Proper nutrition helps not only to lose weight quickly, it significantly improves the state of health and appearance.

With PP, exhausting diets are not required.

The most important thing is to maintain a balanced diet and a clear regimen.

The PP does not impose restrictions on the daily menu, but only offers principles that promote good nutrition for the whole family.

What does it mean and how to eat right

Healthy eating is eating a balanced diet with wholesome ingredients. Answering the question of what it is - proper (healthy, rational) nutrition, be sure to note that this is not only specific food, but conscious choice and lifestyle.

Speaking about the diet of PP, do not ignore three aspects:

1. Fasting is not allowed.
2. Rational consumption of products.
3. The ability to choose (variability).

The basic rules of rational nutrition are the norms of how to eat in order to be healthy, and what should be the daily menu in order to keep yourself and your figure in shape.

Physiological bases, principles, basic rules of healthy and rational food

1. Fractional - portioned food. The human body needs full breakfasts, lunches and dinners. Two light snacks are acceptable to avoid annoying feelings of hunger.
2. Proper breakfast. Breakfast should not be neglected: in the morning there is a maximum metabolic rate.
3. Vegetables and fruits are friends for every day. They are rich in vitamins, minerals and fiber. Therefore, they perfectly saturate and help the intestines work. In the spring, when there are few of them, it is worth compensating for this factor with vitamin complexes.
4. If meat, then lean veal and poultry fillet. The size of the serving and the method of preparation should be taken into account. It is reasonable to eat meat for lunch, combining it with vegetables.
5. Dairy products for every day. All low-fat dairy products must be present at PN.
6. Her Majesty is water. With proper nutrition, you need to drink water: it speeds up metabolism, cleanses the intestines and makes the skin elastic: drink 250 ml of warm water immediately after waking up.
7. Sugar and salt are enemies. With sugar, an excess of glucose enters the bloodstream, which leads to a false feeling of a hungry stomach and, accordingly, to the threat of overeating. An excess of salt leads to edema.

The relevance and importance of PP is that the system, even without diets and physical activity, is able to maintain excellent health and body condition. And if you choose the right products and create a suitable menu, you can gradually lose excess and achieve the perfect figure. And maintaining it with the right food will be easy.

How does it affect human health

Surprising changes begin to occur with the body at PP: not only health improves, but also the appearance of a person.

At first, when switching to PP, a breakdown is possible. This means that the body is being rebuilt, mobilizing all its resources to cleanse the internal organs. Such a restructuring is perceived by the brain cells, in fact, as a weakness.

With PP, especially at the initial stage, you should reduce energy consumption and get more rest. Then the recovery process starts in the body, which usually makes itself felt:

• weakness and drowsiness;
• headache;
• fever and cold;
• skin rashes;
• diarrhea
• irritability.

Important! The main thing is not to stop PP, taking into account the cyclical work of the body. Day by day, the state of health will improve significantly. A complete restructuring of the body as a result of PP occurs in 1.5-2 months.

Proper nutrition provides a person with the necessary animal proteins and polyunsaturated fatty acids, contributing to:

1. Quality growth.
2. Improving mental development.
3. The absence of fatigue.
4. Lack of sleepiness.
5. A noticeable improvement in the condition of the skin, nails, teeth and hair.
6. Normalization of the digestive tract.
7. The absence of depression and irritability.
8. The appearance of lightness and activity.
9. Mood improvement.

Features of a balanced diet

What is healthy food?

A balanced diet does not require much effort and does not have prohibitions, unlike many diets.

The main thing in such a diet is adherence to the regimen and daily consumption of nutritious foods.

Features of rational nutrition consist in observing a number of principles:

Rational nutrition should include:

• lean meat;
• sea ​​fish fillet;
• vegetable crops, greens;
• fruit and berry crops;
• nuts;
• dairy products without fat;
• whole grain breads;
• durum wheat pasta;
• cereals and various bran;
• maintenance of water balance.

Important information! Carbohydrates should be consumed before lunch, and at the end of the day - proteins. The daily norm is 1200-2000 kcal, while 45% of these calories should be consumed in the morning.

For men

The strong half of humanity needs control over their diet. This mainly applies to men who celebrated their fortieth birthday.

We offer a list of requirements for the male diet:

• increase intake of complex carbohydrates;
• observe the norm of fats;
• get enough protein
• eat a lot of fiber.

Important! Often in men, especially after 40 years, there is a hormonal imbalance: testosterone levels decrease, memory deteriorates, and nervousness increases. To avoid this, it is necessary to consume products with zinc.

For pregnant and lactating mothers

A rational PP system depends on the availability of:

1. Energy value of food.
2. Balanced diet.
3. Rich in vitamins and minerals.

Nutrition of pregnant women is associated with the physiology of fetal development. It differs depending on the term and correlates with the trimesters:

1. In the first trimester, when the child is being formed, you need to eat four times a day, but in small doses. The daily norm is 2500 kcal.
2. The period of the second and third trimester is the time when the baby has already formed and grows, increasing in weight. Requires six meals a day, but in small doses.
3. When breastfeeding, a woman should consume daily: 150 g of protein, 100 g of fat and 500 g of carbohydrates. The daily amount of food for a nursing woman is 3500 kcal. You need to eat fractionally, up to 6 times a day. It is best to eat before the immediate start of feeding the baby.

For kids

Rational nutrition for children is:

1. Consuming the nutrients your growing body needs.
2. Strict diet.
3. Age approach to nutrition.

When compiling a PP menu for a child, the following should be considered:

1. When a child is active and athletic, his daily calories should be 2400 kcal.
2. At the age of 7 to 10 years, the child must receive 2000 kcal per day.
3. Dressing salads only vegetable oil.
4. Meat, fish and fruits are a must in the diet.
5. Breakfast foods with a mandatory calcium content.
6. Exclude processed meat products.
7. Avoid soda and fast food.

Important! The child must have energy for growth and development. Therefore, children need more nutrients than adults.

When losing weight

The main advantages of PP is that if it is observed, the lost weight never returns. Why use this particular technique!

When losing weight, you must follow the following principles of rational nutrition:

1. Limit sugar intake.
2. Limit your salt intake.
3. Replace wheat bread with cereal.
4. Replace animal fats with vegetable fats.
5. Eat food according to the regimen, often and in small portions.
6. Strictly limit alcohol to a glass of red wine per week.
7. Drink 2 liters of pure water daily.
8. Be sure to eat carbohydrate food for breakfast.
9. Make food as diverse as possible.
10. Do not starve so that the body does not experience stress.
11. Eat lots of fruits and vegetables.
12. Be sure to eat citruses and pineapples that burn fat.

When building muscle

Sports trainers for increasing muscle tissue advise:

1. A lot of energy for the body, contained in carbohydrates.
2. A lot of building materials for the body, enclosed in proteins.

Attention! You can ensure stable muscle growth, for which you need to consume about 2 g of protein per kilogram of weight daily.

Table of useful and harmful products

What should be included in a healthy diet and what should not be there? Here is a table of TOP 10 healthy and unhealthy foods:

Save this table for yourself so that you always have a list of what you can and cannot eat at hand.

Organization of the diet and approximate menu for the week

When the body has enough nutrients, it functions without failures. Therefore, it is very rational to make a PP menu for seven days.

It will be even better if you contact a dietitian: he will develop a program and a healthy menu based on individual indicators of the state of the body.

Here is an example of a menu on PP, which includes healthy products without taking into account their weight at the rate of 1 serving = 250 ml:

Tips and secrets of specialists in the field of proper nutrition

Ksenia Drozhzhina, experienced healthy diet specialist, sports instructor

Ksenia asks not to forget that it is useful to have a basic understanding of gynecology, endocrinology and psychology. After all, our desire to "seize" is a psychological problem.

Ksenia Drozhzhina advises to imagine how you can look if you eat well and visualize this beautiful image.

Dr. Michael Greger, American nutritionist, scientist and author

Dr. Greger released a disc under the intriguing title "Eat more to weigh less", where he talked about how this principle is perfectly in line with a healthy lifestyle.

The doctor draws attention to foods with a high calorie content: nuts, tofu, avocados, dried fruits and others. He recommends including them in small doses in your meals. Greger favors steamed over raw foods.

Dr. Komarovsky, well-known pediatrician and supporter of a healthy diet

Dr. Komarovsky offers his principles of healthy eating. The recommendations of a famous doctor are as follows:

1. How much we eat: eat in moderation, without overeating.
2. What we eat: We need to eat only fresh food.
3. Possibility of choice: it is necessary to eat variously.
4. The principle of the "food plate": all food should be divided into four parts. A quarter of the “plate” is cereals, a quarter is proteins, the remaining two-thirds are vegetables and fruits.
5. Long live water! Drink only clean water, not teas and drinks.

Interesting information! Most nitrates are found in the solid part of fruits and vegetables. In cabbage it is the stalk, in cucumber it is the skin, in parsley it is the stalks.

Useful video

Main conclusions: briefly in essence

Summarizing all of the above, I would like to say that it is necessary to approach the issue of choosing food very consciously. Its importance and influence on the body is difficult to overestimate.

Healthy food is the key to maintaining good health of a modern person at any age. That's why you need to eat right and for the benefit of the body.

The concept and laws of rational nutrition are far from diets and painful unloading. This is a healthy lifestyle.

The transition to PP should be smooth, without stress for the body. It should become a daily routine.

The menu can include delicious favorite dishes, you don’t need to give up habits at all.

Eat should be fractional, balanced and varied.

It is better to reduce the portion of food by increasing the frequency of consumption. It is useful to get up from the table with a slight feeling of hunger.

A balanced diet is equally useful for all categories of citizens: children, women, expectant and nursing mothers, men. It promotes weight loss and permanent retention of the achieved result.

Such nutrition is useful in building muscle, relevant for athletes.

We can say with confidence that, having understood the formula and once embarked on the path of a healthy life, when nothing hurts and there are no problems with weight, you will never want to get off it again.

Phosphogliv is a modern combination drug for the prevention and treatment of liver diseases:

• optimal composition of active ingredients;
• anti-inflammatory action;
• favorable safety profile;
• over-the-counter dispensing from pharmacies.

Why healthy eating is so important and how to choose the right diet for every day

The ancients said: you are what you eat. Modern research confirms this statement. Not only health and longevity, but also mood depend on the diet. Alas, in recent years, people are less likely to distinguish proper nutrition from weight loss diets. However, many of the latter not only have nothing to do with healthy eating, but can also seriously harm health. While balanced menu It will help not only to bring the weight back to normal, but also significantly improve well-being.

