The PP weight loss diet is one of the most popular weight normalization trends in recent years. For some, the term PP has become the norm for lifelong nutrition, while others are just becoming familiar with the simple rules of PP. In this article we are going to understand all the intricacies of nutrition and try to figure out that this is really "proper nutrition" or some other marketing ploy used by nutritionists.
So, decipher the combination of PP - Proper Diet, a technique based on normalizing diet and bringing it to the right, optimal option. The diet does not require sacrifices such as starvation, denial of meat, mono, or the use of kefir alone. All a person needs is to make the proposed regimen the norm for the rest of his life, and this, as nutritionists promise, is a guarantee not only of graceful forms, but also of good health.
Goals and purpose of "proper nutrition"
A balanced diet naturally contributes to the normalization of weight, which is associated with an improvement in metabolism and the transition to a proper physiological diet. In the meantime, the PP diet is considered optimal for people with digestive problems, who suffer from diseases of the gastrointestinal tract and the cardiovascular system, in the period after childbirth and as a preventive diet against many diseases (high blood pressure, obesity, Diabetes mellitus, osteoporosis, gallstone disease). etc. ).
Healthy Eating - PP Diet Rules
Certain rules must be strictly followed. In addition, proper post-diet nutrition is the diet itself; H. it is necessary to watch it all your life. The rules themselves aren't burdensome, but they first require the use of willpower and the abandonment of a series of "goodies".
Fast food and other "junk" foods are completely and forever excluded from the diet: crackers, french fries, soda, chocolates, confectionery, french fries, pizza, sugar, sausage, sausages, sauces, bars, alcohol (with the exception of naturalWine)), fast food cooking, etc.- Salt is considerably limited.
- Each day you should start with a glass of clean water and drink it slowly in small sips. Breakfast - in half an hour.
- Cooking methods: boiling, braising, baking and steaming.
- 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, olives, linseed oil, avocado.
- You can only eat slow carbohydrates: whole grain bread, cereal, durum wheat pasta, unsweetened vegetables. The exceptions are 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 an accompaniment 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 to 2 liters of clean water a 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 only eat protein foods.
- It is very advisable to start a meal with raw vegetables or a salad made from them (if this is provided for by a specific meal).
- You should eat in small portions from small plates often. This allows you to relieve the body and increase the digestibility of food.
- The maximum break between meals is 4 hours.
- Chew thoroughly, focus on the food, do not eat while watching TV or talking on the phone.
Replace "harmfulness" with "usefulness"
Surely anyone who has experimented with diets knows how difficult it is to place restrictions, especially on the dangers of giving half your life for a piece of chocolate! Such desires are the number one cause of a diet disorder.
According to nutritionists, if a person wants "junk food", there is a shortage in the body of certain substances that can be obtained with healthy foods and that do not break the diet:
| Desired "harmful" product | What proves by | "Healthy" substitute |
Carbonated beverages; Fat containing food |
Lack of calcium | Cheese, sesame, broccoli, legumes, grapes, almonds, apples, cottage cheese. |
| Black tea, coffee | Lack of sulfur | Broccoli, strawberries, cranberries, carrots, almonds, cucumbers. |
| White or black bread (not whole grain) | Lack of nitrogen | Legumes, nuts. |
| Fried | Lack of carbon | Fresh fruits. |
| Salty | Lack of chloride | Dry seaweed, sea salt (in bowls). |
| Sweet | Deficiency in chromium and carbohydrates | Fresh fruit, 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 by people who practice this weight loss system. When creating the menu, you should adhere to the dietary rules and your own taste preferences.
Diet proper nutrition - menu for the week
Ideally, there should be 4 meals, the last of which should be at least 3 hours before bedtime. Raw fruit or 1 glass of kefir are allowed for a snack. 5 meals are acceptable, but only if 3 are main courses and 2 are snacks. You should eat at the same time and set the optimal biological digestive rhythm.
PP diet for a week - a sample menu:
| Breakfast (30% of the 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. Braised broccoli. Herbal tea. | Vegetables baked with cheese and herbs. Mint tea. |
| day 2 | ||
| Steamed omelette with 2 eggs, herbs and fresh tomatoes. The fruit. Rose hip tea. | Pumpkin soup. Boiled fish with boiled rice, raw vegetables. Lemon drink. | Low-fat cottage cheese 150 grams. Fresh unsweetened fruits. Still mineralwater. |
| Day 3 | ||
| Whole wheat pasta with herbs. Toast. Red tea. | Turkey meatballs on a raw vegetable fur coat. Pea porridge. Fresh fruit. | Vegetable salad and cottage cheese. Tea. |
| Day 4 | ||
| Oatmeal with apple, cinnamon and butter. Low-fat yoghurt. Tea. | Chicken breast and wild rice pilaf. Raw vegetables without dressing. Natural unsweetened vegetable juice. | Steamed fish cake with steamed 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 the omelette with broccoli. Green tea. |
| Day 6 | ||
| 1 boiled egg. Whole grain muffin with peanut butter. Fruit tea. | Cooked lentils and lettuce with orange and peanut sauce. Turkey in sauce. | Braised beans and green salad. Kefir. |
| Day 7 | ||
| Buckwheat lavash with a cheese and vegetable filling. Lemon water. | Boiled veal. Green soup. Raw vegetable salad. Still mineralwater. | Trout baked with lemon juice. Tea. |
Diet for a month
Based on the menu presented above, you can develop a diet for a month that includes cereals, vegetables, eggs, poultry, fish, seafood, meat and always raw fruits and vegetables.
How Much Can You Throw On A PP Diet
If you strictly follow the indicated advice of a nutritionist, without interference and indulgences, you can lose 5-6 kg in a 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, doctors are positive about the proposed diet and do not highlight contraindications to the diet, but rather some comments.
Proper nutrition is a very vague and conventional concept that is often exploited by unscrupulous nutritionists, fitness trainers, and marketers who, under the guise of "proper nutrition, " offer useless, if not harmful, nutrition at times.
According to doctors, there is simply not a single universal system of proper nutrition that will suit people with different indicators of weight, health, and age. Every person is a person with characteristic features of metabolism, excess or deficiency of certain microelements and vitamins. To choose the optimal diet for a person, you should pass tests, determine what substances are missing in the body, take into account physical, mental and athletic stress, age and existing diseases. And already on the basis of the data obtained, choose a suitable diet.
Therefore, it should be concluded that the decision to "choose the right diet" should be deliberate, balanced and, most importantly, acceptable in health!