What is a PP diet?This is, first of all, the "proper nutrition" abbreviation.The idea of creating such a diet was raised against the background of spreading specific, slightly restrictive or closely eliminating the use of different products and demanding, for example, to remove all carbohydrates from the diet, eat only liquids or has salt -free rice for a week.Such diets are harmful to health, present the digestive system and the body as a whole in a stressful state, and contribute to the rapid return of pounds thrown at the end of the food restriction period.
The diet of proper nutrition, in fact, is designed to provide the body with all the necessary nutrients and trace elements and is based on the principles of proper nutrition.However, just eating correctly against the background of passion for diets is "non-method", and PP (proper nutrition) is presented as "PP diet for weight loss".
Does PP help to lose weight?
Despite the backdrop of fast food of fasting, semi -finished products, the abundance of PP industrial cakes helps to return to the dietary bases set at the genetic level.A person needs a certain amount of protein, fats and carbohydrates per day with calorie content due to the energy costs of each particular organism.
All types of nutritional benefits of civilization, rich in rapid carbohydrates and fats, additives, appetite stimulants, altered food behavior contribute to a rapid increase in body weight.When following the principles of PP, the proper nutrition system, excess weight does not accumulate.Reduce fat reserves is only facilitated by an increase in energy consumption, ie, physical activity in the body.
It is quite possible to lose weight in PP if the daily diet provides calories in a smaller volume than it is necessary for physiological processes.There are two options: to eat properly, observe the daily calorie content for the body (calculated depending on the ratio of age, growth, body weight, gender and activity) and increase physical activity, or reduce nutrition calories.
The best results are revealed to those who neglect the right food before the diet and have significant excess weight.The system is based on replacing high -calorie foods with low food value for useful products and excluding "snacks".However, PP does not mean a sharp restriction of portions and food volumes, so you do not have to leave, replacing a harmful hamburger with a whole trout.
When following the rules and calculating the calorie content of PP, the diet helps lower weight by an average of 4-6 kg per month, depending on the initial parameters.
Is there any benefit from PP?
Undoubtedly, proper nutrition helps maintain and even restore health.In the menu for the week there are products that offer body needs in both nutrients and vitamins and minerals.
In the diet, you can also include products and dishes that help meet increased needs for 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 the lack of trace elements included in these dishes.Thus, for example, the love of carbonated drinks shows not carbohydrate deficiency, but masks the lack of calcium foods, and it is necessary not to adjust it "coca-cola", but from dairy products.
| The desired product | ABSENCE | Processing of the products of the missing element |
| Fatty dishes, food, soda drink | Calcium | Dairy products (yogurt, cheese, cottage cheese), legumes, sesame seeds, nuts |
| Bread, sdba | NITROGEN | Nuts, beans, beans |
| Chocolate products, cocoa | Magnesium | Cabbage, baked potatoes, seeds, nuts, beans |
| CONFECTIONERY | Chrome, slow carbohydrates | Fruits, barley (barley porridge), cereal cereal |
| Salt, salty food | Sodium chloride, calcium | Seaweed, cheeses, cottage cheese |
Product replacement allows you to saturate the body with the necessary trace elements and prevent "decay" from the diet.
Diet "Proper Food": We are losing weight in the correct order
As in all diets, known or medical, there are basic principles.They do not oppose the rules of a healthy diet, on the contrary, they are essentially based on them.Some of the principles should be regulated in accordance with body characteristics and new studies in medicine and diet, however, this diet allows for small deviations and may adapt to the needs of a particular person.