Healthy eating is the key to well-being and longevity

Why is it so important to eat right, even if your weight is normal? Biologically, a person is not able to consume such an abundance of food as we have now. When nature “designed” us, she assumed that we would walk long kilometers in search of every root or piece of meat, eat small portions, most of our diet would be fruits and vegetables, and meat and honey would come across to us much less often. But civilization has changed everything - today even people with a small income can easily afford high-calorie, fatty, salty and sweet food. And you don't even have to move to do it! But in the natural habitat, the average Homo sapiens must pass at least 10-20 kilometers a day. As a result, almost all people of the civilized world move little and overeat, but do not get enough vitamins and minerals.

The consequences of malnutrition can be not only overweight and obesity. An unbalanced menu is the cause of lethargy and constant fatigue (even if you get enough calories), diseases of the liver, pancreas and gastrointestinal tract, skin problems, various types of allergies, brittle and sparse hair, irritability and low performance, as well as such formidable diseases such as diabetes, ulcers, gastritis, stroke, atherosclerosis, cirrhosis. More than 70% of all modern diseases are the result of malnutrition, excessive alcohol addiction, overeating, or, conversely, diets that are destructive to health.

The principles of proper nutrition

healthy eating can solve many health problems, and the sooner you begin to adhere to the principles of a rational diet, the better. When we say “diet,” we don’t mean a short-term hunger strike that supposedly solves all health problems. The right diet is not just eating lettuce leaves, but a way of life. Here are the basic principles of a healthy diet:

1. Eat only when you are hungry. The availability of food has led to the fact that we often sit down at the table without the slightest desire to eat, “seize” sadness or nibble on high-calorie chips and popcorn at the movies just to keep our hands busy.
2. Favor minimally processed foods. Minced meat, mashed potatoes, mousses, all kinds of smoothies are too soft food. Chewing is a very important part of digestion. Eating such food, we spend much less calories than we should.
3. Watch your calories. On average, a person needs 1800-2200 calories per day, these figures vary depending on weight, gender, age, health status, level of stress and period of life. With age, the need for calories decreases, but it is not the consumption of proteins that should be cut, but fats and simple carbohydrates (bread, pasta, sweets).
4. Eat small meals. Our digestive system designed for 5-6 meals in small quantities, and not 2-3, as we are used to. Each serving of food should be the size of a fist or less. If you only eat once or twice a day, your body will begin to store fat.
5. Watch the ratio of proteins, fats and carbohydrates. 50% carbs, 25% fat, and 25% protein is a formula that works for most.
6. Bring variety. A week on rice or salad alone will not make you healthy - it will make you irritable. Food should be varied and tasty - firstly, it's good for your mood, and secondly, it will provide you with all the vitamins you need.
7. Avoid ready meals and fast food. Frozen pizza, dumplings or a hamburger may not seem that high in calories, but the production technology of such dishes involves a very high percentage of "hidden" fat, preservatives and salt.
8. Don't eat in the evening. At night, your stomach also sleeps and cannot cope with the digestion of a heavy dinner. You should eat at least 2 hours before going to bed.

It is interesting
Not only the calorie content of dishes is growing, but also their volume. Even at McDonald's in 1950, the standard serving of soda was 225 grams. Today in these cafes, the smallest portion of cola is 340 grams, and the largest is 900. This is about 310 kcal.

Products for a healthy diet

How to eat right? When we hear the words "healthy food", we often imagine a pile of lettuce leaves. Needless to say, leafy vegetables are very useful, but few people have an appetite for them. Luckily, healthy foods It's not just greens. Here is a list of ingredients for proper nutrition for every day.

Fish. Especially ocean varieties - fish oil is very good for health, it lowers cholesterol levels, clearing plaque from blood vessels and reducing the risk of heart attack and stroke by almost half. The predominance of fish in the diet is the key to good skin and hair condition. In addition, fish activates brain activity and contains vitamin E, which is essential for liver health.

Eggs. They should not get carried away - 4-5 eggs per week is enough to prevent stomach and duodenal ulcers, pancreatitis and disorders of the nervous system.

Berries. Any berries are rich in antioxidants that slow down the aging process - this applies not only to appearance, but to all body systems. Berries must be present on the table of those who are obese and diabetic.

beans. Legumes are almost an ideal dietary product. Dishes from beans and lentils quickly saturate, give us the necessary supply of protein and fiber for good digestion. They are useful for people suffering from obesity, diabetes, atherosclerosis, kidney and liver diseases, as well as for everyone who has a weakened immune system.

Whole grain bread and pasta. These are “good” carbohydrates that saturate for a long time. The body spends a lot of energy to digest them, and they are not as dangerous for our figure as buns and cakes. Plus, whole grains can help you lose weight. Wholemeal flour dishes help to overcome obesity, diabetes, beriberi, depression, heart and vascular diseases. They are rich in B vitamins.

Dairy. Choose full-fat - they have a lot of protein and calcium, necessary for teeth, bones and metabolic processes. They also contain lipoic acid, which helps to improve the liver. Fat-free foods lose most of their beneficial properties and taste. In view of the latter, manufacturers often add a huge amount of sugar to them.

Vegetables. A real storehouse of vitamins and fiber, and there are very few calories in them. Any bright orange and red vegetables are especially useful - they contain a lot of vitamin A, which is necessary for vision, beautiful skin and a healthy liver. Green vegetables contain the entire complex of B vitamins, as well as potassium and calcium.

Olive oil. This is a "magic" product that lowers cholesterol, cleanses the liver and removes toxins.

By the way
Psychologists have calculated that we think about food about 100 times a day.

Prohibited Products

Some foods are incompatible with a healthy diet. Here is just a partial list of them.

Canned food. In order for canned vegetables, meat, fruits or fish to retain their taste and presentation for many months, dyes, preservatives, a huge amount of sugar and salt are often added to them. In addition, there are very few useful substances in them - for example, omega-3 fatty acids, which make tuna so useful variety fish are completely destroyed during canning.

Ready-made fatty sauces. For example, mayonnaise, so beloved by many. Homemade mayonnaise, made from fresh country eggs and olive oil, is occasionally affordable. But the oil used to make the finished sauce is far from the best quality, it contains a lot of preservatives, vinegar, and besides, it is a very high-calorie dressing that negates all the benefits of dishes, for example, vegetable salads.

Smoked products. There is a lot of salt in smoked meat and fish, such snacks are a colossal burden on the kidneys. In addition, it has long been proven that processed meat contains carcinogens. In other words, everything that can be bought and eaten right away (sausages, hams, sausages, bacon, brisket and other similar products) is not only not healthy, but also dangerous to health.

Watch out meat!
According to the World Health Organization and the International Agency for Research on Cancer, processed meat is one of the causes of bowel cancer. So, eating 50 grams of bacon or other processed meat increases the risk of developing cancer by 18%!

Roast. French fries, battered foods, pies and pasties - all these dishes are as popular as they are dangerous. They contain a lot of fat - and are often prepared using low-quality oils. Excess fat is generally undesirable - it leads to excess weight, and liver cells under its influence degenerate into fat and cease to perform their functions.

Sweet drinks. Our brains don't use calories from juices and sodas. Meanwhile, both lemonades and packaged juices contain a lot of sugar - one glass can contain up to 170 or more calories!

Baking and sweets. These are the so-called fast carbohydrates - the energy received from them must be consumed immediately. Otherwise, excess carbohydrates cause the deposition of adipose tissue.

The right diet for every day

Before reviewing your diet, you need to talk with your doctor. There are products that are contraindicated in certain diseases. Healthy people, on the other hand, may well create their own menu based on our example of proper nutrition for every day of the week.

Monday

Breakfast: oatmeal in water with milk, one boiled egg, whole grain toast, tea or coffee without sugar.

Dinner: vegetable puree soup, sandwich with whole grain bread and low-fat cheese.

Afternoon snack: cottage cheese with dried fruits.

Dinner: chicken breast baked with vegetables.

Tuesday

Breakfast: millet porridge with raisins, tea or coffee without sugar.

Dinner: green cabbage soup, broccoli casserole.

Afternoon snack: vegetable salad.

Dinner: chicken baked in the oven with boiled potatoes.

Wednesday

Breakfast: natural yogurt with a handful of berries, tea or coffee without sugar.

Dinner: chicken soup with vermicelli, cottage cheese casserole.

Afternoon snack: fruit salad.

Dinner: steamed fish cakes with vegetable garnish.

Thursday

Breakfast: poached egg on whole grain toast, tea or coffee without sugar.

Dinner: okroshka with chicken, whole grain bread.

Afternoon snack: a glass of ryazhenka.

Dinner: baked fish, boiled rice.

Friday

Breakfast: muesli with fruits and nuts, tea or coffee without sugar.

Dinner: mushroom soup, lazy cabbage rolls from lean chicken.

Afternoon snack: rice casserole with dried fruits.

Dinner: vegetable stew, squid salad.

Saturday

Breakfast: buckwheat porridge, tea or coffee without sugar.

Dinner: zucchini puree soup with chicken breast, vegetable salad.

Afternoon snack: curd cheesecakes.

Dinner: durum wheat pasta with vegetable sauce.

Sunday

Breakfast: 2 egg omelet, tea or coffee without sugar.

Afternoon snack: fruit salad dressed with yogurt.

Dinner: wow, vinaigrette.

Dinner: bean stew

As you can see, a healthy diet is very far from a hunger strike. But it makes no sense to take it as a diet - in order to maintain beauty and health, you need to eat like this always, occasionally allowing yourself to deviate from the rules - after all, we are all people.

Helpers in the fight for health

The life of an average city dweller cannot be called healthy in any way - stress, bad ecology, lack of time and, as a result, a large share of fast food in the diet. Some people use alcohol to relieve tension, and this also does not add health. The liver is the first to suffer - it is this organ that removes toxins and breaks down fats. A 30-year-old man with a diseased liver is not uncommon. But can such a situation be called normal? Of course not.

For most of us, a healthy diet is no longer enough to feel good - the liver needs additional support. This is the reason for the popularity of hepatoprotective drugs to protect the liver.

