A slim fit figure is the dream of many, but in the race for the desired result, people resort to extremes, torture themselves by starving, 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.
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-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 PP menu as soon as possible. Ideally, you have to eat well all your life - such a lifestyle, for example, implies a Mediterranean diet.
- It is recommended to prepare a special menu in order to prevent various diseases. A well-designed balanced PP diet is a good prophylaxis against the onset of gastrointestinal tract diseases, pathologies of the heart and blood vessels, and uncontrolled weight gain.
- By following the principles of proper nutrition, you can keep your figure in shape. No diet can guarantee permanent results without harming health. In this regard, PP is something like a golden mean. Thanks to it, it is possible not only to lose weight, but also to maintain the desired weight as long as necessary.
- Switching 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 slim must exercise regularly.
- According to recent studies, the menu, made according to all the rules, significantly reduces the risk of depression. This is a guarantee of good health and a stable psyche.
As far as it can go on PP
You should not expect that by switching to the PP diet, you will immediately get the desired result. The process involves serious long-term work. In the first week, the liquid leaves the body, the swelling recedes, the metabolism is restored. It depends a lot on the sport. Regular training helps to achieve the desired effect as soon as possible.
Excessive rapid weight loss is a real health hazard. Therefore, the goal of switching to a diet menu based on PP rules is to lose weight, but at the same time stay healthy. It is recommended to lose 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 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 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 stopped working. It's just that the body tries to save as much as possible, reluctantly parting with excess grams. Forget about the scale for this time, it's better to start measuring your parameters. This will make tracking changes much easier.
Where to start with proper nutrition
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, as a result of which harmful substances are removed from the body.
- Eat regularly, do not skip meals. The feeling of hunger forces our body to store reserves for the future.
- When cooking, do not exclude spices. Unleavened food, made even from the best products, will look inedible and will 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. Use rye flour or bran in cooking.
- Stop eating foods rich in dietary fiber: oats, legumes, nuts, fresh vegetables, olives, berries.
- Give preference to soluble fiber and slow carbohydrates. Buy only durum wheat pasta. Instead of white rice, use brown rice.
- Do not forget about physical activity. Only regular exercise 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 used products. Monotonous food can get boring quickly.
- Eat the last meal of the day no later than 2-3 hours before going to bed (unless you use intermittent fasting for your needs).
What to exclude with proper nutrition
The easiest way is to stay in the selected mode, avoiding situations that can cause a malfunction:
- When making a menu of a proper diet for weight loss, take care of enough sleep. Losing 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. That is why it is very important to get enough sleep and avoid overexertion.
- Get into the habit of eating fresh vegetables, herbs and fruits and stick to a varied diet to ensure your body gets enough vitamins and minerals.
- If possible, completely eliminate alcoholic products from the diet. Besides the obvious harm of alcohol, alcohol contains sugar and causes an increase in appetite.
- Don't go shopping hungry. Be sure to pick up much more produce than necessary and be sure to grab something harmful and high in calories.
Products for proper nutrition
First of all, we list the products that should form the basis of a balanced diet:
- vegetables with little starch;
- cabbage (sea);
- poultry meat (white), rabbit meat;
- egg whites;
- bulgur, brown and wild rice, oats, couscous, buckwheat, spelled;
- durum wheat pasta;
- rye and grain bread;
- whole wheat bread;
- lean fish, seafood;
- olive and linseed oil;
- walnuts;
- natural spices;
- milk and milk products (low-calorie).
The above list is not relevant for all children. So, for example, if you practice detoxification for weight loss, the list of allowed foods will be different.
When creating a 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 fruit;
- fresh cheese.
Say categorically "no" to the following positions:
- alcohol;
- corn;
- high-calorie confectionery products that are not included in the PP diet;
- ordinary sugar.
What should be paid attention to 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 - implies the presence of physical activity of low intensity (up to 5 training sessions per week).
- High - when working days are inseparable from intensive training. A complete sports lifestyle.
- Extremely high - very hard work plus daily training.
After you have 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 shown above.
A menu of proper nutrition for a 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 expressed in grams.
Diet of the day for weight loss for 1000 calories a day
| Days of the week | Meal Calories (kcal) | ||||
|---|---|---|---|---|---|
| Breakfast 249 | Lunch 99 | Lunch 299 | High tea 99 | Dinner 247 | |
| Monday | fresh cheese with dried fruit - 150 | berries - 100 | chicken fillet and buckwheat - 100 each | boiled corn - 1 cob | fresh vegetables - 204 |
| Tuesday | boiled egg with whole grain bread | a glass of fruit smoothie | vegetarian ratatouille | cheese - 30 | chicken fillet - 80 |
| Wednesday | a slice of black bread with cottage cheese | berries or fruit - 143 | vegetable stew - 201 | walnuts - 30 | boiled egg |
| Thursday | fresh 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 fresh 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 | omelette with tomatoes - 248 | Apple | fish salad - 143 plus vegetables - 150 | nuts or dried fruit - 40 | vegetable stew - 250 |
| Tuesday | Porridge on water with berries - 230 | cottage cheese and berry smoothie - 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, whole grain bread | fruit salad - 130 | 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 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 | 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 | 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 on Monday morning | ½ grapefruit, green tea with sugar (1, 2 spoons) | 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 cottage cheese | banana plus walnuts - 20 | boiled fish - 150, green salad - 130 |
| Friday | boiled offal (chicken liver) - 180 | cabbage, carrot and cucumber salad - 150 | chicken stew - 100, cereal garnish - 100, herbal tea | cottage cheese - 100, jam - 1 tbsp. l. | roasted poultry meat - 180, greens and cottage cheese - 70 |
| Saturday | brown rice with vegetables - 100, kefir | low-fat yogurt, apple | 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, fresh 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 up: green cabbage 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 done. Add potatoes and spices to the broth, add salt. Fry the onion in olive oil until golden brown and put it in the soup together with chopped sorrel. Finely chop the boiled eggs and send them to the greens. Boil the cabbage broth for another 5 minutes, then leave it to cook for half an hour.
Second: fish with vegetables (roasted)
- fish (salmon) - 450 g;
- cauliflower - 450 g;
- lemon juice and soy sauce - 4 tablespoons. l. ;
Marinate the cleaned and washed fish in a mixture of sauce and lemon juice (30 minutes). Divide the cabbage into florets. Place the vegetables and salmon in a baking tray and bake at a temperature of 180 degrees for 25-30 minutes.
Pepper and bean salad
- frozen legume - 300 g;
- sweet pepper - 100 g;
- lemon juice - 2 tablespoons. l. ;
- a clove of garlic.
Boil the beans for a minute, drain the liquid and cool. Add finely chopped pepper and minced garlic. Pour lemon juice over the salad and season with salt and pepper if desired.
Dessert: cottage cheese snack
- cottage cheese - 250 g;
- chicken egg - 1 pc. ;
- sugar substitute - 2 tablespoons. l. ;
- Apple;
- banana.
Mix the egg with fresh cheese, pour 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 teaspoon;
- a glass of kefir.
Wash, peel and chop the fruit. 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 cook 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 meal, it is necessary to weigh all its components and calculate the calories contained in them.
What should be taken into account when compiling an individual menu for weight loss
Preparing a child should be approached with the utmost seriousness. To get rid of excess weight, to keep it within normal limits, different approaches are needed for therapeutic purposes. It is especially difficult for people who have chronic diseases or intolerance to certain foods. When making a diet plan, they must first consult with their doctor. Otherwise, the diet will only bring additional health problems.