PP diet - follow the right diet for weight loss

Recently, more people are striving for a healthy lifestyle and proper nutrition.

These are the main components of a beautiful figure, good skin condition, health and longevity.

Proper nutrition for weight loss plays a very important role, because it presupposes balance, naturalness of products and a strict regimen of food intake. It improves well-being, the functioning of the body's immune system, and also helps to improve a person's appearance.

What is PP? Does it contribute to weight loss

PP is a special type of proper nutrition, which ensures the normal development and growth of the body, the maintenance of vital functions, and strengthens human health.

Such nutrition plays an important role in weight loss and prevents the occurrence of many chronic diseases: diabetes mellitus, oncology, cardiovascular problems, etc.

The PP diet involves adherence to a proper diet and food intake. It is aimed at taking healthy foods that are rich in trace elements, vitamins and vegetable fats, as well as eliminating unhealthy foods (fried, smoked, fast food, baked goods, chips, etc. ).

The benefits of PP are as follows: it creates a balance between the required daily amount of carbohydrates, fats and proteins and the energy received from food on an individual basis.

A healthy diet for weight loss involves avoiding dietary supplements, trans fats and fast carbohydrates that increase appetite and lead to excess body weight. With this lifestyle, excess fat does not accumulate in the body.

The PP diet is shrouded in myths and speculation, this is due to constant scientific research in this area to optimize the daily diet. So, at first, foods enriched with saturated fats were banned, and now the use of carbohydrates.

Science does not stand still and constantly changes the nutritional menu for weight loss. But its fundamentals are unchanged and are aimed at simplicity, accessibility and stable results.

The principle of proper nutrition

The principles of good nutrition for weight loss are as follows:

• fractional food intake - 5-7 times a day with an interval of 2. 5-3 hours;
• eat only when you feel a slight feeling of hunger;
• lack of overeating. Remember that the feeling of satiety comes only 20 minutes after eating, so get up from the table with a feeling of light satiety;
• dinner should take place no later than 3 hours before bedtime;
• counting calories. Try to control the amount of proteins, carbohydrates and fats in your daily diet;
• Eating should be done slowly and calmly without watching TV or other distractions. It is necessary to improve digestion, bowel function, and also to reduce the amount eaten;
• sufficient consumption of filtered water (1-2 liters) and other liquids during the day. Water often satisfies hunger and speeds up metabolism, having a positive effect on the liver;
• rejection of saturated fats and fast carbohydrates: fried, flour products, fast food, sugars, carbonated drinks, fatty dairy products, pork, vegetable oil, etc. You should try to replace them with yoghurts, honey, beef (chicken), olive oil, etc . ;
• when cooking, use the following methods: steaming, stewing, boiling, and baking. Eliminate fried;
• foods rich in carbohydrates should be eaten in the first half of the day, and protein foods in the second;
• refusal from alcohol. In addition to the high calorie content, alcoholic beverages greatly increase the appetite. But occasionally the company is allowed to pamper yourself with a glass of red wine, as it has a positive effect on blood vessels and mood.

Compliance with all these rules when overweight will help you lose 10 kg per month at home, subject to increased physical activity. After all, the PP system is a replacement of very high-calorie foods with an insignificant nutritional value for healthy ones.

Who is the PP diet for?

Eating the right diet for weight loss at home is the easiest and safest way to look your best and heal your body. PP will suit everyone, without exception.

From the age of 30, fat in the human body is deposited more strongly, it is time to think about eating healthy foods.

It is especially important to adhere to the dietary regimen for women and men from the age of 50. During these years, against the background of excess weight, diabetes mellitus may develop.

Healthy nutrition plays an equally important role for the student, helping to avoid the development of stomach ulcers and gastritis. It encourages young people to dine in canteens, snack only on healthy foods, and not high-calorie buns. PP will help the student to improve brain activity and health, feel lighter and more cheerful.

How long does the diet last with proper nutrition

Stability is the main principle of PP. It consists in the constant and moderate receipt of energy by the body from nutrients.

You should try to take only the right food every day according to all the principles.

This rule is easy to follow, as the PP diet involves a rich diet of foods needed to keep the body healthy.

PP for weight loss has no time limits, it should become your way of life. Proper nutrition implies natural human behavior in nature without overeating. Even having fallen out once at the festive table, do not be discouraged, and be sure to start the next day with the right breakfast without harming your figure.

After reaching your desired weight, continue to eat healthy, because the benefits of PP are very great. It has a positive effect on sleep, mood, beauty and human health.

Eating the right diet for weight loss is ideal for your diet. It does not imply a sharp decrease in the amount of food eaten, which does not cause discomfort and has a positive effect on health in general. Indeed, sitting on a diet with strict restrictions, the body turns on the "military starvation" mode, and when it stops, it gains even more weight than the one that was before.

People of average build should not expect a quick result, it will be gradual and stable. The lost pounds will go away forever if you do not return back to bad eating habits. But people with excess body weight while doing fitness are able to lose weight by 10 kg per month.

