A slim figure is the 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 stay 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, in order 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 followers 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 need to eat well throughout your life; that lifestyle, for example, involves a Mediterranean diet.
- It is recommended to prepare a special menu to prevent various diseases. A well thought out and balanced diet of 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 undermining health. The PP in this sense is something like the golden mean. Thanks to him, 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 implies physical activity. Lack of mobility will not allow you to achieve the desired effect. Therefore, anyone who wants to be slim 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 spend on 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, the fluid leaves the body, the swelling subsides, and the metabolism is restored. Much depends on the sport. Regular training helps to achieve the desired effect as soon as possible.
Excessively rapid weight loss is a real health hazard. Therefore, the goal of moving to a dietary menu based on the PP guidelines 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-designed diet and accompanied by moderate physical activity: for example, cardiovascular 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.
Also, 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.
Furthermore, with each kilogram lost, the body begins to resist such unceremonious treatment of its reserves. As a result, the longer you follow 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 the extra grams. Forget the scales this time, it's better to start measuring your own parameters. This will make tracking changes much easier.
Where to start with proper nutrition
Forming a menu for weight loss for every day, it is important to adhere to a number of principles of proper nutrition:
- Drink more fluids (ordinary drinking water). 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 save reserves for the future.
- When cooking, do not exclude spices. Unleavened foods, made with even the best products, will seem inedible and get boring very quickly. Resisting the temptation to break up will be much more difficult.
- Don't give up sweets. Instead of regular sugar, use a substitute or honey. In cooking, use rye or bran flour.
- Stop at foods rich in dietary fiber: oatmeal, legumes, nuts, fresh vegetables, olives, berries.
- Give preference to soluble fiber and slow carbohydrates. Buy only durum wheat pasta. Instead of white rice, have brown.
- Don't forget about physical activity. Only regular exercise 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 bore you.
- Eat your last meal of the day no later than 2-3 hours before bed (unless you are using intermittent fasting for your purposes).
What to exclude with proper nutrition
The easiest way is to stay in the selected mode, avoiding situations that could cause a breakdown:
- When compiling a menu of proper nutrition for weight loss, be careful to get enough sleep. Getting rid of 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.
- Get in the habit of eating fresh vegetables, herbs, and fruits, and maintain a varied diet to make sure 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 causes an increased appetite.
- Don't go shopping hungry. Be sure to pick up a lot more products than necessary and you are sure to take something harmful and high in calories.
Products for proper nutrition.
First of all, we list the products that should be the basis of a balanced diet:
- low-starch vegetables;
- cabbage (sea);
- poultry meat (white), rabbit meat;
- egg white;
- bulgur, brown and wild rice, oatmeal, couscous, buckwheat, spelled;
- durum wheat pasta;
- rye and multigrain bread;
- wholemeal bread;
- lean fish, shellfish;
- olive and linseed oil;
- walnuts;
- natural spices;
- Dairy and milk products (low calorie).
The above list is not relevant to all diets. Thus, for example, if you are practicing 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:
- vegetables with a high content of starch (the same potatoes);
- fatty cheeses;
- sweet fruits;
- cottage cheese.
Say a categorical "no" to the following positions:
- alcohol;
- corn;
- high-calorie confectionery not included in the PP diet;
- plain 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 calorie intake.
Physical activity can be:
- Minimal - when a person leads a sedentary lifestyle and does not play sports.
- Easy: If you have to sit most of the time at work and can't train more than 2-3 times a week.
- Medium - which implies the presence of low-intensity physical activity (up to 5 workouts per week).
- High: when work days are inseparable from intense training. Complete sports lifestyle.
- Extremely High - Very hard work plus daily workouts.
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 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.
