A slim fit body is the dream of many people, but in the race to get the desired results, people resort to tortures, tormenting themselves by starving, depriving them of essential nutrients. body, leading to numerous health problems.
In fact, to lose weight and be 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 - to preserve beauty, 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 followers of a healthy lifestyle.
- A well-designed diet for weight loss and general recovery allows you to support your body's vital development, growth, and functioning. To avoid many health problems, you should switch to the PP menu as soon as possible. Ideally, you need to eat well throughout your life - such a lifestyle implies a Mediterranean diet, for example.
- You should plan a special menu to prevent various diseases. A well-thought-out balanced diet is a good preventive measure against the occurrence of gastrointestinal diseases, heart and vascular diseases, and uncontrolled weight gain.
- By following the principles of proper nutrition, you can stay in shape. No diet can guarantee a lasting result without undermining health. PP in this respect 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 the necessary time.
- Additionally, the transition to a balanced diet involves physical activity. Lack of movement will not allow you to achieve the desired effect. Therefore, if you want to be slim, you must exercise regularly.
- According to recent studies, the menu, compiled according to all the rules, significantly reduces the risk of a depressive state. This is a guarantee of good health and a stable mentality.
How much can you reduce on PP
You should not expect that by switching to the PP diet, you will immediately get the desired results. This process involves serious long-term work. During the first week, fluid leaves the body, swelling is reduced, metabolism is restored. Much depends on sports. Regular practice helps to achieve the desired effect in the shortest time.
Losing weight too quickly is a real health hazard. So the goal of switching to a diet plan based on PP's rules is to lose weight but at the same time stay healthy. It is recommended to lose no more than 3-4 kg per month. This can be done with a well-designed diet and accompanied by moderate physical activity: for example, doing cardio 3-4 times a week and walking daily in the open air. heal 15-20 minutes.
You can lose excess weight more intensively. This requires increased physical activity.
In addition, do not discount the individual characteristics of the body. Some people lose weight faster, others need more time to achieve the desired results.
In addition, with every kilogram lost, the body begins to resist improper handling of its reserves. As a result, the longer you stick to 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 parting with the extra grams. Forget the scales for this time, it is better to start measuring your own parameters. This will make tracking changes much easier.
Where to start with proper nutrition?
When building a menu to lose weight every day, it is necessary to adhere to some principles of proper nutrition:
- Drink more fluids (regular drinking water). It promotes an accelerated metabolism, as a result of which harmful substances are eliminated from the body.
- Eat regularly, do not skip meals. The feeling of hunger causes our bodies to put aside reserves for the future.
- When cooking, do not exclude spices. Unleavened foods, made with even the best produce, are unlikely to be eaten and get bored very quickly. Resisting the temptation to break down will be much harder.
- Don't give up sweets. Instead of regular sugar, use a substitute or honey. In cooking, use rye flour or bran.
- Stop eating foods rich in fiber: oats, legumes, nuts, fresh vegetables, olives, berries.
- Prioritize soluble fiber and slow carbohydrates. Buy only durum wheat pasta. Instead of white rice, eat brown rice.
- Don't forget physical activity. Only regular exercise will help you achieve the desired results. After all, you need to consume more calories than you consume.
- Do not be lazy to try new recipes, expand the list of products used. Monotonous food can get boring quickly.
- Eat your last meal of the day no later than 2-3 hours before bedtime (unless you're on an intermittent fasting regimen for your purposes).
Exclude what with proper nutrition
The easiest way is to keep the selected mode as it is, avoiding situations that can cause problems:
- When composing a reasonable nutritional menu to lose weight, pay attention to get enough sleep. Getting rid of excess weight on your own is a serious strain on the body. The body tries to conserve energy. A person gets tired faster, wants to sleep more often. Therefore, getting enough sleep and avoiding excessive exercise is extremely important.
- Get in the habit of eating fresh vegetables, herbs and fruits and keep a varied diet to ensure your body is getting enough vitamins and minerals.
- If possible, eliminate alcoholic products from your diet completely. In addition to the obvious harmful effects of alcohol, alcohol contains sugar and increases cravings.
- Don't go shopping when you're hungry. Be sure to choose more products than required and be sure to get something harmful and high in calories.