Often the body itself "requires" some harmful product. To stay on the PP diet, listen to yourself and replace the treat you want with a healthy product:

• craving for fatty foods and soda indicates a lack of calcium in the body, they can be replaced with nuts, sesame seeds and dairy products;
• pastry products - lack of nitrogen, we replace them with beans and nuts;
• sweets - lack of chromium and slow carbohydrates, add fruits and cereals to the diet;
• chocolate, cocoa - lack of magnesium, eat more seeds, cabbage, potatoes, beans and nuts.

Healthy nutrition menu

One of the main advantages of such a diet is the absence of a strict menu for every day for weight loss. You can choose any option that suits you and your family. But your diet must include the following foods:

• apples, pears - due to the high content of pectin, fiber and minerals, they quickly satisfy the feeling of hunger, while being low in calories;
• green salad;
• grapefruit - a strong fat burner, lowers insulin and suppresses hunger;
• green tea - cleans from toxins and helps to reduce weight;
• ginger is a powerful stimulant for a fast metabolism;
• low-fat dairy products;
• poultry and fish meat is easily digestible, contains a lot of protein and useful microelements.

You need to create a balanced, varied, low-calorie meal plan for each day. It should take into account your individual needs and material capabilities, and also consist of different product categories.

Important!Your plan should never again include: mayonnaise, sour cream, fruit yoghurts, fried foods, smoked meats, sweets, white and flour products, fast food, soda.

Individual needs mean: age, gender, physical activity, genetic characteristics and climate conditions.

So, the menu for women should be less high in calories than for men. And for girls leading an active lifestyle, it is much more nutritious than for women in 50 years. Indeed, a young organism has a much higher energy consumption than a mature one.

In a cold climate, the menu for a month with PP should be very high in calories to keep the body normal.

Sample list of products for the daily menu:

• whole grain porridge, unprocessed (cooked for more than 15 minutes);
• nuts (30 g);
• eggs;
• animal proteins: beef, fish, poultry;
• fermented milk products (cheese, yogurt, kefir, fermented baked milk, etc. );
• drinking: purified water (1-2 liters), tea, fruit drink, juice;
• fresh vegetables (at least 300 g);
• fruits (300-500 g), rarely grapes and bananas;
• olive oil.

Some foods allowed in small quantities:

• pasta - made from wholemeal flour, prepared by "al 'dente";
• chocolate - with a share of cocoa over 75%;
• sugar and salt;
• coffee.

When losing weight, many are also interested in what you can eat from sweets. . .PP is not a rejection of your favorite products, but their replacement with more useful ones, here is a list of permitted delicacies:

• dried fruits - thanks to fiber, they tone up and have laxative properties, improve the functioning of the gastrointestinal tract and myocardium;
• honey is a storehouse of vitamins and a source of glucose, increases immunity, calms the nervous system, cleanses the blood;
• marshmallow, marshmallow - a healthy low-calorie dessert, thanks to the pectin content, it helps to lose excess weight faster;
• marmalade is a dietary product, in its natural form it contains a lot of pectin, the permitted amount per day is 25 g;
• homemade muesli bars with the addition of cereals, dried fruits, nuts;
• low-calorie natural ice cream.

Proper nutrition for weight loss at home is based on an individual compilation of a daily diet. This is not always easy, since it can be difficult to calculate the energy value of products. Therefore, we will provide you with some ready-made breakfast options with proper nutrition. :

• omelet with tomato, red pepper, herbs, cooked in a slow cooker or oven;
• a sandwich made from toast, lettuce and lightly salted red fish;
• baked vegetables with cheese;
• sour milk, cheese;
• fruits, juices;
• tea, coffee or chicory;
• porridge.

Lunch with proper nutrition for weight loss should consist of nutritious and varied carbohydrate and protein dishes. It may include:

• soups;
• fish dishes;
• lean meat;
• offal;
• vegetables;
• beverages;
• cereals.

For people over 50, it is important to reduce the amount of fatty plant foods and lipids, as well as pure milk due to poor absorption in the body. It is important to include calcium-rich foods in your daily diet:

• hard cheeses;
• cottage cheese;
• a fish;
• eggs;
• yogurt.

This is due to the development of osteoporosis, which begins to develop in people from the age of 50.

Healthy nutrition menu table for a week

We have developed for you an approximate meal plan for a week for weight loss. The amount of servings is calculated individually by you, according to gender, lifestyle, age and goal: to lose weight or just keep yourself in good shape.

