A slim figure is the dream of many people, but in the race for the desired result, people go 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 show you how to make a PP menu for a week - in order to maintain beauty and health and not harm the body.
Benefits of proper nutrition
PP (proper nutrition) has many benefits. That is why it is becoming more and more popular among lovers of a healthy lifestyle.
- A well-designed 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, for example, means a Mediterranean diet.
- It is recommended to draw up a special menu to prevent various diseases. A well-thought-out balanced diet with PP is a good prophylactic against the occurrence of diseases of the gastrointestinal tract, pathologies of the heart and blood vessels, and uncontrolled weight gain.
- Adhering to the principles of proper nutrition, you can keep your figure in shape. No diet can guarantee a lasting result without harming health. PP in this respect is something like the golden mean. Thanks to it, 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 includes physical activity. Lack of mobility will not allow you to achieve the desired effect. Therefore, anyone who wants to be lean should exercise regularly.
- According to recent studies, the menu, compiled according to all the rules, significantly reduces the risk of a depressive state. This is a guarantee of good health and a stable psyche.
How much can you throw in PP?
You should not 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, fluid leaves the body, swelling decreases, metabolism is restored. A lot depends on the sport. Regular training helps to achieve the desired effect as soon as possible.
Losing weight too quickly is a real health risk. Therefore, the goal of switching to a diet menu based on PP rules is to lose weight, but at the same time remain healthy. It is recommended to lose no more than 3-4 kg per month. This is possible with a well-designed diet and 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 increased physical activity.
In addition, do not discount the individual characteristics of the body. Some people manage to lose weight faster, others need more time to achieve the desired result.
Moreover, with every kilogram lost, the body begins to resist such unceremonious treatment of its reserves. As a result, the longer you stick to a balanced diet, the slower you will lose weight. However, this situation does not mean that the technique has stopped working. It's just that the body tries to save as much as possible, reluctantly parting with extra grams. Forget the scales for now, it's better to start measuring your parameters. This will make tracking changes much easier.
Where to start with the right food
When creating a weight loss menu for each day, it is important to adhere to a number of principles of proper nutrition:
- Drink more fluids (plain drinking water). It promotes an 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 set aside reserves for the future.
- When cooking, do not exclude spices. Food without yeast, made even from the best products, will look inedible and get boring very quickly. Resisting the temptation to break will be much more difficult.
- Don't give up sweets. Instead of regular sugar, use a substitute or honey. In cooking, use rye flour or bran.
- Stop in foods rich in dietary fiber: oats, legumes, nuts, fresh vegetables, olives, berries.
- Prioritize soluble fiber and slow carbohydrates. Buy pasta from durum wheat only. Instead of white rice, get brown.
- Do not forget about physical activity. Only regular exercises will help you achieve the desired result. After all, you need to expend more calories than you consume.
- Do not be lazy to try new recipes, expand the list of used products. Monotonous food can quickly get boring.
- Eat your last meal of the day no later than 2-3 hours before going to bed (unless you use intermittent fasting for your goals).
What you should exclude with the right food
The easiest way is to stay in the selected mode, avoiding situations that can provoke a breakdown:
- When compiling a menu of proper food for weight loss, take care of enough sleep. Losing excess weight in itself is a serious 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 avoid overexertion.
- Make it a habit to eat fresh vegetables, herbs and fruits and eat a varied diet to ensure your body gets enough vitamins and minerals.
- If possible, completely eliminate alcoholic products from the diet. In addition to the obvious harm of alcohol, alcohol contains sugar and provokes an increase in appetite.
- Don't shop hungry. Be sure to get much more products than required and you will probably get something harmful 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 (seaweed);
- poultry meat (white), rabbit meat;
- Egg white;
- bulgur, brown and wild rice, oats, couscous, buckwheat, spelled;
- durum wheat pasta;
- rye bread and many cereals;
- black bread;
- lean fish, seafood;
- olive and linseed oil;
- nuts;
- natural spices;
- milk and milk products (low calorie).
The above list is not relevant for all diets. So, for example, if you are practicing a detox for weight loss, 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 starch content (the same potatoes);
- fatty cheeses;
- sweet fruits;
- cottage cheese.
Say a categorical "no" to the following positions:
- alcohol;
- corn;
- high-calorie confectionery products that are not included in the PP diet;
- regular sugar.
What to look for when preparing a diet
First of all, it is necessary to assess the level of physical activity and calculate the daily intake of calories.
Physical activity can be:
- Minimal - when a person leads a sedentary lifestyle and does not play sports.
- Easy - if you have to sit mostly at work and you can train no more than 2-3 times a week.
- Medium - which means the presence of low-intensity physical activity (up to 5 workouts per week).
- High - when working days are inseparable from intensive training. A complete sports lifestyle.
- Extreme high - very hard work plus daily training.
Once you have determined the level of load, calculate the rate of calories per day. This is done using the Mifflin-San Geor 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, the scale of which is presented above.
The right 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 in grams.
