A simple correct menu to lose weight. Losing weight wisely: weekly meals for a slim figure

The PP diet for weight loss is one of the popular trends in recent years for weight normalization. For some, the phrase PN has become the norm for lifelong nutrition, while others are just getting acquainted with the simple rules of PN. In this article we will understand all the intricacies of the diet and try to find out whether this is really “proper nutrition” or just another marketing ploy by nutritionists.

So, deciphering the combination of PP is proper nutrition, a technique based on normalizing the diet and bringing it to the correct, optimal option. The diet will not require such sacrifices as fasting, giving up meat, mono-eating or drinking kefir alone. All that is needed from a person is to make the proposed regime the norm for the rest of his life, and this, as nutritionists promise, is not only the key to elegant forms, but also to good health.

Goals and purpose of “Proper Nutrition”

A balanced diet certainly helps normalize weight, which is associated with improved metabolism and the transition to proper, physiological nutrition. Meanwhile, PN nutrition is positioned as optimal for people with digestive problems, suffering from diseases of the gastrointestinal tract and cardiovascular system, in the postpartum period and as a preventive nutrition against many diseases (hypertension, obesity, diabetes, osteoporosis, cholelithiasis, etc.).

Healthy eating - PP diet rules

Certain rules will have to be strictly followed. Moreover, proper nutrition after a diet is the diet itself, i.e. it must be observed throughout your life. The rules themselves are not burdensome, but at first they will require the use of willpower and the refusal of a number of “goodies”.

• Fast food and other “junk” foods are completely and forever excluded from the diet: crackers, chips, soda, chocolates, confectionery, French fries, pizza, sugar, sausage, sausages, sauces, bars, alcohol (except for natural wine), fast foods cooking, etc.
• Salt is significantly limited.
• Every day you should start with a glass of clean water, drinking it slowly, in small sips. Breakfast is in half an hour.
• Cooking methods: boiling, stewing, baking and steaming.
• 20% of the daily diet consists of raw fruits and vegetables.
• 20% of the daily diet consists of fats, mainly from the group of unsaturated fatty acids: seeds, nuts, salmon, trout, olive, flaxseed oil, avocado.
• You can only eat slow carbohydrates: wholemeal bread, cereals, durum wheat pasta, unsweetened vegetables. The exception is fruits, berries and a little honey. But they should be distributed correctly throughout the day - sweet ones should be eaten in the first half of the day, sour ones - in the second half.
• Potatoes and pasta are independent dishes. They should not be used as a side dish for protein foods.
• The amount of animal protein consumed daily should be 1 gram per 1 kg of body weight: meat, fish, poultry, eggs, cottage cheese, cheese, dairy products, avocados, nuts.
• You should drink at least 1.5-2 liters of clean water per day, be sure to drink a glass of water half an hour before meals.
• Carbohydrates can be consumed for breakfast and lunch. In the evening, it is advisable to eat only protein foods.
• It is highly advisable to start your meal with raw vegetables or a salad made from them (if they are included in a specific meal).
• You should eat from small plates, in small portions, often. This allows you to relieve the body and increase the digestibility of food.
• The maximum break between meals is 4 hours.
• Chew your food thoroughly, focus on your food, and do not eat while watching TV or talking on the phone.

Replacing “harmful things” with “benefits”

Surely every person who has experimented with diets knows how difficult it is to make restrictions, especially those related to harmful foods, when you would give half your life for a piece of chocolate! Such desires are the main reason for breaking the diet.

According to nutritionists, when a person craves “junk food,” the body experiences a deficiency of certain substances that can be obtained from healthy foods without disrupting the diet:

PP diet: menu

Initially there was no clear menu in the method; all recipes were created gradually, both by nutritionists and people practicing this weight loss system. When creating a menu, you should adhere to the rules of the diet and your own taste preferences.

Proper nutrition diet - menu for the week

Ideally, there should be 4 meals, the last of which should be no later than 3 hours before bedtime. For a snack, raw fruit or 1 glass of kefir is allowed. 5 meals are acceptable, but only if 3 of them are main meals, and 2 are snacks. You should eat at the same time, setting up the optimal biological rhythm of digestion.

PP diet for a week - sample menu:

Diet for a month

Based on the menu presented above, you can develop a diet for a month, including porridge from cereals, vegetables, eggs, poultry, fish, seafood, meat, and always raw fruits and vegetables.

How much can you lose on the PP diet?

If you strictly follow the nutritionist's advice, without failures or indulgences, you can lose 5-6 kg within 1 month. However, this is not the safest weight loss; it is not advisable to lose more than 4 kg in a month.

Diet: proper nutrition for weight loss - doctors’ opinion

In general, medical practitioners have a positive attitude towards the proposed diet, without highlighting any contraindications to the diet, but with some comments.

Proper nutrition is a very vague and conditional concept, which is often exploited by unscrupulous nutritionists, fitness trainers and marketers who, under the guise of “proper nutrition,” sometimes offer a useless and even harmful diet.

