How to lose weight with proper nutrition and is it really possible? Today we will talk about this.
Healthy eating is a diet that provides growth, normal development and vital activity of a person, contributing to the strengthening of his health and disease prevention.
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 efficiency, 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 as not to 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 should be balanced and varied;
- It is necessary to include more fruits and vegetables in the diet;
- Follow 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 caloric content of food and your weight. ⅓ 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 give preference to low-fat products.
The diet should include more vegetables, fruits, legumes, whole grains, nuts, as 50-60% of all energy that the body receives from this food. You should limit to 30-40 grams of simple carbohydrates: sugar, honey, sweet carbonated drinks. Also limit your consumption of table salt and use iodized or pink salt.
The body needs to get enough of the vitamins it needs to function properly.
It is not difficult to follow the rules of PP, 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 with just one proper diet. The reasons for weight gain are different for everyone, so you need to get rid of excess weight individually, using different methods.
It is necessary to understand that the weight gained over the years will not disappear quickly. In most cases, people need complex psychotherapy. They will have to learn to live in a new way, to eliminate stressful situations, if possible, to deal with their problems without drowning out. You will need to think about a set of physical activities. These can be: walking, jogging, swimming, cycling, training in the gym or at home. Exercises should be chosen taking into account 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 offer several of them:
Striped diet
With this diet, the weight disappears and does not return.
Its principles:
- Kefir days should be alternated with low-calorie ones. This allows for diversification of the menu and facilitates the tolerance of the diet;
- "White" days should alternate with "colored" ones. On "white" days you should 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 be careful not to 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;
- Forest fruits;
- Nuts;
- Black and green tea.
Striped diet is contraindicated for people with diseases of the gastrointestinal tract, kidneys, gout, during pregnancy and lactation.
Sample menu
In broad daylight the menu can be as follows:
- During the day you should 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, removing the skin from it;
- You can drink 1, 5 liters of kefir a day, eat 1 apple or grapefruit.
"Color days" are very diverse.
- Breakfast: 200 g of buckwheat porridge, boiled in water, a cup of green tea;
- Lunch: Portion of chicken broth soup, 200 g of boiled chicken, vegetable salad;
- Dinner: 200 g of stewed vegetables and fish.
It is very important to get out of the diet properly: for 2 weeks eat healthy foods whose caloric content should not exceed 1500 kcal.
The diet of the TV presenter
This diet is a personal development of a doctor and a popular TV presenter. Colleagues specializing in nutrition helped her compile the menu. To deal with the habit of eating junk food, ready-made food kits are offered to those who want to lose weight.
Principles of diet
The finished products are packed in boxes and sent to people who want to lose weight. Before use, they should be warmed, thawed or flooded with boiling water. For 6 days you should eat in accordance with Malisheva's recommendations. The last day of the week is unloaded. The diet is designed for one 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 noon. Women who have lost weight can add vegetables and fruits to their diet. It is necessary to follow a water diet, to drink 2 liters of water a day, and most of them are better to drink in the morning.
You should eat 4-5 times a day, strictly following the schedule. Breakfast - at 8 o'clock in the morning, 2nd breakfast - at 11, noon - at 13, 00, afternoon tea - at 16, 00, dinner - at 19, 00. Chew food thoroughly. Minimize simple carbs. You can include whole grain breads and cereals in your diet. Protein foods should predominate during lunch. Season salads with vegetable oil, limit animal fats. Minimize salt. To improve the taste of the dish, you can season with lemon juice. It is forbidden to consume alcoholic beverages during the diet.
You can eat vegetables, herbs, mushrooms without restrictions. Limited quantities of poultry, seafood, potatoes, zero-fat fermented milk products, eggs, nuts, fruit 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 doing strength training.
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: fish cakes with cod, boiled green beans.
3rd day
- Breakfast: Steamed 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: Cottage cheese - a casserole of carrots 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, a piece 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, roasted 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.
Small diet
It allows you not to feel hungry during the day and not to pass. As a result, excess weight disappears without any effort.
Principles of the diet:
- 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 pastries, baked goods, smoked foods, fried foods, fast foods, semi-finished products, nuts, pork, lamb, bacon, soy, legumes, dried fruits, carbonated beverages.
