A slender figure is the dream of many, but in the rush for the desired result, people resort to extremes, torture themselves with starvation, depriving the body of essential nutrients, which ultimately leads to many health problems.
In fact, to lose weight and stay healthy at the same time, you have to eat right. In this article we will tell you how to make a PP menu for a week - in order to maintain beauty and health and not harm the body.
The benefits of good nutrition
PP (good 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 recovery allows you to support the development, growth and vital activity of the body. To avoid many health problems, you should switch to the PP menu as soon as possible. Ideally, you should eat well throughout your life - such a lifestyle, for example, involves a Mediterranean diet.
- It is recommended to draw up a special menu in order to prevent various diseases. A well-thought-out balanced PP diet is a good prophylactic against the onset of diseases of the gastrointestinal tract, pathologies of the heart and blood vessels, and uncontrolled weight gain.
- By adhering to the principles of proper nutrition, you can keep your figure in shape. No diet can guarantee a lasting result without harm to health. PP in this regard is something like the middle ground. 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 also involves physical activity. Lack of mobility will not allow you to achieve the desired effect. Therefore, anyone who wants to be slim should exercise regularly.
- According to recent studies, the menu, compiled according to all the rules, significantly reduces the risk of a depressive state. It is a guarantee of good health and a stable psyche.
How much can you deposit on PP
You should not expect that by switching to a PP diet, you will instantly get the desired result. The process involves serious, long-term work. During the first week, fluid leaves the body, swelling decreases, metabolism is restored. It all depends on the sport. Regular training helps to achieve the desired effect as soon as possible.
Losing weight too quickly is a real health hazard. Therefore, the goal of switching to a diet menu based on the rules of the PP is to lose weight, while maintaining good health. It is recommended not to lose more than 3 to 4 kg per month. This is possible with a well-designed diet and moderate physical activity that goes with it: for example, cardio training 3-4 times a week and daily walks in the fresh air for 15-20 minutes.
You can lose excess weight more intensively. This requires increased physical activity.
Also, do not neglect the individual characteristics of the body. Some people manage to lose weight faster, others need more time to achieve the desired result.
Moreover, with each kilogram lost, the body begins to resist such unceremonious treatment of its reserves. Therefore, the longer you stick to a balanced diet, the slower you 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 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 good nutrition
When creating a menu for daily weight loss, it is important to adhere to a number of principles of proper nutrition:
- Drink more fluids (plain drinking water). It promotes accelerated metabolism, as a result of which harmful substances are eliminated from the body.
- Eat regularly, don't skip meals. The feeling of hunger causes our body to set aside reserves for the future.
- When cooking, do not exclude spices. Unleavened foods, made even from the best products, will seem inedible and will get bored very quickly. Resisting the temptation to break will be much more difficult.
- Do not give up sweets. Instead of regular sugar, use a substitute or honey. In cooking, use rye flour or bran.
- Stop at foods high in dietary fiber: oats, legumes, nuts, fresh vegetables, olives, berries.
- Prioritize soluble fibers and slow carbohydrates. Buy pasta only from durum wheat. Instead of white rice, take brown.
- Don't forget physical activity. Only regular exercise will help you achieve the desired result. After all, you have to expend more calories than you consume.
- Do not be lazy to try new recipes, expand the list of used products. Monotonous food can quickly get bored.
- Eat your last meal of the day no later than 2-3 hours before going to bed (unless you are using intermittent fasting for your purposes).
What to exclude with proper nutrition
The easiest way is to stay in the selected mode, avoiding situations that could cause a failure:
- When compiling a proper nutrition menu for weight loss, be sure to get enough sleep. Getting rid of excess weight in itself is a serious stress on the body. The body tries to conserve energy. A person gets tired faster, wants to sleep more often. Therefore, it is very important to get enough sleep and avoid overwork.
- Make a habit of eating fresh vegetables, herbs and fruits and maintaining a varied diet to ensure your body is getting enough vitamins and minerals.
- If possible, completely eliminate alcoholic products from the diet. In addition to the obvious harms of alcohol, alcohol contains sugar and causes an increase in appetite.
