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 show 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's why it's becoming more and more popular among adherents of a healthy lifestyle.
- A well-designed diet for weight loss and overall recovery allows you to support the body's development, growth, and vital activity. To avoid a lot of health problems, you should switch to the PP menu as soon as possible. Ideally, you need to eat well throughout your life - this lifestyle, for example, implies a Mediterranean diet.
- It is recommended to prepare a special menu to prevent various diseases. A balanced and well-thought-out PP diet is a good prophylactic against the occurrence 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 a lasting result without harming your 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 involves 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, 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 drop in PP
You should not expect that by switching to a PP diet you will instantly get the desired result. The process involves serious long-term work. In the first week, fluid leaves the body, swelling subsides, metabolism is restored. Much depends on the sport. Regular training helps to achieve the desired effect as quickly as possible.
Excessively rapid weight loss is a real health hazard. Therefore, the objective of switching to a food menu based on the PP rules 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-planned 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 excess weight more intensively. This requires more physical activity.
Also, do not discount the individual features of the body. Some people can lose weight faster, others need more time to achieve the desired result.
Furthermore, with each pound lost, the body begins to resist such an unceremonious treatment of its reserves. As a result, the longer you maintain a balanced diet, the slower you lose weight. However, this situation does not mean that the technique has ceased to operate. It's just that the body tries to save as much as possible, reluctantly putting aside extra grams. Forget about scales for now, it's best to start measuring your own parameters. This will make tracking changes much easier.
Where to start with proper nutrition
When forming a daily weight loss menu, it is important to adhere to several principles of proper nutrition:
- Drink more fluids (ordinary drinking water). It promotes an 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. Yeast-free foods made with the best products will look unpalatable and get bored very quickly. Resisting the temptation to break will be much more difficult.
- Don't give up on sweets. Instead of regular sugar, use a substitute or honey. In cooking, use rye flour or bran.
- Stop eating foods rich in dietary fiber: oats, vegetables, 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 about physical activity. Only regular exercise will help you to achieve the desired result. After all, you need to expend more calories than you consume.
- Don't be lazy to try new recipes, expand the list of used products. Monotonous food can get bored quickly.
- Eat your last meal of the day no later than 2-3 hours before going to bed (unless you use intermittent fasting for your purposes).
What to rule out with proper nutrition
The easiest way is to stay in the selected mode, avoiding situations that could trigger a collapse:
- When compiling a menu of proper nutrition for weight loss, make sure you get enough sleep. Getting rid of excess weight 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.
- Get into the habit of eating fresh vegetables, herbs and fruits, and maintain a varied diet to ensure your body gets enough vitamins and minerals.
- If possible, completely eliminate alcoholic products from your diet. In addition to the obvious harm from alcohol, alcohol contains sugar and causes an increase in appetite.
- Don't go shopping hungry. Make sure you grab a lot more products than you need and be sure to grab something unhealthy and high in calories.
Products for proper nutrition
First, 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, spelt;
- durum wheat pasta;
- rye bread and multi-cereals;
- whole grain bread;
- lean fish, shellfish;
- olive oil and linseed oil;
- nuts;
- 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 detox 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:
- high-starch vegetables (the same potatoes);
- full-fat cheeses;
- sweet fruits;
- cottage cheese.
Say a categorical "no" to the following positions:
- alcohol;
- corn;
- high-calorie confectionery 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 caloric intake.
Physical activity can be:
- Minimum - when a person leads a sedentary lifestyle and does not play sports.
- Easy - if you mostly have to sit at work and can't train more than 2-3 times a week.
- Medium - implying the presence of low-intensity physical activity (up to 5 workouts per week).
- High - when working days are inseparable from intense training. Complete sports lifestyle.
- Extreme high - very hard work plus daily exercise.
Having determined the load level, 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 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 given above.
