How to lose weight with the right food. How much weight can you lose

How to lose weight with the right food and is it really possible? We will talk about this today.

Healthy eating is food that ensures the growth, normal development and vital activity of a person, contributing to the strengthening of his health and the prevention of diseases.

Following 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 affects alertness and performance.

Principles of good nutrition

Proper nutrition helps maintain performance, increase longevity, maintain a normal weight and prevent various diseases.

You can switch to PP at any age, but this should be done gradually so as not to 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:

1. The diet should be balanced and varied;
2. It is necessary to include in the diet more fruits and vegetables;
3. Observe the drinking regime;
4. Eat often, but in small portions;
5. Chew food thoroughly;
6. Eat dinner no later than 3 hours before bedtime.

With PP, it is necessary to monitor the caloric content of food and your weight. Of the fats consumed should be saturated, ie vegetable and animal fats solid, 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 include more vegetables, fruits, legumes, cereals, nuts, as 50-60% of all energy the body receives from this food. You should limit yourself to 30-40 grams of simple carbohydrates: sugar, honey, carbonated drinks with sugar. Also, limit your consumption of table salt and use iodized or pink salt.

The body needs to get enough of the vitamins needed for its normal functioning.

It is not difficult to follow the rules of PP, the main thing is to become part of a healthy lifestyle, a habit.

How to lose weight with the right food

The diet for PP will depend on the type of human activity, place of residence, lifestyle. It will be difficult to lose weight with just a proper diet. The reasons for gaining weight are different for everyone, therefore, you need to get rid of excess weight individually, using different methods.

It is necessary to understand that the weight accumulated over the years will not go away quickly. In most cases, people need complex psychotherapy. They will have to learn to live in a new way, eliminate stressful situations, if possible, deal with their problems without getting stuck. You will need to think about a complex of physical activities. These can be: walking, running, swimming, cycling, exercising in the gym or at home. Loads should be chosen taking into account health status, weight and other important factors.

Proper nutrition - how to lose 10 kg

Losing 10 kg per month is quite possible if you choose the right diet. The main thing is that the extra pounds are removed gradually and without harm to health.

There are many diets, I suggest some of them:

Striped diet

With this diet, the weight goes away and does not return.

Its principles:

1. Kefir days should be alternated with low-calorie days. This makes menu diversification possible and makes diet tolerance easier;
2. "White" days should be alternated with "colored" days. On "white" days, you should use only kefir with a fat content of not more than 1% - up to 2 liters per day. On other days, you can eat different foods, but make sure the calorie content does not exceed 1500 kcal per day.

You can include in the diet:

1. Eggs;
2. Dairy products;
3. Meat, poultry;
4. Fish;
5. Buckwheat, oatmeal, boiled in water;
6. Rye bread;
7. Fruit;
8. Vegetables;
9. Manaferrat;
10. Nuts;
11. Black and green tea.

The strip diet is contraindicated for people with diseases of the gastrointestinal tract, kidneys, gout, during pregnancy and lactation.

Example menu

On a white day, the menu can be as follows:

• During the day, you should drink 2 liters of kefir, nothing else is possible;
• For the whole day, you can drink 1. 5 liters of kefir, eat 100 g of oatmeal boiled in water for breakfast;
• During the day, drink 2 liters of kefir, for dinner, eat 150 g of chicken, removing the skin from it;
• You can drink 1. 5 liters of kefir a day, eat 1 apple or grapefruit.

"Colorful days" are very different.

• Breakfast: 200 g buckwheat porridge, boiled in water, a cup of green tea;
• Lunch: A portion of chicken broth, 200 g of boiled chicken, vegetable salad;
• Dinner: 200 g steamed vegetables and fish.

It is very important to get out of the diet correctly: for 2 weeks, eat healthy foods, the caloric content of which should not exceed 1500 kcal.

The diet of the TV presenter

This diet is a personal development of a doctor and a well-known television presenter. Colleagues specializing in dietetics helped him in compiling the menu. To cope with the habit of eating junk food, ready-made food kits are offered to those who want to lose weight.

