A slim, fit figure is the dream of many, but in the race to achieve the desired result, people resort to extremes, torment themselves with hunger, deprive the body of important nutrients, which ultimately leads to numerous health problems.
In order to lose weight while staying healthy, you need to eat right. From this article you will learn how to cook a PP menu for a week in order to maintain 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-designed diet for weight loss and general recovery allows you to support the development, growth and vital activity of the body. In order to avoid many health problems, you should switch to the PP menu as early as possible. Ideally, you need to eat well all your life - such a lifestyle implies, for example, a Mediterranean diet.
- It is recommended to create a special menu 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, uncontrolled weight gain.
- Adhering to the principles of proper nutrition, you can keep your figure in good shape. No diet can guarantee a lasting result without undermining health. PP is something like the golden mean in this respect. 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 includes physical activity. Lack of mobility will not allow you to achieve the desired effect. If you want to be slim, you have to exercise regularly.
- According to recent studies, the menu, compiled according to all the rules, significantly reduces the risk of developing 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 switching to a PP diet will give you the desired result right away. The process involves serious long-term work. In the first week, fluid leaves the body, swelling subsides, metabolism is restored. A lot depends on the sport. Regular training helps to achieve the desired effect as quickly as possible.
Losing weight too quickly is a real health risk. Therefore, the goal of switching to a diet menu according to the rules of the PP is to lose weight, but at the same time remain healthy. It is recommended not to lose more than 3-4 kg per month. This can be achieved with a well-coordinated diet and accompanying moderate physical activity: for example, cardio training 3-4 times a week and daily 15-20 minute walks in the fresh air.
You can reduce excess weight more intensively. This requires increased physical activity.
In addition, you should 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, with every kilogram lost, the body begins to resist such unceremonious use of its reserves. So the longer you eat a balanced diet, the slower you lose weight. However, this situation does not mean that the technology no longer works. It's just that the body tries to save as much as possible and is reluctant to part with extra grams. For this time, forget about the scales, it is better to start measuring your own parameters. This makes tracking changes much easier.
Where do I start with the right diet?
When creating 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, thanks to which harmful substances are removed from the body.
- Eat regularly, do not skip meals. The feeling of hunger causes our body to create reserves for the future.
- When cooking, do not exclude spices. Unleavened food made from even the best produce looks inedible and gets boring 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. When cooking, use rye flour or bran.
- Avoid high-fiber foods: oats, legumes, nuts, fresh vegetables, olives, berries.
- Favor soluble fiber and slow carbohydrates. Only buy pasta made from durum wheat. Use brown rice instead of white rice.
- Do not forget about physical activity. Only regular exercise will help you achieve the desired result. After all, you need to expend more calories than you expend.
- Do not be lazy to try new recipes, expand the list of products used. Monotonous food can quickly become boring.
- Eat your last meal of the day no later than 2-3 hours before bedtime (unless you're using intermittent fasting for your purposes).
What can be ruled out with proper nutrition
The easiest way is to stay in the selected mode and avoid situations that can lead to a breakdown:
- When compiling a menu of proper nutrition for weight loss, be sure to get enough sleep. Getting rid of excess weight in itself is a serious burden on the body. The body tries to save energy. A person gets tired faster, wants to sleep more often. Therefore, it is very important to get enough sleep and avoid overexertion.
- Make a habit of eating fresh vegetables, herbs and fruit and eating a varied diet to ensure your body is getting enough vitamins and minerals.
- If possible, eliminate alcoholic products from the diet entirely. In addition to the obvious harm of alcohol, alcohol contains sugar and provokes an increase in appetite.
- Don't go shopping when you're hungry. Be sure to consume many more products than necessary, and definitely eat something harmful and high-calorie.
Products for proper nutrition
First, we list the products that should form the basis of a balanced diet:
- low-starch vegetables;
- cabbage (sea);
- poultry meat (white), rabbit meat;
- Protein;
- bulgur, brown and wild rice, oats, couscous, buckwheat, spelt;
- Durum wheat pasta;
- rye and multigrain bread;
- whole wheat bread;
- lean fish, seafood;
- olive and linseed oil;
- Nuts;
- natural spices;
- Milk and dairy products (low calorie).
The list above is not relevant to all diets. So if you're practicing a weight loss detox, for example, the list of allowed foods will be different.