- Don't go shopping hungry. Be sure to pick up a lot more produce than you need and, for sure, pick up something harmful and high in calories.
Products for good nutrition
First, 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;
- whole wheat bread;
- lean fish, seafood;
- olive and flaxseed oil;
- nuts;
- natural spices;
- dairy products and dairy products (low in calories).
The above list is not relevant for all diets. So, for example, if you practice a detox to lose weight, the list of authorized foods will be different.
When developing the menu, it is important to remember that the following products should be consumed in moderation:
- high-starch vegetables (the same potatoes);
- fatty cheeses;
- sweet fruits;
- Cottage cheese.
Say a resounding "no" to the following posts:
- alcohol;
- corn;
- high-calorie confectionery products not included in the diet of PP;
- regular sugar.
What to look for when planning 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 most of the time at work and can't train more than 2-3 times a week.
- Medium - implying the presence of low-intensity physical activity (up to 5 workouts per week).
- High - when working days are inseparable from intense training. Complete sports lifestyle.
- Extreme high - very hard work and daily workouts.
After determining the load 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.
Edited 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.
Appropriate nutritional menu for the week
The diet will vary depending on the desired outcome. For example, consider a menu for a different number of calories consumed daily. All products in the tables are in grams.
Diet of the day to lose weight for 1000 calories a day
| Days of the week | Meal calories (kcal) | ||||
|---|---|---|---|---|---|
| Breakfast 249 | Lunch 99 | Lunch 299 | Snack 99 | Dinner 247 | |
| Monday | cottage cheese with dried fruits - 150 | berries - 100 | chicken fillet and buckwheat - 100 each | boiled corn - 1 cob | fresh vegetables - 204 |
| Tuesday | boiled egg with wholemeal bread | glass of fruit smoothie | vegetarian ratatouille | cheese - 30 | chicken fillet - 80 |
| Wednesday | a slice of black bread with cottage cheese | berries or fruits - 143 | vegetable stew - 201 | nuts - 30 | Hard egg |
| Thursday | cottage cheese - 145 | berry smoothie - 200 ml | green cabbage soup - 201 | a glass of milk | stewed vegetables - 146 |
| Friday | skimmed milk porridge - 154 | pressed muesli - 70 | boiled chicken with garnish 100 | whole grain bread with cottage cheese | seafood - 130 |
| Saturday | tomato and egg white salad - 149 | Apple | soup without meat - 201 | yogurt | steamed beef - 99 |
| Sunday | apple pancakes (PP) - 149 | orange | stewed fish with vegetables - 100 each | kefir or ryazhenka - a glass | fruit - 150 and herbal tea |
Menu for a week at 1200 kcal per day
| Days of the week | Meal calories (kcal) | ||||
|---|---|---|---|---|---|
| Breakfast 298 | Lunch 156 | Lunch 288 | Snack 309 | Dinner 283 | |
| Monday | tomato omelette - 248 | Apple | fish salad - 143 plus vegetables - 150 | nuts or dried fruits - 40 | vegetable stew - 250 |
| Tuesday | porridge on the water with berries - 230 | cottage cheese and berry smoothie - a 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 | cottage cheese casserole - 99 | steamed chicken fillet - 150 |
| Thursday | oatcakes - 100 | 1/2 grapefruit | rice with vegetables - 202 | a glass of ryazhenka or kefir | beef liver with garnish - 100 each |
| Friday | skimmed milk porridge - 250 | berry smoothie - glass | stewed turkey - 120, whole grain bread | fruit salad - 130 | boiled egg and nuts - 40 |
| Saturday | omelets - 99 | a glass of kefir | vegetable soup - 203, steamed chicken fillet - 100 | berries - 60, herbal tea | boiled fish - 150, coffee without sugar |
| Sunday | cottage cheese casserole - 120 | Berry and milk smoothie - 200 ml | stew - 230, green tea | wholemeal bread with cheese | chicken stew with buckwheat — 201 |
