Diets provide only a temporary effect. To always be slim, you need to adhere to proper nutrition. How to start and what women, men, teenagers and people over 40 need to eat.
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Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 07/27/2020
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Poor nutrition is the main cause of extra pounds. Why does the problem of excess weight remain relevant to this day? There are several reasons. Firstly, the pace of life, which often deprives a person of the opportunity to eat a balanced diet. Secondly, the quality of the food. Despite the fact that natural products (cereals, fish, meat, vegetables and fruits) have not been canceled and the younger generation is learning from the mistakes of their predecessors, making choices in favor of healthy foods. The popularity of semi-finished products, various snacks and confectionery products is still quite high. Thirdly, catering. Lack of diet leads not only to excess weight, but also provokes many other health problems: diseases of the gastrointestinal tract, hormonal imbalances, eating disorders (anorexia, bulimia).
Any diet is designed for a short period of time, after which it is recommended to switch to a balanced, healthy diet to maintain the achieved results. Proper nutrition does not at all imply a categorical refusal of food that you love, but does not benefit the body - for example, shortbread cookies or boiled condensed milk. However, restrictions and strict control of the consumption of such products are provided. Proper nutrition is something that you should stick to throughout your life if you want to be slim and stay young for a long time. So, if you are not just interested in how to lose weight with proper nutrition, but are determined, first create a menu.
Does PP help with weight loss?
The PP menu for a week for weight loss is the main assistant in the fight against excess weight. Firstly, the loss of kilograms occurs due to the fact that fast carbohydrates, such as cakes and sweet buns, are completely removed from the diet. They are called fast because they are absorbed in a short time, but do not provide useful substances, but immediately go into fat deposits.
Excluding such carbohydrates from the menu gives the body the opportunity to process existing fats rather than accumulate new ones.
Secondly, nutrition occurs in small portions, at short intervals. Thanks to this eating schedule, you always feel full, and, therefore, the body does not need to accumulate reserves in case of a hunger strike.
The PP menu, developed for the day and week, for high-quality weight loss includes certain foods that need to be consumed at certain times of the day. For example, citrus fruits should not be eaten for breakfast, since the acid they contain irritates the mucous membranes, but it is not recommended to eat them for dinner because of the sugar.
The best time to eat an orange is lunch or dinner. The same goes for other products. Carbohydrates should be eaten in the first half of the day, while vegetables are much healthier for dinner. Fish is well digested in the evening, and you can eat meat for lunch. Thanks to this nutritional pattern, the body can get the maximum benefit from the food it receives.
As a result, all of the above actions accelerate metabolism, due to which the process of losing weight occurs. Proper nutrition is the basis of a beautiful figure
Products for weight loss: what can you eat to lose 10 kg?
When choosing products that can help you lose as much as 10 kg in a week, you need to consider the following factors:
- Minimize your consumption of flour products.
- Give preference to fresh, raw foods. Avoid cooking fried foods. Steam, boil and bake.
- When drinking alcohol, consider its calorie content. Do not consume alcohol with large amounts of food.
- Limit your intake of salt and seasonings. Salt stimulates fluid stagnation in the body. Seasonings stimulate the appetite, giving dishes additional flavor.
It is quite possible to lose weight.
Enrich your diet with foods high in vitamins and amino acids.
Let's highlight a number of must-use products with which you can lose 10 kg in 7 days:
- Meat.
Give preference to lean meats. Chicken, turkey, and veal are perfect. By consuming meat products, you get protein, which helps speed up metabolic processes. Meat is an indispensable assistant in preparing first courses.
- Fish.
Fish dishes are quickly absorbed by the body, leaving a feeling of lightness after eating. Fish contains a large amount of microelements and proteins, is rich in vitamins A and D. It contains healthy fats. Perfectly complements any side dish.
- Low calorie foods.
A significant part of your menu should consist of fresh vegetables and fruits. They will perfectly cope with the feeling of hunger and provide the body with necessary vitamins. With a variety of vegetables and fruits, you can prepare a large number of salads.
Low calorie
- Foods high in calcium.
Fermented milk products should be present in your diet. They normalize the digestion process and regulate intestinal function. They are the main source of calcium and phosphorus. Milk is ideal for preparing a variety of protein shakes.
- Cereals and legumes.
Due to the high carbohydrate content, side dishes made from cereals cope perfectly with the feeling of hunger. Take complex carbohydrates for breakfast to give you energy throughout the day.
