A slim fit figure is the dream of many, but in the race for the desired result, people go to extremes, torture themselves with starvation, deprive the body of essential nutrients, and as a result, lead to numerous health problems.
In fact, to lose weight and stay healthy at the same time, you need to eat properly. In this article, we will tell you how to make a PP menu for a week - to maintain beauty and health and not harm the body.
Benefits of proper nutrition
PP (proper nutrition) has many advantages. That is why it is becoming more and more popular among supporters of a healthy lifestyle.
- A well-prepared diet for weight loss and general recovery allows you to support the development, growth and vital activity of the body. To avoid many health problems, you should switch to the PP menu as soon as possible. Ideally, you should eat well throughout your life - such a lifestyle includes, for example, the Mediterranean diet.
- It is recommended to prepare a special menu to prevent various diseases. A well-thought-out balanced PP diet is a good preventive measure against the development of diseases of the gastrointestinal tract, pathologies of the heart and blood vessels, and uncontrolled weight gain.
- By following the principles of proper nutrition, you can keep your figure in shape. No diet can guarantee a permanent result without harming health. PP is something like the golden mean in this respect. Thanks to it, it is possible not only to lose weight, but also to maintain the desired weight as long as necessary.
- The transition to a balanced diet additionally involves physical activity. Lack of mobility will not allow you to get the desired effect. Therefore, anyone who wants to be slim should exercise regularly.
- According to recent studies, a menu designed in accordance with all the rules significantly reduces the risk of depression. This is a guarantee of health and a stable psyche.
How much can you drop in PP
By switching to the PP diet, you should not expect to get the desired results immediately. The process involves serious long-term work. In the first week, fluid leaves the body, swelling decreases, metabolism is restored. A lot depends on the sport. Regular exercise helps to achieve the desired effect as quickly as possible.
Too rapid weight loss is a real health hazard. Therefore, the goal of switching to a diet menu based on PP rules is to lose weight while staying healthy. It is recommended to lose more than 3-4 kg per month. This is possible with a properly designed diet and accompanying moderate physical activity: for example, cardio exercises 3-4 times a week and daily walking for 15-20 minutes in the fresh air.
You can get rid of excess weight more intensively. This requires increased physical activity.
In addition, do not discount the individual characteristics of the body. Some people succeed in losing weight faster, while others need more time to achieve the desired results.
In addition, with every kilogram lost, the body begins to resist such unceremonious treatment of reserves. As a result, the more you stick to a balanced diet, the slower you lose weight. However, this situation does not mean that the technique has stopped working. Simply, the body tries to save as much as possible, reluctantly parting with extra grams. Forget about the scale this time, it's better to start measuring your own parameters. This will make tracking changes much easier.
Where to start with proper nutrition
When making a menu for weight loss every day, it is important to follow a number of principles of proper nutrition:
- Drink more fluids (plain drinking water). It promotes accelerated metabolism, as a result of which harmful substances are removed from the body.
- Eat regularly, do not skip meals. The feeling of hunger causes our body to put aside its reserves for the future.
- Do not exclude spices when cooking. Even a yeast-free dish made from the best products will look inedible and get boring very quickly. It will be more difficult to resist the urge to break.
- Do not give up sweets. Use sugar substitute or honey instead of regular sugar. Use rye flour or bran in food.
- Stop eating foods rich in dietary fiber: oats, legumes, nuts, fresh vegetables, olives, berries.
- Give preference to soluble fibers and slow carbohydrates. Buy only durum wheat pasta. Take brown rice instead of white rice.
- Do not forget about physical activity. Only regular exercise will help you achieve the desired result. After all, you need to burn more calories than you consume.
- Do not be lazy to try new recipes, expand the list of used products. Monotonous food can quickly become boring.
- Eat your last meal of the day no later than 2-3 hours before going to bed (unless you are intermittent fasting for your goals).
What can be excluded with proper nutrition
The easiest way is to stay in the selected mode, avoiding situations that can cause a malfunction:
- When designing the right nutrition menu for weight loss, pay attention to sufficient sleep. Getting rid of excess weight in itself is a serious stress for the body. The body tries to conserve energy. A person gets tired more quickly and wants to sleep more often. Therefore, it is very important to get enough sleep and avoid excessive stress.