Sample menu
1st day
- Breakfast: oatmeal boiled in water;
- 2nd breakfast: Fruits, hazelnuts;
- Lunch: beet and carrot salad, tomato, bread;
- Afternoon snack: Yogurt with fruits and berries;
- 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 beef;
- 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 fruit;
- Dinner: Pilaf, tea. Before going to bed - a glass of milk.
4th day
- Breakfast: semolina, bread, tea;
- 2nd breakfast: Fruit alone;
- 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 piece of feta cheese, a glass of freshly squeezed orange juice;
- 2nd breakfast: Fruit;
- Lunch: Chicken, vegetables, rye bread;
- Afternoon snack: Fruit 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 piece of cheese, tea, bread;
- 2nd breakfast: Tomato, boiled egg;
- Lunch: chicken soup, rye bread;
- Afternoon snack: Yogurt with fruit;
- Dinner: vegetable salad, stewed fish. Before going to bed - a glass of fermented baked milk.
7th day
- Breakfast: Boiled chicken;
- 2nd breakfast: Diet biscuits, kefir;
- Lunch: Ham, vegetable salad;
- Afternoon snack: Banana, fermented baked milk;
- Dinner: Pea puree, beef. Before going to bed - a glass of milk.
Diet has its advantages: during the diet, fat is lost, not muscle mass. The diet is balanced. Although the weight disappears slowly, the result is stable. The caloric content is reduced, but due to frequent meals hunger is not felt. Patients with diabetes can be on a partial diet. With it, the blood sugar level does not rise sharply.
English diet
It includes the inclusion in the diet of foods high in protein, fiber and a minimum of simple carbohydrates.
The diet should start from 2 days on an empty stomach to enter the weight loss program properly. These days drink more water, milk or kefir. Several slices of wholemeal bread are allowed. Food can be cooked, stewed, baked, steamed. Fried and smoked foods are prohibited. You need to add a little salt, 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 clean water. Dinner must be no later than 19: 00. Drink a tablespoon of olive oil before bed. You need to strictly adhere to the established regime.
On fasting days you can drink kefir, low-fat milk, tomato juice. On protein days, there is hake, pollock, lean beef. On vegetable days - zucchini, eggplant, tomatoes, 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, 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 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. During lunch - drink a glass of milk. For dinner - drink a glass of milk and eat 150 g of dried bread
Duration of the stage - 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 fish broth, boiled chicken, 3 tablespoons boiled green peas, wholemeal 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 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 should 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 because cucumbers are 90% water and have 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 for only one day, which is considered unloading. During this day you can lose weight with 0, 5 - 1 kg of excess weight.
The diet can last 7 or 14 days. At this time, cucumbers will be the main food. You can supplement the menu with vegetables, fruits, kefir, protein products.
Sample menu for 3 days
- Day 1: During the day you can eat 1, 5 kg of cucumbers and 0, 5 kg of tomatoes. You can make a salad out of 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 yogurt.
- Day 2: During the day you should eat 1, 5 kg of cucumbers. For lunch and dinner, add a boiled egg to the cucumbers.
- Day 3: In addition to cucumbers, you can eat other vegetables - cabbage, carrots, radishes, lettuce. Cucumbers from the total mass must be ⅔. In the evening you can eat 150 g of cottage cheese.
If it is allowed to extend the diet for 7 days, the following menu can be used for the remaining 4 days:
4th day
- Breakfast: cucumber, a piece of cheese, a slice of wholemeal bread, a cup 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 rice, roasted 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 convinced 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 quantities, excess calories will be deposited in 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. In the absence of energy, the body will take it from the muscle tissue.
It is better to count calories when compiling a menu. All packages contain information about the caloric content of the product. Or you can use a detailed table with the energy value of the products.
The result of weight loss depends on many factors:
- Add type;
- Natural metabolism;
- The degree of physical activity;
- Adherence to the diet;
- The number of calories consumed and consumed.
If you are significantly overweight in the first month, you can lose up to 10 extra pounds. Subsequently, the weight will decrease more slowly.
With a small excess of fat, the weight does not fall so fast. In the first month the result can be 2-4 pounds.
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 disappear, then the fluid, then - muscle mass and last but not least - fat.
If you hope that you can lose weight only with the help of a balanced diet without exercise, then the skin will relax 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: daily walking, running, cycling, swimming, dancing.
With PP and light exercise you can get rid of up to 5 kg of excess weight.