A weight loss diet according to the proper nutrition system (NP) can be treated in different ways. You can criticize it and find fault with it, or fanatically adhere to it all your life, enjoying your appearance. But the fact that the PP system is effective and has helped thousands of fat people who have given up is a fact proven by time and confirmed by nutritionists.
Proper nutrition is not just about cabbage salads and steamed fish. Millions of recipes for breakfast, lunch and dinner have been created under the PP system, many of which satisfy the body's needs and are worthy of inclusion in each person's proper nutrition plan.
PP program
- Focus on the "food pyramid", according to which 40% of the dishes on your table should contain complex carbohydrates (this includes whole grain bread, all types of cereals, except semolina, as well as cereals), 35% are fresh and al steam. or baked vegetables and fruits, and 20% are healthy proteins (lean meats, any type of poultry and fish, fermented milks and dairy products). The remaining 5% can come from fats and sugar.
- Combine meat with vegetables and fruits.
- If you really want, you can have some sweet. But do not exceed the permissible limit of sugar-containing products per day - 5 teaspoons. Better yet, replace the sugar with honey. All desserts can be consumed only in the first half of the day in order to have time to burn the calories received before the evening.
- Make sure your body gets enough protein (a person needs at least 100-150 g per day). Protein is a building material that renews cells and maintains muscle performance. If you give up meat and poultry, it is advisable to consume vegetable proteins, which are present in large quantities in legumes, nuts and soy.
- Avoid processed foods, fast foods and sauces, as well as canned products. Large amounts of sugar and salt are added even to ketchup.
Deadlines
Each diet can only be used for a limited period. Once results are achieved, you should switch to a healthy diet. If you start following proper nutrition, you won't have to give up your favorite, unhealthy foods at all. But it is advisable to strictly control the time and volume of consumption of such products, as well as compensate for their calorie content with physical activity.
Proper nutrition is so healthy and beneficial that you can and even should follow it throughout your life for the sake of a slim figure and healthy appearance.
It's time to create a menu for yourself!
What kind of nutrition can be called correct?
Proper nutrition (sometimes called healthy) involves eating natural foods that only benefit the body. The diet of a person who plans to eat according to this principle should include dishes that contain the necessary amount of nutrients. We are talking about the following components:
It is necessary to count them to ensure the daily requirement. It is also important to follow other rules that make nutrition correct. Therefore, fast food, processed foods, carbonated drinks and other harmful foods should not be included in your diet. It is also recommended to limit the amount of salt, exclude fried foods, steam or boil, stew or bake dishes. You should eat food at the same time every day.
How to create a menu for the week
The peculiarity of proper nutrition is that it does not imply compliance with a strict menu. It must be prepared taking into account the characteristics of the person and their food preferences. The main thing is to follow the basic principles of product combination. We are talking about the following rules:
- breakfast should be rich in carbohydrates;
- dinner should contain a large amount of carbohydrates;
- Each meal should include foods containing fiber (vegetables, fruits, bran);
- if you want to eat sweets, you should do it only in the first half of the day;
- It is important to distribute calories correctly.
Usually, people who follow proper nutrition create a menu for the week in advance, and then simply prepare dishes according to it. Below is an example of such a diet, in which the necessary products have already been selected. Of course, changes can be made if, for example, a person does not eat a certain type of food.
How to make a meal plan to lose weight
Individual planning of your own menu for the day, week, month will help you develop the habit of eating properly and in a strictly defined manner. Fractional diet, at least 3 times and preferably 5-6 times a day, is the key to food discipline. There is no need to interrupt or reorganize your usual daily routine. Trust your lifestyle when creating a plan.
Eating regimen for "morning people" (people who wake up, for example, at 6: 00 am and go to bed at 10: 00 pm)
- Have breakfast at 7: 00 am.
- At 10: 00, have a second light breakfast.
- At 1: 00 p. m. go to lunch.
