The PP diet for weight loss is one of the popular trends in recent years for weight normalization. For some, the phrase PP has become the norm for lifelong nutrition, while others are just getting acquainted with the simple rules of PP. In this article we will understand all the intricacies of diet and try to find out that this is really "proper nutrition" or another marketing tactic from nutritionists.
So, decoding the combination of PP - proper nutrition, a technique based on normalizing the diet and bringing it to the correct and optimal option. The diet does not require sacrifices such as hunger, refusal of meat, monkey or the use of kefir alone. All that is needed from a person is to make the proposed regimen the norm for the rest of his life, and this, as nutritionists promise, is not only a guarantee of elegant forms, but also of good health.
Goals and Purpose of "Proper Nutrition"
A balanced diet, of course, contributes to the normalization of weight, which is associated with an improvement in metabolism and the transition to proper physiological nutrition. Meanwhile, PP nutrition is positioned as optimal for people with digestive problems, who suffer from diseases of the gastrointestinal tract and the cardiovascular system, in the postpartum period and as preventive nutrition against many diseases (hypertension, obesity, diabetes mellitus, osteoporosis, diseasegallstones, etc. ).
Healthy Eating - PP Diet Rules
Certain rules must be strictly followed. Also, proper nutrition after a diet is the diet itself, that is, it is necessary to observe it for a lifetime. The rules themselves are not burdensome, but at first they will require the use of willpower and the abandonment of a series of "good things. "
Fast food and other "junk" food are completely and forever excluded from the diet: cookies, French fries, sodas, chocolates, confectionery, French fries, pizza, sugar, hot dogs, sausages, sauces, bars, alcohol (except fornatural wine), fast food kitchen, etc.- Salt is significantly limited.
- Every day you should start with a glass of clean water, drinking it slowly, in small sips. Breakfast - in half an hour.
- Cooking methods: boiling, stewing, baking and steaming.
- 20% of the daily diet consists of raw fruits and vegetables.
- 20% of the daily diet is made up of fats, mainly from the group of unsaturated fatty acids: seeds, nuts, salmon, trout, olive, flaxseed oil, avocado.
- You can only eat slow carbohydrates: whole wheat bread, cereals, durum wheat pasta, unsweetened vegetables. The exception is fruits, berries, and a little honey. But they must be properly distributed throughout the day: eat sweet in the first half of the day, sour - in the second.
- Potatoes and pasta are separate dishes. They should not be used as a garnish for protein foods.
- The amount of animal protein consumed daily should be 1 g per 1 kg of body weight: meat, fish, poultry, eggs, cottage cheese, cheese, dairy products, avocados, nuts.
- You should drink at least 1. 5-2 liters of clean water per day, be sure to drink a glass of water half an hour before a meal.
- Carbohydrates can be consumed for breakfast and lunch. At night, it is advisable to eat only protein foods.
- It is highly recommended to start a meal with raw vegetables or a salad made from them (if provided by a particular meal).
- You should eat from small plates, in small portions, often. This allows you to soothe the body and increase the digestibility of food.
- The maximum break between meals is 4 hours.
- Chew your food well, focus on food, don't eat while watching TV or phone calls.
Replacement of "harmful" by "useful"
Surely anyone who has experimented with diets knows how difficult it is to impose restrictions, especially when it comes to dangers, when he would give half his life for a piece of chocolate! Such cravings are the most common cause of diet disruption.
According to nutritionists, when a person wants "junk food", there is a deficiency in the body of certain substances that can be obtained with healthy food and not break the diet:
| Desired "harmful" product | What is evidenced by | Substitute "healthy" |
Carbonated drinks; Fatty foods |
Lack of calcium | Cheese, sesame seeds, broccoli, legumes, grapes, almonds, apples, cottage cheese. |
| Black tea, coffee | Lack of sulfur | Broccoli, strawberries, blueberries, carrots, almonds, cucumbers. |
| White or black bread (not whole wheat) | Lack of nitrogen | Legumes, nuts. |
| Fried | Lack of carbon | Fresh fruits. |
| Salty | Chloride deficiency | Dried seaweed, sea salt (in dishes). |
| Candy | Lack of chromium and carbohydrates. | Fresh fruits, mushrooms, barley cereals. |
| Chocolate | Lack of magnesium | Seeds, nuts, legumes, parsley, olives. |
PP diet: menu
Initially, there was no clear menu in the method, all the recipes were created gradually, both by nutritionists and by people who practiced this weight loss system. When drawing up the menu, you must adhere to the rules of the diet and your own taste preferences.