Approximate diet for 1500 calories per day
| Days of the week | Meal calories (kcal) | ||||
|---|---|---|---|---|---|
| Breakfast 351 | Lunch 249 | Lunch 351 | Afternoon 249 | Dinner 351 | |
| Monday | 2 boiled eggs with herbs | orange juice and cottage cheese | baked fish - 120, fresh vegetable salad - 100 | nuts - 30 and green tea | stewed chicken - 149, vegetable stew - 80 |
| Tuesday | Cottage cheese and tomato casserole - 250 | a glass of kefir plus muesli - 30 | pasta - 149 with beef - 100 and vegetables - 150 | orange | fish salad - 180, wholemeal bread |
| Wednesday | repeat monday morning | ½ grapefruit, green tea with sugar (1, 2 tbsp) | green cabbage soup - 201, low-fat cheese - 30 | fruit smoothie | steamed bird - 149, boiled egg |
| Thursday | skimmed milk porridge - 249, coffee without sugar | casserole with red fruits - 149 | stewed vegetables with white meat - 250, black bread with cottage cheese | banana plus nuts - 20 | boiled fish - 150, green salad - 130 |
| Friday | boiled offal (chicken liver) - 180 | cabbage, carrot and cucumber salad - 150 | chicken goulash - 100, cereal topping - 100, herbal tea | cottage cheese - 100, jam - 1 tbsp. I. | poultry meat in the oven - 180, green and curd cheese - 70 |
| Saturday | brown rice with vegetables - 100, kefir | low-fat yogurt, apple | green cabbage soup - 250, fresh vegetables - 100 | apple pancakes - 2 pcs. | buckwheat - 100, boiled turkey - 100 |
| Sunday | 2 boiled eggs | banana plus coffee without sugar | chicken stew with vegetables - 230, whole grain bread | orange | stewed beef - 140, cottage cheese - 100 |
PP recipes for every day
When compiling an approximate diet for weight loss, it is not at all necessary to eat the same food every day. There are many healthy recipes. Below are some examples you can use.
First: green cabbage soup
- lean beef - 200 g;
- chicken eggs - 7 pieces;
- onion - 1 piece;
- potatoes - 4 pieces;
- sorrel - 50 g;
- spices, salt to taste.
Meat cut into small pieces, boil until half cooked. Add potatoes and spices to the broth, salt. Fry the onion in olive oil until golden and put it in the soup with the chopped sorrel. Finely chop the boiled eggs and send after the greens. Boil the cabbage soup for another 5 minutes, then leave to infuse for half an hour.
Second: fish with vegetables (baked)
- fish (salmon) - 450 g;
- cauliflower - 450 g;
- lemon juice and soy sauce - 4 tbsp. I. ;
Marinate the cleaned and washed fish in a mixture of sauce and lemon juice (30 minutes). Divide the cabbage into inflorescences. Put vegetables and salmon on a baking sheet and bake at a temperature of 180 degrees for 25-30 minutes.
Pepper and bean salad
- frozen green beans - 300 g;
- bell pepper - 100 g;
- lemon juice - 2 tbsp. I. ;
- a clove of garlic.
Boil the beans for a minute, drain the liquid and let cool. Add finely chopped pepper and chopped garlic. Drizzle the lemon juice over the salad and season with salt and pepper, if desired.
Dessert: cottage cheese snack
- curd mass - 250 g;
- chicken egg - 1 pc. ;
- sugar substitute - 2 tbsp. I. ;
- Apple;
- banana.
Mix the egg with cottage cheese, pour sweetener and diced fruit into the mixture. 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 fruit, peel and chop. Grind all the 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 a chicken fillet (200 g), in the finished form, its weight will be only 150, but the number of kcal will 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 compiling an individual menu for weight loss
The preparation of the diet must be approached with the utmost seriousness. To get rid of excess weight, to keep it within the normal range, for therapeutic purposes, different approaches are needed. This is especially difficult for people with chronic illnesses or intolerance to certain foods. When developing a nutrition plan, they should first consult with their doctor. Otherwise, the diet will only bring additional health problems.