According to doctors, there is simply no single, universal system of proper nutrition that would suit people with different indicators of weight, health and age. Each person is an individual with characteristic metabolic characteristics, an excess or deficiency of certain microelements and vitamins. In order to choose the optimal diet for a person, you should undergo tests, identify what substances are missing in the body, take into account physical, mental and sports stress, age and existing diseases. And based on the data obtained, select a suitable diet.

From this we can conclude that the decision to “go on the right diet” should be deliberate, balanced, and most importantly, acceptable given the state of health!

To get rid of excess weight, you need to create a calorie deficit in the body. To do this, you need to have a healthy eating plan for a certain period of time. In other words, you need to create a balanced nutrition menu for the week. Moreover, it must take into account the correct ratio of BJU, that is, the balance of proteins, fats and carbohydrates. Having such a table at hand will make it much easier for you to achieve your goal and eliminate the possibility of failure.

Important features of menu design

First you need to determine how many calories your body burns per day. This must be done using a special calculator, which can be found online. There you enter your data: age, height, current weight and your level of physical activity. Then the calculator calculates individual daily calorie intake, and BJU indicator. The latter will help balance the diet and take into account all the needs of the body.

These data show how many calories do you need to consume per day to save your current weight. To reduce it, you need to reduce the energy value of the daily diet by 20%. Based on the obtained figures, we draw up the proper nutrition plan for weight loss at home. If you are determined to lose weight, then you should take into account some subtleties when creating a menu, namely:

Sample meal plan

Schematic power mode

As an example, the daily calorie content is 1500 kcal. If you play sports, then you need to slightly increase your calorie intake by about 200 kcal. A daily diet with a balanced distribution of BJU can be like this:

Dietary products for a healthy diet

To develop an effective weight loss plan, you need to clearly understand which foods are sources of protein, fats or carbohydrates. They should form the basis of the diet.

Sources of protein (or protein)

• sea ​​or river fish (mackerel, pike, hake and others);
• seafood (shrimp, mussels, squid, etc.);
• meat (beef, pork, rabbit, liver, etc.);
• dairy products (milk, cottage cheese, sour cream, fermented baked milk, yoghurts, etc.);
• poultry (chicken, turkey and their offal);
• eggs (chicken, quail);
• legumes (beans, soybeans, lentils, chickpeas and others);
• protein shakes (they contain an average of 30 grams of protein).

When choosing protein products, you need to focus on their calorie content. The smaller it is, the better. You need to take milk without additives, that is, buy unsweetened milk.

A small amount of fats should be present in the human diet, as they also play an important role in the functioning of the human body.

Sources of carbohydrates

• vegetables (potatoes, cabbage, carrots, beets, etc.);
• salads and greens;
• cereals (millet, buckwheat, rice and others);
• fruits and berries.

Vegetables and greens, in addition to carbohydrates, also contain fiber, with the exception of potatoes. These products form the basis of the diet. It is better not to get carried away with fruits and berries, as they contain natural sugar.

Foods that should not be in the diet

The following foods are best avoided or reduced to a minimum:

• trans fats, that is, so-called fast food;
• carbonated drinks, especially sweet ones;
• mayonnaise and other sauces;
• sugar and confectionery;
• semi-finished products (sausages, dumplings, etc.);
• alcohol and energy drinks.

Sample menu for the week

You can develop a healthy diet for weight loss at home using the information above. When planning a regimen, do not underestimate the number of daily calories, otherwise it will not be a healthy diet, but a diet.

As is known, they are ineffective and have short-term results. The principle of diets is a strong calorie deficit. As a result, after strictly following such a diet, you will, of course, lose weight, but when you return to regular food, the excess weight will quickly return.

Proper nutrition is not a short-term diet, but a lifestyle you choose. You will need to hold it constantly, so there is no point in chasing quick results.

A table of proper nutrition for weight loss for every day is given below. It can only be used by healthy people. In all other cases, you should consult a doctor. The weight will go away systematically, without sudden jumps.

If you use the table above, you can create a dietary menu for the week. Any meal can be accompanied by a cup of tea or coffee, but without sugar. If it is very difficult to do without sweets, then drinks should be drunk with honey or dried fruits. It is also better to limit salt. Some fruits (banana, grapes) should also not be carried away, as they contain a lot of calories.

Don't forget about water. If you drink a glass of liquid every hour, you will get 1.5-2 liters in a day. In addition, this way the body will more easily get used to the regime, and the person will develop a natural thirst.

Recipes for proper nutrition

In order not to fall short of proper nutrition, and it is not burdensome for you, choose foods that you love. By finding recipes with them, you can create a delicious diet menu. Below are the simplest examples of dishes. They are perfect for a low-calorie diet.

Tomato soup (42 kcal per 100 grams)

Ingredients:

• tomatoes - 700 grams;
• onions - 2 pieces;
• garlic - 1−2 cloves;
• wheat flour - 5 tbsp. l.;
• vegetable oil - 3 tbsp. l.;
• tomato paste - 100 grams;
• salt, pepper - to taste.

Cooking algorithm:

Oat pancakes (170 kcal per 100 grams)

Ingredients:

• oatmeal (or bran) - 250 grams;
• milk - 0.5 liters;
• chicken eggs - 2 pcs.;
• sunflower oil - 2 tbsp. l.;
• salt, sugar - to taste.