- 16. 00 time for afternoon tea
- Dinner at 7: 00 p. m.
Diet for "night owls" (people who get up after 9: 00 a. m. and go to bed around 12: 00 a. m. )
- Have breakfast at 10. 00 am.
- At 1: 00 p. m. for lunch.
- At 15. 00 it is time for lunch.
- At 17: 00 go for afternoon tea.
- At 8: 00 p. m. it's time for dinner.
Therefore, adjust your eating schedule to fit your daily routine.
Top recommendations
- You should have breakfast an hour after getting up.
- Drink 250 ml of warm water in the morning on an empty stomach.
- Allow 2-3 hours between any meals.
- eat dinner before or no later than two hours before bedtime
To lose weight properly, you need to track the calories of all the foods you eat. To do this, get a notepad or a special application on your phone and take notes even on the amount of water or juice you drink.
What is important when creating a menu?
- When planning your weekly menu, immediately prepare a shopping list. And immediately decide which day you will cook what. On certain days, for example, it is advisable to include chicken and fish. One day it is advisable to have a light vegetable salad for dinner and a hearty beef steak, etc. for lunch.
- You should not skip breakfast, even if you are not hungry. Each breakfast should be balanced and nutritious: 50% of the daily carbohydrate intake should be included in breakfast, leaving 30% for proteins and 20% for fats.
- Dinner should contain mainly protein. For example, low-fat cottage cheese, baked chicken or steamed fish.
- Snacks and second breakfasts are appropriate and balanced snacks between main meals. But they should not become a complete meal. Prepare fresh fruits for a snack (you can take a banana, 150-200 g of grapes, a large apple), fresh or boiled vegetables (cabbage, tomato, carrots, radishes, etc. ), dried fruits or nuts (the latter should be without salt and not in volume (more than 30 g per dose).
- When counting calories, subtract those burned during physical activity. For example, if you are going to walk around the city all day or plan to do long-distance cyclocross, increase your diet for that day. Plan the right amount of carbohydrates and proteins and have a good breakfast before leaving the house.
- Drink drinking water, not cold or boiling (cleanses the gastrointestinal tract and starts metabolic processes). Green tea is good for those who lose weight (accelerates metabolism, replenishes the body's need for antioxidants and perfectly suppresses appetite).
- You can have coffee, but drink high-calorie variations (lattes or cappuccinos) only before lunch.
Mistakes when losing weight
- Breakdowns for sweets and starchy foods (it is not advisable to completely rule them out, but dose the intake so as not to violate the daily calorie intake norm).
- Fried and smoked. This heat treatment of food is possible if it is fried without oil, over an open fire and smoked for no more than 20 minutes naturally (not with artificial smoke).
- Prefer raw vegetables and fruits to boiled and baked foods, consume a maximum of all types of vegetables.
- Heavy dinner with large portions. Boil or stew meat or fish, necessarily adding a fresh vegetable (for example, 200 g of poached beef with a fresh cucumber).
- Frequent alcohol consumption. It should be avoided as it is quite high in calories and can cause a strong feeling of hunger.
- You should not drink water while eating. The same goes for tea or juice. Brew a glass of tea only an hour before meals and half an hour after.
- Be careful with salt, seasonings and sauces. All of this greatly stimulates the appetite and can lead to irregularities and overeating.
- Meals should not be skipped. Always carry a bag of nuts, water with lemon or a handful of raisins with you. This way you will curb your appetite and avoid overeating during a delayed meal.
Sample menu for the week.
First day
Breakfast: 200 g of rice, 10 g of butter, a banana or an apple, black coffee.
Snack: dry gray bread, boiled egg, tomato.
Daily meal: steamed mackerel 200 g, Chinese cabbage salad with peas and sunflower oil 180 grams.
Second snack: 120 g of low-fat cottage cheese with a tablespoon of 10% sour cream, green apple, 200 ml of tea.
