cucumbers, you can eat other vegetables: cabbage, carrots, radishes, lettuce. Cucumbers of the total mass should be. In the evening you can eat 150 g of cottage cheese.
If you allow to extend the diet for 7 days, then for the remaining 4 days you can use the following menu:
4th day
- Breakfast: a cucumber, a slice of cheese, a slice of wholemeal bread, a glass of unsweetened green tea;
- Lunch: 2 cucumbers, 1 egg;
- Dinner: Salad: cucumber, onion, dill, dressed with olive oil. A glass of kefir.
5th day
- Breakfast: Cucumber, scrambled eggs, sugar-free herbal tea;
- Lunch: 2 cucumbers, 100 g of rice, baked fish, unsweetened green tea;
- Dinner: 2 cucumbers, a glass of yogurt.
6th day
- Breakfast: cucumber, toast, green tea;
- Lunch: 2 cucumbers, stewed vegetables;
- Dinner: salad with cucumber and tomato, dressed with vegetable oil, a glass of kefir.
7th day
- Breakfast: cucumber, 2 slices of low-fat cheese, green tea;
- Lunch: vegetable soup without potatoes, 2 cucumbers, baked fish;
- Dinner: 2 cucumbers, 200 g of cottage cheese, orange.
Vitamins should be taken during the diet.
Proper nutrition - how much weight you can lose
All nutritionists are confident that it is possible to lose weight with PP, but it will not be as fast as we would like.
With a balanced diet, you need to count calories. If you eat healthy foods in unlimited quantities, the excess calories will be deposited in the fat. For a woman, 1500 - 2000 kcal per day are needed, for men - 2500 kcal. But it must be understood that the calorie content cannot be reduced to critical levels. For women it is 1200 kcal, for men - 1500 kcal. The body needs energy to maintain vital resources. With a lack of energy, the body will take it from muscle tissue.
It is best to count calories when drawing up a menu. All packages contain information on the calorie content of the product. Or you can use a detailed table of the energy value of the products.
The result of weight loss depends on many factors:
- Type of addition;
- Natural metabolism;
- The degree of physical activity;
- Compliance with the diet;
- The number of calories consumed and consumed.
With a significant excess weight, in the first month, you can get rid of up to 10 extra pounds. Thereafter, the weight will decrease more slowly.
With a little excess fat, weight doesn't drop that quickly. In the first month, the result can be 2-4 kilograms.
Is it possible to lose weight with PP without exercise?
When a person loses weight, they don't just lose fat. First of all, the accumulated toxins go away, then the liquid, then - the muscle mass and last but not least - the fat.
If you hope that you can only lose weight with the help of a balanced diet without physical exertion, your skin will sag and this is unlikely to please anyone.
In order not to lose muscle mass, it is necessary to exercise and consume at least 30% of the total amount of protein consumed.
Physical activity includes: walking, running, cycling, swimming, dancing every day.
With PP and small physical exertion, you can eliminate up to 5 kg of excess weight.