A slim figure is the dream of many, but in the race for the desired result, people resort to extremes, torture themselves with hunger, depriving the body of essential nutrients, which ultimately leads to numerous health problems.
In fact, to lose weight and stay healthy at the same time, you need to eat right. In this article, we will tell you how to make a PP menu for a week, in order to preserve beauty and health and not harm the body.
The benefits of proper nutrition
PP (proper nutrition) has many advantages. That is why it is becoming more and more popular with followers of a healthy lifestyle.
- A well-designed diet for weight loss and general recovery helps support the body's development, growth and vital activity. To avoid many health problems, you should switch to the PP menu as soon as possible. Ideally, you need to eat well throughout your life: such a lifestyle, for example, implies a Mediterranean diet.
- It is recommended to draw up a special menu to prevent various diseases. A well thought out balanced PP diet is a good prophylaxis against the onset of diseases of the gastrointestinal tract, diseases of the heart and blood vessels and uncontrolled weight gain.
- By adhering to the principles of proper nutrition, you can keep your figure in shape. No diet can guarantee a lasting result without compromising health. The PP in this regard is something like the golden mean. Thanks to him it is possible not only to lose weight, but also to maintain the desired weight for as long as necessary.
- Switching to a balanced diet also involves physical activity. Lack of mobility will not allow you to achieve the desired effect. Therefore, anyone who wants to be thin must exercise regularly.
- According to recent studies, the menu, compiled according to all the rules, greatly reduces the risk of a depressive state. This is a guarantee of good health and a stable psyche.
How much can you lose on PP
You shouldn't expect that by switching to a PP diet, you will immediately get the desired result. The process involves serious long-term work. In the first week, the fluid leaves the body, the swelling subsides, the metabolism is restored. Much depends on the sport. Regular training helps to achieve the desired effect as soon as possible.
Too rapid weight loss is a real health hazard. Therefore, the goal of switching to a PP rule-based diet menu is to lose weight, but stay healthy at the same time. It is recommended to lose no more than 3-4 kg per month. This is possible with a well-designed diet accompanied by moderate physical activity: for example, cardio training 3-4 times a week and daily walks in the fresh air for 15-20 minutes.
You can lose excess weight more intensively. This requires more physical activity.
Also, do not discard the individual characteristics of the body. Some people manage to lose weight faster, others need more time to get the desired result.
In addition, with every kilogram lost, the body begins to resist such an unceremonious treatment of its reserves. Consequently, the longer you eat a balanced diet, the slower you lose weight. However, this situation does not mean that the technique has ceased to work. It's just that the body tries to save as much as possible, reluctantly parting with the extra grams. Forget the scales for this time, it's best to start measuring your parameters. This will make tracking changes much easier.
Where to start with proper nutrition
When forming a menu for weight loss for every day, it is important to adhere to a number of principles of proper nutrition:
- Drink more fluids (ordinary drinking water). Promotes accelerated metabolism, as a result of which harmful substances are removed from the body.
- Eat regularly, don't skip meals. The feeling of hunger causes our body to set aside reserves for the future.
- When cooking, do not exclude spices. Unleavened bread, made with even the best products, will look inedible and get bored very quickly. Resisting the temptation to break up will be much more difficult.
- Don't give up on sweets. Instead of regular sugar, use a substitute or honey. In cooking, use rye or bran flour.
- Stop to foods rich in dietary fiber: oats, legumes, nuts, fresh vegetables, olives, berries.
- Give preference to soluble fiber and slow carbohydrates. Buy only durum wheat pasta. Instead of white rice, take brown rice.
- Don't forget physical activity. Only regular exercise will help you achieve the desired result. After all, you have to spend more calories than you consume.
- Do not be lazy to try new recipes, expand the list of products used. Monotonous food can quickly get bored.
- Eat your last meal of the day no later than 2-3 hours before bed (unless you use intermittent fasting for your own purposes).
What to exclude with proper nutrition
The easiest way is to stay in the selected mode, avoiding situations that can cause a breakdown:
- When compiling a menu of proper nutrition for weight loss, take care of getting enough sleep. Getting rid of excess weight in itself is a major stress on the body. The body tries to conserve energy. A person gets tired faster, wants to sleep more often. Therefore, it is very important to get enough sleep and to avoid overexertion.
- Get into the habit of eating fresh vegetables, herbs and fruits, and eating a varied diet to make sure your body is getting enough vitamins and minerals.
- If possible, completely eliminate alcohol products from the diet. In addition to the obvious harm of alcohol, alcohol contains sugar and causes an increase in appetite.
- Don't go shopping hungry. Make sure you gather a lot more products than you need, and for sure take something harmful and high-calorie.
