A slim fit body is the dream of many, but in the race for the desired result, people resort to extremes, torture themselves by starving, depriving the body of essential nutrients, which ultimately leads to countless health problems.
In fact, to lose weight and stay healthy, you need to eat right. In this article, we will tell you how to make a PP menu for a week - to preserve beauty and health, and not harm the body.
The benefits of proper nutrition
PP (proper nutrition) has many benefits. That is why it is becoming increasingly popular among supporters of a healthy lifestyle.
- A well-planned diet for weight loss and general recovery allows the body to support its development, growth and vital functions. To avoid many health problems, switch to the PP menu as early as possible. Ideally, you should eat well throughout your life – such a lifestyle means a Mediterranean diet, for example.
- In order to prevent various diseases, it is recommended to prepare a special menu. A well-thought-out balanced PP diet is a good prevention against gastrointestinal diseases, cardiovascular diseases and uncontrolled weight gain.
- You can keep your figure in shape by following the principles of proper nutrition. No diet can guarantee lasting results without undermining your health. In this respect, PP is similar to the golden mean. Thanks to him, it is not only possible to lose weight, but also to maintain the desired weight for as long as necessary.
- The transition to a balanced diet also includes physical activity. The lack of mobility does not allow you to achieve the desired effect. Therefore, everyone who wants to be slim should exercise regularly.
- According to the latest studies, a menu prepared according to all the rules significantly reduces the risk of developing depression. This is a guarantee of good health and a stable psyche.
How much can be thrown on the PP
You should not expect to get the results you want immediately by switching to the PP diet. The process involves serious, long-term work. During the first week, the liquid leaves the body, the swelling decreases, and the 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, based on the rules of the PP, the goal of switching to a diet menu is to lose weight, while at the same time maintaining health. It is recommended to lose no more than 3-4 kg per month. This is possible with a well-planned diet and moderate physical activity: for example, cardio training 3-4 times a week and daily 15-20 minute walks in the fresh air.
You can lose excess weight more intensively. This requires increased physical activity.
In addition, do not ignore the individual characteristics of the body. Some people manage to lose weight faster, others need more time to achieve the desired result.
In addition, after each kilogram lost, the body begins to resist such modest handling 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 ceased to exist. It's just that the body tries to save as much as possible, reluctantly getting rid of the extra grams. For now, forget the scale, it's better to start measuring your own parameters. This makes tracking changes much easier.
Where do I start with proper nutrition?
When compiling a daily weight loss menu, it is important to follow several principles of proper nutrition:
- Drink more fluids (plain drinking water). It promotes an accelerated metabolism, as a result of which harmful substances leave the body.
- Eat regularly, don't skip meals. The feeling of hunger prompts our body to set aside reserves for the future.
- Do not exclude spices when cooking. Unleavened dishes, made even from the best products, look inedible and get bored very quickly. It will be much harder to resist the temptation to break.
- Don't give up sweets. Instead of regular sugar, use a substitute or honey. Use rye flour or bran when cooking.
- Stop eating foods rich in dietary fiber: oats, legumes, nuts, fresh vegetables, olives, berries.
- Give preference to soluble fibers and slow carbohydrates. Only buy pasta made from durum wheat. Use brown rice instead of white rice.
- Don't 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 products used. Monotonous foods 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 according to your goals).
What should be excluded with proper nutrition
The easiest way is to stay in the selected mode, avoiding situations that can cause a malfunction:
- When creating a proper nutrition menu, make sure you get enough sleep in order to lose weight. Getting rid of excess weight in itself is a serious stress for the body. The body tries to conserve energy. People get tired faster and want to sleep more often. That is why it is very important to get enough sleep and avoid overexertion.
- Get used to eating fresh vegetables, herbs and fruits, as well as a varied diet, so that your body gets enough vitamins and minerals.
- If possible, completely eliminate alcohol-containing products from your diet. In addition to the obvious harms of alcohol, alcohol also contains sugar and increases appetite.
- Don't go shopping hungry. Be sure to take much more than you need, and be sure to grab 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 (sea);
- poultry meat (white), rabbit meat;
- egg white;
- bulgur, brown and wild rice, oats, couscous, buckwheat, spelt;
- pasta from durum wheat;
- rye and multigrain bread;
- whole wheat bread;
- lean fish, seafood;
- olive and linseed oil;
- nuts;
- natural spices;
- milk and milk 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 compiling the menu, it is important to remember that the following products should be consumed in moderation:
- vegetables with a high starch content (the same as potatoes);
- fatty cheeses;
- sweet fruits;
- cottage cheese.
Say a categorical "no" to the following positions:
- alcohol;
- maize;
- high-calorie confectionery products that are not included in PP's diet;
- regular sugar.
What to pay attention to when preparing the diet
First of all, the level of physical activity must be assessed and the daily calorie intake must be calculated.
Physical activity can be:
- Minimal - if a person leads a sedentary lifestyle and does not do sports.
- It's easy - if you mostly have to sit at work and can train 2-3 times a week at most.
- Means the presence of medium-low intensity physical activity (up to 5 training sessions per week).
