A slim and toned figure is the dream of many, but in the race for the desired result, people resort to extremes, starving themselves and starving the body of essential nutrients, ultimately leading to numerous health problems.
In fact, to lose weight and stay healthy, you need to eat right. You can read about diets that allow you to lose extra pounds and not harm the body here. And in this article we will tell you how to compose a PP menu for a week, to preserve beauty and health.
The benefits of proper nutrition
Nutrition with PP has many benefits. That is why it is becoming increasingly popular with adherents of a healthy lifestyle.
- A well-designed diet to lose weight and improve overall health allows you to support development, growth, and vital functions of the body. To avoid many health problems, you need to switch to the PP menu as soon as possible. Ideally, you need to eat wisely throughout your life; This lifestyle, for example, involves the Mediterranean diet.
- It is recommended to compose a special menu to prevent various diseases. A well thought out and balanced PP diet is a good prophylactic agent against the onset of diseases of the gastrointestinal tract, pathologies of the heart and blood vessels, uncontrolled weight gain, etc.
- By adhering to the principles of proper nutrition, you can keep your figure in shape. No diet can guarantee long-term results without compromising health. PP in this sense is something of a 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 in addition to physical activity. 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, a menu compiled in accordance with all the rules significantly reduces the risk of a depressive state. This is a guarantee of well-being and a stable psyche.
How much can be dropped on the PP
Don't expect that by switching to the PP diet you will instantly get the desired result. The process involves serious and long-term work. In the first week, the fluid leaves the body, the swelling subsides, and the metabolism is restored. It depends a lot on sports. Regular training helps to achieve the desired effect as soon as possible.
Excessive weight loss is a real health hazard. Therefore, the goal of moving to a diet menu based on the PP rules is to lose weight, but stay healthy. It is recommended to lose no more than 3-4 kg per month. This is possible with a well-formulated diet and accompanied by moderate physical activity: for example, cardiovascular workouts 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.
Also, you should not discount the individual characteristics of the body. Some people lose weight faster, others need more time to achieve the desired result.
Furthermore, with every kilogram lost, the body begins to resist such unceremonious handling of its reserves. As a result, the longer you eat a balanced diet, the slower you will 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 putting aside extra grams. Forget about the scales for now, it is better to start measuring your own parameters. This will make tracking changes more intuitive.
How to start proper nutrition
When creating a weight loss menu for every day, it is important to adhere to a number of principles of proper nutrition:
- Drink more fluids (regular drinking water). It promotes an accelerated metabolism, as a result of which harmful substances are removed from the body.
- Eat regularly and don't skip meals. The feeling of hunger forces our body to save supplies for the future.
- When preparing meals, do not exclude spices. Unhealthy foods made with even the best ingredients will feel inedible and will get bored very quickly. Suppressing the temptation to break up will be much more difficult.
- Don't give up on sweets. Use substitute or honey instead of regular sugar. For cooking, use rye flour or bran.
- Choose 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. Use brown rice instead of white rice.
- Don't forget to be physically active. Only regular exercise will help you achieve the desired result. After all, you need to expend more calories than you consume.
- Don't be lazy to try new recipes, expand the list of products used. Monotonous food can quickly get boring.
- Eat the last meal of the day no later than 2-3 hours before bedtime (unless you are using intermittent fasting for your own purposes).
What should be avoided with proper nutrition?
The simplest way will be to keep the chosen mode, avoiding situations that could cause a breakdown:
- When compiling a menu of proper weight loss nutrition, be careful to get enough sleep. Losing excess weight in itself is a serious stress on the body. The body tries to conserve energy. A person tires faster, wants to sleep more often. Therefore, it is very important to get enough sleep and avoid overexertion.
- Get in the habit of consuming vitamins. Even the healthiest foods are lacking in them. A complex of vitamins and minerals will come to the rescue in such a situation. But keep in mind that not all vitamins should be consumed uncontrollably. You can read about how to properly maintain your health with vitamin supplements in this article.
- If possible, completely eliminate alcoholic beverages from the diet. Alcohol contains sugar and increases your appetite.
- Don't go shopping when you're hungry. Be sure to eat a lot more food than you need and to eat something high-calorie and harmful.
- Strive to diversify the menu. The same quickly gets boring.
Products for proper nutrition
First of all, we list the products that can be consumed with almost no restrictions:
- low-starch vegetables;
- cabbage (sea);
- poultry meat (white), rabbit meat;
- egg white;
- bulgur, brown and wild rice, oats, couscous, buckwheat, spelled;
- durum wheat pasta;
- multigrain rye toast;
- wholemeal bread;
- lean fish, shellfish;
- olive and linseed oil;
- walnuts;
- natural spices;
- Fermented milk and milk products (low in calories).