Legumes are rich in vegetable protein. They are low-calorie products, while providing the body with vitamins and minerals. Beans perfectly remove cholesterol and normalize blood sugar levels. A large assortment of cereals and legumes will diversify your menu.
- Teas, juices, fruit drinks.
Helps rid the body of excess fluid. Your diet should include green teas, citrus juices, and berry fruit drinks.
How much weight can you lose with proper nutrition?
Having developed a PP menu for a week for weight loss, you should not expect instant results. It takes time for your metabolism to accelerate. Kilograms lost in the first week - water. Puffiness goes away and proper metabolism is restored. The result also depends on physical activity; the more it is, the faster the process of losing weight goes.
Sudden weight loss is very harmful to health, and the goal of proper nutrition is to bring internal processes back to normal. Therefore, weight loss will be smooth, namely approximately 3-4 kg per month with average physical activity. This activity includes cardio training 3-4 times a week, daily walks lasting 20 minutes or more.
You can increase your weight loss through more physical activity. For example, doing a full strength training session 6 times a week can increase your weight loss by another 2 kg.
It is very important to remember that losing weight is an individual process. The number of kilograms lost depends on the initial excess weight. The larger it is, the faster the weight loss.
And, with each kilogram lost, it becomes more and more difficult for the body to part with its reserves, therefore, the longer you stay on PP, the slower the weight loss process will be.
But this does not mean that healthy eating has stopped working, it means that the body begins to process the last reserves “for a rainy day.” During this period, it is better to put the scales aside and start measuring body volumes, the changes in which can be monitored more clearly.
General recommendations for proper nutrition for weight loss
There are several principles of proper nutrition, so when creating a weekly diet plan for weight loss, you need to take them all into account:
- Drink more water - water speeds up metabolic processes, due to which harmful substances are eliminated from the body faster.
- Don't skip meals - skipping meals will make you feel hungry, which will lead to new fat deposits for a rainy day.
- Use spices - bland food, no matter how varied it is, gets boring very quickly, which leads to breakdowns. Spices and aromatic herbs help make healthy food more appetizing.
- Don’t give up sweets—you can replace unhealthy sugar with a sweetener or honey, and use rye flour or ground bran for baking.
- Choose fruits that contain healthy dietary fiber.
- Long carbohydrates - you don’t need to completely give up pasta; it’s better to choose varieties made from whole grains. You can also replace white rice with brown rice.
- Expend more calories than consumed.
- Diversify your diet.
- The last meal should be 3-4 hours before bedtime.
Weekly menu for men: features
Most men play sports or go to the gym. Increased loads and anatomical features affect the diet.
The degree of physical activity is the first thing that should be taken into account when drawing up a men's menu for the week.
The compiled menu may contain different products, but the diet must meet the following requirements:
- Hearty breakfast. Energy consumption in men is on average 1/3 more than in women. The morning meal “launches” the body. A man's breakfast should be complete. Contain animal proteins, moly- and monosaccharides, lipids. The latter provide energy.
- Dinner is serious business. Have dinner 2 hours before bedtime. The set of products and calorie content depend on a number of factors. During intensive evening training, you should replenish the expended resource - eat protein and carbohydrate (mainly disaccharides and polysaccharides) in the correct ratio.
- Strict calculation of protein intake. Protein is the building material of tissues. The stronger sex should consume it in larger quantities than women. But excess protein leads to increased formation of uric acid and, as a result, pathologies of the kidneys and joints.
- Fats. Lipids play an important role in the formation of steroids. The daily norm for men is 25-30% of all nutrients consumed. Moreover, the consumption of vegetable fats is minimized. They contain α-linoleic acid, which increases the risk of developing prostate adenoma.
- Vitamins and minerals. Zinc and iodine are important for men's health.
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.
What foods can and cannot be eaten when eating properly for weight loss
Can:
- seaweed;
- vegetables without starch;
- dietary meat (chicken/duck/turkey/rabbit);
- egg white;
- cereals (brown rice, wild rice, buckwheat; quinoa; bulgur; oatmeal; couscous);
- pasta (hard varieties up to 2 times a week);
- rye bread, multigrain;
- fats: red fish, low-fat white fish, cold-pressed olive/linseed oil, roasted nuts, egg yolk;
- seasonings;
- low-fat dairy and fermented milk products.
