What is a diet?This is first the abbreviation "correct nutrition".The idea of creating such a diet occurred against the background of the spread of special diets, which easily restrict or firmly remove the use of different products and are required, for example, to remove all carbohydrates from diet, only eat liquids, or there is a rice without salt for a week.Such diets are harmful to health, introduce the digestive system and the body as a whole into a stressful state and contribute to the quick return of the kilograms thrown away at the end of the food period.
The diet of the right nutrition should provide the body all the necessary nutrients and trace elements and is based on the principles of the right nutrition.The “non-method” is only correctly against the background of the passion of the passion for diets, and PP (correct nutrition) is shown as a “PP diet for weight loss”.
Does PP help to lose weight?
Against the background of fasting food, semi -hostile products helps the wealth of sweets from the industrial production of PP to return to the basics of the genetic diet defined on the genetic level.One person needs a certain amount of proteins, fats and carbohydrates per day with the calorie content that is due to the energy costs of each specific organism.
All types of nutritional advantages of civilization, rich in fast carbohydrates and fats, additives, stimulating appetite and changed food behavior contribute to the rapid increase in body weight.When complying with the principles of PP, the system of proper diet, there is no excess weight.The decrease in fat reserves is only made easier by increasing energy consumption, ie physical activity on the body.
It is quite possible to lose weight on the PP if the daily diet delivers calories in a lower volume than is required for physiological processes.There are two options: to eat properly, to observe the daily calorie content for the body (depending on the ratio of age, growth, body weight, gender and activity) and to increase physical activity or to reduce the calorie content of the diet.
The best results are found in people who neglect the right nutrition before diet and have a considerable obesity.The system is based on the exchange of food with a high veal agent with low food value for useful products and the exclusion of "snacks".However, the PP does not imply a sharp restriction of portions and food volumes, so that they should not be carried away and should replace a harmful hamburger with a whole trout.
When following the rules and calculation of the calorie content of PP, diet helps to reduce the weight of an average of 4-6 kg per month depending on the initial parameters.
Are there any advantages of PP?
The proper nutrition undoubtedly helps to maintain health and even restore it.In the menu for the week there are products that offer the needs of the body in both nutrients as well as in vitamins and minerals.
In diet, you can also include products and dishes that help meet the increased needs of certain substances that are disguised as a desire to eat "harmful" food.Researchers have long proven that the desire for some types of dishes and products does not always mean a lack of trace elements in these dishes.For example, the love for carbonated drinks does not indicate a lack of carbohydrates, but masked the lack of calcium food, and it is necessary not to adapt it "Coca-Cola", but from dairy products.
| The desired product | Deficiency in the body | Processing of products of the missing element |
| Fat dishes, food, sodage drinks | calcium | Dairy products (yogurt, cheese, hut cheese), legumes, sesame seeds, nuts |
| Bread, SDBA | Nitrogen | Nuts, beans, beans |
| Chocolate products, cocoa | magnesium | Kohl, baked potatoes, seeds, nuts, beans |
| sweets | Chrome, slow carbohydrates | Fruits, barley (barley porridge), mueslicereals |
| Salt, salty food | Sodium chloride, calcium | Sea bar, cheese, cottage cheese |
By replacing products, you can saturate the body with the necessary trace elements and prevent "breakdowns" of the nutrition.
Diet "correct nutrition": we lose weight properly
As in all diets popular or medical diets, there are basic principles.They do not contradict the rules of a healthy diet, on the contrary, basically they are basically based.Some of the principles must be adapted in accordance with the characteristics of the body and the new studies in medicine and nutrition.However, this diet enables minor deviations and can be adapted to the needs of a specific person.
PP principles:
- The exclusion of semi -fine products, fast food, carbonated drinks, industrial sweets, sausages, canned goods, almost all of the products cooked outside the house and not the correct ratio of proteins, fats and carbohydrates.It is categorically impossible to eat foods with glutamate additives, sugar substitutes or its abundance.
- Salt restriction;
- Every day after sleep, you first have to drink 200-300 ml of warm water.
