How to lose weight with good nutrition and is it really possible? We will talk about it today.
Healthy eating is nutrition that ensures the growth, normal development and vital activity of a person, helping to strengthen their health and prevent disease.
A healthy diet, combined with regular physical activity, reduces the risk of chronic diseases such as obesity, cardiovascular disease, diabetes, high blood pressure and cancer. Healthy eating affects alertness and performance.
The principles of good nutrition
Good nutrition helps to maintain performance, increase life expectancy, maintain normal weight and prevent various diseases.
You can switch to PP at any age, but it should be done gradually so that it does not become a stress on the body. In order for the body to receive all the nutrients necessary for normal functioning, it is necessary to adhere to the basic rules of PP:
- The diet must be balanced and varied;
- It is necessary to include in the diet more fruits and vegetables;
- Observe the drinking regimen;
- Eat often, but in small portions;
- Chew food carefully;
- Eat dinner no later than 3 hours before bedtime.
With PP, it is necessary to monitor the calorie content of food and your weight. ⅓ of the fats consumed should be saturated, that is, solid animal and vegetable fats, the rest - unsaturated liquid fats. When consuming dairy products, it is better to give preference to products with a low fat content.
The diet should include more vegetables, fruits, legumes, whole grains, nuts because 50-60% of all the energy the body gets from this food. You should limit yourself to 30-40 grams of simple carbohydrates: sugar, honey, sugary soft drinks. Also, limit your intake of table salt, and use iodized or pink salt.
The body must receive sufficient amounts of vitamins necessary for its normal functioning.
It is not difficult to follow the rules of the PP, the main thing is that it becomes part of a healthy lifestyle, a habit.
How to lose weight with good nutrition
The diet of PP will depend on the type of human activity, place of residence, lifestyle. It will be difficult to lose weight with just one proper diet. The reasons for gaining weight are different for everyone, therefore, you need to get rid of excess weight individually, using different methods.
It should be understood that the weight accumulated over the years will not go away quickly. In most cases, people need complex psychotherapy. They will have to learn to live in a new way, eliminate stressful situations, if possible, manage their problems without getting stuck. You will need to think about a set of physical activities. These can be: walking, jogging, swimming, cycling, working out at the gym or at home. Loads should be chosen taking into account the state of health, weight and other important factors.
Good nutrition - how to lose 10 kg
Losing 10 kg per month is quite possible if you choose the right diet. The main thing is that the extra pounds disappear gradually and without damaging health.
There are many diets, I offer several:
Striped scheme
With this diet, the weight goes away and does not come back.
Its principles:
- Kefir days should be alternated with low calorie days. This makes it possible to diversify the menu and to better support the regime;
- The "white" days must alternate with the "colored" days. On "white" days you should use only kefir with a fat content of not more than 1% - up to 2 liters per day. On other days, you can eat different foods, but make sure the calorie content is no more than 1500 kcal per day.
You can include in the diet:
- Eggs;
- Dairy products;
- Poultry meat;
- Fish;
- Buckwheat, oatmeal, boiled in water;
- Rye bread;
- Fruits;
- Vegetables;
- Berries;
- Nuts;
- Black tea and green tea.
The striped diet is contraindicated for people with diseases of the gastrointestinal tract, kidneys, gout, during pregnancy and lactation.
Sample menu
On a white day, the menu can be as follows:
- During the day you need to drink 2 liters of kefir, nothing else is possible;
- For the whole day, you can drink 1. 5 liters of kefir, eat 100 g of oatmeal boiled in water for breakfast;
- During the day drink 2 liters of kefir, for dinner eat 150 g of chicken meat, removing the skin;
- You can drink 1. 5 liters of kefir per day, eat 1 apple or 1 grapefruit.
The "colorful days" are very diverse.
- Breakfast: 200 g of buckwheat porridge boiled in water, a cup of green tea;
- Lunch: A portion of chicken broth soup, 200 g of boiled chicken meat, vegetable salad;
- Dinner: 200 g of steamed vegetables and fish.
It is very important to properly exit the diet: for 2 weeks eat healthy food, the calorie content of which should not exceed 1500 kcal.
TV presenter diet
This diet is the personal development of a doctor and a popular TV presenter. Colleagues specializing in dietetics helped her set the menu. To cope with the habit of eating junk food, ready-made food kits are offered for those who want to lose weight.