The most common active component of hepatoprotectors is essential phospholipids - plant substances that strengthen cell membranes. Phospholipids contribute to the rapid recovery of damaged liver cells. They are good on their own, but phospholipids work most effectively in combination with glycyrrhizic acid. This is a substance found naturally in licorice root, a well-known remedy for liver diseases. Scientists have studied these substances for decades and proved that such a tandem is effective in the treatment of non-alcoholic fatty liver disease, alcoholic and drug-induced liver diseases and other diseases. Phospholipids and glycyrrhizic acid strengthen liver cells, accelerate their regeneration, have anti-inflammatory, antifibrotic and antioxidant effects. Since 2010, the combination of these substances has been included in the List of Vital and Essential Medicines, annually approved by the Government of the Russian Federation, and it is also included in the standards for the treatment of liver diseases. This confirms the clinical efficacy and favorable safety profile of this complex.

Thursday, 01.03.2018

Editorial opinion

When compiling a healthy menu, think not only about the benefits, but also about your preferences. Broccoli is very healthy, but since childhood you cannot tolerate this vegetable? Replace it with something else - spinach or zucchini. Suffering without sweets? Do not give it up completely, just replace the sweets with dates, dried apricots and dark chocolate. This is important because the stress of eating unsavory food can negate the benefits of a healthy diet.

The desire to improve the quality of life is a normal desire of a reasonable person. The first thing to start with is a healthy diet based on a competent distribution of calories, taking into account the compatibility and environmental friendliness of products.

What is proper nutrition

The purpose of proper nutrition is to:

• supply the human body with enough nutrients so that all vital systems work normally, the person remains alert and active;

Attention! Any strict restrictions (including starvation) lead to stress. You can arrange a fasting day once a week, but in no case exhaust yourself with hunger.

• the daily menu brought gastronomic joy and a feeling of satiety;
• energy balance was maintained (the correct ratio of calories consumed and expended is necessary - depending on whether you want to lose weight, gain weight or leave the weight parameter unchanged);
• slow down the aging process at the cellular level (healthy nutrition differs from the “usual” one in that benign and natural products become a priority - with a complete rejection of various synthetic substitutes);
• correct certain diseases (as an example, the exclusion of sugar against diabetes, the rejection of marinades and smoked meats against gastritis, a diet rich in calcium to strengthen bones, etc.).

Basic principles of healthy eating

There are general principles that underlie proper nutrition, regardless of age, gender and type of human activity. Each of these principles contributes to the final positive result.

Meal frequency

Make a menu for a week in such a way that the body receives food daily in fractional parts, at least 3 times a day. The 5-day option is considered optimal;

Attention! With frequent intake of food into the stomach, digestion is adjusted to a sparing mode - the organs work without tension, easily coping with each next portion of the material.

Regularity

Let all the items on your menu be sold by the hour - at about the same time every day. And so the whole week. This approach adjusts the stomach for the timely release of digestive enzymes in the right amount.

Adequacy

Avoid overeating, but at the same time, don't starve yourself for "great goals." Plan your diet so that you never feel hungry. It's a well-known fact that fasting people often start gaining weight quickly after their weight loss diet is over;

Attention! The body, starving for food, is in a state of stress, therefore it automatically adjusts to create energy (and hence fat) reserves.

balance

There must be harmony in everything. Plan your weekly intake of fat, protein, carbohydrates, water, and salt. Do not try to "fulfill the plan" for the amount of food. Emphasis on uniformity and reasonable ratios of proteins / fats / carbohydrates (BJU).

Also, always remember the calories. It is not visible from the outside, but each product, when it enters the diet, is a supplier of a certain amount of calories. Their excess will lead to an increase in fat reserves. The disadvantage - to the depletion of the body.

Attention! People who are actively involved in sports or receive heavy physical activity should not underestimate the amount of daily calorie intake.

According to scientists, daily requirement in calories:

Only the most useful

The diet of proper nutrition should include only benign products. Excessive heat treatment is also undesirable. The closer the structure remains to the original, the better.

Write to yourself in a conspicuous place a set of elementary rules:

• reduce the amount of fried, smoked, pickled food;
• preference - stewed and boiled food, as well as steamed;
• Eat as many fruits and vegetables as possible every week, and if possible in raw form. After heat treatment, fruits and vegetables lose the lion's share of nutrients.

Attention! The benefits of plant fiber are unprecedented as a natural colon cleanser. The body gets rid of toxins and carcinogens, which in today's ecology cannot be avoided.

How to make a healthy menu for the week

Start planning your menu for the week ahead of time. You probably have favorite dishes, but try not to repeat the same dish more than 1 time in 3 days. Invent new recipes to achieve variety.

To get started, choose any example from the list of recommended meals for one day, count calories. After that, go further, write down the diet for the whole week (then - for a month). Here are indicative meals to help you start your planning.

Breakfasts

Take any example from the list or modify it:

• buckwheat, millet, rice, oatmeal, wheat, barley porridge - cook the dish with low-fat milk or water, season with vegetable oils;
• a handful of nuts (different varieties, both individually and in the form of mixtures);
• steamed dried fruits (no more than ½ of a standard bowl at a time);
• curdled milk, kefir, whey with berry juice - 1 cup;
• whole grain bread (110-135 g per meal);
• low-fat cheese 3-4 slices;
• a slice of salted fish;
• vegetable salad with fresh herbs;
• fruit salad;
• cottage cheese with low-fat sour cream;
• yogurt;
• omelette of 3 chicken or 5 quail eggs.

Attention! The diet should include items corresponding to the calorie table and the ratio of BJU.

Healthy food for breakfast

• fresh fruit - apple, pear, a couple of kiwi, citrus fruits (orange, tangerines, ½ pomelo), banana;
• dark chocolate - no more than 25 g;
• kefir or yogurt - 1 cup;

Attention! Add a spoonful of pureed fresh berries, homemade jam or honey to kefir or yogurt. This will add sweetness and diversify the assortment of dishes.

Dinners on your menu

Your diet will be quite varied if the following dishes appear on the lunch menu:

• pasta from durum wheat;
• low-fat cheese for dressing pasta;
• vegetarian pizza;
• vegetable cream soups (tomato, onion, vegetable), seasoned with rye bread croutons;
• lean meats (chicken breast, turkey fillet, veal, lean beef);
• stewed vegetables (cauliflower and cabbage, carrots, zucchini, bell peppers, onions, celery, beets);
• soy meat goulash with the addition of low-fat sour cream and flour for gravy;
• fish boiled or baked in the oven;
• low-fat lasagna (as an example - mushroom, vegetable or mixed);
• vegetable soup with lean meat (shurpa);
• legumes stewed on water (lentils, beans, peas);
• fresh vegetable salads;
• boiled seafood (squid, shrimp).

afternoon tea

Try to plan 5 meals a day throughout the week. The afternoon snack takes on part of the load from the upcoming dinner, thereby unloading the body and reducing the load on the digestive tract.

Interesting options:

• natural juice from vegetables, fruits or berries - 1 glass;
• a handful of steamed dried fruits;
• cottage cheese with jam;
• sweet yogurt;
• buckwheat, rye or rice bread 2-3 pieces;
• low-fat cottage cheese with fresh chopped herbs;
• some fruits (grapes, plums, apricots, peaches);
• nuts are not overcooked.

Dinners

It is desirable that the evening menu contains as little animal protein as possible. Preference for dishes such as:

• cottage cheese casseroles, cheesecakes;
• vegetable casseroles with low-fat cheese in the oven;
• salads from vegetables, it is possible with the addition of seafood;
• a little boiled chicken white meat or a piece of steam fish;
• light omelette of 2 chicken eggs with vegetables;
• chopped fresh herbs;
• olives, olives;
• brown rice boiled or steamed;
• vegetable pancakes, sometimes with mushrooms;
• kefir, yogurt - 1 glass;
  a couple of slices of black bread.

Menu for one week for a girl

And here is a good example of a balanced weekly diet for girls and young women. This category is most concerned about their diet, since it most directly affects the state of appearance.

It is the girls who are concerned about cellulite (it does not threaten girls yet, older women no longer care, and men do not care at all). What should you eat all week in order to keep at the same time and inner health, and external beauty?

Attention! Cellulite occurs due to a violation of lipid metabolism. Eat as little animal fat as possible. Against this background, drink 1.8-2.5 liters of pure water per day.

Monday

• cocoa with sugar and milk - 1 cup;
• unsweetened cheesecakes or cottage cheese casserole;
• dried fruits - 1 handful.

Lunch:

• fresh berries (150-200 g) - raspberries, currants, gooseberries, strawberries, etc. at your discretion;
• whipped cream 100 g;
• black tea with honey - 1 cup.

• seafood soup with vegetables;
• boiled brown rice;
• a piece of fish, steamed or baked in foil;
• sweet corn 2-4 tbsp. l.;
• you can drink ½ glass of dry wine.

• oatmeal cookies or light bran biscuit;
• fruit juice (oranges, tangerines, kiwi, pineapple, etc.).

• vegetable salad;
• a piece dietary meat grilled or in the oven (rabbit, turkey, chicken);
• tea from currant leaves with honey.

Tuesday

• milk porridge - millet or rice;
• Cup of coffee;
• bran bread;
• 2-4 slices of low-fat cheese.

Lunch:

• citrus juice;
• crackers or large-grain cookies;
• sweet curd or yogurt.

• thick borsch in meat broth;
• sour cream for dressing 1 tsp or st. a spoon;
• potatoes stewed with meat;
• vegetable mixture (green peas with onions or olives with bell peppers);
• Rye bread;
• a glass of any tea.

• dried fruits with nuts;
• cocoa with low-fat milk (can be without sugar, as dried fruits will give enough sweetness).

• light meat salad (vegetables, some boiled white chicken meat, chopped greens);
• green tea with honey.

Wednesday

• coffee or tea - 1 glass;
• fruit and curd casserole;
• buckwheat bread with jam.

Lunch:

• dried fruits;
• sweet curd.

• canned stewed meat;
• garnish of vegetables or legumes;
• green salad;
• Rye bread;
• tea or fruit juice.

• tomato juice;
• 1-2 crispy slices;
• 3-4 slices of cheese.

• a piece of steam fish;
• stewed cauliflower and cabbage with tomatoes;
• brown or red rice;
• melissa tea with oregano.

Thursday

• boiled buckwheat with mushrooms;
• cheese 3-4 slices;
• tea with milk;
• crackers.

Lunch:

• yogurt with a fat content of not more than 6-11%;
• fresh fruits (banana, pear or apple, kiwi or grapes);
• green tea.

• Rye bread;
• vegetable stew (green beans, beets, potatoes, zucchini, tomatoes, green peas, bell peppers, cabbage);
• a piece of turkey baked in foil;
• cocoa with low-fat milk and honey.

