What is PP (proper nutrition): where to start, rules and how to proceed

PP is an abbreviation for Proper Nutrition; healthy eating is an analogue of PP. Proper nutrition is a balanced and varied diet in which the human body does not lack essential nutrients, vitamins and minerals.

What does it mean to sit on the PP? However, pp is not a diet that needs to be followed for a certain time. There are no strict restrictions or exceptions, as well as time limits. PP is a lifestyle that needs to be followed constantly.

Benefits of PP

What are the benefits of pp and why is it so popular?

Firstly, such a diet is extremely necessary, since it is it that allows a person to maintain the development, growth and vital functions of the body, regardless of age. It is extremely important to practice proper nutrition at the stage of development of the body in order to avoid many health problems in the future, which is why it is necessary to accustom yourself to nutritional supplements from childhood.
PN is disease prevention. Doctors recommend that you adhere to the principles of proper nutrition in order to reduce the risks of chronic diseases. A balanced diet is the prevention of gastrointestinal diseases, cardiovascular diseases, obesity and even cancer.
PP is a great way to keep your figure in shape. To date, no diet can give long-term results without harming our health. PP is the golden mean that will help you control your diet without depriving yourself of the necessary substances. A huge plus of PP is not only that it helps to lose excess weight, but also that PP helps to maintain the new weight for a long time.
Proper nutrition always goes hand in hand with physical activity, which means that you can forget about a sedentary lifestyle. It doesn’t matter what sport you choose, the main thing is regularity.
Another undoubted benefit of pp is improving appearance. Under-eye circles, dry skin, uneven complexion, brittle hair and nails - all this is often a lack of essential nutrients and vitamins. By balancing your diet, you will undoubtedly improve not only your physical well-being, but also your appearance.
Recent studies have shown that proper nutrition reduces the occurrence of depression , anxiety and other mental disorders. So you are guaranteed a good mood!

Sample diet for quick weight loss

The menu suggested above will help you lose weight, but the results will only be noticeable after a few weeks. If you need to quickly lose weight, then an express diet based on the principle of alternating protein-carbohydrate days is suitable. Its essence is that all the necessary elements enter the body, but not immediately. The event lasts only 4 days, during which time up to 2 kg are lost.

The first day is protein

Breakfast: a couple of boiled eggs; tea.
Snack: salad.
Lunch: boiled chicken – 150 grams; vegetable stew.
Dinner: boiled squid meat; steamed broccoli.

The second day is protein

Breakfast: a few slices of cheese; tea.
Snack: cucumbers.
Lunch: steamed fish; green salad.
Dinner: grilled beef; green pea.

The third day is carbohydrate

Breakfast: oatmeal on water with dried fruits.
Snack: fruit.
Lunch: pasta with gravy without meat or fat.
Dinner: boiled rice with vegetables.

Fourth day

On this day you are allowed to drink unsweetened tea and black coffee, and eat raw vegetables. It is not forbidden to supplement the diet with a small amount of cottage cheese.