- Make it a habit to eat fresh vegetables, greens and fruits and eat a varied diet to ensure your body gets enough vitamins and minerals.
- If possible, eliminate alcohol products completely 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. Be sure to take more products than required and take something unhealthy and high in calories.
Products for proper nutrition
First of all, we list the products that should form the basis of a balanced diet:
- low-starch vegetables;
- cabbage (sea);
- poultry (white), rabbit meat;
- egg white;
- bulgur, brown and wild rice, oats, couscous, buckwheat, shredded;
- durum wheat pasta;
- rye and multi-grain bread;
- whole wheat bread;
- lean fish, seafood;
- olive and linseed oil;
- nuts;
- natural spices;
- milk and dairy products (low-calorie).
The above list does not apply to all diets. So, for example, if you are detoxing to lose weight, the list of allowed foods will be different.
When forming the menu, it is important to remember that the following products should be consumed in moderation:
- vegetables with a high amount of starch (the same potatoes);
- fatty cheeses;
- sweet fruits;
- cottage cheese.
Say no to the following positions:
- alcohol;
- corn;
- high-calorie confectionery products that are not included in PP's diet;
- regular sugar.
What to pay attention to when preparing a diet
First of all, it is necessary to assess the level of physical activity and calculate the daily calorie intake.
Physical activity can be:
- Minimal - when a person leads a sedentary lifestyle and does not do sports.
- Easy - if you mostly have to sit at work and you can exercise no more than 2-3 times a week.
- Means the presence of physical activity of moderate - low intensity (up to 5 exercises per week).
- High - when working days are inseparable from intense training. A complete sports lifestyle.
- Too high - very hard work and daily exercises.
After determining the load level, calculate the amount of calories per day. This is done by the Mifflin-San George 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 A;
- for women: (10 x weight (kg) + 6. 25 x height (cm) - 5 x age (g) - 161) x A.
A - the level of human activity indicated above.
Proper nutrition menu for the week
The diet will change depending on the desired result. For example, consider a menu for a different number of daily calories consumed. All products in the tables are shown in grams.
Diet of the day for weight loss for 1000 calories a day
| Days of the week | Food calories (kcal) | ||||
|---|---|---|---|---|---|
| Breakfast 249 | Dinner 99 | Lunch 299 | High river 99 | Dinner 247 | |
| Monday | cottage cheese with dry fruits - 150 | berries - 100 | chicken fillet and buckwheat - 100 each | boiled corn - 1 pc | fresh vegetables - 204 |
| Tuesday | poached eggs with whole grain bread | glass of fruit smoothie | vegetarian ratatouille | cheese - 30 | chicken fillet - 80 |
| Wednesday | a slice of black bread with cottage cheese | 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 | cooked vegetables - 146 |
| friday | porridge with skim milk - 154 | compressed muesli - 70 | boiled chicken with garnish 100 | whole grain bread with cottage cheese | seafood - 130 |
| Saturday | tomato and egg white salad - 149 | apple | soup without meat - 201 | yogurt | steamed beef - 99 |
| Sunday | Pancakes with apples (PP) - 149 | orange | fish cooked with vegetables - 100 each | kefir or ryazhenka - a glass | fruit - 150 and herbal tea |
Menu for a week for 1200 kcal per day
| Days of the week | Food calories (kcal) | ||||
|---|---|---|---|---|---|
| Breakfast 298 | Lunch 156 | Lunch 288 | High river 309 | Dinner 283 | |
| Monday | omelette with tomatoes - 248 | apple | fish salad - 143 plus vegetables - 150 | nuts or dried fruits - 40 | vegetable stew - 250 |
| Tuesday | porridge on water with berries - 230 | cottage cheese and berry smoothie - one glass | Poultry boiled with herbs - 230 | low-fat yogurt | steamed fish - 201, fruit salad - 140 |
| Wednesday | Greek cheese - 60 | orange | chicken salad - 200, soup - 100 | cottage cheese stew - 99 | steamed poultry fillet - 150 |
