Contents
What is the PP Diet? This is, first of all, the abbreviation of “proper nutrition”. With the help of such a diet, you can regulate the metabolic processes in the body, which will allow it to independently begin to get rid of body fat, as well as toxins. At the same time, you do not need to torment your body with exhausting hunger strikes, arrange fasting days for yourself, or eat tasteless monotonous food.
By following the PP diet, you can lose about 0,5 kg of fat every week. Total for a month will go from 2 to 3 kg. Moreover, at the initial stage, the plumb line will be significant, because in addition to body fat, excess fluid will be removed from the body. Therefore, in the first 1-2 months, you can lose weight even by 5-6 kg. In the future, the rate of weight loss will decrease slightly, but at the same time, the arrow on the scales will still continue to show smaller and smaller values.
Fundamentals of PP
There are three basic rules of PP:
The diet should be varied.
Be sure to control the daily calorie intake, as well as maintain a balance of consumed proteins, fats and carbohydrates.
It is important to follow the diet.
Products should be varied, since only in this way the body can get all the vitamins, trace elements 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 for compiling it. At least for a week, a person should have a grocery set prepared.
It is worth taking into account that even with all the principles of proper nutrition, a person can continue to get better, as he will not withstand the allowable daily calorie 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 the products, 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 a few weeks, it will be possible to calculate the calorie content of dishes “by eye”.
You can not consume less than 1200 kcal per day, as this can be dangerous to health.
Fractional diet. 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 the future”, putting it into fat mass.
The PP diet accelerates metabolic processes. A person becomes energetic, his desire to constantly eat something disappears, the need for extra calories simply disappears.
PP principles
The principles of PP that you need to follow in order to start losing weight:
We drink water. Every morning, immediately after waking up, you need to drink a glass of water at room temperature.
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 to cope with the products entering it faster and better.
We maintain a balance. You need to eat vegetables in the same amount as foods – sources of unsaturated fatty acids. These are seeds, nuts, avocados, vegetable oils.
Carbohydrates in the morning, proteins in the evening. Foods that are rich in carbohydrates should be consumed in the morning. In the evening, protein dishes should be preferred.
Gentle heat treatment. Products can be boiled, stewed, baked and steamed. Roasting is prohibited.
Two liters of water per day – this is its mandatory limit.
Focus on slow carbohydrates. They take longer to digest, so they help you lose weight. The menu should include cereals, low-sugar vegetables, durum wheat pasta. You should not combine these products with animal and vegetable fats.
Foods that should be in the diet of the PP diet
To properly compose the menu, you need to include the following products that are allowed at the PP:
Potatoes and cereals. They are the main sources of carbohydrates. In addition, from them you can get minerals and vitamins necessary for the normal functioning of the body. Potatoes and cereals 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 dairy 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. Of these, 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 foods. Another of their value is help in the absorption of iron, against the background of a 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 useful fatty acids, vitamin E. For such products, the skin will reward its owner with a radiant look.
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 at an intuitive level.
The following are under the ban:
Alcoholic drinks.
Fast food.
Semi-finished products.
Products that contain flavor enhancers, preservatives, emulsifiers, etc.
Drinks containing gases.
Rusks, snacks, chips.
Chocolate bars, confectionery products made on an industrial scale.
Purchased factory sauces: mayonnaise, ketchup, aioli, etc.
Power plan
To create a menu, you need to focus on the following recommendations:
For breakfast, eat foods that are a source of protein and complex carbohydrates. It can be porridge cooked in water. You can also use milk for cooking cereals, but it should be diluted with water in equal proportions. For breakfast, you can eat cottage cheese with berries, pasta with grated cheese, scrambled eggs with vegetables. The so-called oatmeal is popular. Unsweetened tea or coffee is used as a drink.
Eat after 2 hours. For this purpose, foods are suitable 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 products – sources of fats, proteins and carbohydrates. It is important not to overeat.
After another 2 hours, you can again have a snack. For this purpose, cottage cheese with berries, cinnamon kefir, banana, coffee or tea with cottage cheese 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 fresh vegetable salad with vegetable oil dressing.
Menu options for the day
Diet options for 1 day
Interesting recipes
Zrazy with minced chicken
Total calories: 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 onion feathers.
Salt and seasonings.
Onions are cut, added to minced meat, salted and peppered. Eggs are boiled and crushed, mixed with soft cheese. A cake is formed from minced meat, in the center of which the filling is laid out, and then sealed. Spread the zrazy on a baking sheet, add a little water and bake at a temperature of 200 ° C for half an hour.
