PP for weight loss: rules and menu of the PP diet for a week

Features of proper nutrition

Some people think about proper nutrition as a means of losing weight. This problem is acute in many countries.

Therefore, the promotion of a healthy lifestyle and proper nutrition in the USA and Europe is carried out at the state level. Thanks to a balanced diet, you can get rid of extra pounds, chronic diseases, and improve your quality of life.

Some people think about proper nutrition as a means of losing weight.

Basic principles of PP:

1. Regular meals. It is ideal to eat at the same time or at regular intervals (3-4 hours). Having become accustomed to receiving food by the hour, the stomach will be ready to process it. Digestion will improve and bloating and gas will no longer bother you.
2. The diet should correspond to the lifestyle. People live at different rhythms. Some work in an office from 9 to 18, others spend most of their time at home, or in a car, or work at night. Appointment times will be different for everyone. An individual approach will make proper nutrition a part of life, and not just another unsuccessful attempt to lose weight.
3. The daily diet is compiled in accordance with the goal. People come to proper nutrition for various reasons: excess weight, lack of muscle mass, health problems, etc. The diet will depend on the goal that needs to be achieved. Those who want to build muscle mass increase the level of animal protein; those suffering from gastrointestinal problems - remove foods that cause problems, etc.
4. The predominance of natural products in the diet. The basis of proper nutrition is simple foods without additives: meat, vegetables, fruits, cereals, etc. Try to avoid industrial products. In addition to preservatives and chemicals, semi-finished products contain hidden salts and sugars. These are useless calories.
5. Avoid depleted foods. This applies to low-fat products. Animal fats are needed for the normal functioning of the hormonal and nervous systems. Choose products with fat content from 1 to 5%. This is a safe level of fat to avoid a set of weight problems and provide the body with healthy fats.
6. Avoid food junk. Chips, corn sticks, and crackers contain a lot of calories, have low nutritional value, and cause the appearance of subcutaneous pimples, acne, and allergies.
7. Avoid overeating. When choosing the right products, you need to know when to stop. Excess calories lead to extra pounds.

Principles of PP or proper nutrition for weight loss

The diet will be based on only natural products. It is advisable to take a walk to the store in advance and examine the assortment of cereals, dairy products, meat, and poultry. It is important not to be afraid to try and discover new products. To avoid breakdowns, you should always keep healthy food at home and prepare meals in advance. A hungry person would rather satisfy his hunger with a bun or sausage than wait for porridge or meat to be ready.

Basics of PP for weight loss:

• Your diet should include proteins, fats, and carbohydrates every day. Since the initial goal is to lose weight, at the initial stage you need to choose foods with low fat content or carefully count calories.
• It is recommended to consume fruits, cereals, grain bread and other slow carbohydrates before 14:00. Sometimes you can afford durum wheat pasta for dinner or a casserole with cereal in the afternoon, but not more than twice a week;
• You need to eat at least 2 servings of raw vegetables per day. They are needed for weight loss. If possible, then in the first weeks of the diet it is advisable to give up boiled and stewed vegetables and eat salads instead of side dishes;
• dried fruits, honey, marshmallows, dark chocolate are the only sweets allowed on the diet. But it is important to remember about the high calorie content. If you can’t stop in time, then it’s better to give up;
• You need to drink according to the rules of nutrition either before meals (half an hour) or after it (an hour). Otherwise, the liquid will complicate digestion and slow down weight loss.

And don’t forget about the rule known from childhood - get up from the table with a slight feeling of hunger. There is no need to overeat; the feeling of fullness will come a little later. You can also trick your body by chewing slowly. Some people purposefully eat with teaspoons or use a fork and knife. Why not?

As for sugar substitutes in a healthy diet, nutritionists have differing opinions. On the one hand, such supplements make it easier to survive restrictions; now you can find substitutes of natural origin on sale. On the other hand, substitutes interfere with the cleansing of receptors and constantly remind you of the forbidden taste.

Why short-term diets don't work

Natural products should predominate in the diet.
Switch to PP for weight loss - a healthy and effective way to get rid of excess weight.

But most people prefer short-term diets. They promise stunning results in a few days. Only it doesn't work.

