What is PP (proper nutrition): where to start, rules and how to proceed

PP is an abbreviation for Proper Nutrition; healthy eating is an analogue of PP. Proper nutrition is a balanced and varied diet in which the human body does not lack essential nutrients, vitamins and minerals.

What does it mean to sit on the PP? However, pp is not a diet that needs to be followed for a certain time. There are no strict restrictions or exceptions, as well as time limits. PP is a lifestyle that needs to be followed constantly.

Benefits of PP

What are the benefits of pp and why is it so popular?

Firstly, such a diet is extremely necessary, since it is it that allows a person to maintain the development, growth and vital functions of the body, regardless of age. It is extremely important to practice proper nutrition at the stage of development of the body in order to avoid many health problems in the future, which is why it is necessary to accustom yourself to nutritional supplements from childhood.
PN is disease prevention. Doctors recommend that you adhere to the principles of proper nutrition in order to reduce the risks of chronic diseases. A balanced diet is the prevention of gastrointestinal diseases, cardiovascular diseases, obesity and even cancer.
PP is a great way to keep your figure in shape. To date, no diet can give long-term results without harming our health. PP is the golden mean that will help you control your diet without depriving yourself of the necessary substances. A huge plus of PP is not only that it helps to lose excess weight, but also that PP helps to maintain the new weight for a long time.
Proper nutrition always goes hand in hand with physical activity, which means that you can forget about a sedentary lifestyle. It doesn’t matter what sport you choose, the main thing is regularity.
Another undoubted benefit of pp is improving appearance. Under-eye circles, dry skin, uneven complexion, brittle hair and nails - all this is often a lack of essential nutrients and vitamins. By balancing your diet, you will undoubtedly improve not only your physical well-being, but also your appearance.
Recent studies have shown that proper nutrition reduces the occurrence of depression , anxiety and other mental disorders. So you are guaranteed a good mood!

What foods interfere with proper nutrition for weight loss?

Girls are rightly interested in what products prevent them from having a graceful figure. We usually focus on calories, preferring options with low energy value. However, the weight still does not go away, sometimes even extra extra pounds appear.

Girls who are creating a proper nutrition menu for weight loss should take into account that all products are divided into several categories. The first group is high-protein, the second is high-carbohydrate, and the third is dominated by options with a lot of fat. All these products can be either high or low calorie.

We know that a high calorie diet inevitably leads to weight gain. Another common reason for having extra pounds is eating a lot of fried, fatty foods.

Low-calorie foods promote weight loss. It is especially useful to have negative calorie foods in your diet. In this case, the body spends more energy on digesting them than it consumes from them.

When creating a proper nutrition menu for weight loss for a week, a girl should exclude fried foods. Even vegetables fried in oil at high temperatures lose important vitamins and microelements for which we consume them. Different cooking methods provide different calorie content. The most dietary option will be if you eat vegetables in a fresh salad.

How harmful foods affect our weight:

When you burn fewer calories than you consume, the difference will be stored as fat cells.
To improve taste, unhealthy foods are filled with large amounts of fast carbohydrates and fats. At the same time, the number of useful elements is reduced to a minimum. Excessive consumption of such foods leads to weight gain.
Junk food in large quantities slows down your metabolism. Such food is quickly converted into fat deposits.

Dairy products that a girl should exclude from the menu when eating properly for weight loss.

Most of the dairy products we are used to are also harmful for weight loss. For example, popular cream, milk, butter, cheeses and sour cream contain many calories. They also contain fat, so it is better to choose dietary analogues - products with a reduced fat content. They are not inferior in taste, but their use will definitely help you in the fight against excess weight.

Meat and fish products that also need to be excluded.

Dishes prepared from fatty fish, pork, lamb, beef and veal are rich in animal fats. These elements quickly pass into adipose tissue, adding unnecessary pounds.

You can easily replace oily fish with lean fish. Pollock, cod, hake, navaga, and flounder are suitable. It is better to avoid halibut, sardines, sturgeon, mackerel and saury. Fatty meat will also need to be excluded, and instead eat chicken and other low-fat options.

Alcoholic drinks that slow down the process of losing weight.

Alcoholic drinks are harmful to us because they greatly reduce the metabolic rate. First of all, nutritionists advise stopping drinking beer, as it contains a large amount of fast carbohydrates, yeast and sugar. What other alcohol is harmful if you are planning a proper nutrition menu for weight loss for a girl:

Vodka, whiskey, tequila, rum, gin, brandy: one glass of these drinks contains 115 kcal.
Champagne: 100 ml of drink contains 89 kcal.

If you adhere to proper nutrition, sometimes it is acceptable to drink a glass of dry wine.

Sweet.