• compote from berries;
• light biscuit or oatmeal cookies.

• low-fat cottage cheese with herbs;
• a glass of cocoa or tea;
• a handful of dried fruits.

Friday

• oatmeal with milk;
• fruit salad (banana, apple, nuts, tangerine, kiwi);
• Cup of coffee;
• a handful of nuts.

Lunch:

• 20 g dark chocolate;
• green tea;
• yogurt.

• pea soup with chicken giblets;
• mashed potatoes;
• chicken or rabbit cutlet;
• greens, any vegetable salad;
• tomato juice.

• cheese 2-3 slices;
• dried fruits compote;
• crispy crackers 2-3 pcs.

• Steamed fish;
• vegetable stew;
• kefir or yogurt;
• black bread.

Saturday

• omelet with mushrooms;
• bran or black bread;
• sliced ​​fresh vegetables (tomatoes, bell peppers);
• cocoa with milk or coffee with honey.

Lunch:

• sweet cottage cheese;
• fresh berries;
• kefir or yogurt.

• fish soup;
• boiled brown or red rice;
• fresh vegetable salad;

• biscuit or marshmallow (1 pc.);
• fresh fruit juice;
• oatmeal cookies 2-3 pcs.

• steam vegetables (broccoli, cauliflower, carrots, green beans, etc.);
• boiled pasta made from durum flour;
• a piece lean meat or light steamed fish;
• green tea.

Sunday

• oatmeal, millet or barley groats, boiled in low-fat milk;
• fresh berries;
• kefir or yogurt;
• Cup of coffee.

Lunch:

• dark chocolate 20-25 g;
• crispy slices 2 pcs.;
• raw coarse bun;
• fruit juice.

• chicken soup;
• vegetables stewed with garlic;
• hard cheese 2-3 slices;
• tomato juice.

• a handful of nuts;
• fruit salad;
• whipped cream with jam or berry syrup;

• stewed fish;
• fresh vegetables in the form of a salad or sliced;
• brown rice or pasta made from coarse flour;
• herbal tea (mint, oregano, thyme).

No matter how carefully planned your menu is, remember the additional health promotion measures: good sleep, physical activity, positive thinking. As for the nutrition system, you need to monitor its effectiveness, control weight and other vital signs. If you feel better, then you are moving in the right direction.

You may also be interested

What is a healthy diet, how to eat right, what foods, when and in what quantities should enter our body every day or at least weekly? Such questions have worried scientists since ancient times, they are relevant in our time. Moreover, the views of researchers on the benefits and harms of certain products change periodically and often dramatically.

And why do we need to eat right at all, what is in this diet that is so good for health?

• Healthy proper nutrition should provide the body with the substances necessary for its growth, normal development and vital activity, and the intake of these substances should be adequate, corresponding to the needs of the organs and tissues of a given person in vitamins and microelements.
• Healthy food combined with regular physical activity helps reduce the risk of various chronic diseases of the internal organs and endocrine disorders, including obesity, diabetes, hypertension, coronary heart disease, arthritis and arthrosis, diseases of the gastrointestinal tract and urinary tract.
• A balanced diet is vital for children and pregnant women, nursing mothers and the elderly, athletes, and a healthy diet in each case will differ significantly
• A complete correct menu for every day helps to improve physical performance, which means to increase academic success, mood, and vitality.
• Special dietary nutrition and in particular the ketogenic diet, as well as the reduction in the diet of foods containing gluten and casein, help improve health in autism and schizophrenia, and reduce the number of seizures in patients with epilepsy
• Proper nutrition is of great importance for preventing the development of dependence on alcohol and various psychoactive substances in children and adolescents. A special diet is effective with the inclusion of useful and the exclusion of unwanted foods and with existing alcoholism
• Healthy food helps to strengthen the body's defenses, increase resistance to infections, and even significantly reduce the risk of malignant tumors.
• By following the basic rules of a healthy diet, you can extend the active years of life, increase its duration, and slow down aging.

1. Correspondence of the calorie content of the diet to the energy costs of the body.

• To calculate, you will need to know such anthropometric indicators as height, body weight, waist and hips, fat fold thickness, dry mass and the amount of fat in the body of a given person. In addition, it is important to take into account age and health status, as well as the intensity of physical activity. At the same time, if you follow any diet (for the purpose of losing weight or when gaining body weight, intense physical exertion and various diseases) it is necessary to ensure the supply of the minimum required amount of energy for the normal operation of all organs and systems.
  On average, for a person with normal weight, leading a sedentary lifestyle and not actively involved in physical education and sports, the need for energy to maintain and promote health is 2000-2500 kcal per day.
• The functioning in the mode of severe energy deficit (with a daily calorie content of the diet of 800-1100 kcal) has a negative effect on the body for a long time - weeks, months. Often such food is used for weight loss. But in this mode, the human reproductive system suffers (the ability to fertilize, conceive and normal development of the fetus decreases), thyroid function and immunity are inhibited, mental and physical performance decreases, mood decreases, irritability appears, weakness increases, constant fatigue worries.
• The body "screams for help", urging the owner to come to his senses and return to a full healthy diet. The situation is exacerbated when, along with a meager diet, physical activity also increases. Calculate how much energy remains available to the body with a daily calorie content of 1000 kcal and daily expenditure of 300-400 kcal while exercising in the gym or during long walking? Only 600 kcal per day!!! This is a powerful stress for the body and such initiative can eventually lead to unpredictable and irreversible consequences. Yes, on such a diet you can lose weight outwardly, that is, the amount of subcutaneous (good) fat will decrease, only visceral (bad) fat will not disappear anywhere.
• Therefore, any decision to reduce weight, quickly lose 10-20-30 kg or more should be carefully calculated with a healthy nutrition specialist. An individually selected diet should be complete in all respects, and the reduction in daily caloric content should not be more than 20-30% of the original figure (on average, not less than 1400-1600 kcal). Only in this case, the nutrition for weight loss will be correct and you can really lose weight, get rid of numerous health problems and at the same time not harm your body.

2. A balanced diet, in which all the necessary nutrients enter the body in a certain, correct combination:

• , fats, carbohydrates (in a ratio of 1:1:4 in a healthy person with normal weight and in the absence of concomitant diseases), and with an optimal ratio of animal and vegetable sources. At the same time, saturated fats should be no more than 10% of the total calories, and trans fats - no more than 1%, free sugar - 5-10%.
• The presence of essential amino acids, unsaturated fatty acids in the required amount (in products, not from a pharmacy), the predominance of slow carbohydrates with low
• A sufficient amount of vitamins A, group B, C, E, K, PP, etc., as well as macro- and microelements - iron, phosphorus, potassium and calcium, iodine and zinc, magnesium, fluorine, selenium ...
• With food, pectin and fiber enter the body daily, natural antioxidants - lycopene, polyphenols, tannins and anthocyanins ... (mainly - with vegetables and fruits, berries, herbs)

3. Limit the intake of useless and unhealthy foods as much as possible:

• Semi-finished products, fast food (store dumplings, sausages and sausages, “instant” soups and bouillon cubes, as well as porridge and vermicelli that do not require cooking, hot dogs and hamburgers, french fries and chips, sushi and pizza ...) - no more than 1 -2 times a month
• Confectionery (cakes, pastries, cookies), buns and White bread from flour of the highest grade, drying, bagels, ice cream, etc. - no more than once a week
• Sugar, honey, jam - no more than 3-5 teaspoons per day (including hidden sugar in store-bought curds and yogurts, tomato sauce ...)
• Chocolates, lollipops - 1 candy every other day for a healthy diet will not hurt
• Salt - 1 teaspoon per day (taking into account the addition in the cooking process). And for proper nutrition, it is better not to add salt to cooked food at all.
• It is advisable to exclude mayonnaise, ketchups, sauces from the store, as well as low-fat cottage cheese desserts and yogurts from the diet (as a rule, they contain trans fats, sugar, starch, salt, monosodium glutamate, etc.) or choose carefully by reading ingredients on the label. Alternatively, you can prepare sauces at home from natural products (olive oil, sour cream and homemade yogurt, spices)
• Carbonated sweet drinks and store-bought juices, sweeteners - it is advisable to refuse completely, because they have nothing to do with a healthy diet
• Alcohol - limit consumption to no more than 2 units of pure alcohol per day for men and no more than 1 for women (1 unit of alcohol is 30 g of vodka or cognac, 100-120 g of wine or 330 g of beer)

4. Ensure a daily intake of the five main types of food (Walter Willett's Healthy Eating Pyramid):

• carbohydrate products(6-10 units per day) - bread (preferably black, whole grain) - 1 piece - 1 unit, whole grain cereals (oatmeal, buckwheat, rice) - 1 bowl of cereal - 2 units, cereal soup or with the addition of pasta - 1 plate - 2 units.
• Vegetables and fruits (5-8 units per day for a healthy diet) - 1 unit. \u003d 1 medium vegetable or fruit (100 g fresh or stewed vegetables), 1 bowl of vegetable soup, 0.5 cups of fruit juice. During the day, it is advisable to eat a plate of vegetable salad + a portion of stewed or steamed vegetables + at least 1 apple or orange or 2-3 kiwis. And yet - do not forget about dried fruits (dried apricots, prunes, raisins, etc.)
• Meat (skinless poultry - 3-4 times a week, veal or lean pork - a maximum of 1-2 times a week) and fish (2-3 times a week), eggs, beans and nuts– 3-4 times a week (only 2-3 meals per day) – these foods are necessary for proper nutrition
• Dairy(2-3 units per day) - cottage cheese and cheese, milk and kefir, curdled milk and homemade yogurt. In one unit - 250 milliliters of kefir or yogurt, 30 g of hard or soft cheese, 50-100 g of cottage cheese
• and oils (2-3 units per day) - in one unit - 1 tablespoon of vegetable oil or mayonnaise, 2 tablespoons of butter. Of vegetable oils, it is better to use olive, linseed or rapeseed (for salads and cooking). Butter - 10-15 g per day

5. The best way to cook healthy food– raw (vegetables and fruits), steamed or grilled. If cooking - throw food into boiling water, close the lid and cook over low heat. Can be baked in the oven and stewed. It is advisable to refuse the pan or fry without adding oil.

6. Follow the right healthy diet- eating 3-4 times a day at intervals of 4.5-5 hours. For longer intervals, use snacks in the form of fresh fruits, dried fruits, nuts or dairy products. The last meal should be 2-3 hours before bedtime.