Dinner: boiled vegetables 220 g, piece of baked beef 140 g
Second day
Morning meal: a sandwich made from a piece of whole grain bread, creamy cottage cheese and a plastic cucumber, 100 g of grapes, tea or coffee with honey.
Snack: 50 g of cottage cheese with a teaspoon of honey.
Daily meal: meat broth 200 g, fresh Chinese cabbage salad with cucumber and tomato, seasoned with lemon juice.
Second snack: a red apple and a kiwi, green or herbal tea.
Dinner: lean beef 200 g, two fresh cucumbers.
The third day
Breakfast: boiled oatmeal without milk - 210 g, a tablespoon of honey, avocado and unsweetened coffee.
Snack: pine nuts or walnuts 60 g, green apple, tea, lemon slice.
Daily meal: brown rice 150 g, the same amount of steamed vegetables.
Second snack: cottage cheese casserole, semolina, 150 g of banana, herbal infusion.
Dinner: 200 g of peeled seafood, two cucumbers and one tomato.
Fourth day
Breakfast: oatmeal with milk 200 g, raspberries, blackberries, blueberries or fresh strawberries - 100 g.
Snack: 100 g of unsweetened skimmed yogurt, a teaspoon of honey and freshly brewed black coffee.
Daily food: lean baked fish 250 g, sauerkraut 130 g.
Second snack: salad of tomatoes, cucumbers, seasoned with low-fat sour cream 200 g.
Dinner: 200 g of baked chicken without skin, sprinkled with 30 g of parmesan and two cucumbers.
Fifth day
Breakfast: 200 g of mashed potatoes in water with 30 g of butter, a boiled egg and a cucumber.
Snack: green tea and two kiwis.
Daily meal: mushroom soup with barley 260 g, slice of dry bread or crackers and 10 g of cheese.
Second snack: homemade cottage cheese, raisins and yogurt casserole 150 g.
Dinner: baked hake 200 g and seaweed 100 g.
Sixth day
Breakfast: beaten omelette with two eggs and 150 ml of milk, freshly brewed black coffee.
Snack: grapefruit or grapefruit.
Daily meal: baked potatoes 150 g with mushrooms 100 g, baked chicken 70 g.
Second snack: kefir or skimmed yogurt to drink 200 ml, a green apple.
Dinner: low-fat cottage cheese 150 g without added sugar, two baked apples.
Seventh day
Breakfast: millet porridge in water 200 g with butter 30 g, a glass of black tea without sugar.
Second meal of the morning: kiwi and banana.
Daily food: steamed vegetable casserole + 20 g of cheese - 250 g, boiled chicken fillet - 100 g.
Second snack: boiled shrimp 200 g, carrot or tomato juice 200 ml.
Dinner: steamed fish cutlet 150 g, boiled white rice 100 g, one tomato.
How to start eating well
The acceleration of the pace of life and the products that are presented in abundance on store shelves, as well as in fast food chains, products imposed by advertising, convenient to use, but not very useful and often harmful, They make many people think about how to get started. Eat well and include this item in your daily agenda.
In addition to knowing how to divide and balance your menu more effectively, it is useful to consider the psychological aspect and ensure you have the right approach to changing your eating habits. Whatever the purpose of the diet (to realize the desire to lose weight or improve well-being), it is very important to adopt the right attitude towards the problem.
Therefore you should not:
- expect to instantly improve your health, change your eating preferences and habits completely in one go;
- Spread your attention on several complex tasks at the same time;
- abruptly abandon all usual foods at once;
- elevate the harmonization of nutrition to an end in itself and subordinate the entire way of life to it;
- It is better to pay attention to thoughts about food in order to direct the energy of the mind in another useful and important direction.
Why you need to eat well
Compliance with the daily routine and diet, added to the absence of bad habits and adequate physical activity, are the main conditions to keep the body in optimal condition. Very often, these simple truths are not remembered until health problems begin, depriving the person of the opportunity to enjoy life's everyday pleasures.
