How can you lose weight with the right diet and is it really possible? That’s what we’ll talk about today.
A healthy diet is a diet that ensures a person's growth, normal development and vital activity, as well as helping to strengthen their health and prevent diseases.
Eating a healthy diet combined with regular exercise reduces the risk of chronic diseases such as obesity, cardiovascular disease, diabetes, high blood pressure and cancer. A healthy diet influences alertness and performance.
The principles of good nutrition
Proper nutrition helps to maintain performance, increase life expectancy, maintain a normal weight and prevent various diseases.
You can switch to PP at any age, but this should be done gradually so that it does not become stressful for the body. In order for the body to receive all the nutrients necessary for normal functioning, it is necessary to adhere to the basic rules of PP:
- The diet should be balanced and varied;
- It is necessary to include more fruits and vegetables in the diet;
- Note the drinking regime;
- Eat often, but in small portions;
- Eat chew thoroughly;
- Have dinner no later than 3 hours before bedtime.
With PP, it is necessary to monitor the calorie content of food and your weight. ⅓ of the fats consumed should be saturated, ie animal and solid vegetable fats, the rest ⅔ - unsaturated, liquid fats. When consuming dairy products, it is better to give preference to products with low fat content.
The diet should contain more vegetables, fruits, legumes, whole grains, nuts, since 50-60% of all energy the body gets from this food. You should limit yourself to 30-40 grams of simple carbohydrates: sugar, honey, sugary carbonated drinks. Also limit your consumption of table salt and use iodized or pink salt.
The body needs to receive adequate amounts of vitamins that are necessary for its normal function.
It is not difficult to follow the rules of the PP, the main thing is that it becomes part of a healthy lifestyle, a habit.
How to lose weight with the right diet
Diet for PP depends on the type of human activity, place of residence and lifestyle. It will be difficult to lose weight with just one proper diet. The reasons for gaining weight are different for everyone, so you need to get rid of excess weight individually using different methods.
It is important to understand that the weight that has accumulated over the years will not go away quickly. In most cases, people need complex psychotherapy. They have to learn to live anew, to eliminate stressful situations as far as possible, to deal with their problems without getting stuck. You need to think about a complex of physical activities. These can be: walking, jogging, swimming, cycling, exercising in the gym or at home. The loads should be selected taking into account the state of health, weight and other important factors.
Proper nutrition - how to lose 10 kg
Losing 10 kg per month is quite possible with the right diet. The main thing is that the extra pounds gradually go away without harm to health.
There are many diets, I suggest several of them:
Striped Diet
With this diet, the weight goes away and does not come back.
Its principles:
- Kefir days should be alternated with low-calorie days. This enables a more varied menu and makes it easier to tolerate the diet;
- "White" days should alternate with "colored" days. On "white" days, you only need to use kefir with a fat content of no more than 1% - up to 2 liters per day. On other days you can eat different foods, but make sure that the calorie content does not exceed 1500 kcal per day.
You can include in the diet:
- Eggs;
- Dairy products;
- Poultry meat;
- Fish;
- Buckwheat, oatmeal, boiled in water;
- Rye bread;
- Fruit;
- Vegetables;
- Berry;
- Nuts;
- Black and green tea.
The striped diet is contraindicated for people with diseases of the gastrointestinal tract, kidneys, gout, during pregnancy and lactation.
Sample menu
On a white day, the menu can look like this:
- During the day you need to drink 2 liters of kefir, nothing else is possible;
- All day long you can drink 1. 5 liters of kefir, eat 100 g of oatmeal boiled in water for breakfast;
- Drink 2 liters of kefir during the day, eat 150 g of chicken for dinner and remove the skin from it.
- You can drink 1. 5 liters of kefir, eat 1 apple or grapefruit every day.
"Colored days" are very diverse.
- Breakfast: 200 g of buckwheat porridge, boiled in water, a cup of green tea;
- Lunch: a serving of chicken broth, 200 g of boiled chicken, vegetable salad;
- Dinner: 200 g of steamed vegetables and fish.
It is very important to properly finish the diet: eat healthy foods for 2 weeks, the calorie content of which should not exceed 1500 kcal.
Diet of the TV presenter
This diet is a personal development by a doctor and a popular television presenter. Colleagues who specialize in dietetics helped her put together the menu. To cope with the habit of eating junk food, convenience food sets are offered for those looking to lose weight.