Why is this happening:

1. At the end of the diet, the person returns to regular food, receiving more calories than he can burn.
2. Diets with strict restrictions provoke a slowdown in metabolism. The body tries to spend less energy and store more. This leads to the fact that the weight not only returns, but increases.
3. Poor nutrition during a diet deprives the body of the necessary substances for normal functioning. After such experiments, the body tries to replenish the missing elements. Hormones are released into the blood and provoke an uncontrollable attack of gluttony.

When switching to proper nutrition, such problems do not arise. A person receives all the necessary substances on time. The diet remains varied. This approach to nutrition allows you to lose weight and maintain it for life.

How to switch to proper nutrition

So, the decision to switch to proper nutrition has been made. But where to start? Analyze your diet. It's better to do this visually.

Analyze your diet

Take photos or write down everything you eat in a separate notebook. You need to record main meals, snacks and everything eaten in passing. Along with your food records, note the time and weight of the portion.

This is the only way to identify nutritional weaknesses.

After analyzing the records, it becomes clear what a person eats, when and how much. The analysis will help determine what needs to be changed in the diet.

Please pay attention to three points:

1. What do you eat most often? Are there vegetables, fruits, cereals, and protein products in the diet?
2. Serving size. This is the case when size matters. Even if you eat exclusively healthy foods, you can easily gain excess weight and develop health problems.
3. Diet. The habits of refusing to eat during the day and having a heavy dinner, ignoring breakfasts, and replacing lunch with chocolate lead to excess weight, problems with the gastrointestinal tract, pancreas and liver. To switch to proper nutrition, you need to learn to eat on a schedule. And, surprisingly, we are not talking about the need to eat 5-6 times a day. This diet is not suitable for everyone. We are talking about regular meals. Remember, breakfast, lunch and dinner are mandatory meals. It's best if they happen within the same period of time. And snacks are needed to satisfy your hunger between them, nothing more.

These three points will help you create a diet that will not only be beneficial to the body, but will also not cause disgust after just a few days.

Developing new eating habits

Perhaps developing new eating habits is the most difficult stage on the path to proper nutrition. Complex and important. It has been proven that a person develops a habit within 90 days. This period is the most difficult when switching to PP.

Perhaps developing new eating habits is the most difficult stage on the path to proper nutrition.

Here are some tips to help you develop new eating habits:

1. Do everything gradually. First, give up sweets, get rid of “fast food”, start eating breakfast regularly, etc. The gradual transition to PP will be as painless as possible, without disruptions.
2. Use spices. Most people complain that when they eat healthy, they don't have enough bright flavors. Most industrial products are made with the addition of large amounts of salt, spices and flavor enhancers. Additives interrupt the natural taste of food, and taste buds no longer recognize it. Gradually, the taste buds are cleared, and the simplest foods acquire taste. To make your life easier during the transition period, use natural herbs and spices: coriander, pepper, turmeric, herbs de Provence
3. Diversify your diet. It may seem that proper nutrition is monotonous and consists only of buckwheat and boiled breast. In fact, this is not true. There are many simple, healthy dishes (including desserts) that will make your diet interesting.
4. Find yourself an interesting hobby. A favorite activity that brings joy will help take your mind off thoughts about food. Remember that a person eats to live, and not vice versa.

Bring snacks with you

Snacks are optional meals. But many adherents of proper nutrition include snacks in their diet. This allows you to avoid hunger pangs and maintain a constant level of insulin in the blood.

For a snack, it is better to give preference to vegetables, fruits (in the first half of the day), nuts, dried fruits, and dairy products. They satisfy hunger well and are low in calories (except for nuts and dried fruits).

Don't forget to take a snack with you on the road, to work or for a walk. When you get hungry, you don’t have to look for a fast food restaurant and scold yourself for showing weakness.

Mistakes of losing weight

For a snack, it is better to give preference to vegetables and fruits (in the first half of the day).
Effective weight loss is a long-term process. It requires constant work: control over nutrition, regular physical activity, and cosmetic procedures.

Counting on instant results, people make mistakes that prevent them from losing excess weight for many years.

