What is a PP diet?This is, first of all, the abbreviation "appropriate nutrition".The idea of creating such a diet occurred in the context of the spread of special regimes, slightly limiting or closely eliminating the use of various products and calling, for example, to eliminate all carbohydrates from the diet, eat only liquids or there is boiled salt rice for a week.These regimes are harmful to health, introduce the digestive system and the body as a whole in a stressful state and contribute to the rapid return of the kilograms thrown at the end of the restriction period in food.
The diet of appropriate nutrition, in fact, is designed to provide the body with all the necessary nutrients and trace elements and is based on the principles of good nutrition.However, the simple fact of eating properly in the context of the passion for diets is "no method", and pp (good nutrition) is presented as "PP for weight loss".
Is PP helps to lose weight?
In the context of fasting fast food, semi-finished products, the abundance of industrial production candies of PP helps to return to the diets powered at the genetic level.A person needs a certain amount of protein, fat and carbohydrates per day with the calorie content which is due to the energy costs of each particular organism.
All kinds of nutritional advantages of civilization, rich in rapid carbohydrates and fats, additives, stimulating appetite, altered eating behavior contribute to a rapid increase in body weight.When you follow the principles of PP, the appropriate nutrition system, an excess weight does not accumulate.The decrease in fat reserves is only facilitated by an increase in energy consumption, that is to say physical activity on the body.
It is quite possible to lose weight on the PP if the daily diet provides calories in a smaller than necessary volume for physiological processes.There are two options: eat properly, observe the daily calorie content for the body (calculated according to age relationship, growth, body weight, sex and activity) and increase physical activity, or reduce the calorie content of nutrition.
The best results are detected in those who neglect good nutrition before the diet and have a significant excess weight.The system is based on the replacement of high calorie foods with low food value for useful products and the exclusion of "snacks".However, the PP does not imply a strong restriction of the parties and volumes of food, so you should not take you, replacing a harmful hamburger with an entire trout.
When you follow the rules and calculation of the PP calories content, the diet helps reduce the weight on average from 4 to 6 kg per month, depending on the initial parameters.
Are there benefits of PP?
Without a doubt, good nutrition helps to maintain and even restore health.In the week's menu, there are products that provide body needs both in nutrients and vitamins and minerals.
In the diet, you can also include products and dishes that help meet the increased needs for certain disguised substances as a desire to eat "harmful" foods.Researchers have long proven that the desire for certain types of dishes and products does not always mean a lack of trace elements contained in these dishes.Thus, for example, the love of soft drinks does not indicate a lack of carbohydrates, but masks the lack of calcium food, and it is necessary not to adjust it "Coca-Cola", but by dairy products.
| The desired product | Lack in the body | Treatment of missing elements products |
| Fat, food, bonding | Calcium | Dairy products (yogurt, cheeses, cottage cheese), legumes, sesame seeds, nuts |
| Bread, sdba | Nitrogen | Nuts, beans, beans |
| Chocolate products, cocoa | Magnesium | Cabbage, baked potatoes, seeds, nuts, beans |
| Candy | Chrome, slow carbohydrates | Fruits, barley (barley mouth), cereal cereals |
| Salt, salty food | Sodium chloride, calcium | Algae, cheeses, cottage cheese |
The replacement of products allows you to saturate the body with traces of trace and prevent the "breakdowns" of the diet.
Diet "appropriate nutrition": we lose weight correctly
As in all diets, popular or medical, there are basic principles.They do not contradict the rules of a healthy diet, on the contrary, fundamentally, are based on them.Some of the principles must be adjusted in accordance with the characteristics of the body and new studies in medicine and dietetics, however, this regime allows minor differences and can be adapted to the needs of a particular person.
