How to lose weight with proper nutrition and is it really possible? We will talk about this today.
Healthy nutrition is nutrition that ensures growth, normal development and vital activity of a person, contributing to the strengthening of their 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 maintain performance, increase life expectancy, maintain a normal weight, and prevent various diseases.
You can switch to PP at any age, but you need to do it gradually so that it does not become a stress on the body. In order for the body to receive all the necessary nutrients for normal functioning, it is necessary to adhere to the basic rules of PP:
- The diet must be balanced and varied;
- It is necessary to include more fruits and vegetables in the diet;
- Observe the drinking regimen;
- Eat frequently, but in small portions;
- Chew your food well;
- Eat dinner no later than 3 hours before bedtime.
With PP, it is necessary to monitor the calorie content of food and its weight. ⅓ of the fats consumed must be saturated, that is, solid animal and 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, since 50-60% of all the energy that the body obtains from this food. You should limit yourself to 30-40 grams of simple carbohydrates: sugar, honey, sugary carbonated drinks. Also, limit your intake of table salt and use iodized or pink salt.
The body must receive sufficient amounts of vitamins necessary for its normal function.
It is not difficult to follow the rules of the 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 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 disappear 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 bogged down. You will need to think of a set of physical activities. These can be: walking, jogging, swimming, biking, exercising at the gym or at home. Loads should be selected with health, weight, and other important factors in mind.
Proper nutrition: how to lose 10 kg
Losing 10 kg per month is very possible if you choose the right diet. The main thing is that the extra kilos disappear gradually and without damaging health.
There are many diets, I suggest several of them:
Striped diet
With this diet, the weight disappears and does not return.
His principles:
- Kefir days should be alternated with low calorie days. This allows diversification of the menu and facilitates tolerance of the diet;
- The "white" days should alternate with the "colored" ones. On "white" days, you should use only kefir with a fat content of no more than 1%, up to 2 liters per day. On the 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;
- Bird meat;
- Fish;
- Buckwheat, oats, boiled in water;
- Rye bread;
- Fruits;
- Vegetables;
- Berries;
- Walnuts;
- 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 might look like this:
- During the day, you need to drink 2 liters of kefir, nothing else is possible;
- Throughout the 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;
- You can drink 1, 5 liters of kefir per day, eat 1 apple or grapefruit.
The "days of colors" are very diverse.
- Breakfast: 200 g of buckwheat porridge, boiled in water, a cup of green tea;
- Lunch: a portion of chicken broth, 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 food, 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 television host. Colleagues specializing in dietitians helped her compile the menu. To cope with the habit of eating junk food, ready-made food kits are offered to those who want to lose weight.
Diet principles
The finished products are packed in boxes and shipped to people who want to lose weight. Before use, they must be heated, thawed or poured with 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 1200 kcal per day, men 1500 kcal.
Men, in addition to 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, 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 schedule. Breakfast - at 8 in the morning, second breakfast - at 11, lunch - at 13: 00, snack - at 16: 00, dinner - at 19: 00. 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 with lemon juice. During the diet, it is forbidden to consume alcoholic beverages.
You can eat vegetables, herbs, mushrooms without restrictions. Limited amounts of poultry, seafood, potatoes, non-fat fermented dairy products, eggs, nuts, fruits other than bananas, olive oil, cereals and legumes are allowed. If you are 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 16 years of age, while performing physical strength exercises.
Sample menu
1st day
- Breakfast: boiled egg, apple, buckwheat, carrot salad;
- 2nd breakfast: Cottage cheese casserole with sour cream, green tea, nuts;
- Lunch: steamed beef, boiled cauliflower, rosehip broth;
- Afternoon snack: grapefruit;
- Dinner: Baked apple with cinnamon, stewed cabbage with zucchini.
2nd day
- Breakfast: Oatmeal with red fruits, milk;
- 2nd breakfast: Salad with cottage cheese and prunes, black bread;
- Lunch: Pilaf with chicken, salad with cabbage, tomatoes, herbs, rosehip broth;
- Snack: cottage cheese, half a glass of yogurt;
- Dinner: Cod pancakes, boiled green beans.
3rd day
- Breakfast: steamed omelette, carrot and apple salad;
- 2nd breakfast: apple;
- Lunch: Vegetable broth, chicken fillet with beans;
- Snack: cabbage stewed with carrots and apples;
- Dinner: low-fat cottage cheese.
4th day
- Breakfast: peas, boiled beef, rye bread;
- 2nd breakfast: Vinaigrette, rye bread;
- Lunch: Cabbage and carrot salad, boiled fish, rosehip broth;
- Afternoon snack: apple, walnuts;
- Dinner: curd - carrot casserole with sour cream.
Fifth day
- Breakfast: Oatmeal with raisins and prunes;
- 2nd breakfast: zucchini puree with aubergine;
- Lunch: Vegetables, boiled fish, rosehip broth;
- Snack: vegetable pilaf;
- Dinner: low-fat cottage cheese.
6th day
- Breakfast: Egg, cheese slice, peas;
- 2nd breakfast: baked potatoes, sauerkraut, onions;
- Lunch: pea soup, zucchini stewed with carrots, chicken fillet, black bread;
- Snack: a glass of kefir;
- Dinner: cottage cheese, baked broccoli.