Cooking algorithm:

1. Fill the flakes with water and let them swell. Then we grind the mass with a blender.
2. Add milk, eggs, salt, sugar. Mix everything thoroughly.
3. Pour the batter into a hot frying pan and fry the pancakes on both sides.

Curd balls (170 kcal per 100 grams)

Ingredients:

• low-fat cottage cheese (no more than 1% fat) - 150 grams;
• sugar - 2 tbsp. l.;
• semolina or oat bran - 2-3 tbsp. l.;
• egg - 1 pc.

Cooking algorithm:

We always want to look great and be healthy at the same time. But this is impossible if a person is overweight. To lose weight, you need to completely change your lifestyle and, above all, your diet. Healthy food can be not only healthy, but also tasty. If you have seriously decided to change yourself, then nothing can interfere with your desire, and this article will be a good hint. We are sure that you will succeed!

We present a proper nutrition menu for every day for weight loss with recipes! This menu and recipes will help you lose weight and eat right every day without any problems!

There are more and more enemies of diets among professional nutritionists. Many experts are convinced that in order to bring your body into the required condition, it is not at all necessary to torment your body with diets or grueling mono-diets. It is necessary to influence not the symptom of the problem, but its cause. And in 90% of cases the reason is the same - incorrect lifestyle and diet!

In attempts to lose extra pounds without professional support, many people, especially women, develop chronic diseases of internal organs. Agree, this price is too high and not worth a slim figure. This does not mean at all that there should not be a beautiful figure, quite the opposite, but there should be a rational and thoughtful approach to everything!

Principles of healthy eating

By following the principles of a healthy lifestyle and healthy eating, you can not only achieve the desired result, but also, most importantly, maintain your health! Of course, the result will not be quick, but, as they say, patience and work will grind everything down!

You should not expect that the extra pounds accumulated over several months, or even years, will go away in a couple of days. Know that if someone promises you instant results, they are simply deceiving you, or they are putting your health at serious risk. Whether you need it or not - decide for yourself! In order not to expose your body to severe stress, you should gradually change your diet and lifestyle! Only by following the principles of proper nutrition can you painlessly normalize your metabolic processes and easily get your figure into the desired shape!

Let's look at the basic principles of proper nutrition:

• Fractional meals. You shouldn’t overeat in one sitting, it’s better to eat less, but more often!
• Mandatory breakfast. Forget about drinking a cup of coffee on an empty stomach. Breakfast is one of the most important meals of the entire day!
• Give dinner to the enemy. There's no need to give it away at all. A light dinner 3 hours before bedtime is ideal.
• Water is our everything. 1.5 - 2 liters of water is exactly how much a healthy person should drink every day.
• Sweets only for dessert. A sweet snack is the most useless, and even harmful, meal. Reduce your intake of sugar and fast carbohydrates to a minimum.
• Remove from your diet fried fatty foods, minimize the consumption of alcohol and salt.
• More fiber. It is found in large quantities in vegetables and fruits.
• Don't drink while eating. Are you used to drinking tea with your food? It's time to get rid of this habit! Drinking is allowed only 15-20 minutes after eating.
• Chew your food thoroughly. Do not swallow chunks of food, this will not only complicate the digestion process, but can also lead to oversaturation. The feeling of fullness comes some time after eating food, so never rush while eating.

At first glance, it seems that there are a lot of restrictions here, and at the same time you need to follow a bunch of rules. Habit will do the trick! Remember that the main thing is to start. You don’t have to start following everything at once if it’s difficult for you. Move from point to point, moving it from the “rule” category to the “habit” category.

By following these principles of healthy eating, you will normalize your digestive and metabolic processes, tone your body, and fill it with strength. In addition, proper nutrition is the most important key to losing weight without harm to your health!

Proper nutrition menu for weight loss

We present to you a menu of proper nutrition for weight loss for every day. The diet can be very flexible and change according to your preferences and tastes. In addition, if you wish, you can create 2-3 similar menus for yourself to alternate between them. This will help you diversify your diet so that the food, so to speak, does not become boring.

Depending on your initial weight, or rather its excess volume, you can adjust the portions of this menu. Accordingly, the more you want to lose weight, the smaller the portions should be, but without fanaticism! The body must receive all the necessary vitamins and minerals from your food. You shouldn't risk your health for the sake of the desired numbers on the scales!

What foods can you eat?

What foods should you not eat?

Try to eliminate or minimize your consumption of the following foods:

Principles of nutrition for weight loss

In order to eat not only right, but also to lose weight, you must follow one most important principle - you need to consume fewer calories than you burn. Everything comes from this principle; you need to build your menu from this principle.

If you are used to consuming, say, 3000 kcal per day, without having any physical activity and ask the question “where does excess weight come from?”, then you just need to look at things objectively. At a minimum, you need to get active and exercise, bring your diet into line with permitted and prohibited foods, and gradually reduce the number of calories you consume daily.

Don't do this in one day, otherwise it will be a lot of stress for your body! Consistently adjust your diet step by step until you begin to lose excess weight.

