PP: nutrition for weight loss, menu for a week from simple products

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.

What to avoid while eating healthy

The PP menu for a week for weight loss will be easier to follow if you avoid situations that provoke breakdowns:

• Lack of sleep and overexertion. Losing weight is stressful for the body, and it tries with all its might to save energy. Therefore, you want to sleep more, and the feeling of fatigue comes earlier than usual. During this period, you should not exhaust your body; it is better to sleep an extra few hours.
• Avitaminosis. To maintain good health during the transition to proper nutrition, you need to drink vitamins, since the body is in a stressful state. It is also recommended to drink fish oil, which replenishes essential fatty acids.
• Alcohol. Alcoholic drinks have a high sugar content, so it is better to avoid them altogether.

• Don't go to the store hungry.
• Monotony. You cannot create one PP diet for a week for weight loss and eat like that for a month. The menu needs to be changed every week to avoid breakdowns.

PP principles

PP principles that you need to follow to start losing weight:

1. We drink water.

   Every morning, immediately after waking up, you need to drink a glass of water at room temperature.

2. 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.

3. 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.

4. 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.

5. Gentle heat treatment.

   Products can be boiled, stewed, baked and steamed. Frying is prohibited.

6. Two liters of water a day

   – this is its mandatory limit.

7. 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.

Proper nutrition menu for weight loss

The best way to lose excess weight is proper nutrition. It involves a tasty, varied, inexpensive, accessible balanced menu for the whole family, which helps reduce body weight and improve health. For most people who have struggled with excess weight, following the principles of PP, it has become a way of life. General rules:

• cooking methods: boiling, steaming, baking, stewing;
• fresh vegetables and fruits should make up at least 20% of the daily diet;
• sweet fruits should be eaten in the first half of the day, sour ones - in the second;
• It is impossible to exclude fats from the diet, but they must be healthy (from the group of unsaturated fatty acids), they contain salmon, trout, nuts, seeds, flaxseed oil, olive oil, avocado;
• eat “slow” carbohydrates;
• carbohydrates are suitable for breakfast and lunch;
• potatoes and pasta (from durum wheat) should be included in the menu with fresh vegetables, and not with meat, as independent dishes;
• proteins must be present in the diet daily (their presence is mandatory on the dinner menu);
• It’s better to start your meal with a salad of fresh vegetables (if it is included in the menu);
• Place food in small portions on small plates (it is advisable to weigh everything that is in the plate);
• the total portion weight for main meals is no more than 350-400 grams;
• you need to eat slowly (the saturation center is triggered after 20 minutes), concentrate on eating, chew thoroughly;
• the break between meals should not exceed 3 hours, so between main meals there should be healthy snacks, ideally breakfast, snack, lunch, snack, dinner;
• you should not skip main meals;
• You can have breakfast 30 minutes after getting up, it is better to plan lunch between 13.00 and 15.00, have dinner no later than 2-3 hours before bedtime;
• the break between dinner and breakfast should be at least 12 hours, so it is unacceptable to overeat in the evening (also because metabolism slows down during night sleep);
• Eating food at the same time improves its digestion and absorption.

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How to compose

Before you start drawing up a healthy nutrition menu, you need to determine the body's energy costs. The total calorie content of the daily diet depends on this. 2000 poops are necessary for a person with moderate physical activity. People with a sedentary lifestyle have an energy requirement of 1500 kcal. The diet is compiled taking into account the rules of dietetics:

1. With 5 meals a day, 30% of the daily amount of calories should come from breakfast, 5% from the first snack, 40% from lunch; 5% – for the 2nd snack; 20% - for dinner.
2. BJU should be presented in a ratio of 1:4:1.
3. The required amount of organic substances depends on body weight. For 1 kg of weight you need 1.5-2 g of protein, 0.5 g of fat, carbohydrates - 2.5 g for women, 3 g for men.
4. All meals should contain nutrients, but they must be distributed taking into account the activity of the digestive system:
   In the morning, the body needs energy, vitamins and minerals. Porridge, light protein products (for example, cottage cheese), and fruit are perfect for breakfast.
5. By lunchtime, the digestive organs are ready to process large volumes of food. The menu includes vegetable salad, meat dishes with a side dish of cereals, soups, and borscht.
6. By the end of the day, digestion processes slow down. Fish, stewed vegetables, and lactic acid products are suitable for dinner.
7. Fruits, nuts, sandwiches based on whole grain bread are the best option for snacking.
8. Calorie content and nutritional value of dishes are calculated based on special tables that can be easily found on the Internet.

