A diet for weight loss according to the correct nutritional system (PN) can be treated differently. You can criticize it and find fault with it, or you can fanatically adhere to it all your life, enjoying the way you look. 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 isn't just about cabbage salads and steamed fish. With the PP system, millions of recipes have been created for breakfast, lunch and dinner, many of which satisfy the body's needs and deserve to be included in every person's correct nutritional plan!
PP program
- Focus on the "food pyramid", according to which 40% of the dishes on the table should contain complex carbohydrates (this includes wholemeal bread, all types of cereals, except semolina, as well as cereals), 35% are fresh and cooked at steamed or baked fruits and vegetables, and 20% are healthy proteins (lean meat, any poultry and fish, fermented milk and dairy products). The remaining 5% can come from fats and sugars.
- Combine meat with fruits and vegetables.
- If you really want it, then you can eat some candy. But do not exceed the permissible limit of sugar-containing products per day: 5 teaspoons. Better yet, replace the sugar with honey. All sweets can be eaten only in the first half of the day 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, you should consume plant proteins, found in large quantities in legumes, nuts and soy.
- Avoid processed foods, fast foods and sauces, as well as canned products. Sugar and salt are also added in large quantities to ketchup.
Deadlines
Each diet can only be used for a limited period. Once you achieve results, you should switch to a healthy diet. If you start following a proper diet, you won't have to give up your favorite unhealthy foods at all. But you should strictly control the time and volume of consumption of such products, and also compensate for their calorie content with physical activity.
Proper nutrition is so healthy and beneficial that you can and even must adhere to it throughout your life in the name of a slim figure and healthy appearance.
It's time to create a menu for yourself!
What type of nutrition can be defined as correct?
Proper (sometimes called healthy) nutrition involves consuming natural foods that only benefit the body. The diet of a person who intends to eat according to this principle should include dishes that contain the required amount of nutrients. We are talking about the following components:
You need to count them to ensure your daily requirement. It is also important to follow other rules that make nutrition correct. Therefore, fast foods, processed foods, carbonated drinks and other harmful foods should not be included in the diet. It is also recommended to limit the amount of salt, exclude fried foods, steam or boil, stew or bake. You should eat your 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 adherence to a strict menu. It must be filled in taking into account the characteristics of the person and their food preferences. The main thing is to follow the basic principles of combining products. 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, fruit, bran);
- if you want to eat sweets, then you should do it only in the first half of the day;
- It is important to distribute calories correctly.
Typically, people adhering to proper nutrition create a menu for a 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 prepare a meal plan to lose weight
Individual planning of your menu for the day, week, month will help you develop the habit of eating correctly and in a strictly defined manner. Fractionated - at least 3 times and preferably 5-6 times a day - the diet is the key to dietary discipline. There is no need to interrupt or rearrange your usual daily routine. Rely on your lifestyle when creating a plan.
Diet for "early risers" (people who wake up, for example, at 6: 00 am and go to bed at 10: 00 pm)
- Have breakfast at 7: 00
- At 10: 00 second light breakfast
- At 1. 00 pm we go to lunch
- 4pm afternoon tea time
- Dinner at 7pm
Diet for "night owls" (people who get up after 9. 00 and go to bed around 24. 00)
- Have breakfast at 10: 00
- At 1pm lunch time
- At 3pm it's time for lunch
- At 5pm we go for afternoon tea
- At 8. 00 pm it's time for dinner
Therefore, modify your meal schedule according to your daily routine.
Main 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 to pass between each meal
- have dinner before or no later than two hours before going to sleep
To lose weight successfully, 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 also take note of the amount of water or juice you drink.
What is important when creating a menu
- When planning your weekly menu, prepare a shopping list right away. And decide immediately on which day you will cook what. On certain days, for example, chicken and fish should be included. One day you should have a light vegetable salad for dinner and a hearty beef steak for lunch, etc.
- You shouldn't skip breakfast, even if you're not hungry. Every breakfast should be balanced and nutritious: 50% of your daily carbohydrate intake should be at breakfast, 30% should be allocated to proteins and 20% to fats.
- Dinner should contain mostly protein. For example, low-fat cottage cheese, baked chicken or steamed fish.
- Afternoon snacks and second breakfasts are correct and balanced snacks between main meals. But they should not turn into a full meal. Prepare fresh fruit for a snack (you can eat a banana, 150-200 g of grapes, a large apple), fresh or boiled vegetables (cabbage, tomatoes, carrots, radishes, etc. ), dried fruits or nuts (the latter should be unsalted and not by volume) exceeding 30 g per dose).
- When counting calories, subtract those burned during physical activity. For example, if you'll be walking around the city all day or have planned 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 home.
- Drink normal drinking water, not cold or boiling (cleans 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 drink coffee, but drink high-calorie variants (latte or cappuccino) only before lunch.
Mistakes in losing weight
- Failures for sweets and starchy foods (they should not be completely excluded, but dose the intake so as not to violate the norm of daily calorie intake).
- Fried and smoked. Such heat treatment of food is possible if you fry it without oil, on an open fire and smoke it for no more than 20 minutes naturally (not with artificial smoke).
