How to lose weight with proper nutrition and is it really possible? We will talk about it today.
Healthy eating is nutrition that ensures a person's growth, normal development and vital activity, helps to strengthen his health and prevent diseases.
Following a healthy diet with proper exercise reduces the risk of chronic diseases such as obesity, cardiovascular disease, diabetes, high blood pressure and cancer. A healthy diet affects sobriety and performance.
Principles of good nutrition
Proper nutrition helps maintain performance, prolong life, maintain a normal weight and prevent various diseases.
You can switch to PP at any age, but it should be done gradually so as not to become stressful for the body. In order for the body to receive all the nutrients it needs for normal functioning, it is necessary to follow the basic rules of PP:
- The diet should be balanced and varied;
- You need to include more fruits and vegetables in your diet;
- Follow a drinking regimen;
- Eat often, but in small portions;
- Chew food well;
- Eat no later than 3 hours before bedtime.
You need to monitor the caloric content of your food and your weight with PP. ⅓ part of the consumed fats must be saturated, ie animal and solid vegetable fats, the rest ⅔ - unsaturated, liquid fats. When consuming dairy products, it is better to prefer low-fat products.
The diet should include more vegetables, fruits, legumes, grains, nuts, because 50-60% of the energy received by the body comes from this food. You should limit yourself to 30-40 grams of simple carbohydrates: sugar, honey, sugary fizzy drinks. Also, limit your salt intake and use iodine or pink salt.
You need to get the amount of vitamins your body needs to function properly.
It is not difficult to follow the rules of PP, the main thing is to become part of a healthy lifestyle, 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 with just a proper diet. The reasons for gaining weight are different for everyone, so you need to lose weight individually using different methods.
It is important to understand that the weight gained over the years will not pass quickly. In most cases, people need complex psychotherapy. They will have to learn to live in a new way, to deal with stressful situations, and to solve their problems if possible. You need to think about the complex of physical activity. These can be: walking, running, swimming, cycling, training in the gym or at home. Loads should be selected taking into account health status, weight and other important factors.
Proper nutrition - how to lose 10 kg
If you choose the right diet, it is quite possible to lose 10 kg per month. The main thing is to get rid of excess weight gradually and without harm to health.
There are many diets, I offer some of them:
Striped diet
With this diet, excess weight is lost and does not return.
Its principles:
- Kefir days should be replaced with low-calorie days. This makes it possible to diversify the menu and make it easier to tolerate the diet;
- "White" days should be replaced by "colored" days. On "white" days, you should use only kefir with a fat content of no more than 1% - up to 2 liters per day. You can eat different foods on other days, but make sure the calorie content does not exceed 1500 kcal per day.
You can include in the diet:
- Eggs;
- Dairy products;
- Meat, poultry;
- Fish;
- Buckwheat, oatmeal, boiled in water;
- Rye bread;
- Fruits;
- Vegetables;
- Berries;
- Walnuts;
- Black and green tea.
Striped diet is contraindicated for people with diseases of the gastrointestinal tract, kidneys, gout, pregnancy and lactation.
Sample menu
The menu on a white day can be as follows:
- You need to drink 2 liters of kefir a day, nothing else is possible;
- You can drink 1. 5 liters of kefir throughout the day, eat 100 g of oatmeal boiled in water for breakfast;
- Drink 2 liters of kefir a day, eat 150 g of chicken for dinner, remove the skin;
- You can drink 1. 5 liters of kefir a day and eat 1 apple or grapefruit.
"Colorful days" are very different.
- Breakfast: 200 grams of buckwheat, boiled in water, a cup of green tea;
- Dinner: a portion of chicken broth, 200 g of boiled chicken, vegetable salad;
- Dinner: 200 g of steamed vegetables and fish.
It is very important to get off the diet properly: eat healthy foods with a caloric content of no more than 1500 kcal for 2 weeks.
The diet of the TV presenter
This diet is the personal development of a doctor and a popular TV presenter. He was assisted in compiling the menu by colleagues specializing in dietetics. Ready-made meal kits are offered to those who want to lose weight to cope with the harmful eating habit.
