PP diet to lose weight.

16 December 2023

What is the PP diet? This is, first of all, an abbreviation for "proper nutrition. "With the help of such a diet, you can regulate metabolic processes in the body, which will allow you to independently begin to eliminate fat deposits and toxins. In this case, you will not need to torment your body with exhausting hunger strikes, organize fasting days or eat monotonous and tasteless food.

A weight loss diet according to the proper nutrition system (NP) can be treated in different ways. You can criticize it and find fault with it, or fanatically adhere to it all your life, enjoying your appearance. But the fact that the PP menu diet for a week to lose weight is effective and has helped thousands of fat people who have given up is a fact proven by time and confirmed by nutritionists.

PP Basics

There are three basic rules of PP:

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

The products must be varied, since only then can the body receive all the vitamins, microelements and nutrients it needs. If it is full, the brain will not "ask for" chocolate or sweets.

It is best to plan your diet in advance and stock up on products to prepare it. A person should have a food package prepared for at least a week.

It is worth keeping in mind that even if all the principles of proper nutrition are followed, a person may continue to gain weight, since he will not maintain the permissible daily caloric 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.

Be sure to weigh food as well as prepared food portions. There is no need to panic. These measures are only necessary for beginners who decide to start eating well. After a few weeks, you will be able to calculate the calorie content of dishes "by eye. "

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

The power mode is fractional. It is necessary to eat in small portions, but at least 6 times a day. The last meal should be eaten no later than 2 hours before night rest.

There should always be clean still water on hand. This will satisfy the feeling of hunger, and the body will not stock up on incoming food "for future use", but will store it in fat mass.

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

Principles of the PP

PP principles that you should 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.It is necessary to eat according to the principle of fractionation. In this case, the total number of approaches to the table must be equal to five. Compliance with this principle helps the stomach to cope better and faster with the products that enter it.
We maintain balance.It is necessary to consume vegetables in the same quantity as foods that are sources of 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, it is advisable to give preference to protein dishes.
Mild heat treatment.Products can be boiled, stewed, baked and steamed. Frying is prohibited.
Two liters of water a day– this is your mandatory limit.
Focus on slow carbohydrates.They take longer to digest, so they help you lose weight. The menu should include cereals, 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, it is necessary to include in it the following products allowed in the PP:

potatoes and cereals. 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 cereals contain a sufficient amount of fiber, which not only saturates, but also accelerates metabolic processes.
Vegetables and fruitsRich in vitamins, fiber, macro and microelements.
Dairy and fermented milk products. They are sources of protein and calcium. Furthermore, both elements will be absorbed by the body very quickly and effectively.
Egg, fish, poultry, meat.. From them, the body receives not only proteins, but also unsaturated fatty acids, which are especially abundant in fish. Do not forget about vitamins A, D, B12, which are present in each of the listed food products. Another value they provide is assistance in the absorption of iron, due to a lack of which anemia develops.
Fats and oils. In the context of 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. With these products, the skin will reward its owner with a radiant appearance.
HoneyIt is a source of vitamins and also produces a bacteriostatic effect.

Foods prohibited in the PP diet

The list of foods that should not be consumed is almost identical in most diets. Therefore, it is understandable even on an intuitive level.

The following are prohibited:

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

PP power circuit

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

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

How to make a meal plan to lose weight

Individual planning of your own menu for the day, week, month will help you develop the habit of eating properly and in a strictly defined manner. Fractional diet, at least 3 times and preferably 5-6 times a day, is the key to food discipline. There is no need to interrupt or reorganize your usual daily routine. Trust your lifestyle when creating a plan.

Eating regimen for "morning people" (people who wake up, for example, at 6: 00 am and go to bed at 10: 00 pm)

At 7: 00 a. m. , breakfast;
At 10: 00 a. m. , have a second light breakfast;
At 1: 00 p. m. go to lunch;
At 4: 00 p. m. , afternoon tea time;
At 7: 00 p. m. have dinner.

Diet for "night owls" (people who get up after 9: 00 a. m. and go to bed around 12: 00 a. m. )

At 10: 00 am, breakfast;
At 1: 00 p. m. lunch time;
At 3: 00 p. m. it's time for lunch;
At 5: 00 p. m. , have afternoon tea;
At 8: 00 p. m. it's time for dinner.