Salad
Calories: 81 kcal. Proteins: 9,8 g Fats: 1,6 g Carbohydrates: 6,4 g
To prepare a 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. Dress the salad with yogurt.
Egg pancake with salmon
Calories: 170 kcal. Fats: 11,5 g Proteins: 15 g Carbohydrates: 0,5 g
Two eggs are beaten with a whisk along with salt. Pour the egg mass into the pan, keep under a closed lid for 3 minutes. Spread the fillet of red fish (50 g) and 20 g of curd cheese on top, sprinkle with herbs. Roll everything into a roll and cut. You can serve the dish to the table.
PP burger
Calorie content per 100 g of product: 122 kcal. Proteins: 13g Fats: 2,5g Carbohydrates: 11,3g
To make buns, you will need the following products:
120 g whole grain flour.
80 g cornmeal.
120 ml kefir.
Xnumx curd.
One egg.
Half a teaspoon of baking powder.
Salt and some sweetener.
All components are mixed with each other, knead the dough, it is enough for 3 buns. Each of them needs to be cut in the middle, but not completely. Lubricate 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, transferring them to the wire rack.
For the filling, 100 g of chicken fillet is taken for one burger, the meat is cut from the thigh and fried. Cut radish and cucumber. Cut the bun in half, spread the cheese on one half and move it to a hot frying pan under a closed lid so that the cheese melts. Then spread the lettuce and sauce on top of the cheese. To make the sauce, mix 2 teaspoons of yogurt and 1/3 teaspoon of mustard, with a teaspoon of lemon juice and garlic. Sliced radish and cucumber are laid on top of the sauce, and then chicken fillet. All this is covered with the second half of the bun. 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 mussels are added to this mixture, pepper and pour in 3 tablespoons of soy sauce. Cover the pan with a lid and simmer for 10 minutes. Before serving, mussels are poured over with lemon juice and sprinkled with parsley.
Pros of PP
Proper nutrition really helps to lose weight. In addition, the body heals, and the person feels cheerful and full of strength.
There are other advantages of PP:
Such a diet is unique in that the feeling of hunger will not visit 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-calorie and do not contain harmful components.
Proper nutrition allows you to get rid of cellulite, bring skin, hair and nails in order.
All products are available in financial terms, which allows you to save the budget. Although at first glance it may seem that the diet will “hit” the wallet. In fact, it is enough to try to sit on such a diet for several weeks to understand that it is very affordable, and most importantly, healthy.
10 weight loss mistakes
The most common mistakes of losing weight:
You can not strictly limit yourself in everything. If you want to eat something from forbidden foods, then you can do it, but only in the morning and in small quantities.
You can’t cut calories too much. This will lead to the fact that at first it will be possible to lose weight very quickly, and then the weight will also quickly return. And all of it will be represented by body fat. Metabolism will slow down and health will deteriorate. Therefore, one should not make such a common mistake as a sharp restriction of the diet.
The decision that you can eat any food will be wrong, the main thing is not to go beyond the limits of a given calorie content. Food must be healthy.
Don’t cut carbs off the menu. This will inevitably lead to the fact that a person will have an increased craving for sweets. Therefore, a person will definitely have a breakdown, and he will overeat sweets and buns. Slow carbs are essential. With them, you can effectively lose weight without harm to health.
You can’t eat in the evenings – this is the most common mistake that many losing weight make. Dinner is a must, but priority should be given to protein foods that supplement with fiber.
It is unacceptable to remove fats from the diet. The daily norm for an adult is 1 g of fat per 1 kg of body weight. Fat deficiency should not be more than 20%.
Be sure to take into account all the foods that were eaten throughout the day. And it doesn’t matter if it’s a cookie that you ate after your child or sweet tea. It would be a mistake not to include them in the total daily calorie intake.
If a person does not make a clear plan for himself, according to which he will eat, this is another of his mistakes. The menu should be planned for a week or at least one day. This allows you to increase your self-discipline.
Non-compliance with the regimen is a serious error, which will manifest itself as fat deposits in problem areas of the body. Between approaches to the table should not pass more than 4 hours. Do not skip main meals. If you go hungry throughout the day, then in the evening you will definitely overeat, which is contrary to the principles of PP.
You can not compare yourself with other people, eat like them. Each organism is individual, this applies not only to the plumb line, but also to the state of health, the speed of metabolic processes, etc.