Principles of diet
The finished products are packed in boxes and sent to people who want to lose weight. Before use, they must be heated, melted or poured with boiling water. It is necessary to eat according to Malisheva's recommendations for 6 days. The cargo is unloaded on the last day of the week. The diet is prepared for a month. Calories should be counted very carefully. Women need 1200 kcal per day, men need 1500 kcal.
In addition to the main meals, men should eat at noon. Women who are losing weight can add vegetables and fruits to their diet. It is necessary to follow a water diet, drink 2 liters of water a day, and it is better to drink most in the morning.
It is necessary to eat 4-5 times a day, strictly following the schedule. Breakfast - at 8 in the morning, 2nd breakfast - at 11, lunch - at 13. 00, lunch - at 16. 00, dinner - at 19. 00. Chew food well. Minimize simple carbohydrates. You can include whole grain breads and cereals in your diet. Protein foods should predominate at lunch. Add salads with vegetable oil, limit animal fats. Minimize salt. You can season it with lemon juice to improve the taste of the food. The use of alcohol in the diet is prohibited.
You can eat vegetables, greens, mushrooms without restrictions. Limited quantities of poultry, seafood, potatoes, fermented dairy products with zero fat, eggs, nuts, bananas, olive oil, cereals and legumes are allowed. If you feel hungry between meals, you can drink a glass of kefir.
Diet is contraindicated during pregnancy and lactation, in the presence of chronic diseases, when doing physical strength exercises under 16 years.
Sample menu
1st day
- Breakfast: boiled eggs, apples, buckwheat, carrot salad;
- 2nd breakfast: sour cream, green tea, cottage cheese casserole with dried fruits;
- Dinner: steamed beef, boiled cauliflower, rose broth;
- Afternoon snack: Grapefruit;
- Dinner: baked apple with cinnamon, baked cabbage with pumpkin.
2 nd day
- Breakfast: oatmeal with berries, milk;
- 2nd breakfast: salad with cottage cheese and plums, black bread;
- Lunch: Chicken pilaf, salad with cabbage, tomatoes, herbs, rose broth;
- Afternoon snack: cottage cheese, half a glass of yogurt;
- Dinner: raspberry fish cakes, boiled green beans.
3rd day
- Breakfast: steamed omelet, carrot and apple salad;
- 2nd breakfast: apples;
- Dinner: vegetable broth, chicken fillet with beans;
- Afternoon snack: Cabbage cooked with carrots and apples;
- Dinner: low-fat cottage cheese.
4th day
- Breakfast: green peas, boiled beef, rye bread;
- 2nd breakfast: Vinaigrette, rye bread;
- Dinner: salad with cabbage and carrots, boiled fish, rose broth;
- Afternoon snack: apples, walnuts;
- Lunch: Curd - carrot casserole with sour cream.
5th day
- Breakfast: oatmeal with raisins and plums;
- 2nd breakfast: pumpkin puree with eggplant;
- Dinner: vegetables, boiled fish, rose broth;
- Afternoon snack: Vegetable pilaf;
- Dinner: low-fat cottage cheese.
6th day
- Breakfast: Eggs, slices of cheese, green peas;
- 2nd breakfast: baked potatoes, sauerkraut, onion;
- Dinner: pea soup, baked pumpkin with carrots, chicken fillet, black bread;
- Afternoon snack: a glass of kefir;
- Dinner: cottage cheese, baked broccoli.
7th day
- Breakfast: Barley porridge, baked carrots, apples;
- 2nd breakfast: orange;
- Lunch: Boiled cabbage with meat, apples;
- Afternoon snack: cottage cheese, herbs;
- Dinner: boiled beans and fish.
Fractional diet
It makes it possible not to feel hungry during the day and not to pass. As a result, excess weight disappears without any effort.
Principles of diet:
- Eat small meals 6 times a day. There should be 2 snacks in addition to the main dishes;
- Do not exceed 2000 kcal per day. Minimum limit 1200 kcal;
- It is forbidden to eat harmful products;
- You need to drink 2 liters of water a 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 food, semi-finished products, nuts, pork, lamb, pork, soy, legumes, dried fruits, carbonated beverages.
