How to lose weight with proper nutrition. How much can you lose weight

How to lose weight with proper nutrition and is it possible? We will discuss it today.

A healthy diet is a diet that ensures the growth, normal development and vital activities of a person, contributing to the strengthening of his health and the prevention of disease.

Following a healthy diet, combined with regular exercise, reduces the risk of chronic diseases such as obesity, cardiovascular disease, diabetes, high blood pressure, and cancer. A healthy diet affects alertness and performance.

Principles of good nutrition

Proper nutrition helps maintain performance, increase life expectancy, maintain a normal weight, and prevent various diseases.

You can switch to PP at any age, but this should be done gradually so as not to be stressful for the body. In order for the body to receive all the nutrients it needs to function normally, it needs to adhere to the basic rules of PP:

1. The diet should be balanced and varied;
2. It is necessary to include more fruits and vegetables in the diet;
3. Observe the rules of drinking;
4. Eat regularly, but in small portions;
5. Chew food perfectly;
6. Have dinner no later than 3 hours before bedtime.

With PP, it is necessary to monitor the calorie content of your food and weight. ⅓ fats consumed should be saturated, i. e. vegetable fats and solid fats, the rest ⅔ - unsaturated fats, fats. When using dairy products, it is better to prefer products with low fat content.

The diet should include more vegetables, fruits, legumes, grains, legumes, because 50-60% of all energy is obtained by these foods. You should limit to 30-40 grams of medium carbohydrates: sugar, honey, sugary carbonated drinks. Also limit your table salt intake, and use iodized or pink salt.

The body must get a sufficient amount of vitamins to function normally.

It is not difficult to follow the rules of PP, the main thing is to be part of a healthy lifestyle, a habit.

How to lose weight with proper nutrition

Food for PP will depend on the type of human activity, place of residence, lifestyle. It will be difficult to lose weight with just one proper diet. The reasons for weight gain are different for each person, therefore, you need to get rid of excess weight individually, using different methods.

It should be understood that the weight accumulated over the years will not be lost quickly. In most cases, people need complex psychotherapy. They should learn to live in a new way, get rid of stressful situations, if possible, deal with their problems without interruption. You need to think about the complex of physical activity. This can be: walking, jogging, swimming, cycling, working out at the gym or at home. The load should be chosen taking into account the state of health, weight and other important factors.

Proper nutrition - how to lose 10 kg

Losing 10 kg a month is very possible if you choose the right diet. The main thing is that the extra pounds disappear gradually and do not endanger health.

There are many diets, I suggest a few of them:

Striped diet

With this diet, weight will be lost and not return.

The principle:

1. Kefir days should be replaced with low calorie days. This makes it possible to diversify the menu and make it easier to tolerate in the diet;
2. "White" days must be replaced with "colored" days. On a "white" day, you should only use kefir with a fat content of not more than 1% - up to 2 liters a day. On other days, you can eat different foods, but make sure the calorie content does not exceed 1500 kcal per day.

You can include in the diet:

1. Eggs;
2. Dairy product;
3. Chicken meat;
4. Fish;
5. Buckwheat, oatmeal, boiled in water;
6. Roti rai;
7. Fruits;
8. Vegetables;
9. Beri;
10. Peanuts;
11. Black and green tea.

Striped foods are contraindicated for people with diseases of the gastrointestinal tract, kidneys, gout, during pregnancy and lactation.

Sample menu

On a white day, the menu can be as follows:

• During the day, you need to drink 2 liters of kefir, nothing else;
• Throughout the day, you can drink 1. 5 liters of kefir, eat 100 g of oatmeal boiled in water for breakfast;
• During the day, drink 2 liters of kefir, for dinner, eat 150 g of chicken meat, remove the skin from it;
• You can drink 1. 5 liters of kefir a day, eat 1 apple or grapefruit.

"Colored days" are very diverse.

• Breakfast: 200 g of buckwheat porridge, boiled in water, a cup of green tea;
• Lunch: A handful of chicken broth, 200 g of boiled chicken, vegetable salad;
• Dinner: 200 g of vegetables and steamed fish.

It is very important to get out of the diet properly: for 2 weeks, eat healthy foods, the caloric content of which should not exceed 1500 kcal.

TV presenter diet

This diet is a personal development of popular doctors and TV presenters. A colleague who specializes in dietetics helped her in compiling the menu. To overcome the habit of eating snacks, ready -made food kits are offered to those who want to lose weight.