Principles of diet

The finished products are packed in boxes and sent to people who want to lose weight. Before use, they should be heated, thawed or poured with boiling water. For 6 days, you should eat in accordance with Malysheva recommendations. The last day of the week is being downloaded. The diet is created for a month. Calories need to be calculated very carefully. Women need 1200 kcal per day, men - 1500 kcal.

Men, in addition to the main meals, should eat at noon. Women who have lost weight can add vegetables and fruits to their diet. Necessary it is necessary to follow a diet with water, drink 2 liters of water a day, and most it is better to drink in the morning.

You should eat 4-5 times a day, strictly adhering to the time schedule. Breakfast - at 8 o'clock in the morning, the second breakfast - at 11, lunch - at 13. 00, afternoon tea - at 16. 00, dinner - at 19. 00. Chew food thoroughly. Minimize simple carbohydrates. You can include whole grain breads and cereals in your diet. At lunch time, protein foods should predominate. Season salads with vegetable oil, limit animal fats. Minimize salt. To improve the taste of the dish, you can sprinkle 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 zero fat, eggs, nuts, various fruits from bananas, olive oil, cereals and legumes are allowed. If you feel hungry between meals, you can drink a glass of kefir.

Diet is contraindicated during pregnancy and lactation, in the presence of chronic diseases, under the age of 16, while engaging in vigorous physical exercise.

Example menu

Day 1

• Breakfast: Boiled eggs, apples, buckwheat, carrot salad;
• Second breakfast: Casserole with sour cream, green tea, dried fruit;
• Lunch: Steamed beef, boiled cauliflower, rose soup;
• Afternoon snack: Grapefruit;
• Dinner: Baked apple with cinnamon, boiled cabbage with zucchini.

Day 2

• Breakfast: Oatmeal with berries, milk;
• Second breakfast: Salad with cottage cheese and prunes, black bread;
• Lunch: Chicken pilaf, cabbage salad, tomatoes, herbs, rose juice;
• Afternoon snack: Cottage cheese, half a glass of yogurt;
• Dinner: cod fish cakes, boiled green beans.

Day 3

• Breakfast: Steamed omelette, carrot and apple salad;
• Second Breakfast: Apples;
• Lunch: Vegetable soup, chicken fillet with beans;
• Afternoon snack: Boiled cabbage with carrots and apples;
• Dinner: low-fat cottage cheese.

Day 4

• Breakfast: green peas, boiled beef, rye bread;
• Second breakfast: Vinaigrette, rye bread;
• Lunch: Salad with cabbage and carrots, boiled fish, rose soup;
• Afternoon snack: Apples, nuts;
• Dinner: Cottage cheese - carrot casserole with sour cream.

Day 5

• Breakfast: Oatmeal with raisins and prunes;
• Second breakfast: Pumpkin zucchini with eggplant;
• Lunch: Vegetables, boiled fish, rose soup;
• Afternoon snack: Vegetable pilaf;
• Dinner: low-fat cottage cheese.

Day 6

• Breakfast: Eggs, cheese slices, green peas;
• Second breakfast: Baked potatoes, sauerkraut, onions;
• Lunch: Soup with peas, zucchini with carrots, chicken fillet, black bread;
• Afternoon snack: A glass of kefir;
• Dinner: Cottage cheese, roasted broccoli.

Day 7

• Breakfast: Barley porridge, boiled carrots, apples;
• Second Breakfast: Orange;
• Lunch: Cabbage boiled with meat, apples;
• Afternoon snack: Cottage cheese, herb;
• Dinner: Boiled beans and fish.

Fractional diet

Makes it possible for you not to feel hungry during the day and not to pass. As a result, excess weight is removed without any effort.

Principles of diet:

• Eat small meals 6 times a day. In addition to main meals, there should be 2 light meals;
• During the day, the limit of 2000 kcal can not be exceeded. The minimum threshold is 1200 kcal;
• It is forbidden to eat harmful products;
• It is necessary 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 meats and poultry, fish.

It is forbidden to eat cakes, baked goods, smoked foods, fried foods, fast foods, semi-finished products, nuts, pork, lamb, bacon, soy, legumes, dried fruits, carbonated beverages.