Basic principles of PP

The pp nutrition system is a varied and balanced diet. The body must receive the entire spectrum of necessary substances, microelements, vitamins, minerals, amino acids. PP does not imply any mono-diet or mono-nutrition; such a diet can only cause harm to the body. Your table must have meat, cereals, fresh vegetables and fruits, and dairy products.
The basics of pp are control over BJU. The body needs a sufficient amount of proteins, fats and carbohydrates. Many people make the mistake of eliminating fats from their diet, preferring low-fat foods, but this is strictly prohibited. Abuse of low-fat foods can lead to metabolic disorders. The same applies to carbohydrates, thanks to which we get energy; they must be present on our table. Don't forget about protein consumption - about 1.5 g per 1 kg of body weight. On average, the norm of BZHU in percentage terms looks like this: proteins - 25% -35%; fats - 25%-35%; carbohydrates - 30%-50%. It is important to understand that a deficiency or excess of one of the substances can negatively affect your health.
Proper nutrition is a must for breakfast! Skipping breakfast is strongly discouraged, as it is this meal that kickstarts our metabolism and helps control our appetite throughout the day. Studies have shown that people who skip breakfast are more likely to suffer from obesity and cardiovascular disease.
The basics of pp are regular five meals a day. Ideally, you should have 3 meals and two snacks. Do not skip meals for any reason. Firstly, this is fraught with digestive problems, and secondly, there is a greater chance of breaking down and eating unhealthy food during the next meal. It is also important to have a snack between meals; there is nothing wrong with that. However, for a snack you should choose healthy and healthy foods.
The food supply system implies a mandatory restriction of fast food and semi-finished products. Burgers, nuggets, and French fries cannot be called proper nutrition, so the consumption of such food will have to be limited. If you absolutely cannot deny yourself such food, cook it yourself! A homemade burger will be many times healthier than a store-bought one! The same applies to semi-finished products that supermarkets so generously offer. Refuse canned food and prepared foods, spend your time preparing high-quality and healthy food.
Stay hydrated. A person’s daily norm is approximately 2-2.5 liters of water per day, try to follow this rule.
The principles of pp are to eat fresh foods, not processed ones. What does it mean? If you have the opportunity to eat fresh vegetables, do so rather than bake or boil them. A bowl of fresh salad is always preferable to cooked soup, and fruit is much better eaten fresh than in juice form. It is fresh vegetables and fruits, in addition to useful substances, that also have a large amount of fiber, which cleanses our body.
Proper nutrition involves reducing harmful fats, which is why it is so important to give preference not to fried foods, but to boiled, stewed or baked ones. An excellent solution is to steam it; this will not only allow you to reduce your consumption of fatty foods, but will also retain all the beneficial substances in your dishes.
The foundations of pp are the culture of eating. Forget about quick snacks in the car while stuck in traffic, on the go, while you're late for a meeting, etc. etc. Each meal is a calm and thoughtful act that involves chewing food thoroughly. This way you will extract the maximum amount of nutrients and feel full faster.
Plan your menu in advance. PP is not at all difficult and inexpensive, but it does require some planning. It is extremely important to plan your menu in advance and select the products you need to avoid unwanted disruptions. Over time, such planning will become a habit and will not present any difficulty.

Budget PP menu for the week

Authorized products

The general rules for an effective diet for weight loss for women are the following four points:

completely eliminate “empty” carbohydrates;
reduce fat intake to a minimum (but do not eliminate it completely!);
the menu should contain a sufficient amount of protein foods;
Make sure your diet contains enough vitamins and minerals.

Based on this, the following types of products and dishes are allowed for consumption:

Flour products
. Rye bread, bran bread, wholemeal products.
First meal
. Lenten vegetables - cabbage soup, beetroot soup, borscht, vegetarian okroshka.
Meat and fish
. All low-fat varieties, boiled or stewed.
Cereals
. Pearl barley and buckwheat in the form of crumbly porridges.
Vegetables
. Any raw, stewed or boiled.
Eggs
. Boiled or hard-boiled, steam omelettes.
Dairy
. Low-fat milk and kefir, low-fat cheeses and cottage cheese, low-fat sour cream, unsweetened yogurt.
Fats
. Vegetable oil and butter in dishes.
Snacks
. Salads from raw or boiled vegetables with a small amount of vegetable oil, seafood.
Sauces
. Tomato or weak mushroom ones.
Dessert
. Berries and fruits of sweet and sour varieties, compotes and jellies without sugar.
Beverages
. Tea and weak coffee with sugar substitutes, rosehip or chicory root decoction, tomato juice, sugar-free compotes.

Prohibited Products

Products made from first and highest grade wheat flour;
products made from puff pastry and butter dough;
first courses with the addition of cereals (except those allowed) and pasta;
all fatty meats or fish - including in the form of broths;
lard, cooking fats;
boiled and smoked varieties of sausages;
canned fish in oil;
pasta, semolina, rice, legumes;
potatoes - limited;
baked milk, cream, sweet yoghurts;
fatty varieties of cheese and cottage cheese in any form;
fatty or spicy types of sauces and snacks;
refined sugar in any form, cocoa;
sweet fruits - bananas, grapes, raisins, dates, figs.

