A slender fit figure is the dream of many, but in the race for the desired result, people resort to extremes, torture themselves with starvation, 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 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 adherents 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 early as possible. Ideally, you need to eat well throughout your life - such a lifestyle, for example, implies a Mediterranean diet.
- It is recommended to draw up a special menu in order to prevent various diseases. A well-thought-out balanced 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 undermining health. PP in this regard 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 involves physical activity in addition. Lack of mobility will not allow you to achieve the desired effect. Therefore, anyone who wants to be slim has to 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 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, fluid leaves the body, swelling subsides, metabolism is restored. Much depends on sports. 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 switching to a dietary menu based on the rules of the PP 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 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 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.
In addition, with each lost kilogram, the body begins to resist such an 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 operate. It's just that the body tries to save as much as possible, reluctantly parting with extra grams. Forget about the scales for this time, it's better to start measuring your own parameters. This will make tracking changes much easier.
Where to start with proper nutrition
When 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). 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 put aside reserves for the future.
- When cooking, do not exclude spices. Unleavened food, made from even the best products, will seem inedible and get bored 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 on foods high in dietary fiber: oats, legumes, nuts, fresh vegetables, olives, berries.
- Give preference to soluble fiber and slow carbohydrates. Buy pasta only from durum wheat. Instead of white rice, take brown.
- Don't forget about physical activity. Only regular exercise will help you achieve the desired result. After all, you need to spend more calories than you consume.
- Do not be lazy to try new recipes, expand the list of products used. Monotonous food can quickly get bored.
- 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 exclude with proper nutrition
The easiest way is to stay in the selected mode, avoiding situations that can provoke a breakdown:
- When compiling a menu of proper nutrition for weight loss, take care of enough sleep. Getting rid of excess weight in itself is a serious stress for 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 keeping 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 go shopping hungry. Be sure to pick up much more products than required and for sure grab 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:
- vegetables low in starch;
- cabbage (sea);
- poultry meat (white), rabbit meat;
- egg white;
- bulgur, brown and wild rice, oats, couscous, buckwheat, spelt;
- pasta from durum wheat;
- rye and multi-cereal bread;
- whole wheat bread;
- lean fish, seafood;
- olive 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 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 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 products not included in the diet of PP;
- 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 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 mostly at work, and you can train no more than 2-3 times a week.
- Medium - implying the presence of physical activity of low intensity (up to 5 workouts per week).
- High - when workdays are inseparable from intense training. Complete sports lifestyle.
- Extreme high - very hard work plus daily workouts.
Having 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 degree of which is presented above.
Proper nutrition 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 for 1000 calories per 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 | glass of fruit smoothie | vegetarian ratatouille | cheese - 30 | chicken fillet - 80 |
| Wednesday | a slice of black bread with curd 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 | stewed 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 | 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 | High tea 309 | Dinner 283 | |
| Monday | omelet 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 - 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 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, whole grain bread | fruit salad - 130 | boiled egg and nuts - 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 | smoothie from berries and milk - 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 | 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 | nuts - 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, whole grain 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, coffee without sugar | casserole with berries - 149 | stewed vegetables with white meat - 250, black bread with curd 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 garnish - 100, herbal tea | cottage cheese - 100, jam - 1 tbsp. l. | baked poultry meat - 180, greens and curd 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 compiling an approximate diet for weight loss, it is not at all necessary to eat the same food every day. There are a lot of healthy recipes. Below are some examples that 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.
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 put in the soup along with chopped sorrel. Finely chop the boiled eggs and send after the greens. Boil cabbage soup for another 5 minutes, and then let it brew 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 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 tbsp. l. ;
- a clove of garlic.
Boil the beans for a minute, drain the liquid and cool. Add finely chopped pepper and minced garlic. Drizzle lemon juice over salad and season with salt and pepper, if desired.
Dessert: cottage cheese snack
- curd mass - 250 g;
- chicken egg - 1 pc. ;
- sugar substitute - 2 tbsp. l. ;
- Apple;
- banana.
Mix the egg with cottage cheese, pour the sweetener and diced fruits 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 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 calorie content remains the same. So, if you boil 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 the calories contained in them.
What to consider when compiling 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 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 need to consult with their doctor first. Otherwise, the diet will only bring additional health problems.