What is a PP diet?This is, first of all, the abbreviation "proper nutrition".The idea of creating such a diet arose against the background of the spread of special diets, slightly restrictive or tightly eliminating the use of different products and summoning, for example, to remove all carbohydrates from the diet, eating only liquids, or has cooked rice without salt for a week.Such diets are harmful to health, introduce the digestive system and the body as a whole in stressful state, and contribute to the rapid return of the ejected kilograms at the end of the period of food restrictions.
The diet of 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, just eating right against the background of passion for diets is "nemetode" and PP (proper nutrition) is presented as a "PP diet for weight loss".
Does PP help you lose weight?
Against the backdrop of fasting fast food, semi-finished products, the abundance of pp industrial production sweets helps to return to the foundations of the diet placed at the genetic level.One needs a certain amount of protein, fats and carbohydrates a day with the calorie content, which is due to the energy costs of each particular organism.
All types of nutritional benefits of civilization, rich in fast carbohydrates and fats, supplements, stimulation of appetite, altered food behavior contribute to the rapid increase in body weight.When you follow the principles of PP, the proper nutrition system, excess weight does not accumulate.Reducing fat stores is only easier by increasing energy consumption, that is, physical activity on the body.
It is quite possible to lose weight on PP if the daily diet provides calories in a lower volume than necessary for physiological processes.There are two options: to eat properly, to monitor the daily calorie content of the body (calculated depending on the age, growth, body weight, gender and activity) and increase physical activity or reduce the calorie content of nutrition.
The best results are found in those who ignore proper nutrition before the diet and have a significant weight.The system is based on the replacement of high -calorie foods with low food value for useful products and exclusion of "snacks".However, PP does not imply a sharp limitation of portions and volumes of food, so you should not get carried away by replacing harmful hamburger with all the trout.
When the rules and calculation of the calorie content in PP follows, the diet helps to reduce weight up to an average of 4-6 kg per month, depending on the initial parameters.
Are there any benefits of PP?
Undoubtedly, proper nutrition helps maintain and even restore health.There are products in the menu for the week that provide the needs of the body in both nutrients and vitamins and minerals.
You can also include products and dishes in the diet that help to meet the increased needs of certain substances that are concealed as a desire to eat "harmful" foods.Researchers have long proven that the longing for some types of dishes and products does not always mean a lack of trace elements contained in these dishes.For example, the love of carbonated drinks shows not a lack of carbohydrates, but masks the lack of calcium foods and you need not to regulate it "Coca-Cola" but of dairy products.
| Desired product | Absence | Processing products on the missing item |
| Oily dishes, food, drinks with soda | Calcium | Dairy products (yogurt, cheese, cottage cheese), legumes, sesame seeds, nuts |
| Bread, sdba | Nitrogen | Nuts, beans, beans |
| Chocolate products, cocoa | Magnesium | Cabbage, roasted potatoes, seeds, nuts, beans |
| Sweets | Chrome, slow carbohydrates | Fruits, barley (barley porridge), cereals |
| Salt, salty food | Sodium chloride, calcium | Seaweed, cheese, cottage cheese |
Replacing products allows you to saturate the body with the necessary trace elements and prevent "destruction" from the diet.
Diet "Proper Nutrition": We lose weight properly
As in all diets, popular or medical, there are basic principles.They do not contradict the rules of a healthy diet, on the contrary, they are generally based on them.Some of the principles must be corrected in accordance with the characteristics of the body and new studies in the field of medicine and dietics, but this diet allows minor abnormalities and can be adapted to the needs of a particular person.