Therefore, adjust your eating schedule to fit your daily routine.

What is important when creating a PP menu?

When planning your weekly menu, immediately prepare a shopping list. And immediately decide which day you will cook what. On certain days, for example, it is advisable to include chicken and fish. One day it is advisable to have a light vegetable salad for dinner and a hearty beef steak, etc. for lunch.
You should not skip breakfast, even if you are not hungry. Each breakfast should be balanced and nutritious: 50% of the daily carbohydrate intake should be included in breakfast, leaving 30% for proteins and 20% for fats.
Dinner should contain mainly protein. For example, low-fat cottage cheese, baked chicken or steamed fish.
Snacks and second breakfasts are appropriate and balanced snacks between main meals. But they should not become a complete meal. Prepare fresh fruits for a snack (you can take a banana, 150-200 g of grapes, a large apple), fresh or boiled vegetables (cabbage, tomato, carrots, radishes, etc. ), dried fruits or nuts (the latter should be without salt and not in volume (more than 30 g per dose).
When counting calories, subtract those burned during physical activity. For example, if you are going to walk around the city all day or plan to do long-distance cyclocross, increase your diet for that day. Plan the right amount of carbohydrates and proteins and have a good breakfast before leaving the house.
Drink drinking water, not cold or boiling (cleanses the gastrointestinal tract and starts metabolic processes). Green tea is good for those who lose weight (accelerates metabolism, replenishes the body's need for antioxidants and perfectly suppresses appetite).
You can have coffee, but drink high-calorie variations (lattes or cappuccinos) only before lunch.

PP menu for the week

Diet options for 1 day:

	Breakfast: 8: 00	Lunch: 10: 30	Lunch: 1: 30 p. m.	Snack: 18: 30	Dinner	Daily kcal (amount of proteins, fats, carbohydrates)
No. 1	Oatmeal pancake with salmon and cottage cheese. Total: 382 calories	Baked apple with raisins, 130 ml of yogurt.	Veal cutlet – 110 g, boiled buckwheat – 130 g, lecho with beans and carrots – 100 g. The total calorie content of 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, 2 grams F – 53, 4 grams U – 138, 2 grams
No. 2	Cottage cheese and banana pancakes with sour cream – 250 g, total calorie content 388 kcal	Orange and 15 g of almonds. Total calorie content – 170 kcal	Baked salmon – 130 g, Rice with vegetables – 150 g, Cherry – 100 g Total: 452 kcal	Gridnev bread – 40 g; Cottage cheese – 20 g; Hard-boiled egg. Total: 196 calories	Turkey fillet in soy sauce – 135 g, Stewed vegetables – 100 g. Total: 272 calories	Per day – 1478 kcal, where: B: 97. 5 grams F: 54. 1 grams U: 158. 1g
Number 3	Sandwiches with bread made with whole wheat flour, lightly salted salmon and egg – 220 g total: 400 kcal	Fruit salad – 200 g. Total: 208 calories	Baked beef with vegetables – 210 g, Carrot and radish salad – 120 g. Total: 415 kcal.	Cottage cheese with kiwi and yogurt – 220 g. Total: 183 calories	PP pizza – 110 g; Kefir – 170 ml. Total: 287 kcal.	To call - 1493 kcal, joy: B: 104 grams F: 54. 1 grams U: 137 grams
No. 4	Pancakes with whole wheat flour – 3 pieces. Pancake filling: cottage cheese and unsweetened yogurt. Total: 363 calories	Fruit salad – 15 g. Total: 156 calories	Stewed turkey liver – 150 g; Boiled rice with mushrooms – 150 g; A tomato. Total: 409 kcal.	Cottage cheese and lightly salted salmon sandwich. 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. 3 grams B: 101. 4 grams Unit: 147. 5g
number 5	Oatmeal with cottage cheese and banana Total: 401 kilocalories	Orange and 17 walnuts. Total: 178 calories	Minced turkey cutlet with cheese – 100 g; Boiled buckwheat – 100 g; Beet salad – 115 g. Total: 4-01 kcal	Chocolate muffins with cottage cheese – 105 g. Total: 178 kcal.	Tuna and bean salad – 265 g. Total6 327 kcal	To hit - 1486 kcal, where: B: 114. 5 grams F: 50. 5g; Unit: 147. 1g
No 6	Fruit pilaf – 250 g, boiled egg. Total: 380 kcal	Pear and peach. Total: 117 calories	Turkey in soy sauce – 150 g; Pasta – 120 grams; Tomato. Total: 437 kcal.	Cheesecakes – 150 g. Total: 227 kcal.	Cauliflower fish casserole – 200 g; Tomato; A glass of kefir – 200 ml. Total: 356 kcal.	To hit - 1516 kcal, where: B: 106. 6 grams F: 48. 9 grams U: 164g
No. 7	Casserole with cottage cheese – 250 g; Yogurt – 50 g. Total: 415 kcal.	Fruit salad – 250 g. Total: 218 kcal.	Sea pasta with turkey meat – 250 g; Vegetables in salad with olive oil – 200 g. Total: 369 kcal.	Zucchini pancakes – 100 g; Yogurt – 50 g. Total: 236 kcal.	Turkey in soy sauce – 150 g; Vegetable salad – 200 g. Total: 258 kcal.	For shocks – 1495 kcal, where: B: 105. 2 grams F: 53. 1 grams Unit: 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:

This diet is unique in that the feeling of hunger will not occur at all to those who are losing weight. At the same time you will eat varied and tasty.
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 affordable, saving your budget. Although at first glance it may seem that the diet will "hit" your pocket. In fact, it is enough to try this 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 prohibited 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 will lead to the fact that at first you will be able to lose weight very quickly and then the weight will also return quickly. Furthermore, everything will be represented by fatty deposits. The metabolism will slow down and health will deteriorate. Therefore, you should not make such a common mistake as drastically limiting your diet.
It would be a mistake to decide that you can eat any food, the main thing is not to go beyond the specified calorie content. Food must be healthy.
You should not reduce carbohydrates on the menu. This will inevitably lead to an increased desire to eat sweets. Therefore, a person will definitely have a nervous breakdown and overeat sweets and buns. Slow carbohydrates are necessary. With them you can lose weight effectively without harming your health.
You cannot eat at night; This is the most common mistake that many people who are losing weight make. It is necessary to have dinner, but priority should be given to protein foods supplemented with fiber.
It is unacceptable to eliminate fat from the diet. The daily norm for an adult is 1 g of fat per 1 kg of weight. The fat deficiency should not be more than 20%.
It is imperative to take into account all the foods that were eaten throughout the day. And it doesn't matter if it's the cookies you ate with your child or the sweet tea. It would be a mistake not to include them in your total daily calorie intake.
If a person does not make a clear plan according to which he will eat, this is another mistake. The menu should be planned for a week or at least a day. This allows you to increase self-discipline.
Non-compliance with the regimen is a serious mistake that will manifest itself as fat deposits in problem areas of the body. No more than 4 hours should pass between approaches to the table. You should not skip main meals. If you are hungry all day, at night you will definitely overeat, which is against the principles of PP.
You can't compare yourself to other people and eat like them. Each 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 be non-carbonated. It is also useful to drink a glass of warm water half an hour before meals. This will help you feel full faster during the meal and not overeat. To remember to do this, you can download a special application on your phone that will remind you in time to drink a portion of water.

It's easy to control the amount of food you eat if you have the right utensils. Reviews of those who are losing weight show that it is easier to reduce the amount of food if you eat on small plates. It is recommended to choose plates 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 plate full of food in front of him and fills himself with it, even though he ate less than usual. Proper nutrition consists of eating small, frequent meals.

One of the main enemies of a beautiful figure and health is salt and sugar. Giving them up may be difficult, but for the sake of a healthy body it is necessary. Consumption of sugar in its pure form increases the risk of cardiovascular diseases, diabetes, oral diseases and, of course, excess weight. Salt is not far behind in this sense, it promotes water retention in the body, which causes kidney and liver diseases.

Replacing sugar is as easy as shelling pears, you will need natural honey or a substitute. It will be more difficult to get used to food without salt, but the adaptation period, as the reviews show, lasts about two weeks. If you minimize your salt intake for at least half a month, your food will soon seem just as tasty. 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 suitable even for pregnant and breastfeeding women. It is not necessary to starve, exhaust yourself and conduct experiments on your body. This is a painless, simple and affordable method of correcting and improving the body. To forget forever about starvation diets, expensive diet pills and dubious cocoa compresses, it is enough to learn the rules discussed above and not deviate from them.