Products for proper nutrition
First we list the products that should form the basis of a balanced diet:
- low starch vegetables;
- cabbage (sea);
- poultry meat (white), rabbit meat;
- egg white;
- bulgur, brown and wild rice, oats, couscous, buckwheat, spelled;
- durum wheat pasta;
- rye and multigrain bread;
- wholemeal flour bread;
- lean fish, seafood;
- olive and linseed oil;
- peanuts;
- natural spices;
- dairy and dairy products (low calorie).
The above list is not relevant for all diets. So, for example, if you are doing a weight loss detox, the list of allowed foods will be different.
In the formation of the menu it is important to remember that the following products should be consumed in moderation:
- high starch vegetables (the same potatoes);
- fatty cheeses;
- sweet fruits;
- cottage cheese.
Say a categorical "no" to the following positions:
- alcohol;
- Corn;
- high-calorie confectionery products not included in the PP diet;
- normal sugar.
What to look for when preparing a diet
First you need to assess your physical activity level and calculate your daily calorie intake.
Physical activity can be:
- Minimum: when a person leads a sedentary lifestyle and does not play sports.
- Easy: if you have to sit mainly at work and you can train no more than 2-3 times a week.
- Medium - implies the presence of low intensity physical activity (up to 5 workouts per week).
- High - when working days are inseparable from intense training. Complete sporty lifestyle.
- Extremely high - very hard work plus daily workouts.
After determining the load level, calculate the rate of calories per day. This is done using the Mifflin-San Geo formula:
Simplified version:
- for men: 10 x weight (kg) + 6, 25 x height (cm) - 5 x age (g) + 5;
- for women: 10 x weight (kg) + 6. 25 x height (cm) - 5 x age (g) - 161.
Modified version:
- for men: (10 x weight (kg) + 6, 25 x height (cm) - 5 x age (g) + 5) x H;
- for women: (10 x weight (kg) + 6. 25 x height (cm) - 5 x age (g) - 161) x H.
A - the level of human activity, the degree of which is presented above.
Proper nutrition menu for the week
The diet will vary depending on the desired result. For example, consider a menu for a different number of daily calories consumed. All products in the tables are in grams.
Diet of the day for weight loss for 1000 calories per day
| Days of the week | Meal calories (kcal) | ||||
|---|---|---|---|---|---|
| Breakfast 249 | Lunch 99 | Lunch 299 | High tea 99 | Dinner 247 | |
| Monday | cottage cheese with dried fruit - 150 | berries - 100 | chicken fillet and buckwheat - 100 each | boiled corn - 1 cob | fresh vegetables - 204 |
| Tuesday | hard-boiled egg with wholemeal bread | glass of fruit smoothie | vegetarian ratatouille | cheese - 30 | chicken fillet - 80 |
| Wednesday | a slice of black bread with ricotta | berries or fruits - 143 | vegetable stew - 201 | nuts - 30 | boiled egg |
| Thursday | cottage cheese - 145 | berry smoothie - 200 ml | green cabbage soup - 201 | a glass of milk | stewed vegetables - 146 |
| Friday | polenta with skimmed milk - 154 | pressed muesli - 70 | boiled chicken with garnish 100 | wholemeal bread with ricotta | seafood - 130 |
| Saturday | tomato and egg whites salad - 149 | Apple | meatless soup - 201 | Yogurt | steamed beef - 99 |
| Sunday | pancakes with apple (PP) - 149 | orange | stewed fish with vegetables - 100 each | kefir or ryazhenka - a glass | fruit - 150 and herbal tea |
Menu for a week of 1200 kcal per day
| Days of the week | Meal calories (kcal) | ||||
|---|---|---|---|---|---|
| Breakfast 298 | Lunch 156 | Lunch 288 | High tea 309 | Dinner 283 | |
| Monday | omelette with tomatoes - 248 | Apple | fish salad - 143 plus vegetables - 150 | nuts or dried fruit - 40 | vegetable stew - 250 |
| Tuesday | porridge on the water with berries - 230 | cottage cheese and berry smoothie - a glass | boiled bird with herbs - 230 | low-fat yogurt | steamed fish - 201, fruit salad - 140 |
| Wednesday | Greek cheese - 60 | orange | chicken salad - 200, soup - 100 | cottage cheese casserole - 99 | steamed chicken fillet - 150 |
| Thursday | oat pancakes - 100 | 1/2 grapefruit | rice with vegetables - 202 | a glass of ryazhenka or kefir | beef liver with side dish - 100 each |
| Friday | polenta with skimmed milk - 250 | berry smoothie - glass | stewed turkey - 120, wholemeal bread | fruit salad - 130 | boiled eggs and nuts - 40 |
| Saturday | omelette - 99 | a glass of kefir | vegetable soup - 203, steamed chicken fillet - 100 | berries - 60, herbal tea | boiled fish - 150, coffee without sugar |