PP principles:
- The exclusion of semi-finished products, fast food, carbonated drinks, industrial candies, sausages, preserves, shavings, almost all products cooked outside the house and do not have the right relationship of proteins, fats and carbohydrates.It is 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 to 300 ml of lukewarm water;
- The dishes are steamed, out of cooking, bubbling, stew.Fried food is prohibited;
- The fifth of the diet consists of fresh fruits and vegetables;
- Quick carbohydrates are almost completely excluded, replacing them with slow products: cereals (no quick cooking), bread (coarse flour), senior pasta, ugly vegetables.Bays, fruits and honey - fast -carid sources - are included in meals in the morning and day;
- The total volume of animal proteins is calculated by body weight: 1 g of protein must be applied by 1 kg of weight;
- The volume of liquid (preferably the water and the teas based on plants, the drinks with unsweetened fruit, the compotes) is at least 2 liters per day, with a compulsory glass of lukewarm water 30 minutes before each meal;
- The carbohydrate boxes are distributed for admission to the first half of the day, proteins - in the second;
- Using only polyunsaturated fats is recommended: olive, linseed oil, fish (salmon, trout), seeds, nuts, avocados, etc.The total volume is 1/5 of the daily diet;
- Eatire-4-5 times a day, with a maximum period between food at 4 o'clock.The last meal - 3 hours before bedtime.Snacks are possible (no more than 2 times a day, among total meals, for example, 200 g of kefir or an unwelling apple);
- Potato and pasta dishes are not combined with proteins;
- You should eat at the same time, without accompanying lessons (watching television, games on a computer, talk on the phone, etc.), cheap carefully, slowly: this contributes to better food absorption and faster saturation.
Appropriate nutrition: menu
There is no strict menu in the right nutrition system.Good nutrition is a diet, which involves complete meals with following principles and the exclusion of harmful products.With good nutrition, each person selects basic and support dishes that are best suited to food for him and family members.
Appropriate nutrition: an example of weight loss for a week
With good nutrition, the one -week menu in order to lose weight is compiled according to the parameters and characteristics of the person.However, there are budgetary examples of plans and diets with appropriate nutrition.So what can you eat?
| Eat / day | The first meal | The second meal | The third meal | Intermediary (second breakfast, afternoon snack) |
| Monday | Whole grain bread, cheese, vegetables, green tea | Boiled meat, steamed vegetables (cauliflower, green beans), decoction of roship | Broccoli cooked with cheese, porridge egg, mint tea | A glass of kefir |
| Tuesday | Yogokvasha, vegetable salad, apple.Coria drink | Vegetable soup (without potatoes), baked meat.Non -carbonated mineral water | Boiled salmon, brown rice.Wonderful fruit drink | Fruit |
| Wednesday | Steam omelet or baked, green, orange, tea | Steam valve meat meat, cooked beans, vegetable salad.Freshly pressed fruit juice | Cottage cheese saucepan, unsweetened apple, vegetable juice | Kefir |
| THURSDAY | Vegetable salad, toast with cottage cheese, tea | Whole grain pasta, vegetable salad, dried fruit compote | Choice of fish, broccoli cooked with steam, tea | Apple |
| Friday | Oatmeal without sugar, oil, apple and cinnamon, fruit juice | Snum pumpkin soup, oven chicken, vegetable salad, tea | Boiled turkey, cooked carrots, fruit drinks | Yogokvasha, ash |
| SATURDAY | Baked potatoes stuffed with cottage cheese and herbs, fruit juice | Oven fish with boiled rice, green salad with tomatoes, tea | Cottage cheese (up to 6% fatty content, 150 g), non -sweet fruits, tea | Apple |
| Sunday | Toast with eggs, cheese and tomatoes, green vegetables, fruit drinks | Steam veal, baked potatoes, vegetable salad, tea | Steam omelet with green beans, unsweetened fruits | Kefir |
Diet adaptation
Depending on the menu objectives and capabilities, you can compile by modifying the corresponding calorie content and composition products, completing and excluding dishes in the individual choice.
How long does the diet last with good nutrition?
This regime does not imply restrictions on deadlines.When you go from a chaotic diet to the principles corresponding to good nutrition, it should be remembered that this type of eating behavior is a natural and predominant choice that provides the body and corresponding to its needs.After the period of damage to the desired body weight, you should not come back to the previous food style, the electrical system with this diet allows you to easily and with pleasure to adhere to its rules throughout life.
Medical restrictions in nutrition
The diet that suits and is "right" for everyone and everyone does not exist.Various health states, diseases, restrictions make you adhere to different rules and menu.However, in general, this diet is considered to be the most "healthy" and maximum adapted to the requirements of the body.