Dietetic principles
The finished products are packaged in boxes and sent to people who want to lose weight. Before use, they must be warmed, thawed or poured with boiling water. For 6 days you need to eat according to the recommendations of Malysheva. The last day of the week is unloading. The diet is designed for one month. Calories should be counted very carefully. Women need 1200 kcal per day, men 1500 kcal.
Men, in addition to the main meals, must eat at noon. Women who have lost weight can add vegetables and fruits to their diet. It is necessary to follow a water diet, to drink 2 liters of water per day, and it is best to drink most of the time in the morning.
You need to eat 4-5 times a day, strictly adhering to the schedule. Breakfast - at 8 a. m. , 2nd breakfast - at 11 a. m. , lunch - at 1 p. m. , afternoon tea - at 4 p. m. , dinner - at 7 p. m. Chew food carefully. Minimize simple carbohydrates. You can include whole grain breads and cereals in your diet. At lunchtime, protein foods should prevail. Season salads with vegetable oil, limit animal fats. Minimize salt. To improve the taste of the dish, you can season with lemon juice. During the diet, it is forbidden to consume alcoholic beverages.
You can eat vegetables, herbs, mushrooms without restrictions. Limited amounts of poultry, seafood, potatoes, non-fat fermented dairy products, eggs, nuts, fruits other than bananas, olive oil, grains andlegumes are allowed. If you are hungry between meals, you can drink a glass of kefir.
The diet is contraindicated during pregnancy and lactation, in the presence of chronic diseases, before the age of 16, while doing physical strength exercises.
Sample menu
1st day
- Breakfast: boiled egguf, apple, buckwheat, carrot salad;
- 2nd breakfast: Cottage cheese casserole with sour cream, green tea, dried fruits;
- Lunch: steamed beef, boiled cauliflower, rosehip broth;
- Afternoon snack: grapefruit;
- Dinner: Baked apple with cinnamon, cabbage compote with zucchini.
2nd day
- Breakfast: Oatmeal with berries, milk;
- 2nd breakfast: Salad with cottage cheese and prunes, black bread;
- Lunch: Chicken pilaf, coleslaw, tomatoes, herbs, rosehip broth;
- Afternoon snack: Cottage cheese, half a glass of yogurt;
- Dinner: Cod croquettes, boiled green beans.
3rd day
- Breakfast: Steamed omelet, carrot and apple salad;
- 2nd breakfast: apple;
- Lunch: Vegetable broth, chicken fillet with beans;
- Afternoon Snack: Simmered cabbage with carrots and apples;
- Dinner: Low fat cottage cheese.
4th day
- Breakfast: Green peas, boiled beef, rye bread;
- 2nd breakfast: Vinaigrette, rye bread;
- Lunch: Cabbage and carrot salad, boiled fish, rosehip broth;
- Afternoon snack: apple, nuts;
- Dinner: Curd - casserole of carrots with sour cream.
5th day
- Breakfast: Oatmeal with raisins and prunes;
- 2nd breakfast: Mashed zucchini with eggplant;
- Lunch: Vegetables, boiled fish, rosehip broth;
- Afternoon snack: Vegetable pilaf;
- Dinner: Low fat cottage cheese.
6th day
- Breakfast: Egguf, slice of cheese, peas;
- 2nd breakfast: Baked potatoes, sauerkraut, onions;
- Lunch: Pea soup, zucchini and carrot compote, chicken fillet, black bread;
- Afternoon snack: A glass of kefir;
- Dinner: Cottage cheese, baked broccoli.
7th day
- Breakfast: barley porridge, carrot compote, apple;
- 2nd breakfast: Orange;
- Lunch: Cabbage stewed with meat, apple;
- Afternoon snack: Cottage cheese, herbs;
- Dinner: Boiled beans and fish.
Split diet
It allows not to feel hunger during the day and not to pass. As a result, the excess weight disappears without any effort.
Dietetic principles:
- Eat small meals 6 times a day. In addition to the main meals, there should be 2 snacks;
- During the day, the limit of 2000 kcal cannot be exceeded. The minimum threshold is 1200 kcal;
- It is forbidden to eat harmful products;
- You should drink 2 liters of water during the day. You can drink tea and coffee, but without sugar.
You can eat vegetables, fruits, herbs, berries, low fat dairy products, lean meat and poultry, fish.
It is forbidden to eat sweets, baked goods, smoked foods, fried foods, fast foods, semi-finished products, nuts, pork, lamb, bacon, soybeans, legumes, dried fruits, soft drinks.
