A slender, toned figure is the dream of many, but in the race for the desired result, people resort to extremes, torture themselves with starvation, depriving the body of essential nutrients, which ultimately leads 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 - in order to preserve beauty and health.
The benefits of proper nutrition
PP 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 health improvement allows you to support the development, growth and vital functions of the body. In order to avoid many health problems, you should switch to the PP menu as early as possible. Ideally, you need to eat wisely throughout your life - this lifestyle, for example, implies the Mediterranean diet.
- It is recommended to compose a special menu in order to prevent various diseases. A well-thought-out balanced PP diet is a good prophylactic agent against the occurrence 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 regard is something like a golden mean. Thanks to him, it is possible not only to lose weight, but also to maintain the desired weight as long as required.
- The transition to a balanced diet in addition to physical activity. Lack of mobility will not allow you to achieve the desired effect. Therefore, everyone who wants to be slim has to exercise regularly.
- According to recent studies, a menu compiled according to 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
Do not expect that by switching to the PP diet you will instantly get the desired result. The process involves serious, long-term work. In the first week, fluid leaves the body, puffiness subsides, metabolism is restored. Much depends 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 switching to a dietary menu based on the rules of the PP is to lose weight, but remain healthy. It is recommended to lose no more than 3-4 kg per month. This is possible with a well-formulated diet and accompanying moderate physical activity: for example, cardio 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.
In addition, you should not discount the individual characteristics of the body. Some people manage to lose weight faster, others need more time to achieve the desired result.
In addition, with every kilogram lost, the body begins to resist such an unceremonious handling of its reserves. As a result, the longer you eat a balanced diet, the slower you lose weight. However, this situation does not mean that the technique has ceased to work. It's just that the body tries to save as much as possible, reluctantly parting with extra grams. Forget about the scales for this time, it is better to start measuring your own parameters. This will make tracking changes more intuitive.
How to start proper nutrition
When forming 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 excreted from the body.
- Eat regularly and do not skip meals. The feeling of hunger forces our body to save supplies for the future.
- When preparing meals, do not exclude spices. Unhealthy food made with even the finest ingredients will feel inedible and get bored very quickly. Restraining the temptation to break off will be much more difficult.
- Don't give up sweets. Use substitute or honey instead of regular sugar. In cooking, use rye flour or bran.
- Go for foods high 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 spend more calories than you consume.
- Do not be lazy to try new recipes, expand the list of products used. Monotonous food can quickly get bored.
- Eat the last meal a 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 easiest way will be to keep in the chosen mode, avoiding situations that can provoke a breakdown:
- When compiling a menu of proper nutrition for weight loss, take care of enough sleep. Losing excess weight in itself is a serious stress for 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 overexertion.
- Get into the habit of consuming vitamins. Even the healthiest foods lack them. A vitamin and mineral complex 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 appetite.
- Don't go shopping when you're hungry. Be sure to pick up a lot more foods than you need and for sure grab something harmful and high-calorie.
- Strive to diversify the menu. The same thing quickly gets boring.
Products for proper nutrition
First of all, we list the products that can be consumed with almost no restrictions:
- vegetables with a low starch content;
- 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 crispbread;
- whole wheat bread;
- lean fish, seafood;
- olive and linseed oil;
- natural spices;
- fermented milk and dairy products (low-calorie).
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 practicing a weight loss detox, the list of permitted foods will be different.
When shaping the menu, it is important to remember that the following foods should be consumed in moderation:
- vegetables with a high starch content (the same potatoes);
- fatty cheeses;
- sweet fruits;
- cottage cheese.
It is necessary to say a categorical "no" to the following positions:
- high-calorie confectionery that is not included in the diet of the PP;
- regular sugar.
What to look for when drawing up 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:
- Minimum - when a person leads a sedentary lifestyle and does not play sports.
- Easy - if you have to sit at work, and you can train no more than 2-3 times a week.
- Medium - implying the presence of physical activity of low intensity (up to 5 workouts per week).
