What is a pp diet?This is, first, the abbreviation "adequate nutrition".The idea of creating such a diet arose in the context of the spread of special diets, limiting slightly or closely eliminating the use of several products and asking, for example, eliminating all carbohydrates from the diet, eating only liquids or there are boiled rice without salt for a week.These diets 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 discarded kilograms at the end of the food restriction period.
The proper nutrition diet, in fact, is designed to provide the body with all necessary nutrients and trace elements and is based on the principles of adequate nutrition.However, just eating correctly in the context of passion for diets is "no method", and pp (adequate nutrition) is presented as "pp diet for weight loss."
PP helps lose weight?
In the context of fast fasting food, semi-terminated products, the abundance of PP industrial production sweets helps return to the basic concepts of the diet established at the genetic level.A person needs a certain amount of proteins, fats and carbohydrates per day with the calorie content that is due to the energy costs of each particular organism.
All kinds of nutritional benefits of civilization, rich in rapid carbohydrates and fats, additives, stimulating appetite, altered food behavior contributes to a rapid increase in body weight.By following the principles of PP, the appropriate nutrition system, excess weight does not accumulate.The decrease in fat reserves is facilitated only by an increase in energy consumption, that is, physical activity in the body.
It is quite possible to lose weight in the PP if the daily diet provides calories in a smaller volume than necessary for physiological processes.There are two options: eating correctly, observing the daily calorie content for the body (calculated according to the age relationship, growth, body weight, gender and activity) and increase physical activity, or reduce the calorie content of nutrition.
The best results are detected in those who neglect adequate nutrition before diet and have significant excess weight.The system is based on the replacement of high rating foods with low food value for useful products and the exclusion of "snacks".However, the PP does not imply a strong restriction of portions and food volumes, so it should not be carried away, replacing a harmful hamburger with an entire trout.
By following the rules and calculation of PP calorie content, the diet helps reduce weight by an average of 4-6 kg per month, depending on the initial parameters.
Is there any PP benefit?
Without a doubt, proper nutrition helps maintain and even restore health.In the menu of the week there are products that provide the needs of the body in both nutrients and vitamins and minerals.
In the diet, it can also include products and dishes that help meet the greatest needs of certain substances that disguise themselves as a desire to eat "harmful" food.Researchers have long demonstrated that the desire for some types of dishes and products does not always mean lack of trace elements contained in these dishes.So, for example, the love of carbonated drinks indicates not the lack of carbohydrates, but masks the lack of calcium foods, and it is necessary not to adjust it "coca-cola", but for dairy products.
| The desired product | Missing in the body | Faulting element processing products |
| Fatty dishes, food, soda drinks | 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 |
| Sweets | Chrome, slow carbohydrates | Fruits, barley (barley porridge), cereal cereals |
| Salt, salty food | Sodium chloride, calcium | Algae, cheeses, cottage cheese |
The replacement of the products allows you to saturate the body with the necessary trace elements and avoid "breakdown" of the diet.
"Adequate nutrition" diet: we are losing weight correctly
As in all diets, popular or medical, there are basic principles.Do not contradict the rules of a healthy diet, on the contrary, basically, they are based on them.Some of the principles must be adjusted according to the characteristics of the body and the new studies in medicine and dietary, however, this diet allows minor deviations and can adapt to the needs of a particular person.