Nutritional 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 of 1000 calories a day
| Days of the week | Meal calories (kcal) | ||||
|---|---|---|---|---|---|
| breakfast 249 | lunch 99 | lunch 299 | afternoon 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 | boiled egg with wholemeal bread | fruit juice glass | 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 | boiled vegetables - 146 |
| Friday | porridge with skimmed milk - 154 | pressed muesli - 70 | boiled chicken with garnish 100 | wholemeal bread with cottage cheese | seafood - 130 |
| Saturday | tomato and egg white salad - 149 | Litter | meatless soup - 201 | yogurt | steamed meat - 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 for 1200 kcal per day
| Days of the week | Meal calories (kcal) | ||||
|---|---|---|---|---|---|
| breakfast 298 | lunch 156 | lunch 288 | afternoon tea 309 | dinner 283 | |
| Monday | omelet with tomato - 248 | Litter | fish salad - 143 more vegetables - 150 | nuts or dried fruit - 40 | vegetable stew - 250 |
| Tuesday | porridge in water with fruit - 230 | cottage cheese and fruit 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 garnish - 100 each |
| Friday | porridge with skimmed milk - 250 | berry smoothie - glass | stewed turkey - 120, wholemeal bread | fruit salad - 130 | boiled egg and walnuts - 40 |
| Saturday | omelet - 99 | a glass of kefir | vegetable soup - 203, steamed chicken fillet - 100 | berries - 60, herbal tea | boiled fish - 150, unsweetened coffee |
| Sunday | cottage cheese casserole - 120 | fruit and milk smoothie - 200 ml | stew - 230, green tea | wholemeal bread with cheese | buckwheat stewed poultry — 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 cottage cheese | baked fish - 120, fresh vegetable salad - 100 | walnuts - 30 and green tea | stewed chicken - 149, vegetable stew - 80 |
| Tuesday | curd and tomato casserole - 250 | a glass of kefir plus muesli - 30 | pasta - 149 with meat - 100 and vegetables - 150 | orange | fish salad - 180, wholemeal bread |
| Wednesday | repeat 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 skimmed milk - 249, unsweetened coffee | 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 | cooked offal (chicken liver) - 180 | cabbage, carrot and cucumber salad - 150 | chicken goulash - 100, cereal garnish - 100, herbal tea | cottage cheese - 100, jam - 1 tbsp. I. | 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, cooked turkey - 100 |
| Sunday | 2 boiled eggs | banana plus coffee without sugar | stewed chicken with vegetables - 230, wholemeal bread | orange | stewed meat - 140, cottage cheese - 100 |
PP recipes for every day
When compiling an approximate diet for weight loss, it is not 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 meat - 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 potatoes and spices to the broth, salt. Fry the onion in oil until golden and put it in the soup along with the chopped sorrel. Finely chop the hard-boiled eggs and send after the greens. Boil the cabbage soup for another 5 minutes and 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. I. ;
Marinate the cleaned and washed fish in a mixture of sauce and lemon juice (30 minutes). Divide the cabbage into inflorescences. Place the vegetables and salmon on a baking sheet and bake at a temperature of 180 degrees for 25-30 minutes.
Pepper and Bean Salad
- frozen green beans - 300 g;
- bell pepper - 100 g;
- lemon juice - 2 tbsp. I. ;
- a clove of garlic.
Boil the beans for a minute, drain the liquid and let it cool. Add the minced pepper and minced garlic. Drizzle the lemon juice over the salad and season with salt and pepper, if desired.
Dessert: cottage cheese snack
- curd mass - 250 g;
- chicken egg - 1 piece;
- sugar substitute - 2 tbsp. I. ;
- Litter;
- banana.
Mix the egg with the cottage cheese, pour the sweetener and chopped fruit into the mixture. Cook in the microwave for 3 minutes at 750 watts.
Snack: fruit smoothie with kefir
- banana - 1 piece;
- pear - 1 pcs. ;
- kiwi - 1 pcs. ;
- honey - 1 tsp;
- a glass of kefir.
Wash the fruit, peel and chop. Blend 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 the chicken fillet (200 g), in the final 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 Weight Loss Menu
Diet preparation 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 people who have chronic illnesses or an intolerance to certain foods. When making a nutrition plan, they need to consult their doctor first. Otherwise, the diet will only bring additional health problems.