A slim figure is the dream of many, but in the race for the desired result, people go to extremes, torturing themselves with hunger, depriving the body of essential nutrients, which eventually leads to various health problems.
In fact, to lose weight and stay 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 and health and not harm the body.
The benefits of proper nutrition
PP (proper nutrition) has many benefits. That is why it is becoming increasingly 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 activities of the body. To avoid many health problems, you should switch to the PP menu as early as possible. Ideally, you should eat well throughout your life - such a lifestyle, for example, implies a Mediterranean diet.
- It is recommended to prepare a special menu to prevent various diseases. A well -thought -out balanced PP diet is a good prophylaxis against the occurrence of gastrointestinal tract diseases, cardiovascular pathology, and uncontrolled weight gain.
- By adhering to the principles of proper nutrition, you can maintain your body shape. No diet can guarantee lasting results without compromising health. PP in this case is something like a golden mean. 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 involves physical activity in addition. Lack of mobility will not allow you to achieve the desired effect. Therefore, anyone who wants to lose weight needs to exercise regularly.
- According to a recent study, the menu, arranged according to all the rules, significantly reduces the risk of depressive states. This is a guarantee of good health and a stable soul.
How much can you drop on PP
You cannot expect that by switching to a PP diet, you will get the desired results immediately. This process involves serious long -term work. In the first week, fluid leaves the body, swelling is reduced, metabolism is restored. A lot depends on the sport. Regular training helps to achieve the desired effect as quickly as possible.
Too fast weight loss is a real health hazard. Therefore, the goal of switching to a diet menu based on PP 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, cardio workouts 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.
In addition, do not rule out individual characteristics of the body. Some people manage to lose weight faster, others need more time to achieve the desired results.
In addition, with each kilogram lost, the body begins to resist the indecent treatment of its reserves. As a result, the longer you practice a balanced diet, the slower you lose weight. However, this situation does not mean that the technique has stopped operating. Just the body trying to save as much as possible, reluctantly parting with the extra grams. Forget about scales for this time, better start measuring your own parameters. This will make tracking changes easier.
Where to start with proper nutrition
When formulating a menu for weight loss for each day, it is important to adhere to a few principles of proper nutrition:
- Drink more fluids (regular drinking water). It promotes accelerated metabolism, as a result of which harmful substances are removed from the body.
- Eat always, don't skip meals. Hunger causes our bodies to set aside reserves for the future.
- When cooking, do not exclude spices. Unleavened foods, made from the finest products, will look inedible and quickly get bored. Resisting the temptation to break up will be harder.
- Don't give up sweet. Instead of regular sugar, use a substitute or honey. In cooking, use rye flour or bran.
- Stop eating foods high in dietary fiber: oats, legumes, nuts, fresh vegetables, olives, berries.
- Give preference to soluble fiber and slow carbohydrates. Buy pasta only from durum wheat. Instead of white rice, take chocolate.
- Don't forget about physical activity. Only regular exercise will help you achieve the desired results. After all, you have to expend more calories than you eat.
- Do not be lazy to try new recipes, expand the list of products used. Monotonous foods can quickly get bored.
- Eat your last meal of the day no later than 2-3 hours before bedtime (unless you use 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 trigger damage:
- When compiling a proper nutrition menu for weight loss, take care of adequate sleep. Losing excess weight by itself is a serious stress for the body. The body tries to save energy. Someone becomes tired faster, wants to sleep more often. Therefore, it is very important to get enough sleep and avoid excessive fatigue.
- Practice the habit of eating fresh vegetables, herbs and fruits, and adopt a varied diet to ensure your body gets enough vitamins and minerals.
- If possible, completely eliminate alcohol products from the diet. In addition to the obvious dangers of alcohol, alcohol contains sugar and provokes an increase in appetite.
- Don't go shopping hungry. Make sure you take more products than necessary and definitely take something dangerous and high in calories.