Recipes: proper nutrition for weight loss

BOILED CHICKEN FILLET

INGREDIENTS

• Chicken fillet - 200 g;
• Onions - 50 g;
• Carrots - 100 g;
• Salt to taste;
• Greens to taste.

COOKING

1. Rinse the fillets well under cold water;
2. Pour water into a saucepan, add salt, put on fire;
3. Peel the vegetables, place in boiling water along with the chicken fillet;
4. Cook for 10-15 minutes over low heat;
5. Remove the fillet, cut into pieces and serve with vegetables.

BUCKWHEAT CUTLETS

INGREDIENTS

• Buckwheat - 1 cup;
• Low-fat minced meat - 450 g;
• Onion - 2 pcs.;
• Egg - 2 pcs.;
• Creamy horseradish - 2 tbsp;
• Garlic - 1 clove;
• Wheat flour - 3 tbsp;
• Salt to taste;
• Ground black pepper a pinch;
• Sugar a pinch;
• Grapeseed oil for frying;

COOKING

1. Boil buckwheat until crumbly;
2. Grind the lean minced meat through a meat grinder with onions, season with sugar and black pepper. Knead the resulting mass thoroughly;
3. Mix buckwheat porridge and minced meat;
4. Meanwhile, boil the eggs, grate them on a medium grater, finely chop the garlic and dill, mix everything with creamy horseradish. The resulting mass is the filling for the cutlets;
5. Divide the minced meat into portions, form flat cakes into which we put 1 spoon of filling;
6. Make cutlets, roll them in flour;
7. Fry the cutlets in grape seed oil. We do this over low heat on both sides. If necessary, finish cooking in the oven. Bon appetit!

CABBAGE CASSERLE

INGREDIENTS

• White cabbage - 500 g;
• Carrots - 1 pc.;
• Tomatoes - 2 pcs.;
• Processed cheese - 50 g;
• Sour cream - 300 ml;
• Greens - 1 bunch;
• Chicken egg - 4 pcs.;
• Onions - 2 pcs.;
• Allspice - 1 pinch;
• Salt - 1 pinch;

COOKING

1. Wash the cabbage and chop it;
2. Lightly fry the cabbage in a frying pan with oil;
3. Peel the carrots, grate them, and then add them to the cabbage;
4. Peel the onion, chop it finely and add to the pan;
5. We wash the tomatoes and herbs. Cut the vegetables into small pieces and chop the greens. Add ingredients to the pan. We continue to fry.;
6. Beat sour cream, eggs and cheese in a container until smooth;
7. Pour the contents of the pan into a baking dish and pour the resulting sauce. Bake for 20 minutes in the oven at 180 degrees. Bon appetit!

All the holidays, visits to guests and tables full of all sorts of delicious things are behind us... But what’s ahead? And ahead are treacherously protruding bellies and plus a certain number of kilograms on the scales. An excellent motivation to finally come to your senses and get your weight and figure in order. After all, the beach season is just around the corner - just about three months, you won’t even have time to blink an eye. And in order not to go on mocking super-diets that promise “minus N kilograms per week,” “Culinary Eden” offers you something like a nutrition program for weight loss, as a result of which your unnecessary kilograms will not come back, and your figure will delight you, becoming better and better. better every week.

Here are some tips from nutritionists that will help you normalize your appetite and weight.

Make it a rule to drink at least 1.5-2 liters of clean water per day. Drink water, even if you don't feel like it, half a glass every hour.

. Drink water no later than 30 minutes before meals and do not wash down your food. After eating you can drink no earlier than 40 minutes later.

To gently activate your digestive tract, drink a glass of fairly hot water first thing in the morning. You will feel nauseous, perhaps after a glass of hot water you will not want to have breakfast at all - this is normal, after a week everything will return to normal. By the way, hot water in the morning perfectly starts the kidneys, and this is very important for those losing weight.

Avoid alcohol, especially beer. A glass of high-quality dry red wine once a day is allowed.

Eat as you would in kindergarten - little and often. 5-6 meals a day for those losing weight is optimal. Two breakfasts, lunch, afternoon snack, dinner and a constant glass of kefir at night - and portions of 200-250 ml.

. Eat no later than 3 hours before bedtime. You can drink water at any time of the day.

Drink tea and coffee without sugar. Buy stevia and make a cool infusion like syrup, adding it instead of sugar.

Avoid bananas and grapes. Any other fruits are welcome.

If you like fasting days, do them once a week. Just don’t unload on apples, they give you a beastly appetite.

. Be sure to have breakfast, it is the most important meal of the day. For breakfast you need to eat complex carbohydrates and protein. Complex carbohydrates include cereal porridges, whole grain bread, pasta made from durum wheat (they must be prepared without adding any kind of fats and oils). Protein comes from eggs, meat, seafood and legumes.

For lunch, eat clear soups, broths, lean boiled meat or fish, vegetables and fruits.

An ideal afternoon snack: natural yogurt without additives (it is better to prepare it yourself from special starters that can be bought at a pharmacy or health food stores), cottage cheese, a handful of nuts or a sandwich (a piece of grain bread, boiled meat and a lot of herbs or vegetables).

. For dinner, prepare a salad, cottage cheese casserole and stewed vegetables - in general, everything is the same as what you eat during the day, only the portion, do not forget, should be only 200-250 g.