7. Food should be not only healthy, but also tasty, varied. Reduce portions, but forbid less, allow yourself your favorite and not very healthy treat at least sometimes - 2-3 times a month.

If you understand that you need healthy proper nutrition, if you decide to change your eating habits, improve your appearance and health, lose extra pounds or get better, get rid of constant fatigue, digestive disorders, increase mental and physical performance, immunity, you should immediately take on the challenge of changing your lifestyle.

About how to eat right, you general principles learned from this article. It does not hurt to contact an experienced nutritionist to develop individual recommendations. But build your new life you will still be on your own, because proper nutrition is not a passing fad for a fashionable diet, it is for life, only in this case you can regain your health, efficiency, activity and keep them for many years.

References:

1. WHO recommendations on healthy eating - https://www.who.int/ru/news-room/fact-sheets/detail/healthy-diet

2. Dietetics. Guide ed. A.Yu. Baranovsky. Peter. 2012

Reading time: 26 min

You have probably heard the common expression more than once: “We are what we eat.” And indeed it is. The choice of products directly affects our health. Food is a source of building materials for our cells, tissues and organs. It provides the vital activity of the body, gives us energy and even affects our mood. That is why proper nutrition is one of the most important conditions for a healthy lifestyle.

Who should think about the transition to proper nutrition:

• Those who want to lose weight and get rid of excess weight.
• Those who decide to embark on the path of a healthy lifestyle (HLS).
• Those who go in for sports and want to keep themselves in good physical shape.
• For those who want to avoid possible problems health problems caused by malnutrition.
• To those who already has health problems caused by malnutrition and must follow a reasonable diet (gastrointestinal problems, cardiovascular diseases, etc.)
• Those who want to introduce themselves and their families to healthy habits.

The most common reason for switching to proper nutrition is the desire to lose weight. According to statistics, 54% of men and 59% of women in Russia are overweight. Most often, excess weight is the result of poor eating habits, eating disorders, unlimited consumption of high-calorie foods, and low physical activity. Moreover, being overweight is not just a matter of aesthetics and beauty. This is a matter of health and normal functioning of all organs of our body.

Of course, proper nutrition (PP) is a very broad concept that includes many aspects and points of view. We will give only general universal rules - they are suitable for almost everyone (in rare cases when there is a need to exclude a particular group of products). In the future, you can always optimize your diet based on the characteristics of your body and the experience of consuming certain products.

Stage One: Five Easy Steps to PP

The first stage includes five simple tips, which will help you take a serious step towards proper nutrition without much immersion in theoretical material. Even by following these simple rules, you will be able to lose extra pounds, clean up the food and accustom yourself to a reasonable food intake.

The division into stages will help those who have not previously adhered to the principles of proper nutrition or cannot yet afford to drastically change their diet. If you already have experience with PP or you are a strong-willed person, then you can read the article from beginning to end and immediately begin to completely change your diet.

STEP 1: Clean up food waste

The very first step that you need to take on the path to proper nutrition is to exclude the so-called "food junk" from your menu, namely:

• sugar and sugary foods
• white pastries and white flour products
• sausage, sausage products, semi-finished meat products
• fast food (fries, hamburgers, chips, snacks, etc.)
• sweet juices, sodas and lemonades
• mayonnaise, ketchup and non-natural sauces

First, these are products with low nutritional value, which, in fact, do not carry any benefit to the body. Secondly, these are high-calorie foods that are very quickly deposited in fat. Thirdly, most of these products do not saturate the body, so you will constantly feel hungry and eat an extra norm of food. By clearing your diet of this food group, you have already taken a huge step towards proper nutrition and weight loss.

STEP 2: Eliminate alcoholic beverages

The second step involves the exclusion of another group of low-use products - alcoholic beverages. We will not now discuss the presence or absence of alcohol harm under reasonable restrictions, and even take into account the possible positive properties of red wine. When switching to PP, we recommend giving up alcohol altogether., at least for the period of weight loss. Why is it better to give up alcohol:

• According to research, alcoholic beverages act on the neurons that control appetite, which causes the body to feel intensely hungry.
• Even a small dose of alcohol often provokes a food breakdown, when, due to a loss of control, you begin to “sweep away” healthy and unhealthy foods in large quantities.
• Alcohol retains water, so the next day on the scales you are actually guaranteed to see a "weight gain", which is very demotivating.
• Alcohol slows down the metabolism, so the process of losing weight in your body will take place at a slower rate.
• Alcoholic drinks often come with snacks and snacks that add extra calories.

By the way, weak alcoholic drinks cannot be attributed to high-calorie foods. 100 ml of dry red wine contains 80 kcal, 100 ml of beer - 45 kcal (but in strong vodka there are already 230 kcal per 100 g). Therefore, there are people who allow themselves a glass of dry wine or a glass of beer once a week without compromising weight loss.

However, remember that the first months of the transition to proper nutrition, you are the most vulnerable. Eating habits have not yet settled down and the risk of relapse is very high, so it is better to avoid products provocateurs that "discourage" and relax. And alcohol is just one of them.

STEP 3: Establish a drinking regimen

The third step on the path to proper nutrition is to establish a drinking regime, or, in other words, start drinking water. On the one hand, this step is very simple, but at the same time very effective for losing weight. Firstly, water is involved in almost all biochemical processes in the body, including the breakdown of fat. Secondly, water suppresses appetite and does not allow you to eat too much. The benefits of water in the process of losing weight are invaluable, while its energy value is 0 calories.

Train yourself to drink 1.5-2 liters of water a day (that's about 6-8 glasses of 250 ml each). At first, it will seem to you that it is unrealistic to drink such an amount of water in a day, but gradually you will be able to make it your good habit.

• Drink one glass of water upon waking up.
• Drink one glass of water before meals (20-30 minutes before).
• Drink one glass of water before and after exercise.
• Drink one glass of water 30-60 minutes before bed.

In order not to forget to drink water, set a reminder on your phone. There are a lot of convenient mobile applications that remind you of drinking regimen. Also try to keep a bottle of water with you at all times (at work and at home).

STEP 4: Establish a diet

The fourth step will be one of the most difficult, but also the most important at the same time. At this stage, many people stumble and either give up on the idea of ​​dietary supplements or slide into rigid diets. That is why at the first stage of the transition to proper nutrition, it is better to establish at least a diet in general. The subtleties of the distribution of proteins, carbohydrates and fats will be considered in the following steps. So, the general diet will look like this:

• Full breakfast (7:00)
• Snack #1 (10:00)
• Lunch (13:00)
• Snack №2 (16:00)
• Dinner (19:00)
• Light snack 1 hour before bedtime: kefir, cottage cheese (21:00)

The time is indicated conditionally, taking into account the rise at 6:00 and going to bed at 22:00. If you get up later or earlier, then adjust the time to fit your schedule.

The main basis of proper nutrition: eat every 3 hours in small portions (200-250 g). This means that you do not take long breaks between meals. You do not forget about breakfast (breakfast should be within an hour after waking up). You do not starve yourself between meals, but make nutritious snacks. You forget about the rule "do not eat after 18:00", and always have dinner. Skipping breakfasts, skimpy lunches, and canceling dinners will slow down your metabolism and have a 99% chance of leading you to an eating disorder.

At the same time, your breakfast, lunch and dinner should be full meals, and not "coffee and cookies" or "kefir with an apple." More details about the menu will be discussed below. But in the first stage of the transition to PP, accustom yourself to at least a proper and balanced diet about every 3 hours. The break between meals should not exceed 4 hours.

Such nutrition increases metabolism and accelerates the process of losing weight, and also provides the body with the necessary energy and nutrients. You will stop being constantly hungry and stop living with the feeling that you are on a diet.

STEP 5: Tune in to a lifestyle change

If you want not just to lose weight, but to maintain the result and maintain it throughout your life, then you need to remember one more important principle of proper nutrition. Proper nutrition should be a part of your life, not a short-term stage for weight loss. Get ready to change your eating habits forever and ever. Your body will thank you not only with a slender body, but also with good health.

Many people argue like this: “Now I’ll sit on proper nutrition, get rid of excess weight, and then I’ll calmly eat whatever I want”. But this is an erroneous opinion. Weight cannot be static, it changes depending on your diet.. If you balance between proper nutrition and messy eating, then you will get a weight swing. Kilograms will go away, and then gain again when returning to the previous diet.

A similar situation with diets, only here everything will be much worse. Usually, the diet is low in calories, so it is very difficult to sustain it for more than three to four weeks. During this period, you may lose 3-5 kg, but most of this lost volume is not fat, but water, which disappears when you reduce the consumption of carbohydrates, sweets and salinity. At the same time, the body adapts to a low-calorie diet, slows down metabolism, and after returning to the usual diet, it intensively accumulates fat. As a result, after the diet, you gain even more weight than you lost before.

Universal advice for losing weight: even if some kind of fast diet seems effective to you, and even if it has already worked more than once, put it off right now. Sooner or later, you will still come to proper nutrition, but by then you will already have health problems, a killed metabolism and frustration from the endless swings of weight loss and weight gain. Start changing your lifestyle and eating behavior instead of going on a diet.

Stage Two: The Second Five Easy Steps to PP

The second stage involves a more thoughtful approach to the choice of products and their distribution throughout the day. Other healthy habits are also added here that will become your good companions in the process of transitioning to proper nutrition. You can proceed to the second stage a month after the first stage, or you can immediately, as you decide to start adhering to the PP.

STEP 6: Consume Complex Carbohydrates

Many people who lose weight refuse carbohydrates because they are supposedly stored in fat. However, carbohydrates are an indispensable component of our diet. It is carbohydrates that give us energy and positively affect our mood. Carbohydrates also signal to our body that we are full. Therefore, in no case should you exclude carbohydrates from the diet or greatly reduce their amount.

What we need to minimize in our diet is simple carbohydrates. Simple carbohydrates are quickly broken down in the body, leading to an increase in blood sugar, which then drops sharply and causes a feeling of hunger. You eat again, and unused simple carbohydrates turn into fat. With complex carbohydrates, the situation is completely different. Due to their structure, they take longer to be broken down by the body, do not cause insulin surges, and provide a feeling of satiety for a long time.

Therefore, as part of proper nutrition, preference should be given to complex carbohydrates, rather than simple ones:

• Complex carbohydrates (low glycemic carbohydrates) should form the basis of your menu. These are cereals, brown rice, durum wheat pasta, whole grain or rye bread, vegetables, root vegetables, legumes, fruits.
• simple carbohydrates (high glycemic carbohydrates) should be minimized in your menu. Industrial sweets and white pastries, which are primarily classified as “harmful” simple carbohydrates, we excluded at the first step. But you also need to minimize foods such as, for example, honey, dried fruits, white rice, non-durum wheat pasta, and some types of sweet fruits.

