A slim, tight figure is a dream of many, but in the race for the desired result, people resort to extremes, torture themselves with hunger, deprive the body of essential nutrients, which ultimately leads to numerous health problems.
In fact, to lose weight and be 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 - 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 more and more popular among supporters of a healthy lifestyle.
- A well-developed diet for weight loss and general recovery allows you to maintain the development, growth and vital activity of the body. To avoid many health problems, you should switch to the PP menu as early as possible. Ideally, you should 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 prevention against the onset of diseases of the gastrointestinal tract, pathologies 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 lasting results without undermining health. PP in this regard 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.
- The transition 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 thin should exercise regularly.
- According to recent studies, a menu made according to all the rules significantly reduces the risk of depression. This is a guarantee of good health and a stable psyche.
How much you can drop per 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. During the first week, the liquid leaves the body, the swelling decreases, 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 hazard. Therefore, the goal of switching to a dietary menu based on the rules of PP is to lose weight, but at the same time stay healthy. It is recommended to lose no more than 3-4 kg per month. This is possible with a well-developed diet and accompanying 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 weight more intensively. This requires increased physical activity.
In addition, do not neglect the individual characteristics of the body. Some people manage to lose weight faster, others need more time to achieve the desired result.
In addition, with each lost kilogram, 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 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 excess grams. Forget about the scales for this time, it is better to start measuring your own parameters. This will make tracking changes much easier.
Where to start with proper nutrition
When making 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 accelerated metabolism, as a result of which harmful substances are removed from the body.
- Eat regularly, do not skip meals. The feeling of hunger makes our body lay down reserves for the future.
- When cooking, do not exclude spices. Unleavened food prepared from even 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 sugar substitute or honey. When cooking, use rye flour or bran.
- Stop on foods with a high fiber content: oatmeal, legumes, nuts, fresh vegetables, olives, berries.
- Give preference to soluble fiber and slow carbohydrates. Buy only durum wheat pasta. 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 burn more calories than you consume.
- Do not be lazy to try new recipes, expand the list of products used. 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 to exclude in proper nutrition
The easiest way is to stay in the selected mode, avoiding situations that can provoke a breakdown:
- When making a menu for proper nutrition for weight loss, take care of enough sleep. In itself, getting rid of excess weight 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 maintain a varied diet to make sure your body is getting enough vitamins and minerals.
- If possible, completely exclude 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. Do not forget to take much more products than necessary and certainly take something harmful and high-calorie.
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, oatmeal, couscous, buckwheat, spelled;
- durum wheat pasta;
- rye and multigrain bread;
- whole grain bread;
- lean fish, seafood;
- olive oil and linseed oil;
- nuts;
- natural spices;
- milk and milk products (low-calorie).
The above list is not suitable for all diets. So, for example, if you are practicing detoxification for weight loss, the list of allowed foods will be different.
When drawing up 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 firm "no" to the following items:
- alcohol;
- corn;
- high-calorie confectionery products that are not included in the PP diet;
- simple sugar.
What to look for when making 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 have to sit mostly at work, and you can train no more than 2-3 times a week.
- Medium - implies the presence of physical activity with low intensity (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 exercise, 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 degree of which is presented above.
Menu for proper nutrition for the week
The diet will vary depending on the desired result. For example, consider a menu for a different number of daily calories. All products in the tables are in grams.