Sample diet for a week

Of the 5 convenient ready-made options for a detailed menu for a week for weight loss, study the first one. The transition to PP will definitely give a positive result. A scheduled menu of proper nutrition for weight loss for a week may look like this (this option can be used as a basis and adjusted taking into account further advice):

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 fruits are rich 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.
• Honey is a source of vitamins and also produces a bacteriostatic effect.

Menu

On Monday

You can start a diet on any day, but according to tradition, everything starts on Monday. In addition, this will allow you not to get confused, since the menu is designed for just 7 days.

• Breakfast: 0.5 liters of kefir with fat content from 0 to 1.5%; hard-boiled or bagged chicken egg.
• Snack: any small fruit (apple, banana, peach, grapefruit, pear, etc.).
• Lunch: vegetable salad dressed with olive oil. Potatoes, mayonnaise and sour cream (even low-fat) are prohibited.
• Dinner: 0.5 liters of low-fat kefir + any fruit (but preferably not a banana, as it contains a lot of carbohydrates).

Tuesday

• Breakfast: green tea without sugar + medium bowl of oatmeal with water. You can't sweeten it, but you can add some dried fruits.

• Snack: any citrus fruit (preferably grapefruit, which has fat-burning properties).
• Lunch: boiled chicken egg + a slice of whole grain bread + vegetable soup in low-fat broth. For broth, you can boil chicken breast or mushrooms. Potatoes should not be added.
• Dinner: green tea + small plate of boiled rice.

Wednesday

• Breakfast: green tea + a piece of whole grain bread with butter.
• Snack: fruit.
• Lunch: boiled chicken breast + vegetable salad + 2 baked potatoes.
• Dinner: 0.5 liters of low-fat kefir.

Thursday

Breakfast: a small plate of boiled buckwheat, poured with low-fat milk.

As a drink, you can drink green tea as usual, but you can treat yourself to a cup of coffee with milk.

• Snack: cucumber.
• Lunch: chicken breast with broth + vegetable salad.
• Dinner: fruit salad + green tea.

Friday

• Breakfast: rice porridge with low-fat milk + a piece of meat + tea.
• Snack: fruit juice without sugar.
• Lunch: broth + vegetable salad.
• Dinner: 0.5 liters of low-fat kefir/yogurt + 2 any fruits.

Saturday

• Breakfast: 2 boiled chicken eggs.
• Snack: fruit salad.
• Lunch: fish soup made from a piece of lean fish and vegetables.
• Dinner: 0.5 liters of kefir.

Sunday

• Breakfast: 100 g low-fat cottage cheese with herbs + a slice of whole grain bread.
• Snack: fruit.
• Lunch: chicken soup with vegetables + green tea.
• Dinner: 0.5 liters of kefir 0-1%.

Prohibited Products

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.

Power scheme

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.

Delicious and simple low calorie recipes

A weekly menu for weight loss does not necessarily contain monotonous food that is not enjoyable. There are many delicious diet recipes.

Vegetable salad with avocado

Ingredients:

• avocado;
• tomatoes;
• cucumbers;
• radish;
• Bell pepper;
• garlic;
• olive oil;
• salt;
• greens (dill/parsley/basil).

There is no strict ratio of products in this salad - you can give preference to your most favorite vegetables, adding a little of the rest for taste.

Preparation:

1. Chop the ingredients.
2. Add garlic pressed with a garlic press.
3. Sprinkle with herbs and salt to taste.
4. Drizzle with a little olive oil.
5. Mix.

Oatmeal with dried fruits

You will need:

• oatmeal - 0.5 cups;
• skim milk - 150 ml;
• water - 150 ml;
• raisins and dried apricots - a handful each.

Preparation:

1. Rinse the raisins and dried apricots thoroughly; you can soak them for a few minutes. Cut the dried apricots.
2. Dilute the milk with water, pour into a saucepan and bring to a boil. It is advisable to take dishes with a thick bottom so that the porridge does not burn.
3. Add oatmeal, cook for 1-2 minutes.
4. Add dried fruits. Cook for about 10 more minutes, stirring occasionally.

Vitamin soup with chicken broth

Required:

• chicken breast - 1 pc.;
• carrots - 1 pc. (large);
• tomato - 1 pc.;
• cabbage (regular or cauliflower) - 200 g;
• bell pepper - 1 pc. (big);
• green onion - 3-4 feathers;
• dill, parsley - a small bunch;
• salt - to taste (usually 3-4 pinches).