How to start PP?

So, you have decided to start PP, but you haven’t been able to do it yet, or you just don’t know where to start. We offer a few simple tips to help you get started.

Keep a food diary. Keeping a food diary is the best start to eating. Write down exactly everything you ate, be sure to include snacks and what you drank. Even if you are not yet able to eat healthy and nutritious foods, you will be able to analyze which foods you have in excess in your diet and which ones you do not have at all. Over time, with the help of such recordings, you will be able to regulate your diet.
PP for beginners is a rather lengthy process, so give yourself time. You cannot eliminate absolutely all harmful foods from your diet in one day and radically change your habits. From such a sharp transition you may not be able to stand it and break down. The transition to pp can take from a month to six months, so take your time. Eliminate harmful foods gradually.
Eat in company. Where to start with PP? Just stop eating alone, in front of the TV or computer. It has long been noted that alone you are able to eat much more food than in company. In addition, you will not feel comfortable eating unhealthy food in front of other people, especially if you declare your desire to follow PP.
How to switch to PP smoothly? Just buy a steamer. Even if you haven’t yet really understood the principles of the new diet, or don’t know how to prepare wholesome and healthy food, by steaming dishes you can reduce the amount of harmful fats and increase nutrients in your diet. Another simple tip is to replace the pan with a non-stick one and cook without adding oil.
Add more fresh vegetables to your diet. A good way to switch to PP is to include more fresh vegetables in your diet. They should take up the majority of your plate. Gradually increase the amount of vegetables in your diet, replacing junk foods with them.
Avoid unhealthy snacks. Avoiding unhealthy snacks that contain empty calories and a minimum of nutrients will help you quickly switch to pp. Replace chips, crackers and other snacks with dried fruits, nuts and fresh fruits.
Eat carbohydrates in the first half of the day and proteins in the second. You can start P P with this simple advice. By consuming carbohydrates in the first half of the day, you can be sure that you will definitely spend them, but for dinner it is better to leave proteins, which are slowly digested by our body.

How to create a menu

The nutrition plan must be developed based on lifestyle, age, weight and height. The drawn up plan will help not only rationally distribute the supply of required elements, but also save time when developing a menu for the day and drawing up a list for purchasing products.

At the very beginning, you need to calculate your metabolic rate according to the following scheme:

655 + 9.6*weight (in kg) + 1.8*height (in cm) – 4.7*age (in years).

Multiply the total by the activity coefficient:

*1.2 (with a sedentary lifestyle);
*1.38 (with light training in the gym up to 3 times a week);
*1.55 (with moderate exercise up to 5 times a week);
*1.73 (with intensive 5-7 times a week).

Now pay attention. If you want to lose excess weight, then you need to subtract 20% from the result obtained. Centimeters will go away at +100/-250 kcal. For example: after the calculations were performed, we received the number 1500 kcal; you will be able to lose weight by consuming from 1250 to 1600 kcal per day. If, on the contrary, you need to gain muscle mass, then the figure obtained in the calculation should be increased by 10%.

It has been proven that by reducing the calorie content of a daily portion of food by only 300 kcal, you will lose up to one kilogram per month, and in a year you will be able to become 12 or more kilograms lighter without pain and without stress.

To be guided only by the nutritional value of foods is, to put it mildly, stupid. It is also necessary to calculate the amount of proteins, fats and carbohydrates required for the normal functioning of the body, that is, BZHU.

The normal parameters are:

proteins: 10-35%;
fats: 20-35%;
carbohydrates: 45-65%.

When there is a need to lose weight, then half of the daily diet should be carbohydrates, proteins should account for 30%, and the remaining 20% should be fats.

It won’t be difficult to calculate an individual portion of BJU yourself.

Calculation of protein portions is carried out using the following formulas:

lower limit*0.3/4;
upper limit*0.35/4.

The resulting range will be the daily norm.

If there is a lack of protein, muscle mass is destroyed, to avoid this, remember that women need at least 60 grams of protein per day, and men - at least 75 grams of protein.