Proper nutrition diet - menu of the week.
Ideally, there should be 4 meals, the last of which should be no later than 3 hours before bedtime. For a snack, raw fruit or 1 glass of kefir is allowed. 5 meals are accepted, but only if 3 of them are main and 2 are snacks. You should eat at the same time, adjusting the optimal biological rhythm of digestion.
PP diet for a week: an example menu:
| Breakfast (30% of energy value) | Lunch (40-50%) | Dinner (20%) |
| Day 1 | ||
| Naturally salty herring toast. Vegetable salad (200 gr). Green tea with natural ginger and honey. | Boiled beef. Stewed broccoli. Herbs tea. | Baked vegetables with cheese and herbs. Mint tea. |
| Day 2 | ||
| Steamed omelette with 2 eggs, herbs and fresh tomato. The fruit. Rosehip tea. | Pumpkin soup. Boiled fish with boiled rice, raw vegetables. Lemon drink. | Low fat cottage cheese 150 grams. Fresh fruit without sugar. Still mineral water. |
| Day 3 | ||
| Whole wheat pasta with herbs. Toast. Red tea. | Turkey meatballs on a raw vegetable fur coat. Pea puree. Fresh fruit. | Vegetable salad and cottage cheese. Tea. |
| Day 4 | ||
| Oatmeal with apple, cinnamon and butter. Low fat yogurt. Tea. | Chicken breast pilaf and wild rice. Raw vegetables without dressing. Natural vegetable juice without sugar. | Steamed fish cakes with stewed carrots. 1 toast Lemon drink. |
| Day 5 | ||
| Baked potatoes with cheese and green beans. Leaf salad with olive oil. Toast. Tea with Lemon. | Cauliflower puree soup, steamed salmon, green salad. Cranberry juice. | Steamed omelette with broccoli. Green Tea. |
| Day 6 | ||
| 1 boiled egg. Whole wheat muffin with peanut butter. Fruits tea. | Cooked lentils and salad with orange and peanut sauce. Turkey in sauce. | Stewed beans and green salad. Kefir. |
| Day 7 | ||
| Buckwheat lavash with cheese and vegetable filling. Lemon water. | Boiled beef. Green soup. Raw vegetable salad. Still mineral water. | Baked trout with lemon juice. Tea. |
Diet for a month
Based on the menu presented above, you can develop a diet for a month, which includes cereals, vegetables, eggs, poultry, fish, shellfish, meat, and always raw fruits and vegetables in the diet.
How much can you get rid of a PP diet?
If you strictly follow the indicated advice of a nutritionist, without interruptions or indulgences, you can lose 5-6 kg in 1 month. However, this is not the safest weight loss, it is not desirable to lose more than 4 kg per month.
Proper nutrition diet for weight loss: the opinion of doctors
In general, doctors have a positive attitude towards the proposed diet, not highlighting the contraindications of the diet, but with some comments.
Proper nutrition is a very vague and conventional concept, one that is often exploited by unscrupulous nutritionists, fitness trainers, and marketers who, under the guise of "proper nutrition, " offer up a sometimes useless, if not harmful, diet.
According to doctors, there is simply no single, universal system of adequate nutrition that suits people with different indicators of weight, health, and age. Each person is an individual with characteristic features of metabolism, excess or deficiency of certain microelements and vitamins. To choose the optimal diet for a person, you need to pass tests, identify what substances are lacking in the body, take into account physical, mental and sports stress, age and existing diseases. And already on the basis of the data obtained, choose a suitable diet.
Therefore, it must be concluded that the decision to "follow the right diets" must be deliberate, balanced and, most importantly, acceptable in the state of health!