Proper nutrition (PP): features, principles, menus and reviews

At the moment, the megapopular trend is proper nutrition. PP contributes not only to rapid weight loss, but also to improve well-being and appearance. You do not need to follow a grueling diet. The main thing is a balanced diet and a clear regime.

The essence of proper nutrition

Proper nutrition (PP) requires compliance with two mandatory conditions - the mode of eating, as well as the balance and naturalness. As for the first component, it will certainly be liked by those who like to eat and constantly chew something. The day should be about 6 meals, which are held at intervals of 2.5 hours. This allows you to stabilize the blood sugar level, due to which you will not feel agonizing hunger. In addition, this mode of food intake contributes to a significant acceleration of metabolism. And, of course, the load on the gallbladder is significantly reduced.

The second obligatory rule is that carbohydrates should be consumed only in the first half of the day. But to finish the day is the reception of protein food. This is especially true for those who want to lose weight as soon as possible. And, of course, you will have to forget about harmful products with flavorings, flavor enhancers and dyes. You will be surprised that the natural food for satiation needs much less, because your receptors will not be irritated by chemicals.

Basic principles

Nutritionists identify the following basic principles of PP-nutrition:

• The first thing to do is to revise your refrigerator and remove all prohibited products (do not feverishly eat up, because health and beauty is more expensive than chocolate bars and soda);
• Start your morning with a glass of clean water (about an hour you can have breakfast);
• Between meals make small breaks of no more than 3 hours;
• After eating you need to move, not lie;
• The last meal should be no later than 3-4 hours before bedtime;
• At least a quarter of your diet should consist of plant foods (fruits and vegetables must necessarily be raw);
• Fat should not account for more than 20% of the daily ration (emphasis should be placed on unsaturated fatty acids, which are contained in vegetable oils, nuts and red fish);
• For breakfast and lunch it is worth eating carbohydrate food to saturate the body with enough energy;
• Evening meals should include only proteins;
• Forget about fried dishes, because there are many ways to prepare healthy and delicious food (stewing, cooking, steaming);
• Take the rule of drinking two liters of clean water per day;
• As a garnish to fish and meat dishes you can use only vegetables;
• Despite the fact that potatoes and pasta are considered to be heavy products, they can be added to soups.

What you can and should eat

The rigid diets are gradually replaced by PP. Proper nutrition is gaining popularity, because it does not impose any strict restrictions on food. The list of useful products is wide enough. So, if it is a complex carbohydrate, then their source can serve as oatmeal and buckwheat porridge, boiled rice, and also bulgur. Occasionally you can eat pasta (but it is better that they were cut off or from wholemeal flour).

For the normal functioning of the body, it is simply necessary to consume cellulose in sufficient amounts. It is abundant in all kinds of vegetables, herbs and fruits. The main thing - to use them in fresh form. And if you subject the products to heat treatment, then it should be minimal.

If you are trying to lose weight, then the basis of proper nutrition should be proteins. If we talk about plant foods, they are in sufficient quantities in legumes (chickpeas, peas, beans, lentils). It is recommended to eat poultry meat, eggs, fish, as well as dairy products. As for fats, their sources will be vegetable oils and nuts.

Prohibited products

The key to an attractive appearance is proper nutrition. PP implies the restriction or the complete exclusion from the diet of the following products:

• Baking and pasta (especially those made from high-grade flour);
• Such sweets as cakes, sweets, cookies and so on;
• Juices from the store;
• Sugar (tablespoon - the maximum allowable rate per day);
• Salt (if you can not give it up completely, at least reduce its quantity in dishes);
• Fish and meat in the form of smoked products, canned food and semi-finished products;
• coffee.

PP (proper nutrition): breakfast menu

Even acquainted with the principles of proper nutrition, it is difficult to make a menu independently, because not everyone is aware of the energy value of products and the content of proteins, fats and carbohydrates in them. So, because in the morning the body should receive enough energy, the following dishes can serve as breakfast:

• Sandwiches from dried bread with lightly salted fish and lettuce;
• Potatoes with tomatoes (or other vegetables) baked with cheese;
• Omelette with greens.

Menu for lunch

In the lunch menu, carbohydrates should also predominate, but protein intake is already allowed. The following dishes are ideally suited for these parameters:

• Vegetable soup puree on the first and boiled fish on the second (you can add a rice garnish);
• Pilaf with chicken without spices, as well as fresh vegetables;
• Boiled meat with garnish of stewed vegetables.

Menu for dinner

If your goal is weight loss, then for dinner (after 17:00) you should consume only proteins. The following options are available:

• Baked in the oven vegetables (you can add a little unsalted cheese);
• Cottage cheese with fresh fruit;
• Fish and vegetables, steamed.

Key points

An extremely important point is a properly formulated nutrition program. PP can not be the same for everyone. The features of the menu and the mode of meals depend on the following factors:

• Sex (male body, in most cases, requires more resources than female body);
• Sphere of labor activity (even if you want to lose weight, food should compensate for energy costs);
• Age characteristics (the younger the organism, the more resources it requires for life);
• Climatic conditions (the lower the air temperature, the more energy the body needs to maintain a normal state);
• Genetic and national characteristics (may affect the metabolic rate).

PP-Nutrition (recipes for weight loss)

Preparing tasty and healthy dishes is not such a difficult task as it might seem at first glance. You will spend much less time at the cooker, if you switch to PP power. Recipes are given below:

How to switch to proper nutrition

If you want to be slim and beautiful, PP will help you in this. Proper nutrition for weight loss, whose menu may seem unusual, requires a gradual transition. The following recommendations will help you in this:

• If you like mayonnaise, replace it with sour cream with salt and garlic;
• Accustom yourself to eat fresh vegetables (first in the form of salad, and then in pure form);
• Even if you do not want to, you need to eat at least two fruits every day;
• Use plates smaller than usual;
• To have a snack while working or watching TV, always keep vegetable cutting at hand;
• Gradually give up sausage, confectionery and other harmful foods (first, indulge yourself once a week, then once a month and so on).

conclusions

If you want to be slender and beautiful, then the right option for you is proper nutrition. PP does not impose any severe restrictions, and most importantly - you do not have to starve. Nevertheless, it is not necessary to rush into the pool with the head from the very first day. Depending on your state of health and willpower, the transition to PP can take you from a month to six months. In addition, even the most harmful products can not be too sharply excluded from the diet, so as not to expose the body to stress. If you really want to press a full frying pan of potatoes or eat a large piece of cake, occasionally you can afford it. The main thing is to get pleasure from food!