An approximate diet for a week for weight loss looks like this:

Day of the week / meal	Breakfast	Lunch	Dinner	Afternoon snack	Dinner	Second supper
Monday	Green tea, whole grain bread sandwich, cheese and 1 tsp. honey, fresh vegetables.	Classic yoghurt.	Boiled chicken meat, mashed potatoes, rosehip broth.	Apple.	Boiled egg, baked vegetables in the oven with cheese (broccoli and cauliflower), tea with mint.	Kefir.
Tuesday	Chicory, oatmeal, vegetable salad.	Oatmeal cookies + yogurt.	Vegetable puree soup, beef stew with vegetables, mineral water.	Tea with marshmallows.	Boiled fish (or steamed), rice, fruit drink.	Green apple.
Wednesday	Omelet with vegetables in the oven or steamed, green tea, dark chocolate, orange.	Ryazhenka.	Steamed meatballs.	Pear.	Oven casserole, vegetable salad, freshly squeezed juice.	Yogurt.
Thursday	Buckwheat porridge on the water, a slice of cheese, coffee.	Dried fruits.	Chicken broth soup, fish cakes, vegetable salad.	Compote with cracker (bran).	Boiled veal, Greek salad, green tea with marmalade.	Kefir + oatmeal.
Friday	Cheesecakes in the oven, tea.	Diet banana + yogurt.	Boiled potatoes, fish, tea.	Millet porridge with cottage cheese.	Grilled poultry, fruit salad.	Apple.
Saturday	Wheat porridge with milk, sandwich, green tea.	Nuts.	Turkey, vegetable salad.	Ryazhenka + apple.	Vinaigrette, fish, compote.	Dried fruits.
Resurrection	Macaroni with cheese, tea (coffee) with honey.	Juice + cheese toaster.	Cabbage soup, stewed potatoes with mushrooms.	Oven cottage cheese casserole.	Rabbit stew with prunes, ice cream or yogurt.	Fruit (apple, pear, banana).

Over time, your menu will be enriched with new recipes for a week. Once you start leading a healthy lifestyle, you will quickly get a taste, feel lightness in your body and no longer want to go back.

Useful advice from nutritionists

Nutritionists advise to observe an important rule when losing weight: do not abruptly give up your usual way of life. After all, if yesterday you ate exclusively fast food, then today you should not drink water alone and seize it with lettuce leaves.

A radical change in the quality of food consumed is a great stress for the body, which can cause irreparable harm to health.

Everything should take place gradually, start by changing the diet, without reducing the amount of the portion eaten. Listen to yourself, gradually removing unhealthy foods and snacks.

Build your personal weight loss weekly plan based on the above principles. It will sometimes be difficult for a student to stick to such a menu due to lifestyle and material aspects, but nothing is impossible: make every snack useful.

Attention!Nutritionists strongly recommend choosing the right groceries in the store, without falling for the cunning tricks of marketers. Do not look at the flashy statements on the label ("fat-free", "natural", "refined", "slim", "eco", "farm"), but carefully study the composition, which is spelled out in small print. Indeed, in PP, the main aspect is the quality of the product.

For overweight people, nutritionists recommend keeping a diary. It will help improve self-discipline and quickly say goodbye to extra pounds. After all, it seems to many that they do not eat harmful foods during the day, but having begun to record each trip to the refrigerator, everything falls into place. And already their failures in the fight against weight cannot be attributed to genetics, a sedentary lifestyle and slow metabolism.

In order for a fat person to lose 10 kg per month at home, it is necessary to add physical activity to proper nutrition. The gym has its own rules:

• after training, you can only eat protein foods;
• during classes, you need to drink non-carbonated mineral water and prevent dehydration of the body;
• before training, it is advisable to eat no later than 2 hours, or have a light lunch in 40 minutes.

For the PP diet to be as beneficial and effective as possible, your daily meal plan must meet the needs of the body in accordance with the time of day. So:

• Early morning until 10. 00- the production of a hormone that affects the metabolic rate. During these hours, it is allowed to pamper yourself with dishes from complex carbohydrates, because the body needs a lot of energy for the whole day.
• Morning hours from 10. 00 to 12. 30- time to recharge your brain with complex carbohydrates and healthy sweets due to the acceleration of blood circulation in the body.
• Lunch time (12. 30-15. 00)- there is an active secretion of gastric juice. Time to take complex carbohydrates, protein foods and fiber to saturate the body.
• Daytime hours (15. 00-17. 00)- acceleration of blood circulation, increased pressure. To stimulate the second peak of body and brain activity, a light snack (afternoon snack) is needed.
• Early evening (17. 00-19. 00)- time for vigorous activity of the pancreas and liver. Starting from this time, it is worth giving up eating fried, fatty, smoked, etc.
• Late evening (from 19. 00)- slowing down metabolic processes and blood circulation, preparing the body for rest, it is recommended to take light but hearty protein foods.

To maintain normal life, it is necessary to compensate for the energy expended by the body with nutrients.

Observing a fixed regimen when eating, a person does not have a feeling of hunger, but a healthy appetite appears. This will make you calm, less anxious, stress-resistant, and more efficient. After all, the body gets used to replenish itself after a certain time, therefore it does not allow overeating. Thanks to this, the weight is stabilized, the extra pounds go away irrevocably.

Thus, PP is not a strict diet, but a lifestyle that promotes weight loss and recovery. If you are determined for a long and stable result without harm to your health, simply choose a healthy diet. Success in losing weight will depend only on your determination, attitude, willpower and initial body weight.