- Prefer raw fruits and vegetables to boiled and baked foods, consume all types of vegetables as much as possible.
- Heavy dinner with generous portions. Boil or stew meat or fish, be sure to add a fresh vegetable (for example, 200 g of poached beef with a fresh cucumber).
- Frequent alcohol consumption. It should be avoided because it is quite caloric and can cause a strong sense of hunger.
- You should not drink water while eating. The same goes for tea or juice. Make a glass of tea only an hour before meals and half an hour after.
- Be careful with salt, seasonings and sauces. All this greatly stimulates the appetite and can lead to irregularity and overeating.
- Meals should not be skipped. Always carry a bag of nuts, water and lemon or a handful of raisins with you. This will curb your appetite and avoid overeating during a delayed meal.
Sample menu for the week
The first day
Morning meal: rice 200 g, butter 10 g, a banana or apple, black coffee.
Snack: dried gray bread, boiled egg, tomato.
Daily meal: steamed mackerel 200 g, Chinese cabbage salad with peas and sunflower oil 180 g.
Second snack: low-fat cottage cheese 120 g with a spoonful of 10% sour cream, green apple, 200 ml of tea.
Dinner: boiled vegetables 220 g, baked piece of beef 140 g
Second day
Morning meal: a sandwich consisting of a piece of wholemeal bread, creamy cottage cheese and a plastic cucumber, 100 g of grapes, tea or coffee with honey.
Snack: 50 g ricotta with a teaspoon of honey.
Daily meal: meat broth 200 g, salad of fresh Chinese cabbage with cucumber and tomato, seasoned with lemon juice.
Second snack: a red apple and a kiwi, a green herbal tea or herbal tea.
Evening meal: lean meat 200 g, two fresh cucumbers.
The third day
Morning meal: boiled oatmeal without milk - 210 g, a spoonful of honey, avocado and unsweetened coffee.
Snack: pine nuts or walnuts 60 g, green apple, tea, slice of lemon.
Daily meal: brown rice 150 g, the same amount of steamed vegetables.
Second snack: ricotta casserole, semolina, 150 g of bananas, herbal tea.
Evening meal: 200 g of peeled seafood, two cucumbers and one tomato.
Fourth day
Morning meal: oatmeal with milk 200 g, fresh raspberries, blackberries, blueberries or strawberries - 100 g.
Snack: 100 g of low-fat unsweetened yogurt, a teaspoon of honey and freshly brewed black coffee.
Daily meal: baked lean fish 250 g, sauerkraut 130 g.
Second snack: salad of tomatoes, cucumbers, topped with low-fat sour cream 200 g.
Evening meal: 200g baked skinless chicken, sprinkled with 30g parmesan, plus two cucumbers.
Fifth day
Morning meal: 200 g of mashed potatoes in water with the addition of 30 g of butter, one hard-boiled egg, one 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 casserole of ricotta, raisins and yogurt 150 g.
Evening meal: baked hake 200 g and seaweed 100 g.
Sixth day
Morning meal: a beaten omelette of two eggs and 150 ml of milk, freshly brewed black coffee.
Snack: grapefruit or pomelo.
Daily meal: baked potatoes 150 g with champignons 100 g, baked chicken 70 g.
Second snack: kefir or low-fat yogurt to drink 200 ml, a green apple.
Evening meal: 150g low-fat ricotta without added sugar, two baked apples.
Seventh day
Morning meal: millet porridge in water 200 g with butter 30 g, a glass of black tea without sugar.
Second morning meal: kiwi and banana.
Daily meal: steamed vegetable casserole + 20 g cheese - 250 g, boiled chicken fillet - 100 g.
Second snack: boiled prawns 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 presented in abundance on store shelves, as well as in fast food chains, products imposed by advertising, convenient to use, but not useful, and often harmful, make many people think about how to start eating well and include this element in your daily schedule.
In addition to knowing how to portion and balance your menu most 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 form the right attitude towards the problem.
Therefore you should not:
- expect to instantly improve your health, change your eating preferences and habits completely at once;
- Distribute your attention across several complex tasks at once;
- abruptly give up all usual foods at once;
- elevate the harmonization of the diet to an end in itself and subordinate the entire lifestyle to it;
- Paying attention to thoughts about food is better to direct the energy of the mind in another useful and important direction.
Because you have to eat well
Compliance with the daily routine and diet, together with the absence of bad habits and adequate physical activity, are the main conditions for keeping the body in optimal condition. Very often these simple truths are not remembered until health problems begin, depriving a person of the opportunity to enjoy the everyday pleasures of life.
For those who already face the problem of lack of energy and physical strength, excess weight, poor sleep, deterioration of skin and hair or any other of the wide range of ailments caused by an unhealthy lifestyle, as well as those who are thinking in advance to prevent them, it will be vitally important 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 correct nutrition. Since it is the substances that enter the body with food that serve as the main source of strength and raw materials 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 need to take care of the quality, quantity and timing of food intake. Food should be fresh, the diet varied and correctly distributed throughout the day.
- It is better to start eating more often and in small portions (not three times, but 4-6).
- Don't eat heavily before going to bed.