Nutritional principles
Finished products are packed in boxes and sent to people who want to lose weight. Before use, they should be warmed up, thawed or poured with boiling water. For 6 days, you need to eat according to the recommendations of Malysheva. The last day of the week is unloading. The diet is designed for one month. Calories should be counted with great care. Women need 1200 kcal per day, men - 1500 kcal.
Men should eat lunch in addition to main meals. Women who have lost weight can add vegetables and fruits to their diet. It is necessary to follow a water diet, drink 2 liters of water a day, and most of it is better to drink in the morning.
You need to eat 4-5 times a day, strictly following the schedule. Breakfast - at 8 a. m. , 2nd breakfast - at 11 a. m. , lunch - at 1 p. m. , afternoon tea - at 4 p. m. , dinner - at 7 p. m. Chew the food thoroughly. Minimize simple carbohydrates. You can include whole grain breads and cereals in your diet. At lunchtime, protein-rich foods should predominate. Season salads with vegetable oil, limit animal fats. Minimize salt. To improve the taste of the dish, you can season with lemon juice. During the diet, it is forbidden to consume alcoholic beverages.
You can eat vegetables, herbs, mushrooms without restrictions. Limited quantities of poultry, seafood, potatoes, fermented milk products with no fat content, eggs, nuts, fruits other than bananas, olive oil, cereals and legumes are allowed. If you feel hungry between meals, you can have a glass of kefir.
The diet is contraindicated during pregnancy and lactation, in chronic diseases under 16 years old, while doing strength exercises.
Sample menu
1 day
- Breakfast: boiled egg, apple, buckwheat, carrot salad;
- 2. Breakfast: cottage cheese casserole with sour cream, green tea, dried fruits;
- Lunch: Steamed Beef, Boiled Cauliflower, Rose Hip Broth;
- Afternoon snack: grapefruit;
- Dinner: baked apple with cinnamon, stewed cabbage with zucchini.
2 day
- Breakfast: oatmeal with berries, milk;
- 2. Breakfast: salad with cottage cheese and plums, black bread;
- Lunch: pilaf with chicken, salad with cabbage, tomatoes, herbs, rosehip broth;
- Afternoon snack: cottage cheese, half a glass of yogurt;
- Dinner: cod meatballs, boiled green beans.
3rd day
- Breakfast: steam omelette, carrot and apple salad;
- 2. Breakfast: apple;
- Lunch: vegetable broth, chicken fillet with beans;
- Afternoon snack: braised cabbage with carrots and apples;
- Dinner: low-fat cottage cheese.
4th day
- Breakfast: green peas, boiled beef, rye bread;
- 2. Breakfast: vinaigrette, rye bread;
- Lunch: salad with cabbage and carrots, boiled fish, rosehip broth;
- Afternoon snack: apple, walnuts;
- Dinner: cottage cheese - carrot casserole with sour cream.
5th day
- Breakfast: oatmeal with raisins and plums;
- 2. Breakfast: zucchini puree with eggplant;
- Lunch: vegetables, boiled fish, rose hip broth;
- Afternoon snack: vegetable pilaf;
- Dinner: low-fat cottage cheese.
6th day
- Breakfast: egg, cheese slice, green peas;
- 2. Breakfast: baked potatoes, sauerkraut, onions;
- Lunch: pea soup, braised zucchini with carrots, chicken fillet, black bread;
- Afternoon snack: a glass of kefir;
- Dinner: cottage cheese, baked broccoli.
7th day
- Breakfast: barley porridge, stewed carrots, apple;
- 2. Breakfast: orange;
- Lunch: braised cabbage with meat, apple;
- Afternoon snack: cottage cheese, herbs;
- Dinner: Boiled beans and fish.
Fractional Diet
It makes it possible not to feel hungry during the day and not to pass away. As a result, excess weight goes away effortlessly.
Nutritional principles:
- Eat small meals 6 times a day. In addition to the main meals, there should be 2 snacks;
- During the day, the limit of 2000 kcal must not be exceeded. The minimum threshold is 1200 kcal;
- It is forbidden to eat harmful products;
- You need to drink 2 liters of water during the day. You can drink tea and coffee, but without sugar.
You can eat vegetables, fruits, herbs, berries, low-fat dairy products, lean meat and poultry, fish.
It is forbidden to eat sweets, baked goods, smoked foods, fried foods, fast foods, semi-finished products, nuts, pork, lamb, bacon, soy, legumes, dried fruits, carbonated drinks.