Seventh day
- Breakfast: barley porridge, stewed carrot, apple;
- 2nd breakfast: orange;
- Lunch: Cabbage stewed with meat, apple;
- Snack: cottage cheese, herbs;
- Dinner: Boiled beans and fish.
Fractional diet
It allows not to feel hungry during the day and not to pass. As a result, the excess weight disappears 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;
- Eating harmful products is prohibited;
- You need 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 prohibited to eat sweets, baked, smoked, fried products, fast foods, semi-finished products, nuts, pork, lamb, bacon, soy, legumes, nuts, carbonated drinks.
Sample menu
1st day
- Breakfast: Oatmeal boiled in water;
- 2nd breakfast: fruit, hazelnuts;
- Lunch: Beet and carrot salad, tomato, bread;
- Snack: yogurt with red berries and fruits;
- 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;
- 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;
- Snack: Cottage cheese casserole with nuts;
- 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;
- Snack: Cocoa with milk;
- Dinner: spaghetti, tea. Before going to bed, a glass of kefir.
Fifth 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;
- Snack: yogurt with fruit;
- Dinner: vegetable salad, steamed fish. Before going to bed, a glass of fermented baked milk.
Seventh day
- Breakfast: Boiled chicken;
- 2nd breakfast: Diet cookies, kefir;
- Lunch: Ham, vegetable salad;
- Snack: banana, fermented baked 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 slowly disappears, the result is stable. The calorie content is reduced, but due to frequent meals, you do not feel hungry. Patients with diabetes mellitus can follow a fractional diet. With it, the blood sugar level does not rise sharply.
English diet
It involves the inclusion in the diet of foods that contain a large amount of protein, fiber and a minimum of simple carbohydrates.
The diet must be started from 2 days of fasting to be able to enter the weight loss program correctly. On these days, drink more water, milk, or kefir. Multiple slices of whole wheat bread are allowed. Food can be boiled, stewed, baked, steamed. Fried and smoked foods are prohibited. You need a little salt, a little bit, 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 plain water. Dinner must be no later than 19: 00. Drink a tablespoon of olive oil before going to bed. It is necessary to strictly adhere to the established regimen.
During fasting days, you can drink kefir, low-fat milk, tomato juice. On protein days there is hake, haddock, lean meat. On vegetable days: zucchini, eggplant, tomatoes, bell peppers, white cabbage, cucumbers, beets. It is allowed to use vegetables: parsley, basil, thyme, oregano, celery, asparagus, lettuce. From fruits, you can eat apples, oranges, kiwi. 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 days of fasting, during which it is allowed to drink milk and eat bread.
For breakfast, drink a glass of milk and eat 150g of dry bread. At lunchtime, have a glass of milk. For dinner: drink a glass of milk and eat 150 g of dry bread.
Duration of the stage: 1 day. In the evening, you can drink a glass of unsalted tomato juice.
2nd stage
- Breakfast: bread with honey and walnuts, green tea;
- Lunch: 200 g of fish broth, boiled chicken, 3 tbsp. l. boiled peas, whole wheat bread;
- 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 departure of 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 only have 16 kcal per 100 g of product. Although it is called "cucumber", this does not mean that you will only have to eat cucumbers. You can eat cucumbers and drink water for just one day, which is considered discharge. 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 with them. You can fill it with vegetable oil and lemon juice. You must divide it into 6 receptions. For dinner, drink a glass of low-fat kefir.
- 2nd day: During the day, it is necessary to eat 1, 5 kg of cucumbers. 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. The cucumbers of 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 wheat bread, a glass of unsweetened green tea;
- Lunch: 2 cucumbers, 1 egg;
- Dinner: Salad: cucumber, onion, dill, seasoned with olive oil. A glass of kefir.
Fifth day
- Breakfast: Cucumber, scrambled eggs, infusions without sugar;
- Lunch: 2 cucumbers, 100 g of rice, baked fish, unsweetened green tea;
- Dinner: 2 cucumbers, a glass of yogurt.
6th day
- Breakfast: Cucumber, toast, green tea;
- Lunch: 2 cucumbers, stewed vegetables;
- Dinner: Cucumber and tomato salad, garnished with vegetable oil, a glass of kefir.
Seventh 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 must be taken during the diet.
Proper nutrition: how much can you lose weight
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 eaten in unlimited amounts, the excess calories will be deposited in fat. For a woman, 1500-2000 kcal is needed per day, for men - 2500 kcal. But you have to understand that 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 best to count calories when making a menu. All packages contain information on the calorie content of the product. Or you can use a detailed table of the energy value of the products.
The result of losing weight depends on many factors:
- Type of addition;
- Natural metabolism;
- The degree of physical activity;
- Compliance with diet;
- The number of calories consumed and consumed.
With significant excess weight, in the first month, you can shed up to 10 extra pounds. Later, the weight will decrease more slowly.
With a little excess fat, the weight does not drop as fast. In the first month, the result can be from 2 to 4 kilograms.
Is it possible to lose weight with PP without exercise?
When a person loses weight, it is not just fat that is lost. First, the accumulated toxins disappear, 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 the help of a balanced diet without physical exertion, then the skin will sag, and this is unlikely to appeal to 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: walking, running, biking, swimming, dancing every day.
With PP and a little physical effort, you can shed up to 5 kg of excess weight.