Sample menu
1st day
- Breakfast: Oatmeal boiled in water;
- 2nd breakfast: Fruits, hazelnuts;
- Lunch: Beet-carrot salad, tomato, bread;
- Afternoon snack: berry and fruit yogurt;
- Dinner: Half chicken breast, vegetable salad. Before going to bed - a glass of kefir.
2nd day
- Breakfast: Omelette, coffee, bread;
- 2nd breakfast: Tomato and cucumber salad;
- Lunch: Mushroom and cream soup, veal porridge;
- Afternoon snack: fruit in sour cream;
- Dinner: Vegetable salad, rye bread. Before going to bed - a glass of milk.
3rd day
- Breakfast: Buckwheat pudding;
- 2nd breakfast: Fruits, honey;
- Lunch: Meatball soup, vegetable salad, rye bread;
- Afternoon snack: Cottage cheese casserole with dried fruits;
- Dinner: Pilaf, tea. Before going to bed - a glass of milk.
4th day
- Breakfast: Semolina, bread, tea;
- 2nd breakfast: Fruits only;
- Lunch: Steamed turkey, vegetable salad;
- Afternoon snack: Cocoa pudding;
- Dinner: Spaghetti, tea. Before going to bed - a glass of kefir.
5th day
- Breakfast: Oatmeal, a slice of feta, a glass of freshly squeezed orange juice;
- 2nd breakfast: Fruits;
- Lunch: chicken, vegetables, rye bread;
- Afternoon snack: berries in sour cream;
- Dinner: Rice, vegetable salad, seasoned with lemon juice. Before going to bed - a glass of kefir.
6th day
- Breakfast: scrambled eggs, a slice of cheese, tea, bread;
- 2nd breakfast: Tomato, hard-boiled egg;
- Lunch: Chicken soup, rye bread;
- Afternoon snack: Fruit yogurt;
- Dinner: vegetable salad, steamed fish. Before going to bed - a glass of baked fermented milk.
7th day
- Breakfast: Boiled chicken;
- 2nd breakfast: Diet biscuits, kefir;
- Lunch: Ham, vegetable salad;
- Afternoon snack: Banana, baked fermented milk;
- Dinner: Mashed peas, veal. Before going to bed - a glass of milk.
The diet has its advantages: during the diet, it is fat that is lost, not muscle mass. The diet is balanced. Although the weight slowly disappears, the result is stable. Calorie content is reduced, but due to frequent meals there is no hunger. Patients with diabetes mellitus can follow a fractional diet. With it, the level of sugar in the blood does not rise sharply.
english diet
It involves the inclusion in the diet of foods containing a large amount of protein, fiber and a minimum of simple carbohydrates.
The diet must be started from 2 days of fasting in order to properly enter the weight loss program. On these days, drink more water, milk, or kefir. Several slices of wholemeal bread are allowed. Food can be boiled, cooked, baked, steamed. Fried and smoked foods are prohibited. You need to salt a little - a little, and to improve the taste, you can add lemon juice or a little spice.
In the morning, half an hour before meals, drink a glass of plain water. Dinner must be at 7: 00 p. m. at the latest. Drink a tablespoon of olive oil before going to bed. It is necessary to strictly adhere to the established regime.
During fasting days, you can drink kefir, skimmed milk, tomato juice. On protein days there is hake, pollock, lean beef. Vegetable days - zucchini, eggplant, tomatoes, peppers, white cabbage, cucumbers, beets. It is allowed to use green vegetables: parsley, basil, thyme, oregano, celery, asparagus, lettuce. From fruits, you can eat apples, oranges, kiwis. From sweets - honey. Bread - bran, rye, oatmeal. It is allowed to drink green tea and herbal, natural coffee. Drink more water.
The diet consists of 3 stages, which can be alternated as you wish.
1st step
The first stage consists of 2 days of fasting, during which it is allowed to drink milk and eat bread.
For breakfast, drink a glass of milk and eat 150 g of dry bread. At lunchtime, drink a glass of milk. For dinner - drink a glass of milk and eat 150 g of dry bread
Duration of the stage - 1 day. In the evening you can drink a glass of tomato juice without salt.
2nd step
- Breakfast: Bread with honey and nuts, green tea;
- Lunch: 200 g of fish broth, boiled chicken, 3 tbsp. the. boiled green peas, whole grain bread;
- Afternoon snack: A glass of milk or green tea;
- Dinner: boiled egguf, a slice of boiled beef.