Products for proper nutrition
First of all, we list the products that should be the basis of a balanced diet:
- low starch vegetables;
- cabbage (sea);
- chicken meat (white), rabbit meat;
- egg white;
- bulgur, brown and wild rice, oats, couscous, buckwheat, spelled;
- pasta from durum wheat;
- rye bread and various cereals;
- Wheat bread;
- lean fish, seafood;
- olive oil and flaxseed;
- nuts;
- natural spices;
- dairy and dairy products (low in calories).
The above list is not relevant for all diets. So, for example, if you practice detox for weight loss, the list of allowed foods will be different.
When composing a menu, it is important to remember that the following products should be eaten in moderation:
- vegetables with high starch content (the same potatoes);
- fatty cheese;
- sweet fruits;
- cottage cheese.
Say the category "no" to the following positions:
- alcohol;
- corn;
- high-calorie confectionery products not included in the PP diet;
- regular sugar.
What to look for when preparing a diet
First of all, it is necessary to assess the level of physical activity and calculate daily caloric intake.
Physical activity can:
- Minimal - when a person leads an inactive and non -sports lifestyle.
- Convenient - if you have to sit mostly at work, and you can practice no more than 2-3 times a week.
- Moderate - implies the presence of low -intensity physical activity (up to 5 exercises per week).
- High - when the working day is inseparable from intense training. A complete sports lifestyle.
- Too high - very heavy work coupled with daily exercise.
After determining the level of load, calculate the daily caloric intake. This is done using the Mifflin-San Geor formula:
Short version:
- for males: 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 males: (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 level presented above.
Proper nutrition menu for this week
The diet will vary depending on the desired result. For example, consider a menu for the different number of daily calories consumed. All products in the table are in grams.
Day diet for weight loss for 1000 calories per day
| Days of the week | Food calories (kcal) | ||||
|---|---|---|---|---|---|
| Breakfast 249 | Lunch 99 | Lunch 299 | Afternoon tea 99 | Dinner 247 | |
| Monday | cottage cheese with dried fruit - 150 | beri - 100 | chicken fillets and buckwheat - 100 each | boiled corn - 1 cob | fresh vegetables - 204 |
| Tuesday | boiled eggs with whole grain bread | a glass of fruit smoothie | ratatouille vegetarian | cheese - 30 | chicken fillet - 80 |
| Wednesday | a piece of black bread with curd cheese | berries or fruits - 143 | boiled vegetables - 201 | beans - 30 | boiled eggs |
| Thursday | cottage cheese - 145 | smoothie berries - 200 ml | green cabbage soup - 201 | a glass of milk | boiled vegetables - 146 |
| Friday | porridge with skim milk - 154 | muesli pressed - 70 | boiled chicken with garnish 100 | whole grain bread with cottage cheese | seafood - 130 |
| Saturday | tomatoes and egg white salad - 149 | Apple | soup without meat - 201 | yogurt | steamed beef - 99 |
| Sunday | pancakes with apples (PP) - 149 | orange | boiled fish with vegetables - 100 each | kefir or ryazhenka - a glass | fruit - 150 and herbal teas |
Menu for a week for 1200 kcal a day
| Days of the week | Food calories (kcal) | ||||
|---|---|---|---|---|---|
| Breakfast 298 | Lunch 156 | Lunch 288 | Drink the 309 | Dinner 283 | |
| Monday | omelet with tomatoes - 248 | Apple | fish salad - 143 plus vegetables - 150 | nuts or dried fruits - 40 | boiled vegetables - 250 |
| Tuesday | porridge on water with berries - 230 | cottage cheese and berry smoothie - a glass | boiled birds 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 | oat pancakes - 100 | 1/2 grapefruit | rice with vegetables - 202 | a glass of ryazhenka or kefir | beef liver with garnish - 100 each |
| Friday | porridge with skim milk - 250 | berry smoothie - glass | boiled turkey - 120, whole grain bread | fruit salad - 130 | boiled eggs and nuts - 40 |
