How to lose weight on proper nutrition and is it really possible? We will talk about this today.
Healthy nutrition - nutrition that ensures growth, normal development and vital activity of a person, contributing to the strengthening of his health and the prevention of diseases.
Following a healthy diet, combined with regular exercise, reduces the risk of chronic diseases such as obesity, cardiovascular disease, diabetes, high blood pressure, and cancer. A healthy diet affects alertness and performance.
The principles of good nutrition
Proper nutrition helps to 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 stress 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 should be balanced and varied;
- It is necessary to include in the diet more fruits and vegetables;
- Observe the drinking regime;
- Eat often, but in small portions;
- Chew food thoroughly;
- Have dinner no later than 3 hours before bedtime.
With PP, it is necessary to monitor the calorie content of food and your weight. ⅓ of consumed fats should be saturated, that is, animal and solid vegetable fats, the rest ⅔ - unsaturated, liquid fats. When consuming dairy products, it is better to give preference to products with low fat content.
The diet should include more vegetables, fruits, legumes, whole grains, nuts, since 50-60% of all energy the body gets 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 main thing is that it becomes a part of a healthy lifestyle, a habit.
How to lose weight on 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, therefore, you need 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, and deal with their problems without jamming. You will need to think over a complex of physical activities. These can be: walking, jogging, swimming, cycling, working out in the gym or at home. The loads should 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 go away gradually and without harm to health.
There are many diets, I suggest several of them:
Striped diet
With this diet, the weight goes away and does not come back.
Its principles:
- Kefir days should be alternated with low-calorie days. This makes it possible to diversify the menu and makes it easier to tolerate the diet;
- "White" days should alternate with "colored" ones. On "white" days, you need to use only kefir with a fat content of no more than 1% - up to 2 liters per day. On other days, you can eat different foods, but make sure that 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;
- Nuts;
- Black and green tea.
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 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 oatmeal boiled in water for breakfast;
- During the day, drink 2 liters of kefir, for dinner, eat 150 g of chicken meat, removing the skin from it;
- You can drink 1. 5 liters of kefir per day, eat 1 apple or grapefruit.
"Colored days" are very diverse.
- Breakfast: 200 g of buckwheat porridge, boiled in water, a cup of green tea;
- Lunch: A portion of chicken broth soup, 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 foods, the calorie content of which should not exceed 1500 kcal.
TV presenter's diet
This diet is a personal development of a doctor and a popular 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 wishing to lose weight.
Diet principles
Finished products are packed in boxes and sent to people who want to lose weight. Before use, they should be warmed up, thawed or poured with boiling water. For 6 days, you need to eat in accordance with the recommendations of Malysheva. The last day of the week is unloading. The diet is designed for a month. Calories should be counted with great care. Women need 1200 kcal per day, men - 1500 kcal.
Men, in addition to the 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 per day, and most of it is better to drink in the morning.
You need to eat 4-5 times a day, strictly observing the time schedule. Breakfast - at 8 o'clock in the morning, 2nd breakfast - at 11, lunch - at 13. 00, afternoon tea - at 16. 00, dinner - at 19. 00. Chew food thoroughly. 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 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 milk products with zero fat content, eggs, nuts, fruits other than bananas, olive oil, cereals, and legumes are allowed. If you feel hungry between meals, you can drink a glass of kefir.
The diet is contraindicated during pregnancy and lactation, in the presence of chronic diseases, under the age of 16, while engaging in strength physical exercises.
Sample menu
1st day
- Breakfast: Boiled egg, apple, buckwheat, carrot salad;
- 2nd breakfast: Cottage cheese casserole with sour cream, green tea, dried fruits;
- 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 cottage cheese and prunes, black bread;
- Lunch: Pilaf with chicken, salad with cabbage, tomatoes, herbs, rosehip broth;
- Afternoon snack: Cottage cheese, half a glass of yogurt;
- Dinner: Cod fish cakes, boiled green beans.
3rd day
- Breakfast: Steam omelet, 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: Green peas, boiled beef, rye bread;
- 2nd breakfast: Vinaigrette, rye bread;
- Lunch: Salad with cabbage and carrots, 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 eggplant;
- Lunch: Vegetables, boiled fish, rosehip broth;
- Afternoon snack: Vegetable pilaf;
- Dinner: Low-fat cottage cheese.
6th day
- Breakfast: Egg, slice of cheese, green 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, baked broccoli.