Principles of diet

The finished product is packed in boxes and sent to people who want to lose weight. Before use, they should be heated, diluted or poured with boiling water. For 6 days, you need to eat according to the recommendations of Malysheva. The last day of the week is unloading. The diet is planned for a month. Calories should be calculated carefully. Women need 1200 kcal a day, men - 1500 kcal.

Men, in addition to the main meal, should eat at noon. Women who have lost weight can add vegetables and fruits to their diet. You need to follow a water diet, drink 2 liters of water a day, and most of it is better to drink in the morning.

You need to eat 4-5 times a day, strictly adhering to the schedule. Breakfast - at 8 am, 2nd breakfast - 11 am, lunch - at 13. 00, afternoon tea - at 16. 00, dinner - at 19. 00. Chew food until clean. Cut down on moderate carbs. You can include whole wheat breads and cereals in your diet. At lunch, protein foods should be available. Season salad with vegetable oil, limit animal fats. Reduce salt. To enhance the taste of the dish, you can season with lemon juice. During the diet, it is forbidden to consume alcoholic beverages.

You can eat vegetables, herbs, mushrooms without restrictions. The quantity of poultry, seafood, potatoes, fermented dairy products with zero fat content, eggs, nuts, fruits other than bananas, olive oil, grains, and legumes is limited. If you feel hungry between meals, you can drink a glass of kefir.

Diet is contraindicated during pregnancy and lactation, in the presence of chronic diseases, under the age of 16, while doing vigorous physical exercise.

Sample menu

Day 1

• Breakfast: boiled eggs, apples, buckwheat, carrot salad;
• 2nd breakfast: Cottage cheese casserole with sour cream, green tea, dried fruit;
• Lunch: Steamed beef, boiled cauliflower, rosehip broth;
• Afternoon snacks: Grapefruit;
• Dinner: Baked apples with cinnamon, boiled cabbage with zucchini.

Day 2

• Breakfast: Oatmeal with berries, milk;
• 2nd breakfast: Salad with cottage cheese and prunes, black bread;
• Lunch: Pilaf with chicken, salad with cabbage, tomatoes, herbs, rosehip broth;
• Afternoon snacks: Cottage cheese, half a glass of yogurt;
• Dinner: Cod cake, boiled green beans.

Day 3

• Breakfast: steamed omelette, carrot and apple salad;
• 2nd breakfast: Apple;
• Lunch: Vegetable broth, chicken stuffing with beans;
• Afternoon snacks: Boiled cabbage with carrots and apples;
• Dinner: Low -fat cottage cheese.

Day 4

• Breakfast: green beans, boiled meat, rye bread;
• 2nd breakfast: Vinaigrette, rye bread;
• Lunch: Salad with cabbage and carrots, boiled fish, rosehip broth;
• Afternoon snacks: Apples, walnuts;
• Dinner: Curry - carrot casserole with sour cream.

Day 5

• Breakfast: Oatmeal with raisins and prunes;
• 2nd breakfast: Delicate zucchini with eggplant;
• Lunch: Vegetables, boiled fish, rosehip broth;
• Afternoon snacks: Vegetable pilaf;
• Dinner: Low -fat cottage cheese.

Day 6

• Breakfast: eggs, slices of cheese, green beans;
• 2nd breakfast: baked potatoes, sauerkraut, onions;
• Lunch: Peanut soup, boiled zucchini with carrots, chicken fillet, black bread;
• Afternoon snack: A glass of kefir;
• Dinner: Cottage cheese, grilled broccoli.

Day 7

• Breakfast: Barley porridge, boiled carrots, apples;
• 2nd breakfast: Orange;
• Lunch: Boiled cabbage with meat, apples;
• Afternoon snacks: Cottage cheese, herbs;
• Dinner: Boiled beans and fish.

Fractional diet

This makes it possible not to feel hungry during the day and not pass. As a result, excess weight is lost without effort.

Dietary principles:

• Eat small meals 6 times a day. In addition to the main meal, there should be 2 snacks;
• During the day, the 2000 kcal limit cannot be exceeded. The minimum threshold is 1200 kcal;
• Do not consume harmful products;
• You need to drink 2 liters of water during the day. You can drink tea and coffee, but without sugar.

You can eat vegetables, fruits, herbs, berries, low-fat dairy products, lean meats and poultry, fish.

It is forbidden to eat sweets, toast, smoked foods, fried foods, fast foods, semi-finished products, nuts, pork, lamb, smoked meats, soybeans, dried fruits, carbonated beverages.

