How to lose weight with proper nutrition and is this really possible? We'll talk about that today.
Healthy nutrition is nutrition that ensures the growth, normal development and vital activity of a person, contributing to the strengthening of health and the prevention of disease.
Following 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 illnesses.
You can switch to PP at any age, but this should be done gradually so that it doesn't become stress on 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:
With PP, it is necessary to monitor the caloric content of foods and their weight. ⅓ of the fats consumed must be saturated, ie solid animal and vegetable fats, the rest ⅔ - unsaturated liquid fats. When consuming dairy products, it is preferable to prefer low-fat products.
The diet should include more vegetables, fruits, vegetables, whole grains, nuts, since 50-60% of all energy the body gets from that food. You should limit it 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 PP rules, the main 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 a proper diet. The reasons for weight gain are different for each person, so you need to get rid of excess weight individually through different methods.
It must be understood that the weight accumulated over the years does 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, deal with their problems without getting stuck. You will need to think about a complex of physical activities. These can be: walking, jogging, swimming, cycling, exercising at the gym or at home. Loads must be selected taking into account health status, 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 go away gradually and without harming your health.
There are many diets, I suggest several of them:
striped diet
With this diet, the weight goes away and doesn't come back.
Its principles:
You can include in the diet:
The striped diet is contraindicated for people with diseases of the gastrointestinal tract, kidneys, gout, during pregnancy and lactation.
sample menu
On a white day, the menu might look like this:
- During the day you need to drink 2 liters of kefir, nothing else is possible;
- All day long, you can drink 1, 5 liters of kefir, eat 100 g of boiled oats in water for breakfast;
- During the day, drink 2 liters of kefir, at dinner eat 150 g of chicken meat, removing the skin;
- You can drink 1, 5 liters of kefir a day, eat 1 apple or grapefruit.
The "colored days" are very diverse.
- Breakfast: 200 g of buckwheat porridge, boiled in water, a cup of green tea;
- Lunch: One serving of chicken stock, 200 g of cooked chicken meat, vegetable salad;
- Dinner: 200 g of steamed vegetables and fish.
It is very important to get off the diet correctly: for 2 weeks, eat healthy foods, whose caloric content should not exceed 1, 500 kcal.
TV presenter diet
This diet is the personal development of a doctor and a popular TV presenter. Dietetic colleagues helped her compile the menu. To deal with the habit of eating junk food, ready-to-eat food kits are offered for those who wish to lose weight.
Diet Principles
Finished products are packed in boxes and sent to those who want to lose weight. Before use, they must be heated, thawed or poured into boiling water. For 6 days, you need to eat according to Malysheva's recommendations. The last day of the week is downloading. The diet is designed for one month. Calories must be counted very carefully. Women need 1, 200 kcal a day, men - 1, 500 kcal.
Men, in addition to main meals, should eat at midday. Women who have lost weight can add vegetables and fruits to their diet. It is necessary to follow a water diet, drink 2 liters of water a day, it is better to drink in the morning.
You need to eat 4-5 times a day, strictly observing the schedule. Breakfast - 8 am, 2nd breakfast - 11 am, lunch - 1 pm, afternoon tea - 4 pm, dinner - 7 pm. Chew your food well. Minimize simple carbohydrates. You can include whole grain breads and cereals in your diet. At lunchtime, protein foods should prevail. Season salads with vegetable oil, limit animal fats. Minimize the salt. To improve the flavor of the dish, you can season it 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, zero-fat fermented dairy products, eggs, nuts, fruits other than bananas, olive oil, cereals and pulses are allowed. If you feel hungry between meals, you can have a glass of kefir.
The diet is contraindicated during pregnancy and lactation, in the presence of chronic diseases, under 16 years old, during the practice of strength physical exercises.
sample menu
1st day
- Breakfast: Boiled egg, apple, buckwheat, carrot salad;
- 2nd breakfast: Cottage cheese casserole with 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 cream cheese and plums, Pão Preto;
- Lunch: Pilaf with chicken, salad with cabbage, tomato, herbs, rosehip broth;
- Afternoon snack: Cottage cheese, half a glass of yogurt;
- Dinner: Cod fritters, cooked green beans.
3rd day
- Breakfast: Steamed omelet, carrot and apple salad;
- 2nd breakfast: Apple;
- Lunch: vegetable broth, chicken fillet with beans;
- Afternoon Snack: Cabbage stewed with carrots and apples;
- Dinner: nonfat cottage cheese.
