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 permissible foods with a minimum amount of calories, which allows you not only to lose weight, but also to keep it at a constant level.
How to eat right to lose weight?
The right diet for weight loss takes into account the ratio of fats, carbohydrates and proteins.The menu is structured in such a way that an acceptable calorie deficit is created, which causes fat under the skin to be burned.And healthy food included in the diet has a positive effect on the whole body, triggering metabolic processes that help improve digestion and reduce body weight.
The PP diet is not a short-term phenomenon, but a lifestyle that must always be followed in order not to experience weight problems.
Rules of proper nutrition for weight loss:
- All fried and fatty foods, snacks and fast food, products containing flavoring agents and food additives are excluded.
- It is not recommended to eat any food outside your home unless you are sure of the correct ratio of fats, carbohydrates and proteins in the dishes.
- Salt intake is limited.
- The morning starts with a glass of warm water, which you need to drink in small sips.
- 1/5 of the entire diet is vegetables and fruits, consumed fresh.
- Fast carbohydrates - in minimal amounts, it is recommended to replace them with slow carbohydrates - unsweetened vegetables, pasta made from premium wheat, whole wheat or whole grain bread.
- Fast carbohydrates - honey, sweet fruits - are consumed only in the morning or afternoon.
- 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.
- Small meals - eat at least 4-5 times a day in small portions.
- Dinner - 3 hours before bedtime (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 a book and other related activities.
- Follow a meal plan - you need to eat at the same time every day.
It is important to chew all food carefully and for a long time, so the long-lasting feeling of satiety will come faster.
How to switch to PP?
It is impossible to radically change your diet overnight.Strong rejection of familiar foods leads to disturbances in the digestive system and the body experiences stress.The sudden start of any diet (without preparation) will inevitably end 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 forbidden delicacies do not allow you to live normally, it means that the transition to nutrition in the diet was wrong or that it was not at all.
The correct nutritional system for weight loss is not only physical, but also moral preparation and psychological attitude.It provides the following:
- A week before starting PN, you need to gradually change your diet and reduce the portion size.During the preparatory period, you can still eat fried meat and potatoes, but their amount on the plate should not exceed the area of the palm.
- During the preparatory period, it is not necessary to change the products themselves, but the methods of their preparation.If potatoes are constantly consumed fried, you need to steam, bake or boil the tubers.You need to do the same with other products: don't fry the fish, but bake it;do not cook the meat until it is crispy, process it in vegetable oil, but let it simmer.
- Sauces can and should be used;they enhance the taste of dishes.But sauce dressings need to be prepared independently, without adding a large amount of hot spices and herbs that stimulate 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.
By gradually restructuring the diet over 1-2 weeks, the body will get used to the new menu and the transition to PN will not be stressful.
Permitted and prohibited products for PP
A diet for weight loss excludes the following foods:
- fatty meat and fish;
- fried foods;
- fresh bread, cakes;
- sweets and confectionery;
- chocolate, beverages made from cocoa;
- spices;
- marinades and pickles;
- smoked meat and purchased sausages;
- mayonnaise and sauces based on it;
- alcohol, carbonated drinks.
The right diet to help you lose weight includes:
- dairy products and fermented milk products with a minimum percentage of fat content;
- lean meat;
- low-fat river and sea fish;
- nuts;
- legumes;
- vegetables;
- unsweetened fruit;
- grain of corn
It is better to avoid salt altogether.If it is impossible to eat food without it, it is permissible to add it, but to a minimum.
Proper nutrition system
Correct weight loss and weight loss will be more effective if you follow a special system: 3 + 2, where: 3 are main meals and 2 are snacks.There should not be a long break between meals.If the stomach is empty for more than 4 hours, hunger appears, because of which much more will be eaten.The right diet for weight loss at home is structured as follows:
- Breakfast is at 7 o'clock.
- Snack - at 10.
- Lunch - at 13.00.
- Snack - at 16.00.
- Dinner - no later than 19:00.
This mode is suitable for people who get up around 6:30.If the morning rise occurs earlier or later, the food intake plan is adjusted individually with 3 hour breaks between meals.
Example of a menu for the week and the months
Monday:
- Breakfast: a piece of bread, raw vegetables, green tea.
- Snack: Kefir.
- Lunch: boiled chicken, cabbage and steamed beans, rose broth.
- Snack: Kefir.
- Dinner: broccoli with cheese, boiled egg, mint tea.
Tuesday:
- Breakfast: vegetable salad, sour apple, glass of fried milk.
- Snack: fruit.
- Lunch: vegetable puree soup, baked beef.
- Snack: fruit.
- Dinner: boiled salmon fillet, unpolished rice, fruit drink.
Wednesday:
- Breakfast: steamed omelette with herbs, tea, citrus.
- Snack: Kefir.
- Lunch: steamed meatballs with boiled beans and vegetable salad, juice.
- Snack: Kefir.
- Dinner: cottage cheese, 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: fermented baked milk.
- Lunch: pumpkin soup with sesame seeds, vegetable salad, tea.
- Snack: fermented baked milk.
- Dinner: boiled turkey fillet with boiled 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 tomatoes, fruit drink.
- Snack: Kefir.
- Lunch: steamed veal with baked potatoes, salad with vegetables, tea.
- Snack: Kefir.
- Dinner: steamed omelette with beans, pickled fruit.
Proper nutrition for weight loss can be based on the following dishes, alternating throughout the month:
- Recommended breakfast: steamed protein omelet, bread with cheese and tomatoes, oatmeal, cottage cheese with fruit.
- Lunch: vegetables with brown rice and meat, soup without frying, pasta, veal dish, vegetable salad, boiled meat and fish, steamed cutlets, grilled vegetables, porridge with meat or fish dishes.
- Dinners: vegetables with baked or boiled meat, fish, cutlets, steamed omelettes without milk, fruit, dairy products.
Meals for weight loss, if you learn to combine meat, fish dishes and side dishes, will be tasty, satisfying and varied.