What is a PP diet?It is, first and foremost, the abbreviation "proper nutrition".The idea of creating this diet came against the backdrop of the dissemination of special diets, limiting a little or firmly eliminating the use of various products and asking, for example, to remove all carbohydrates from the diet, eating only liquids or there are baked rice for one week.Such diets are harmful to health, introduce the digestive system and body as a whole in a stressful state and contribute to the rapid return of the kilograms discarded at the end of the restriction period in food.
The proper nutrition diet, in fact, is designed to provide the body all the necessary nutrients and tracking elements and is based on the principles of proper nutrition.However, just eating correctly in the passion scenario for diets is "non-method", and the PP (proper nutrition) is presented as "PP diet for weight loss".
Does PP help you lose weight?
In the context of fasting fast food, semi-finished products, the abundance of PP industrial production sweets helps to return to the basics of the diet established at the genetic level.A person needs a certain amount of proteins, fats and carbohydrates a day with calorie content due to the energy costs of each particular organism.
All types of nutritional benefits of civilization, rich in carbohydrates and fast, additive fats, stimulating appetite, altered eating behavior contributes to a rapid increase in body weight.By following the principles of PP, the proper nutrition system, overweight does not accumulate.The decrease in fat reserves is facilitated only by an increase in energy consumption, ie physical activity in the body.
It is quite possible to lose weight in the PP if the daily diet provides calories in a smaller volume than necessary for physiological processes.There are two options: Eating properly, observing the daily calorie content of the body (calculated depending on the proportion of age, growth, body weight, gender and activity) and increasing physical activity or reducing nutrition calories content.
The best results are detected in those who neglect proper nutrition before diet and have significant overweight.The system is based on the replacement of high calorie foods with low food value for useful products and the exclusion of "snacks".However, the PP does not imply a sharp restriction of portions and volumes of food;Therefore, you should not get excited by replacing a harmful hamburger with an entire trout.
By following the rules and calculation of PP's caloric content, the diet helps reduce weight by an average of 4-6 kg per month, depending on the initial parameters.
Are there PP benefits?
Undoubtedly, proper nutrition helps maintain and even restore health.In the menu of the week, there are products that offer body needs, both in nutrients and vitamins and minerals.
In the diet, you can also include products and dishes that help meet the increased needs of certain substances that are disguised as a desire to eat "harmful" foods.Researchers have long proved that the desire for some types of dishes and products does not always mean lack of elements of traits contained in these dishes.Thus, for example, the love of carbonated drinks indicates not the lack of carbohydrates, but masks the lack of calcium foods, and it is necessary not to adjust it "Coca-Cola", but for dairy products.
| The desired product | Foul on the body | Processing absent element products |
| Fatty dishes, food, soda drinks | Calcium | Dairy products (yogurt, cheese, cottage cheese), vegetables, sesame seeds, walnuts |
| Bread, sdba | Nitrogen | Walnuts, beans, beans |
| Chocolate products, cocoa | Magnesium | Cabbage, baked potatoes, seeds, walnuts, beans |
| Candy | Chrome, slow carbohydrates | Fruits, barley (barley porridge), cereal cereals |
| Salt, salted food | Sodium chloride, calcium | Seaweed, cheese, cottage cheese |
Product replacement allows to saturate the body with the necessary traits elements and prevent "damage" from the diet.
"Proper Nutrition" diet: we are losing weight correctly
As with all diets, popular or medical, there are basic principles.They do not contradict the rules of a healthy diet, on the contrary, they are basically based on them.Some of the principles should be adjusted according to body characteristics and new studies in medicine and dietary, however, this diet allows minor deviations and can be adapted to the needs of a particular person.