Possible in very small quantities:
- vegetables containing starch;
- cheese (fat content up to 30%);
- fruits in small quantities;
- cottage cheese.
It is forbidden:
- alcohol;
- corn;
- bakery;
- sugar.
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Separate meals for weight loss: general rules
The weekly menu for weight loss does not have to be strict. Some people simply follow a separate diet to lose weight.
Its meaning is not to consume certain foods at one meal, but to eat them separately. Some experienced nutritionists - including the American doctor Herbert Shelton - claim that in this way nutrients from food are absorbed better, and the digestion process itself occurs faster.
Basic principles of separate nutrition:
- Proteins of different types can be eaten at least 5 hours apart so that they have time to be digested. By different groups of proteins we mean: those obtained from meat and eggs, those obtained from dairy and fermented milk products, those found in nuts.
- You should not combine starch-containing foods (potatoes, etc.) with sugar-containing foods.
- It is necessary to divide meals into protein and carbohydrate. For example, if you eat pie or white bread for breakfast, then you can eat beef steak no earlier than lunch.
- Milk can only be drunk separately from the rest of the food. The same applies to a source of carbohydrates such as melon, since it is difficult to digest.
- You should refrain from mixing proteins with very fatty foods (butter, etc.).
At the same time, it is not necessary to significantly reduce the kilocalories consumed; it is enough just to follow the rules. You can also refer to the compatibility table for help.
How to make a menu correctly
Before you create a weight loss menu for a week or a month, you need to:
- Assess your level of physical activity.
- Calculate the kcal norm for the day.
The level of physical activity can be:
- Minimum - sedentary work, no sports (coefficient 1.2).
- Light - sedentary work, but there are light workouts up to 3 times a week or long walks (coefficient 1.3).
- Medium - work that requires little physical effort, light training up to 5 times a week, morning or evening exercises (coefficient 1.5).
- High – work with physical activity, active lifestyle, intense sports up to 5 times a week (coefficient 1.7).
- Extremely high - hard physical work, hard training every day (coefficient 2).
Once the level of physical activity is determined, you can calculate the kcal norm using the formula:
(9.99 * weight in kg) + (6.25 * height in cm) - (4.92 * age in years) -161 * coefficient. physical activity
Sample menu for a week with a daily calorie content of 800 calories
When eating 800 kcal per day, 3 meals a day are provided, no snacks. Cook vegetables and meat without oil. You can stew, steam and bake. Dairy products are low-fat or low-fat.
The PP menu for weight loss for a week at 800 kcal per day is suitable for those who lead a sedentary lifestyle or cannot have a snack every 2-3 hours.
| Monday | Morning 249 kcal | 101 g cottage cheese |
| Day 299 kcal | 201 g vegetables + 2 eggs + drink | |
| Evening 249 kcal | 299 g vegetables + 1 egg + glass of kefir | |
| Tuesday | Morning 249 kcal | 149 g cereal with milk |
| Day 299 kcal | 249 ml soup + unsweetened coffee with milk | |
| Evening 260 kcal | 305 g vegetables +99 g red meat + glass of milk | |
| Wednesday | Morning 249 kcal | 125 g salad |
| Day 299 kcal | 203 g stew + 154 g chicken meat | |
| Evening 259 kcal | 148 g fish, stewed with vegetables | |
| Thursday | Morning 249 kcal | Repeat menu from Monday |
| Day 299 kcal | 230 g salad + 2 boiled eggs | |
| Evening 239 kcal | 208 g stew + 154 g boiled meat | |
| Friday | Morning 249 kcal | 106 g cottage cheese with sour cream (20%) |
| Day 299 kcal | 204 g green borscht | |
| Evening 244 kcal | 154 g cottage cheese + 1 glass kefir with ½ tbsp. l. Sahara | |
| Saturday | Morning 249 kcal | Repeat Tuesday breakfast |
| Day 299 kcal | 249 g borscht according to PP + 3 rye bread with curd cheese, tomato and herbs 70 g | |
| Evening 248 kcal | 205 g turkey and buckwheat hedgehogs + a glass of kefir | |
| Sunday | Morning 249 kcal | 215 g omelet with cheese, tomato and herbs |
| Day 299 kcal | 230 g stew without potatoes + 143 g chicken fillet + unsweetened coffee | |
| Evening 240 kcal | 152 g meat + 201 g vegetables + glass of milk. |
Nutrition principles for losing weight on a fast diet: how to lose 10 kg in a week?
