What is a pp diet?This is, first of all, the abbreviation "correct nutrition".The idea of creating such a diet was born against the background of the spread of special diets, slightly limiting or strictly eliminating the use of various products and, for example, asking to remove all carbohydrates from the diet, eating only liquids or there is boiled rice without salt for a week.These diets are harmful to health, introduce the digestive system and the body as a whole in a stressful state and contribute to the rapid return of the kilograms discarded at the end of the period of restrictions in food.
The diet of proper nutrition, in fact, is designed to provide the body with all the nutrients and the necessary trace elements and is based on the principles of correct nutrition.However, only to eat correctly against the background of the passion for diets is "non-theme" and PP (correct nutrition) is presented as "PP diet for weight loss".
PP help to lose weight?
Against the background of fast food, semi -final products, the abundance of PP industrial production desserts helps to return to the basics of the genetic diet.A person needs a certain amount of proteins, fats and carbohydrates per day with the calorie content due to the energy costs of each particular body.
All types of nutritional benefits of civilization, rich in rapid and fat carbohydrates, additives, stimulants appetite and altered food behavior contribute to a rapid increase in body weight.When following the principles of PP, the system of proper nutrition, the excess weight does not accumulate.The decrease in fatty reserves is facilitated only by an increase in energy consumption, that is, physical activity on the body.
It is completely possible to lose weight on the PP if the daily diet provides calories in a smaller volume than it is necessary for physiological processes.There are two options: Eating correctly, observe the daily calories content for the body (calculated according to the relationship of age, growth, body weight, genre and activity) and increase physical activity or reduce the calorie content of nutrition.
The best results are detected in those who neglect proper nutrition before the diet and have a significant excess weight.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 strong restriction of portions and volumes of food, so you should not let yourself be transported, replacing a harmful hamburger with an entire trout.
When following the rules and calculation of the calorie content of PP, the diet helps to reduce the weight of an average of 4-6 kg per month, depending on the initial parameters.
Are there any advantages from PP?
Undoubtedly, adequate diet helps to maintain and even restore health.In the menu for the week there are products that provide the needs of the body both in nutrients and in vitamins and minerals.
In the diet, you can also include products and dishes that help to meet the major needs for some substances that are masked as a desire to eat "harmful" food.The researchers have long shown that the craving for some types of dishes and products does not always mean a lack of trace elements contained in these dishes.Therefore, for example, the love for carbonated drinks does not indicate a lack of carbohydrates, but masks the lack of calcium food, and it is necessary not to adapt it "coca-cola", but from the dairy products.
| The desired product | Missing in the body | Manager processing products |
| Fatty dishes, food, soda drinks | Soccer | Lactiero -Caseari products (yogurt, cheeses, cottage), legumes, sesame seeds, walnuts |
| Bread, sdba | Nitrogen | Walnuts, beans, beans |
| Chocolate products, cocoa | Magnesium | Cabbage, baked potatoes, seeds, walnuts, beans |
| Sweets | Chromed carbohydrates, slow | Frutti, barley (porridge barley), cereals of cereals |
| Salt, salty food | Sodium chloride, football | Algae, cheeses, cottage |
The replacement of the products allows you to saturate the body with the necessary trace elements and prevent the "failures" from the diet.
"Correct nutrition" diet: we are losing weight correctly
As in all diets, popular or medical, there are basic principles.They do not contradict the rules of a healthy diet, on the contrary, in essence, they are based on them.Some of the principles must be adapted in accordance with the characteristics of the body and new studies in medicine and dietary, however this diet allows minor deviations and can be adapted to the needs of a particular person.