To a greater extent, our figure is harmed by confectionery products: sweets, cakes, pastries, chocolate. These foods contain an excess of fast carbohydrates. All sweets increase blood glucose levels, which increases appetite.

You can replace your usual sweets with dark dark chocolate. It is better to completely exclude unhealthy pastries and cakes.

Carbonated drinks.

Any sweetened carbonated drinks contain large quantities of sugar, as well as harmful chemical flavors and dyes. Such products will not only prevent you from losing weight, but can also cause gastrointestinal problems.

Instead of soda, it is best to drink homemade compotes and juices that do not contain sugar.

For girls who are planning a proper diet for weight loss, we recommend using fruit drinks (compotes, juices) without homemade sweeteners.

Floury.

Harmful flour products include pasta, spaghetti, bread, loaf, as they clog our intestines. If you can't give up flour, try replacing it with durum wheat products.

The most harmful food that you need to stop eating immediately is fast food. It contains a huge amount of fast carbohydrates, it is high in calories and is dangerous to health. By consuming a lot of fast food, you may experience deterioration in the functioning of your internal organs.

Vegetables that should be excluded in a healthy diet.

Most girls believe that vegetables are the best food for weight loss. However, not all products of these crops are so healthy. For example, potatoes have a high glycemic index (GI), due to which carbohydrates quickly turn into fatty tissue. Potato dishes can only be eaten together with low GI foods.

We advise a girl who is creating a proper nutrition menu for weight loss not to completely exclude some foods that are considered harmful. For example, by completely giving up chocolate, you will lower the level of serotonin (the hormone of happiness) in the blood. In its absence, stress, apathy and even depression may appear.

When eating certain foods, you need to observe moderation. It is also important to choose the right way to prepare food when losing weight.

It can be:

Cooking.
Baking.
Eating raw foods (vegetable salads).

You can always stay in good shape by excluding various marinades, sausages and fast food from your daily diet. This food can most quickly lead to gaining extra pounds.

Read material on the topic: Body care procedures for skin tone and weight loss

Basic principles of PP

The pp nutrition system is a varied and balanced diet. The body must receive the entire spectrum of necessary substances, microelements, vitamins, minerals, amino acids. PP does not imply any mono-diet or mono-nutrition; such a diet can only cause harm to the body. Your table must have meat, cereals, fresh vegetables and fruits, and dairy products.
The basics of pp are control over BJU. The body needs a sufficient amount of proteins, fats and carbohydrates. Many people make the mistake of eliminating fats from their diet, preferring low-fat foods, but this is strictly prohibited. Abuse of low-fat foods can lead to metabolic disorders. The same applies to carbohydrates, thanks to which we get energy; they must be present on our table. Don't forget about protein consumption - about 1.5 g per 1 kg of body weight. On average, the norm of BZHU in percentage terms looks like this: proteins - 25% -35%; fats - 25%-35%; carbohydrates - 30%-50%. It is important to understand that a deficiency or excess of one of the substances can negatively affect your health.
Proper nutrition is a must for breakfast! Skipping breakfast is strongly discouraged, as it is this meal that kickstarts our metabolism and helps control our appetite throughout the day. Studies have shown that people who skip breakfast are more likely to suffer from obesity and cardiovascular disease.
The basics of pp are regular five meals a day. Ideally, you should have 3 meals and two snacks. Do not skip meals for any reason. Firstly, this is fraught with digestive problems, and secondly, there is a greater chance of breaking down and eating unhealthy food during the next meal. It is also important to have a snack between meals; there is nothing wrong with that. However, for a snack you should choose healthy and healthy foods.
The food supply system implies a mandatory restriction of fast food and semi-finished products. Burgers, nuggets, and French fries cannot be called proper nutrition, so the consumption of such food will have to be limited. If you absolutely cannot deny yourself such food, cook it yourself! A homemade burger will be many times healthier than a store-bought one! The same applies to semi-finished products that supermarkets so generously offer. Refuse canned food and prepared foods, spend your time preparing high-quality and healthy food.
Stay hydrated. A person’s daily norm is approximately 2-2.5 liters of water per day, try to follow this rule.
The principles of pp are to eat fresh foods, not processed ones. What does it mean? If you have the opportunity to eat fresh vegetables, do so rather than bake or boil them. A bowl of fresh salad is always preferable to cooked soup, and fruit is much better eaten fresh than in juice form. It is fresh vegetables and fruits, in addition to useful substances, that also have a large amount of fiber, which cleanses our body.
Proper nutrition involves reducing harmful fats, which is why it is so important to give preference not to fried foods, but to boiled, stewed or baked ones. An excellent solution is to steam it; this will not only allow you to reduce your consumption of fatty foods, but will also retain all the beneficial substances in your dishes.
The foundations of pp are the culture of eating. Forget about quick snacks in the car while stuck in traffic, on the go, while you're late for a meeting, etc. etc. Each meal is a calm and thoughtful act that involves chewing food thoroughly. This way you will extract the maximum amount of nutrients and feel full faster.
Plan your menu in advance. PP is not at all difficult and inexpensive, but it does require some planning. It is extremely important to plan your menu in advance and select the products you need to avoid unwanted disruptions. Over time, such planning will become a habit and will not present any difficulty.