Read more about carbohydrates below.

Step 7: Change the way you cook

This step involves the implementation of two points:

1. Exclude fried foods from the menu. Everyone has probably heard about the dangers of fried foods. Firstly, fried foods increase cholesterol and provoke the development of cardiovascular diseases. Secondly, fried foods are more high in calories and fat, which is why they are the cause of excess weight and diabetes.

Therefore, it is better not to fry the products, but to boil, stew or bake in the oven. If at first the boiled food will seem tasteless and insipid to you, then you can use more natural spices and seasonings. In addition, baked products in the oven are in no way inferior in taste to fried food. It is possible to fry without oil in a non-stick pan (for example, scrambled eggs).

2. Reduce heat treatment of vegetable products. In the process of cooking plant foods (in particular vegetables, fruits, cereals), the fiber of the product is destroyed, and it is our good assistant in the process of losing weight. What are the benefits of fiber? It lowers the level of glucose in the blood, saturates for a long time and helps in the processing of food. For example, raw carrots are a complex carbohydrate and a good source of fiber, while boiled carrots are a quick carbohydrate that raises blood sugar levels and makes you feel hungry.

Therefore, if possible, it is better to give preference to a fresh herbal product without heat treatment. But if you can’t do without cooking (for example, in the case of cereals, certain vegetables and frozen foods), then at least do not overcook them and do not bring them to the state of “mashed potatoes” in order to preserve fiber.

STEP 8: Properly distribute proteins, carbohydrates and fats throughout the day

More details about the menu will be discussed below. Now let's remember a few important rules that will help you correctly distribute products throughout the day so that it is good for the body and effective in terms of weight loss.

We talked about carbohydrates in the previous paragraph. Proteins are meat, fish, dairy products, eggs, legumes. A little lower will be discussed in more detail about proteins, carbohydrates and fats, what they are for and which foods contain these nutrients.

Menu rules on PP:

1. The best breakfast option is complex carbohydrates (+ some protein). Therefore, start accustoming yourself to morning cereals.
2. At lunch, you also need complex carbohydrates + protein + some vegetables. In principle, the standard option would be a side dish with meat or fish and a vegetable salad (or stewed vegetables).
3. As an ideal dinner, there will be poultry or fish (eggs can be) + vegetables (fresh or cooked).
4. Simple rule: from morning to evening, you need to reduce the amount of carbohydrates consumed and increase the amount of proteins consumed. That is, at the beginning of the day the body needs carbohydrates for energy, at the end of the day - proteins for regenerating processes that take place at night in the body.
5. It is better not to eat fast carbohydrates and fruits after 4 pm (or in the afternoon if you have a non-standard schedule). An exception can be made for green apples.
6. You should have snacks between meals. There is no strict framework for products, but it is desirable that they include both proteins and carbohydrates.
7. After dinner, you can have a snack an hour before bedtime, so as not to feel a sudden attack of hunger when you go to bed. The ideal option is kefir or cottage cheese. It is better not to eat foods high in fat or carbohydrates at night.

STEP 9: Increase Physical Activity

Many health problems arise from a sedentary lifestyle. Lack of physical activity causes a reduction in bone mass, atrophy and weakness of muscles, a decrease in strength and endurance, dysfunction of the spine and joints. People leading a sedentary lifestyle very often face problems such as osteochondrosis, osteoporosis, sciatica, hernia, scoliosis, and a number of cardiovascular diseases.

Therefore, one of the most important healthy habits is regular physical activity. Not necessarily it will be training in the gym or some other intense load, which has a number of restrictions, including those with excess weight. It can be regular exercises, yoga, sports games, cycling. The main thing is that this physical activity brings you pleasure. You can start exercising at home for at least 10-20 minutes a day.

If you have contraindications for physical education or you have a lot of excess weight (for example, you need to lose more than 30 kg), then start at least with regular walking for 30-40 minutes a day. It can be walking in the morning before work or in the evening after. You can purchase and track the number of steps taken. Start with 5,000 daily steps and add 1,000 steps every week. You will feel how physical activity gives energy, strength and vigor.

STEP 10: Remove stress and lack of sleep

Sleep plays a huge role in the weight loss process. Lack of sleep releases the stress hormone cortisol, which slows down fat burning. Research confirms that when cortisol levels are high, people lose weight very slowly or not at all. Cortisol not only slows down metabolism, but also provokes the accumulation of fatty tissues, especially in the abdomen.

High levels of cortisol in the blood are also affected by heavy physical exertion, psychological stress, and the consumption of drinks containing caffeine. Accordingly, to reduce the level of cortisol, it is necessary, among other things, to reduce anxiety and anxiety. If there is no stress, then the production of the stress hormone cortisol also decreases, which means that the process of losing weight will go faster.

If you still doubt Is it worth it to change established habits and switch to proper nutrition, then we remind you what problems malnutrition can lead to:

• Diabetes
• Cardiovascular diseases
• Problems of the gastrointestinal tract
• Weakened immune system and frequent colds
• Hormonal imbalance and infertility
• Diseases of the kidneys, liver and gallbladder
• Dry loose skin and hair loss

The transition to proper nutrition for many seems not only a difficult step, but even unrealistic. However, if you act gradually, then step by step you can rebuild your diet, accustom your body to the right eating habits and get rid of excess weight.

Step 3: Choose what foods to eat

Many come to proper nutrition not immediately, having tried a lot of unhealthy diets or pills that promise quick and reliable results. But we immediately warn you, there is no magic diet or nutritional supplement that would allow you to lose weight in the shortest possible time and consolidate the result for a long time. You need to accustom yourself to a balanced diet if you want to permanently lose excess weight and maintain health.

Therefore, let's figure out what foods should be the main part of your diet and how to properly compose a menu for the whole day. But first you need to understand the following concepts: proteins, fats, complex and fast carbohydrates, as well as what foods are included in each group. Indirectly, we have already touched on these concepts above, now we will dwell in more detail.

So, if we are talking about nutrition, then there are two large groups of substances:

• Macronutrients- nutrients that we need in large quantities (measured in grams). They provide the body with energy. These are proteins, fats and carbohydrates.
• Micronutrients- useful substances that we need in smaller quantities (measured in milligrams). They play an important role in the processes of assimilation of food, the implementation of the processes of growth, renewal and development of the body. These are vitamins, minerals, biologically active substances.

First of all, let's talk about proteins, carbohydrates and fats.

PROTEINS

Protein products are the building material for our body. This is an indispensable component that is directly involved in the processes of cell renewal and renewal. muscles, internal organs, circulatory system, immune system, skin, hair, nails - our entire body runs on proteins. In addition, proteins are involved in metabolic processes and regulate metabolism, so the consumption of protein foods is also extremely important for weight loss.

What happens when there is a lack of protein in the diet? First, it collapses muscle mass, as a result of which metabolism decreases and the process of losing weight slows down. Secondly, with a lack of protein, our skin, hair, and nails suffer, which receive protein on a residual basis. Thirdly, the immune system is destroyed, which is why we get frequent colds.

Where to get protein on proper nutrition:

• Lean red meat and lean poultry
• White fish (great for dinner)
• Red fish (for weight loss no more than three times a week)
• Eggs (no more than two yolks a day)
• Dairy products: low-fat cottage cheese, white yogurt, milk, kefir, fermented baked milk
• Cheeses (for weight loss of fatty cheeses no more than 20-30 g per day)
• Seafood (squid, shrimp)
• Canned fish in own juice (without oil)
• Vegetable protein: mushrooms, lentils, peas, beans, chickpeas

Consumption of fatty meat (pork, fatty beef, duck, goose) is best minimized, and if you want to lose weight, give up fatty meat altogether. It is also better to exclude processed meat from consumption, that is, meat that has been salted, smoked or canned. But fatty fish varieties must be consumed, because they are a source of useful unsaturated fatty acids Omega-3.

If we talk about the required amount of protein, then on average you need to consume 1-1.5 g of protein per 1 kg of weight. With intensive training, 2-2.5 g of protein per 1 kg of weight.

CARBOHYDRATES

Carbohydrates are the most important source of energy for our body. That is why a carbohydrate breakfast is the perfect option to start the day. Carbohydrates should never be excluded from food! Carbohydrate-free diets lead to muscle breakdown, so effective weight loss due to fat mass without carbohydrates will not work. It’s not for nothing that there is a popular expression among athletes: “Fat burns in the fire of carbohydrates.”

What happens when there is a lack of carbohydrates in the diet? Firstly, you will feel tired and in a bad mood, which will negatively affect both your performance and life in general. Secondly, you will feel hungry and want to eat, because it is carbohydrates that signal our body to be full. Thirdly, with a lack of carbohydrates, the body will use amino acids as fuel and destroy muscles, which will eventually slow down the process of losing weight. Decrease in the number of muscles = deterioration in the quality of the body + slow metabolism.

Where to get carbohydrates on proper nutrition:

• Cereals, i.e. cereals (buckwheat, oatmeal, barley, barley, millet, etc.)
• Rice, unpolished
• Durum wheat pasta (for weight loss no more than twice a week, only at lunch)
• Whole grain or rye bread (for weight loss, no more than 1-2 slices per day in the morning)
• Potatoes (for weight loss no more than twice a week, only at lunch)
• Vegetables: white cabbage, tomatoes, cucumbers, bell peppers, lettuce, broccoli, cauliflower, asparagus, green beans, eggplant, zucchini, onions, celery (pumpkin, beets, corn and carrots for weight loss no more than three times a week)
• Fruits (for weight loss we use with restrictions: bananas, grapes, dates, figs, persimmons - no more than 10% of the daily calorie intake in the morning, i.e. by about 150-200 kcal)

To lose weight, you need to reduce the amount of fast carbohydrates, not complex ones. If complex carbohydrates give long-term saturation, then simple carbohydrates are quickly absorbed into the bloodstream, and very soon you will feel hungry again. At the same time, despite the feeling of hunger, the fast carbohydrates eaten have not yet been processed, and the body already requires the next meal. Unprocessed simple carbohydrates go straight to the construction of adipose tissue.

Simple carbohydrates are foods with a high glycemic index. The glycemic index of a product is the relative measure of its effect on changes in blood sugar levels. More often than not, the sweeter and more starchy a food is, the higher its glycemic index. The cooking method also matters: the smaller the pieces and the longer the heat treatment, the higher the glycemic index.