Sample menu
1st day
- Breakfast: oatmeal boiled in water;
- 2nd breakfast: fruit, nuts;
- Dinner: beet-carrot salad, tomatoes, bread;
- Afternoon snack: yogurt with berries and fruits;
- Dinner: Half chicken breast, vegetable salad. Before going to bed - a glass of kefir.
2 nd day
- Breakfast: omelet, coffee, bread;
- 2nd breakfast: Tomato and cucumber salad;
- Lunch: Mushroom and creamy cream soup, boiled veal;
- Afternoon snack: Fruit with sour cream;
- Lunch: Vegetable salad, rye bread. Before going to bed - a glass of milk.
3rd day
- Breakfast: buckwheat with milk;
- 2nd breakfast: fruit, honey;
- Lunch: Meatballs, vegetable salad, soup with rye bread;
- Afternoon snack: cottage cheese casserole with dried fruit;
- Lunch: Pilaf, tea. Before going to bed - a glass of milk.
4th day
- Breakfast: semolina, bread, tea;
- 2nd breakfast: Fruit on its own;
- Lunch: steamed turkey, vegetable salad;
- Afternoon snack: cocoa with milk;
- Lunch: Spaghetti, tea. Before going to bed - a glass of kefir.
5th day
- Breakfast: Oatmeal, a slice of feta cheese, a glass of freshly squeezed orange juice;
- 2nd breakfast: Fruit;
- Lunch: chicken, vegetables, rye bread;
- Afternoon snack: berries with sour cream;
- Lunch: Rice, vegetable salad, spices with lemon juice. Before going to bed - a glass of kefir.
6th day
- Breakfast: scrambled eggs, a slice of cheese, tea, bread;
- 2nd breakfast: Tomatoes, boiled eggs;
- Lunch: Chicken soup, rye bread;
- Afternoon snack: Fruit yogurt;
- Dinner: vegetable salad, steamed fish. Before going to bed - a glass of fermented milk.
7th day
- Breakfast: boiled chicken;
- 2nd breakfast: Diet cookies, kefir;
- Lunch: Ham, vegetable salad;
- Afternoon snack: banana, fermented baked milk;
- Dinner: pea puree, veal. Before going to bed - a glass of milk.
There are advantages to the diet: during the diet you lose fat, not muscle mass. Nutrition is balanced. Although the weight is gradually reduced, the result is stable. Calories are reduced, but hunger is not felt due to frequent meals. Patients with diabetes mellitus can be on a diet. However, blood sugar levels do not rise sharply.
English diet
It involves the inclusion in the diet of foods high in protein, fiber and a minimum of simple carbohydrates.
To properly enter the weight loss program, the diet should start from 2 days of fasting. Drink more water, milk or kefir these days. A few slices of whole grain bread are allowed. Meals can be boiled, baked, baked, steamed. Fried and smoked foods are prohibited. A little - you need to salt a little and you can add lemon juice or a little spice to improve the taste.
For a glass of plain water half an hour before breakfast. Dinner should be no later than 19. 00. Drink a tablespoon of olive oil before bedtime. It is necessary to strictly follow the established regime.
On fasting days, you can drink kefir, low-fat milk, tomato juice. On protein days, there are hake, pollock, lean beef. In the days of vegetables - pumpkin, eggplant, tomatoes, bell peppers, white cabbage, cucumbers, beets. It is allowed to use greens: parsley, basil, thyme, oregano, celery, asparagus, lettuce. You can eat apples, oranges, kiwis from fruits. From sweets - honey. Bread - bran, rye, oat flour. It is allowed to drink green and herbal tea, natural coffee. For more water.
The diet consists of 3 stages, which can be changed at will.
1st stage
The first stage includes 2 fasting days when you are allowed to drink milk and eat bread.
For breakfast you need to drink a glass of milk and eat 150 g of dried bread. Lunch time - drink a glass of milk. For dinner - drink a glass of milk and eat 150 g of dried bread
Stage duration - 1 day. In the evening you can drink a glass of unsalted tomato juice.
2nd stage
- Breakfast: bread with honey and nuts, green tea;
- Dinner: 200 g of fish broth, boiled chicken, 3 tbsp. l. boiled green peas, whole grain bread;
- Afternoon snack: a glass of milk or green tea;
- Dinner: boiled egg, a slice of boiled beef.
The stage lasts 2 days.