Sample menu
1 day
- Breakfast: oatmeal boiled in water;
- 2. Breakfast: fruits, hazelnuts;
- Lunch: beet and carrot salad, tomato, bread;
- Afternoon snack: yogurt with berries and fruits;
- Dinner: half a chicken breast, vegetable salad. Before bed - a glass of kefir.
2 day
- Breakfast: omelette, coffee, bread;
- 2. Breakfast: tomato and cucumber salad;
- Lunch: cream soup with mushrooms and cream, veal cook;
- Afternoon snack: fruit with sour cream;
- Dinner: vegetable salad, rye bread. Before bed - a glass of milk.
3rd day
- Breakfast: buckwheat with milk;
- 2. Breakfast: fruits, honey;
- Lunch: soup with meatballs, vegetable salad, rye bread;
- Afternoon snack: cottage cheese casserole with dried fruits;
- Dinner: pilaf, tea. Before bed - a glass of milk.
4th day
- Breakfast: semolina, bread, tea;
- 2. Breakfast: fruit itself;
- Lunch: Steamed Turkey, Vegetable Salad;
- Afternoon snack: cocoa with milk;
- Dinner: spaghetti, tea. Before bed - a glass of kefir.
5th day
- Breakfast: oatmeal, a slice of feta cheese, a glass of freshly squeezed orange juice;
- 2. Breakfast: fruit;
- Lunch: chicken, vegetables, rye bread;
- Afternoon snack: berries with sour cream;
- Dinner: rice, vegetable salad, seasoned with lemon juice. Before bed - a glass of kefir.
6th day
- Breakfast: scrambled eggs, a slice of cheese, tea, bread;
- 2. Breakfast: tomato, boiled egg;
- Lunch: chicken soup, rye bread;
- Afternoon snack: yogurt with fruit;
- Dinner: vegetable salad, steamed fish. Before bed - a glass of fermented baking milk.
7th day
- Breakfast: Boiled Chicken;
- 2. Breakfast: diet biscuits, kefir;
- Lunch: ham, vegetable salad;
- Afternoon snack: banana, fermented baking milk;
- Dinner: mushy peas, veal. Before bed - a glass of milk.
The diet has its advantages: During the diet, fat is lost, not muscle mass. The diet is balanced. Although the weight is slowly decreasing, the result is stable. The calorie content is reduced, but there is no feeling of hunger from frequent eating. Patients with diabetes mellitus can follow a fractionated diet. This means that the blood sugar level does not rise sharply.
English diet
It involves the inclusion in the diet of foods that contain a large amount of protein, fiber, and a minimum of simple carbohydrates.
The diet should be started from 2 days of fasting in order to properly start the weight loss program. Drink more water, milk, or kefir on these days. Several slices of whole grain bread are allowed. Food can be boiled, stewed, baked, steamed. Fried and smoked foods are prohibited. You need to add a little salt - a little, and to improve the taste, you can add lemon juice or a little spices.
Drink a glass of clear water in the morning half an hour before meals. Dinner must be no later than 7: 00 p. m. Drink a tablespoon of olive oil before bed. It is necessary to strictly adhere to the established regime.
On fasting days, you can drink kefir, low-fat milk and tomato juice. On protein days there is hake, saithe, lean beef. On vegetable days - zucchini, eggplant, tomatoes, peppers, white cabbage, cucumbers, beets. Vegetables may be used: parsley, basil, thyme, oregano, celery, asparagus, lettuce. From fruits you can eat apples, oranges, kiwi. From sweets - honey. Bread - bran, rye, oatmeal. It is allowed to drink green and herbal tea, natural coffee. Drink more water.
The diet consists of 3 phases, which can be alternated at will.
1st stage
The first phase consists of 2 days of fasting, during which milk can be drunk and bread can be eaten.
Have a glass of milk for breakfast and eat 150 g of dried bread. At noon - drink a glass of milk. For dinner, drink a glass of milk and eat 150 g of dry bread
Stage duration - 1 day. In the evening, you can drink a glass of tomato juice without salt.
2nd stage
- Breakfast: bread with honey and nuts, green tea;
- Lunch: 200 g of fish broth, boiled chicken, 3 tbsp. l. boiled green peas, whole wheat bread;
- Afternoon snack: a glass of milk or green tea;
- Dinner: boiled egg, a slice of boiled beef.