Therefore, a number of basically harmless products, such as honey, ripe bananas, grapes, dried fruits, dates, figs, persimmons, dark chocolate do not help us at all in losing weight. They give fast energy, but do not saturate at all and cause a feeling of hunger. Therefore, if you want to lose weight, then the amount of these products should not exceed 10% of the daily calorie intake (this is about 150-200 kcal per day).

Complex carbohydrates should make up 40-60% of your daily calorie intake.

FATS

Most people who lose weight are very wary of fats, although this is a necessary element for the normal functioning of the body. Fats normalize the work of the hormonal and nervous system. With the help of fats, the assimilation of proteins and vitamins occurs and the absorption of useful minerals from the intestines is ensured. Also, fats are a source of energy, they saturate well. A person needs both vegetable and animal fats.

What happens when there is not enough fat in the body? Firstly, it causes a violation of the hormonal background and threatens with diseases of the reproductive system (both in men and women). Secondly, the lack of fat in the body leads to a deterioration in the condition of the skin, its elasticity and firmness are lost, wrinkles appear. Thirdly, with a lack of fat, there is a violation of cholesterol metabolism and problems with the absorption of useful trace elements.

Where to get fats on proper nutrition:

• Animal fats from milk (you should not buy fat-free products, 3-5% will be optimal)
• Animal fats from meat and fish
• Vegetable fats from nuts and seeds (no more than 10-15 g per day)
• Vegetable fats from oils, including you can taste different types oils - olive, corn, sesame, pumpkin, soybean, cedar, walnut oil, grape seed oil (about 1 tablespoon daily)

With regards to animal fats from dairy products, it is not recommended to purchase low-fat products. If you are losing weight, choose foods with 3-5% fat, this is optimal for the body to get all the nutrients from dairy products. Butter and margarine during weight loss is best excluded.

The minimum daily fat intake is 0.5 g per 1 kg of body weight.

MICRONUTRIENTS

Micronutrients are no less important components for our body than proteins, carbohydrates and fats. The lack of vitamins, minerals and biologically active substances leads not only to metabolic disorders (which prevents weight loss), but also to the development of serious diseases. For example, with a lack of calcium, bone density decreases, which causes osteoporosis and a high risk of limb fractures. Iron deficiency can lead to anemia, which is characterized by headaches, fatigue, irritability, muscle weakness, and brittle hair and nails.

That is why your menu on proper nutrition should consist of natural nutritious foods that contain all the micronutrients necessary for our body. Below is a table of vitamins and minerals with their beneficial properties and a description of the products in which they are contained.

Table: vitamins and minerals for our body

If you adhere to the principles of proper nutrition, try to eat varied and do not exclude any groups of healthy foods from your menu, then it is safe to say that you are getting the required amount of trace elements. So in your body there is a harmonious metabolism.

If you eat right, but exclude certain foods from your menu (for example, meat, dairy, fish, etc.), then be sure to purchase vitamin complexes to make up for the lack necessary for the body substances. But remember that vitamins and minerals obtained with the participation chemical reactions, the body is much more difficult to absorb than vitamins and minerals obtained biologically (that is, from natural products). Therefore, you should always give preference to natural food, and use vitamins as a supplement.

Fourth stage: compiling a menu on the PP

After we have formulated the basic rules of PP and compiled a list of products for weight loss, we can proceed to compiling the menu. In fact, you can compose the menu yourself, simply relying on the tips above. But you can see the options for ready-made menus below.

The classic version of the menu on proper nutrition:

• Breakfast: porridge + simple carbohydrates + some protein
• Snack #1
• Lunch: side dish + meat + vegetables (fresh or cooked)
• Snack #2
• Dinner: lean poultry or fish + vegetables (fresh or cooked)
• 1 hour before bedtime: a glass of kefir or 150 g of cottage cheese

Don't be put off by the monotony of meals, as you can change the contents of breakfast, lunch and dinner at least every day. For breakfast, porridge can be oatmeal, pearl barley, buckwheat, millet or barley. For lunch, pasta, potatoes, rice, buckwheat can serve as a side dish. Vegetable dishes can also vary: from green salads to stewed cabbage or zucchini. As for meat, losing weight most often prefer chicken breast, but you can also eat lean beef, turkey, fish.

Let's give a typical example of a menu for losing weight on proper nutrition, which offers 6 meals. In general, this is a very good option for a balanced and varied menu, which has all the important micronutrients.

An example of a ready-made menu on the software:

• Porridge with fruits, honey and nuts
• Cottage cheese + fruits
• Buckwheat + chicken breast + steamed vegetables
• Vegetable salad with olive oil + cheese
• Lean fish + fresh or steamed vegetables
• A glass of kefir

Now let's take a closer look at breakfast, lunch and dinner.

BREAKFAST

Breakfast is, without exaggeration, the most important meal of the day. Therefore, if you are used to not having breakfast or replacing breakfast with a light snack, then it's time to forget about this habit. Start eating a full breakfast. If you have no appetite in the morning (as you think), then you need to readjust. Start with a small portion of your morning breakfast (a couple of spoons), gradually increasing the serving size to normal. Many people who did not have the habit of eating breakfast, after switching to proper nutrition, can no longer imagine how they managed without breakfast before.

Why is breakfast important?

• A full breakfast provides energy and starts metabolic processes in the body that help you lose weight.
• After sleep, your brain needs a full meal to maintain concentration, good memory, performance and mental activity.
• Lack of breakfast upsets the balance and causes uncontrollable hunger in the afternoon.

Cereals are the perfect morning breakfast. Most often, the choice falls on oatmeal, but it can be any other (buckwheat, barley, barley, millet). You can alternate different types of cereals to your liking. Grains are complex carbohydrates that will provide you with energy for a long period of time. You can add milk, fruits, a handful of nuts and seeds to cereals. Instead of fruits, you can add dried fruits (no more than 20 g) or honey (1 teaspoon). The convenience of cereals also lies in the fact that you can brew them overnight and get breakfast ready in the morning.

Ideally, add protein to breakfast, for example, one egg, a piece of cheese, peanut butter. But if you have enough porridge for breakfast, then it's okay. Move this protein to the time of the first snack after breakfast. For example, as a snack between breakfast and lunch, there may be cottage cheese with fruit.

As an alternative to porridge for breakfast, an omelet is suitable. But in this case, you definitely need a serving of complex carbohydrates. It can be, for example, whole grain or rye bread.

Breakfast examples:

• Porridge with fruits and nuts (or honey)
• Cheese omelette + whole grain or rye bread
• with fillings
• Cottage cheese + fruit or honey + a handful of nuts
• A couple of slices of bread with cheese or curd mass

DINNER

Lunch is the main meal, 30-35% of the total calorie intake should be allocated to it. Skipping lunch is still a rarer problem than skipping breakfast. Of course, the inconvenience is that lunch usually takes place at the height of the working day, but this is, in principle, a problem that can be solved. It is enough to take a container with ready-made food with you so as not to think about the diet menu in a restaurant or cafe.

If you skip lunch, then with a high probability you will wake up with a strong appetite in the evening, and it will be incredibly difficult to avoid nightly “gluts”.

Dining examples:

• Side dish (rice, porridge, potatoes, pasta) + meat or fish + vegetable salad or steamed vegetables
• Vegetable soup + meat or fish
• Stewed vegetables ragout + meat or fish

Lunch should consist of complex carbohydrates and proteins. Be sure to add fiber in the form of fresh or steamed vegetables. You can add to your meal eggs or cheese if you feel that the dinner turned out to be poor in proteins, or bread if you feel that the dinner turned out to be poor in carbohydrates.

DINNER

There are many different myths associated with dinner. One of the most famous is the statement that for weight loss you can not eat after 18:00. Forget about this advice, in no case should you remove the last meal if we are talking about proper nutrition.

So, a full dinner should be 2.5-3 hours before bedtime so that the food has time to digest. 1 hour before bedtime, you can additionally drink a glass of kefir.

Why You Shouldn't Skip Dinner:

• There is a very high risk of breaking loose and eating forbidden foods before bedtime.
• Due to the feeling of hunger, there may be sleep disturbances or insomnia.
• Too much break in meals can cause metabolic disorders and catabolism (muscle breakdown).
• Often there is an unconscious desire to eat more before 18:00, which breaks the balance of nutrition.

But here you need to approach the choice of products for dinner very carefully. An ideal dinner option is lean animal protein and fiber. From lean animal protein, you can choose the following products for dinner: chicken or turkey breast, lean fish, seafood, boiled eggs, low-fat cheeses, cottage cheese. Animal fats in the evening are best avoided due to the heavy load on the gastrointestinal tract and difficult digestion. Both fresh vegetables and stews can act as fiber.

Dinner examples:

• Chicken breast or fish fillet + fresh or steamed vegetables
• Vegetable salad with boiled eggs
• Vegetable salad with low-fat cheeses
• Cottage cheese with green apples
• Cottage cheese casserole (including vegetable)

If you have dinner, for example, 4 hours before bedtime, or you are hungry before bedtime and a glass of kefir is not enough, then good option the second supper will be cottage cheese. It contains the slow protein casein, which will nourish your muscles during sleep, because it is at night that regenerative processes take place in the body. If you have a fairly late dinner, then the last snack can be skipped.

SNACK

Between breakfast and lunch, as well as between lunch and dinner, you will have a snack. In principle, a snack, you can choose any of the allowed products at your discretion. There are no strict limits and restrictions. Snacking is a meal where you can experiment. It is only desirable that the snack includes both proteins and carbohydrates.

Snack options:

• Whole grain or rye bread with cheese
• Cottage cheese (yogurt, kefir) + fruits (dried fruits)
• Fruit + a handful of nuts (10-15 g)
• Bread + a handful of dried fruits (about 20 g)
• Cottage cheese or vegetable casserole
• Vegetable salad + cheese or eggs
• Two egg omelette

Snacks can also complement the previous meal. For example, if you didn’t manage to eat enough protein for breakfast, then the first snack can be made with protein (the same cottage cheese).

What else is important to know about weight loss on PP?

We have provided you with a structured and step-by-step guide that will help you easily embark on the path of proper nutrition, lose weight and consolidate healthy habits. And as a bonus, get a healthy and beautiful body.

But what else is important to know about proper nutrition for weight loss? Let's look at a number of popular questions that relate to getting rid of excess weight on the PP.

How fast can you lose weight on PP?

