PP-diet: losing weight tasty
In recent years, proper nutrition is gaining popularity around the world. Models, celebrities, nutritionists choose and recommend abandoning extreme diets, and switch to proper nutrition. Diets give a quick effect, but, as a rule, weight quickly returns, and with it all the associated problems. Proper nutrition does not require rejection of your favorite foods, exceptions are products that are harmful to health. Proper nutrition consists of 4 principles: proper nutrition during the day, taking into account the content of BJU in food, counting calories and serving size. If you adhere to the rules of proper nutrition, you can eat deliciously, not feel hungry and at the same time lose weight.
If you want to lose weight correctly, make it a rule to eat often and varied. Nutritionists advise eating 5 times a day: 3 main meals and 2 snacks. Eat often, almost every three hours in small portions. Why is it necessary to comply with the regimen? Everything is very simple: if the body receives food at the same time, it immediately begins to digest it and does not put anything in reserve. As soon as the body gets used to the regime, the weight will begin to go away on its own.
Keeping a balance of proteins, fats, and carbohydrates, you can lose weight and keep weight under control. The diet of an ordinary person usually consists of 35-50% carbohydrates, 25-35% protein, and 25-35% fat. Remember that in order for the weight to melt, the proportion of proteins must be increased to 40-50%, but the proportion of carbohydrates should be reduced to 30-35%, fats to 20-25%. There are many diets on which it is necessary to exclude from the diet, or proteins, or fats, or carbohydrates. It is absolutely impossible to do this: without carbohydrates and fats, the body will not be able to work normally. Just refuse to use simple carbohydrates, exclude baking, sweets and sugary drinks from the diet. Include complex carbohydrates, such as vegetables, cereals, fruits, in your diet.
Count or not calories? Any nutritionist will answer that if you want to lose weight correctly, it is better to consider. Counting the calorie content of food helps not overeat, and this is a very important condition for those who want to lose weight. If we used to calculate it ourselves manually, now it’s convenient to do it using special programs or applications that can be easily downloaded to your smartphone. Such programs not only consider the calorie content of the dishes you consume but also help to monitor the balance of BZHU.
To lose weight without harm to health, you need to eat in small portions. The main meals, such as breakfast, lunch or dinner should not exceed a total of 200-350 g, snacks – no more than 150 g. To lose weight, you need to reduce your daily requirement by 15-20%, but no more, since calorie deficiency can have the opposite effect because it inhibits the metabolism. Excess calories are best eliminated through physical activity. So, try to eat 25-30% of the daily norm for breakfast, 35-40% for lunch, and 20-25% for dinner. For snacks – the remaining 10-20%.
Serving Sizes for PP
Nuts – 15 g, visually it looks like a serving with 2 phalanxes of the thumb.
Vegetables and fruits – 200 g. A portion the size of a fist.
Meat, fish, cottage cheese – 120 g. – palm-sized.
Ready-made cereals – 115 g, serving with a handful of hands.
Chocolate (occasionally) – 20 g., Serving the size of the index finger.
An approximate menu of PP diet for a week
Breakfast: rice porridge with pumpkin, tea.
Snack: cottage cheese or natural yogurt.
Lunch: vegetable soup, a portion of fish with baked vegetables.
Dinner: baked chicken fillet, a portion of vegetable salad with dressing from vegetable oil and lemon juice.
Breakfast: oatmeal on the water, 1 slice of cheese, tea.
Snack: 4 pcs. prunes and 2 dried apricots.
Lunch: boiled buckwheat with 2 meatballs, steamed, fresh cucumber.
Snack: natural yogurt with berries.
Dinner: cottage cheese casserole, kefir.
Breakfast: boiled egg, cottage cheese, tea.
Lunch: mushroom soup, a slice of boiled beef.
Snack: berries or seasonal fruit.
Dinner: chicken, a portion of vegetable salad with dressing from vegetable oil and lemon juice.
Breakfast: 2 egg omelet with tomatoes, tea.
Lunch: fish soup, boiled buckwheat with gravy.
Snack: natural yogurt.
Dinner: vegetable salad, kefir.
Breakfast: buckwheat milk porridge, boiled egg.
Lunch: steam turkey cutlet, mashed potatoes.
Dinner: baked fish fillet with tomatoes.
Breakfast: cottage cheese casserole, tea, 1/2 grapefruit.
Lunch: pumpkin soup, liver with rice.
Dinner: chicken fillet with baked vegetables.
Breakfast: oatmeal, cheesecakes.
Lunch: borsch, braised cabbage with turkey.
Snack: cottage cheese.
Dinner: vegetables baked with fish in the oven.