A slim, toned figure is the dream of many, but in the race for the desired result, people resort to extremes, torment themselves with hunger and deprive the body of essential nutrients, which ultimately leads to numerous health problems.
In fact, in order to lose weight and stay healthy, you must eat right. You can read about diets here that will allow you to lose extra pounds and not harm the body. This article will teach you how to put together a PP menu for a week to keep your beauty and health.
The benefits of proper nutrition
PP 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 health improvement will enable you to support the body's development, growth, and vital functions. In order to avoid many health problems, you should switch to the PP menu as early as possible. Ideally, you need to eat wisely all your life - this lifestyle implies the Mediterranean diet, for example.
- It is recommended to compose a special menu to prevent various diseases. A well-thought-out, balanced PP diet is a good prophylactic agent against the occurrence of diseases of the gastrointestinal tract, pathologies of the heart and blood vessels, uncontrolled weight gain, etc.
- By following the principles of proper nutrition, you can keep your figure in shape. No diet can guarantee long-term results without compromising health. PP is something of a golden mean in this regard. 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 in addition to physical activity. Lack of mobility does not allow you to achieve the desired effect. Therefore, anyone who wants to be slim needs to exercise regularly.
- According to recent studies, a menu prepared according to all the rules significantly reduces the risk of a depressed state. This is a guarantee of well-being and a stable psyche.
How much can be dropped on the PP
Don't expect that switching to the PP diet will get you the results you want right away. The process involves serious, long-term work. In the first week, the fluid leaves the body, the swelling subsides, the metabolism is restored. Much depends on the sport. Regular exercise will help achieve the desired effect as quickly as possible.
Excessive weight loss is a real health risk. Hence, the goal of switching to a diet menu based on the rules of the PP is to lose weight but stay healthy. It is recommended not to lose more than 3-4 kg per month. This is possible with a well-formulated 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.
Losing excess weight can be more intense. This requires increased physical activity.
In addition, you should not neglect the individual characteristics of the body. Some people manage to lose weight faster, while others take more time to get the result they want.
In addition, with every kilogram lost, the body begins to withstand such a brief use of its reserves. The longer you eat a balanced diet, the slower you will lose. However, this situation does not mean that the technique has stopped working. It's just that the body is trying to save as much as possible by reluctantly parting with extra grams. Forget about the scales for this time, it is better to measure your own parameters. This makes tracking changes more intuitive.
How do I start eating right?
When creating an everyday weight loss menu, it is important to adhere to a number of good diet principles:
- Drink more fluids (normal drinking water). It promotes an accelerated metabolism, which helps remove harmful substances from the body.
- Eat regularly and don't skip meals. Feeling hungry forces our bodies to store supplies for the future.
- Do not exclude seasonings when preparing meals. Unhealthy foods that are prepared with even the best ingredients feel inedible and get bored very quickly. The temptation to break off, contain it, will be much more difficult.
- Don't give up sweets. Use substitute or honey in place of regular sugar. Use rye flour or bran for cooking.
- Opt for high fiber foods: oats, legumes, nuts, fresh vegetables, olives, berries.
- Prefer soluble fiber and slow carbohydrates. Buy only durum wheat pasta. Use brown rice instead of white rice.
- Don't forget to be physically active. Only regular exercise will help you get the result you want. After all, you have to spend more calories than you are consuming.
- Do not be lazy to try new recipes, expand the list of products used. Monotonous food can get bored quickly.
- Eat the last meal of the day no later than 2-3 hours before bed (unless you are using intermittent fasting for your own purposes).
What should be avoided with proper nutrition
The easiest way is to stay in the chosen mode and avoid situations that can lead to a breakdown:
- Make sure you get enough sleep when composing a menu of proper diet for weight loss. Losing excess weight is a serious burden on the body. The body tries to save energy. A person gets tired faster, wants to sleep more often. So it is very important to get enough sleep and avoid overexertion.
- Get in the habit of consuming vitamins. Even the healthiest foods lack them. In such a situation, a vitamin and mineral complex will come to the rescue. Note, however, that not all vitamins should be consumed uncontrollably. This article will teach you how to properly maintain your health with vitamin supplements.
- If possible, completely remove alcoholic beverages from the diet. Alcohol contains sugar and increases appetite.
- Don't go shopping when you are hungry. Be sure to eat a lot more foods than you need, and be sure to get something harmful and high in calories.
- Make an effort to diversify the menu. The same thing gets boring quickly.
Products for proper nutrition
First, we list the products that can be consumed almost without restriction:
- Low starch vegetables;
- Cabbage (sea);
- Poultry meat (white), rabbit meat;
- Protein;
- Bulgur, brown and wild rice, oats, couscous, buckwheat, spelled;
- Durum wheat pasta;
- Rye and multigrain crispbread;
- Whole wheat bread;
- lean fish, seafood;
- Olive and linseed oil;
- Nuts;
- natural spices;
- fermented milk and milk products (low in calories).
The above list is not relevant for all diets. It is important for the formation of a balanced diet. For example, if you are doing a detox for weight loss, the list of acceptable foods will be different.
