PP diet for weight loss

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 it to independently begin to get rid of fat deposits, as well as toxins. In this case, you will not need to torment your body with grueling hunger strikes, arrange fasting days for yourself, or eat tasteless, monotonous food.

A diet for weight loss according to the proper nutrition system (PN) can be treated differently. You can criticize and find flaws in it, or fanatically adhere to it all your life, enjoying your appearance. But the fact that the PP menu diet for a week for weight loss 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 should be varied.
It is imperative to control daily calorie intake, as well as maintain a balance of consumed proteins, fats and carbohydrates.
It is important to follow a diet.

Products should be varied, since only in this way can the body receive all the vitamins, microelements and nutrients it needs. If he is full, the brain will not "ask" for chocolate or candy.

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

It is worth taking into account that even if all the principles of proper nutrition are observed, a person can 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 ready-made portions of food. No need to panic. These measures are necessary only for beginners who decide to start eating right. After just 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 hazardous to health.

The power mode is fractional. You need to eat in small portions, but at least 6 times a day. The last meal should take place no later than 2 hours before the night's rest.

Clean water without gas should always be at hand. This will satisfy the feeling of hunger, and the body will not stock up on incoming food "for future use, " storing it in fat mass.

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

PP principles

PP principles that you need to 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.You need to eat according to the principle of fractionation. In this case, the total number of approaches to the table should be equal to five. Compliance with this principle helps the stomach cope with the products entering it faster and better.
We maintain balance.You need 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, you should give preference to protein dishes.
Gentle heat treatment.Products can be boiled, stewed, baked and steamed. Frying is prohibited.
Two liters of water a day– this is its 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, you need to include in it the following products that are allowed on the PP:

Potatoes and grains. 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 grains 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. Moreover, both of these elements will be absorbed by the body very quickly and efficiently.
Egg, fish, poultry, meat. From them, the body receives not only protein, 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 the 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. For such products, the skin will reward its owner with a radiant appearance.
HoneyIt is a source of vitamins and also produces a bacteriostatic effect.

Prohibited foods on the PP diet

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

The following are prohibited:

Alcohol.
Fast food.
Semi-finished products.
Products that contain 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 supply circuit

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

At breakfast, eat foods that are a source of protein and complex carbohydrates. This 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. The so-called oatmeal pancake is popular. Unsweetened tea or coffee is used as drinks.
After 2 hours you need to have a snack. Foods suitable for this purpose are sources of complex carbohydrates and foods containing fats. For example, you can eat an apple or nuts.
Lunch should be balanced in composition. It should contain foods that are sources of fats, proteins and carbohydrates. It is important not to overeat.
After another 2 hours, you can have a snack again. For this purpose, cottage cheese with berries, kefir with cinnamon, banana, coffee or tea with curd dessert are suitable.
Dinner should contain protein foods. Therefore, for an evening meal, you can choose any boiled or baked fish, as well as a salad of fresh vegetables with vegetable oil dressing.

How to make a meal plan for weight loss

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 - at least 3 times, and preferably 5-6 times a day - the diet is the key to food discipline. There is no need to break or rearrange your usual daily routine. Rely on your lifestyle when creating a plan.

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

At 7. 00 am, have breakfast;
At 10. 00, have a second light breakfast;
At 13. 00 go for lunch;
At 16. 00 time for afternoon tea;
At 19. 00 have dinner.

Dietary regime for "night owls" (people who get up after 9. 00 am and go to bed around 00. 00 am)

At 10. 00 am, have breakfast;
At 13. 00 time for lunch;
At 15. 00 it is time for lunch;
At 17. 00 go for afternoon tea;
At 20. 00 it's time for dinner.

Thus, adjust your meal schedule to suit your daily routine.