PP principles:
- The exclusion of semi-terminated products, fast food, carbonated drinks, industrial sweets, sausages, canned products, fried potatoes, almost all cooked products outside the house and do not have the right relationship of proteins, fats and carbohydrates.It is categorically impossible to eat foods with glutamate additives, sugar substitutes or abundance;
- salt restriction;
- Every day after sleep, first of all, it must slowly drink 200-300 ml of warm water;
- The dishes are steamed, baking, boiling, stewing.Fritish food is prohibited;
- The fifth of the diet consists of fresh fruits and vegetables;
- Fast carbohydrates are almost completely excluded, replacing them with slow products: cereals (fast cooking), bread (thick flour), senior paste, ugly vegetables.The berries, fruits and honey, rapid carbohydrate 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 water and teas of herbs, fruits without sugar, compot) is at least 2 liters per day, with a mandatory warm water vessel 30 minutes before each meal;
- Carbohydrate dishes are distributed for entry in the first half of the day, protein, in the second;
- It is recommended to use only polyunsaturated fats: olive, linen oil, fish (salmon, trout), seeds, nuts, avocados, etc.The total volume is 1/5 of the daily diet;
- Comer-4-5 times a day, with a maximum period between food at 4 hours.The last meal: 3 hours before bedtime.The snacks are possible (no more than 2 times a day, between the total meals, for example, 200 g of kefir or an apple without sugar);
- Pope dishes and pasta are not combined with proteins;
- You must eat at the same time, without accompanying classes (watch television, games on a computer, talk on the phone, etc.), slowly chew: this contributes to a better faster food absorption and saturation.
Proper nutrition: menu
There is no strict menu in the appropriate nutritional system.Proper nutrition is a diet, which implies full meals with the following principles and the exclusion of harmful products.With adequate nutrition, each person selects basic dishes and companions that are more appropriate in the diet for him and the members of his family.
Adequate nutrition: an example for weight loss for a week
With adequate nutrition, the menu for a week with the aim of losing weight is compiled depending on the parameters and characteristics of the person.However, there are budgetary examples of plans and diets with adequate nutrition.So what can you eat?
| Eating/day | The first meal | The second meal | The third meal | Intermediate (second breakfast, snack) |
| Monday | Whole grain bread, cheese, vegetables, green tea | Boiled meat, steamed vegetables (cauliflower, green beans), rose decoction | Broccoli baked with cheese, boiled egg, mint tea | A glass of kefir |
| Tuesday | Yogokvasha, vegetable salad, apple.Micoria drink | Vegetable soup (without potatoes), baked meat.Non -carbonated mineral water | Boiled salmon, whole rice.Wonderful fruit drink | Fruit |
| Wednesday | Steam or baked tortilla, vegetables, orange, tea | Vallenutin steam meatballs, stewed beans, vegetable salad.Freshly squeezed fruit juice | Cottheon pan, sugar -free apple, vegetable juice | Kefir |
| Thursday | Vegetable salad, toast with cottage cheese, tea | Comprehensive pasta, vegetable salad, dry fruit compote | Fish chops, steamed broccoli, tea | Apple |
| Friday | Avena without sugar, oil, apple and cinnamon, fruit juice | Snum pumpkin soup, baked chicken, vegetable salad, tea | Boiled turkey, stewed carrots, fruit drinks | Yogokvasha, ash |
| Saturday | Baked potatoes stuffed with cottage cheese and herbs, fruit juice | Baked fish with boiled rice, green salad with tomatoes, tea | Cottage cheese (up to 6% fat content, 150 g), fruits without sugar, tea | Apple |
| Sunday | Roasted with egg, cheese and tomatoes, vegetables, fruit drinks | Steam veal, baked potatoes, vegetable salad, tea | Steam omelet with green beans, sugar -free fruits | Kefir |
Diet adaptation
Depending on the objectives and capabilities of the menu, it can compile changing the products to the corresponding content and composition of calories, complementing and excluding the dishes in the individual choice.
How long does the diet last with adequate nutrition?
This diet does not imply restrictions on the deadlines.By changing a chaotic diet to the principles corresponding to adequate nutrition, it should be remembered that this type of food behavior is a natural and predominant choice that provides the body and corresponds to its needs.After the period of achieving the desired body weight, one should not return to the previous food style, the energy system with this diet allows it easily and with pleasure to adhere to its rules throughout life.
Medical restrictions on nutrition
The diet is adequate and is "correct" for everyone and for everyone does not exist.Several health states, diseases, restrictions make it adhere to different rules and menu.However, in general, this diet is considered the most "healthy" and maximum adapted to body requirements.