Here are the most common ones:

1. Complete refusal of one of the food elements. We are talking about fats and carbohydrates. Each of these elements takes part in the functioning of the body. If you exclude them from the diet, after some time the body will demand to compensate for the shortage. This leads to breakdowns. The person begins to eat everything.
2. Using drugs for weight loss without consulting a nutritionist. Let's not hide the fact that there are actually drugs on the market that can help reduce excess weight. But they don't work without proper nutrition.
3. Monotonous menu. Many people who are losing weight limit their meals to two or three dishes. After a short period of time, this diet gets boring, and you urgently want to please yourself with something. When losing weight, try to cook as varied a variety of dishes as possible. Then weight loss will turn from hard labor into an exciting period of life.
4. Don’t put off your life until “when I lose weight.” This is the worst mistake of all those who lose weight. Remember that tomorrow never comes. The more interesting events there are in your life while losing weight, the better the result will be.

Basics of proper nutrition

Proper nutrition includes foods with proteins, fats and carbohydrates. 60% belongs to fruits, vegetables, legumes, nuts, whole grains. At least 15% is allocated to liquid and solid fats.

Simple carbohydrates, which are found in sugar, honey, and soda, are limited to 40 g per day. Limit the amount of iodized (not table) salt. Cereals and flour with micronutrients make up a third of the daily diet. Vitamins should include groups A, E, C, D, folic acid, and multivitamins.

Proper nutrition involves eating 5-6 meals a day in small portions and about 2 liters of water. Cooking method: boiling, steaming, oven, grill pan, raw food diet, sautéing.

Menu diagram for PP

Each person is individual. Gender, age, occupation, the presence of chronic diseases and many other factors affect the diet. The main advantage of proper nutrition is that you can take all these factors into account.

Don’t put off life until “when I lose weight”

Let's consider the PP diagram:

Breakfast:

• porridge (any cereal that requires cooking);
• fruit (you can even have bananas for breakfast);
• hot drink without sugar (tea, coffee, compote).

Snack

• dried fruits, nuts, fruits.

Dinner:

• lean meat or fish;
• side dish in the form of cereals, durum pasta, cooked vegetables;
• raw vegetables (salad dressed with natural yoghurt, butter, lemon juice).

Second snack:

• fermented milk products without sugar: kefir, yogurt, cheese, cottage cheese.

Dinner:

• easily digestible protein in the form of lean fish, boiled eggs, seafood;
• vegetables.

It is not difficult to adhere to such a scheme. It easily fits many dishes. This makes the diet varied and balanced.

Sample menu for the week:

Sample menu for one day

• Breakfast: oatmeal porridge with 1 tsp. honey
• 1 snack: 1 green apple with 30 g of non-roasted nuts.
• Lunch: rice porridge with 2 fish cutlets and vegetable salad.
• 2nd snack: a pack of cottage cheese with sour cream.
• Dinner: boiled green beans with 2 fish cutlets.
• At night: a glass of kefir.

Proper nutrition is not just another diet, but a way of life. Therefore, there is no need to suddenly change your food habits: start by gradually replacing one product at a time. As soon as the body gets used to the new taste, introduce it to the new habit. Remember that your motivation to lose weight determines whether you will find opportunities to change your diet or whether you will look for excuses for being overweight.

Foods to Avoid

Try to avoid products with complex ingredients. The fewer components were used during the preparation of the product, the healthier it is.

Pay attention to calorie content. The inscriptions “light”, “low-calorie”, “fitness” are just a marketing ploy. This has nothing to do with proper nutrition or diet.

Avoid liquid calories: sugary carbonated drinks, juices (especially packaged ones), coffee with syrups, sweet yoghurts, etc.

These products are not perceived as food, and drinking several glasses of lemonade daily can exceed your daily calorie intake several times.

It is important to eat natural food

The basis of proper nutrition is natural products. They give us energy for life, nutrients for the normal functioning of all organs, and do not clog the body with various preservatives.

The basis of proper nutrition is natural products

By giving up artificial products, a person gets rid of not only excess weight, but also health problems. The condition of the skin and hair improves, and more energy appears.