The above list is not relevant for all diets. It is essential in the formation of a balanced diet. So, for example, if you are doing a weight loss detox, the list of allowed foods will be different.
When shaping the menu, it is important to remember that the following foods should be eaten in moderation:
- high-starch vegetables (the same potatoes);
- fatty cheeses;
- sweet fruits;
- curd.
It is necessary to say a categorical "no" to the following positions:
- alcohol;
- corn;
- high calorie confectionery products that are not included in the PP diet;
- regular sugar.
What to look for when making 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 down at work and can't train more than 2-3 times a week
- Medium: implies the presence of low intensity physical activity (up to 5 workouts per week).
- High: when daily work is inseparable from intense training. A full-fledged sports lifestyle.
- Extremely high - I work very hard plus daily training.
Having determined the loading level, 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.
Slimming food menu for a week.
The diet will vary depending on the desired outcome. For example, consider a menu for a different amount of daily calories consumed. All products in the tables are 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;
- stewed vegetables - 299 g and a glass of kefir.
Tuesday
- milk porridge - 149 g;
- 249 ml of soup plus unsweetened coffee;
- salad - 305 g, steamed meat - 99 g, 200 ml of milk.
Wednesday
- berries - 125 g;
- stew - 203 g, boiled chicken - 154 g;
- 148g of lean fish garnished with vegetables.
Thursday
- Monday morning repeat;
- vegetable salad - 230 g plus 2 eggs;
- stew with herbs - 362g.
Friday
- 106 g of cottage cheese with medium-fat sour cream;
- green cabbage soup - 204 ml;
- a glass of kefir or fermented baked milk, ½ tablespoon. l. Sahara.
Saturday
- Tuesday morning repeat;
- 249 g of vegetable soup, whole wheat bread plus cottage cheese;
- Minced chicken meatballs - 205 g, herbal tea.
Sunday
- cheese omelette - 215 g, tomato juice;
- 230 g of boiled vegetables, steamed chicken breast - 143 g;
- beef stew with herbs, 200 ml of milk.
1000 calorie daily diet
- Breakfast 249 kcal;
- Lunch 99 kcal;
- Lunch 299 kcal;
- Snack 99 kcal;
- Dinner 247 kcal.
Monday
- cottage cheese with dried fruits - 150 g;
- berries - 100 g;
- buckwheat chicken fillet - 100 g each;
- boiled corn - 1 ear;
- fresh vegetables - 204g.
Tuesday
- boiled egg with whole wheat bread;
- a glass of smoothie;
- vegetarian ratatouille;
- cheese - 30 g;
- chicken fillet - 80g.
Wednesday
- a slice of black bread with cottage cheese;
- berries or fruits - 143 g;
- vegetable stew - 201 g;
- walnuts - 30 g;
- hard-boiled egg.
Thursday
- cottage cheese - 145 g;
- berry smoothie - 200 ml;
- green cabbage soup - 201 g;
- a glass of milk;
- stewed vegetables - 146g.
Friday
- skim milk porridge - 154 g;
- pressed muesli - 70 g;
- boiled chicken with garnish, 100 g each;
- whole wheat bread with cottage cheese;
- seafood - 130g.
Saturday
- tomato salad and egg white - 149 g;
- Apple;
- soup without meat - 201 g;
- yoghurt;
- steamed beef - 99g.
Sunday
- fritters with apple (PP) - 149 g;
- Orange;
- stewed fish with vegetables - 100 g each;
- kefir or fermented baked milk - a glass;
- fruit - 150 g and herbal tea.
Menu for a week for 1200 kcal
- Breakfast 298 kcal;
- Lunch 156 kcal;
- Lunch 288 kcal;
- Snack 309 kcal;
- Dinner 283 kcal.
Monday
- omelette with tomatoes - 248 g;
- Apple;
- fish salad - 143 g plus greens - 150 g;
- nuts or dried fruits - 40 g;
- vegetable stew - 250g.
Tuesday
- porridge in water with berries - 230 g;
- curd and berry smoothie - a glass;
- boiled poultry with herbs - 230 g;
- low-fat yogurt;
- 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 - 202 g;
- a glass of fermented baked milk or kefir;
- beef liver with garnish: 100 g each.
Friday
- skimmed milk porridge - 250 g;
- berry smoothie - glass;
- stewed turkey - 120 g, wholemeal bread;
- fruit salad - 130 g;
- boiled egg and walnuts - 40g.
