5 ready-made menu options for the week for weight loss and diet

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.

Why do you need to count calories?

The ability to count calories is a great way to achieve any goal, be it losing weight, maintaining weight, or gaining muscle mass. If you know your calorie intake and can calculate your energy intake, you can easily create a diet for the day, including your favorite foods.

The main task of the calculations performed is to provide the body with the necessary amount of energy for the whole day. Let's take a closer look at the methods for calculating energy value and how to determine daily individual needs.

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.

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How many kilograms can you lose in a week?

By adhering to the 7-day menu described above, you can lose about 3 kg. This is confirmed by reviews of women who have tried the diet. If you eat according to the kefir economy menu, you can lose up to 5 kg - a very good result. More accurate numbers depend on the individual characteristics of the body and the percentage of fat. The more there is, the faster it burns.

You should not chase rapid weight loss. With a very strict diet and physical activity, you can reduce your weight by 10 kg in 7 days, but this will be classified as extreme weight loss that is dangerous to your health.

There is no guarantee that after such stress the fat will not return in even greater quantities. Normal weight loss is when you lose 1 kg per week (4 per month, respectively). For obese people, the norm may be 2 kg per week.

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.

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.

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.

Economy menu for the week

A weekly menu for weight loss can be made from inexpensive products. The cheapest option is the kefir mono-diet. Kefir becomes the main food product for 7 days. Sometimes some low-calorie foods are added to it to avoid digestive problems.

Menu by day:

1. 1.5 liters of kefir and 4 medium boiled or baked potatoes.
2. 1.5 liters of kefir and 4 apples.
3. 1.5 liters of kefir, 0.3 kg of cucumbers, 0.3 kg of apples and 0.4 kg of any berries.
4. 2 liters of kefir.
5. 1.5 liters of fermented milk drink and 2 chicken breasts.
6. Repetition of day No. 3.
7. Repetition of day No. 4.

It should be remembered that kefir must be low-fat (up to 1%). In addition to it, you can drink water and green tea.

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.

Recommendations from nutritionists: how not to break your diet

The menu for a week for weight loss has been drawn up, but another problem arises - how to stick to this menu? Professionals note that in this situation it is not just a matter of willpower.

There are several recommendations from nutritionists and psychologists on how not to relapse:

1. Boredom is the enemy. It happens that a person sits at home and has nothing to do with himself. Then the legs naturally carry you to the refrigerator, because food, especially during a diet, brings pleasure, and therefore is a kind of entertainment. You need to make your days as eventful as possible: walks, work, training courses - anything that will distract you from thoughts about delicious foods.
2. Spending time outside. First, it reduces stress. Secondly, it is a little more difficult to get food outside the home: to do this, you at least need to go to the store (this temptation can be avoided by carrying a minimum amount of money with you, for example, for travel).
3. Purchases. You can’t reward yourself with food, but you can and should give yourself small gifts in the form of clothes or accessories. It lifts your spirits and serves as a leisure activity.

4. It is not recommended to watch movies and videos or read while eating. It has long been established that in such cases a person gets carried away and eats more than planned.
5. Preparation. You don’t need to go on a strict diet right away, especially if you haven’t had any experience before. You can start with a couple of fasting days or a day without sweets to prepare the body.
6. Motivation. You should set a clear goal for yourself and know that every day of the diet is a step towards it, and also understand why achieving the goal is necessary (look good / arouse someone’s interest / fit into your favorite dress). Nutritionists say that some of their patients made bets with friends or hung photos in the house of how they wanted and didn’t want to look as motivation.
7. Maintaining a calendar. Each day that passes without disruption can be crossed out with a bright color. This visualization method helps many girls.
8. Nothing extra in the refrigerator. If there is no supply of chocolates and ice cream at home, then the temptation will disappear.
9. Tell me about your diet. Psychologists and nutritionists recommend telling friends and family about the weight loss process. The more people learn about the diet, the more incentive there will be to stick to it. And loved ones will be able to provide moral support or also refuse some products.
10. Using small dishes . A piece seems larger when served on a small plate, when half-empty dishes will only cause a feeling of dissatisfaction. This is how you can deceive hunger.

Among the ways to lose weight, a diet of rational, balanced nutrition with calorie counting for every day of the week is one of the most effective options for losing excess weight. It is not difficult to maintain this period of time if you follow the recommendations and create an interesting menu with tasty low-calorie dishes.

Article design: Vladimir the Great