Example menu

Day 1

• Breakfast: Oatmeal boiled in water;
• Second breakfast: Fruit, hazelnuts;
• Lunch: Beetroot-carrot salad, tomatoes, bread;
• Afternoon snack: Yogurt with berries and fruits;
• Dinner: Half chicken breast, vegetable salad. Before going to bed - a glass of kefir.

Day 2

• Breakfast: Omelettes, coffee, bread;
• Second breakfast: Salad with tomatoes and cucumber;
• Lunch: Cream soup with mushrooms and cream, boiled beef;
• Afternoon snack: Fruit with sour cream;
• Dinner: Vegetable salad, rye bread. Before going to bed - a glass of milk.

Day 3

• Breakfast: buckwheat with milk;
• Second breakfast: Fruit, honey;
• Lunch: Meatball soup, vegetable salad, rye bread;
• Afternoon snack: Cottage cheese casserole with dried fruit;
• Dinner: Pilaf, tea. Before going to bed - a glass of milk.

Day 4

• Breakfast: Oatmeal, bread, tea;
• Second breakfast: Fruits themselves;
• Lunch: Steamed turkey, vegetable salad;
• Afternoon snack: Cocoa with milk;
• Dinner: Spaghetti, tea. Before going to bed - a glass of kefir.

Day 5

• Breakfast: Oatmeal, a slice of sliced cheese, a glass of freshly squeezed orange juice;
• Second Breakfast: Fruit;
• Lunch: Chicken, vegetables, rye bread;
• Afternoon snack: Berries with sour cream;
• Dinner: Rice, vegetable salad, seasoned with lemon juice. Before going to bed - a glass of kefir.

Day 6

• Breakfast: Scrambled eggs, a slice of cheese, tea, bread;
• Second breakfast: Tomatoes, boiled eggs;
• Lunch: Chicken soup, rye bread;
• Afternoon snack: Yogurt with fruit;
• Dinner: vegetable salad, steamed fish. Before going to bed - a glass of fermented baked milk.

Day 7

• Breakfast: boiled chicken;
• Second breakfast: Diet biscuits, kefir;
• Lunch: Bacon, vegetable salad;
• Afternoon snack: Bananas, fermented baked milk;
• Dinner: pure peas, beef. Before going to bed - a glass of milk.

Diet has its advantages: during the diet, fat is lost, not muscle mass. Nutrition is balanced. Although the weight is removed slowly, the result is stable. The caloric content is reduced, but due to frequent meals, hunger is not felt. Patients with diabetes mellitus may be on a partial diet. With it, the blood sugar level does not rise significantly.

English diet

It includes the inclusion in the diet of foods that contain a large amount of protein, fiber and a minimum of simple carbohydrates.

The diet should start from 2 days of fasting in order to be properly incorporated into the weight loss program. These days, drink more water, milk or kefir. A few slices of whole grain bread are allowed. Food can be boiled, stewed, baked, steamed. Fried and smoked foods are prohibited. You need to salt a little - a little, and to improve the taste, you can add lemon juice or a little spice.

In the morning, half an hour before meals, drink a glass of plain water. Dinner should be no later than 19. 00. Drink a tablespoon of olive oil before bed. It is necessary to strictly adhere to the established regime.

During the days of fasting, you can drink kefir, low-fat milk, tomato juice. On protein days there are hake, pollock, lean beef. On vegetable days - zucchini, eggplant, tomatoes, chili peppers, white cabbage, cucumbers, beets. The use of vegetables is allowed: parsley, basil, thyme, oregano, celery, asparagus, lettuce. From fruits, you can eat apples, oranges, kiwi. From sweets - honey. Bread - bran, rye, oat flour. Allowed to drink green and herbal tea, natural coffee. Drink more water.

The diet consists of 3 stages, which can be alternated at your discretion.

Phase 1

The first stage includes 2 days of fasting, during which you are allowed to drink milk and eat bread.

For breakfast, drink a glass of milk and eat 150 g of dried bread. At lunch time - drink a glass of milk. For dinner - drink a glass of milk and eat 150 g of dried bread

Phase duration - 1 day. In the evening, you can drink a glass of tomato juice without salt.

Phase 2

• Breakfast: Bread with honey and nuts, green tea;
• Lunch: 200 g fish soup, boiled chicken, 3 tbsp. boiled green peas, whole grain bread;
• Afternoon snack: A glass of milk or green tea;
• Dinner: Boiled egg, a slice of boiled beef.