Reasonable nutritional products
First of all, we list the products that should form the basis of a balanced diet:
- low-starch vegetables;
- cabbage (sea);
- poultry meat (white), rabbit meat;
- Egg-white;
- bulgur, brown and wild rice, oats, couscous, buckwheat, spelled;
- durum wheat pasta;
- rye and multi-grain bread;
- wholemeal bread;
- lean fish, seafood;
- olive oil and flaxseed;
- nuts;
- natural spices;
- milk and dairy products (low calories).
The above list is not suitable for all diets. So, for example, if you are doing a detox to lose weight, the list of allowed foods will be different.
When formulating a menu, it is important to remember that the following products should be consumed in moderation:
- high-starch vegetables (same potatoes);
- fatty cheese;
- sweet fruit;
- cheese.
Say "no" to the following positions:
- wine;
- Corn;
- high-calorie confectionery products that are not included in the PP's diet;
- normal road.
What to keep in mind 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.
- Moderate - implies the presence of low-intensity physical activity (up to 5 training sessions per week).
- High - when the workday cannot be separated from the intense training process. Perfect sports lifestyle.
- Very tall - very hard work plus daily workouts.
After determining the load level, calculate the percentage 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 female: (10 x weight (kg) + 6. 25 x height (cm) - 5 x age (g) - 161) x A.
A - the level of human activity, the level presented above.
Reasonable nutritional menu for the week
The diet will vary depending on the desired results. For example, consider a menu for a different number of daily calorie intake. All products in the table are in grams.
Diet of the day to lose weight 1000 calories per day
| Days of week | Calories in a meal (kcal) | ||||
|---|---|---|---|---|---|
| Breakfast 249 | Lunch 99 | Lunch 299 | High tea 99 | Dinner 247 | |
| Monday | fresh cheese with dried fruit - 150 | berries - 100 | chicken and buckwheat fillets - 100 pieces | boiled corn - 1 cob | fresh vegetables - 204 |
| Tuesday | boiled eggs with cereal bread | fruit smoothie | vegetarian ratatouille | cheese - 30 | chicken fillet - 80 |
| Wednesday | a slice of rye bread with curd cheese | berries or fruit - 143 | vegetable stew - 201 | nuts - 30 | boiled eggs |
| Thursday | small cheese - 145 | berry smoothie - 200 ml | green cabbage soup - 201 | a glass of milk | vegetable stew - 146 |
| Friday | Skimmed Milk Porridge - 154 | pressed muesli - 70 | garnished boiled chicken 100 | whole grain bread with cheese | seafood - 130 |
| Saturday | tomato and egg white salad - 149 | Apple | meatless soup - 201 | Yogurt | steamed beef - 99 |
| Sunday | Apple Pancakes (PP) - 149 | Orange | fish stew with vegetables - 100 each | kefir or ryazhenka - a glass | fruit - 150 and herbal tea |
Menu for a week with 1200 kcal per day
| Days of week | Calories in a meal (kcal) | ||||
|---|---|---|---|---|---|
| Breakfast 298 | Lunch 156 | Lunch 288 | Chuc Bach tea 309 | Dinner 283 | |
| Monday | omelette with tomatoes - 248 | Apple | fish salad - 143 plus vegetables - 150 | nuts or dried fruit - 40 | stewed vegetables - 250 |
| Tuesday | porridge on water with berries - 230 | cheese and berry smoothie - one 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 | Cheese casserole - 99 | Steamed Poultry Fillet - 150 |
| Thursday | Oatmeal - 100 | 1/2 grapefruit | rice with vegetables - 202 | a glass of ryazhenka or kefir | garnished beef liver - 100 pieces each |
| Friday | skim milk porridge - 250 | berry smoothie - glass | stewed turkey - 120, whole wheat bread | fruit salad - 130 | boiled eggs and nuts - 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 | Cheese casserole - 120 | smoothie with berries and milk - 200 ml | stew - 230, green tea | whole grain bread with cheese | buckwheat stewed poultry - 201 |
Estimated diet for 1500 calories per day
| Days of week | Calories in a meal (kcal) | ||||