Preparation:

1. Remove the skin from the breast and add 2 liters of cold water.
2. Add salt, bring to a boil, skim off foam. Cook for 15 minutes.
3. Prepare the vegetables: wash, peel if necessary, scald the tomatoes and peel them, then cut everything.
4. Add tomatoes, peppers and carrots to the chicken, after 5 minutes - everything else.
5. Cook for about 5 more minutes, then let sit covered. The soup is ready! The breast can be pulled out and eaten with a low-calorie side dish as a second course, and the broth with boiled vegetables can be eaten as a first course.

Carbohydrate fruit salad for 1 half of the day

Ingredients:

• banana - 1 pc.;
• kiwi - 2 pcs.;
• tangerines - 5 pcs.

All you need to do is cut the fruit into equal pieces and mix in a bowl. You can eat it as is, or you can top it with a small amount of low-fat yogurt.

Interesting recipes

Zrazy with minced chicken

Total calorie content: 143 kcal, where proteins – 17.9 g, fats – 7.1 g, carbohydrates – 1.2 g.

To prepare zrazy, you need the following products:

• 0.7 kg of minced chicken based on the thigh and breast of the bird, which should be taken in equal proportions.
• One onion.
• 3 eggs.
• 50 g curd cheese.
• 6 green onions.
• Salt and seasonings.

The onion is cut, added to the minced meat, salted and peppered. The eggs are boiled and crushed, mixed with soft cheese. A flat cake is formed from the minced meat, the filling is placed in the center, and then sealed. Place the zrazy on a baking sheet, add a little water and bake at 200 °C for half an hour.

Salad

Calorie content: 81 kcal. Protein: 9.8 g. Fat: 1.6 g. Carbohydrates: 6.4 g.

To prepare the salad, you need the following ingredients:

• 0.25 kg chicken fillet.
• Beans – 0.2 kg.
• Corn – 150 g.
• Fresh cucumber – 150 g.
• Lightly salted cucumber – 100 g.
• Cheese – 60 g.
• Yogurt – 3 tbsp. l.
• Garlic – 2 cloves.

Chicken fillet is fried, finely chopped, canned beans and corn, chopped cucumbers, grated cheese and crushed garlic are added to it. Season the salad with yogurt.

Egg pancake with salmon

Calorie content: 170 kcal. Fats: 11.5 g. Proteins: 15 g. Carbohydrates: 0.5 g.

Beat two eggs with a whisk along with salt. Pour the egg mixture into the frying pan and leave with the lid closed for 3 minutes. Place red fish fillet (50 g) and 20 g of curd cheese on top, sprinkle with herbs. Roll everything into a roll and cut it. You can serve the dish to the table.

PP burger

Calorie content per 100 g of product: 122 kcal. Proteins: 13 g. Fats: 2.5 g. Carbohydrates: 11.3 g.

To prepare the buns you will need the following products:

• 120 g whole grain flour.
• 80 g corn flour.
• 120 ml kefir.
• 80 g cottage cheese.
• One egg.
• Half a teaspoon of baking powder.
• Salt and a little sweetener.

All ingredients are mixed together, the dough is kneaded, it is enough for 3 buns. Each of them needs to be cut in the middle, but not all the way. Grease the buns with yolk, sprinkle with sesame seeds and bake in the oven at 180 degrees for 40 minutes. Cool the buns also in the oven by transferring them to a wire rack.

To fill one burger, take 100 g of chicken fillet, cut the meat from the thigh and fry it. Cut radishes and cucumbers. Cut the bun in half, put cheese on one half and move it to a hot frying pan under a closed lid so that the cheese melts. Then put lettuce and sauce on top of the cheese. To prepare the sauce, you need to mix 2 teaspoons of yogurt and 1/3 teaspoon of mustard, with a teaspoon of lemon juice and garlic. Place chopped radish and cucumber on top of the sauce, followed by chicken fillet. All this is covered with the second half of the bun. The PP burger is ready.

Fried mussels

Frozen mussels are washed under running water (0.4 kg of mussels), then scalded with boiling water. An onion is fried in oil with bell pepper, 2 cloves of garlic and 150 g of frozen corn. Then add mussels, pepper and 3 tablespoons of soy sauce to this mixture. Cover the pan with a lid and simmer for 10 minutes. Before serving, pour lemon juice over the mussels and sprinkle with parsley.

Low-calorie healthy foods

The weekly menu for weight loss should include mainly low-calorie foods.