PP Principles:
- The exclusion of semi-finished products, fast food, carbonated drinks, industrial sweets, sausages, canned, chips, almost all cooked products away from home and do not have the correct proportion of protein, fats and carbohydrates.It is categorically impossible to eat foods with glutamate additives, sugar substitutes or their abundance;
- salt restriction;
- Every day after sleep, first of all, you need to slowly drink from 200 to 300 ml of warm water;
- The dishes are boiled, baking, boiling, puffing out.Fried foods are prohibited;
- The fifth of the diet consists of fresh fruits and vegetables;
- Quick carbohydrates are almost completely excluded, replacing them with slow products: cereals (no fast kitchen), bread (thick flour), senior pasta, ugly vegetables.Berries, fruits and honey - fast carbohydrate sources - are included in the morning and day meals;
- The total volume of animal proteins is calculated by body weight: 1 g of protein should be applied by 1 kg of weight;
- The volume of liquid (preferably water and herbal teas, sugar -free fruits, compounds) is at least 2 liters a day, with a mandatory glass of warm water 30 minutes before each meal;
- Carbohydrate dishes are distributed for admission in the first half of the day, protein - in the second;
- It is recommended to use only polyunsaturated fats: olive, linen oil, fish (salmon, trout), seeds, nuts, avocados, etc.The total volume is 1/5 of the daily diet;
- Eating-4-5 times a day, with a maximum period between food at 4 am.The last meal - 3 hours before bed.Snacks are possible (no more than 2 times a day, among total meals, for example, 200 g of kefir or a sugar -free apple);
- Potato and pasta dishes are not combined with proteins;
- You should eat at the same time without class (watching TV, games on a computer, talking on the phone, etc.), slowly chewing, slowly: this contributes to better food absorption and faster saturation.
Proper Nutrition: Menu
There is no strict menu in the proper nutrition system.Proper nutrition is a diet that involves complete meals with the following principles and the exclusion of harmful products.With adequate nutrition, each person selects basic and escort dishes that are best suited in the diet for him and his family.
Proper nutrition: an example for weight loss for a week
With proper nutrition, the menu for a week to lose weight is compiled based on the parameters and characteristics of the person.However, there are budget examples of plans and diets with adequate nutrition.So what can you eat?
| EAT/DAY | The first meal | The second meal | The third meal | Intermediate (according to breakfast, afternoon snack) |
| Monday | Wholemeal bread, cheese, vegetables, green tea | Cooked meat, steam cooked vegetables (kale --flor, green beans), roseiph decoction | Roast broccoli with cheese, boiled egg, mint tea | A glass of Kefir |
| Tuesday | Yogokvasha, vegetable salad, apple.Cicoria drink | Vegetable soup (no potatoes), roasted meat.Non -carboned mineral water | Boiled salmon, brown rice.WONDERFUL FRUIT DRINK | Fruit |
| Wednesday | Steam or roasted omelet, vegetables, orange, tea | Valnutin steam meatballs, boiled beans, vegetable salad.Squeezed fruit juice on time | Cottage cheese casserole, sugar -free apple, vegetable juice | Kefir |
| Thursday | Vegetable salad, toast with cottage cheese, tea | Wholemeal noodles, vegetable salad, dried fruit jam | Fish Coastal, Steam Broken Broccoli, Tea | Litter |
| Friday | Oats without sugar, oil, apple and cinnamon, fruit juice | Snum pumpkin soup, roasted chicken, vegetable salad, tea | Cooked turkey, cooked carrot, fruit drinks | Yogokvasha, Ash |
| Saturday | Baked potatoes stuffed with cottage cheese and herbs, fruit juice | Baked fish with boiled rice, green salad with tomatoes, tea | Cottage cheese (up to 6% fat content, 150 g), fruits without sugar, tea | Litter |
| Sunday | Groomed with egg, cheese and tomatoes, vegetables, fruit drinks | Steam veal, baked potatoes, vegetable salad, tea | Steam omelet with green beans, fruits without sugar | Kefir |
Adaptation of the diet
Depending on the menu goals and capabilities, you can compile by changing the products to the corresponding calories content and composition, complementing and excluding dishes in the individual choice.
How long does the proper nutrition diet last?
This diet does not imply restrictions on deadlines.By changing a chaotic diet to the principles corresponding to proper nutrition, it should be remembered that this type of food behavior is a natural and predominant choice that provides the body and corresponding to its needs.After the period of achieving the desired body weight, you should not return to the previous food style, the energy system with this diet allows you to make you follow easily and pleasure to join your rules throughout your life.
Nutrition Medical Restrictions
The diet that is adequate and "right" to everyone and everyone does not exist.Several health states, diseases and restrictions make you adhere to different rules and menu.However, in general, this diet is considered the most "healthy" and maximum adapted to body requirements.