Fruits are best eaten in the first half of the day.

Fried foods are prohibited!

The list of prohibited products also includes: semi-finished products, fast food, salted or sweet nuts and seeds, chips, carbonated drinks, bread and baked goods made from premium flour, mayonnaise.

There is no need to strictly limit yourself in fat consumption; it is very important for the normal functioning of the body. Just remember moderation and avoid artificial fats.

Use a trick and buy yourself a small plate and eat with a teaspoon; at first it will be unusual, but over time your stomach will decrease in size and will not require the same gigantic portions.

Here are some simple and affordable breakfast recipes.

Menu for weight loss - breakfasts.

Ingredients:
1 stack milk,
½ cup Hercules,
½ cup any fresh or frozen berries,
honey, maple syrup or fructose - to taste.

Preparation:
Pour milk into a saucepan, add oatmeal and heat to a boil, stirring. Cook the porridge until tender, add berries and honey.

Ingredients:
150 ml milk,
10-13 tbsp. oatmeal,
1 banana
1 tbsp. cocoa powder.

Preparation:
Blend all ingredients except cereal in a blender until smooth. Pour the resulting mixture over the oatmeal and let sit for 5-7 minutes. Garnish with bananas or dried fruits.

Omelette with vegetables. Prepare the egg mixture: beat the eggs with milk and a pinch of salt until fluffy. Stew any vegetables a little in a frying pan with vegetable oil, pour in beaten eggs and place in a hot oven or cook on the stove with a lid. Sprinkle with herbs.

Ingredients:
4 eggs,
4 tbsp. flour,
4-5 apples,
1 stack milk,
salt, vanillin, butter.

Preparation:
Peel the apples, cut into slices and stew in a small amount of butter or without it at all to reduce the number of calories. In a bowl, beat the eggs with vanilla, salt and flour, then pour in the milk and mix well. Pour some of the egg mixture into a frying pan greased with butter, add the apples and pour in the remaining eggs. Place in the oven at medium heat and bake until done.

Breakfast in thin lavash. A quick breakfast that you can take with you to work if you don’t have time to eat at home. Cut any boiled or baked meat (chicken, veal, lean pork) into thin slices. Stir in cabbage, bell peppers and tomatoes, finely chopped and seasoned with lemon juice, salt and pepper. You can add Korean carrot salad. Mix low-fat sour cream or natural yogurt with lemon juice, add salt if necessary, and season with a mixture of vegetables and meat. Wrap the mixture in pita bread and heat it in a dry frying pan or in the microwave.

Ingredients:
300 g oat flakes,
200 g almonds,
100 g peeled seeds,
80 g sesame seeds,
250 g seedless raisins,
100 g hazelnuts (coarsely ground)
½ cup coconut flakes,
50 g natural brown sugar,
6 tbsp. liquid honey,
2 tbsp. vegetable oil,
1 tsp sea ​​salt.

Preparation:
In general, there is no strict recipe for granola; you can add absolutely any nuts, seeds and dried fruits to it according to your taste and desire. In particular, if you want to improve your bowel function, add about half a cup of flaxseed. Now for the actual recipe. Mix all the nuts and seeds with oatmeal, add vegetable oil, sugar and honey. On a baking sheet lined with baking paper, spread the resulting mixture in an even layer and place in an oven preheated to 170°C for 35-40 minutes. During baking, stir and salt the mixture several times. 5 minutes before the end of cooking, add raisins and/or other dried fruits and stir. Granola should be stored in airtight containers. If you want to make bars for snacking, then after adding raisins and dried fruits, compact the granola and let it bake. After cooking, turn the finished granola out onto foil and cut into bars.

Ingredients:
Opara:
250 g wheat flour,
10 ml water,
6 g fresh pressed yeast.
For the test:
250 g wheat flour (you can take 200 g wheat and 50 g rye),
100 g bran (wheat or rye),
30 g sugar,
15 g butter,
8 g salt,
6 g fresh compressed yeast,
180 ml water.

Preparation:
Knead the dough from the indicated ingredients and leave under the film for 3-3.5 hours. The dough should rise and begin to fall. For the dough, mix the dough and other ingredients and knead into an elastic, soft dough. Place in a warm place to ferment, covered with a napkin. The dough should ferment for at least 1.5 hours. Half an hour after the start of fermentation, knead it and let it rise again. Punch down the risen dough and divide into 8-9 equal parts. Roll each part into round buns, cover with a napkin and let rest for 30-45 minutes. Place a frying pan with water in an oven preheated to 230°C, then, after the water boils, place a baking sheet with bread and bake for 5 minutes with steam, then remove the frying pan, reduce the heat to 210°C and bake for 15-20 minutes. The finished bread should be slightly browned.

Menu for weight loss - lunches.

Ingredients:
400 g fresh mushrooms (champignons, oyster mushrooms),
350 ml water,
2 tbsp. olive oil,
1 tbsp. flour,
1-2 tbsp. dry white wine
salt, pepper, herbs - to taste.