- Include vegetables in every meal.
- Drink more plain water.
- Reduce the amount of simple carbohydrates.
Your decision to stick to a healthy diet will be rewarded with improved health, overall well-being, weight loss and strengthened immune system.
The correct diet for the day should correspond to a scheme in which the first meal is denser than all subsequent meals.
For beginners it is important to understand the substances that each organism needs for proper functioning and their relationship. 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 further functions. It is also useful for quickly eliminating waste from the body, losing weight and improving skin condition.
A glass of water should be consumed correctly - about thirty minutes before meals, slowly, in small sips.
Contrary to popular belief, the nutritionist's advice regarding the morning meal concerns the exclusion of sweets from it. This is due to the fact that when you receive one portion 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 mid-day meal should contain 25 to 50% of the total energy value of the daily diet.
To make your lunch as healthy as possible, you should remember the following tips:
- the beginning of the meal is soup;
- drink hot (except cold) drinks;
- the interval between lunch and the previous meal should be at least 2-3 hours;
- It is useful to balance a very large lunch with a light dinner.
In no case should you neglect a full lunch.
What is best to eat for dinner?
An evening meal with a balanced diet contains a minimum of calories. Consumption of carbohydrates should be avoided. However, this meal should not be completely excluded from the regime: this causes serious disturbances in the functioning of the digestive system.
You can give preference to natural yogurts, steamed poultry dishes, cottage cheese casserole and seafood.
A good choice would be a protein omelette 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:
Particular attention should be paid to the current state of the body, professional stress, lifestyle and the goal that a person who decides to eat well sets for himself. If he is driven by the desire to lose weight, normal indicators are reduced by 20%, if he strives 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, accurate calculations must be made individually.
What foods should you avoid when creating a healthy diet?
Adapting your body to a new nutritional system takes time, like forming any habit. If you can't cut out all the junk food at once, you should do so gradually, indulging in something from the forbidden list about once a week.
This will help relieve stress and keep you entertained. However, this weakening should then be compensated by increasing the amount of vegetables, fruits and clean drinking water.
A list that will help you limit harmful foods in your diet:
- rich baked goods, based on yeast and containing additives, loaves and wholemeal bread (it would be correct to give preference to whole grains and rye without yeast);
- confectionery;
- sausage products;
- mayonnaise and sauces based on it;
- canned meat and fish;
- smoked and salted meat dishes;
- egg yolk;
- foods rich in animal fats;
- alcohol;
- fast food, semi-finished products;
- carbonated drinks, especially sweet, containing colorings and flavourings.
It is especially important to understand the importance of freshness of products and prepared meals. 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 embark on the path of correcting your diet, you will gradually learn many recipes and new dishes and will be able to choose those that are most preferable for you.
Approximately a day's food might look like this:
- boiled egg with buckwheat porridge for breakfast, natural cocoa as a drink, you should also add a fresh apple or orange;
- for lunch: pickle soup, steamed, boiled or baked chicken meat without added fat, preferably fillet, a piece of rye or rye bread, green tea with honey or lemon;
- during the afternoon snack you can eat ricotta with fresh berries or fruit;
- A great dinner would consist of lean (uncooked) meat and vegetables.
For snacks you can opt for fruit and vegetables; in case of extreme hunger you can resort to nuts and seeds. We must not forget the daily consumption of natural water (about 2 liters) necessary for health.
Weekend
Some people believe that on weekends they can afford 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 advantages of the previous menu. Of course, sometimes you can afford something that is not very useful, but in small quantities. Heavy food can be eaten on holidays, but not every weekend.
The Saturday menu in proper nutrition mode may look like this:
- Breakfast includes oatmeal and baked apples. 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, we recommend using 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 composed.
- For an afternoon snack, you can eat yogurt and add nuts. You can choose dried fruit instead.
- For dinner, a great option would be ham and vegetable stew. The drink is tea.
On Sunday you can treat yourself to a cottage cheese casserole for breakfast. It should be drizzled with honey. You can also have toast with tea. For second breakfast you can choose yogurt and crackers. Lunch consists of borscht, chicken cutlet with buckwheat, compote. A great option for an afternoon snack, as usual, would be cottage cheese with the addition of dried fruits. For dinner it is recommended to eat boiled veal 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 much time. Under no circumstances should you give up on your decision to become healthier or your desire to lose weight.
The beginning of the journey is always the most difficult, very often you leave the achievement of what you want without starting, just due to lack of time and limited energy, but there are professionals ready and available to provide competent assistance.
If you don't have time to take care of your food, you can order dishes ready for delivery, fresh and properly balanced. It is very simple to choose food from the section that corresponds to your goal (lose weight, stay fit after a diet, gain muscle mass, etc. ). A menu for the calendar and working week is offered, with a detailed description of the composition of the products and the nutrients contained in them.
At your request, we will deliver healthy, fresh food that you can eat at work and at home. Comfortable serving conditions 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 soon.
The opportunity to use the services offered by respected and competent specialists will eliminate the need to study numerous videos, view pictures and read articles to expand your culinary range.
There's no reason to put off starting your healthy eating plan. Do it today.