Proper nutrition for weight loss is not a strict diet with lots of restrictions and constant hunger pangs.
PP is a balanced and nutritious diet that allows the food to contain the least amount of calories. It not only allows you to lose weight, but also keeps your weight at a stable level.
How to eat right to lose weight?
A proper weight loss diet considers the ratio of fat, carbohydrates and protein.The menu is structured in a way to create an acceptable calorie deficit that will burn subcutaneous fat.Healthy foods in your diet have a positive impact on the entire body, triggering metabolic processes that help improve digestion and reduce weight.
The PP diet is not a short-term phenomenon, but a lifestyle that must be followed at all times to avoid weight problems.
Rules for proper nutrition and weight loss:
- All fried and high-fat foods, snacks and fast food, products containing flavor enhancers and food additives are excluded.
- It is not recommended to eat anything out unless you are sure that the ratio of fat, carbohydrates and protein in the dish is correct.
- Salt consumption is limited.
- Start the morning with a glass of warm water, which you need to drink in small sips.
- 1/5 of the entire diet consists of freshly consumed vegetables and fruits.
- Fast carbohydrates - in small amounts, it is recommended to replace them with slow carbohydrates - unsweetened vegetables, pasta made from high-quality flour, whole wheat or wholemeal bread.
- Fast carbohydrates - honey, sweet fruits - only be consumed in the morning or afternoon.
- The animal protein content in the diet is 1 gram per kilogram of body weight.
- Water - at least 2 liters per day, always drink 1 glass of warm water half an hour before main meals.
- Eat small, frequent meals – Eat small, frequent meals at least 4-5 times a day.
- Dinner - 3 hours before bed (not later).
- Snacks - only 2 servings per day: kefir and sour apples are allowed.
- Eating is done in addition to watching TV, reading, and other related activities.
- Follow a meal schedule - You need to eat at the same time every day.
It's important to chew all food thoroughly and for a long time so that the feeling of fullness for longer periods of time will come more quickly.
How to switch to PP?
It's impossible to radically change your diet in one morning.A strong rejection of familiar foods can cause digestive disorders and put the body under stress.Any diet started suddenly (without prior preparation) will inevitably end in failure, and in the shortest possible time.
A proper diet requires preparation.If the PP diet is accompanied by constant feelings of hunger and the thought of taboo delicacies does not allow you to live normally, this means that the transition to dietary nutrition is incorrect or completely absent.
The correct nutrition system for weight loss is not only physical, but also moral preparation and mental attitude.It provides the following:
- One week before starting PN, you will need to gradually change your diet and reduce portion sizes.During preparation, fried meat and potatoes can still be eaten, but the amount on the plate should not exceed the area of the palm of your hand.
- During preparation, it is not the product itself that needs to be changed, but the method of its preparation.If potatoes are often eaten fried, the tubers will need to be steamed, roasted or boiled.You need to do the same thing with other products: do not fry the fish, but grill it; do not cook the meat until crispy, process it with vegetable oil, but simmer it.
- Sauces can and should be used; they improve the flavor of the dish.However, sauces and seasonings need to be prepared independently, and large amounts of spices and herbs that stimulate appetite cannot be added.
- It is recommended to drink unsweetened black tea and coffee; gradually, they should be replaced by green tea.Do not drink water during or immediately after meals.
By gradually adjusting your diet over 1-2 weeks, the body will get used to the new menu and the transition to PN will not be stressful.
PP allowed and prohibited products
A weight loss diet excludes the following foods:
- fatty meat and fish;
- Fried food;
- fresh bread and pastries;
- sweets and pastries;
- Chocolate and cocoa drinks;
- spices;
- marinades and pickles;
- bacon and purchased sausages;
- Mayonnaise and sauces based on it;
- Alcohol, carbonated drinks.
A proper diet to help you lose weight includes:
- dairy and fermented dairy products with the lowest percentage of fat;
- lean meat;
- Low-fat river and sea fish;
- nut;
- legumes;
- vegetable;
- unsweetened fruit;
- Cereal grains.
It's best to avoid salt altogether.If you can't eat without it, you can add it, but in a minimal amount.
Proper nutrition plan
Proper weight loss and weight loss if you adhere to a special plan: 3+2, of which: 3 servings are main meals and 2 servings are snacks.There shouldn't be too long a break between meals.If the stomach is empty for more than 4 hours, hunger will occur and more food will be eaten.The appropriate family weight loss diet structure is as follows:
- Breakfast is at 7am.
- Snacks - 10am.
- Lunch - 13:00.
- Snacks - 16:00.
- Dinner - no later than 7pm.
This mode is suitable for people who get up around 6.30 in the morning.If you wake up early or late, adjust your food intake schedule individually, taking a 3-hour break between meals.
Sample menu for the week and month
Monday:
- Breakfast: A piece of bread, raw vegetables, green tea.
- Snack: Kefir.
- Lunch: Boiled chicken, steamed cabbage and beans, rosehip soup.
- Snack: Kefir.
- Dinner: Broccoli with cheese, hard-boiled eggs, mint tea.
Tuesday:
- Breakfast: green salad, sour apple, a cup of curd.
- Snacks: Fruit.
- Lunch: Vegetable puree soup, roast beef.
- Snacks: Fruit.
- Dinner: Boiled salmon fillet, brown rice, juice drink.
Wednesday:
- Breakfast: steamed omelette with herbs, tea, citrus.
- Snack: Kefir.
- Lunch: couscous, stewed beans and vegetable salad, juice.
- Snack: Kefir.
- Dinner: Cheese casserole, apples, vegetable juice.
Thursday:
- Breakfast: vegetable salad, cheese toast, tea.
- Snack: Apple.
- Lunch: Pasta, green salad, grilled chicken breast, candied fruit.
- Snack: Apple.
- Dinner: steamed fish fillet, steamed broccoli, tea.
Friday:
- Breakfast: Oatmeal with water and butter, apple with cinnamon, juice.
- Snack: Fermented roasted milk.
- Lunch: Pumpkin and sesame soup, vegetable salad, tea.
- Snack: Fermented roasted milk.
- Dinner: Boiled turkey slices, stewed carrots, juice.
Saturday:
- Breakfast: baked potatoes with cheese and herbs, juice.
- Snack: Apple.
- Lunch: Grilled fish fillet with vegetable salad.
- Snack: Apple.
- Dinner: low-fat cheese and unsweetened fruit.
Sunday:
- Breakfast: Eggs, tomatoes, toast, fruit drinks.
- Snack: Kefir.
- Lunch: Steamed veal with baked potatoes, vegetable salad, tea.
- Snack: Kefir.
- Dinner: Steamed eggs with beans and sour fruits.
Proper nutrition for weight loss can be based on the following dishes, alternate throughout the month:
- Recommended breakfast: steamed egg white omelet, cheese and tomato bread, porridge, cheese and fruit.
- Lunch: vegetable brown rice and meat, non-fried soup, pasta, cabbage casserole, vegetable salad, boiled meat and fish, steamed steak, grilled vegetables, porridge with meat or fish dishes.
- Dinner: vegetables, grilled or boiled meat, fish, steak, steamed omelette without milk, fruit, dairy products.
If you learn to combine meat, fish dishes and side dishes, your diet meals will become delicious, satisfying and varied.