The phase lasts 2 days.

Phase 3

• Breakfast: 2 apples or an orange;
• Lunch: Vegetable soup, boiled vegetables, bread;
• Snack: every 2 fruits;
• Dinner: Vegetable soup, green tea.

The phase lasts 2 days.

When leaving the diet for breakfast, lunch and dinner, you should 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, as cucumbers are 90% water and have only 16 kcal per 100 g of product. Even though it is called "cucumber", it does not mean that you will have to eat only cucumbers. You can eat cucumbers and drink water only for one day, which is considered discharge. During this day, you can lose 0. 5 - 1 kg of excess weight.

The diet can be continued for 7 or 14 days. At this time, cucumbers will be the staple food. You can supplement the menu with vegetables, fruits, kefir, protein products.

Sample menu for 3 days

• Day One: During the day, you can eat 1. 5 kg of cucumbers and 0. 5 kg of tomatoes. You can make a salad out of them. You can fill it with vegetable oil and lemon juice. You have to divide it into 6 receptions. For dinner, drink a glass of low-fat kefir.
• Day 2: During the day, you should eat 1. 5 kg of cucumbers. For lunch and dinner, add a boiled egg to the cucumbers.
• Day 3: In addition to cucumbers, you can eat other vegetables - cabbage, carrots, radishes, lettuce. Cucumbers from the total mass should be. In the evening, you can eat 150 g of cottage cheese.

If the diet is allowed to be extended for 7 days, the following menu can be used for the remaining 4 days:

Day 4

• Breakfast: a cucumber, a slice of cheese, a slice of whole grain bread, a cup of sugar-free green tea;
• Lunch: 2 cucumbers, 1 egg;
• Dinner: Salad: cucumber, onion, dill, seasoned with olive oil. A glass of kefir.

Day 5

• Breakfast: Cucumber, scrambled eggs, sugar-free herbal tea;
• Lunch: 2 cucumbers, 100 g rice, roasted fish, sugar-free green tea;
• Dinner: 2 cucumbers, a glass of yogurt.

Day 6

• Breakfast: cucumber, toast, green tea;
• Lunch: 2 cucumbers, boiled vegetables;
• Dinner: Salad with cucumber and tomato, seasoned with vegetable oil, a glass of kefir.

Day 7

• 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 cottage cheese, oranges.

Vitamins should be taken during the diet.

Proper nutrition - how much you can lose weight

All nutritionists are convinced that it is possible to lose weight on PP, but it will not be as fast as we would like.

With a balanced diet, you need to count calories. If healthy foods are eaten in unlimited quantities, the excess calories will be deposited in the fat. For a woman, 1500 - 2000 kcal per day are needed, for men - 2500 kcal. But it must be understood that the calorie content can not be reduced to critical levels. For women it is 1200 kcal, for men - 1500 kcal. The body needs energy to maintain vital resources. With a lack of energy, the body will take it from the muscle tissue.

Better yet to calculate calories when designing a menu. All packages contain information about the caloric content of the product. Or you can use a detailed table of the energy value of the products.

The outcome of weight loss depends on many factors:

• Type of supplement;
• Natural metabolism;
• Degree of physical activity;
• Diet compliance;
• Number of calories consumed and consumed.

With considerable excess weight, in the first month, you can get rid of up to 10 extra pounds. Afterwards, the weight will decrease more slowly.

With a little excess fat, the weight does not drop so fast. In the first month, the result can be 2-4 pounds.

Is It Possible To Lose Weight In PP Without Exercise

When a person loses weight, not only fat is lost. First of all, the accumulated toxins are removed, then the fluid, after that - muscle mass and finally, but no less important - fat.

If you hope you can lose weight only with the help of a balanced diet without exercise, then the skin will shrink, and this is unlikely to be liked by anyone.

In order not to lose muscle mass, it is necessary to exercise and consume at least 30% of the total amount of protein consumed.

Physical activity includes: daily walking, running, cycling, swimming, dancing.

With PP and a little physical exercise, you can get rid of up to 5 kg of excess weight.