Proper nutrition for weight loss is not a strict diet with many restrictions and a constant feeling of hunger.
PP is a balanced and nutritious diet of approved foods with a minimum amount of calories, which allows you not only to lose weight, but also to keep it at a stable level.
How to eat right to lose weight?
A proper diet for weight loss takes into account the ratio of fats, carbohydrates and proteins.The menu is structured in such a way as to create an acceptable calorie deficit, due to the burning of subcutaneous fat.And healthy foods included in the diet have a positive effect on the whole body, stimulating metabolic processes that help improve digestion and reduce body weight.
The PP diet is not a short-term phenomenon, but a way of life that must always be followed in order not to experience weight problems.
Rules for proper nutrition for weight loss:
- All fried and fatty foods, snacks and fast food, products containing flavor enhancers and food additives are excluded.
- It is not recommended to eat any food outside the house if you are not sure that the dishes have the right ratio of fats, carbohydrates and proteins.
- Salt consumption is limited.
- The morning starts with a glass of warm water, which you have to drink in small sips.
- 1/5 of the total diet is vegetables and fruit, consumed fresh.
- Fast carbohydrates - in minimal quantities, it is recommended to replace them with slow carbohydrates - unsweetened vegetables, pasta made from premium flour, cottage cheese or whole grains.
- Consume fast carbohydrates - honey, sweet fruit - only in the morning or evening.
- The amount of animal protein in the diet is 1 g per kilogram of body weight.
- Water - at least 2 liters per day, always 1 glass of warm water half an hour before the main meal.
- Fractional meals - eating at least 4-5 times a day in small portions.
- Dinner - 3 hours before going to bed (no later).
- Snacks - there can be only 2 of them per day: kefir and sour apple are allowed.
- Eating is taken away from watching TV, reading books and other related activities.
- Follow a meal schedule - you must eat at the same time every day.
It is important to chew each food thoroughly and for a long time, this way the feeling of long satiety will come faster.
How to transfer to PP?
It is impossible to radically change your diet in one morning.A sharp rejection of common foods leads to disturbances in the digestive system, and stress on the body.The sudden start of any diet (without preliminary preparation) inevitably ends in failure, and in the shortest possible time.
A proper diet requires preparation.If the PP diet is accompanied by a constant feeling of hunger, and thoughts about the forbidden delicacies do not allow you to live normally, it means that the transition to dietary nutrition was wrong or was completely absent.
The correct nutrition system for weight loss is not only physical, but also moral preparation and psychological attitude.It provides the following:
- A week before the start of PN, you must gradually change your diet and reduce the number of portions.During the preparation period, you can still eat meat and fried potatoes, but their quantity on the plate should not exceed the area of your palm.
- During the preparation period, it is not the products themselves that need to change, but the methods by which they were prepared.If potatoes are always fried, you need to bake or boil the tubers.You must do the same with other products: do not fry the fish, but bake it;do not cook the meat until crispy, process it in vegetable oil, but simmer.
- Sauces can and should be used;they improve the taste of the dishes.But sauce dressings need to be prepared independently, without adding a lot of spices and hot herbs that wake up the appetite.
- It is recommended to drink black tea and coffee without sugar;gradually they should be replaced by green tea.You should not drink water during or immediately after a meal.
With a gradual restructuring of the diet over 1-2 weeks, the body will get used to the new menu, and the transition to PN will not be stressful.
Approved and prohibited products for PP
The following foods are not included in the diet for weight loss:
- fatty meat and fish;
- fried foods;
- fresh bread, pastries;
- sweets and confectionery;
- chocolate, cocoa-based beverages;
- spices;
- marinades and pickles;
- purchased smoked meats and sausages;
- mayonnaise and sauces based on it;
- alcohol, carbonated drinks.
A proper diet to help you lose weight includes:
- dairy products and fermented milk with a minimum percentage of fat content;
- lean meat;
- low-fat sea and river fish;
- nuts;
- legumes;
- vegetables;
- unsweetened fruit;
- cereal grains.
It is better to avoid salt completely.If it is impossible to eat food without it, it is allowed to add it, but in a minimal amount.
Appropriate nutrition scheme
Proper weight loss and weight loss will be more effective if you adhere to a special scheme: 3 + 2, where there are: 3 main meals, and 2 snacks.There should not be a long break between meals.If the stomach is empty for more than 4 hours, hunger occurs, because of which there will be much more to eat.A proper diet for weight loss at home is structured as follows:
- Breakfast is at 7 am.
- Snack - at 10 am.
- Lunch - at 13.00.
- Snack - at 16.00.
- Dinner - no later than 7 pm.
This method is suitable for people who get up around 6.30 am.If the morning rise occurs earlier or later, the food intake schedule is adjusted individually with 3 hour breaks 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 broth.
- Snack: kefir.
- Dinner: broccoli with cheese, boiled egg, mint tea.
Tuesday:
- Breakfast: vegetable salad, sour apple, glass of curdled milk.
- Snack: fruit.
- Lunch: vegetable puree soup, baked beef.
- Snack: fruit.
- Dinner: cooked salmon fillet, unpolished rice, fruit drink.
Wednesday:
- Breakfast: steam omelette with herbs, tea, citrus.
- Snack: kefir.
- Lunch: steamed meatballs with stewed beans and vegetable salad, juice.
- Snack: kefir.
- Dinner: cottage cheese casserole, apple, vegetable juice.
Thursday:
- Breakfast: vegetable salad, toast with cheese, tea.
- Snack: apple.
- Lunch: pasta, vegetable salad, baked chicken breast, compote.
- Snack: apple.
- Dinner: steamed fish cutlets, steamed broccoli, tea.
Friday:
- Breakfast: oatmeal with water and butter, apple with cinnamon, fruit juice.
- Snack: baked fermented milk.
- Lunch: pumpkin soup with sesame seeds, vegetable salad, tea.
- Snack: baked fermented milk.
- Dinner: boiled turkey fillet with stewed carrots, fruit juice.
Saturday:
- Breakfast: baked potatoes with cottage cheese and herbs, juice.
- Snack: apple.
- Lunch: baked fish fillet with vegetable salad.
- Snack: apple.
- Dinner: low-fat cottage cheese with unsweetened fruit.
Sunday:
- Breakfast: toast with egg and tomato, fruit drink.
- Snack: kefir.
- Lunch: steamed veal with baked potatoes, salad with vegetables, tea.
- Snack: kefir.
- Dinner: steamed omelette with beans, sour fruit.
Appropriate nutrition for weight loss can be based on the following dishes, each month:
- Recommended breakfast: steamed protein omelettes, bread with cheese and tomatoes, porridge, cottage cheese with fruit.
- Lunch: vegetables with brown rice and meat, soup without frying, pasta, cabbage casserole, vegetable salads, boiled meat and fish, steamed cutlets, grilled vegetables, porridge with meat or fish dishes.
- Dinner: vegetables with baked or boiled meat, fish, cutlets, steamed omelettes without milk, fruit, dairy products.
Meals for weight loss, if you learn to put together meat, fish dishes and side dishes, will be tasty, satisfying and varied.