The 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 lifelong nutrition, 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 is really "proper nutrition" or another marketing ploy of nutritionists.
So, decoding the combination of PP - proper nutrition, a technique based on normalizing the diet and bringing it to the correct, optimal option. The diet does not require sacrifices such as starvation, refusal of meat, monoed or the use of kefir alone. All that is needed from a person is to make the proposed regime the norm for the rest of his life, and this, as nutritionists promise, is not only a guarantee of graceful forms, but also 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, gallstone disease, etc. ).
Healthy Eating - PP Diet Rules
Certain rules will have to be strictly followed. Moreover, proper nutrition after a diet is the diet itself, i. e. it is necessary to observe it all your life. The rules themselves are not burdensome, but at first they will require the use of willpower and the abandonment of a number of "goodies".
Fast food and other "junk" food is completely and forever excluded from the diet: crackers, chips, soda, chocolates, confectionery, french fries, pizza, sugar, sausage, sausages, sauces, bars, alcohol (with the exception of natural wine), fast foodcooking, etc.- Salt is significantly limited.
- Every 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 steam.
- 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 oil, flaxseed oil, avocado.
- You can eat only slow carbohydrates: wholemeal bread, cereals, durum wheat pasta, unsweetened vegetables. The exception is fruits, berries and a little honey. But they should be properly distributed 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 advisable to eat only protein foods.
- It is highly advisable to start a meal with raw vegetables or a salad made from them (if they are provided for 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 food thoroughly, focus on food, do not eat while watching TV or phone calls.
Replacing "harmful" with "usefulness"
Surely every person who has experimented with diets knows how hard it is to give restrictions, especially concerning dangers, when you would give half your life for a piece of chocolate! Such desires are the most common cause of dieting breakdown.
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 foods and not break the diet:
| Desired "harmful" product | What is evidenced by | "Healthy" substitute |
Carbonated drinks; Fatty food |
Lack of calcium | Cheese, sesame seeds, broccoli, legumes, grapes, almonds, apples, cottage cheese. |
| Black tea, coffee | Lack of sulfur | Broccoli, strawberries, cranberries, carrots, almonds, cucumbers. |
| White or black bread (non-whole grain) | Lack of nitrogen | Legumes, nuts. |
| Fried | Lack of carbon | Fresh fruits. |
| Salty | Chloride deficiency | Dry seaweed, sea salt (in dishes). |
| Sweet | Lack of chromium and carbohydrates | Fresh fruits, mushrooms, 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 people practicing this weight loss system. When drawing up the menu, you should adhere to the rules of diet and your own taste preferences.
Diet of proper nutrition - menu for the week
Ideally, there should be 4 meals, the last of which should be 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 of them are main, and 2 are snacks. You should eat at the same time, adjusting the optimal biological rhythm of digestion.
PP diet for a week - an example menu:
| Breakfast (30% of 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. Herb tea. | Vegetables baked with cheese and herbs. Mint tea. |
| Day 2 | ||
| Steamed omelet of 2 eggs, herbs and fresh tomato. The fruit. Rosehip tea. | Pumpkin soup. Boiled fish with boiled rice, raw vegetables. Lemon drink. | Low-fat cottage cheese 150 grams. Fresh unsweetened fruits. Still mineral water. |
| Day 3 | ||
| Whole grain pasta with herbs. Toast. Red tea. | Turkey meatballs on a raw vegetable fur coat. Pea mash. Fruit fresh. | Vegetable salad and curd cheese. Tea. |
| Day 4 | ||
| Oatmeal with apple, cinnamon and butter. Low-fat yogurt. Tea. | Pilaf from chicken breast and wild rice. Raw vegetables without dressing. Natural unsweetened vegetable juice. | Steam fish cakes with stewed carrots. 1 toast. Lemon drink. |
| Day 5 | ||
| Baked potatoes with cheese and green beans. Leaf salad with olive oil. Toast. Tea with lemon. | Cauliflower puree soup, steamed salmon, green salad. Cranberry juice. | Steam omelet with broccoli. Green tea. |
| Day 6 | ||
| 1 boiled egg. Whole grain muffin with peanut butter. Fruit tea. | Boiled lentils and salad with orange-peanut sauce. Turkey in sauce. | Braised beans and green salad. Kefir. |
| Day 7 | ||
| Buckwheat lavash with cheese and vegetable filling. Lemon water. | Boiled veal. Green soup. Raw vegetable salad. Still mineral water. | Trout baked with lemon juice. Tea. |
Diet for a month
Based on the menu presented above, you can develop a diet for a month, including cereals, vegetables, eggs, poultry, fish, seafood, meat and always raw fruits and vegetables in the diet.
How much can you throw off on a PP diet
If you strictly follow the indicated advice of a nutritionist, without disruptions 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.
Diet proper nutrition for weight loss - the opinion of doctors
In general, medical practitioners 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 conditional concept that is often exploited by unscrupulous nutritionists, fitness trainers and marketers who, under the guise of "proper nutrition, " offer sometimes useless, if not harmful, diet.
According to doctors, a single, universal system of proper nutrition that would suit people with different indicators of weight, health and age simply does not exist. Each person is an individual with characteristic features of metabolism, excess or deficiency of certain microelements and vitamins. In order to choose the optimal diet for a person, you should pass tests, identify what 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 go on the right diets" should be deliberate, balanced, and most importantly - acceptable in the state of health!