Preparation:
Slice the mushrooms and quickly fry them until golden brown. Combine all ingredients in a blender bowl and grind. Then pour the mixture into a saucepan and place on low heat and cook, stirring, until tender. When serving, sprinkle with herbs.

Boil the chicken breast on the bone, but without the skin, cut the breast into pieces, and strain the broth. Place broccoli and/or cauliflower florets, carrots cut into flowers, diced onions into a broth simmering over low heat and cook a clear soup. When serving, place a piece of breast on a plate and sprinkle with herbs.

Ingredients:
1 small head of cabbage,
5-6 onions,
3-4 tomatoes,
2 sweet red peppers,
1 bunch of celery.

Preparation:
Cut all ingredients into strips and place in boiling water. Bring to a boil, simmer for another 10-15 minutes and remove from heat. Serve with greens.

Ingredients:
250 g boiled beans,
250 g fresh mushrooms,
1 pickled cucumber,
1 large onion,
2 cloves of garlic,
salt, spices, herbs - to taste.

Preparation:
Fry the onion in vegetable oil, add diced cucumber, chopped mushrooms and simmer. Pour boiling vegetable broth or water, add salt to taste and add beans, previously soaked and cooked. Serve with any greens.

Ingredients:
2 carcasses of pollock or any other low-fat sea fish,
⅔ stack. rice,
300 g canned seaweed,
2 eggs,
1 large onion,
2.5 liters of water,
spices to taste,
natural soy sauce.

Preparation:
Finely chop the onion and marinate in soy sauce with spices to taste. Boil the rice until half cooked, add the fish cut into pieces and cook until done. Squeeze and chop the seaweed, drain the marinade from the onion and add everything to the soup. Pour the beaten egg into the soup in a thin stream, stir and immediately remove from heat. The onion should remain crispy. This soup can also be eaten cold.

Menu for weight loss - dinners.

Ingredients:
500 g sea fish fillet,
lemon juice, salt, ground black pepper,
Brown rice.

Preparation:
Thaw the fish fillet, rinse and dry with a napkin. Sprinkle with lemon juice and sprinkle with pepper. Let stand for a while, then add salt, wrap portions in foil as tightly as possible so that the juice does not leak out, and place in a hot oven for 20-25 minutes. Meanwhile, cook the brown rice by simmering it in a little water or steaming it (this will make it fluffy). When serving, place the fish on the rice and pour over the juices released during baking.

Ingredients:
1 boiled chicken breast,
1 bunch of lettuce,
1 bag of wheat crackers without additives,
100 g mozzarella,
1 jar of natural yogurt (no additives),
olives or black olives - to taste.

Preparation:
Cut the boiled breast and cheese into cubes. Olives or black olives - in rings. Tear the salad with your hands. Combine chicken meat, cheese, olives, croutons and green salad in a bowl, mix and season with yogurt. For a brighter taste, add lemon juice to the yogurt.

Durum wheat spaghetti withseafood

Ingredients:
100 g spaghetti,
200 g sea cocktail,
2 ripe tomatoes
basil, dill, parsley - to taste,
hot peppers.

Preparation:
Prepare tomato sauce: grind the tomatoes along with spices in a blender, add a little salt. Fry seafood in a spoon of olive oil for 5-8 minutes. Pour in tomato sauce and simmer for 10 minutes. Meanwhile, boil the spaghetti, drain the water and place it on a flat dish in the shape of a ring. Place seafood in the center, pour sauce over it and garnish with herbs.

Ingredients:
300 g pink salmon fillet,
150 g broccoli,
100 g rice,
salt, pepper, lemon juice.

Preparation:
Boil the rice in salted water and drain in a colander. Fish fillet, salt, sprinkle with lemon juice and steam. Also boil the broccoli in water or steam (which is preferable). Serve, garnished with herbs, along with a fresh vegetable salad.

Ingredients:
100 g fresh mushrooms,
2 eggs,
1 tomato
½ bunch of green onions,
salt, vegetable oil.

Preparation:
Fry the tomato, cut into slices, in vegetable oil, add mushrooms and simmer until tender. Add chopped onion and top with beaten eggs. Cook covered over low heat.

Bon appetit!

Larisa Shuftaykina

In general, what is the PP diet and what does proper nutrition have to do with it? You will find answers to these and many other questions in this article. You can also find out whether it’s possible to lose weight on energy bars, diet shakes, or whether you can drink beer or eat fat while on a diet?

The mysterious PP diet is deciphered surprisingly simply: a diet is adherence to a certain diet, and PP means proper nutrition. As a result, it turns out that the PP diet is about following a proper diet. With the help of this diet, you can not only bring the metabolism in the body back to normal and thereby increase the immune system, cleanse the body of waste and toxins, but at the same time, without special restrictions and bullying yourself, you can get rid of extra pounds. Such weight loss will only be a joy!

On the PP diet there is no need to arrange fasting days and the diet itself is very varied. So you can easily forget about mono diets and liquid food - all that is required of you is to bring your diet to the diet menu described below.

The content of the article:

PP diet - menu

Since it implies the consumption of certain products in the diet, then, depending on taste preferences and habits, everyone creates a diet menu for themselves, choosing from the recommended products exactly those ingredients that are closer to them.