- The dishes are steamed, by baking, cooking, decorating.Fried food is prohibited;
- The fifth of the diet consists of fresh fruit and vegetables;
- Fast carbohydrates are almost completely excluded and replace it with slow products: muesli (not quick cooking), bread (made of coarse flour), senior pasta, ugly vegetables.Berries, fruits and honey - sources of faster carbohydrates - are contained in meals in the morning and during the day.
- The total volume of the animal proteins is calculated by body weight: 1 g protein should be used per 1 kg of weight;
- The liquid volume (preferably water and herbal teas, unsweetened fruit drinks, compota) is at least 2 liters a day, with an obligatory glass of warm water 30 minutes before each meal;
- Carbohydrate courts are distributed in the second distribution in the first half of the day, protein;
- The use of only polyunsaturated fats is recommended: olives, linen oil, fish (salmon, trout), seeds, nuts, avocados etc. The total volume is 1/5 of daily diet;
- Essen-4-5 times a day with a maximum time between food after 4 hours.The last meal - 3 hours before going to bed.Snacks are possible (no more than twice a day, under the total meals, for example 200 g kefir or an unsweetened apple);
- Potato cases and noodles are not combined with protein;
- At the same time, you should eat thoroughly without any associated courses (television, games on a computer, phone calls, etc.), slowly: This contributes to better absorption of food and faster satiety.
Correct nutrition: menu
There is no strict menu in the right nutrition system.The right nutrition is a diet that includes complete meals with the following principles and the exclusion of harmful products.With the right nutrition, every person selects basic and accompanying dishes that are best suited for him and his family members.
Proper nutrition: an example of a week for weight loss
With the right diet, the menu is compiled for a week with the aim of losing weight, based on the parameters and characteristics of the person.However, there are budget examples for plans and diets with a reasonable diet.So what can you eat?
| Food/day | The first meal | The second meal | The third meal | Intermediate (second breakfast, afternoon snack) |
| Monday | Whole grain bread, cheese, vegetables, green tea | Cooked meat, steamed vegetables (cauliflower, green beans), rosehip glow | Broccoli with cheese, cooked egg, mint tea baked | A glass of kefire |
| Tuesday | Yogokvasha, vegetable salad, apple.Cicoria drink | Vegetable soup (without potatoes), baked meat.Non -coal -oriented mineral water | Boiled salmon, brown rice.Wonderful fruit drink | Fruit |
| Wednesday | Steam sOMELETT or baked, green, orange, tea | Valnutin steam meat balls, steamed beans, vegetable salad.Freshly squeezed fruit juice | Cottage Cheese Casserole, unsweetened apple, vegetable juice | kefir |
| Thursday | Vegetable salad, toast with cottage cheese, tea | Whole grain pasta, vegetable salad, dried fruit compote | Fish schnitzel, steamed broccoli, tea | Apple |
| Friday | Oatmeal without sugar, oil, apple and cinnamon, fruit juice | Snum -pumpkin, baked chicken, vegetable salad, tea | Cooked turkey, steamed carrots, fruit drinks | Yogokvasha, ash |
| Saturday | Baked potatoes with cottage cheese and herbs, fruit juice | Baked fish with boiled rice, green salad with tomatoes, tea | House cheese (up to 6% fat content, 150 g), unsweetened fruits, tea | Apple |
| Sunday | Toast with egg, cheese and tomatoes, greens, fruit drinks | Steam hall, baked potatoes, vegetable salad, tea | Steam omelet with green beans, unsweetened fruits | kefir |
Adaptation of nutrition
Depending on the goals and skills of the menu, you can put together by changing products in an individual selection by changing products in the corresponding calorie content and composition.
How long does the nutrition take with the right nutrition?
This diet does not implant any restrictions on the deadlines.If you switch from a chaotic diet to the principles of the right nutrition, it should be remembered that this type of food behavior is a natural, predominant choice that meets the body and needs.After reaching the desired body weight, one should not return to the previous food style.The power supply system with this diet enables you to easily and pleasantly comply with your rules throughout life.
Medical restrictions on nutrition
The diet that is suitable and is "right" for everyone and does not exist.Various health states, diseases and restrictions let them adhere to different rules and menu.In general, however, this diet is considered the "healthiest" and at most adapted to the requirements of the body.