In order to lose weight, it is not enough to buy the right quality products. It is necessary to correctly create a menu for every day. But first you need to adhere to the rules of eating. By following simple requirements, you will quickly achieve the desired results.
On your way to losing up to 10 kg in a week, adhere to the following principles:
- Control your calorie intake. The basis of the diet should be plant foods. It is low in calories and rich in fiber. Plant foods include vegetables, salads, fruits, whole grains, nuts, and seeds. To lose weight, gradually reduce the number of calories you consume. Do not lose sight of the composition of the drinks you drink. Balance the ratio of products. The body must receive a rational amount of proteins, fats and carbohydrates.
- Avoid long breaks between meals. The number of meals during the day should be at least five times. To cope with hunger, have extra snacks. The main thing is to eat food in small portions. It is advisable to eat at the same time, this will help develop a habit.
Serving sizes - Don't eat food from fast food establishments. Ready-made food has a high calorie content. Contains preservatives, dyes, flavors. For one such meal you get your daily calorie intake with a minimum content of nutrients.
- Prepare a nutritious, timely breakfast. Don't rush to have breakfast too early. Control your hunger after a night's rest. Don't be tempted by fatty foods for breakfast. Prepare a satisfying and balanced meal that will give you energy throughout the day.
- Drink water and healthy teas. Don't forget to drink plain water throughout the day. With its help, metabolism occurs faster. Drink a variety of herbal teas. They will help cope with untimely feelings of hunger. With the help of liquid, toxins are removed from the body.
- Have snacks. Between main meals, eat fruits, vegetables, juices, and dried fruits. This will help avoid feelings of hunger.
- Compensate your body for physical activity. On days of increased physical and mental activity, consume sufficient amounts of carbohydrates, fats and proteins. Do not lead your body to exhaustion.
- Allow enough time to eat. Turn eating food into a ritual. Chew your food thoroughly. Don't rush or eat on the go. Avoid drinking liquids while eating. Quench your thirst either before or after eating.
Approximate menu for a week containing 1000 calories per day
The PP menu for a week for weight loss with a daily calorie content of 1000 kcal is recommended for a sedentary lifestyle, as well as for those with a slow metabolism.
This meal plan includes 5 meals.
Vegetables can be steamed, baked and stewed. Adding oil should be avoided.
Dairy products are either low-fat or low-fat.
| Monday | Morning 249 kcal | 150 g cottage cheese with raisins |
| Lunch 99 kcal | 99 g fruits or berries | |
| Day 299 kcal | 99 g chicken + 99 g buckwheat without salt | |
| Afternoon snack 99 kcal | 1 boiled corn | |
| Evening 247 kcal | 204 g seasonal vegetable salad | |
| Tuesday | Morning 249 kcal | 1 egg + 1 slice of bread |
| Lunch 99 kcal | 1 cup skim or coconut milk and kiwi smoothie | |
| Day 289 kcal | 201 g diet ratatouille | |
| Snack 79 kcal | 30 g cheese (up to 30% fat) | |
| Evening 301 kcal | 80 g chicken breast | |
| Wednesday | Morning 249 kcal | 1 piece of black bread with cheese (curd) |
| Lunch 99 kcal | 143 g Grapes | |
| Day 269 kcal | 201 g chopped vegetables | |
| Afternoon snack 90 kcal | Walnut 2 pcs. | |
| Evening 305 kcal | 1 boiled egg | |
| Thursday | Morning 249 kcal | 145 g cottage cheese |
| Lunch 99 kcal | 70 g of any berries | |
| Day 309 kcal | 201 g vegetable soup | |
| Afternoon snack 102 kcal | 1 glass skim milk | |
| Evening 279 kcal | 146 g salad of stewed zucchini, carrots and sweet peppers | |
| Friday | Morning 249 kcal | 154 g oatmeal with skim milk |
| Lunch 99 kcal | 1 PC. granola bar | |
| Day 319 kcal | 99 g chicken breast + 99 g any permitted side dish | |
| Afternoon snack 97 kcal | 1 piece of rye bread with a thin layer of cream cheese | |
| Evening 249 kcal | 130 g seafood salad | |
| Saturday | Morning 249 kcal | 149 g eggs and tomato |
| Lunch 99 kcal | 1 orange | |
| Day 279 kcal | 201 g green borscht PP | |
| Afternoon snack 100 kcal | 99 g low-fat yoghurt | |
| Evening 249 kcal | 99 g boiled beef | |
| Sunday | Morning 249 kcal | 149 g cheesecakes PP |
| Lunch 99 kcal | 1 apple | |
| Day 305 kcal | 99 g fish + 99 g vegetables | |
| Afternoon snack 102 kcal | 1 glass of kefir | |
| Evening 249 kcal | 99 g chopped fruit |
Approximate menu for a week containing 1200 calories per day
The PP menu with a daily calorie content of 1200 kcal is suitable for people with average physical activity. With this diet, it is recommended to increase daily exercise, as well as conduct full training 3 times a week.