- High - when everyday work is inseparable from intense training. A full-fledged sports lifestyle.
- Extremely high - very hard work plus daily training.
Having determined the level of load, calculate the calorie rate per day. This is done using the Mifflin-San Geor formula:
- 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.
- 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.
- cottage cheese - 100g;
- vegetable salad - 201g, 2 boiled eggs, herbal tea;
- stewed vegetables - 299g and a glass of kefir.
- milk porridge - 149g;
- 249 ml soup plus sugar-free coffee;
- salad - 305g, steamed meat - 99g, 200 ml of milk.
- berries - 125g;
- stew - 203g, boiled poultry - 154g;
- 148g lean fish with vegetable garnish.
- repeat of Monday morning;
- vegetable salad - 230g plus 2 eggs;
- stew with herbs - 362g.
- 106g cottage cheese with medium fat sour cream;
- green cabbage soup - 204 ml;
- a glass of kefir or fermented baked milk, ½ tbsp. l. Sahara.
- repeat of Tuesday morning;
- 249g vegetable soup, whole grain bread plus curd cheese;
- minced poultry meatballs - 205g, herbal tea.
- cheese omelet - 215g, tomato juice;
- 230g boiled vegetables, steamed chicken breast - 143g;
- meat stew with herbs, 200 ml of milk.
1000 calorie diet of the day
- Breakfast 249 kcal;
- Lunch 99 kcal;
- Lunch 299 kcal;
- Afternoon snack 99 kcal;
- Dinner 247 kcal.
- cottage cheese with dried fruits - 150g;
- berries - 100g;
- chicken fillet and buckwheat - 100g each;
- boiled corn - 1 ear;
- fresh vegetables - 204g.
- boiled egg with whole grain bread;
- a glass of fruit smoothie;
- vegetarian ratatouille;
- cheese - 30g;
- chicken fillet - 80g.
- a slice of black bread with curd cheese;
- berries or fruits - 143g;
- vegetable stew - 201g;
- nuts - 30g;
- boiled egg.
- cottage cheese - 145g;
- berry smoothie - 200 ml;
- green cabbage soup - 201g;
- a glass of milk;
- stewed vegetables - 146g.
- skim milk porridge - 154g;
- pressed muesli - 70g;
- boiled chicken with a side dish, 100g each;
- whole grain bread with curd cheese;
- seafood - 130g.
- tomato and egg white salad - 149g;
- soup without meat - 201g;
- steamed beef - 99g.
- pancakes with apple (PP) - 149g;
- stewed fish with vegetables - 100 g each;
- kefir or fermented baked milk - a glass;
- fruit - 150g and herbal tea.
Menu for a week for 1200 kcal
- Breakfast 298 kcal;
- Lunch 156 kcal;
- Lunch 288 kcal;
- Afternoon snack 309 kcal;
- Dinner 283 kcal.
- omelet with tomatoes - 248g;
- fish salad - 143g plus vegetables - 150g;
- nuts or dried fruits - 40g;
- vegetable stew - 250g.
- porridge on the water with berries - 230g;
- cottage cheese and berry smoothie - a glass;
- boiled poultry with herbs - 230g;
- low-fat yogurt;
- steamed fish - 201g, fruit salad - 140g.
- Greek cheese - 60g;
- chicken salad - 200g, soup - 100g;
- cottage cheese casserole - 99g;
- steamed poultry fillet - 150g.
- oat pancakes - 100g;
- 1/2 grapefruit;
- rice with vegetables - 202g;
- a glass of fermented baked milk or kefir;
- beef liver with a side dish - 100 g each.
- skim milk porridge - 250g;
- berry smoothie - glass;
- stewed turkey - 120g, whole grain bread;
- fruit salad - 130g;
- boiled egg and nuts - 40g.
- omelet - 99g;
- a glass of kefir;
- vegetable soup - 203g, steamed chicken fillet - 100g;
- berries - 60g, herbal tea;
- boiled fish - 150g, coffee without sugar.