4th day
- Breakfast: Peas, boiled meat, rye bread;
- 2nd breakfast: vinaigrette, rye bread;
- Lunch: Salad with cabbage and carrots, boiled fish, rosehip broth;
- Afternoon snack: Apple, walnuts;
- Dinner: Cottage cheese - carrot casserole with cream.
5th day
- Breakfast: Oatmeal with raisins and plums;
- 2nd breakfast: Zucchini puree with eggplant;
- Lunch: Vegetables, boiled fish, rosehip broth;
- Afternoon Snack: Vegetable Pilaf;
- Dinner: nonfat cottage cheese.
6th day
- Breakfast: Egg, slice of cheese, green peas;
- 2nd breakfast: Roasted potatoes, sauerkraut, onions;
- Lunch: Pea soup, zucchini stewed with carrots, chicken fillet, black bread;
- Afternoon snack: A glass of kefir;
- Dinner: Cottage cheese, roasted broccoli.
7th day
- Breakfast: barley porridge, boiled carrot, apple;
- 2nd breakfast: Orange;
- Lunch: Cabbage stewed with meat, apple;
- Afternoon Snack: Cottage cheese, herbs;
- Dinner: Baked beans and fish.
fractional diet
Allows you not to feel hungry during the day and not go away. As a result, excess weight disappears effortlessly.
Diet principles:
- Eat small meals 6 times a day. In addition to the main meals, there should be 2 snacks;
- During the day, the 2000 kcal limit cannot be exceeded. The minimum limit 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 no sugar.
You can eat vegetables, fruits, herbs, berries, low-fat dairy, lean meat and poultry, fish.
It is forbidden to eat sweets, baked goods, smoked, fried foods, fast foods, semi-finished products, nuts, pork, lamb, bacon, soy, vegetables, dried fruits, soft drinks.
sample menu
1st day
- Breakfast: Oatmeal boiled in water;
- 2nd Breakfast: Fruits, Hazelnuts;
- Lunch: Beet and carrot salad, tomato, bread;
- Afternoon Snack: Yogurt with strawberries 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 soup with mushrooms and cream, boiled veal;
- Afternoon Snack: Fruits with sour cream;
- Dinner: Vegetable salad, rye bread. Before going to bed - a glass of milk.
3rd day
- Breakfast: Buckwheat with milk;
- 2nd breakfast: Fruits, honey;
- Lunch: Soup with meatballs, vegetable salad, rye bread;
- Afternoon Snack: Cottage cheese 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 its 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 cheese, a glass of freshly squeezed orange juice;
- 2nd Breakfast: Fruits;
- Lunch: Chicken, vegetables, rye bread;
- Afternoon Snack: Berries with sour cream;
- Dinner: Rice, vegetable salad, seasoned 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 boiled milk.
7th day
- Breakfast: Cooked chicken;
- 2nd breakfast: diet biscuits, kefir;
- Lunch: Ham, vegetable salad;
- Afternoon snack: Banana, fermented boiled 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 goes away slowly, the result is stable. The caloric content is reduced, but due to frequent meals, hunger is not felt. Patients with diabetes mellitus can follow a fractional diet. With it, the blood sugar level does not increase dramatically.
english diet
It involves the inclusion in the diet of foods that contain a high amount of protein, fiber and a minimum of simple carbohydrates.
The diet must be started after 2 days of fasting for the correct inclusion in the weight loss program. On those days, drink more water, milk or kefir. Multiple slices of whole grain bread are allowed. Food can be boiled, stewed, baked, steamed. Fried and smoked foods are prohibited. You need to salt it a little - a little bit, and to improve the flavor you can add lemon juice or a little spice.
In the morning, half an hour before meals, drink a glass of plain water. Dinner should be no later than 19: 00. Drink a tablespoon of olive oil before bed. It is necessary to strictly respect the established regime.
During fasting days, you can drink kefir, skim milk and tomato juice. On protein days, there's hake, julienne and lean meat. On vegetable days - zucchini, eggplant, tomatoes, peppers, white cabbage, cucumbers, beets. The use of vegetables is allowed: parsley, basil, thyme, oregano, celery, asparagus, lettuce. For fruit, you can eat apples, oranges, kiwi fruit. Sweets - honey. Bread - bran, rye, oatmeal. It is allowed to drink green tea and herbal tea, natural coffee. Drink more water.