Sample menu

Day 1

• Breakfast: Oatmeal boiled in water;
• 2nd breakfast: Fruit, hazelnuts;
• Lunch: Beet carrot salad, tomatoes, bread;
• Afternoon snacks: Yogurt with berries and fruit;
• Dinner: Half a chicken breast, vegetable salad. Before bedtime - a glass of kefir.

Day 2

• Breakfast: Omelette, coffee, bread;
• 2nd breakfast: Tomato and cucumber salad;
• Lunch: Cream soup with mushrooms and cream, boiled beef;
• Afternoon snacks: Fruit with sour cream;
• Dinner: Vegetable salad, rye bread. Before bedtime - a glass of milk.

Day 3

• Breakfast: Buckwheat with milk;
• 2nd breakfast: Fruit, honey;
• Lunch: Soup with meatballs, vegetable salad, rye bread;
• Lunch snack: Cottage cheese casserole with dried fruit;
• Dinner: Pilaf, tea. Before bedtime - a glass of milk.

Day 4

• Breakfast: Semolina, bread, tea;
• 2nd breakfast: Your own fruit;
• Lunch: Steamed turkey, vegetable salad;
• Afternoon snacks: Cocoa with milk;
• Dinner: Spaghetti, tea. Before bedtime - a glass of kefir.

Day 5

• Breakfast: Oatmeal, a slice of feta cheese, a glass of freshly squeezed orange juice;
• 2nd breakfast: Fruit;
• Lunch: Chicken, vegetables, rye bread;
• Afternoon snacks: Serve with sour cream;
• Dinner: Rice, vegetable salad, seasoned with lemon juice. Before bedtime - a glass of kefir.

Day 6

• Breakfast: scrambled eggs, a piece of cheese, tea, bread;
• 2nd breakfast: Tomatoes, boiled eggs;
• Lunch: Chicken soup, rye bread;
• Afternoon snacks: Yogurt with fruit;
• Dinner: vegetable salad, steamed fish. Before bedtime - a glass of fermented baked milk.

Day 7

• Breakfast: Boiled chicken;
• 2nd breakfast: Diet cookies, kefir;
• Lunch: Ham, vegetable salad;
• Afternoon snacks: Bananas, baked milk;
• Dinner: Pea puree, beef. Before bedtime - a glass of milk.

Food has an advantage: during the diet, fat is lost, not muscle mass. Balanced diet. Although the weight dropped slowly, the results were stable. The calorie content is reduced, but because of frequent eating, hunger is not felt. Patients with diabetes mellitus can go on a fractional diet. Thus, blood sugar levels do not rise sharply.

English food

This involves the inclusion in the diet of foods that contain large amounts of protein, fiber and a minimum of moderate carbohydrates.

The diet should be started from 2 days of fasting in order to enter the weight loss program properly. These days, drink more water, milk or kefir. A few slices of whole wheat bread are allowed. Food can be boiled, stewed, baked, steamed. Fried and smoked foods are prohibited. You need a little salt - a little, and to improve the taste, you can add lemon juice or a little spice.

In the morning, half an hour before eating, drink a glass of plain water. Dinner must be later than 19: 00. Drink a tablespoon of olive oil before bed. It is necessary to adhere to the rules that have been set.

While fasting, you can drink kefir, low -fat milk, tomato juice. On protein days there are hake, pollock, lean beef. On the day of vegetables - zucchini, eggplant, tomatoes, peppers, white cabbage, cucumbers, beets. It is allowed to use vegetables: parsley, basil, thyme, oregano, celery, asparagus, lettuce. From fruits, you can eat apples, oranges, kiwi. From candy - darling. Bread - bran, rye, oat flour. Allowed to drink green tea and herbs, natural coffee. Drink a lot of water.

The diet consists of 3 stages, which can be changed at your discretion.

Level 1

The first stage includes 2 days of fasting, during which one is allowed to drink milk and eat bread.

For breakfast, drink a glass of milk and eat 150 g of dry bread. At lunch - drink a glass of milk. For dinner - drink a glass of milk and eat 150 g of dry bread

Stage duration - 1 day. In the evening, you can drink a glass of tomato juice without salt.

2nd rank

• Breakfast: Bread with honey and nuts, green tea;
• Lunch: 200 g of fish broth, boiled chicken, 3 tbsp. l. boiled green beans, whole wheat bread;
• Afternoon snacks: A glass of milk or green tea;
• Dinner: Boiled eggs, a piece of boiled beef.