• First of all, you should exclude all fatty foods from your diet: fried potatoes, including fries, fast food, crackers in bags, of course, chips, where without it, alcoholic drinks - primarily beer, sparkling water, mayonnaise, cakes , cake and everything in the same spirit.

At first, following PP, the craving for heavy food will be stronger than reason and arguments, but don’t panic, the main thing is to last a couple of weeks, and the desire to eat something tasty and harmful will weaken, and after three months of PP (proper nutrition) you won’t even look at it you will be on the same products that you used before.

• Introduce vegetables and fruits into your diet; they should be at least 20% of your daily diet. Bananas and grapes are best eaten during the day, but apples, pears and citrus fruits can be eaten at any time of the day, except at night. At this time, the body is resting, and everything you eat will settle in your body in the form of fat deposits.
• While following the PP diet, lean on slow carbohydrates. These include: durum pasta, buckwheat, rice, oatmeal, wholemeal bread.
• Be sure to include salads of cucumbers, carrots, beets and cabbage in your diet. The body spends more calories digesting these vegetables than they contain.
• Also, the body, despite dietary restrictions, requires animal protein, which must be consumed per day at the rate of one gram of animal protein per kilogram of body weight. It is better to cook foods containing animal protein by steaming, oven, or boiling.

So, where is animal protein found: in cheese, cottage cheese, eggs, meat (it is better to choose lean cuts), poultry. Animal protein should make up at least 20% of the daily diet.

• Mandatory for PP ( proper nutrition) add olive and flaxseed oils, seeds, red fish and nuts to your diet. You can learn about the benefits of flaxseed oil in.

• Make it a rule to drink two liters of water a day. No tea, no juice, no coffee, namely WATER. Water has a beneficial effect on metabolism, speeding it up, and at the same time helps eliminate harmful toxins from the body.
• Towards the evening, reduce your carbohydrate intake to a minimum. In the evening and at night, foods high in protein are preferable. At night, you can drink a glass of kefir or unsweetened hot tea. I myself often noticed that drinking hot drinks reduces the feeling of hunger.
• Place your food on small plates - the portions you eat will be much smaller, and the food will look voluminous. Eat small portions, but often.

Oddly enough, juices sold in stores are prohibited foods. Such drinks do more harm than good.

PP diet – prohibited foods

• Forget about sausages, sausages and canned goods. Despite its apparent low calorie content, the “Eshki” contained in these products has a detrimental effect on the entire body as a whole.
• Crackers, dried, dried, salted fish, chips and instant noodles will also not be beneficial - these products whet your appetite.
• PP () does not tolerate store-bought mayonnaise - due to its insane calorie content (about 600 calories per 100 grams), replace it with low-fat sour cream.
• Forget about bouillon cubes, replace them with herbal seasonings, marjoram, oregano, allspice and hot peppers. Moreover, hot peppers stimulate the digestive system well.
• Replace sweets with marshmallows, marmalade, dried or dried fruits: figs, kiwi, dates, prunes, pear, mango, etc. But remember, carbohydrates can be consumed in small quantities.
• During PP diets Avoid beer completely. Sometimes, if you wish, you can indulge in a glass of red wine, but this also has its pitfalls - alcohol whets your appetite.
• Don't overuse salt.

We lose weight by following PP (proper nutrition) or 7 myths about diets.

Myth 1: “Weight loss bars”!

In fact, energy bars only contribute to weight gain, as they belong to the group of processed foods.

In a nutshell: processed foods are easily digested by the body, which leads to excess energy in the intestines, resulting in weight gain. If you eat such bars during even the strictest diet, then the results at the end of it may be disappointing, the weight will not go away, and if you do manage to lose it, then it will be much less than calculated by the diet.

Therefore, if you want to lose extra pounds during a diet, then exclude processed foods from your PP (proper nutrition) diet.

Myth 2: “Low-fat foods.”

There is an opinion that by eating low-fat foods, you can get rid of fat. Is this so?

If back in the eighties nutritionists advised following a diet with a low fat content, or even excluding them, then several decades ago they proved the opposite. For the normal functioning of the body, fats are vital - the optimal functioning of brain activity, the condition of the skin, heart and other organs depend on them. Fats also facilitate the absorption of a large number of vitamins, including Omega 3. And the most paradoxical thing is that fats promote weight loss.

During the digestion of fats, the production of the hormone ghrelin is suppressed (this hormone affects the suppression of hunger), thereby stimulating the release of the peptide (this substance gives a feeling of fullness). Also, consuming fat in small quantities affects the reduction of the overall glycemic index per meal, which in turn affects the long-term feeling of fullness.

Myth 3: “Animal fats and the appearance of cellulite.”

There is a myth that eating saturated fat directly contributes to cellulite. Is this so?

It is the excessive consumption of calories that leads to the appearance of cellulite, and fats only contribute to this. Cellulite is nothing more than a consequence of excess calorie consumption, where no matter in what form fats enter the body in the form of sweets or in the form of French fries, the result is still the same.

However, while adhering to proper nutrition (proper nutrition), saturated (animal) fats must be introduced into the diet in small quantities, as they contribute to rapid saturation.