Adequate 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 to lose weight for 1000 calories per day
| Weekdays | Food calories (kcal) | ||||
|---|---|---|---|---|---|
| breakfast 249 | lunch 99 | Lunch 299 | snack 99 | dinner 247 | |
| Monday | cottage cheese with nuts - 150 | berries - 100 | chicken and buckwheat fillet - 100 each | boiled corn - 1 cob | fresh vegetables - 204 |
| Tuesday | boiled egg 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 | walnuts - 30 | hard-boiled egg |
| Thursday | cottage cheese - 145 | berry smoothie - 200 ml | green cabbage soup - 201 | a glass of milk | stewed vegetables - 146 |
| Friday | porridge with skimmed milk - 154 | pressed muesli - 70 | boiled chicken with garnish 100 | wholemeal bread with cottage cheese | shellfish - 130 |
| Saturday | tomato and egg white salad - 149 | Apple | meatless soup - 201 | yogurt | steamed veal - 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
| Weekdays | Food calories (kcal) | ||||
|---|---|---|---|---|---|
| breakfast 298 | lunch 156 | lunch 288 | high tea 309 | dinner 283 | |
| Monday | omelette with tomato - 248 | Apple | fish salad - 143 plus vegetables - 150 | nuts or dried fruit - 40 | vegetable stew - 250 |
| Tuesday | porridge on the water with berries - 230 | smoothie from cottage cheese and berries - a glass | boiled poultry 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 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 skimmed milk - 250 | berry smoothie - glass | stewed turkey - 120, wholemeal bread | fruit salad - 130 | hard-boiled egg and walnuts - 40 |
| 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 | berry milk shake - 200 ml | stew - 230, green tea | whole wheat bread with cheese | poultry stew with buckwheat — 201 |
Approximate diet for 1500 calories per day
| Weekdays | Food calories (kcal) | ||||
|---|---|---|---|---|---|
| breakfast 351 | lunch 249 | lunch 351 | late 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 | 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, wholemeal bread |
| Wednesday | repeat monday morning | ½ grapefruit, green tea with sugar (1, 2 tablespoons) | green cabbage soup - 201, low-fat cheese - 30 | fruit shake | steamed bird - 149, boiled egg |
| Thursday | porridge with skimmed milk - 249, coffee without sugar | casserole with berries - 149 | vegetables stewed 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 side dish - 100, herbal tea | cottage cheese - 100, jam - 1 tbsp. me | baked 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 pieces | buckwheat - 100, boiled turkey - 100 |
| Sunday | 2 boiled eggs | banana plus coffee without sugar | stewed chicken with vegetables - 230, wholemeal bread | orange | beef stew - 140, cottage cheese - 100 |
PP recipes for every day.
Compiling a rough diet for weight loss, it is not necessary to eat the same food every day. There are many healthy recipes. Here are some examples that 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.
Meat cut into small pieces, boil until half cooked. Add potatoes and spices to the broth, salt. Fry the onion in olive oil until golden brown and add to the soup along with the chopped sorrel. Finely chop the boiled eggs and send after the vegetables. Boil the cabbage soup for another 5 minutes, and then let it sit 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 inflorescences. Put 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;
- sweet pepper - 100 g;
- lemon juice - 2 tablespoons. l. ;
- a garlic clove.
Boil the beans for a minute, drain the liquid and cool. Add the finely chopped pepper and minced garlic. Drizzle lemon juice over salad and season with salt and pepper, if desired.
Dessert: cottage cheese sandwich
- curd mass - 250 g;
- chicken egg - 1 piece;
- sugar substitute - 2 tbsp. l. ;
- Apple;
- banana.
Mix the egg with cottage cheese, pour the sweetener and diced 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 teaspoon;
- a glass of kefir.
Rinse the fruits, peel and chop. 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 caloric content remains the same. So, if you boil a chicken fillet (200 g), then in finished form its weight will be only 150, but the number of kcal will not change. To determine the caloric content of a finished dish, it is necessary to weigh all its components and calculate the calories contained in them.
What to take into account when preparing an individual menu to lose weight
The preparation of the diet must be approached with the utmost seriousness. To get rid of excess weight, keep it within the normal range, 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 nutrition plan, they should first consult with their doctor. Otherwise, the diet will only bring additional health problems.