For those who already face the problem of lack of energy and physical strength, excess weight, lack of sleep, deterioration of skin and hair, or any other of the wide range of disorders caused by a lifestyle unhealthy, as well as for those who Thinking in advance about preventing them, it will be of vital importance to make the decision to switch to a harmonious diet and follow it in practice, without delay.
The basis of a healthy lifestyle has been and remains proper nutrition. Since it is the substances that enter the body with food that serve as the main source of strength and raw material for the tissues of our body.
A necessary start would be to competently prepare a diet for the day.
Rules for choosing a diet for the day
Creating a balanced menu is quite simple. Having decided to improve your health and correct your figure, you should take care of the quality, quantity and timing of food intake. Food must be fresh, the diet varied and correctly distributed throughout the day.
- It is better to start eating more frequently and in small portions (not three times, but 4-6).
- Don't eat too much before bed.
- Include vegetables in every meal.
- Drink more still water.
- Reduce the amount of simple carbohydrates.
Your decision to follow a healthy diet will be rewarded with better health, overall well-being, weight loss, and a strengthened immune system.
The correct diet for the day should correspond to a pattern in which the first meal is denser than all subsequent ones.
For beginners, it is important to understand the substances that each body needs for its proper functioning and their proportion. The key to a balanced menu is the correct combination of proteins, fats and carbohydrates, as well as the presence of microelements such as magnesium, calcium, potassium, various vitamins and iron.
Start your day with a delicious and healthy breakfast
The first thing that enters the body should be plain, not cold water (if the acidity of the stomach allows, with the addition of natural fresh lemon juice). This will help invigorate and prepare the digestive system for greater functioning. It is also useful for quickly eliminating waste products from the body, losing weight and improving the condition of the skin.
A glass of water should be consumed correctly, about thirty minutes before meals, slowly, in small sips.
Contrary to popular belief, a nutritionist's advice regarding breakfast refers to the exclusion of sweets. This is because by receiving one serving of glucose, the body will require the next one a little later, when the sugar that arrived first is processed by the digestive system.
How to choose a healthy lunch
According to nutritionists, a meal in the middle of the day should contain between 25 and 50% of the total energy value of the daily diet.
To make your lunch as healthy as possible, you should remember the following recommendations:
- the beginning of the meal is soup;
- drink hot drinks (except cold);
- the interval between lunch and the previous meal should be at least 2-3 hours;
- It is useful to balance a very filling lunch with a light dinner.
Under no circumstances should you neglect a complete lunch.
What is better to eat for dinner?
A dinner with a balanced diet contains a minimum of calories. Carbohydrate consumption should be avoided. However, this food should not be completely excluded from the regime, as it causes serious alterations in the functioning of the digestive system.
You can give preference to natural yogurts, steamed poultry dishes, cottage cheese casserole and seafood.
A good option would be a protein tortilla or a small portion of legumes: beans, lentils, chickpeas.
The key to success will be the combination of foods rich in nutrients and their low calorie content.
How many calories and minerals should the body receive?
The calories needed by the body are calculated using formulas that include data on the following parameters of a particular person:
Special attention must be paid to the current state of the body, professional stress, lifestyle and the goal set by a person who decides to eat well. If you are driven by the desire to lose weight, the normal indicators are reduced by 20%, if you strive to gain muscle mass, they increase by the same amount.
Average standards suggest that women consume 1, 000 to 2, 000 kcal per day, men - 2, 500 to 5, 000. However, precise calculations must be made individually.
What foods should you avoid when creating a healthy diet?
Adapting the body to a new nutritional system takes time, like forming any habit. If you can't eliminate all junk food at once, you should do so gradually, allowing yourself something from the banned list about once a week.
This will help relieve stress and have fun. However, this weakening should be compensated for by increasing the amount of vegetables, fruits and drinking water.