Budget PP menu for the week

Proper nutrition for weight loss + workouts

Proper nutrition for weight loss for girls when exercising on exercise machines has its own nuances. First of all, you need to increase your protein intake, since it is due to it that muscles are built and worked.

Carbohydrates give us energy. They are also needed when training in the gym. A few hours before physical activity, eat carbohydrate foods, then you can achieve the desired athletic results.

In addition, our body needs fats, but with proper nutrition you need vegetable fats. These elements help to cope with extra pounds, thanks to them your workouts will be most effective. However, you need to especially carefully monitor the amount of fat you consume, since the excess will immediately go into adipose tissue.

Basic rules of nutrition for weight loss for girls when exercising on exercise equipment:

The optimal time between working out at the gym and eating before it is one to two hours. If you eat lunch right before a workout, you will feel a lot of heaviness in your stomach. This will reduce the effectiveness of the exercise process and will hinder weight loss.
Lunch before training should consist of proteins and carbohydrates. For example, it could be lean boiled meat and porridge. This combination will give you strength and energy.
During intense exercise, the body loses water, so you need to rehydrate by drinking every 5-10 minutes. It also helps with weight loss.

The rules of nutrition for weight loss for girls when exercising on exercise machines continue after training. The first meal after the gym should be 30-60 minutes later. Lost energy can be replenished with carbohydrate foods (buckwheat, rice and other cereals). Supplement the porridge with low-fat meat, chicken, fish or cottage cheese.

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How to start PP?

So, you have decided to start PP, but you haven’t been able to do it yet, or you just don’t know where to start. We offer a few simple tips to help you get started.

Keep a food diary. Keeping a food diary is the best start to eating. Write down exactly everything you ate, be sure to include snacks and what you drank. Even if you are not yet able to eat healthy and nutritious foods, you will be able to analyze which foods you have in excess in your diet and which ones you do not have at all. Over time, with the help of such recordings, you will be able to regulate your diet.
PP for beginners is a rather lengthy process, so give yourself time. You cannot eliminate absolutely all harmful foods from your diet in one day and radically change your habits. From such a sharp transition you may not be able to stand it and break down. The transition to pp can take from a month to six months, so take your time. Eliminate harmful foods gradually.
Eat in company. Where to start with PP? Just stop eating alone, in front of the TV or computer. It has long been noted that alone you are able to eat much more food than in company. In addition, you will not feel comfortable eating unhealthy food in front of other people, especially if you declare your desire to follow PP.
How to switch to PP smoothly? Just buy a steamer. Even if you haven’t yet really understood the principles of the new diet, or don’t know how to prepare wholesome and healthy food, by steaming dishes you can reduce the amount of harmful fats and increase nutrients in your diet. Another simple tip is to replace the pan with a non-stick one and cook without adding oil.
Add more fresh vegetables to your diet. A good way to switch to PP is to include more fresh vegetables in your diet. They should take up the majority of your plate. Gradually increase the amount of vegetables in your diet, replacing junk foods with them.
Avoid unhealthy snacks. Avoiding unhealthy snacks that contain empty calories and a minimum of nutrients will help you quickly switch to pp. Replace chips, crackers and other snacks with dried fruits, nuts and fresh fruits.
Eat carbohydrates in the first half of the day and proteins in the second. You can start P P with this simple advice. By consuming carbohydrates in the first half of the day, you can be sure that you will definitely spend them, but for dinner it is better to leave proteins, which are slowly digested by our body.

How to switch to proper nutrition?

Maintaining a proper diet is quite easy and pleasant. Difficulties may arise during the transition to this scheme. To avoid stress on the body, it is recommended to adhere to the following rules:

Always have a small snack in a container on hand. This will help avoid a situation where, due to hunger, a person will eat fast food;
You should buy products in the store strictly according to the list, so as not to buy too much. Be sure to include fresh fruits, herbs, vegetables and various cereals in the list;
Recipes with smoked meats and canned goods should be excluded from the diet. These are quite harmful products that contain many completely unnecessary additives, preservatives and flavor enhancers;
It is necessary to avoid products that contain refined sugar. It and all possible sweets should be replaced with honey and fruit. In the center of the table there should always be not the usual cookies and sweets, but fruits and healthy bars.