When composing the menu, it is important to remember that the following products should be consumed in moderation:
- Vegetables high in starch (the same potatoes);
- fat cheese;
- sweet fruits;
- Cottage cheese.
Say categorically "No" to the following items:
- Alcohol;
- Corn;
- high-calorie confectionery not included in the diet of PP;
- regular sugar.
What to look out 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 mainly at work and can not exercise more than 2-3 times a week.
- Medium - implies 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.
- Extremely high - very hard work plus daily training.
After determining the load level, calculate the calorie rate 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.
The right diet menu for the week
Diet varies depending on the desired outcome. For example, consider a menu for a different number of calories burned per day. All products in the tables are given in grams.
Diet of the day to lose weight for 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 fruits - 150 | berries - 100 | Chicken fillet and buckwheat - 100 each | boiled corn - 1 cob of corn | 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 | Nuts - 30 | boiled egg |
| Thursday | Cottage cheese - 145 | Berry smoothie - 200 ml | Kale Soup - 201 | a glass of milk | braised vegetables - 146 |
| Friday | Porridge with skim milk - 154 | pressed muesli - 70 | boiled chicken with side dish 100 | Wholemeal bread with cottage cheese | Seafood - 130 |
| Saturday | Tomato and protein salad - 149 | Apple | Soup without meat - 201 | yogurt | stewed 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 | Afternoon tea 309 | Dinner 283 | |
| Monday | Omelet with tomatoes - 248 | Apple | Fish salad - 143 plus vegetables - 150 | Nuts or dried fruit - 40 | Vegetable stew - 250 |
| Tuesday | Porridge on the water with berries - 230 | Cottage cheese and berries smoothie - a glass | boiled bird with herbs - 230 | low-fat yoghurt | stewed fish - 201, fruit salad - 140 |
| Wednesday | Greek cheese - 60 | orange | Chicken salad - 200, soup - 100 | Cottage cheese casserole - 99 | stewed chicken fillet - 150 |
| Thursday | Oat pancakes - 100 | 1/2 grapefruit | Rice with vegetables - 202 | a glass of ryazhenka or kefir | Beef liver with side dish - 100 each |
| Friday | Porridge with skim milk - 250 | Berry smoothie - glass | braised turkey - 120, whole wheat bread | Fruit salad - 130 | boiled egg and nuts - 40 |
| Saturday | Omelette - 99 | a glass of kefir | Vegetable soup - 203, stewed 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 | Wholemeal bread with cheese | stewed poultry with buckwheat — 201 |
Approximate nutrition 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) | Kale Soup - 201, Low Fat Cheese - 30 | fruit smoothie | stewed bird - 149, boiled egg |
| Thursday | Porridge with skim milk - 249, coffee without sugar | Casserole with berries - 149 | stewed vegetables with white meat - 250, brown 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 set - 100, herbal tea | Cottage cheese - 100, jam - 1 tbsp. l. | baked poultry meat - 180, vegetables and cottage cheese - 70 |
| Saturday | brown rice with vegetables - 100, kefir | low-fat yogurt, apple | Kale 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, wholemeal bread | orange | stewed beef - 140, cottage cheese - 100 |
PP recipes for every day
When compiling an approximate diet for weight loss, it is by no means necessary to eat the same food every day. There are many healthy recipes. Below are some examples you can use.
First: kale 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, cook until half cooked. Put the potatoes and spices in 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 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;
- peppers - 100 g;
- Lemon juice - 2 tbsp. L ;
- a clove of garlic.
Boil the beans for a minute, drain the liquid and leave to cool. Add finely chopped pepper and chopped garlic. Drizzle lemon juice over the salad and season with salt and pepper to taste.
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 fruit 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.
Wash, peel and chop fruit. Grind all the ingredients (including kefir) in a blender.
How to count calories
During cooking, the products will lose volume - this is a natural consequence of heat treatment. However, the calorie content remains the same. So, if you cook chicken fillet (200 g), then the weight in the finished form 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 in them.
What should be considered when putting together an individual menu for losing weight?
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, different approaches are required for therapeutic purposes. It is particularly difficult for people with chronic diseases or intolerance to certain foods. When creating an eating plan, you must consult your doctor first. Otherwise, the diet will only bring additional health problems.