The rate of weight loss depends on many factors: the amount of excess weight, metabolic rate, physical activity, genetic factors. The more your initial weight, the faster you will lose weight. For example, if your weight exceeds the norm by 30-40 kg or more, then the average rate of weight loss is usually 4-6 kg per month. If your excess weight does not exceed 10 kg, then the average rate of weight loss is 2-3 kg per month.

In the process of losing weight, there can be both stops in weight loss and small weight gains (within a couple of kilograms) from time to time. At the same time, the figure on the scales can freeze at one value for a couple of weeks or a month. This is a completely normal process. Give your body time to rebuild its biochemical processes. Continue to adhere to the principles of proper nutrition and do not turn off the intended goal. Stopping weight is a kind of milestone when the body fixes the result.

Usually in the first month of losing weight, the most significant weight loss occurs. Even in the first couple of weeks, you can lose a few pounds. However, a significant part of the departed volume in the first days of losing weight is not fat mass, but water. By reducing the consumption of sweet and salty foods and increasing water intake, excess fluid is removed from the body and swelling subsides. In the future, the weight will fall much more slowly, but already due to fat.

Losing weight with proper nutrition is supposed to be gradual, but that's the advantage. First, weight loss comes from fat mass, not muscle mass, unlike low-calorie diets. Secondly, with a sharp weight loss, there may be problems with excess skin, which simply does not have time to tighten up. (but there is still a lot depends on the balance of nutrition and genetic factors). Remember, you have not gained excess weight in one month, so getting rid of it quickly will not work if we are talking about high-quality weight loss due to fat, and not due to muscle.

Should I count calories?

The law of weight loss is very simple: eat less than your body can use. The energy value of food is usually measured in calories. Therefore, to lose weight, you need to eat fewer calories than the body requires for life, in other words, you need to eat with a calorie deficit. In principle, you can create this very deficit, even eating sweets and fast food, but this is no longer about health. Your goal should be a balance between getting rid of excess fat and taking care of the body.

With a lot of excess weight, you will lose weight on proper nutrition without counting calories if you follow all the recommendations above. If you are slightly overweight (about 5 kg) and have low physical activity, then options are possible. Perhaps, in addition to proper nutrition, you will need to count calories and BJU (proteins, fats, carbohydrates), because the body gives off the last kilograms with great difficulty. As an alternative, count the calorie content of your usual menu to understand if you are not exceeding the calorie limit.

For your health and quality body, we recommend that you first of all adhere to the principles of proper nutrition. If you have the opportunity and desire to count calories, then this will become your additional assistant in losing weight.

Is it possible to lose weight and start eating again without looking back at PP?

This has been discussed in more detail above. (step number 5 in the first stage). But we emphasize once again, if you want not just to lose weight, but to maintain weight, then you need to tune in not to a short-term diet on PP, but to change your eating habits. Otherwise, you will have weight jumps: first losing weight, then gaining weight again. Such weight swings eventually lead to the fact that each time it will be more and more difficult for you to lose weight.

Therefore, introduce proper nutrition into your life on an ongoing basis. Of course, it seems unrealistic to permanently exclude “sweets and harmfulness” from your diet, but everyone can minimize their amount. If the basis of your diet is the right products, then you will not even have the need to refresh yourself with fast food. Gradually, you will get used to and even love the new food. It's just a matter of habit. Although infrequent and conscious cheat meals can be afforded by everyone.

Is it necessary to exercise to lose weight?

Losing weight (as well as gaining weight) is always dependent on nutrition, so training is not at all necessary to reduce weight. But if you want to speed up the process of losing weight, then start exercising. It is not necessary to go to the gym, it can be training at home. Start with at least 15 minutes a day in the morning or evening - even the busiest person can find a quarter of an hour for sports. There are many free weight loss videos on youtube. For those who are overweight or have joint problems, there are low-impact workouts based on regular walking.

What training does:

• Muscle tone and body quality improvement
• Acceleration of metabolism
• Prevention of diseases associated with a sedentary lifestyle
• The production of endorphins - hormones of happiness
• Energy, vivacity and inspiration

If the prospect of training does not please you at all, you should not force yourself. But in the case of a sedentary lifestyle, it is still necessary to increase physical activity. If you sit at work, and even spend the weekend in inactive mode, then the risk of developing many diseases increases significantly. (this has already been discussed above). Therefore, walk more, arrange bike rides or engage in outdoor games in the fresh air (for example, with children).

There is another side of the coin. Many losing weight immediately rush "breaking bad" in terms of training. They work out seven days a week, force loads or practice ultra-intense workouts without giving rest to their body. This is also a very bad option for weight loss! You will get serious stress for your body, and as a result, with highly likely give up both training and proper nutrition. There must be a measure and balance in everything.

Ideally, your workouts should be no more than 3-4 times a week for 45-60 minutes. If it's gentle activities like yoga, Pilates, and stretching, then the workouts can be more frequent and longer (again, listen to your body).

Is it true that for weight loss it is better to exclude milk?

Milk and dairy products contain proteins as well as many important micronutrients. (see table above), therefore, this is a very important group of products, the rejection of which can cause a lack of certain substances in the body and deterioration in health.

If you are lactose intolerant, avoid milk and certain dairy products that are high in lactose. If you notice any negative processes in the body after eating dairy products, then you can also refuse them. If you have no contraindications to the use of dairy products, then you do not need to give them up. When choosing in favor of refusing some products, focus on your body, and not on fashion trends.

Why is it easy for some to lose weight and hard for others?

Indeed, there is a group of people who, even without dietary restrictions, do not gain weight. Most often these are people with an asthenic body type. In addition, the rate of weight loss will be affected by the speed of your metabolism (metabolism).

What slows down metabolism:

• Age (the older we are, the slower our metabolism)
• Unbalanced diet with micronutrient deficiencies
• Long breaks between meals
• low calorie diets
• Alcohol consumption
• Passive lifestyle
• Lack of sports (the less muscle, the slower the metabolism)
• Constant stress and lack of sleep
• Disturbances in the hormonal sphere (diseases in this area are often the result of malnutrition)

And if we can’t do anything with age, then all other factors are completely removable. Eating 5-6 times a day in small portions and physical activity is very good at increasing metabolism. In turn, low-calorie diets, skipping meals, the abuse of fast carbohydrates and lack of nutrients slow down the metabolism.

1. If you think that proper nutrition takes a lot of time, then it is not. Dishes on PP are extremely easy to prepare. Porridges, boiled or baked meat, fish in the oven, fresh and stewed vegetables, cottage cheese with fruits - it does not take much time and effort to prepare such dishes.
2. Get into the habit of planning menus for the day. Use plastic containers with ready-made meals that you can take with you to work or leave at home in the refrigerator for dinner.
3. Do not buy home "forbidden" products: sweets, soda, sausages, mayonnaise. The fewer temptations and opportunities to overeat, the better. Ask family members to support you in this at least the first couple of months of transition to proper nutrition.
4. Even if you allowed yourself "undesirable" products or you had an unplanned "congestion", this does not mean that you are not succeeding and you need to quit everything. From the next day, return to normal eating, without hunger strikes, calorie cuts and other punishments.
5. Gradually rebuild your family members on proper nutrition, even if they do not need to lose weight. In our time, when mortality from cancer and cardiovascular diseases is very high, a conscious approach to nutrition is simply vital for everyone. It is not necessary to do it impudently and in one day, it is better to gradually introduce good habits.
6. Try not to eat in front of the TV, computer, phone and on the go. Take the prescribed 10-15 minutes for eating, it should be a thoughtful and conscious process with thorough chewing of food.
7. If you have started to lose weight, then at first it is better to avoid parties and events due to the large number of prohibited foods and alcohol. If you can’t avoid it in any way, then it’s better to come to the holiday well-fed, after having dinner at home with the right food.
8. Over time, taste buds change, so if at first the conditional “buckwheat with chicken breast” will seem to you a very insipid dish, then gradually you will get used to the new menu with cereals, vegetables, cottage cheese and lean meat.
9. When buying products, always look at their composition. The tempting names "fitness muesli" or " protein bars may actually contain sugar or sugar syrup. Such products are far from PP and are best avoided.
10. Buy dairy products only "white", without sugar, preservatives and other additives. Again, always read the ingredients. For taste, you can add natural fruits and nuts to cottage cheese and yogurt.
11. If you have a strong craving for sweets, then you may not be eating complex carbohydrates during the day. Remember the importance of carbohydrates for weight loss and satiety, we wrote about this above.
12. Don't forget important foods such as nuts and seeds, which are a source of healthy vegetable fats and many other essential nutrients. You can make a ready-made dry mix from different nuts and different seeds and add it to your morning porridge daily. Nuts and seeds contain a lot of fat, so 10-15 grams per day will be enough (that's about one teaspoon).
13. Dried fruits may well replace sweets and desserts. But if you want to lose weight, then it is advisable to eat no more than 20-30 g per day, and preferably in the morning (this is about 5-6 pieces of prunes or dried apricots).
14. Sweeteners are also better not to abuse. Typically, the manufacturer indicates the allowable daily portion on the package. Ideally, it is better to refuse sweeteners altogether.
15. If you are afraid to break into forbidden foods, then keep washed green apples in front of you. In a moment of weakness, you can have a bite to eat. Apples are a very healthy and low-calorie product that is available to everyone.
16. Do not forget about the consumption of unsaturated fatty acids Omega 3, this is the most important ingredient for our health. Most of them are found in fatty fish. Please note that this is not only expensive red fish, but also, for example, mackerel and herring, which are available to almost everyone.
17. Salty and canned foods are best avoided during weight loss. They retain water and cause swelling.
18. Dress salads with vegetable oil, olive oil is especially useful. A sauce is very popular among those who lose weight, where the following ingredients are mixed: olive oil, lemon juice, French mustard, garlic, salt and pepper to taste.
19. To interrupt the desire to eat a forbidden product, such a simple way as brushing your teeth (if it is the evening time of the day), chewing gum or drinking a glass of lemon water helps.
20. Remember that in any undertakings, and especially in losing weight, moderation and gradualness are necessary. No need to rush into all serious, trying in one day to completely rebuild your eating behavior. Any change takes time.

Proper nutrition is not a temporary diet for a month. This is a restructuring of the nutrition system and a change in eating habits. Moreover, the goal of proper nutrition is not just to reduce excess weight, but also to improve the body as a whole. Do not put off the issues of a healthy lifestyle for later, start correcting your eating behavior from tomorrow.