In order not to break, you do not need to introduce these rules in one day. A girl or man needs to switch to proper nutrition gradually. In the first week, you can remove fast food from the menu, and in the second week, sugar. If you have an irresistible desire to eat something sweet, you can give preference to dark chocolate.

PP and water

We have already mentioned that drinking enough water is one of the main principles of PP. However, in reality, very few people monitor their water balance, which leads to excessive appetite and dehydration, which is extremely dangerous for our health.

Water not only maintains the water balance of our body, but also removes harmful toxins, improves metabolic processes, the condition of the skin, hair and nails, and promotes better digestion. This is why water and pp are two things that cannot exist without each other. It is important to understand that when we talk about water, we mean pure water, and not juices, carbonated drinks and teas. After all, juice or tea, in addition to water itself, also contains sugar and other substances. To get the most out of the water you drink, follow these simple rules:

Start the day with a glass of fresh water - this will not only prepare your gastrointestinal tract for work, but also cleanse the body of harmful substances and toxins.
Every time you feel hungry, drink a glass of water. Often our body mistakes thirst for hunger.
Be sure to drink water during physical activity. Our body loses moisture very quickly through sweat, so it is extremely important to replenish the water balance as soon as possible.
You should drink water 20 minutes before meals so as not to dilute gastric juice immediately before eating.
The habit of drinking water cannot appear in one day, so do not force yourself and increase the amount of water you drink gradually.

Is it possible to drink coffee at the PP?

What foods are the basis of proper nutrition for weight loss for girls?

Protein foods for weight loss

What should a proper nutrition program for weight loss for girls include? The best protein option is fish. It contains Omega-3 and 6 fatty acids, phosphorus, fluorine, iodine, vitamins A, E, and D that our body needs.

Based on the amount of fat, fish can be divided into three types:

Oily (more than 8%). Calorie content – 110–145 kcal per 100 g of product. For example, fish of the sturgeon family, mackerel, halibut, eel.
With medium fat content (4–8%). Calorie content – 100–145 kcal per 100 g of product. This group includes sea bass, lean herring, carp, pink salmon, pike perch, and trout.
Low fat fish (4%). Calorie content – 75–100 kcal per 100 g of product. These are cod, river perch, hake, flounder, bream, pike.

For girls who want to create a proper nutrition menu for weight loss, we advise including low-fat options in their diet. It is worth giving up smoked and fried fish. Cooking methods: steamed, grilled, baked. However, there is no need to place much emphasis on fish dishes, since an excessive amount of beneficial elements can even be harmful. You can eat fish no more than four times a week.

For meat, you should choose turkey or chicken. They are high in protein and contain fewer calories and fat than pork. The caloric value of chicken breast per 100 g of product is 113 kcal. The elements present in poultry fillet cleanse the liver of fats and improve fat metabolism. The proteins found in chicken and turkey help build beautiful muscles.

Use eggs in your diet. This product has a calorie content of 70–80 kcal and serves as a source of proteins that are well absorbed by the body. The egg contains 12 different types of vitamins (B, D, E and others) and makes you full.

Dairy

Your proper nutrition program for girls for weight loss should contain a sufficient amount of dairy products. They contain important elements, calcium and phosphorus. In addition, they speed up metabolic processes. Previously, nutritionists argued that losing weight involves using only low-fat foods. However, today it has been proven that this is the wrong approach.

Milk fats contain linoleic acid, which helps convert fat into energy, so it is not stored in adipose tissue. There is almost the same amount of this substance in dairy products as in vegetable oils. However, the latter have a very high energy value. But we still do not recommend consuming too much dairy products, since excess linoleic acid, on the contrary, leads to excess weight, and proteins remove an important element from the body - calcium.

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Kefir can help you lose weight. This dairy product is inexpensive, but contains a large number of important elements that improve intestinal microflora and accelerate metabolic processes. Kefir saturates well and can relax the nervous system.

You can also eat cottage cheese without harming your figure. This product contains a lot of protein and calcium. Thanks to this, it allows you to feel full for a long time. Curd products have low GI values, so they can be eaten in the evening. They contain a small amount of lactose, which makes these products harmless for people with lactose intolerance. You can prepare many interesting dishes from cottage cheese: cottage cheese with herbs, vegetables, fruits, as well as hot options, various snacks, and desserts.

Girls can easily dilute their menu of proper nutrition for weight loss with products such as soft cheese, Adyghe cheese, mozzarella, feta and ricotta, which have low calorie content, contain many vitamins and quickly fill you up.

Cereals

When losing weight, it is important to consume a variety of grains. This food is low in calories and contains a lot of healthy fiber, which rids the body of waste and toxins. We are of the opinion that all cereals are healthy and important for health and slimness in their own way. For better results, it is recommended to alternate different types of cereals. They should be cooked in water without adding oil.

