What do you need to know about the PP?
The habit of eating well does not develop overnight. This causes some difficulties, because from the first days you need to take into account the principles of PP:
- make a varied daily menu;
- – balance the diet according to the composition of BJU;
- – calculate the caloric content of products;
- – Comply with the diet.
Preparing your meals will be easier if you keep a food diary. It’s worth noting that you don’t need to count calories or strictly follow BJU if you’re not trying to lose weight. But more on that belowIt is recommended to keep a food diary at the beginning of each day. This is where you write:
- – all the information about the food: how it was prepared, in what quantity and when it was eaten;
- – the body’s reaction to what was eaten: edema appeared, swelling was disturbed, sleep was disturbed, appetite increased, felt drowsy, etc.
- – emotional background, why they ate – they were hungry or upset, ate out of boredom, etc.
With the help of a journal, you can keep track of which foods help you feel comfortable and which don’t. It also allows you to see patterns and patterns in nutrition. Try not to scold yourself and don’t rate the diary in terms of “good or bad.” A food diary is primarily an analysis tool and not another reason to berate yourself.
10 helpful tips from PP
Replace simple (fast) carbohydrates with complex (slow)
One of the indirect causes of weight gain is the abundance of simple carbohydrates in food. These are various desserts that contain sugar, low-cocoa chocolate, cappuccino, etc. Such products contain a lot of calories, but are worse saturated than complex carbohydrates. Consequently, they want to easily exceed the daily caloric content – it is an excess of calories that leads to weight gain.
To lose weight and maintain your health, you need to increase the amount of complex carbohydrates in your diet. Cereals, fresh fruits, vegetables and durum wheat pasta have enough energy to perform even complex mental work.
But even when you eat complex carbohydrates, don’t forget about the total caloric content of your daily diet.
We eat a balanced diet
Breakfast, lunch and dinner are the main meals. Try to keep them as balanced as possible in BJU. Be sure to include plenty of vegetables, dietary protein, and complex carbohydrates on your menu. Such a diet will allow you to avoid switching to harmful foods.
learn to cook easy
The more complex the dish, the higher the calorie content. It is important that you learn to cook simple dishes so that you can serve a delicious and healthy dinner, breakfast or lunch in 10-15 minutes. Especially the ability to cook quickly and easily prevents you from overeating at those times when severe hunger strikes.
We provide healthy snacks
During the day, we chop those products that are visible. Have in front of you fruit, nuts, dried fruit or anything that is easy and quick to prepare. Try to keep chocolates and other sweets out of sight and try to buy as little as possible. By helping yourself in this way, you will ease your transition to proper nutrition.
we are not starving
There is still a myth that hunger helps you lose weight. When you’re hungry, your metabolism slows down, which can lead to weight gain even with low-calorie foods.
Forget food for no reason
Do not eat out of boredom, for company, for pleasure or obligation. Normally, you should feel hungry before eating, and after eating, you shouldn’t feel heavy in your stomach and remorseful for having eaten once again, even though you weren’t hungry.
Stop eating on the go
Uncontrolled snacking can nullify all your efforts to switch to proper nutrition and lose weight. In fact, on a subconscious level, we don’t perceive a snack as a complete meal and therefore don’t count calories. And they’re not going anywhere.
We drink a lot of clean water.
When temperatures drop, our body experiences discomfort. Sometimes we are hot, sometimes cold, sometimes we sweat, sometimes our throats dry, sometimes we want to get warm. The body needs dopamine. The easiest way to get them is with carbohydrate drinks: coffee, tea, sweet soda. When you experience such discomfort, drink 1-2 glasses of clean water. You will feel relief almost immediately. You will no longer be thirsty, and the need for a cup of coffee with cream and sugar will disappear by itself.
Don’t eat before bed
Before bed, you shouldn’t be so full that you feel heavy, but you shouldn’t feel hungry either. The pleasant lightness is the ideal state for a healthy sleep.
We unload the body
Go vegetarian at least one day a week. Give your body a break from digesting heavy foods.
The right menu for each day
Our tasty and healthy daily diet with a daily caloric content of 1500 kcal is designed for 5 meals. You can create your own menu by combining any of the dishes we offer you.
Be sure to consider the following:
- We eat the most carbohydrates in the day for breakfast. Portion: 250-300g;
- – For a second breakfast (snack), choose healthy fats or slow carbohydrates. Portion – 150-200g;
- – The lunch menu must include BJU. Portion: 300-350g;
- – In the afternoon we have cereals and vegetables, because they have almost no fat and fiber. Portion: 150-250g.
- For dinner, choose protein and fresh vegetables. If you’re really hungry, opt for heartier, more stringy meats.
- – At snacks, eat fruits, vegetables, vegetables and nuts (but not more than 30g, they are rich in fat). Consider the caloric content of snacks in your daily calorie intake.
- – Pancakes made from rice flour or chocolate protein;
- – Oatmeal with blueberries;
- – Fried eggs with green salad or chopped herbs;
- – Tomato omelette, cheese, whole eggs and protein;
- — Millet porridge with berries.
- – A choice between rice, pearl barley or buckwheat with meat;
- – Cheese Casserole;
- – Vegetable salad;
- – Pancakes made with rice flour;
- — Choice of cheese or tofu with tomatoes and vegetables.
- — Perlotto with turkey;
- — Durum wheat spaghetti with meatballs;
- – Large cutlets with cereals;
- — Pilaf with chicken;
- — Cabbage rolls with beef.
- — Beet salad with feta cheese;
- – Buckwheat with chicken or beef goulash;
- – Omelet with vegetables;
- – Spinach or zucchini fritters;
- – Vegetable salad seasoned with olive oil;
- — Tuna pate with spinach;
- – lazy dumplings from cottage cheese;
- – Protein tortilla with spinach;
- – Meatloaf;
- — Baked chicken fillet with tomatoes.
If it is difficult for you to understand all these subtleties now, our ready-to-use solutions for every day will help you.
We have created several options for the daily menu lines, taking into account your needs and the challenges you face. Each serving is packaged in a separate container and is already fully ready to eat, and its calorie content has been calculated.
All you need to do is order their product line. And so every day you will have tasty, healthy and varied dishes on your table, and your transition to proper nutrition will be easy, fast and imperceptible.