Principles of PP:
- The exclusion of semi -finished products, fast food, carbonated drinks, industrial cakes, sausages, canned goods, chips, almost all products cooked outside the home and do not have the proper ratio of protein, fats and carbohydrates.Categorically impossible to eat food with glutamate additives, sugar substitutes or its abundance;
- salt restriction;
- Every day after sleep, first of all, you should slowly drink 200-300 ml of warm water;
- The dishes are evaporated, baked, boiled, boiled.Fried food is forbidden;
- The fifth of the diet consists of fresh fruits and vegetables;
- Fast carbohydrates are almost completely excluded, replacing them with slow products: cereals (not fast cooking), bread (from thick flour), old pasta, ugly vegetables.Berries, fruits and honey - fast carbohydrate sources - included in meals during breakfast and day;
- The total volume of animal protein is calculated by body weight: 1 g protein should be applied for 1 kg of weight;
- Volume of juice (preferably water and herbal teas, unnecessary fruit drinks, compounds) is at least 2 liters a day, with a mandatory glass of warm water 30 minutes before each meal;
- Carbohydrate vessels are distributed for admission in the first half of the day, protein - in the second;
- It is recommended to use only unsaturated fats: olive, oil, fish (salmon, trout), seeds, nuts, avocados, etc.The total volume is 1/5 of the daily diet;
- Food-4-5 times a day, with a maximum period between food in 4 hours.Last meal - 3 hours before bedtime.Snacks are possible (no more than 2 times a day, among total meals, for example, 200 g kefir or an unsaturated apple);
- Potato and pasta vessels are not combined with protein;
- You should eat at the same time, without accompanying classes (watching TV, computer games, talking on the phone, etc.), chewing completely, slowly: this contributes to better absorption of food and faster saturation.
Proper food: Menu
There is no strict menu in the right food system.Proper nutrition is a diet, which includes full foods with the following principles and excluding harmful products.With proper nutrition, each person chooses the basic and companion dishes that are most appropriate in the diet for him and his family members.
Proper food: An example of losing weight for a week
With proper nutrition, the menu for one week for the purpose of losing weight is compiled based on the person's parameters and characteristics.However, there are budget examples of plans and diets with proper nutrition.So what can you eat?
| Food/Day | First meal | Second meal | Third | Intermediate (second morning, afternoon snack) |
| Monday | Full wheat bread, cheese, vegetables, green tea | Boiled meat, steamed vegetables (cauliflower, green beans), rose decoction | Roasted broccoli with cheese, boiled eggs, mint tea | A glass of kefir |
| Tuesday | Yogokvasha, vegetable salad, apples.Cicoria | Vegetable soup (no potatoes), roasted meat.Non -carbonated mineral | Boiled salmon, brown rice.Gorgeous fruit drink | Fruit |
| Wednesday | Steam or baked omelette, greens, orange, tea | Valnutin Steam Onsballs, boiled beans, vegetable salad.Freshly squeezed fruit juice | Table | Kefir |
| Thursday | Vegetable salad, toast with curd, tea | Full wheat pasta, vegetable salad, dried fruit compote | Fish cutting, steam broccoli, tea | Apple |
| Friday | Oatmeal without sugar, oil, apples and cinnamon, fruit juice | Snum pumpkin soup, roasted chicken, vegetable salad, tea | Boiled Turkey, boiled carrots, fruit drinks | Yogokvasha, ash |
| Saturday | Ripe potatoes filled with curd and herb, fruit juice | Baked fish with boiled rice, green salad with tomatoes, tea | Curd cheese (up to 6% fat content, 150 g), unsaturated fruits, tea | Apple |
| Sunday | Toast with eggs, cheese and tomatoes, greens, fruit drinks | Steam veal, baked potatoes, vegetable salad, tea | Steam omelets with green beans, unsaturated fruit | Kefir |
Adaptation of the diet
Depending on the purposes and skills of the menu, you can compile by changing products to the corresponding calorie content and composition, filling and excluding dishes in the individual choice.
How long does the diet last with the right food?
This diet does not imply restrictions on deadlines.When switching from a chaotic diet to the principles that correspond to the right nutrition, it must be remembered that this type of food behavior is a natural, predominant choice that provides the body and corresponds to its needs.After the period of attaining the desired body weight, it should not return to the previous style of food, the power system with this diet allows you to easily and gladly adhere to its lifelong rules.
Medical restrictions on food
The diet that is appropriate and is "right" for everyone and everyone does not exist.Different state of health, diseases, restrictions make you respect different rules and menu.However, in general, this diet is considered the most "healthy" and maximum adapted to the body's requirements.