The stage lasts 2 days.
3rd stage
- Breakfast: 2 apples or an orange;
- Lunch: vegetable soup, steamed vegetables, bread;
- Snack: any 2 fruits;
- Dinner: vegetable soup, green tea.
The stage lasts 2 days.
During the process of exiting the diet for breakfast, lunch and dinner, you need to consume 200 g of kefir and cottage cheese.
Such a diet is contraindicated for people with gastrointestinal diseases, during pregnancy and lactation.
Cucumber diet
The diet is very popular because cucumbers are 90% water and have only 16 kcal per 100 g of product. Although it says "cucumber, " it doesn't mean that all you need to eat is cucumber. You can only eat cucumbers and drink water for a day, which is considered unloading. On this day you can lose 0. 5 - 1 kg of excess weight.
The diet can be continued for 7 or 14 days. Cucumbers will be the main staple food at this time. You can complement the menu with vegetables, fruits, kefir and protein products.
Sample menu for 3 days
- Day 1: During the day you can eat 1. 5 kg of cucumbers and 0. 5 kg of tomatoes. You can make a salad out of it. You can fill it with vegetable oil and lemon juice. You need to divide it into 6 receptions. Have a glass of low-fat kefir with dinner.
- Day 2: During the day you need to eat 1. 5 kg of cucumbers. Add a boiled egg to the cucumbers for lunch and dinner.
- 3rd day: In addition to cucumbers, you can also eat other vegetables - cabbage, carrots, radishes, lettuce. Cucumbers from the total mass should be ⅔. In the evening you can eat 150 g of cottage cheese.
If the diet can be extended by 7 days, the following menu can be used for the remaining 4 days:
4th day
- Breakfast: a cucumber, a slice of cheese, a slice of whole wheat bread, a glass of green tea without sugar;
- Lunch: 2 cucumbers, 1 egg;
- Dinner: Salad: cucumber, onion, dill, seasoned with olive oil. A glass of kefir.
5th day
- Breakfast: cucumber, scrambled eggs, herbal tea without sugar;
- Lunch: 2 cucumbers, 100 g of rice, baked fish, green tea without sugar;
- Dinner: 2 cucumbers, a glass of yogurt.
6th day
- Breakfast: cucumber, toast, green tea;
- Lunch: 2 cucumbers, steamed vegetables;
- Dinner: salad with cucumber and tomatoes, seasoned with vegetable oil, a glass of kefir.
7th day
- Breakfast: cucumber, 2 slices of low-fat cheese, green tea;
- Lunch: vegetable soup without potatoes, 2 cucumbers, fish baked in foil;
- Dinner: 2 cucumbers, 200 g of cottage cheese, orange.
Vitamins should be taken during the diet.
Proper nutrition - how much can you lose weight
All nutritionists are confident that losing weight is possible with the PP, but it won't be as fast as we'd like it to be.
With a balanced diet, you need to count calories. When healthy foods are eaten in unlimited quantities, excess calories are stored in fat. A woman needs 1500-2000 kcal per day, for men - 2500 kcal. But you have to understand that the calorie content cannot be reduced to critical levels. In women it is 1200 kcal, in men - 1500 kcal. The body needs energy to receive vital resources. When there is a lack of energy, the body absorbs it from the muscle tissue.
It is better to count calories when creating a menu. All packs contain information about the calorie content of the product. Or you can use a detailed table of the energy value of products.
The result of losing weight depends on many factors:
- Addition type;
- Natural metabolism;
- The level of physical activity;
- Adherence to the diet;
- The number of calories consumed and consumed.
If you are significantly overweight, you can get rid of up to 10 extra pounds in the first month. Then the weight will decrease more slowly.
With a small excess of fat, weight won't drop as quickly. In the first month, the result can be 2-4 kilograms.
Is it possible to lose weight with PP without exercising?
When a person loses weight, it's not just fat that is lost. First the accumulated toxins disappear, then the liquid, then - the muscle mass and last but not least - the fat.
If you hope that just with the help of a balanced diet, you can lose weight without physical exertion, the skin will sag and probably no one will like it.
In order not to lose muscle mass, it is necessary to exercise and consume at least 30% of the total amount of protein ingested.
Physical activity includes: daily walking, running, cycling, swimming, dancing.
With PP and little physical exertion, you can get rid of up to 5 kg of excess weight.