PP principles:
- Excluding semi-finished products, fast food, carbonated drinks, industrial sweets, sausages, canned food, chips, almost all products prepared outside the house and do not have the right ratio of proteins, fats and carbohydrates.It is categorically impossible to eat food with glutamy supplements, sugar substitutes or its abundance;
- salt limit;
- Every day after sleep, first of all, you should slowly drink 200-300 ml of warm water;
- The dishes are suffocated by baking, boiling, suffocation.Fried food is prohibited;
- The heel 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 (rough flour), senior pasta, ugly vegetables.Fruits, fruits and honey - sources of fast carbohydrates - are included in the diet in the morning and during the day;
- The total volume of animal proteins is calculated by body weight: 1 g protein should be administered at 1 kg of weight;
- The volume of liquid (preferably water and herbal teas, unsweetened fruit drinks, compotes) is at least 2 liters a day, with a compulsory glass of warm water 30 minutes before each meal;
- Carbohydrate dishes are distributed for intake during the first half of the day, protein - in the second;
- It is recommended to use only polyunsaturated fats: olive, sleeping oil, fish (salmon, trout), seeds, nuts, avocados and more.The total volume is 1/5 of the daily diet;
- Feeding-4-5 times a day, with a maximum period of 4 hours.The last meal - 3 hours before bedtime.Snacks are possible (no more than 2 times a day, among common meals, for example, 200 g kefir or unsweetened apple);
- Potato and pasta dishes are not combined with protein;
- You should eat at the same time without accompanying classes (watching TV, computer games, talking on the phone, etc.), chewing thoroughly, slowly: this contributes to better absorption of food and faster saturation.
Proper nutrition: menu
There is no strict menu in the right diet.Proper nutrition is a diet that includes complete dishes with the following principles and the exclusion of harmful products.With proper nutrition, each person chooses the main and accompanying dishes that are most appropriate in the diet for him and his family members.
Proper nutrition: an example of weight loss for a week
With proper nutrition, the menu for one week for weight loss is made on the basis of the parameters and characteristics of the person.However, there are budget examples of plans and diets with proper nutrition.So, what can you eat?
| Nutrition/Day | The first meal | The second meal | The third meal | Intermediate (second breakfast, afternoon breakfast) |
| Monday | Whole grain bread, cheese, vegetables, green tea | Boiled meat, stewed vegetables (cauliflower, green beans), decoction in the bar | Broccoli baked with cheese, boiled egg, mint tea | Kefir |
| Tuesday | Yogokasha, vegetable salad, apple.Cicoria Drink | Vegetable soup (no potatoes), roasted meat.Unarmed mineral water | Boiled salmon, brown rice.Beef | Fruit |
| Wednesday | Steam omelette or roasted, greenery, orange, tea | Valnutin steam meatballs, steamed beans, vegetable salad.Freshly squeezed fruit juice | Cottage cheese cheese, unsweetened apple, vegetable juice | Kefir |
| Thursday | Vegetable salad, toast with cottage cheese, tea | Whole grain pasta, vegetable salad, dried fruit compote | Fish chops, stewed broccoli, tea | Apple |
| Friday | Oatmeal without sugar, oil, apple and cinnamon, fruit juice | Snugal pumpkin soup, roast chicken, vegetable salad, tea | Boiled turkey, stewed carrots, fruit drinks | Yogokasha, Ash |
| Saturday | Roasted potatoes stuffed with cottage cheese and herbs, fruit juice | Baked fish with cooked rice, lettuce with tomatoes, tea | Cottage cheese (up to 6% fat content, 150 g), unsweetened fruits, tea | Apple |
| Sunday | Toast with egg, cheese and tomatoes, green, fruit drinks | Steam calf, roasted potatoes, vegetable salad, tea | Steam omelet with green beans, unsweetened fruit | Kefir |
Adaptation of the diet
Depending on the objectives and capabilities of the menu, you can compile by changing the products of the respective content and composition of calories, complementary and excluding dishes in individual choice.
How long does the diet last with proper nutrition?
This diet does not imply restrictions on deadlines.When moving from a chaotic diet to the principles that are appropriate to proper nutrition, it must be remembered that this type of nutritional behavior is a natural, predominant choice that provides the body and meets its needs.After the period of achievement of the desired body weight, you should not return to the previous nutritional style, the power system with this diet allows you to easily and gladly stick to its rules throughout life.
Medical Restrictions on Nutrition
The diet that is appropriate and "right" for all and all do not exist.Various health conditions, diseases, restrictions make you stick to different rules and menu.In general, however, this diet is considered to be the most healthy and maximum adapted to the requirements of the body.