| Thursday | oat pancakes - 100 | 1/2 grapefruit | rice with vegetables - 202 | a glass of ryazhenka or kefir | beef liver with garnish - 100 each |
| friday | porridge with skim milk - 250 | berry smoothie - bottle | baked turkey - 120, whole grain bread | fruit salad - 130 | boiled eggs and nuts - 40 |
| Saturday | omelet - 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 stew - 120 | berries and milk smoothie - 200 ml | stew - 230, green tea | whole grain bread with cheese | Poultry cooked with buckwheat - 201 |
About diet for 1500 calories a day
| Days of the week | Food calories (kcal) | ||||
|---|---|---|---|---|---|
| Breakfast 351 | Lunch 249 | Lunch 351 | 249 in the afternoon | Lunch 351 | |
| Monday | 2 boiled eggs with herbs | orange juice and cottage cheese | cooked fish - 120, fresh vegetable salad - 100 | nuts - 30 and green tea | baked chicken - 149, vegetable stew - 80 |
| Tuesday | cottage cheese and tomato stew - 250 | a glass of kefir plus muesli - 30 | pasta - 149 - 100 with beef and vegetables - 150 | orange | fish salad - 180, whole grain bread |
| Wednesday | repeat on monday morning | ½ grapefruit, green tea with sugar (1, 2 tbsp) | green cabbage soup - 201, low-fat cheese - 30 | fruit smoothie | steamed bird - 149, boiled egg |
| Thursday | porridge with fat-free milk - 249, coffee without sugar | stew with berries - 149 | cooked 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 garnish - 100, herbal tea | cottage cheese - 100, jam - 1 tbsp. l. | boiled poultry - 180, greens 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 boiled eggs | banana plus unsweetened coffee | baked chicken with vegetables - 230, whole grain bread | orange | cooked beef - 140, cottage cheese - 100 |
PP recipes for every day
You don't need to eat the same food every day when designing an approximate diet to lose weight. There are many healthy recipes. Below are some examples you can use.
First: green cabbage soup
- lean beef - 200 g;
- chicken eggs - 7 pieces;
- onion - 1 piece;
- potatoes - 4 pieces;
- sorrel - 50 g;
- spices, salt to taste.
Boil the meat cut into small pieces until half cooked. Add broth, salt, potatoes and spices. Fry the onion in olive oil until golden and add to the soup along with chopped sorrel. Finely chop the boiled eggs and send them after the greens. Boil the cabbage soup for another 5 minutes and then let it brew for half an hour.
Second: fish with vegetables (cooked)
- 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 inflorescences. Place the vegetables and salmon in a baking dish and bake at 180 degrees for 25-30 minutes.
Pepper and bean salad
- 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 and cool. Add finely chopped pepper and chopped garlic. Drizzle the lemon juice over the salad and add salt and pepper to taste.
Dessert: cottage cheese snack
- cottage cheese mass - 250 g;
- chicken egg - 1 piece;
- sugar substitute - 2 tbsp. l. ;
- Apple;
- banana.
Mix the egg with cottage cheese, pour sweetener and chopped fruits into the mixture. Microwave for 3 minutes at 750 watts.
Snack: fruit smoothie with kefir
- banana - 1 piece;
- pear - 1 piece;
- kiwi - 1 piece;
- honey - 1 tsp;
- a glass of kefir.
Wash, peel and chop the fruits. Grind all the ingredients (including kefir) in a blender.
How to count calories
Products lose volume during cooking - this is a natural result of heat treatment. However, the calorie content remains the same. So, if you boil a chicken fillet (200 g), its weight in the finished form will be only 150, but the number of kcal will not change. To determine the calorie content of the finished meal, it is necessary to weigh all its components and calculate the calories contained in them.
What should be considered when designing a personal menu for weight loss
Preparation of the diet should be taken very seriously. To get rid of excess weight, to keep it within normal limits, different approaches are required for therapeutic purposes. It is especially difficult for people with chronic diseases or intolerance to certain foods. They should consult their doctor first when making a nutrition plan. Otherwise, the diet will only bring additional health problems.