The stage lasted for 2 days.

3rd rank

• Breakfast: 2 apples or oranges;
• Lunch: Vegetable soup, boiled vegetables, bread;
• Snacks: any 2 pieces;
• Dinner: Vegetable soup, green tea.

The stage lasted for 2 days.

While out of the diet for breakfast, lunch and dinner, you need to take 200 g of kefir and cottage cheese.

Such a diet is contraindicated for people suffering from gastrointestinal diseases, during pregnancy and lactation.

Cucumber diet

The food is very popular, because cucumbers are 90% water and have only 16 kcal per 100 g of product. Even though it’s called "cucumber", this doesn’t mean that you should eat cucumbers alone. You can eat cucumbers and drink water only for one day, which is considered unloading. Today, you can lose excess weight 0, 5 - 1 kg.

The diet can be continued for 7 or 14 days. At this time, cucumbers will be the staple food. You can supplement the menu with vegetables, fruits, kefir, protein products.

Sample menu for 3 days

• First day: During the day, you can eat 1. 5 kg of cucumbers and 0. 5 kg of tomatoes. You can make a salad from them. You can fill it with vegetable oil and lemon juice. You need to divide it into 6 ceremonies. For dinner, drink a glass of low -fat kefir.
• Day 2: During the day, you need to eat 1. 5 kg of cucumbers. For lunch and dinner, add a boiled egg to the cucumber.
• Day 3: In addition to cucumbers, you can eat other vegetables-cabbage, carrots, carrots, lettuce. Cucumbers from the total mass must be ⅔. In the evening, you can eat 150 g of cottage cheese.

If the diet is allowed to be extended for 7 days, the following menu can be used for the remaining 4 days:

Day 4

• Breakfast: cucumber, a slice of cheese, a slice of whole wheat bread, a glass of green tea without sugar;
• Lunch: 2 cucumbers, 1 egg;
• Dinner: Salad: cucumber, onion, dill, seasoned with olive oil. A glass of kefir.

Day 5

• Breakfast: Cucumber, scrambled eggs, herbal tea without sugar;
• Lunch: 2 cucumbers, 100 g of rice, grilled fish, green tea without sugar;
• Dinner: 2 cucumbers, a glass of yogurt.

Day 6

• Breakfast: Cucumber, toast, green tea;
• Lunch: 2 cucumbers, boiled vegetables;
• Dinner: Salad with cucumbers and tomatoes, seasoned with vegetable oil, a glass of kefir.

Day 7

• Breakfast: Cucumber, 2 slices of low -fat cheese, green tea;
• Lunch: Vegetable soup without potatoes, 2 cucumbers, grilled fish in foil;
• Dinner: 2 cucumbers, 200 g of cottage cheese, oranges.

Vitamins should be taken during the diet.

Proper nutrition - how much you can lose weight

All nutritionists are confident of losing weight on PP, but not as fast as we would like.

With a balanced diet, you need to count calories. If healthy foods are eaten in unlimited amounts, excess calories will be stored in fat. For a woman, 1500 - 2000 kcal is needed per day, for a man - 2500 kcal. But one should understand that the caloric content cannot be reduced to a critical level. For women it is 1200 kcal, for men - 1500 kcal. The body needs energy to maintain vital resources. With a lack of energy, the body will take it from muscle tissue.

It is better to count calories when creating a menu. All packages contain information on the caloric content of the product. Or you can use a detailed table on the energy value of the product.

Weight loss results depend on many factors:

• Type of addition;
• Natural metabolism;
• Level of physical activity;
• Adherence to diet;
• The number of calories eaten and consumed.

With excess weight, in the first month, you can get rid of up to 10 extra pounds. After that, the weight will go down more slowly.

With a little excess fat, the weight does not go down quickly. In the first month, the result can be 2-4 kilograms.

Is it possible to lose weight on PP without exercising

When a person loses weight, not only fat will be lost. First of all, the accumulated toxins disappear, then the fluid, after that - muscle mass and last but not least - fat.

If you hope that you can only lose weight with the help of a balanced diet without physical exercise, then the skin will sag, and this is unlikely to be liked by anyone.

In order not to lose muscle mass, it is necessary to exercise and consume at least 30% of the total protein consumed.

Physical activities include: walking, running, cycling, swimming, dancing every day.

With PP and a little physical exercise, you can lose weight up to 5 kg.