When designing the menu, it should be noted that the following foods should be consumed in moderation:
- High starch vegetables (the same potatoes);
- fatty cheese;
- sweet fruits;
- Cottage cheese.
A categorical no must be said to the following positions:
- Alcohol;
- Corn;
- high-calorie confectionery that is not included in the diet of the PP;
- normal sugar.
What to look for when creating a diet
First of all, it is necessary to evaluate the level of physical activity and calculate the daily intake of calories.
Physical activity can be:
- Minimal - when a person leads a sedentary lifestyle and does not play sports.
- Easy - when you have to sit at work and can't exercise more than 2-3 times a week.
- Medium - means that there is low-intensity physical activity (up to 5 workouts per week).
- High - when daily work is inextricably linked with intensive training. A full-fledged sporty lifestyle.
- Extremely high - very hard work plus daily exercise.
After determining the load, calculate the rate of calories per day. This is done according to 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.
Changed 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 indicated above.
Take down the menu for a week
Diet varies depending on the desired outcome. For example, imagine a menu for a different amount of calories consumed each day. All products in the tables are given in grams.
800 kcal weekly menu
- Breakfast 249 kcal;
- Lunch 299 kcal;
- Dinner 249 kcal.
Monday
- Cottage cheese - 100 g;
- Vegetable salad - 201 g, 2 boiled eggs, herbal tea;
- steamed vegetables - 299 g and a glass of kefir.
Tuesday
- Milk porridge - 149 g;
- 249 ml soup plus sugar-free coffee;
- Salad - 305 g, steamed meat - 99 g, 200 ml of milk.
Wednesday
- Berries - 125 g;
- Stew - 203 g, boiled poultry - 154 g;
- 148 g of lean fish with a vegetable garnish.
Thursday
- Repetition of Monday morning;
- Vegetable salad - 230 g plus 2 eggs;
- Stew with herbs - 362g.
Friday
- 106 g of cottage cheese with medium-fat sour cream;
- Kale soup - 204 ml;
- a glass of kefir or fermented baked milk, ½ tbsp. l. Sahara Desert.
Saturday
- Repetition of Tuesday morning;
- 249 g vegetable soup, whole grain bread plus quark;
- chopped poultry meatballs - 205 g, herbal tea.
Sunday
- Cheese omelette - 215 g, tomato juice;
- 230 g of boiled vegetables, steamed chicken breast - 143 g;
- Meat stew with herbs, 200 ml milk.
1000 calorie diet of the day
- Breakfast 249 kcal;
- Lunch 99 kcal;
- Lunch 299 kcal;
- Afternoon snack 99 kcal;
- Dinner 247 kcal.
Monday
- Cottage cheese with dried fruits - 150g;
- Berries - 100 g;
- Chicken fillet and buckwheat - 100 g each;
- boiled corn - 1 ear;
- fresh vegetables - 204g.
Tuesday
- boiled egg with whole wheat bread;
- a glass of fruit smoothie;
- vegetarian ratatouille;
- Cheese - 30 g;
- Chicken fillet - 80g.
Wednesday
- a slice of black bread with quark;
- Berries or fruits - 143 g;
- Vegetable stew - 201g;
- Nuts - 30 g;
- boiled egg.
Thursday
- Cottage cheese - 145 g;
- Berry smoothie - 200 ml;
- Kale Soup - 201g;
- a glass of milk;
- steamed vegetables - 146g.
Friday
- Skimmed milk porridge - 154g;
- pressed cereal - 70g;
- boiled chicken with a side dish, 100 g each;
- Whole wheat bread with quark;
- Seafood - 130g.
Saturday
- Tomato and Egg White Salad - 149 g;
- Apple;
- Soup without meat - 201g;
- Yogurt;
- steamed beef - 99g.
Sunday
- Donut with apple (PP) - 149 g;
- Orange;
- steamed fish with vegetables - 100 g each;
- Kefir, or fermented baked milk - a glass;
- Fruit - 150g and herbal tea.
Menu for a week for 1200 kcal
- Breakfast 298 kcal;
- Lunch 156 kcal;
- Lunch 288 kcal;
- Afternoon snack 309 kcal;
- Dinner 283 kcal.
Monday
- Omelette with tomatoes - 248 g;
- Apple;
- Fish salad - 143 g plus vegetables - 150 g;
- Nuts or dried fruits - 40 g;
- Vegetable stew - 250g.
Tuesday
- Porridge on the water with berries - 230g;
- Cottage cheese and berry smoothie - a glass;
- boiled poultry with herbs - 230g;
- low-fat yoghurt;
- steamed fish - 201 g, fruit salad - 140 g.
Wednesday
- Greek cheese - 60 g;
- Orange;
- Chicken salad - 200 g, soup - 100 g;
- Cottage cheese casserole - 99 g;
- steamed poultry fillet - 150g.
Thursday
- Oat pancakes - 100 g;
- 1/2 grapefruit;
- Rice with vegetables - 202g;
- a glass of fermented baked milk or kefir;
- Beef liver with a side dish - 100 g each.
