PP diet for weight loss

16 December 2023

What is the PP diet? First of all, this is an abbreviation for "proper nutrition". With the help of such a diet, you can regulate metabolic processes in the body, allowing it to independently get rid of fat deposits and toxins. In this case, you do not need to torment your body with grueling hunger strikes, fasting daystreat yourself or eat tasteless, monotonous food.

A diet for weight loss according to the correct nutritional system (PN) can be treated in different ways. You can criticize it and find flaws in it, or you can fanatically stick to it all your life and enjoy your appearance. But the fact that the PP menu diet for a week for weight loss is effective and has helped thousands of fat people who gave up is a fact proven by time and confirmed by nutritionists.

PP basics

There are three basic rules for PP:

The diet should be varied.
It is imperative to control daily calorie intake and maintain a balance of proteins, fats and carbohydrates consumed.
It is important to follow a diet.

The products should be varied, because this is the only way the body can receive all the vitamins, microelements and nutrients it needs. When full, the brain doesn't "ask" for chocolate or sweets.

It's best to plan your diet in advance and stock up on products for preparation. A person must have prepared a food package for at least a week.

It should be borne in mind that even if all the principles of proper nutrition are followed, a person can continue to gain weight due to non-compliance with the permissible daily calorie intake. It is equally important to calculate the correct ratio of proteins, fats and carbohydrates. Therefore, it is difficult to do without a calorie calculator and keeping a food diary on the PP.

Make sure you weigh the food as well as the finished food portions. No reason to panic. These measures are necessary only for beginners who choose proper nutrition. After just a few weeks you can calculate the calorie content of dishes "by eye".

You should not consume less than 1200 kcal per day as this can be dangerous to your health.

The performance mode is fractional. You need to eat in small portions, but at least 6 times a day. The last meal should be eaten at least 2 hours before bedtime.

Clean water without gas should always be at hand. As a result, the feeling of hunger is satisfied and the body does not store the food consumed "for future use", but rather stores it in fat mass.

The PP diet accelerates metabolic processes. A person becomes energetic, he loses the desire to constantly eat something, the need for additional calories simply disappears.

PP principles

PP principles you need to follow to start losing weight:

We drink water.Every morning immediately after waking up you need to drink a glass of water at room temperature.
We eat often.You need to eat according to the principle of fractionation. In this case, the total number of approaches to the table should be five. Compliance with this principle helps the stomach process the products entering it faster and better.
We keep the balance.You need to consume vegetables in the same amount as foods containing unsaturated fatty acids. These are seeds, nuts, avocados and vegetable oils.
Carbohydrates in the morning, proteins in the evening.Foods rich in carbohydrates should be consumed in the first half of the day. In the evening you should give preference to protein dishes.
Gentle heat treatment.The products can be boiled, stewed, baked and stewed. Frying is forbidden.
Two liters of water per day– that is the mandatory limit.
Focus on slow carbohydrates.It takes longer to digest and therefore helps you lose weight. The menu should include muesli, low-sugar vegetables and durum wheat pasta. These products should not be combined with animal and vegetable fats.

Products that should be included in the PP diet

To correctly create a menu, you must include the following products allowed in the PP:

potatoes and grains. They are the main sources of carbohydrates. In addition, they can be used to obtain minerals and vitamins necessary for the normal functioning of the body. Potatoes and grains contain sufficient fiber, which not only fills you up, but also accelerates metabolic processes.
vegetables and fruitsrich in vitamins, fiber, macro and micro elements.
Dairy products and fermented milk products. They are sources of protein and calcium. In addition, both elements are absorbed by the body very quickly and efficiently.
Egg, fish, poultry, meat. From them the body receives not only protein, but also unsaturated fatty acids, which are particularly abundant in fish. Don't forget about vitamins A, D and B12, which are found in each of the listed foods. Another value they offer is assistance in the absorption of iron, due to the deficiency of which anemia develops.
fats and oils. In connection with fats we are talking about cream, lard, fish oil, all vegetable oils and butter. They saturate the body with healthy fatty acids and vitamin E. For such products, the skin will reward its owner with a radiant appearance.
HoneyIt is a source of vitamins and also has a bacteriostatic effect.

