What is a diet PP?This is, first of all, the abbreviation "proper nutrition."The idea of creating such a diet arose against the background of the spread of special diets, slightly limiting or tightly eliminating the use of various products and calling for, for example, to remove all carbohydrates from the diet, eat only liquids or there is boiled rice without salt for a week.Such diets are harmful to health, introduce the digestive system and the body as a whole into a stressful state and contribute to the rapid return of the discarded kilograms at the end of the period of restrictions in food.
The diet of proper nutrition, in fact, is designed to provide the body with all the necessary nutrients and trace elements and is based on the principles of proper nutrition.However, just eating correctly against the backdrop of passion for diets is “non-method”, and PP (proper nutrition) is presented as “PP diet for weight loss”.
Does PP help to lose weight?
Against the backdrop of fasting fast food, semi-finished products, the abundance of sweets of industrial production of PP helps to return to the basics of the diet laid down at the genetic level.A person needs a certain amount of proteins, fats and carbohydrates per day with the calorie content that is due to the energy costs of each particular organism.
All kinds of nutritional benefits of civilization, rich in quick carbohydrates and fats, additives, stimulating appetite, altered food behavior contribute to a rapid increase in body weight.When following the principles of PP, the system of proper nutrition, excess weight does not accumulate.The decrease in fat reserves is facilitated only by an increase in energy consumption, that is, physical activity on the body.
It is quite possible to lose weight on the PP if the daily diet provides calories in a smaller volume than is necessary for physiological processes.There are two options: to eat correctly, observing the daily calorie content for the body (calculated depending on the ratio of age, growth, body weight, gender and activity) and increase physical activity, or reduce the calorie content of the nutrition.
The best results are detected in those who neglect proper nutrition before the diet and have significant excess weight.The system is based on the replacement of high -calorie foods with low food value for useful products and the exclusion of “snacks”.However, the PP does not imply a sharp restriction of portions and volumes of food, so you should not get carried away, replacing a harmful hamburger with a whole trout.
When following the rules and calculation of the calorie content of PP, the diet helps to reduce weight by an average of 4-6 kg per month, depending on the initial parameters.
Are there any benefits from PP?
Undoubtedly, proper nutrition helps maintain and even restore health.In the menu for the week there are products that provide the body's needs both in nutrients and in vitamins and minerals.
In the diet, you can also include products and dishes that help satisfy the increased needs for certain substances that are disguised as a desire to eat “harmful” food.Researchers have long proved that the craving for some types of dishes and products does not always mean a lack of trace elements contained in these dishes.So, for example, the love of carbonated drinks indicates not a lack of carbohydrates, but masks the lack of calcium foods, and it is necessary not to adjust it “Coca-Cola”, but by dairy products.
| The desired product | Lack in the body | Processing products of the missing element |
| Fatty dishes, food, soda drinks | Calcium | Dairy products (yogurt, cheeses, cottage cheese), legumes, sesame seeds, nuts |
| Bread, sdba | Nitrogen | Nuts, beans, beans |
| Chocolate products, cocoa | Magnesium | Cabbage, baked potatoes, seeds, nuts, beans |
| Sweets | Chrome, slow carbohydrates | Fruits, barley (barley porridge), cereal cereals |
| Salt, salty food | Sodium chloride, calcium | Seaweed, cheeses, cottage cheese |
Replacement of products allows you to saturate the body with the necessary trace elements and prevent "breakdowns" from the diet.
Diet "Proper Nutrition": We are losing weight correctly
As in all diets, popular or medical, there are basic principles.They do not contradict the rules of a healthy diet, on the contrary, basically, are based on them.Some of the principles must be adjusted in accordance with the characteristics of the body and new studies in medicine and dietetics, however, this diet allows minor deviations and can be adapted to the needs of a particular person.