3rd stage
- Breakfast: 2 apples or oranges;
- Lunch: Vegetable soup, baked vegetables, bread;
- Snack: any 2 fruits;
- Lunch: Vegetable soup, green tea.
The stage lasts 2 days.
When leaving the diet for breakfast, lunch and dinner, you should consume 200 g of kefir and cottage cheese.
Such a diet during pregnancy and lactation is contraindicated for people with gastrointestinal diseases.
Cucumber diet
The diet is very popular, because cucumbers contain 90% water and contain only 16 kcal per 100 g of product. Although it is called "cucumber", it does not mean that you will have to eat only cucumbers. You can eat cucumbers and drink water only for a day, it is also considered a discharge. Today you can lose 0, 5 - 1 kg of excess weight.
The diet can last 7 or 14 days. At this time cucumbers will be the main dish. You can complete the menu with vegetables, fruits, kefir, protein products.
Sample menu within 3 days
- First day: You can eat 1. 5 kg of cucumbers and 0. 5 kg of tomatoes during the day. You can make a salad from them. You can fill it with vegetable oil and lemon juice. It should be divided into 6 receptions. Drink a glass of low-fat kefir to eat.
- Day 2: During the day you need to eat 1. 5 kg of cucumbers. Add a boiled egg to the cucumbers for lunch and dinner.
- Day 3: In addition to cucumbers, you can eat other vegetables - cabbage, carrots, radishes, lettuce. Cucumbers from the total mass should be ⅔. In the evening you can eat 150 grams of cottage cheese.
If the diet is allowed to be extended for 7 days, the following menu can be used for the remaining 4 days:
4th day
- Breakfast: a cucumber, a slice of cheese, a slice of whole grain bread, a glass of green tea without sugar;
- Dinner: 2 cucumbers, 1 egg;
- Dinner: Salad: spicy with cucumber, onion, dill, olive oil. A glass of kefir.
5th day
- Breakfast: cucumber, boiled egg, unsweetened herbal tea;
- Lunch: 2 cucumbers, 100 g of rice, boiled fish, green tea without sugar;
- Dinner: 2 cucumbers, a glass of yogurt.
6th day
- Breakfast: cucumber, toast, green tea;
- Dinner: 2 cucumbers, baked vegetables;
- Dinner: salad with cucumbers and tomatoes, spices with vegetable oil, a glass of kefir.
7th day
- Breakfast: Cucumber, 2 slices of low-fat cheese, green tea;
- Dinner: vegetable soup without potatoes, 2 cucumbers, fish cooked in foil;
- Dinner: 2 cucumbers, 200 g of cottage cheese, orange.
Vitamins should be taken during the diet.
Proper nutrition - how much you can lose weight
All nutritionists are convinced that it is possible to lose weight on PP, but it will not be as fast as we would like.
You need to count calories with a balanced diet. If you eat an unlimited amount of healthy foods, excess calories will accumulate in fat. A woman needs 1500 - 2000 kcal per day, for men - 2500 kcal. However, it should be understood that the amount of calories can not be reduced to a critical level. 1200 kcal for women, 1500 kcal for men. The body needs energy to store vital sources. With a lack of energy, the body will take it from muscle tissue.
It is better to count calories when compiling the menu. All packages contain information about the caloric content of the product. Or you can use a detailed table of energy value of products.
The result of weight loss depends on many factors:
- Additional type;
- Natural metabolism;
- Physical activity rate;
- Dietary compliance;
- The number of calories consumed and consumed.
With significant excess weight, you can lose up to 10 extra pounds in the first month. Then the weight will decrease more slowly.
Weight loss will be followed by fatigue and constant tiredness. In the first month, the result can be 2-4 kilograms.
Is it possible to lose weight on PP without exercise?
When a person loses weight, not only does he lose fat. First, the accumulated toxins disappear, then the fluid, then - muscle mass, and finally - fat.
If you only hope that you can lose weight with the help of a balanced diet without physical force, the skin will sag, and it is unlikely that anyone will like it.
You need to exercise to lose muscle mass and consume at least 30% of your total protein intake.
Physical activities include: daily walking, running, cycling, swimming, dancing.
With PP and a little physical effort you can lose up to 5 kg of excess weight.