Forbidden foods on the PP diet

The list of foods that should not be eaten is almost identical for most diets. Therefore it is also understandable on an intuitive level.

The following is prohibited:

Alcohol.
Fast food.
Semi-finished products.
Products containing flavor enhancers, preservatives, emulsifiers, etc.
Drinks containing gas.
Crackers, snacks, chips.
Chocolate bars, confectionery manufactured on an industrial scale.
Store-bought sauces: mayonnaise, ketchup, aioli, etc.

PP power supply circuit

To create a menu, you need to focus on the following recommendations:

For breakfast, eat foods that are a source of proteins and complex carbohydrates. This can be porridge cooked in water. You can also use milk to cook cereals, but it should be diluted with water in equal parts. For breakfast you can eat cottage cheese with berries, pasta with grated cheese and an omelet with vegetables. The so-called oatmeal pancake is popular. Unsweetened tea or coffee is used as drinks.
After 2 hours you need to have a snack. Suitable foods for this are sources of complex carbohydrates and fatty foods. For example, you can eat an apple or nuts.
Lunch should be balanced in composition. It should contain foods that are sources of fats, proteins and carbohydrates. It is important not to eat too much.
After another 2 hours you can have a snack again. Cottage cheese with berries, kefir with cinnamon, banana, coffee or tea with curd dessert are suitable for this.
Dinner should contain protein foods. Therefore, for dinner you can choose any boiled or baked fish, as well as a salad of fresh vegetables with vegetable oil dressing.

How to create a diet plan for weight loss

Individually planning your own menu for the day, week, month will help you develop the habit of eating correctly and precisely. Fractional nutrition - at least 3 times and preferably 5-6 times a day - is the key to nutritional discipline. There is no need to interrupt or rearrange your usual daily routine. When making a plan, rely on your lifestyle.

Meal plan for "early people" (people who, for example, get up at 6: 00 a. m. and go to bed at 10: 00 p. m. )

Have breakfast at 7: 00 a. m. ;
At 10: 00 a. m. you will have a second light breakfast.
At 1: 00 p. m. we go to lunch;
Time for afternoon tea at 4pm;
Dinner at 7 p. m.

Diet plan for "night owls" (people who get up after 9 a. m. and go to bed around 12 a. m. )

Have breakfast at 10 a. m. ;
Time for lunch at 1: 00 p. m. ;
At 3 p. m. it's time for lunch;
At 5 p. m. go for afternoon tea;
At 8 p. m. it's time for dinner.

Therefore, adapt your meal plan to your daily routine.

What is important when creating a PP menu?

When planning your weekly menu, immediately prepare a grocery shopping list. And decide immediately which day you want to cook something. For example, certain days should include chicken and fish. One day there should be a light vegetable salad for dinner and a hearty beef steak for lunch, etc.
You shouldn't skip breakfast even if you don't feel hungry. Every breakfast should be balanced and nutritious - 50% of the daily carbohydrate intake should occur at breakfast, 30% proteins and 20% fats.
Dinner should contain mostly proteins. For example, low-fat cottage cheese, baked chicken or steamed fish.
Afternoon snacks and second breakfasts are proper and balanced snacks between main meals. But they should not become a full meal. Prepare fresh fruit for a snack (you can have a banana, 150-200 g of grapes, a large apple), fresh or cooked vegetables (cabbage, tomato, carrots, radishes, etc. ), dried fruits or nuts (the latter should). take be unsalted and not included in the quantity. more than 30 g per dose).
When counting calories, subtract the calories burned during physical activity. For example, if you run around the city all day or have a long-distance cyclocross planned, increase your diet for that day. Plan on the right amount of carbohydrates and proteins and have a good breakfast before leaving the house.
Drink plain drinking water - not chilled or boiling water (it cleanses the gastrointestinal tract and starts metabolic processes). Green tea is good for losing weight (it speeds up metabolism, meets the body's need for antioxidants and perfectly suppresses appetite).
You can drink coffee, but high-calorie options (latte or cappuccino) only before lunch.

