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 permitted foods with a minimum amount of calories, which allows you not only to lose weight, but also to maintain it at a stable level.
How to eat properly 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 as to create an acceptable caloric deficit, due to which subcutaneous fat is burned.And healthy foods included in the diet have 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 way of life that must always be followed in order not to experience weight problems.
Rules for proper nutrition for weight loss:
- Excluded are all fried and fatty foods, snacks and fast food, products that contain flavor enhancers and food additives.
- Eating out is not recommended unless you are sure of the correct ratio of fats, carbohydrates and proteins in your meals.
- Salt consumption is limited.
- The morning starts with a glass of warm water, which you should drink in small sips.
- 1/5 of the entire diet is vegetables and fruits, consumed fresh.
- Fast carbohydrates - in minimal quantities, it is recommended to replace them with slow carbohydrates - unsweetened vegetables, pasta from first-class flour, whole grain or whole grain bread.
- Fast carbohydrates - honey, sweet fruits - are consumed only in the morning or afternoon.
- The amount of animal protein in food is 1 g per kilogram of body weight.
- Water - minimum 2 liters per day, always 1 glass of warm water half an hour before the main meal.
- Small meals - eating at least 4-5 times a day in small portions.
- Dinner - 3 hours before bedtime (no later).
- Snacks - can be only 2 per day: kefir and sour apple are allowed.
- Eating is spent away from watching TV, reading a book and other related activities.
- Follow a meal schedule - you should eat at the same time every day.
It is important to chew all foods thoroughly and for a long time, in this way, the feeling of long-lasting satiety will come faster.
How do I switch to PP?
It is impossible to radically change your diet in one morning.Abrupt rejection of familiar foods leads to disturbances in the digestive system and the body experiences stress.The sudden start of any diet (without prior 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 of forbidden delicacies do not allow you to live normally, it means that the transition to dietary nutrition was incorrect or absent 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 the start of PN, you should gradually change your diet and reduce the volume of portions.During the preparation period, you can still eat fried meat and potatoes, but their amount on the plate should not exceed the area of your palm.
- During the preparation period, the products themselves should not be changed, but the methods of their preparation.If potatoes are constantly eaten fried, you should stew, bake or boil the tubers.You should do the same with the rest of the products: do not fry the fish, but bake it;do not cook the meat until crispy, processing it in vegetable oil, but stew it.
- Sauces can and should be used;improve the taste of dishes.But the sauces should be prepared independently, without adding large amounts of hot spices and herbs that awaken the appetite.
- It is recommended to drink black tea and coffee without sugar;gradually they should be replaced with green tea.You should not drink water during or immediately after a meal.
With a gradual restructuring of the diet for 1-2 weeks, the body will get used to the new menu and the transition to PN will not be stressful.
Permitted and prohibited PP products
The weight loss diet excludes the following foods:
- fatty meats and fish;
- fried foods;
- fresh bread, pastries;
- candy and confectionery;
- Chocolate, cocoa-based beverages;
- spices;
- marinades and pickles;
- smoked meats and purchased sausages;
- mayonnaise and sauces based on it;
- alcohol, carbonated drinks.
The right diet to help you lose weight includes:
- milk and fermented milk products with minimal fat content;
- lean meat;
- low-fat river and sea fish;
- nuts;
- legumes;
- vegetables;
- unsweetened fruit;
- cereals.
It is better to completely give up salt.If it is impossible to eat food without it, it is allowed to add it, but in a minimal amount.
A proper diet plan
Proper weight loss and weight loss will be more effective if you adhere to a special scheme: 3 + 2, where: 3 are main meals and 2 are snacks.There should not be a long gap between meals.If the stomach is empty for more than 4 hours, hunger occurs, which is why you will eat much more afterwards.The correct diet for weight loss at home is structured as follows:
- Breakfast is at 7 am.
- Snack - at 10 o'clock.
- Lunch – 1:00 p.m.
- Snack - at 4:00 p.m.
- Dinner - no later than 7 p.m.
This mode is suitable for people who get up around 6.30 in the morning.If getting up in the morning occurs earlier or later, the meal 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, pickled apple, a glass of boiled milk.
- Snack: fruit.
- Lunch: vegetable soup-puree, roast beef.
- Snack: fruit.
- Dinner: boiled salmon fillet, unpolished rice, fruit drink.
Wednesday:
- Breakfast: steamed omelette with herbs, tea, citrus fruits.
- 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: fermented baked milk.
- Lunch: pumpkin soup with sesame, vegetable salad, tea.
- Snack: fermented baked 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 tomatoes, fruit drink.
- Snack: kefir.
- Lunch: steamed veal with baked potatoes, vegetable salad, tea.
- Snack: kefir.
- Dinner: steamed omelette with beans, pickled fruit.
Proper nutrition for weight loss can be based on the following meals, alternating throughout the month:
- Recommended snacks: steamed protein omelets, bread with cheese and tomatoes, porridge, cottage cheese with fruit.
- Lunch: vegetables with brown rice and meat, soup without frying, pasta, cabbage casseroles, vegetable salads, boiled meat and fish, steamed cutlets, grilled vegetables, porridge with meat or fish dishes.
- Dinners: vegetables with baked or boiled meat, fish, cutlets, steamed omelets without milk, fruits, dairy products.
Meals for weight loss, if you learn to combine meat, fish dishes and side dishes, will be tasty, satisfying and varied.