There is a difference whether you eat two packs of low-fat cottage cheese, which will negatively affect your figure, or whether you eat a small amount of a cottage cheese product, but with a slightly higher calorie content, and quickly get full.

Myth 4: “Stimulating your metabolism helps you lose weight.”

Many have probably heard, eat more often and lose weight. Is it so?

Long breaks between meals have a negative impact on your figure, since after a long period of abstinence from food, a kind of starvation occurs, and when you eventually pounce on food, you absorb it so quickly that the feeling of satiety does not have time to come and overeating sets in - gluttony.

But frequent consumption of food is not an option for those losing weight. If you eat often, then where does the feeling of hunger come from, and hence overeating and excess weight.

Failure to eat main meals and the snacks provided between them contributes to the lack of feelings of hunger and satiety. You need to eat only when hunger sets in, neither earlier nor later.

Myth 5: “Exercise and food without restrictions.”

There is an opinion that if you introduce physical activity into your daily routine, then you don’t need to monitor the calories you eat. Is it so?

It's actually simple. It doesn’t matter how much time you spend in the gym, if the calories you eat exceed physical activity, then the extra pounds will not only not go away, but will also more than settle on your figure.

Physical activity regulates appetite and helps keep the body in good shape, but this does not mean that you can forget about the quantity and quality of food consumed.

Myth 6: “Beer is the enemy of any diet.”

Beer makes you feel better. Is it so?

Any alcohol is quite high in calories - one gram of alcohol contains seven calories. For comparison, the same one gram of fat contains nine calories. Agree, the difference is not significant. For example: carbohydrates and proteins contain only 4 calories per gram.

Draw conclusions. However, alcohol is allowed to be drunk infrequently and in small quantities even during the most strict diets.

Myth 7: “Diet drinks for weight loss.”

With the help of diet drinks you can lose extra pounds. Is it so?

Most researchers have come to the conclusion that both diet drinks, cocktails, and regular juices on store shelves contribute to weight gain.

Diet drinks contain sugar substitutes, which not only hinder weight loss, but also often cause weight gain. These same sugar substitutes stimulate the appetite, which creates a constant desire to “chew” something.

And now for a better understanding PP diets I offer you an approximate menu for the week.

Approximate PP (proper nutrition) diet menu for a week

Monday

For breakfast: a portion of boiled rice in water, flavored with a small piece of butter - 150 g, vegetable salad (cucumber, tomato, olive oil dressing) - 150 g, orange or small grapefruit, green tea.
For lunch: steamed fish - 150 g, a piece of wholemeal bread, a small amount of vegetables of your choice - 200 g, mineral water with a slice of lemon.
For dinner: stewed vegetables - 200 g, a piece of wholemeal bread, tea with lemon.
It’s better to end the first day of proper nutrition with a glass of kefir at night.

Tuesday

For breakfast: a small portion of boiled potatoes, seasoned with herbs - 120 g, boiled chicken breast, sprinkled with grated cheese - 120 g, apple, tea with lemon.
For lunch: a serving of wild rice with vegetables – 170 g, orange, green tea.
For dinner: cottage cheese 5% - 100 g, mineral water, pear.
At night, you can drink a cup of hot tea.

Wednesday

For breakfast: stewed vegetables – 170 g, a piece of bread with cereals, one boiled egg, some grapes – 80 g, green tea.
For lunch: a piece of boiled meat - 100 g, vegetable salad - 150 g, mineral water.
For dinner: a piece of boiled fish - 120 g, a pile of Chinese cabbage - 130 g, toast, green tea.
At night, you can allow a glass of low-fat yogurt.

Thursday

For breakfast: 2 medium oven-baked potatoes, boiled chicken breast - 150 g, orange, tea with lemon.
For lunch: durum pasta – 150 g, stewed vegetables – 150 g, apple, green tea.
For dinner: cottage cheese 5% - 100 g, grapefruit, mineral water with a slice of lemon.
At night, you can drink a mug of mint tea.

Friday

For breakfast: boiled chicken breast – 100 g, vegetable salad – 150 g, a slice of bread, green tea, banana.
For lunch: boiled potatoes with butter – 100 g, cabbage salad – 150 g, green tea, apple.
For dinner: baked fish – 150 g, stewed vegetables – 100 g, mineral water.
A mug of hot tea at night.

Saturday

For breakfast: steamed green beans with the addition of olive oil - 250 g, boiled egg, banana, green tea.
For lunch: fish baked in the oven – 150 g, vegetable salad – 150 g, tea with a slice of lemon.
For dinner: semolina porridge with water – 150 g, apple, mineral water.
Before going to bed, you can drink a glass of kefir.

Sunday

For breakfast: 2 egg omelet, vegetables of your choice – 150 g, orange, green tea.
For lunch: boiled chicken breast – 150 g, vegetable salad – 150 g, mineral water.
For dinner: chicken broth from breasts with the addition of small pieces of meat - 200 g, a piece of bread, green tea.
At night kefir.

In conclusion, I can say one thing - the PP diet allows you to get rid of 5 kilograms of excess weight in a month, subject to physical activity!

That's all for me! Be healthy, love yourself and your loved ones!