Millet cereal promotes fat metabolism, reduces cholesterol, improves gastrointestinal activity, and rids the body of fats and antibiotics. This porridge will fill you up for a long time.

Proper nutrition for a week for a girl to lose weight should include wheat cereal. It contains few calories, inhibits fat deposition, prolongs the youth of the skin, and improves the condition of hair and nails.

Barley contains a lot of fiber, which cleanses the body of harmful substances and is involved in lipid metabolism. This porridge is hypoallergenic.

Buckwheat contains iron in large quantities. This cereal contains little fat and is long-digesting, making it satiating for a long time.

Oatmeal is high in fiber, calcium, zinc, iron, phosphorus and amino acids. It also cleanses the body of harmful substances, which affects the condition of the facial skin.

Nuts

A girl preparing a proper nutrition menu for weight loss should pay special attention to nuts. This product has a fairly high calorie content, but it is perfect for small snacks. Nuts quickly fill you up and are convenient to take with you. They are very beneficial for the skin and improve metabolic processes.

Daily intake of nuts:

peanuts – 10–12 pcs.;
almonds – 22 pcs.;
cedar – 50 g;
walnuts – 2 pcs.

Vegetables and greens

The main foods for a slim figure are a variety of vegetables. Most of them have low calorie content (the exception is those containing starch), a lot of fiber, vitamins and microelements.

What vegetables should you include in your diet when losing weight:

Cucumbers. Calorie content – 15 kcal per 100 g of product. Cucumbers contain vitamins B and C, as well as potassium and enzymes that improve intestinal motor function.
Cabbage. Calorie content – 22 kcal per 100 g of product. It contains a lot of folic acid, fiber, as well as vitamins K, B, A, thiamine, riboflavin. Cabbage helps you quickly lose extra pounds, increases endurance, and restores blood sugar levels.
Another vegetable for girls’ proper nutrition menu when losing weight is carrots. Calorie content - 32 kcal per 100 g. It contains beta-carotene, calcium, potassium, iron, magnesium, folic acid, fiber, antioxidants.
Tomatoes. Calorie content – 20 kcal per 100 g. These vegetables improve metabolism, reduce cholesterol levels, and prevent the formation of tumors.
Beet. Calorie content – 42 kcal per 100 g. The product has laxative and diuretic properties, contains betaine, which regulates fat metabolism and improves the absorption of animal proteins.
Bell pepper. Calorie content – 23–28 kcal per 100 g. It contains the largest amount of vitamin C. This vegetable accelerates weight loss, prevents baldness, prevents the occurrence of thrombosis, and improves the condition of the skin, hair, and nails.
Beans. Calorie content – 102 kcal per 100 g. It contains a lot of protein, antioxidants, and microelements. Beans prevent the complete absorption of starch and also stimulate the production of a special hormone that reduces appetite.
Celery – 18 kcal per 100 g. This vegetable contains components that cleanse and rejuvenate the body. Celery also gives energy and relaxes the nervous system.
Proper nutrition for a week for girls to lose weight must include zucchini. Its calorie content is 23 kcal per 100 g. This vegetable improves intestinal motility and restores normal water-salt balance.
Pumpkin. Calorie content – 25 kcal per 100 g. The product accelerates metabolism and strengthens bone tissue.
Dill, parsley, basil, turnips, lettuce, cilantro, onions, and garlic have negative calorie content. More calories are spent on their absorption than consumed.

Fruits and berries

Fruits and berries have large reserves of fiber, macroelements, and beneficial vitamins. They contain tannins and essential substances that accelerate metabolism. The elements that make up fruits and berries help remove toxins and improve the functioning of internal organs. All this contributes to weight loss.

A girl's proper nutrition menu for weight loss must contain fruits such as apple, pineapple and grapefruit. Apples contain pectin, folic acid, and vitamin C. These elements restore intestinal microflora and speed up metabolism. Pineapple is considered a powerful fat-burning fruit due to its bromelain content. However, its miraculous properties are greatly exaggerated. Bromelain does not promote fat burning, but only helps in the absorption of various foods (dairy, legumes, meat, fish). Grapefruit removes excess fluid from the body and improves fat metabolism.

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Failure at PP - what to do?

If you have a breakdown during the PP, then you should not panic and blame yourself for it. First of all, it is important to understand why exactly the breakdown occurred:

Perhaps you introduced too strict restrictions, abruptly eliminating familiar foods, and your body could not withstand such a load. If this is indeed the case, then reconsider your diet and choose a less strict menu.
Your body now requires more nutrients and calories. For example, a breakdown during menstruation happens quite often, since during this period our body requires more energy. In this case, you should just wait out this period.
You introduced additional physical activity, but did not take it into account in your diet. Here you need to seriously work on your nutrition in light of the increase in your energy costs.
You skip meals. If you regularly skip meals, then a breakdown on the meal plan is inevitable, since the body will be in a stressful state, and you will try to overcome the feeling of hunger by any means.