What is important when creating a PP menu

When planning your weekly menu, immediately prepare a grocery shopping list. And immediately decide on what day you will cook what. On certain days, for example, chicken and fish should be included. On one day you should have a light vegetable salad for dinner and a hearty beef steak for lunch, etc.
You shouldn't skip breakfast, even if you don't feel hungry. Every breakfast should be balanced and nutritious - 50% of the daily carbohydrate intake should be at breakfast, leave 30% for proteins, and 20% for fats.
Dinner should contain mainly proteins. For example, low-fat cottage cheese, baked chicken or steamed fish.
Afternoon snacks and second breakfasts are proper and balanced snacks between main meals. But they should not turn into a full meal. Prepare fresh fruits for a snack (you can have one banana, 150-200 g of grapes, one large apple), fresh or boiled vegetables (cabbage, tomato, carrots, radishes, etc. ), dried fruits or nuts (the latter should be unsalted 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 have planned long-distance cyclocross, increase your diet for that day. Plan for the right amount of carbohydrates and proteins, and have a good breakfast before leaving the house.
Drink plain drinking water - not chilled or boiling water (it cleanses the gastrointestinal tract and starts metabolic processes). Green tea is good for those losing weight (it speeds up metabolism, replenishes the body's need for antioxidants and perfectly suppresses appetite).
You can drink 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: 13: 30	Afternoon snack: 18: 30	Dinner	Daily kcal (amount of proteins, fats, carbohydrates)
No. 1	Oatmeal pancake with salmon and cottage cheese. Total: 382 kcal	Baked apple with raisins, 130 ml yogurt	Beef cutlet – 110 g, boiled buckwheat – 130 g, lecho with beans and carrots – 100 g. The total calorie content for 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 g F – 53. 4 g U – 138. 2 g
No. 2	Cottage cheese and banana pancakes with sour cream – 250 g, total calorie content 388 kcal	Orange and 15 g 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; Curd cheese – 20 g; Boiled egg. Total: 196 kcal	Turkey fillet in soy sauce – 135 g, Stewed vegetables – 100 g. Total: 272 kcal	Per day – 1478 kcal, where: B: 97. 5 g F: 54. 1 g U: 158. 1 g
No. 3	Sandwiches with bread made from whole grain flour, lightly salted salmon with egg – 220 g Total: 400 kcal	Fruit salad – 200 g. Total: 208 kcal	Beef baked with vegetables – 210 g, Salad with carrots and radish – 120 g. Total: 415 kcal.	Cottage cheese with kiwi and yogurt – 220 g. Total: 183 kcal	PP pizza – 110 g; Kefir – 170 ml. Total: 287 kcal.	For knocking - 1493 kcal, glee: B: 104 g F: 54. 1 g U: 137 g
No. 4	Pancakes with whole grain flour – 3 pcs. Pancake filling: cottage cheese and unsweetened yogurt. Total: 363 kcal	Fruit salad – 15 g. Total: 156 kcal	Stewed turkey liver – 150 g; Boiled rice with mushrooms – 150 g; One tomato. Total: 409 kcal.	Sandwich with curd cheese and lightly salted salmon. 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 g B: 101. 4 g U: 147. 5 g
No. 5	Oatmeal with cottage cheese and banana Total: 401 kcal	Orange and 17 walnuts. Total: 178 kcal	Minced turkey cutlet with cheese – 100 g; Boiled buckwheat – 100 g; Beetroot salad – 115 g. Total: 4-01 kcal	Chocolate muffins with cottage cheese – 105 g. Total: 178 kcal.	Salad with tuna and beans – 265 g. Total6 327 kcal	For knocking - 1486 kcal, where: B: 114. 5 g F: 50. 5 g; U: 147. 1 g
No. 6	Fruit pilaf – 250 g, boiled egg. Total: 380 kcal	Pear and peach. Total: 117 kcal	Turkey in soy sauce – 150 g; Pasta – 120 g; Tomato. Total: 437 kcal.	Cheesecakes – 150 g. Total: 227 kcal.	Fish casserole with cauliflower – 200 g; Tomato; A glass of kefir – 200 ml. Total: 356 kcal.	For knocking - 1516 kcal, where: B: 106. 6 g F: 48. 9 g U: 164 g
No. 7	Casserole with cottage cheese – 250 g; Yogurt – 50 g. Total: 415 kcal.	Fruit salad – 250 g. Total: 218 kcal.	Navy 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 knocks – 1495 kcal, where: B: 105. 2 g F: 53. 1 g U: 149. 1 g

Pros of PP

Proper nutrition really helps you lose weight. In addition, the body heals, and the person feels cheerful and full of energy.

There are other advantages of PP:

This diet is unique in that the feeling of hunger will not occur to those who are losing weight at all. At the same time, he will eat varied and tasty.
Desserts are allowed at 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, get your skin, hair and nails in order.
All products are financially accessible, which allows you to save your budget. Although at first glance it may seem that the diet will "hit" your wallet. In fact, it is enough to try such a 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 cannot strictly limit yourself in everything. If you want to eat something from forbidden foods, then you can do it, but only in the first half of the day and in small quantities.
You can't cut calories too much. This will lead to the fact that you will be able to lose weight very quickly at first, and then the weight will also quickly return. Moreover, all of it will be represented by fatty deposits. Metabolism will slow down and health will deteriorate. Therefore, one should not make such a common mistake as sharply limiting the diet.
It would be wrong to decide that you can eat any food, the main thing is not to go beyond the specified calorie content. Food should be healthy.
You should not cut carbohydrates on the menu. This will inevitably lead to an increased craving for sweets. Therefore, a person will definitely have a breakdown and overeat sweets and buns. Slow carbohydrates are necessary. With them you can effectively lose weight without harm to your health.
You can’t eat in the evenings - 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 that are supplemented with fiber.
It is unacceptable to remove fats from the diet. The daily norm for an adult is 1 g of fat per 1 kg of weight. 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 whether it’s the cookies you finished with your child or sweet tea. It would be a mistake not to include them in your total daily caloric intake.
If a person does not make a clear plan for himself according to which he will eat, this is another mistake. The menu needs to be planned for a week or at least one day. This allows you to increase self-discipline.
Failure to comply with the regime is a serious mistake, which 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 go hungry all day, then in the evening you will definitely overeat, which is contrary to 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 one glass of warm water half an hour before meals. This will help you feel full faster during the meal and not eat too much. To remember to do this, you can download a special application to your phone that will remind you in time to drink a portion of water.

It’s easy to control the amount of food you consume if you have the right utensils. Reviews from those losing weight show that it is easiest to reduce the amount of food if you eat from small plates. It is advised to choose dishes with a diameter of no more than 150 mm. This method really works, it deceives not the stomach, but the main organ - the brain. A person sees a full plate of food in front of him and fills himself with it, although he ate less than usual. Proper nutrition consists of eating small meals often.

One of the main enemies of a beautiful figure and health is salt and sugar. Giving up them can 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 lagging behind in this regard; 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 unsalted food, but the period of adaptation, as reviews show, lasts about two weeks. If you minimize salt intake for at least half a month, food will soon seem just as tasty. In addition, it can be replaced with spices and aromatic herbs.

Let's sum it up

So, the PP menu for the week is a diet that absolutely everyone can use. It is suitable even for pregnant women and breastfeeding women. There is no need to starve yourself, wear yourself out and conduct experiments on your body. This is a painless, simple and affordable method of body correction and health. To forget forever about starvation diets, expensive diet pills, dubious cocoa compresses, it is enough to learn the rules discussed above and not deviate from them.