The stage lasts 2 days.
3rd step
- Breakfast: 2 apples or an orange;
- Lunch: Vegetable soup, vegetable compote, bread;
- Snack: 2 fruits of your choice;
- Dinner: Vegetable soup, green tea.
The stage lasts 2 days.
When exiting the diet for breakfast, lunch and dinner, you should consume 200 g of kefir and cottage cheese.
Such a diet is contraindicated for people with gastrointestinal diseases, during pregnancy and lactation.
Cucumber diet
The diet is very popular, since cucumbers are 90% water and contain only 16 kcal per 100 g of product. Although it's called "cucumber, " that doesn't mean you should eat cucumbers only. You can eat cucumbers and drink water only for one day, which is considered unloading. During this day you can lose 0. 5-1 kg of excess weight.
The diet can be continued for 7 or 14 days. At this time, cucumbers will be the staple food. You can supplement the menu with vegetables, fruits, kefir, protein products.
Sample menu for 3 days
- Day 1: During the day you can eat 1. 5 kg of cucumbers and 0. 5 kg of tomatoes. You can make it into a salad. You can fill it with vegetable oil and lemon juice. You have to divide it into 6 receptions. For dinner, drink a glass of low-fat kefir.
- 2nd day: During the day you need to eat 1. 5 kg of cucumbers. For lunch and dinner, add a boiled egg to the cucumbers.
- 3rd day: In addition to cucumbers, you can eat other vegetables - cabbage, carrots, radish, lettuce. Cucumbers of the total mass should be. In the evening, you can eat 150 g of cottage cheese.
If the diet is allowed to be extended for 7 days, the following menu can be used for the remaining 4 days:
4th day
- Breakfast: a cucumber, a slice of cheese, a slice of wholemeal bread, a glass of green tea without sugar;
- Lunch: 2 cucumbers, 1 egg;
- Dinner: Salad: cucumber, onion, dill, seasoned with olive oil. A glass of kefir.
5th day
- Breakfast: Cucumber, scrambled eggs, sugar-free herbal tea;
- Lunch: 2 cucumbers, 100 g of rice, baked fish, green tea without sugar;
- Dinner: 2 cucumbers, a glass of yogurt.
6th day
- Breakfast: Cucumber, toast, green tea;
- Lunch: 2 cucumbers, vegetable compote;
- Dinner: Cucumber and tomato salad, seasoned with vegetable oil, a glass of kefir.
7th day
- Breakfast: Cucumber, 2 slices of low-fat cheese, green tea;
- Lunch: Vegetable soup without potatoes, 2 cucumbers, baked fish in foil;
- Dinner: 2 cucumbers, 200 g of cottage cheese, orange.
Vitamins should be taken during the diet.
Good Nutrition - How Much Weight You Can Lose
All nutritionists are convinced that it is possible to lose weight on the PP, but it will not be as fast as we would like.
Along with a balanced diet, you need to count calories. If healthy foods are eaten in unlimited amounts, the excess calories will be deposited in fat. For a woman, 1500 - 2000 kcal is needed per day, for men - 2500 kcal. But it should be understood that the calorie content cannot be reduced to critical levels. For women it is 1200 kcal, for men it is 1500 kcal. The body needs energy to maintain its vital resources. In case of lack of energy, the body will draw it from muscle tissue.
It is best to count calories when developing a menu. All packages contain information on the calorie content of the product. Or you can use a detailed table of the energy value of the products.
The result of weight loss depends on many factors:
- Type of addition;
- Natural metabolism;
- The degree of physical activity;
- Respect for diet;
- The number of calories consumed and consumed.
With significant excess weight, in the first month you can get rid of up to 10 extra pounds. Thereafter, the weight will decrease more slowly.
With a little excess fat, the weight does not drop so quickly. In the first month, the result can be 2-4 kilograms.
Is it possible to lose weight on PP without exercise
When a person loses weight, it is not just the fat that is lost. First, the accumulated toxins disappear, then the liquid, after that - muscle mass, and finally - fat.
If you hope that you can only lose weight with the help of a balanced diet without physical exertion, the skin will sag, which probably will not please anyone.
In order not to lose muscle mass, it is necessary to exercise and consume at least 30% of the total amount of protein consumed.
Physical activity includes: daily walking, running, cycling, swimming, dancing.
With PP and a little physical exertion, you can get rid of up to 5 kg of excess weight.