There are 3 main meals and 2 snacks. There are no special recommendations, the main thing is to maintain the general principles of proper nutrition.
| Monday | Morning 270 kcal | 249 g omelette with tomato |
| Lunch 139 kcal | ½ grapefruit | |
| Day 280 kcal | 143 g fish + 150 g carrot and cabbage salad | |
| Afternoon snack 150 kcal | several dried fruits | |
| Evening 287 kcal | 249 g seasonal vegetable salad | |
| Tuesday | Morning 284 kcal | 249 g oatmeal with berries |
| Lunch 149 kcal | 1 glass of low-fat cottage cheese smoothie with coconut milk and currants | |
| Day 286 kcal | 99 g boiled chicken + 157 g vegetables | |
| Afternoon snack 140 kcal | 1 cup yogurt | |
| Evening 305 kcal | 201 g baked fish + 141 g any salad | |
| Wednesday | Morning 298 kcal | 1 hot Greek sandwich |
| Lunch 156 kcal | 1 apple | |
| Day 288 kcal | 201 g chicken soup + 153 g cucumber and tomato salad | |
| Snack 309 kcal | 99 g cottage cheese casserole | |
| Evening 283 kcal | 150 g breast (turkey or chicken) | |
| Thursday | Morning 279 kcal | 1 oat pancake |
| Lunch 149 kcal | 1 glass of kefir | |
| Day 300 kcal | 201 g pilaf PP | |
| Afternoon snack 139 kcal | 99 g beetroot and carrot salad | |
| Evening 306 kcal | 99 g beef liver + 99 g any side dish of cereals | |
| Friday | Morning 301 kcal | 249 g oatmeal with coconut milk |
| Lunch 149 kcal | 99 g Rafaello PP | |
| Day 310 kcal | 201 g seafood salad + 1 slice of rye bread | |
| Second snack 144 kcal | 99 g Chinese cabbage and cucumber salad | |
| Evening 305 kcal | 201 g chicken casserole with vegetables | |
| Saturday | Morning 290 kcal | 99 g wheat porridge on water + boiled egg |
| Lunch 149 kcal | 99 g fresh berries | |
| Day 298 kcal | 201 g borscht PP + 1 toast of black bread | |
| Afternoon snack 160 kcal | 99 g low-fat cottage cheese | |
| Evening 295 kcal | 2 eggs + 149 g fresh vegetable salad | |
| Sunday | Morning 294 kcal | 1 Oat pancake stuffed with 1 tomato |
| Lunch 149 kcal | 1 granola bar | |
| Day 289 kcal | 201 g chicken liver with vegetables | |
| Afternoon snack 139 kcal | 99 g fresh vegetables | |
| Evening 279 kcal | 201 g chicken casserole with vegetables |
Menu options
For men
Table with examples of the optimal PP menu for middle-aged men:
| Day of the week | Daily diet |
| Monday | Breakfast: 1 boiled egg, buckwheat porridge, vegetable salad, green tea. Snack: a glass of kefir or a banana. Lunch: boiled meat, vegetable salad, berry or fruit compote. Snack: green tea with diet pastries or bread. Dinner: boiled or baked fish, vegetable salad, green tea with honey. |
| Tuesday | Breakfast: oatmeal with berries, pumpkin seeds, compote or tea. Snack: vegetable or beet salad with bread. Lunch: boiled chicken with buckwheat, vegetable salad, green tea. Snack: sandwich of whole grain bread and cheese, compote. Dinner: boiled meat, boiled potatoes, fresh vegetables. |
| Wednesday | Breakfast: omelet with green onions and dill, tea or compote. Snack: fruit or nuts. Lunch: steamed cutlet, vegetables, green tea puree soup or compote. Snack: dietary cottage cheese casserole with tea. Dinner: baked or boiled lean fish, vegetable salad, compote. |