- curd casserole - 120g;
- smoothies from berries and milk - 200 ml;
- stew - 230g, green tea;
- whole grain bread with cheese;
- stewed poultry with buckwheat - 201g.
Approximate 1, 500 calorie diet
- Breakfast 351 kcal;
- Lunch 249 kcal;
- Lunch 351 kcal;
- Afternoon snack 249 kcal;
- Dinner 351kcal.
- 2 boiled eggs with herbs;
- orange juice plus cottage cheese;
- baked fish - 120g, fresh vegetable salad - 100g;
- nuts - 30g and green tea;
- stewed chicken - 149g, vegetable stew - 80g.
- casserole of cottage cheese and tomatoes - 250g;
- a glass of kefir plus muesli - 30g;
- pasta - 149g with beef - 100g and vegetables - 150g;
- fish salad - 180g, whole grain bread.
- repeat of Monday morning;
- ½ grapefruit, green tea with sugar (1. 2 tablespoons);
- green cabbage soup - 201g, low-fat cheese - 30g;
- fruit smoothie;
- steamed poultry - 149g, boiled egg.
- porridge with skim milk - 249g, coffee without sugar;
- casserole with berries - 149g;
- stewed vegetables with white meat - 250g, black bread with curd cheese;
- banana plus nuts - 20g;
- boiled fish - 150g, green salad - 130g.
- boiled offal (chicken liver) - 180g;
- salad from cabbage, carrots and cucumbers - 150g;
- chicken goulash - 100g, cereal side dish - 100g, herbal tea;
- cottage cheese - 100g, jam - 1 tbsp. l . ;
- baked poultry meat - 180g, herbs and curd cheese - 70g.
- brown rice with vegetables - 100g, kefir;
- low-fat yogurt, apple;
- green cabbage soup - 250g, fresh vegetables - 100g;
- apple pancakes - 2 pcs. ;
- buckwheat - 100g, boiled turkey - 100g.
- 2 boiled eggs;
- banana plus sugar-free coffee;
- stewed chicken with vegetables - 230g, whole grain bread;
- beef stew - 140g, cottage cheese - 100g.
Recipes for PP dishes
When composing a rough diet for weight loss, it is not at all necessary to eat the same food every day. There are a lot of recipes for healthy dishes. Below we present examples that you can use.
First: green cabbage soup
- lean beef - 200 g;
- chicken eggs - 7 pcs. ;
- onions - 1 pc. ;
- potatoes - 4 pcs. ;
- sorrel - 50 g;
- spices, salt to taste.
Cut the meat into small pieces, boil until half cooked. Add 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 boiled eggs and send them after the herbs. Boil the cabbage soup for another 5 minutes, and then let it brew for half an hour.
Second: fish with vegetables (baked)
- fish (salmon) - 450 g;
- cauliflower - 450 g;
- lemon juice and soy sauce - 4 tbspl . ;
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 180 degrees for 25-30 minutes.
Pepper and Bean Salad:
- frozen green beans - 300 g;
- sweet pepper - 100 g;
- lemon juice - 2 tbsp. l . ;
- a clove of garlic.
Boil the beans for a minute, drain the liquid and cool. Add finely chopped pepper and chopped 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 . ;
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 pc. ;
- pear - 1 pc. ;
- kiwi - 1 pc. ;
- honey - 1 tsp;
- a glass of kefir.
Rinse the fruit, peel and chop. Grind all ingredients (including kefir) in a blender.
How to count calories
Food loses volume during cooking - this is a natural consequence of cooking. However, the calorie content remains the same. So, if you boil chicken fillet (200 g), in finished form its weight will be only 150, but the amount 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 they contain.
What you need to consider when drawing up an individual menu for weight loss
The preparation of the diet must 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 diseases or intolerance to certain foods. When drawing up a meal plan, they must first consult with a doctor. Otherwise, the diet will only bring additional health problems.