| Saturday | omelet - 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 | smoothie from berries and milk - 200 ml | boiled - 230, green tea | whole grain bread with cheese | boiled chicken with buckwheat - 201 |
Diet budget for 1500 calories per day
| Days of the week | Food calories (kcal) | ||||
|---|---|---|---|---|---|
| Breakfast 351 | Lunch 249 | Lunch 351 | Evening 249 | Dinner 351 | |
| Monday | 2 boiled eggs with herbs | orange juice plus cottage cheese | grilled fish - 120, fresh vegetable salad - 100 | beans - 30 and green tea | boiled chicken - 149, boiled vegetables - 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, whole grain bread |
| Wednesday | birthday Monday morning | ½ grapefruit, green tea with sugar (1. 2 tbsp. ) | green cabbage soup - 201, low -fat cheese - 30 | fruit smoothie | steamed birds - 149, boiled eggs |
| Thursday | porridge with skim milk - 249, coffee without sugar | casserole with berries - 149 | boiled vegetables with white meat - 250, black bread with curd cheese | bananas plus nuts - 20 | boiled fish - 150, green salad - 130 |
| Friday | boiled offal (chicken liver) - 180 | cabbage salad, carrots and cucumbers - 150 | chicken curry - 100, cereal garnish - 100, herbal tea | cottage cheese - 100, jam - 1 tbsp. l. | grilled chicken - 180, vegetables and curd cheese - 70 |
| Saturday | brown rice with vegetables - 100, kefir | low -fat yogurt, apples | green cabbage soup - 250, fresh vegetables - 100 | apple pancakes - 2 pcs. | buckwheat - 100, boiled turkey - 100 |
| Sunday | 2 boiled eggs | bananas plus coffee without sugar | boiled chicken with vegetables - 230, whole grain bread | orange | boiled beef - 140, cottage cheese - 100 |
PP recipes for every day
When compiling a dietary budget for weight loss, there is absolutely no need to eat the same foods 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 pcs. ;
- garlic - 1 pc. ;
- potatoes - 4 pcs. ;
- reddish brown - 50 g;
- spices, salt to taste.
The meat is cut into small pieces, boiled until half cooked. Put the potatoes and spices into the soup, salt. Fry the onions in olive oil until golden brown and add to the soup along with the chopped sorrel. Finely chop the boiled eggs and send after the vegetables. 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 tbsp. l. ;
Marinate the cleaned and washed fish in a mixture of sauce and lemon juice (30 minutes). Divide the cabbage into inflorescences. Place the 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. ;
- eleven garlic.
Boil the beans for a minute, drain the liquid and cool. Add the allspice and finely sliced garlic. Sprinkle lemon juice over the salad and season with salt and pepper, if desired.
Dessert: cottage cheese snack
- curd mass - 250 g;
- chicken eggs - 1 pc. ;
- sugar substitute - 2 tbsp. l. ;
- Apple;
- bananas.
Mix the eggs with the cottage cheese, pour the sweetener and diced fruit into the batter. Cook in the microwave for 3 minutes at 750 watts.
Snack: fruit smoothie with kefir
- bananas - 1 pc. ;
- pear - 1 pc. ;
- kiwi - 1 pc. ;
- honey - 1 tsp;
- a glass of kefir.
Rinse the fruit, peel and chop. Blend all ingredients (including kefir) in a blender.
How to calculate calories
During cooking, the product loses volume - this is a natural consequence of heat treatment. However, the caloric content remains the same. So, if you boil chicken fillets (200 g), in finished form, it weighs only 150, but the number of kcal will not change. To determine the caloric content of a finished dish, it is necessary to weigh all its components and calculate the calories contained in it.
What to consider when compiling an individual menu for weight loss
Dietary preparation must be approached with seriousness. To get rid of excess weight, to keep it in the normal range, for therapeutic purposes, a different approach is needed. It is especially difficult for people who have chronic illnesses or intolerance to certain foods. When making a nutrition plan, they should consult their doctor first. Otherwise, the diet will only bring additional health problems.