How to return to pp after a breakdown? The main thing is not to give yourself new tests and restrictions. Often people try to arrange strict fasting days for themselves after breakdowns, but this is strictly not recommended, since by doing so we again force the body to experience stress. Just review your diet and get back to eating right.

Myths about proper nutrition

In the information field around PP there are erroneous opinions and facts. They are based on laziness and lack of willpower in some people and discourage those who want to move on to a conscious existence. We will debunk the most popular myths to protect you from fears.

1. Healthy food is not tasty. The list of dishes recommended by nutritionists is quite diverse. If you wish, it is not difficult to find interesting combinations of flavors. You don't have to choose between benefit or pleasure.

2. Eating healthy is very expensive Cereals, chicken, vegetables, fruits are no more expensive than canned food, burgers, pastries, and sausages. It is not necessary to buy products marked “ECO” - it is not a guarantee of freshness and the presence of vitamins.

3. If you eat 6 times a day, you can gain weight. Starvation diets bring quick but short-term results, while causing damage to health. Nutrition should be complete. To stay in shape, it is important to maintain caloric intake and add physical activity and sports.

4. Complete refusal of carbohydrates Carbohydrates are necessary for humans as they provide energy. And glucose helps produce the hormone of joy - serotonin.

5. Forget about sweets This formulation is not correct. There are many options for delicious and healthy desserts. Dark chocolate, for example, strengthens the immune system and stimulates mental activity. But it is better to consume all treats in the first half of the day.

6. There are foods that speed up metabolism Caffeine and some spices can slightly speed up metabolism, but their effect is so insignificant that it makes no sense to rely on them.

7. You need to drink fruit juices Freshly squeezed juices lack fiber and have a reduced amount of vitamins - this is their main difference from fruits in a negative way.

8. Eliminate gluten Gluten is a protein found in many grain plants. It is customary to talk about it in a negative way: consuming gluten leads to atrophy of the colon mucosa and impaired fat absorption. But the listed consequences of eating gluten are only true for patients with celiac disease.

9. Regular cleansing of the body There is a cult of detoxification, in other words, cleansing. But according to scientists, detoxification is used only for medical purposes and should be carried out under the strict supervision of doctors. The body removes toxins on its own through the liver, kidneys and skin.

Cheat meal at PP

To avoid breakdowns during the training program, you can have a cheat meal. This is the so-called planned “load day”, when you indulge yourself in forbidden foods and desserts. A cheat meal during PP is carried out with the aim of avoiding breakdowns, in this way we let our body understand that it is not deprived of its usual goodies. How to properly perform chimil on pp:

Choose one meal during which you will have a cheat meal.
It is best to have a cheat meal in the morning, so you have a chance to burn off the calories you eat.
If you have a cheat meal, you should not give up other meals that day - a cheat meal for breakfast, lunch and dinner as usual.
A cheat meal at pp is held no more than once a week, this will be enough to treat yourself to goodies, but at the same time remain in your usual routine.

Menu options for the week

Every person has food preferences. Therefore, there are many menu examples. We offer two diet options for the week: the first is balanced - for people who want to eat as healthy as possible; the second - dietary - for athletes seeking to reduce body fat.

Diet plan for maintaining weight and promoting health

1 - breakfast, 2 - lunch, 3 - afternoon snack, 4 - dinner.

Monday:

Oatmeal, sandwich with cheese and butter, tea.
Vegetable soup, beef cutlet, green salad.
Casserole of 2 eggs and cauliflower.
Boiled chicken fillet, baked vegetables.

Tuesday:

Muesli with milk, apple.
Vegetable soup, potato casserole with minced meat.
Cottage cheese with raisins.
Boiled chum salmon, vegetable and herb salad with butter.

Wednesday:

Millet porridge, dried fruits.
Chicken soup with noodles, pilaf with meat.
Cottage cheese casserole with raisins and honey.
Cabbage rolls with minced meat.

Thursday:

Scrambled eggs from 3 eggs, black bread, pear.
Chicken soup with noodles, goulash.
Cottage cheese, a glass of kefir.
Fish balls, cucumber and tomato salad with sour cream.

Friday:

Barley porridge, sandwich with cheese and butter, tea.
Ukha, navy-style pasta.
Cottage cheese casserole with raisins.
Baked red fish, stewed vegetables.