|---|---|---|---|---|---|
| Breakfast 351 | Lunch 249 | Lunch 351 | Afternoon 249 | Dinner 351 | |
| Monday | 2 boiled eggs with herbs | orange juice plus cheese | grilled fish - 120, fresh vegetable salad - 100 | nuts - 30 and green tea | stewed chicken - 149, stewed vegetables - 80 |
| Tuesday | Cheese and tomato stew - 250 | a glass of kefir plus muesli - 30 | pasta - 149 with beef - 100 and vegetables - 150 | Orange | fish salad - 180, cereal bread |
| Wednesday | repeat monday morning | ½ grapefruit, green tea with sugar (1. 2 tbsp) | green cabbage soup - 201, low-fat cheese - 30 | fruit juice | steamed bird - 149, boiled egg |
| Thursday | Skimmed milk porridge - 249, coffee without sugar | casserole with berries - 149 | stewed vegetables with white meat - 250, black bread with cheese curd | banana plus nuts - 20 | boiled fish - 150, green salad - 130 |
| Friday | Boiled offal (chicken liver) - 180 | cabbage, carrot and cucumber salad - 150 | goulash chicken - 100, cereal garnish - 100, herbal tea | cottage cheese - 100, jam - 1 tbsp. l. | grilled poultry - 180, greens and curd cheese - 70 |
| Saturday | brown rice with vegetables - 100, kefir | low-fat yogurt, apple | green cabbage soup - 250, fresh vegetables - 100 | apple pie - 2 pcs. | buckwheat - 100, boiled turkey - 100 |
| Sunday | 2 boiled eggs | bananas and unsweetened coffee | stewed chicken with vegetables - 230, whole grain bread | Orange | Stewed beef - 140, small cheese - 100 |
PP formula for every day
When composing an approximate diet for weight loss, it is not necessary to eat the same foods every day. There are many healthy recipes. Here are some examples you can use.
First: green cabbage soup
- lean beef - 200 g;
- chicken eggs - 7 pcs;
- onion - 1 bulb;
- potatoes - 4 pieces;
- sorrel - 50 g;
- seasoning, salt to taste.
Meat cut into small pieces, boiled to half. Add potatoes and seasonings to the broth, salt. Fry onions in olive oil until golden brown and add to soup along with chopped sorrel. Finely chop boiled eggs and send after greens. Boil the cabbage soup for another 5 minutes, and then let it brew for half an hour.
Monday: fish with vegetables (grilled)
- fish (salmon) - 450 g;
- cauliflower - 450 g;
- lime juice and soy sauce - 4 tbsp. l;
Marinate cleaned and washed fish in a mixture of fish sauce and lemon juice (30 minutes). Divide the cabbage into inflorescences. Place the vegetables and salmon on a baking tray and bake at 180 degrees for 25-30 minutes.
Pepper and bean salad
- frozen chickpeas - 300 g;
- sweet pepper - 100 g;
- lemon juice - 2 tbsp. l;
- a clove of garlic.
Boil the beans for one minute, drain the water, and let cool. Add minced pepper and garlic. Drizzle lemon juice over salad and season with salt and pepper if desired.
Dessert: fresh cheese snack
- curd mass - 250 g;
- chicken eggs - 1 pc;
- sugar substitute - 2 tbsp. l;
- Apple;
- banana.
Mix eggs with cheese, add sweetener and diced fruit and mix well. Cook in microwave for 3 minutes at 750 watts.
Snack: fruit smoothie with kefir
- banana - 1 pc;
- pear - 1 pc;
- kiwi - 1 piece;
- honey - 1 tsp;
- a glass of kefir.
Wash the fruits, peel and chop them. Blend 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 boil chicken fillet (200 g), in the finished form its weight will be only 150, but the kcal number will not change. To determine the calorie content of a finished dish, it is necessary to weigh all its components and calculate the calories contained in them.
Things to keep in mind when composing a personal menu to lose weight
The preparation of the diet should be approached with the utmost seriousness. To get rid of excess weight, to keep it within normal limits, for therapeutic purposes, different approaches are required. It is especially difficult for people with chronic diseases or intolerances to certain foods. When making a nutrition plan, they need to consult their doctor first. Otherwise, the diet will only bring additional health problems.