PP menu for the week

Diet options for 1 day:

	Breakfast: 8: 00 a. m	Lunch: 10: 30	Lunch: 1: 30 p. m	Afternoon snack: 6: 30 p. m	Dinner	Daily kcal (amount of proteins, fats, carbohydrates)
number 1	Oatmeal pancakes with salmon and cottage cheese. Total: 382 kcal	Baked apple with raisins, 130 ml yogurt	Beef chop – 110 g, boiled buckwheat – 130 g, lecho with beans and carrots – 100 g. The total calorie content for lunch is 422 kcal.	Sandwich with vegetables and cheese – calorie content is 225 kcal	Tuna salad – 250 g. Total calorie content of dinner – 251 kcal	Per day – 1471 kcal, where: B – 102, 2g F – 53. 4g U – 138, 2g
No. 2	Cottage cheese and banana pancakes with sour cream – 250 g, total calorie content 388 kcal	Orange and 15 g almonds. Total calorie content – 170 kcal	Baked salmon – 130 g, Rice with vegetables – 150 g, Cherry – 100g Total: 452 kcal	Gridnev bread – 40 g; Curd – 20 g; Boiled egg. Total: 196 kcal	Turkey fillet in soy sauce – 135 g, steamed vegetables – 100 g. Total: 272 kcal	Per day – 1478 kcal, where: B: 97. 5g F: 54. 1g U: 158, 1g
No. 3	Sandwiches with bread made from wholemeal flour, lightly salted salmon with egg – 220 g Total: 400 kcal	Fruit salad – 200 g. Total: 208 kcal	Beef baked with vegetables – 210 g, Salad with carrots and radishes – 120 g. Total: 415 kcal.	Cottage cheese with kiwi and yogurt – 220 g. Total: 183 kcal	PP pizza – 110g; Kefir – 170 ml. Total: 287 kcal.	For knocking – 1493 kcal, joy: B: 104g F: 54. 1g U: 137g
Number 4	Pancakes with whole wheat flour – 3 pieces. Pancake filling: cottage cheese and unsweetened yogurt. Total: 363 kcal	Fruit salad – 15 g. Total: 156 kcal	Braised turkey liver – 150 g; Boiled rice with mushrooms – 150 g; A tomato. Total: 409 kcal.	Sandwich with cottage cheese and lightly salted salmon. Total: 177 kcal.	Minced fish cutlet – 100 g; vegetable salad – 200 g; Kefir – 200 ml. Total: 335 kcal.	Per day – 1440 kcal, where: F: 53. 3g B: 101. 4g U: 147. 5g
No. 5	Oatmeal with cottage cheese and banana Total: 401 kcal	Orange and 17 walnuts. Total: 178 kcal	Minced turkey schnitzel with cheese – 100 g; Boiled buckwheat – 100 g; Beetroot salad – 115 g. Total: 4-01 kcal	Chocolate muffins with cottage cheese – 105 g. Total: 178 kcal.	Salad with tuna and beans – 265 g. Total 6, 327 kcal	For tapping - 1486 kcal, where: B: 114. 5g F: 50. 5g; U: 147, 1g
No. 6	Fruit pilaf – 250 g, boiled egg. Total: 380 kcal	Pear and peach. Total: 117 kcal	Turkey in soy sauce – 150 g; Pasta – 120g; Tomato. Total: 437 kcal.	Cheesecake – 150g. Total: 227 kcal.	Fish casserole with cauliflower – 200 g; Tomato; A glass of kefir – 200 ml. Total: 356 kcal.	For tapping - 1516 kcal, where: B: 106. 6g F: 48. 9g U: 164g
No. 7	Casserole with cottage cheese – 250 g; Yogurt – 50g. Total: 415 kcal.	Fruit salad – 250 g. Total: 218 kcal.	Marine noodles with turkey – 250 g; Vegetables in salad with olive oil – 200 g. Total: 369 kcal.	Zucchini pancakes – 100 g; Yogurt – 50g. Total: 236 kcal.	Turkey in soy sauce – 150 g; Vegetable salad – 200 g. Total: 258 kcal.	During bursts – 1495 kcal, where: B: 105. 2g F: 53. 1g U: 149, 1g

Advantages of PP

Proper nutrition really helps you lose weight. In addition, the body heals and the person feels happy and full of energy.