| Sunday | cottage cheese casserole - 120 | smoothie of berries and milk - 200 ml | stew - 230, green tea | wholemeal bread with cheese | stewed poultry with buckwheat - 201 |
Approximate diet for 1500 calories per day
| Days of the week | Meal calories (kcal) | ||||
|---|---|---|---|---|---|
| Breakfast 351 | Lunch 249 | Lunch 351 | Afternoon 249 | Dinner 351 | |
| Monday | 2 hard-boiled eggs with herbs | orange juice plus cottage cheese | baked fish - 120, fresh vegetable salad - 100 | nuts - 30 and green tea | stewed chicken - 149, vegetable stew - 80 |
| Tuesday | cottage cheese and tomato casserole - 250 | a glass of kefir plus muesli - 30 | pasta - 149 with beef - 100 and vegetables - 150 | orange | fish salad - 180, wholemeal bread |
| Wednesday | repeat Monday morning | ½ grapefruit, green tea with sugar (1, 2 tablespoons) | green cabbage soup - 201, low-fat cheese - 30 | fruit milkshake | steamed bird - 149, boiled egg |
| Thursday | polenta with skimmed milk - 249, coffee without sugar | casserole with berries - 149 | stewed vegetables with white meat - 250, black bread with cottage cheese | banana plus nuts - 20 | boiled fish - 150, green salad - 130 |
| Friday | boiled offal (chicken liver) - 180 | cabbage, carrot and cucumber salad - 150 | chicken goulash - 100, cereal side dish - 100, herbal tea | cottage cheese - 100, jam - 1 tbsp. L. | baked poultry meat - 180, vegetables and cottage cheese - 70 |
| Saturday | brown rice with vegetables - 100, kefir | low-fat yogurt, apple | green cabbage soup - 250, fresh vegetables - 100 | apple pancakes - 2 pcs | buckwheat - 100, boiled turkey - 100 |
| Sunday | 2 hard-boiled eggs | banana plus coffee without sugar | stewed chicken with vegetables - 230, wholemeal bread | orange | stewed beef - 140, cottage cheese - 100 |
PP recipes for every day
When compiling a rough diet for weight loss, it is not at all necessary to eat the same food every day. There are many healthy recipes. Here are some examples you can use.
First: green cabbage soup
- lean beef - 200 g;
- chicken eggs - 7 pcs. ;
- onion - 1 pc. ;
- potatoes - 4 pcs. ;
- sorrel - 50 g;
- spices, salt to taste.
Meat cut into small pieces, boil until half cooked. Add the potatoes and spices to the broth, season with salt. Fry the onion in olive oil until golden brown and put it in the soup along with the chopped sorrel. Finely chop the hard-boiled eggs and send the vegetables afterwards. Boil the cabbage soup for another 5 minutes, then let it brew for half an hour.
Second course: fish with vegetables (baked)
- fish (salmon) - 450 g;
- cauliflower - 450 g;
- lemon juice and soy sauce - 4 tbsp. L. ;
Marinate the cleaned and washed fish in a mixture of sauce and lemon juice (30 minutes). Divide the cabbage into inflorescences. Put the vegetables and salmon on a baking sheet and bake at a temperature of 180 degrees for 25-30 minutes.
Salad Of Peppers And Beans
- frozen green beans - 300 g;
- sweet pepper - 100 g;
- lemon juice - 2 tbsp. L. ;
- a clove of garlic.
Boil the beans for a minute, drain the liquid and let it cool. Add the finely chopped pepper and the minced garlic. Sprinkle lemon juice on the salad and season with salt and pepper if desired.
Dessert: ricotta-based snack
- curd mass - 250 g;
- chicken egg - 1 pc. ;
- sugar substitute - 2 tbsp. L. ;
- Apple;
- Banana.
Mix the egg with the ricotta, pour the sweetener and the diced fruit into the mixture. Cook in the microwave for 3 minutes at 750 watts.
Snack: fruit smoothie with kefir
- banana - 1 pc. ;
- pear - 1 pc. ;
- kiwi - 1 pc. ;
- honey - 1 tsp;
- a glass of kefir.
Wash the fruit, peel it and chop it. Grind all the ingredients (including kefir) in a blender.
How to count calories
During cooking, the products lose volume - this is a natural consequence of heat treatment. However, the calorie content remains the same. So, if you boil the chicken fillet (200 g), then in the finished form its weight will be only 150, but the number of kcal will not change. To determine the calorie content of a finished dish, it is necessary to weigh all its components and calculate the calories contained in them.
What to consider when compiling an individual menu for weight loss
The preparation of the diet must be approached with the utmost seriousness. To get rid of excess weight, to keep it within the normal range, for therapeutic purposes, several approaches are required. It is especially difficult for people who have chronic diseases or intolerances to certain foods. When making a nutrition plan, they must first consult with their doctor. Otherwise, the diet will only lead to further health problems.