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 permanent feeding, while others are just getting acquainted with the simple rules of PP. In this article we will understand all the intricacies of the diet and try to find out that this really is "proper nutrition" or another marketing ploy from nutritionists.
So, decode 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, monoed or the use of kefir alone. All that is needed for 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 graceful 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, suffering from diseases of the gastrointestinal tract and cardiovascular system, in the postpartum period and as a preventive nutrition against many diseases (hypertension, obesity, diabetes mellitus, osteoporosis, stonesbiliary, etc. ).
Healthy Eating - Dietary Rules in PP
Some rules will have to be strictly followed. In addition, proper nutrition after a diet is the diet itself, i. e. it is necessary to observe it throughout life. The rules themselves are not burdensome, but at first they will require the use of willpower and the abandonment of a series of "goodies".
Fast food and other "junk" foods are completely and forever excluded from the diet: crackers, chips, soda, chocolates, confectionery, french fries, pizza, sugar, sausages, sausages, sauces, bars, alcohol (except natural wine), fast food, etc.- Salt is noticeably limited.
- Each 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 consists of fats, mainly from the group of unsaturated fatty acids: seeds, nuts, salmon, trout, olive, linseed oil, avocado.
- You can only eat slow carbohydrates: wholemeal bread, cereals, durum wheat semolina pasta, unsweetened vegetables. The exception is fruits, berries and some honey. But they should be distributed correctly 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 side dish to 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. In the evening it is recommended to eat only protein foods.
- It is highly recommended to start a meal with raw vegetables or a salad based on them (if foreseen by a particular meal).
- You should eat from small plates, in small portions, often. This allows you to relieve 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 making phone calls.
Replace "harmful" with "useful"
Surely every person who has experienced diets knows how difficult it is to put restrictions, especially on the dangers, when you would give half your life for a piece of chocolate! Such cravings are the most common cause of diet interruption.
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 do not break the diet:
| Desired "harmful" product | What is evidenced by | "Healthy" substitute |
Carbonated drinks; Fat food |
Lack of calcium | Cheese, sesame seeds, broccoli, legumes, grapes, almonds, apples, ricotta. |
| Black tea, coffee | Lack of sulfur | Broccoli, strawberries, cranberries, carrots, almonds, cucumbers. |
| White or black bread (not wholemeal) | Lack of nitrogen | Legumes, nuts. |
| Fried | Lack of carbon | Fresh fruit. |
| Salty | Deficiency of chloride | Dried seaweed, sea salt (in dishes). |
| Sweet | Lack of chromium and carbohydrates | Fresh fruit, champignons, barley groats. |
| 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 practice this weight loss system. When drawing up the menu, you need to adhere to the rules of the diet and your own taste preferences.
Proper nutrition diet - menu for the week
Ideally, there should be 4 meals, the last of which no later than 3 hours before bedtime. For a snack, raw fruit or 1 glass of kefir is allowed. 5 meals are acceptable, but only if 3 are main and 2 are snacks. You should eat at the same time, regulating the optimal biological rhythm of digestion.
PP diet for a week - a sample menu:
| Breakfast (30% of the energy value) | Lunch (40-50%) | Dinner (20%) |
| Day 1 | ||
| Naturally salted herring toast. Vegetable salad (200 gr). Green tea with natural ginger and honey. | Boiled veal. Stewed broccoli. Herbal tea. | Baked vegetables with cheese and herbs. Mint tea. |
| Day 2 | ||
| Steamed omelette of 2 eggs, aromatic herbs and fresh tomato. The result. Rosehip tea. | Pumpkin soup. Boiled fish with boiled rice, raw vegetables. Lemon drink. | Low-fat cottage cheese 150 grams. Fresh unsweetened fruit. Natural mineral water. |
| 3rd day | ||
| Wholemeal pasta with herbs. Toast. Red tea. | Turkey meatballs on a raw vegetable fur. Pea puree. Fresh fruit. | Vegetable and ricotta salad. You. |
| 4th day | ||
| Oatmeal with apple, cinnamon and butter. Low-fat yogurt. You. | Chicken breast and wild rice pilaf. Raw vegetables without seasoning. Unsweetened natural vegetable juice. | Steamed fish tartlets with stewed carrots. 1 toast. Lemon drink. |
| 5th day | ||
| Baked potatoes with cheese and green beans. Leaf salad with olive oil. Toast. Lemon tea. | Cauliflower puree soup, steamed salmon, green salad. Blueberry juice. | Steamed omelette with broccoli. Green tea. |
| 6th day | ||
| 1 hard boiled egg Whole grain muffin with peanut butter. Fruit tea. | Boiled lentils and salad with peanut sauce. Turkey in sauce. | Braised beans and green salad. Kefir. |
| 7th day | ||
| Buckwheat lavash with cheese and vegetable filling. Lemonade. | Boiled veal. Green soup. Raw vegetable salad. Natural mineral water. | Baked trout with lemon juice. You. |
Diet for a month
Based on the menu presented above, you can develop a diet for a month, including grains, vegetables, eggs, poultry, fish, seafood, meat and always raw fruits and vegetables in the diet.
How much can you throw away on a PP diet
If you strictly follow the indicated advice of a nutritionist, without interruptions and indulgences, you can lose 5-6 kg within 1 month. However, this is not the safest weight loss, it is undesirable 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 to the proposed diet, not highlighting contraindications to the diet, but with some comments.
Proper nutrition is a very vague and conventional concept, which is often exploited by unscrupulous nutritionists, fitness instructors and marketers who, under the guise of "proper nutrition", offer a diet that is sometimes useless, if not harmful.
According to doctors, there is simply no single universal system of proper nutrition suitable for people with different weight, health and age indicators. 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, it is necessary to pass tests, identify which substances are missing 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.
Hence, it should be concluded that the decision to "follow the right diets" should be deliberate, balanced and, most importantly, acceptable in a healthy state!