Principles pp:
- The exclusion of semi -final products, fast food, carbonated drinks, industrial desserts, sausages, canned products, chips, almost all the products cooked outside the home and do not have the correct relationship of proteins, fats and carbohydrates.It is categorically impossible to eat food with glutamate additives, sugar substitutes or its abundance;
- salt restriction;
- Every day after sleep, first of all, you have to slowly drink 200-300 ml of hot water;
- The dishes are steamed, cooking, boiling, stewed.Fried food is prohibited;
- The fifth of the diet is made up of fresh fruit and vegetables;
- Fast carbohydrates are almost completely excluded, replacing them with slow products: cereals (not quick cuisine), bread (with coarse flour), senior pasta, ugly vegetables.Fatches, fruit and honey - sources of fast carbohydrates - are included in meals in the morning and per day;
- The total volume of animal proteins is calculated by body weight: 1 g of protein must be applied for 1 kg of weight;
- The volume of liquid (preferably water and tea based on herbs, unfirmed fruit drinks, composed) is at least 2 liters per day, with a mandatory glass of hot water 30 minutes before each meal;
- Carbohydrate dishes are distributed for admission in the first half of the day, proteins - in the second;
- We recommend the use of only polyunsaturated fats: olive, linen oil, fish (salmon, trout), seeds, walnuts, avocado, etc.The total volume is 1/5 of the daily diet;
- Eat-4-5 times a day, with a maximum period between food at 4 hours.The last meal - 3 hours before bedtime.Snacks are possible (no more than 2 times a day, among the total meals, for example 200 g of kefir or an unwelcome apple);
- Potato and pasta dishes are not combined with proteins;
- You should eat at the same time, without accompanying the lessons (watching TV, games on a computer, talking on the phone, etc.), cheap, slowly: this contributes to a better absorption of faster food and saturation.
Correct nutrition: menu
There is no rigorous menu in the correct nutritional system.Proper nutrition is a diet, which provides full meals with the following principles and the exclusion of harmful products.With proper nutrition, each person selects basic and accompaniment dishes that are more suitable in the diet to him and his family.
Adequate nutrition: an example for weight loss for a week
With proper nutrition, the menu for a week with the aim of losing weight is completed based on the parameters and characteristics of the person.However, there are examples of budgets of plans and diets with correct diet.So what can you eat?
| Eating/day | The first meal | The second meal | The third meal | Intermediate (second breakfast, afternoon snack) |
| Monday | Wholemeal bread, cheese, vegetables, green tea | Boiled meat, steam vegetables (cauliflower, green beans), pink decoction | Broccoli cooked with cheese, boiled egg, mint tea | A glass of kefir |
| Tuesday | Yogokvasha, vegetable salad, apple.Chicory drinks | Vegetable soup (without potatoes), baked meat.Non -carbonated mineral water | Boiled salmon, full rice.Wonderful fruit drink | Fruit |
| Wednesday | Steam or cooked omelette, vegetables, orange, tea | Valnutine steam meatballs, stewed beans, vegetable salad.Freshly squeezed fruit juice | Cottage cheese saucepan, unsweetened apple, vegetable juice | Kefir |
| Thursday | Vegetable salad, toast with cottage, tea | Pasta for whole grains, vegetable salad, composed of dried fruit | Fish cucotes, steam broccoli, tea | Apple |
| Friday | Oatmeal without sugar, oil, apple and cinnamon, fruit juice | Knitting soup, baked chicken, vegetable salad, tea | Boiled Türkiye, stewed carrots, fruit drinks | Yogokvasha, Ash |
| Saturday | Baked potatoes stuffed with ricotta and herbs, fruit juice | Baked fish with boiled rice, green salad with tomatoes, tea | Cheese Cottage (up to 6% fat content, 150 g), non -sugary fruit, tea | Apple |
| Sunday | Tova tooth, cheese and tomatoes, vegetables, fruit drinks | Steam calfskin, baked potatoes, vegetable salad, tea | Steam omelette with green beans, unsweetened fruits | Kefir |
Diet adaptation
Depending on the objectives and abilities of the menu, it is possible to fill in by changing the products to the content and the corresponding caloric composition, completing and excluding the dishes in the individual choice.
How long does the diet last with proper nutrition?
This diet does not imply restrictions on deadlines.When we move from 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 power supply system with this diet allows you to adhere easily and with the pleasure to join its rules for life.
Medical restrictions in nutrition
The diet that is suitable and is "right" for everyone and everyone does not exist.Various states of health, diseases, restrictions make you adhere to different rules and menus.However, in general, this diet is considered the most "healthy" and maximum adapted to the body requirements.