| Thursday | Breakfast: omelet or fried eggs with asparagus, stewed vegetables, sweet tea. Snack: Banana or handful of nuts. Lunch: lean boiled meat, boiled or baked potatoes, fresh vegetables, green tea or compote. Snack: a sandwich of whole grain bread and cheese, feta cheese or cottage cheese with berries, tea. Dinner: boiled meat or steamed cutlet with vegetables, tea. |
| Friday | Breakfast: pearl barley porridge with milk and nuts. Snack: any fruit or berries Lunch: chicken or turkey fillet, vegetable soup, tea. Snack: bread with green tea or compote. Dinner: vegetable salad, stewed fish, water or compote. |
| Saturday | Breakfast: oatmeal with berries and fruits, sweet tea. Snack: grapefruit. Lunch: steam cutlet with buckwheat, vegetable puree soup, compote. Snack: diet cookies with tea. Dinner: vegetables, green tea, boiled lean meat. |
| Sunday | Breakfast: porridge with dried fruits (raisins), sweet tea. Snack: banana. Lunch: boiled chicken with side dish, tea. Snack: bread with kefir or milk. Dinner: boiled chicken, fresh vegetables, compote. |
Download the healthy nutrition menu for men here so that you always have it at hand.
For women
Table with weekly PP diet for women:
| Day of the week | Daily diet |
| Monday | Breakfast: oatmeal with berries and fruits, green tea. Snack: apple. Lunch: boiled fish, rice, fresh vegetables, compote. Snack: chicken breast and steamed vegetables. Dinner: low-fat cottage cheese, green tea. |
| Tuesday | Breakfast: oatmeal with berries, pumpkin seeds, compote or tea. Snack: cottage cheese with a spoon of honey. Lunch: chicken broth, vegetable salad, green tea. Snack: fruit. Dinner: boiled chicken fillet with fresh tomatoes. |
| Wednesday | Breakfast: oatmeal with berries and fruits, tea or compote. Snack: two oranges. Lunch: stewed vegetables and chicken breast, green tea or compote. Snack: dietary cottage cheese casserole with tea. Dinner: low-fat cottage cheese, compote. |
| Thursday | Breakfast: rolled oats with milk with berries, tea. Snack: natural yogurt without additives. Lunch: fish soup with potatoes. Snack: fresh vegetable salad with sour cream. Dinner: chicken breast with two fresh cucumbers, tea. |
| Friday | Breakfast: boiled potatoes, 1 egg, fresh cucumber. Snack: kiwi, tea without sugar. Lunch: rice and mushroom soup, hard cheese. Snack: cottage cheese and berry casserole. Dinner: stewed fish, seaweed, water or compote. |
| Saturday | Breakfast: omelet, unsweetened tea. Snack: apple, kefir. Lunch: boiled fish with rice, compote. Snack: shrimp with fresh vegetables. Dinner: low-fat cottage cheese. |
| Sunday | Breakfast: oatmeal with dried fruits (raisins), tea. Snack: banana, orange. Lunch: boiled chicken with vegetable casserole, tea. Snack: tomatoes, boiled shrimp. Dinner: steamed fish cutlets, brown rice, fresh vegetables, compote. |
A sample menu for women can be downloaded here so that it is always at hand.
Sample menu for a week with a daily calorie content of 1500 calories
For the most active, a menu of 1500 kcal is suitable. To lose weight with this diet, you need daily exercise. The menu is also suitable for those whose work involves heavy physical activity.
Sample PP menu for 1500 kcal per week for weight loss
The diet remains the same as with the 1200 kcal menu.