These include:

• water and green tea - 0 kcal g;
• lettuce, dill, parsley - 12-13 kcal/100 g;
• tomatoes - 14 kcal/100 g;
• cucumbers - 13-15 kcal/100 g;
• cauliflower, green onions - 18 kcal/100 g;
• sorrel - 17 kcal/100 g;
• radishes - 19 kcal/100 g;
• plums, apples, blueberries, peaches, gooseberries - 44-45 kcal/100 g;
• Brussels sprouts - 12 kcal/100 g;
• white cabbage - 23 kcal/100 g;
• broccoli - 33 kcal/100 g;
• raspberries - 41 kcal/100 g;
• grapefruit - 29 kcal/100 g;
• watermelon - 30 kcal/100 g;
• turnips, mushrooms, mushroom/chicken broth - 30 kcal/100 g;
• green peas - 55 kcal/100 g;
• celery - 16 kcal/100 g;
• chicken egg white - 52 kcal/100 g;
• beef (not fried) - 180 kcal/100 g;
• veal (not fried) - 90 kcal/100 g;
• turkey, rabbit - 198 kcal/100 g;
• chicken - 165 kcal/100 g;
• low-fat kefir - 30 kcal/100 g;
• milk 0.5% - 36 kcal/100 g;
• low-fat cottage cheese - 50-70 kcal/100 g (depending on the specifics of production);
• yogurt 1.5% - 50 kcal/100 g;
• rice and buckwheat – 335 kcal/100g;
• flounder - 86 kcal/100 g;
• trout - 160 kcal/100 g;
• salmon - 200 kcal/100 g;
• muesli, flakes - 320-360 kcal/100 g.

And although low-calorie foods are considered to be those containing less than 1 kcal per 1 g, you cannot get by with them alone, so the list contains some cereals and protein foods that are allowed in small quantities during diets.

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.

Principles and rules

At its core, a healthy diet for weight loss is a proper balanced diet of healthy foods. It does not give quick results, but the lost kilograms go away and never come back. Moreover, excess weight will go away without causing any negative feelings, but, on the contrary, improving overall well-being and psycho-emotional state. This technique helps even those who constantly fail on other diets, since it is absolutely not associated with hunger.

The main task that the “Healthy Food” diet solves is the comprehensive elimination of the problem of excess weight, its consequences and related diseases. But to achieve the best possible result, you must strictly follow the established rules:

1. Stick to a 5-meal diet, eating every 3 hours. However, it is not necessary to eat strictly according to a set schedule. You need to listen to your body’s signals - if you feel hungry, you can reschedule your meal and have a snack or a full meal.
2. Reduce portion sizes - a single amount of food should not exceed 300 g. To control the volume, plates should be replaced with saucers. If the next meal is missed, you cannot increase the portion. And if the feeling of hunger appears earlier than 3 hours later, then the amount of food should be reduced to 150–200 g.
3. Consume carbohydrates and other high-calorie foods in the first half of the day. Then the energy received will be completely consumed and nothing will be stored in fat reserves. In general, the scheme should be as follows: for breakfast and lunch - complex carbohydrates (porridge, fruits); for lunch and afternoon snack - vegetables, fiber, protein; for dinner – mostly protein.
4. For snacks between these five meals, it is recommended to use nuts (necessarily without additives), but in small quantities (no more than a handful), since they are very high in calories.
5. It is necessary to have a full breakfast no later than 2 hours after waking up. On the contrary, have dinner at least 2 hours before bedtime and very lightly.
6. The menu should be varied. There is no need to prepare dishes for future use, since only freshly prepared dishes retain the entire range of useful components.
7. Follow the rules of heat treatment - steam or boil in water, simmer, bake without oil. Frying with added fat is completely avoided.
8. Drink 1.5–2 liters of clean water throughout the day. You can determine the optimal volume for yourself by multiplying your own weight by 0.3 liters.
9. Eat food slowly, savoring every bite with pleasure. You can't eat on the go.
10. Once a week, do a “load” - eat a small portion of one forbidden food. This will help prevent breakdowns.
11. Increase calorie expenditure in every possible way - do not use the elevator, walk more, do exercises, play sports.

The rules of a healthy eating diet are simple and do not require any special effort to follow. But the effectiveness of the entire technique and how useful it will be depends entirely on the strict implementation of each. By changing your eating habits and lifestyle in accordance with these recommendations, you can lose up to 3-5 extra pounds in a month.

The system has no contraindications, since it is a proper diet. For some people, it may simply not be suitable due to the need to eat a therapeutic diet for certain diseases.