What is a PP diet?This is above all the "proper nutrition" abbreviation.The idea of creating such a diet arose in the background of the spread of a special diet, slightly restricting or closely eliminating the use of various products, and calling for all carbohydrates to be removed from the diet, consuming only liquids, or for a week without salt boiled rice.Such a diet is harmful to health, leads the digestive system and body to a stressful condition and contributes to the rapid return of discarded kilograms at the end of food restrictions.
The diet for proper nutrition is actually designed to provide the body with all the necessary nutrients and trace elements and is based on the principles of proper nutrition.However, the fact that you are correctly eating the passion for diet is "no method", and PP (proper nutrition) is a "pp diet for weight loss".
Does PP help you lose weight?
The abundance of fast -food, semi -finished products, the abundance of the sweets of PP's industrial production helps to return to the basics of a genetic -formulated diet.One needs a certain amount of protein, fat and carbohydrates a day with calorie content, which is due to the energy costs of each organization.
All kinds of nutritional benefits of civilization that are rich in carbohydrates and fats, additives, stimulating appetite, altered food allegation, contributes to the rapid increase in body weight.When you follow the principles of PP, the proper nutrition system, excessive weight, does not accumulate.The decrease in fat reserves is only facilitated by energy consumption, ie an increase in the physical activity of the body.
You can lose weight completely through PP if your daily diet provides less calories than you need for physiological processes.There are two options: the proper meal, to observe the daily calorie content of the body (age, growth, body weight, gender and activities) and increase physical activity or reduce the calorie content of nutrition.
The best result is observed for those who neglect proper nutrition before the diet and are in a significant predominance.The system is based on replacing high -calorie foods with low food value and exclusion of "snacks".However, PP does not mean sharp restrictions on doses and food, so you should not bring it and replace a harmful hamburger with a whole trout.
When observing the calorie content and calculation of PP, the diet promotes weight at an average of 4-6 kg per month, depending on the initial parameters.
Do you have the advantage of PP?
There is no doubt that proper nutrition also helps to maintain and restore health.There are products in the week's menu that provide the body's needs in both nutrients, vitamins and minerals.
You can also contain products and foods in your diet that promote the increased needs for certain substances that are disguised as the desire to eat "harmful" foods.Researchers have long proven that the desire for certain types of food and products does not always mean the lack of trace elements in these foods.So, for example, the love of carbonated drinks does not indicate the lack of carbohydrates, but masks the lack of calcium dishes and does not need to be set according to the "coca-cola", but according to dairy products.
| The desired product | Missing in the body | Processing the products of the missing item |
| Fatty foods, foods, soda drinks | Calcium | Dairy products (yogurt, cheeses, cottage cheese), legumes, sesame seeds, nuts |
| Bread, sdba | Nitrogen | Nuts, beans, beans |
| Chocolate products, cocoa | Magnesium | Cabbage, fried potatoes, seeds, nuts, beans |
| Sweetness | Chrome, slow carbohydrates | Fruits, barley (barley porridge), cereals cereals |
| Salt, salty food | Sodium -chloride, calcium | Seaweed, cheeses, cottage cheese |
Replacing the products allows the body to be saturated with the necessary trace elements and can prevent the "breakdowns" of the diet.
Diet "proper nutrition": We lose weight correctly
As with all diets, popular or medical, there are principles.They do not contradict the rules of healthy diet, on the contrary, they are basically based on them.Some principles should be set in line with the characteristics of the body, and according to new studies in medicine and diet, this diet allows minor differences and can be adapted to the needs of a particular person.