You can calculate your portion of fat like this:

lower limit*0.15/9;
upper limit*0.2/9.

The numbers indicate the minimum and maximum amount of fat per day.

The daily range of carbohydrates is determined as follows:

lower limit*0.45/4;
upper limit*0.5/4.

When creating a menu, keep in mind that 2/3 of the daily intake of carbohydrates, a third of proteins and 1/5 of fats should be consumed for breakfast. Dine only on compatible foods. For dinner, eat light, but at the same time satisfying dishes.. Don't forget about snacks, they are required with PP.

PP and water

We have already mentioned that drinking enough water is one of the main principles of PP. However, in reality, very few people monitor their water balance, which leads to excessive appetite and dehydration, which is extremely dangerous for our health.

Water not only maintains the water balance of our body, but also removes harmful toxins, improves metabolic processes, the condition of the skin, hair and nails, and promotes better digestion. This is why water and pp are two things that cannot exist without each other. It is important to understand that when we talk about water, we mean pure water, and not juices, carbonated drinks and teas. After all, juice or tea, in addition to water itself, also contains sugar and other substances. To get the most out of the water you drink, follow these simple rules:

How to get out of a diet

The correct way out of any diet is based on the principles of PP, so such an event should last a lifetime. You shouldn’t leave it, because adding harmful foods to your diet will not keep you gaining extra pounds for long.

If you have been following a fast weight loss diet, then after four days:

Increase your portion of plant foods.
Add egg whites.
Drink more water.
Play sports.
Take multivitamin complexes.

After just a week, you have the right to completely switch to the selected program or, if you wish, return to your usual menu.

Failure at PP - what to do?

If you have a breakdown during the PP, then you should not panic and blame yourself for it. First of all, it is important to understand why exactly the breakdown occurred:

Perhaps you introduced too strict restrictions, abruptly eliminating familiar foods, and your body could not withstand such a load. If this is indeed the case, then reconsider your diet and choose a less strict menu.
Your body now requires more nutrients and calories. For example, a breakdown during menstruation happens quite often, since during this period our body requires more energy. In this case, you should just wait out this period.
You introduced additional physical activity, but did not take it into account in your diet. Here you need to seriously work on your nutrition in light of the increase in your energy costs.
You skip meals. If you regularly skip meals, then a breakdown on the meal plan is inevitable, since the body will be in a stressful state, and you will try to overcome the feeling of hunger by any means.

How to return to pp after a breakdown? The main thing is not to give yourself new tests and restrictions. Often people try to arrange strict fasting days for themselves after breakdowns, but this is strictly not recommended, since by doing so we again force the body to experience stress. Just review your diet and get back to eating right.

How to switch to proper nutrition and not break

Do not immediately introduce rigid boundaries. Switch to healthy foods gradually. Replace unhealthy ingredients in your regular meals with healthier options.
And leave 20% of your favorite treats on your menu as a bonus for good behavior
Set yourself a goal for which you will stick to PP.
Record every meal. This will form a habit of eating at a certain time.
Eat at home - there will be fewer temptations.
Make eating enjoyable. Set the table beautifully, clear the space of unnecessary things, invite friends.

Cheat meal at PP

To avoid breakdowns during the training program, you can have a cheat meal. This is the so-called planned “load day”, when you indulge yourself in forbidden foods and desserts. A cheat meal during PP is carried out with the aim of avoiding breakdowns, in this way we let our body understand that it is not deprived of its usual goodies. How to properly perform chimil on pp:

Choose one meal during which you will have a cheat meal.
It is best to have a cheat meal in the morning, so you have a chance to burn off the calories you eat.
If you have a cheat meal, you should not give up other meals that day - a cheat meal for breakfast, lunch and dinner as usual.
A cheat meal at pp is held no more than once a week, this will be enough to treat yourself to goodies, but at the same time remain in your usual routine.

Myths about proper nutrition

In the information field around PP there are erroneous opinions and facts. They are based on laziness and lack of willpower in some people and discourage those who want to move on to a conscious existence. We will debunk the most popular myths to protect you from fears.