Saturday:

Muesli with milk, pear.
Ukha, roast pork and potatoes in pots.
Sweet pies, tea.
Baked chicken with spices, stewed vegetables.

Sunday:

Scrambled eggs from 4 eggs, toast with butter - 2 pieces, tea.
Meat pie, tea.
Cottage cheese, a glass of kefir.
Pork cutlets, fresh vegetable salad with vegetable oil.

Liliya Karpusevich

Sports nutritionist, dietitian

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We choose whole grain bread. It is high in fiber, which lowers the glycemic index and keeps you full for a longer period.

Weekly meal plan for losing weight athletes

1 - breakfast, 2 - snack, 3 - lunch, 4 - snack, 5 - dinner.

Monday:

Oatmeal with milk, green apple.
A glass of kefir, a handful of dried fruits.
Meat broth, boiled fish, green salad.
Natural yogurt with pieces of fresh fruit.
Steamed cutlets, stewed vegetables.

Tuesday:

Two toasts with butter, the whites of 2 boiled eggs, tea.
Vegetable salad with sour cream.
Pilaf with chicken.
Cottage cheese casserole.
Boiled chicken fillet, stewed cauliflower.

Wednesday:

Muesli with milk, pear.
A handful of nuts.
Boiled pink salmon, baked vegetables.
A glass of kefir, a handful of dried fruits.
Cabbage rolls with minced meat.

Thursday:

Scrambled eggs from 3 eggs (1 yolk), ham sandwich, tea.
Fruit salad with yogurt.
Vegetable soup, steamed pork cutlets, green salad.
Cottage cheese.
Vegetable and seafood salad with vegetable oil.

Friday:

Omelet with milk, orange.
A glass of natural yogurt.
Beef goulash, vegetable stew.
Kefir, banana.
Baked red fish with broccoli and asparagus.

Saturday:

Cheesecakes with raisins and sour cream, tea.
A glass of milk, oatmeal cookies.
Stewed beef with rice, vegetable salad.
Cottage cheese casserole.
Stewed liver, fresh vegetable salad with butter.

Sunday:

Rice porridge with milk, toast with butter and cheese, jelly.
Orange, apple.
Durum wheat spaghetti, boiled cod.
Cottage cheese, a glass of kefir.
Boiled beef, stewed vegetables.

Liliya Karpusevich

Sports nutritionist, dietitian

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Low-fat dairy products increase insulin. This hormone promotes the accumulation of fluid in the adipocyte (fat cell) and prevents fat burning. Therefore, it is better to choose 3.2–5% milk. The fat component in this case acts as an inhibitor.

Advice: while on a diet, give yourself small indulgences once a month: a slice of pizza, your favorite dessert, etc. This will make it easier for you to bear the restrictions.

Daily routine at the checkpoint

Do I need to follow a PP daily routine? In general, there are no definite and specific recommendations, since in this matter we are guided by the rules of regular five meals a day. PP necessarily includes breakfast, lunch and dinner. Between these three meals, you should definitely have snacks - this is second breakfast and afternoon snack. For example, the timing mode may look something like this:

7:00 - First breakfast. 10:00 - Second breakfast. 13:00 — Lunch. 16:00 — Afternoon snack. 19:00 - Dinner.

You can change the feeding regime over time depending on your lifestyle, but, most importantly, do not forget that it is better to take the last meal three hours before bedtime, no later.

What weight is considered “normal”?

Normal weight

is not an abstract concept that everyone can interpret in their own way.
There is a specific indicator “ body mass index (BMI)
” that will show whether you are really overweight, or whether it is more of a self-esteem complex. BMI is calculated simply: weight in kilograms must be divided by height in meters and the result squared. Overweight is indicated by a BMI above 25, and obesity by above 30.

Calculating body mass index allows you to objectively assess your own weight, and not follow stereotypes, taking cues from catwalk models. Often people worry about problems with excess weight, although they do not have such a problem. BMI avoids subjective assessment. In addition, the body mass index shows a tendency to be overweight or, conversely, to be thin.

. It is enough to compare the resulting indicator with the “norm”. If your indicator is close to the upper limit, it means that you have a tendency to be overweight, but this is still not a reason to go on a hunger strike.

It is important to understand several points related to BMI:

BMI is not a constant value
, so it needs to be calculated regularly to track dynamics. BMI is indirectly affected by calories. It seems that the easiest way to lose weight is to spend more than you consume. Alternatively, you can reduce the energy value of food while increasing physical activity, but this is a dead end.
The desire to lower your BMI through sudden weight loss can lead to exhaustion of the body
. Arranging “fasting days” is sometimes useful, but not for the sake of losing weight. Judge for yourself: if your new diet forces you to openly starve or increase your level of physical activity to an unrealistically high level, then your body will work for wear and tear. Perhaps you will achieve a short-term effect, but when you lose your temper or your body fails, all the lost kilograms will come back with interest,

PP tips

Despite the fact that this technique is called Proper Nutrition, very often some people encounter difficulties arising from changing their diet. What are these difficulties and how to avoid them?