Pp Principles:
- Semi -finished products, fast food restaurants, carbonated drinks, industrial sweets, sausages, conservations, chips, excludes of products out of house, and there is no proportion of proteins, fats and carbohydrates.It is categorically impossible to eat food with glutamate additives, sugar substitutes or its abundance;
- limiting salt;
- After sleep, you should drink 200-300 ml of warm water every day, first and foremost;
- The vessels are steamed by baking, boiling, steaming.Roasted food is prohibited;
- Fifth of the diet consists of fresh fruits and vegetables;
- Fast carbohydrates are almost completely excluded, replacing them with slow products: cereals (not fast cooking), bread (coarse flour), older pasta, ugly vegetables.Berries, fruits and honey - sources of fast carbohydrates - are in the morning and daytime meals;
- The total volume of animal proteins is calculated with body weight: 1 g of protein should be applied at 1 kg;
- The amount of fluid (preferably water and herbal teas, unsweetened fruit drinks, compotes) is at least 2 liters of 2 liters a day, a mandatory glass of warm water, 30 minutes before each meal;
- Carbohydrate foods are distributed in the first half of the day, protein in the second;
- It is only recommended to use multiple unsaturated fats: olives, canvas oil, fish (salmon, trout), seeds, nuts, avocado, etc.The total volume of the daily diet is 1/5;
- 4-5 times a day meal, maximum period between food for 4 hours.The last meal - 3 hours before bedtime.Snacks are possible (up to twice a day, total meal, such as 200 g kefir or an unweater apple);
- Foods of potatoes and dough are not combined with protein;
- You have to eat at the same time without watching accompanying watches (watching TV, playing on a computer, conversation, etc.), chewing slowly, slowly: it contributes to better absorption of food and faster saturation.
Proper nutrition: menu
There is no strict menu in the proper nutrition system.Proper nutrition is a diet that includes full, with the following principles and exclusion of harmful products.With proper nutrition, each person selects basic and accompanying foods that are best suited to their diet and family members.
Proper nutrition: an example for a week -long weight
With proper nutrition, one week menu is compiled for weight loss based on the person's parameter and characteristics.However, there are budget examples of plans and diets with proper nutrition.So what can you eat?
| Meal/day | The first meal | The second meal | The third meal | Intermediate (second breakfast, afternoon snack) |
| Monday | Whole grain bread, cheese, vegetables, green tea | Cooked meat, steamed vegetables (cauliflower, green beans), cooker of lace | Broccoli cheese, cooked egg, mint tea | A glass of kefir |
| Tuesday | Yogocrosha, vegetable salad, apple.Cicoria | Vegetable soup (without potatoes), fried meat.Non -carbonated mineral water | Cooked salmon, brown rice.Frying drink | Fruit |
| Wednesday | Steam omelet or fried, greens, orange, tea | Valnutin steam inhibitor, steamed beans, vegetable salad.Freshly pressed juice | Cottage cheese casserole, unsweetened apples, vegetable juice | Kefir |
| Thursday | Vegetable salad with toast with cottage cheese, tea | Whole grain pasta, vegetable salad, dried fruit compartment | Fish slices, steamed broccoli, tea | Apple |
| Friday | Oatmeal sugar, oil, apple and cinnamon without juice | Snum pumpkin soup, fried chicken, vegetable salad, tea | Cooked turkey, steamed carrot, fruit drink | Yogocrosha, ash |
| Saturday | Fried potato with cottage cheese and herbs filled with juice | Fried fish with cooked rice, green salad with tomato, tea | Cottage cheese (up to 6% fat content, 150 g), unsweetened fruits, tea | Apple |
| Sunday | Toasted eggs, cheese and tomatoes, greens, fruit drinks | Steam calf meat, fried potatoes, vegetable salad, tea | Steam omelette with green beans with unweater fruits | Kefir |
The adaptation of diet
Depending on the goals and capabilities of the menu, you can compile the products to the appropriate calorie content and composition, complemented and excluded the food used during the individual choice.
How long does the diet take with proper nutrition?
This diet does not mean limits for deadlines.When it comes to the right nutritional principles from a chaotic diet, it should be remembered that this type of food is a natural, dominant choice that ensures the body and meets its needs.You should not return to the previous food style after reaching the desired body weight
Medical restrictions in nutrition
The right and the right diet for everyone, and everyone does not exist.Because of your health, diseases, and various conditions of restrictions, you can follow different rules and menu.In general, however, this diet is most "healthy" for body requirements and maximally.