Friday
- Skimmed milk porridge - 250g;
- Berry Smoothie - Glass;
- steamed turkey - 120 g whole wheat bread;
- Fruit salad - 130 g;
- boiled egg and nuts - 40g.
Saturday
- Omelette - 99 g;
- a glass of kefir;
- Vegetable soup - 203 g, steamed chicken fillet - 100 g;
- Berries - 60 g, herbal tea;
- boiled fish - 150g, coffee without sugar.
Sunday
- Cottage cheese casserole - 120 g;
- Berry and milk smoothies - 200 ml;
- Stew - 230 g, green tea;
- Whole Wheat Bread with Cheese;
- steamed poultry with buckwheat - 201g.
About 1, 500 calories diet
- Breakfast 351 kcal;
- Lunch 249 kcal;
- Lunch 351 kcal;
- Afternoon snack 249 kcal;
- Dinner 351kcal.
Monday
- 2 boiled eggs with herbs;
- Orange juice plus cottage cheese;
- baked fish - 120 g, fresh vegetable salad - 100 g;
- Nuts - 30 g and green tea;
- steamed chicken - 149 g, vegetable stew - 80 g.
Tuesday
- Casserole with cottage cheese and tomatoes - 250g;
- a glass of kefir plus cereal - 30 g;
- Pasta - 149 g with beef - 100 g, and vegetables - 150 g;
- Orange;
- Fish salad - 180 g of whole grain bread.
Wednesday
- Repetition of Monday morning;
- ½ grapefruit, green tea with sugar (1, 2 tablespoons);
- Kale soup - 201 g, low-fat cheese - 30 g;
- Fruit smoothie;
- steamed poultry - 149 g, boiled egg.
Thursday
- Porridge with skimmed milk - 249 g, coffee without sugar;
- Casserole with berries - 149g;
- steamed vegetables with white meat - 250 g, black bread with cottage cheese;
- Banana plus nuts - 20 g;
- boiled fish - 150 g, green salad - 130 g.
Friday
- boiled offal (chicken liver) - 180 g;
- Cabbage, carrot and cucumber salad - 150g;
- Chicken goulash - 100 g, muesli side dish - 100 g, herbal tea;
- Cottage cheese - 100 g, jam - 1 tbsp. l. ;
- baked poultry meat - 180 g, herbs and cottage cheese - 70 g.
Saturday
- brown rice with vegetables - 100 g, kefir;
- low-fat yogurt, apple;
- Kale soup - 250 g, fresh vegetables - 100 g;
- Apple pancakes - 2 pcs . ;
- Buckwheat - 100 g, boiled turkey - 100 g.
Sunday
- 2 boiled eggs;
- Banana plus sugar-free coffee;
- steamed chicken with vegetables - 230 g whole grain bread;
- Orange;
- Beef stew - 140 g, cottage cheese - 100 g.
Recipes for PP dishes
When putting together a gross weight loss diet, there is no need at all to eat the same food every day. There are many recipes for healthy meals. Below we present examples that you can use.
First: kale soup
- lean beef - 200 g;
- Chicken eggs - 7 pcs . ;
- Onions - 1 pc . ;
- Potatoes - 4 pcs . ;
- Sorrel - 50 g;
- Spices, salt to taste.
Cut the meat into small pieces and let it cook halfway. Add the potatoes and spices to the broth, season with salt. Fry the onions in olive oil until golden brown and add them to the soup with the chopped sorrel. Finely chop the boiled eggs and send for the herbs. Cook the cabbage soup for another 5 minutes and then let it steep for half an hour.
Second: fish with vegetables (baked)
- Fish (salmon) - 450 g;
- Cauliflower - 450 g;
- Lemon juice and soy sauce - 4 tbsp. ;
Marinate the cleaned and washed fish in a mixture of sauce and lemon juice (30 minutes). Divide the cabbage into inflorescences. Place vegetables and salmon on a baking sheet and bake at 180 degrees for 25-30 minutes.
Pepper and Bean Salad:
- frozen green beans - 300 g;
- Paprika - 100 g;
- Lemon juice - 2 tbsp. l. ;
- a clove of garlic.
Boil the beans for a minute, drain the liquid and let cool. Add finely chopped pepper and chopped garlic. If desired, season the salad with lemon juice, salt and pepper.
Dessert: cottage cheese appetizer
- Curd mass - 250 g;
- Chicken egg - 1 pc . ;
- Sugar substitute - 2 tbsp. l. ;
- Apple;
- Banana.
Mix the egg with the cottage cheese, add the sweetener and the diced fruit to 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, peel and chop the fruit. In a blender, grind all of the ingredients (including kefir).
How to count calories
Food loses volume when cooked, a natural consequence of cooking. However, the calorie content remains the same. So, if you cook chicken fillet (200 g), the weight in finished form is only 150, but the amount of kcal does 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 to consider when creating a custom weight loss menu
The composition of the diet must be approached with the utmost seriousness. To get rid of excess weight, keep it within normal limits, and various approaches are required for therapeutic purposes. It's especially difficult for people with chronic illnesses or food intolerances. The first thing to do when preparing a menu is to consult a doctor. Otherwise, the diet will only bring additional health problems.