Constipation with PP is one of the most common complaints. A balanced diet cannot be the cause of this disorder, which means you need to reconsider your diet. Constipation is a common occurrence when eating too much protein and limiting fiber. Analyze the amount of protein you eat, maybe you are overusing it, and add more fresh vegetables and fruits.
Why does my stomach hurt on PP ? is another common question. It should be understood that any pain during PP is unacceptable, and if there are any incomprehensible symptoms, then the first thing you should do is consult a doctor. PN is not a general panacea for absolutely everyone; some gastrointestinal diseases are at odds with the nutritional principles of PN: for example, if you are lactose intolerant, you cannot consume dairy products, and some gastrointestinal diseases limit the consumption of fiber, which leads to gas formation and diarrhea. Only a doctor can give you the main advice after you have been examined. Don't forget about it!
Why doesn't PP help you lose weight? Do not forget that proper nutrition is not a diet whose goal is to lose excess weight. The goal of P P is to improve nutrition and digestion to ensure the smooth functioning of your body. PP is a healthy diet that will help you maintain a constant weight. PP for weight loss has slightly different principles and rules.

So, if you are tired of health problems and want to improve your well-being and appearance, then be sure to use our recommendations and PP tips. In just a few months, you can radically change your habits and improve your standard of living. And, of course, don’t forget to tell us about your results!

Maybe you already adhere to pp and have your own secrets and subtleties? Be sure to share with us in the comments!

Benefits of proper nutrition

Modern nutritionists call the basic principles of proper nutrition the “Free Diet.” This is one of the most effective and safe directions in the process of weight normalization. Among the main advantages of this system are:

No need to make a sacrifice in the form of giving up certain foods;
To lose weight, you just need to follow certain recommendations and plan your diet wisely;
Rapid improvement in metabolism, which promotes rapid weight loss;
This diet is ideal for those people who have problems with digestion, gastrointestinal tract problems, diabetes mellitus or heart and vascular diseases.

If a person chooses proper nutrition, within a month he notices how his performance significantly increases and his mood improves. The reason for this advantage is based on the fact that in each dish, built according to the rules of PP, there is an optimal ratio of fats, carbohydrates and proteins.

How should you eat to lose weight?

Many people mistakenly believe that there are two ways to lose weight.

:
either eat little
or
exercise a lot
, so some go on a diet, while others go to the gym.
In fact, there is only one way, and it includes adjusting the diet
and
selecting optimal physical activity
.

The diet should be balanced and varied; this can also be called a kind of diet, but not a temporary diet, but a permanent one. Compliance with the principles of proper nutrition should become part of your lifestyle; this is the only way you can not only achieve the desired results, but also maintain them.

The diet should be formed based on your physiological needs

, then you can stick to your chosen diet for a long time until conditions change. For example, diet may change with age, and in women, pregnancy may be a reason for changing it. To understand the principles of proper nutrition and assess how well your current diet corresponds to them, you need to answer several questions:

Is your diet varied?
A person's diet should regularly include fruits, vegetables, grains, low-fat dairy products, and protein-rich foods.
Do you like what you eat?
Psychology is also important, food should not only satisfy hunger, but also please, at least not disgust, otherwise you will experience discomfort during every meal.
Can you refill your grocery cart at your local grocery store?
You need to understand that your daily diet should be based on products that are easy to find and buy. You may be a fan of exotic foods, but if you can only replenish your supplies during foreign holidays, then this is definitely not a basic diet. Look for analogues “in the local market”.
How many foods does your diet prohibit?
A properly selected diet is not based on prohibitions. You should be able to eat almost anything, but in limited quantities.
Can you afford your chosen diet?
Unfortunately, our desires do not always correspond to our capabilities, so if you cannot afford elite products, or you do not have time to prepare complex but very healthy dishes, then you will have to abandon the compiled diet in favor of a more realistic one.
Is your diet safe?
As we have already noted, the diet should be balanced and contain sufficient quantities of necessary nutrients and calories, then you can lose weight not only effectively, but also safely, and subsequently maintain your weight within normal limits.
Have you forgotten about physical activity?
This, of course, does not directly relate to diet, but without physical activity, your aspirations to lose weight only by adjusting your diet will be doomed to failure. At least in the future.

If you were unable to give positive answers to even some of the questions asked, then the chosen type of nutrition is not suitable for you. It is worth seeking advice from a nutritionist or once again independently comparing desires and possibilities, taking into account our advice.