Diet of the day for weight loss for 1000 calories a day
| Days of the week | Meal calories (kcal) | ||||
|---|---|---|---|---|---|
| Breakfast 249 | Lunch 99 | Lunch 299 | High tea 99 | Dinner 247 | |
| Monday | cottage cheese with dried fruits - 150 | berries - 100 | chicken fillet and buckwheat - 100 each | boiled corn - 1 cob | fresh vegetables - 204 |
| Tuesday | boiled egg with whole grain bread | fruit smoothie glass | vegetarian ratatouille | cheese - 30 | chicken fillet - 80 |
| Wednesday | a slice of black bread with cottage cheese | berries or fruits - 143 | stew with vegetables - 201 | walnuts - 30 | boiled egg |
| Thursday | cottage cheese - 145 | smoothie with red berries - 200 ml | cabbage soup - 201 | a glass of milk | boiled vegetables - 146 |
| Friday | porridge with skimmed milk - 154 | pressed 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 | apple pancakes (PP) - 149 | ORANGE | boiled fish 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 | 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 fruits - 40 | stew with vegetables - 250 |
| Tuesday | porridge in water with berries - 230 | cottage cheese and soft drink with red berries - 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 | curd casserole - 99 | steamed poultry fillet - 150 |
| Thursday | Oatmeal pancakes - 100 | 1/2 grapefruit | rice with vegetables - 202 | a glass of ryazhenka or kefir | beef liver with garnish - 100 each |
| Friday | porridge with skimmed milk - 250 | berry smoothie - glass | boiled 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 casserole - 120 | smoothie from berries and milk - 200 ml | worry - 230, green tea | whole grain bread with cheese | Poultry boiled 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 boiled eggs with herbs | orange juice plus curd | baked fish - 120, salad with fresh vegetables - 100 | walnuts - 30 and green tea | boiled 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, cereal bread |
| Wednesday | repeat on Monday morning | ½ grapefruit, green tea with sugar (1, 2 tablespoons) | cabbage soup - 201, low-fat cheese - 30 | fruit smoothie | steamed bird - 149, boiled egg |
| Thursday | porridge with skimmed milk - 249, coffee without sugar | Casserole with berries - 149 | boiled vegetables with white meat - 250, black bread with cottage cheese | bananas 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 tablespoon. l. | Baked poultry meat - 180, greens and cottage cheese - 70 |
| Saturday | brown rice with vegetables - 100, kefir | low-fat yogurt, apples | cabbage soup - 250, fresh vegetables - 100 | apple pancakes - 2 pieces. | buckwheat - 100, boiled turkey - 100 |
| Sunday | 2 boiled eggs | banana plus unsweetened coffee | boiled chicken with vegetables - 230, cereal bread | ORANGE | boiled 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. Below are some examples you can use.
First up: kale soup
- lean beef - 200 g;
- chicken eggs - 7 pieces;
- onion - 1 pc. ;
- potatoes - 4 pieces;
- sorrel - 50 g;
- spices, salt to taste.
Cut the meat into small pieces, boil until half cooked. Add potatoes and spices to the soup, salt. Fry the onion in olive oil until golden brown and put it in the soup together with the chopped sorrel. Finely chop the boiled eggs and send after the greens. Boil the cabbage soup for another 5 minutes and then let it cook for half an hour.
Second: fish with vegetables (baked)
- fish (salmon) - 450 g;
- cauliflower - 450 g;
- lemon juice and soy sauce - 4 tablespoons. l. ;
Marinate the cleaned and washed fish in a mixture of sauce and lemon juice (30 minutes). Divide the cabbage into florets. Place the vegetables and salmon on a tray 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 the liquid and cool. Add finely ground pepper and minced garlic. Pour lemon juice over the salad and season with salt and pepper, if desired.
Dessert: cottage cheese snack
- Cottage cheese mass - 250 g;
- chicken egg - 1 pc. ;
- sugar substitute - 2 tbsp. l. ;
- Apple;
- bananas.
Mix the egg with the cottage cheese, pour in the sweetener and diced fruits. Cook in the microwave for 3 minutes at 750 watts.
Snack: fruit smoothie with kefir
- banana - 1 pc. ;
- pear - 1 piece;
- kiwi - 1 pc. ;
- honey - 1 spoon;
- a glass of kefir.
Rinse the fruit, peel and chop. Grind all the ingredients (including kefir) in a blender.
How to count calories
During cooking, products lose volume - this is a natural consequence of heat treatment. However, the calorie content remains the same. So, if you boil a chicken fillet (200 g), its weight in finished form will be only 150, but the number of kcal will not change. To determine the calorie content of a ready-made dish, it is necessary to weigh all its ingredients and calculate the calories contained in them.
What to consider when compiling an individual menu for weight loss
The preparation of the diet should be treated with the greatest seriousness. To get rid of excess weight, to keep it within normal limits, for therapeutic purposes, different approaches are required. It is especially difficult for people who have chronic diseases or intolerance to certain foods. When making a meal plan, they should first consult with their doctor. Otherwise, the diet will only bring additional health problems.