1. Healthy food is not tasty. The list of dishes recommended by nutritionists is quite diverse. If you wish, it is not difficult to find interesting combinations of flavors. You don't have to choose between benefit or pleasure.

2. Eating healthy is very expensive Cereals, chicken, vegetables, fruits are no more expensive than canned food, burgers, pastries, and sausages. It is not necessary to buy products marked “ECO” - it is not a guarantee of freshness and the presence of vitamins.

3. If you eat 6 times a day, you can gain weight. Starvation diets bring quick but short-term results, while causing damage to health. Nutrition should be complete. To stay in shape, it is important to maintain caloric intake and add physical activity and sports.

4. Complete refusal of carbohydrates Carbohydrates are necessary for humans as they provide energy. And glucose helps produce the hormone of joy - serotonin.

5. Forget about sweets This formulation is not correct. There are many options for delicious and healthy desserts. Dark chocolate, for example, strengthens the immune system and stimulates mental activity. But it is better to consume all treats in the first half of the day.

6. There are foods that speed up metabolism Caffeine and some spices can slightly speed up metabolism, but their effect is so insignificant that it makes no sense to rely on them.

7. You need to drink fruit juices Freshly squeezed juices lack fiber and have a reduced amount of vitamins - this is their main difference from fruits in a negative way.

8. Eliminate gluten Gluten is a protein found in many grain plants. It is customary to talk about it in a negative way: consuming gluten leads to atrophy of the colon mucosa and impaired fat absorption. But the listed consequences of eating gluten are only true for patients with celiac disease.

9. Regular cleansing of the body There is a cult of detoxification, in other words, cleansing. But according to scientists, detoxification is used only for medical purposes and should be carried out under the strict supervision of doctors. The body removes toxins on its own through the liver, kidneys and skin.

Daily routine at the checkpoint

Do I need to follow a PP daily routine? In general, there are no definite and specific recommendations, since in this matter we are guided by the rules of regular five meals a day. PP necessarily includes breakfast, lunch and dinner. Between these three meals, you should definitely have snacks - this is second breakfast and afternoon snack. For example, the timing mode may look something like this:

7:00 - First breakfast. 10:00 - Second breakfast. 13:00 — Lunch. 16:00 — Afternoon snack. 19:00 - Dinner.

You can change the feeding regime over time depending on your lifestyle, but, most importantly, do not forget that it is better to take the last meal three hours before bedtime, no later.

Reviews and results of losing weight

All those who have practiced PP speak very flatteringly about the system. Many managed not only to get their bodies in shape, but also to improve their health.

Anna, 32 years old

I used to constantly go on different express diets and couldn’t understand why the kilograms came back so quickly. Now I understand what my mistake was, by the way, many people who want to lose weight make it - our body should never starve! He regards this situation as critical and, instead of burning fat, begins to store it for future use. Thus, if you really want to lose weight, and not just remove excess fluid, what is the “miracle” of all quick programs for burning kilos based on. Eat, but only the right food, drink water, exercise. I have been following the PP system for more than a year, during which time I changed my usual size 48 to 44, my husband and I like (and this is very important for me!) how I look.

Elena, 28 years old

I have never been overweight, but a couple of years ago the kilograms began to rapidly come on. I went on various diets, they gave results, but short-term - after a month or two the scales showed weight gain. Then I decided to give up junk food and switched, as it is now fashionable to say, to PP. She ate everything that the diet did not prohibit, preferring boiled and stewed. A month later, the first plumb line was recorded. Now I adhere to the rules of proper nutrition, go to the gym, don’t have bad habits, and most importantly, I’m happy with my body and my weight completely suits me. The healthy eating diet really works!

Oksana, 24 years old

A proper nutrition diet is the best, I was convinced of this after the birth of my child, when I gained 12 kilos. I couldn’t limit myself in food, because I was feeding the baby, I didn’t have time to go to the gym either, then I decided to switch to PP. At first I thought that the diet would be meager, but when I studied the program thoroughly, I realized that you can eat almost everything, but you will only have to give up sweet, fatty, starchy and fast food. By nature, I don’t have a sweet tooth, and I don’t indulge in fast food, so there weren’t any particular difficulties. Seeing that I lost two kilos in a month, and the same amount in the second month, I realized that I was on the right track. Now my weight has returned to normal, I have already gotten used to the diet, the child also eats healthy food with pleasure, so PN has become not just a temporary event, but a lifestyle. The husband, however, still resists, demands fried food and mayonnaise, but I am sure that he will soon not resist.