The diet consists of 3 steps, which can be alternated at your discretion.
1st phase
The first phase includes 2 days of fasting, during which you are allowed to drink milk and eat bread.
For breakfast, drink a glass of milk and eat 150 g of dry bread. At lunch - drink a glass of milk. For dinner - drink a glass of milk and eat 150 g of dry bread
Internship duration - 1 day. In the evening, you can drink a glass of unsalted tomato juice.
2nd stage
- Breakfast: Honey and walnut bread, green tea;
- Lunch: 200 g of fish stock, boiled chicken, 3 tbsp. me. boiled peas, wholemeal bread;
- Afternoon snack: A glass of milk or green tea;
- Dinner: Boiled egg, a slice of boiled meat.
The stage lasts 2 days.
3rd stage
- Breakfast: 2 apples or an orange;
- Lunch: vegetable soup, boiled vegetables, bread;
- Snack: any 2 fruits;
- Dinner: Vegetable soup, green tea.
The stage lasts 2 days.
During the departure from the diet for breakfast, lunch and dinner, it is necessary to consume 200 g of kefir and curd.
This diet is contraindicated for people with gastrointestinal diseases, during pregnancy and lactation.
cucumber diet
The diet is very popular, as cucumbers are 90% water and have only 16 kcal per 100 g of product. Although it's called "cucumber", it doesn't mean that you will only have to eat cucumbers. You can only eat cucumbers and drink water for one day, which is considered flushing. During this day, you can lose 0, 5 - 1 kg of excess weight.
The diet can be maintained for 7 or 14 days. At this time, cucumbers will be the staple food. You can complement the menu with vegetables, fruits, kefir and protein products.
Sample menu for 3 days
- 1st day: During the day you can eat 1. 5 kg of cucumber and 0. 5 kg of tomato. You can make a salad from them. You can fill it with vegetable oil and lemon juice. You need to split it into 6 receptions. For dinner, drink a glass of low-fat kefir.
- 2nd day: During the day, you need to eat 1. 5 kg of cucumber. 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, based on total mass, should be ⅔. At night you can eat 150 g of cottage cheese.
If the diet can 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 unsweetened green tea;
- Lunch: 2 cucumbers, 1 egg;
- Dinner: Salad: cucumber, onion, dill, seasoned with oil. A glass of kefir.
5th day
- Breakfast: Cucumber, scrambled eggs, unsweetened herbal tea;
- Lunch: 2 cucumbers, 100 g rice, roasted fish, unsweetened green tea;
- Dinner: 2 cucumbers, a cup of yogurt.
6th day
- Breakfast: Cucumber, toast, green tea;
- Lunch: 2 cucumbers, cooked vegetables;
- Dinner: Cucumber and tomato salad, seasoned 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, fish baked in aluminum foil;
- Dinner: 2 cucumbers, 200 g of cottage cheese, orange.
Vitamins must be taken during the diet.
Proper Nutrition - How Much Weight Can You Lose
All nutritionists are sure 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 healthy foods are consumed in unlimited amounts, excess calories will be deposited in fat. For women, 1, 500 - 2, 000 kcal are needed per day, for men - 2, 500 kcal. But it must be understood that the caloric content cannot be reduced to critical levels. For women it is 1, 200 kcal, for men it is 1, 500 kcal. The body needs energy to maintain vital resources. With a lack of energy, the body will pull it out of muscle tissue.
It's best to count calories when designing a menu. All packages contain information about the caloric content of the product. Or you can use a detailed table of the energy value of the products.
The outcome of weight loss depends on many factors:
- Addition type;
- Natural metabolism;
- The degree of physical activity;
- Compliance with the diet;
- The number of calories consumed and consumed.
With significant excess weight, in the first month, you can get rid of up to 4. 5 pounds more. Thereafter, the weight will decrease more slowly.
With a little excess fat, the weight doesn't decrease as quickly. In the first month, the result can be 2 to 4 kg.
It is possible to lose weight with PP without exercise
When a person loses weight, they don't just lose fat. First, the accumulated toxins, then the fluid, then - the muscle mass and last but not least - the fat, go away.
If you hope to lose weight with just the help of a balanced, effortless diet, your skin will look sagging, and it's unlikely that anyone will like that.
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: daily walking, running, cycling, swimming, dancing.
With PP and small physical efforts, you can get rid of up to 5 kg of excess weight.