A list to help you limit harmful foods in your diet:
- rich, yeast-based baked goods, loaves and wheat bread containing additives (it would be correct to give preference to whole grains and unleavened rye);
- confectionery;
- sausage products;
- mayonnaise and sauces based on it;
- canned meat and fish;
- smoked and salted meat dishes;
- bud;
- foods rich in animal fats;
- alcohol;
- fast food, semi-finished products;
- Carbonated drinks, especially sweet, containing colorings and aromas.
It is especially important to understand the importance of freshness of prepared foods and products. Even healthy foods can be harmful if not prepared correctly. Always prefer boiled and steamed to fried.
An example of the correct menu for the day.
Everyone's taste preferences are individual. In addition, it is difficult to create a menu correctly for a long time. However, once you start the path of correcting your diet, little by little you will learn many new recipes and dishes, and you will be able to choose the ones you like the most.
Approximately a day's meal might look like this:
- boiled egg with buckwheat porridge for breakfast, natural cocoa as a drink, a fresh apple or orange should also be added;
- for lunch: pickle soup, steamed, boiled or baked chicken meat without adding fat, preferably fillet, a piece of rye or rye and wheat bread, green tea with honey or lemon;
- during snack you can eat cottage cheese with fresh berries or fruits;
- A great dinner would be some lean (raw) meat and vegetables.
As snacks, you can use vegetables and fruits; In case of extreme hunger, you can resort to nuts and seeds. We must not forget about the daily consumption of tap water (about 2 liters) necessary for health.
Weekend
Some people believe that on weekends they can allow themselves to deviate from their diet and eat unhealthy foods that were not present in the diet on other days. This opinion is erroneous, since such an act can nullify all the benefits of the previous menu. Of course, sometimes you can afford something that is not very useful, but in small quantities. Heavy meals can be consumed on holidays, but not every weekend.
Saturday's menu with proper nutrition may look like this:
- Breakfast includes oatmeal and baked apple. You should use tea as a drink. It is important to understand that you should not put sugar in tea. If you want to sweeten the drink, it is recommended to use honey.
- Second breakfast: yogurt and banana.
- For lunch you can prepare chicken soup with vegetables. Experts recommend choosing fish as a second course. Salad – vinaigrette. The drink is compote.
- For snack, you can eat yogurt and add nuts to it. You can choose dried fruits instead.
- For dinner, a great option would be the ham and vegetable stew. The drink is tea.
On Sunday you can have cottage cheese casserole for breakfast. It should be seasoned with honey. You can also eat toast with tea. For the second breakfast you can choose yogurt and crackers. Lunch consists of borscht, chicken cutlet with buckwheat and compote. An excellent option for a snack, as usual, would be cottage cheese with dried fruits. For dinner it is recommended to eat boiled beef and vegetable salad.
What to do if you don't have enough time to cook
For those who want to eat healthy, the key to success is consistency. Only long-term lifestyle changes can bring real benefits. Often the modern pace of life of a working person does not leave time for much. Under no circumstances should you give up on your decision to be healthier or your desire to lose weight.
The beginning of the journey is always the most difficult, very often we stop achieving what we want without starting, just due to lack of time and energy resources, but there are professionals who are ready and willing to provide competent assistance.
If you don't have time to take care of your food, you can order prepared dishes for home delivery, fresh and properly balanced. It is very easy to choose from the section the foods that best suit your goal (lose weight, stay in shape after a diet, gain muscle mass, etc. ). A menu is offered for the calendar and work week, with a detailed description of the composition of the products and the nutrients they contain.
Upon request, we will deliver fresh, healthy food that you can eat at work and at home. Comfortable conditions of service will allow you, without wasting time and effort in the kitchen, to enjoy a variety of balanced dishes, many of which you may not prepare yourself soon.
The opportunity to use the services offered by respected and competent specialists will eliminate the need to study numerous videos, watch photos and read articles to expand your culinary range.
There is no reason to put off starting your healthy eating plan. Do it today.