Saturday
- tortilla - 99 g;
- a glass of kefir;
- vegetable soup - 203 g, steamed chicken fillet - 100 g;
- berries - 60 g, herbal tea;
- boiled fish - 150 g, coffee without sugar.
Sunday
- curd casserole - 120 g;
- berry and milk smoothies - 200 ml;
- stew - 230 g, green tea;
- whole wheat bread with cheese;
- poultry stewed with buckwheat - 201g.
Approximate 1500 calorie diet
- Breakfast 351 kcal;
- Lunch 249 kcal;
- Lunch 351 kcal;
- Snack 249 kcal;
- Dinner 351kcal.
Monday
- 2 hard-boiled eggs with herbs;
- orange juice plus cottage cheese;
- baked fish - 120 g, fresh vegetable salad - 100 g;
- walnuts - 30 g and green tea;
- stewed chicken - 149g, vegetable stew - 80g.
Tuesday
- cottage cheese and tomatoes casserole - 250 g;
- a glass of kefir plus muesli - 30 g;
- pasta - 149 g with beef - 100 g and vegetables - 150 g;
- Orange;
- fish salad - 180 g, whole wheat bread.
Wednesday
- Monday morning repeat;
- ½ grapefruit, green tea with sugar (1, 2 tablespoons);
- green cabbage soup - 201 g, low-fat cheese - 30 g;
- fruit shake;
- steamed poultry - 149 g, boiled egg.
Thursday
- porridge with skim milk - 249 g, coffee without sugar;
- casserole with berries - 149 g;
- stewed vegetables with white meat - 250 g, black bread with cottage cheese;
- banana plus walnuts - 20 g;
- boiled fish - 150 g, green salad - 130 g.
Friday
- boiled offal (chicken liver) - 180 g;
- cabbage salad, carrots and cucumbers - 150 g;
- chicken stew - 100 g, cereal garnish - 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;
- green cabbage soup - 250 g, fresh greens - 100 g;
- apple pancakes - 2 pieces. ;
- buckwheat - 100 g, boiled turkey - 100 g.
Sunday
- 2 hard boiled eggs;
- banana plus coffee without sugar;
- stewed chicken with vegetables - 230 g, whole wheat bread;
- Orange;
- beef stew - 140 g, cottage cheese - 100 g.
Recipes for PP dishes
When developing a rough diet to lose weight, it is not at all necessary to eat the same food every day. There are many recipes for healthy dishes. Here are examples that you can use.
First: green cabbage soup
- lean meat - 200 g;
- chicken eggs - 7 pieces. ;
- onions - 1 pc. ;
- potatoes - 4 pieces. ;
- sorrel - 50 g;
- spices, salt to taste.
Cut the meat into small pieces, boil until half cooked. Add the potatoes and seasonings to the broth, season with salt. Fry the onions in olive oil until golden brown and put in the soup along with chopped sorrel. Finely chop the hard-boiled eggs and send them after the herbs. Boil 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. l. ;
Marinate cleaned and washed fish in a mixture of sauce and lemon juice (30 minutes). Divide the cabbage into inflorescences. Place the vegetables and salmon on a baking sheet and bake at 180 degrees for 25-30 minutes.
Bell Pepper and Bean Salad:
- frozen green beans - 300 g;
- sweet pepper - 100 g;
- lemon juice - 2 tbsp. l. ;
- one garlic clove.
Boil the beans for a minute, drain the liquid and cool. Add finely chopped pepper and minced garlic. Season the salad with lemon juice, salt, and pepper if desired.
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 diced fruits to the mixture. Cook in the microwave for 3 minutes at 750 watts.
Snack: fruit smoothie with kefir
- banana - 1 piece;
- pear - 1 piece;
- kiwi - 1 piece;
- honey - 1 tsp;
- a glass of kefir.
Rinse the fruit, peel it and chop it. Grind all the ingredients (including kefir) in a blender.
How to count calories
Food loses volume during cooking, a natural consequence of cooking. However, the calorie content remains the same. So, if you boil chicken fillet (200 g), in its finished form its weight will be only 150, but the amount of kcal will not change. To determine the caloric content of a finished dish, it is necessary to weigh all its components and calculate the calories they contain.
What to keep in mind when making an individual menu for weight loss.
The composition of the diet should be approached with the utmost seriousness. To get rid of excess weight, keep it within normal limits, and for therapeutic purposes, different approaches are required. It is especially difficult for people with chronic illnesses or intolerance to certain foods. When coming up with a meal plan, they should first consult with a doctor. Otherwise, the diet will only bring additional health problems.