Tatyana, 48 years old

For as long as I can remember, I have always struggled with extra pounds. I tried all kinds of diets, but in the end the weight came back. After forty, even the toughest ones stopped helping altogether, and even so it was dangerous to mock an already middle-aged body. Then I decided to go to the gym. An experienced instructor said that without revising the diet, the result would not be so good and helped create a menu. My joy knew no bounds when, after two months of training and a healthy diet, I lost 6 kg. But the lost weight, as it turned out, is not the main thing, I began to feel great, a feeling of vigor appeared, the skin became better, the orange peel on my legs became less noticeable. In general, I definitely recommend PP to everyone!

Olga, 27 years old

With a height of 160 cm, I weighed 77 kilograms, I think you can imagine how I looked from the outside. Then I succumbed to the fashion trend and decided to go on a healthy diet. I strictly followed all the recommendations, ran three times a week in the evenings, there were no breakdowns (when I wanted sweets, I ate dried fruits). In the first month I lost 2 kilograms. Inspired by this indicator, I decided to continue eating right. Lasted a year. In 11 months, another 3 kilos were lost. What can I say? It seems to me that the system is suitable only for those who are not very overweight, or as support after strict diets, but in my case it turned out to be practically ineffective.

PP tips

Despite the fact that this technique is called Proper Nutrition, very often some people encounter difficulties arising from changing their diet. What are these difficulties and how to avoid them?

Constipation with PP is one of the most common complaints. A balanced diet cannot be the cause of this disorder, which means you need to reconsider your diet. Constipation is a common occurrence when eating too much protein and limiting fiber. Analyze the amount of protein you eat, maybe you are overusing it, and add more fresh vegetables and fruits.
Why does my stomach hurt on PP ? is another common question. It should be understood that any pain during PP is unacceptable, and if there are any incomprehensible symptoms, then the first thing you should do is consult a doctor. PN is not a general panacea for absolutely everyone; some gastrointestinal diseases are at odds with the nutritional principles of PN: for example, if you are lactose intolerant, you cannot consume dairy products, and some gastrointestinal diseases limit the consumption of fiber, which leads to gas formation and diarrhea. Only a doctor can give you the main advice after you have been examined. Don't forget about it!
Why doesn't PP help you lose weight? Do not forget that proper nutrition is not a diet whose goal is to lose excess weight. The goal of P P is to improve nutrition and digestion to ensure the smooth functioning of your body. PP is a healthy diet that will help you maintain a constant weight. PP for weight loss has slightly different principles and rules.

So, if you are tired of health problems and want to improve your well-being and appearance, then be sure to use our recommendations and PP tips. In just a few months, you can radically change your habits and improve your standard of living. And, of course, don’t forget to tell us about your results!

Maybe you already adhere to pp and have your own secrets and subtleties? Be sure to share with us in the comments!

The benefits of proper nutrition for losing weight

If you follow all the recommendations described above, then within a couple of weeks you will see not only results in the form of a thinner waist and a more energetic state, but also additional advantages of the chosen weight loss method:

no hunger, because we eat a lot, often, and most importantly - tasty;
there is no need to give up sweets - there are hundreds of excellent low-calorie desserts, recipes for which are also on our website. However, almost all of your favorite foods can be prepared healthier;
With this kind of weight loss, not only does your figure shrink and cellulite goes away, your hair, skin and nails become healthier, you even start to look younger;
there is a real sense of budget savings, because proper nutrition for weight loss, the principles of which we are considering, are simple, affordable products. Many, until they switch to practice, are afraid that pp products are something special from the VIP departments of expensive supermarkets. Then they realize how wrong they were, but because of this prejudice, I personally put off a healthy life in a slim body for several months.