There are other advantages of PP:

The special thing about this diet is that those who are losing weight do not feel hungry at all. At the same time, he will eat a varied and tasty diet.
Desserts are allowed in the PP, the main thing is that they are low in calories and do not contain harmful ingredients.
Proper nutrition allows you to get rid of cellulite and put your skin, hair and nails in order.
All products are financially affordable, which helps you save on your budget. Although at first glance it may seem that the diet is "burdening" your wallet. In fact, it is enough to try such a diet for several weeks to understand that it is very affordable and, most importantly, healthy.

10 mistakes when losing weight

The most common mistakes when losing weight:

You can't strictly limit yourself in everything. If you want to eat some of the forbidden foods, you can do so, but only in the first half of the day and in small quantities.
You can't reduce calories too much. This means that you can initially lose weight very quickly and then quickly gain weight again. In addition, everything is represented by fatty deposits. Metabolism will slow down and health will deteriorate. Therefore, one should not make such a common mistake as severely restricting one's diet.
It would be wrong to decide that you can eat any food, the main thing is that you do not exceed the specified calorie content. Food should be healthy.
You shouldn't miss out on carbohydrates from your diet. This inevitably leads to an increased craving for sweets. Therefore, a person will definitely have a breakdown and eat too much sweets and buns. Slow carbohydrates are necessary. With them you can lose weight effectively without harming your health.
Not eating in the evening - this is the most common mistake that many people who want to lose weight make. It is necessary to eat dinner, but priority should be given to protein foods enriched with fiber.
It is unacceptable to exclude fats from the diet. The daily norm for an adult is 1 g of fat per 1 kg of body weight. The fat deficiency should not be more than 20%.
It is imperative to take into account all the foods consumed throughout the day. It doesn't matter whether it's the cookies you ate with your child or sweet tea. It would be a mistake not to include them in your total daily calorie intake.
If someone doesn't make a clear plan according to which they will eat, that is another mistake. The menu must be planned for a week or at least a day. This will help you increase self-discipline.
Non-compliance with the regime is a serious mistake, which manifests itself in fat deposits in problem areas of the body. No more than 4 hours should pass between approaches to the table. You shouldn't miss out on main meals. If you are hungry all day, you will definitely overeat in the evening, which contradicts the principles of PP.
You can't compare yourself to other people and eat like them. Every organism is individual, this applies not only to the plumb line, but also to the state of health, the speed of metabolic processes, etc.

Additional tips from healthy people

To lose weight faster, it is recommended to drink more clean water. Any liquid must not contain carbon dioxide. It is also useful to drink a glass of warm water half an hour before meals. This will help you feel full more quickly during the meal and prevent you from overeating. In order not to forget this, you can download a special application to your phone that will remind you in a timely manner to drink a portion of water.

If you have the right utensils, you can easily control the amount of food you eat. Reviews of those trying to lose weight show that it is easiest to reduce the amount of food if you eat from small plates. It is recommended to choose dishes with a diameter of no more than 150 mm. This method really works, it does not fool the stomach, but the main organ - the brain. A person sees a full plate of food in front of him and fills himself with it, even though he has eaten less than usual. Proper nutrition includes eating small, frequent meals.

One of the main enemies of a beautiful figure and health are salt and sugar. Abstinence can be difficult, but it is necessary for the sake of a healthy body. Consuming sugar in its pure form increases the risk of cardiovascular disease, diabetes, oral diseases and, of course, obesity. Salt does not lag behind in this regard, it promotes water retention in the body, which leads to kidney and liver diseases.

Replacing sugar is as easy as peeling pears; You need natural honey or a substitute. It will be more difficult to get used to unsalted food, but the acclimatization period, as the reviews show, lasts about two weeks. If you minimize salt consumption for at least half a month, food will soon seem just as delicious. In addition, it can be replaced with spices and aromatic herbs.

Let's summarize it

So the PP menu for the week is a diet that absolutely everyone can use. It is also suitable for pregnant and breastfeeding women. There is no need to starve, overexert yourself and conduct experiments on your body. This is a painless, simple and inexpensive method of body correction and health. In order to forever forget about starvation diets, expensive diet pills and dubious cocoa compresses, it is enough to know the rules discussed above and not deviate from them.