| Monday | Morning 351 kcal | 2 boiled eggs + 1 cucumber + 1 rye bread toast with cream cheese |
| Lunch 249 kcal | 1 glass banana smoothie with cottage cheese | |
| Day 351 kcal | 2 chicken cutlets PP + 149 g brown rice + 149 g fresh vegetables | |
| Afternoon snack 249 kcal | 10 pieces. walnuts | |
| Evening 351 kcal | 249 g vegetable salad + 149 g baked fish | |
| Tuesday | Morning 351 kcal | 249 g omelet with herbs and tomatoes |
| Lunch 249 kcal | 1 piece of black bread with cheese (fat content up to 30%) | |
| Day 351 kcal | 149 g durum pasta + 149 g vegetable salad + 99 g beef goulash | |
| Afternoon snack 249 kcal | 1 cup kefir with cinnamon | |
| Evening 351 kcal | 249 g fish and vegetable casserole | |
| Wednesday | Morning 351 kcal | Repeat Monday breakfast |
| Lunch 249 kcal | 149 g cottage cheese + ½ banana | |
| Day 351 kcal | 201 g chicken soup + 1 toast of whole grain bread | |
| Afternoon snack 249 kcal | 10 cashews | |
| Evening 351 kcal | 149 g turkey + 249 g vegetable salad | |
| Thursday | Morning 351 kcal | 249 g porridge on water + 1 boiled egg |
| Lunch 249 kcal | 149 g cottage cheese casserole with fruit | |
| Day 351 kcal | 249 g ratatouille in the oven with lean meat + 50 g feta cheese | |
| Afternoon snack 249 kcal | 8 dried fruits | |
| Evening 351 kcal | 149 g steamed fish + 249 g cucumber and tomato salad | |
| Friday | Morning 351 kcal | 201 g buckwheat, boiled in water + 1 boiled egg |
| Lunch 249 kcal | 149 g Chinese cabbage roll with cottage cheese | |
| Day 351 kcal | 99 g chicken goulash + 149 g Chinese cabbage salad + 149 g buckwheat porridge | |
| Afternoon snack 249 kcal | 99 g cottage cheese with 1 tbsp. l. jam | |
| Evening 351 kcal | 249 g chicken broth + 2 pieces of brown bread | |
| Saturday | Morning 351 kcal | 99 g brown rice, boiled in water + 149 g fresh vegetables |
| Lunch 249 kcal | 99 g low-fat yoghurt + 1 pear | |
| Day 351 kcal | 277 g okroshka PP + 1 toast of rye bread | |
| Afternoon snack 249 kcal | 149 g cheesecakes, baked in the oven | |
| Evening 351 kcal | 249 g Greek salad + oven-baked meat | |
| Sunday | Morning 351 kcal | 249 g oatmeal with water and dried fruits |
| Lunch 248 kcal | 1 boiled egg + 99 g beet salad | |
| Day 351 kcal | 99 g of porridge from permitted cereals + 99 g of boiled chicken meat + 1 cucumber | |
| Afternoon snack 259 kcal | 1 glass of freshly squeezed juice + 2 PP oatmeal cookies | |
| Evening 351 kcal | 149 g beef + 149 g tomato salad |
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Approximate menu for weight loss for a week for 1500 kcal
Organizing proper nutrition for a week for weight loss includes selecting foods based on their calorie content. The daily intake of 1500 kcal is suitable for men who want to lose weight or women who want to stay in shape. The diet is not strict, suitable for long-term use. If you calculate calories correctly, you can lose up to 3 kg in 7 days.
You should start eating right not on Monday, but from tomorrow!
Sample diet for a week:
| days | breakfast | dinner | dinner |
| I | omelette, rice porridge | soup, baked breast | steamed potatoes with salmon, kefir |
| II | oatmeal, cheese, coffee | mushroom soup, buckwheat, bread | cottage cheese, yogurt |
| III | cheese, yogurt, muesli | trout baked with pepper | asparagus with herbs, fermented baked milk |
| IV | seaweed salad, tea | Lenten pickle, spaghetti | boiled breast, lettuce, juice |
| V | boiled egg, buckwheat | haddock baked with dried fruits, rice | cottage cheese, apple |
| VI | oatmeal, tea with milk | eggplant and tomato stew | yogurt, pineapple |
| VII | cottage cheese, orange | bean soup, boiled turkey | vinaigrette, juice |
Recipes for first courses with proper nutrition for weight loss
Green borscht
- lean pork - 201 g;
- egg - 7 pcs.;
- onion (chopped) - 1 pc.;
- potatoes (chopped) - 4 pcs.;
- sorrel - 50 g;
- drinking water—1.7 l;
- seasonings - to taste.
- Chop the meat into cubes and cook until fully cooked.
- Add seasonings to the broth.
- Add potatoes to broth and cook until tender.
- Sauté the onion until golden brown.
- Boil the eggs, cool, peel and finely chop.
- Wash the sorrel and chop it.
- Add sorrel, onion, and eggs to the broth.
- Boil for another 5 minutes. with the lid closed.
- Let the borscht brew for 15-20 minutes.