Diet of the day for weight loss for 1000 calories a day
| Days of the week | Calories per meal (kcal) | ||||
|---|---|---|---|---|---|
| Breakfast 249 | Lunch 99 | Lunch 299 | After dinner tea 99 | Dinner 247 | |
| Monday | cottage cheese with dried fruits - 150 pcs | berries - 100 pcs | chicken fillet and buckwheat - 100 pcs | boiled corn - 1 cob | fresh vegetables - 204 |
| Tuesday | boiled egg with whole wheat bread | a cup 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 cup of milk | stewed vegetables - 146 |
| Friday | porridge with skimmed milk - 154 pcs | pressed muesli - 70 | boiled chicken with garnish 100 pcs | whole wheat bread with cottage cheese | seafood - 130 |
| Saturday | tomato and egg white salad - 149 | An apple | soup without meat - 201 | yoghurt | steamed beef - 99 |
| Sunday | pancakes with apple (PP) - 149 | Orange | stewed fish with vegetables - 100 pcs | kefir or ryazhenka - a glass | fruits - 150 and herbal tea |
Menu for a week for 1200 kcal per day
| Days of the week | Calories per meal (kcal) | ||||
|---|---|---|---|---|---|
| Breakfast 298 | Lunch 156 | Lunch 288 | Evening tea 309 | Dinner 283 | |
| Monday | omelette with tomatoes - 248 | An 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 berries smoothie - cup | boiled bird with herbs - 230 | low-fat yogurt | steamed fish - 201, fruit salad - 140 |
| Wednesday | Greek cheese - 60 pcs | Orange | chicken salad - 200, soup - 100 | cottage cheese casserole - 99 | stewed bird fillet - 150 |
| Thursday | oat pancakes - 100 pcs | 1/2 grapefruit | rice with vegetables - 202 | a glass of ryazhenka or kefir | veal liver with garnish - 100 pcs |
| Friday | Porridge with skimmed milk - 250 | berry smoothie - glass | stewed turkey - 120, whole grain bread | fruit salad - 130 | boiled egg and nuts - 40 pcs |
| 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 | berries and milk smoothie - 200 ml | stew - 230, green tea | whole grain bread with cheese | stewed poultry with buckwheat — 201 |
Approximate diet for 1500 calories per day
| Days of the week | Calories per meal (kcal) | ||||
|---|---|---|---|---|---|
| Breakfast 351 | Lunch 249 | Lunch 351 | Afternoon 249 | Dinner 351 | |
| Monday | 2 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 pcs | a glass of kefir plus muesli - 30 | pasta - 149 with beef - 100 and vegetables - 150 | Orange | fish salad - 180, whole grain bread |
| Wednesday | repeat 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 | berry casserole - 149 | stewed vegetables with white meat - 250 g. 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 pcs | chicken goulash - 100, grain garnish - 100, herbal tea | cottage cheese - 100, jam - 1 tbsp. | roasted poultry - 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 boiled eggs | banana plus coffee without sugar | stewed chicken with vegetables - 230, whole grain bread | Orange | stewed beef - 140, cottage cheese - 100 |
PP recipes for every day
When making an approximate 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: green cabbage soup
- lean beef - 200 g;
- chicken eggs - 7 pcs. ;
- onion - 1 pc. ;
- potatoes - 4 pcs. ;
- sorrel - 50 g;
- spices, salt to taste.
The meat is cut into small pieces, boiled until half done. Add potatoes and spices to the broth, salt. Fry the onion in olive oil until golden and add it to 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, then let it boil for half an hour.
Second: fish with vegetables (roasted)
- fish (salmon) - 450 g;
- cauliflower - 450 g;
- lemon juice and soy sauce - 4 tablespoons;
The cleaned and washed fish is marinated in a mixture of sauce and lemon juice (30 minutes). Divide the cabbage into florets. Place the vegetables and salmon on a baking sheet and bake at a temperature of 180 degrees for 25-30 minutes.
Salad with peppers and beans
- frozen green beans - 300 g;
- sweet pepper - 100 g;
- lemon juice - 2 tablespoons;
- clove garlic.
Boil the beans for a minute, drain and cool. Add finely chopped pepper and minced garlic. Drizzle lemon juice over the salad and season with salt and pepper, if desired.
Dessert: a snack with cottage cheese
- cottage cheese mass - 250 g;
- chicken egg - 1 pc. ;
- sugar substitute - 2 tablespoons. l.
- an apple;
- banana.
Mix the egg with the cottage cheese, pour the sweetener and the fruit cubes 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.
Rinse the fruit, peel and cut. Grind all 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), in 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 their calorie content.
What to consider when drawing up an individual menu for weight loss
The preparation of the diet should be approached with the utmost seriousness. To get rid of excess weight, to maintain it within normal limits, for therapeutic purposes, different approaches are needed. It is especially difficult for people who have chronic diseases or intolerance to certain foods. When making a nutritional plan, they should first consult with their doctor. Otherwise, the diet will only bring additional health problems.