7th day
- Breakfast: Barley porridge, stewed carrot, apple;
- 2nd breakfast: Orange;
- Lunch: Stewed cabbage with meat, apple;
- Afternoon snack: Cottage cheese, herbs;
- Dinner: Boiled beans and fish.
Fractional diet
It makes it possible not to feel hunger during the day and not to pass. As a result, excess weight goes away without any effort.
Diet principles:
- Eat small meals 6 times a day. In addition to the main meals, there should be 2 snacks;
- During the day, the limit of 2000 kcal cannot be exceeded. 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 fruits, carbonated drinks.
Sample menu
1st day
- Breakfast: Oatmeal boiled in water;
- 2nd breakfast: Fruit, hazelnuts;
- Lunch: Beet-carrot salad, tomato, bread;
- Afternoon snack: Yogurt with berries and fruits;
- Dinner: Half chicken breast, vegetable salad. Before going to bed - a glass of kefir.
2nd day
- Breakfast: Omelet, coffee, bread;
- 2nd breakfast: Tomato and cucumber salad;
- Lunch: Cream soup with 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: Cottage cheese casserole with dried fruits;
- 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 cheese, 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, 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 baked 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.
Diet has its advantages: during the diet, fat is lost, not muscle mass. Nutrition is balanced. Although the weight goes away slowly, the result is stable. Calorie content is reduced, but due to frequent meals, hunger is not felt. Patients with diabetes mellitus can be on 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 fasting days in order to correctly enter the weight loss program. On 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, and to improve the taste, you can add lemon juice or a little spices.
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 bed. It is necessary to strictly adhere to the established regime.
During fasting days, you can drink kefir, low-fat milk, tomato juice. On protein days, there is hake, pollock, lean beef. On vegetable days - zucchini, eggplants, tomatoes, bell peppers, white cabbage, cucumbers, beets. It is allowed to use greens: parsley, basil, thyme, oregano, celery, asparagus, lettuce. From fruits, you can eat apples, oranges, kiwi. From sweets - honey. Bread - bran, rye, oat flour. It is allowed to drink green and herbal tea, natural coffee. Drink more water.
The diet consists of 3 stages, which can be alternated at your discretion.
1st stage
The first stage includes 2 fasting days, during which it is allowed to drink milk and eat bread.
For breakfast, drink a glass of milk and eat 150 g of dried bread. At lunchtime - 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 tomato juice without salt.
2nd stage
- Breakfast: Bread with honey and nuts, green tea;
- Lunch: 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 an orange;
- Lunch: Vegetable soup, stewed vegetables, bread;
- Snack: any 2 fruits;
- Dinner: Vegetable soup, green tea.
The stage lasts 2 days.
During the exit from the diet for breakfast, lunch and dinner, you need to consume 200 g of kefir and cottage cheese.
Such a diet is contraindicated for people with gastrointestinal diseases, during pregnancy and lactation.
Cucumber diet
The diet is very popular, since cucumbers are 90% water and have only 16 kcal per 100 g of product. Although it is called "cucumber", this does not mean that you will have to eat only cucumbers. You can eat cucumbers and drink water only for one day, which is considered unloading. 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, drink 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 one boiled egg to the cucumbers.
- 3rd day: 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 g 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;
- Lunch: 2 cucumbers, 1 egg;
- Dinner: Salad: cucumber, onion, dill, seasoned with olive oil. A glass of kefir.
5th day
- Breakfast: Cucumber, scrambled eggs, herbal tea without sugar;
- Lunch: 2 cucumbers, 100 g of rice, baked fish, green tea without sugar;
- 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, 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 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 confident that it is possible to lose weight on the 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 eaten in unlimited quantities, excess calories will be deposited in fat. For a woman, 1500 - 2000 kcal are needed per day, for men - 2500 kcal. But one must understand 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 better to count calories when drawing up a menu. All packages contain information about the calorie content of the product. Or you can use a detailed table of the energy value of products.
The result of losing weight depends on many factors:
- Addition type;
- Natural metabolism;
- The degree of physical activity;
- Compliance with the diet;
- The number of consumed and consumed calories.
With significant excess weight, in the first month, you can get rid of up to 10 extra pounds. Subsequently, the weight will decrease more slowly.
With a small excess of fat, weight does not drop so quickly. 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 fat is lost. First of all, the accumulated toxins go away, then the liquid, after that - the muscle mass and last but not least - the fat.
If you hope that you can only lose weight with a balanced diet without physical exertion, then the skin will sag, and this is unlikely to be liked by 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: daily walking, running, cycling, swimming, dancing.
With PP and small physical exertion, you can get rid of up to 5 kg of excess weight.