Chicken noodle soup
- carrots (straws) - 1 pc.;
- onion (chopped) - 1 pc.;
- bell pepper (straws) - 1 pc.;
- chicken fillet - 201 g;
- noodles—99 g;
- seasonings - to taste.
- Boil the meat in one piece until done.
- Remove meat from broth.
- Add seasonings to the broth.
- Add vegetables to the broth and bring it to a boil. Then put the noodles in there and cook for 5-7 minutes.
- Cut the chicken meat into cubes and add to the finished dish.
Second courses
Baked salmon with vegetables
- salmon – 450 g;
- broccoli – 450g;
- mixture of lemon juice and Japanese sauce - 4 tbsp. l.
A dish of salmon or any red fish would be ideal on the menu for the week.
- Remove bones from fish, rinse and dry with paper towel. Place in a convenient container and sprinkle with lemon juice and soy sauce. Leave to marinate in the refrigerator for 30 minutes.
- Separate the broccoli florets and open them.
- Place marinated fish and broccoli on a baking sheet.
- Bake in the oven at 201° for 25 minutes.
Meatballs with sour cream sauce
- Minced meat (chicken or turkey) – 399 g;
- ground ginger – 21 g;
- onion (chopped) – 201 g;
- carrots (chopped) – 99 g;
- garlic puree – 10 g;
- sour cream – 99 g.
- Add salt, spices, ginger and garlic to the minced meat. To stir thoroughly. Make small balls from the mixture.
- Lightly fry the meat balls in a dry frying pan.
- Fry the vegetables until golden brown. Add sour cream and a little water. Simmer a little more.
- Place the meatballs in a baking dish and pour sour cream sauce over them. Bake at 180° for 25 minutes.
Salads
Bean and Pepper Salad
- Green beans (frozen) – 299 g;
- Mild red pepper – 99 g;
- soy sauce - 3 tbsp. l.;
- lemon juice – 2 tbsp. l.;
- crushed garlic – 10 g.
- Pour boiling water over the frozen beans and bring to a boil again.
- Chop the pepper.
- Mash the garlic in a press.
- Mix all ingredients and season.
Seafood salad
- Sea cocktail (frozen mixture) – 499 g;
- cucumber – 1 pc.;
- lettuce leaves – 51 g;
- olive oil – 2 tbsp. l.;
- tomato (vegetable) – 1 pc.;
- soy sauce – 2 tbsp. l.
- Boil the seafood cocktail and let it cool.
- Mix butter and sauce.
- Place lettuce leaves on the bottom of the salad bowl.
- Cut the tomato and cucumber into strips and place on top of the lettuce leaves. Drizzle a little dressing.
- Place seafood cocktail on top of the vegetables, add salt and season with the remaining mixture of butter and sauce.
Dessert
Curd casserole in the microwave
- curd mass - 249 g;
- egg – 2 pcs.;
- sweetener - 2 tbsp. l.;
- pear – 1 pc.;
- banana – 2 pcs.
- Beat eggs and cottage cheese.
- Add sweetener to the resulting mass.
- Cut the fruit into cubes and add to the curd mixture.
- Place the dish in the microwave for 3 minutes. With a power of 750 watts.
Banana and pear can be replaced with other fruits and vegetables. If the microwave power is less than 750 watts, the cooking time can be extended.
Raffaello PP
- grapes - 15 berries;
- soft cottage cheese – 99 g;
- protein – 51 g;
- ground cashew nut – 70 g.
- Mix cottage cheese and protein. But not in a blender. The mixture should be slightly liquid.
- Dip each grape into the curd mixture.
- Roll the resulting balls in ground cashews.
- Let the candies sit in the refrigerator for 20 minutes.
The PP menu compiled for a week for weight loss can be varied and useful. Any recipe can be suitable if you replace prohibited products with permitted ones.
The main thing to remember is that losing weight is an individual process, and PP is not just a diet, but a new way of life.
Article design: Mila Friedan
Bottom line
When you start putting the above recommendations into practice, you will notice that they all boil down to one simple rule: you need to add extra steps between the unwanted habit and yourself, and between yourself and good, useful behavior - get rid of the intermediate steps.
For example, using small dishes adds one step between you and the habit of serving yourself large portions. If you want to eat more, you will need to come to the kitchen again and fill your plate with food. This approach can easily be used in other areas of life.
Article updated 03/31/2020