- High - when working days are inseparable from intense training. Complete sports lifestyle.
- Extremely high - very hard work plus daily training.
After determining the level of load, calculate the ratio of daily calories. 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 extent of which is presented above.
Correct nutrition menu for the week
The diet varies depending on the desired result. For example, take a menu for a different number of calories consumed per day. All products in the tables are given in grams.
The daily diet for weight loss for 1000 calories a day
| The days of the week | Food calories (kcal) | ||||
|---|---|---|---|---|---|
| Breakfast 249 | Lunch 99 | Lunch 299 | Snack 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 eggs with wholemeal 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 | walnut - 30 | boiled eggs |
| Thursday | cottage cheese - 145 | berry smoothie - 200 ml | green cabbage soup - 201 | a glass of milk | steamed vegetables - 146 |
| Friday | Porridge with skimmed milk - 154 | pressed muesli - 70 | boiled chicken with side dish 100 | whole wheat bread with cottage cheese | seafood - 130 |
| Saturday | tomato and egg white salad - 149 | Apple | soup without meat - 201 | yogurt | stewed beef - 99 |
| Sunday | pancakes with apples (PP) - 149 | orange | steamed fish with vegetables - 100 each | kefir or ryazhenka - a glass | fruit - 150 and herbal tea |
Menu for one week 1200 kcal per day
| The days of the week | Food calories (kcal) | ||||
|---|---|---|---|---|---|
| Breakfast 298 | Lunch 156 | Lunch 288 | Snack 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 the water with berries - 230 | cottage cheese and berry smoothie - one 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 | with beef liver garnish - 100 each |
| Friday | Porridge with skimmed milk - 250 | berry smoothie - glass | steamed turkey - 120, whole grain bread | fruit salad - 130 | boiled egg and walnuts - 40 |
| Saturday | omelette - 99 | a glass of kefir | vegetable soup - 203, steamed chicken fillet - 100 | berries - 60, medicinal tea | boiled fish - 150, coffee without sugar |
| Sunday | cottage cheese casserole - 120 | smoothie made of berries and milk - 200 ml | stew - 230, green tea | whole grain bread with cheese | steamed poultry with buckwheat — 201 |
Approximate diet 1500 calories per day
| The days of the week | Food calories (kcal) | ||||
|---|---|---|---|---|---|
| Breakfast 351 | Lunch 249 | Lunch 351 | 249 in the afternoon | Dinner 351 | |
| Monday | 2 boiled eggs with herbs | orange juice plus cottage cheese | fried fish - 120, fresh vegetable salad - 100 | walnuts - 30 and green tea | steamed 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, whole grain bread |
| Wednesday | repeat on Monday morning | ½ grapefruit, green tea with sugar (1, 2 tablespoons) | green cabbage soup - 201, low-fat cheese - 30 | fruit smoothie | steamed bird - 149, boiled egg |
| Thursday | porridge with skimmed milk - 249, coffee without sugar | stewed berries - 149 | steamed vegetables with white meat - 250, black bread with cottage cheese | banana and walnut - 20 | boiled fish - 150, green salad - 130 |
| Friday | boiled offal (chicken liver) - 180 | cabbage, carrot and cucumber salad - 150 | chicken goulash - 100, grain side dish - 100, medicinal tea | cottage cheese - 100, jam - 1 tbsp. l. | fried poultry meat - 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 coffee without sugar | steamed chicken with vegetables - 230, whole grain bread | orange | stewed beef - 140, cottage cheese - 100 |
PP recipes for every day
When compiling an approximate diet for weight loss, it is not at all necessary to eat the same food every day. There are so many healthy recipes out there. Below are some useful examples.
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.
Cut the meat into small pieces, half cook. Add potatoes and spices to the broth, salt. Fry the onion in olive oil until golden brown and add it to the soup together with the chopped sorrel. Finely chop the boiled egg and send it after the greens. Boil the cabbage soup for another 5 minutes, then let it stand for half an hour.
Second: 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 florets. Place the vegetables and salmon on a baking sheet lined with baking paper 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 one minute, drain the liquid and cool. Add finely chopped pepper and crushed garlic. Sprinkle the salad with lemon juice and season with salt and pepper to taste.
Dessert: cottage cheese snack
- cottage cheese weight - 250 g;
- chicken egg - 1 pc. ;
- sugar substitute - 2 tbsp. l. ;
- Apple;
- banana.
Mix the egg with the cottage cheese, pour in the sweetener and the diced fruits. Bake 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 teaspoon;
- a glass of kefir.
Wash, peel and cut the fruits. Grind all the ingredients (including kefir) in a blender.
How to count calories
During cooking, products lose their volume - this is a natural consequence of heat treatment. However, the calorie content remains unchanged. 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 meal, you need to measure all the ingredients and calculate the calories in them.
What should be taken into account when creating 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, different approaches are needed. It is especially difficult for those who suffer from chronic diseases or are sensitive to certain foods. When creating a nutrition plan, you should first consult with your doctor. Otherwise, the diet will only cause additional health problems.