PP principles:
- The exclusion of semi-finished products, fast food, carbonated drinks, industrial sweets, sausages, canned goods, chips, almost all products cooked outside the house and do not have the correct ratio of proteins, fats and carbohydrates.It is categorically impossible to eat food with glutamate additives, sugar substitutes or its abundance;
- salt restriction;
- Every day after sleep, first of all, you need to slowly drink 200-300 ml of warm water;
- The dishes are steamed, by baking, boiling, stewing.Fried food is prohibited;
- The fifth of the diet consists of fresh fruits and vegetables;
- Quick carbohydrates are almost completely excluded, replacing them with slow products: cereals (not quick cooking), bread (from coarse flour), senior pasta, ugly vegetables.Berries, fruits and honey - sources of fast carbohydrates - are included in meals in the morning and daytime;
- The total volume of animal proteins is calculated by body weight: 1 g of protein should be applied per 1 kg of weight;
- the volume of liquid (preferably water and herbal teas, unsweetened fruit drinks, compotes) is at least 2 liters per day, with a mandatory glass of warm water 30 minutes before each meal;
- Carbohydrate dishes are distributed for admission in the first half of the day, protein - in the second;
- The use of only polyunsaturated fats is recommended: olive, linen oil, fish (salmon, trout), seeds, nuts, avocados, etc. The total volume is 1/5 of the daily diet;
- Eating-4-5 times a day, with a maximum period between food at 4 hours.The last meal - 3 hours before bedtime.Snacks are possible (no more than 2 times a day, among the total meals, for example, 200 g of kefir or an unsweetened apple);
- Dishes of potatoes and pasta are not combined with protein;
- You should eat at the same time, without accompanying classes (watching TV, games on a computer, talking on the phone, etc.), chewing thoroughly, slowly: this contributes to better absorption of food and faster saturation.
Proper nutrition: menu
There is no strict menu in the proper nutrition system.Proper nutrition is a diet, which involves full -fledged meals with following principles and the exclusion of harmful products.With proper nutrition, each person selects basic and accompanying dishes that are most suitable in the diet to him and his family members.
Proper nutrition: an example for weight loss for a week
With proper nutrition, the menu for a week with the aim of losing weight is compiled based on the parameters and characteristics of the person.However, there are budget examples of plans and diets with proper nutrition.So what can you eat?
| Eating/day | The first meal | The second meal | The third meal | Intermediate (second breakfast, afternoon snack) |
| Monday | Whole grain bread, cheese, vegetables, green tea | Boiled meat, steamed vegetables (cauliflower, green beans), rosehip decoction | Broccoli baked with cheese, boiled egg, mint tea | A glass of kefir |
| Tuesday | Yogokvasha, vegetable salad, apple.Cicoria drink | Vegetable soup (without potatoes), baked meat.Non -carbonated mineral water | Boiled salmon, brown rice.Wonderful fruit drink | Fruit |
| Wednesday | Steam omelet or baked, greens, orange, tea | Valnutin steam meatballs, stewed beans, vegetable salad.Freshly squeezed fruit juice | Cottage cheese casserole, unsweetened apple, vegetable juice | Kefir |
| Thursday | Vegetable salad, toast with cottage cheese, tea | Whole grain pasta, vegetable salad, dried fruit compote | Fish cutlets, steamed broccoli, tea | Apple |
| Friday | Oatmeal without sugar, oil, apple and cinnamon, fruit juice | Snum pumpkin soup, baked chicken, vegetable salad, tea | Boiled turkey, stewed carrots, fruit drinks | Yogokvasha, ash |
| Saturday | Baked potatoes stuffed with cottage cheese and herbs, fruit juice | Baked fish with boiled rice, green salad with tomatoes, tea | Cottage cheese (up to 6% fat content, 150 g), unsweetened fruits, tea | Apple |
| Sunday | Toast with egg, cheese and tomatoes, greens, fruit drinks | Steam veal, baked potatoes, vegetable salad, tea | Steam omelet with green beans, unsweetened fruits | Kefir |
Adaptation of the diet
Depending on the goals and capabilities of the menu, you can compile by changing products to the corresponding calorie content and composition, complementing and excluding dishes in individual choice.
How long does the diet last with proper nutrition?
This diet does not imply restrictions on the deadlines.When switching from a chaotic diet to the principles corresponding to proper nutrition, it should be remembered that this type of food behavior is a natural, predominant choice that provides the body and corresponding to its needs.After the period of achieving the desired body weight, one should not return to the previous food style, the power system with this diet allows you to easily and with pleasure to adhere to its rules throughout life.
Medical restrictions in nutrition
The diet that is suitable and is “right” for everyone and everyone does not exist.Various states of health, diseases, restrictions make you adhere to different rules and menu.However, in general, this diet is considered the most “healthy” and maximum adapted to the requirements of the body.