Menu the right diet to normalize the metabolism and lose weight, which helps week, to get rid of the extra pounds and improve health in the short period of time. A healthy life-style is gaining Fans, but the controversy surrounding PP (proper nutrition) and its properties.
Helps, whether or not PP in weight loss?
Menu PP for a week to lose weight — the most important helpers in the fight against obesity. Firstly, the loss of pounds is due to the fact that from the food completely-fast carbs, such as cakes and sweet rolls. Quickly, you will be called due to the fact that they digested in a short period of time, not the nutrients, and immediately go into the fat depots.
The exception of those from carbohydrates menu gives the body the ability to revise existing fats and not to collect new.
Secondly, the food comes in small portions in short intervals. Thanks to such graphs in the sense of satiety the meals are always to be felt, and consequently the body does not need, collecting supplies for the case of the hunger strike.
Menu PP developed to day, and week, for the quality of the services on a certain foods to certain times of the day. For example, citrus fruits can you not eat for Breakfast, because the acid contained in the mucous membranes, however, and it is not recommend for dinner because of the sugar.
The best time to eat an orange for lunch or lunch. So it is with the other products. Carbs have it in the first half of the day, while the vegetables will be much more useful for the dinner. Fish is easy to digest in the evening and for lunch you can eat meat. Thanks to this scheme, the nutrition of the body can be optimally integrated with the preserved food.
At the end of all of the above measures, accelerating the metabolism, thanks to which the process of weight loss. Proper nutrition — the basis for a beautiful figure
On how much weight you can lose with the right diet
Development of a menu of PP for a week for weight loss, you should not expect immediate results. Before the your metabolism back to normal and starts properly, it needs time to happen. Pounds lost in first week — the water. Out swelling, and recovers the correct metabolism. So the result depends on the physical activity, the more, the faster the process of weight loss.
Sharp weight loss is very harmful for the health, and the purpose of the proper nutrition — lead the internal processes in the standard. Therefore, slimming, smooth, about 3-4 kg per month at a medium physical activity. To include such activities Cardio workout 3-4 times per week, daily walks with a duration of between 20 min.
Weight loss can increase, due to the large physical stress is exposed. For example, by 2 kg can increase a full Power workout 6 times per week, weight loss.
To remember is very important that the losing weight is an individual process. Amount of losing weight depends on the original excess weight. The higher it is, the faster you lose weight.
And with each kilogram relieves the body becoming more and more difficult to separate with your stocks, so that, the longer you sit on PP, the slower the process of weight loss.
But that does not mean that a healthy diet works, it means to process that the body begins, the last reserves in a "rainy day". In this period, it is better to start moving the scale and the volume of the body to measure a change that is tracked in a clearer way.
General recommendations for proper nutrition for losing weight
There are several principles of proper nutrition, so menu PP write for a week to lose weight, you need to your all:
- You drink a lot of water — water speeds up the metabolism, making the organism harmful substances.
- Do not skip meals — the missed meal provoke Hunger that leads to new Lipid deposits on the "black day".
- Use spices — fresh food, what bored is also varied, it was not, very quickly, what leads to a nervous breakdown. Spices and herbs a healthy meal help more appetizing.
- Don't give up — sugar can be harmful to replace as a sweetener, or honey and for baking, the flour made from rye or bran ground.
- You choose the fruit, which contain useful fiber.
- Long carbohydrates you must not were do without the dough, the better the varieties of all cereal crops. Just as white rice can be replaced with brown.
- Consume more calories than consumed.
- Diversification of the diet.
- The last meal should be 3-4 hours before sleep.
Exemplary menu for a week with a daily calories and 800 calories
At the diet of 800 kcal per day, 3 meals a day, snacking is missing. Vegetables and meat cook without oil. You can stew, simmer and bake. Dairy products defatted or with a Minimum of fat.
Menu PP to remove for a week to 800 kcal per day for those who have a sedentary way of life or not filing can result in a bite all 2-3 hours.
|Monday||Morning 249 kcal||101 G Of Cottage Cheese|
|Day 299 kcal||201 G Of Vegetables + 2 Eggs + Drink|
|Evening 249 kcal||299 G of vegetables + 1 egg + a Cup of yogurt|
|Tuesday||Morning 249 kcal||149. G. groats with milk|
|Day 299 kcal||249 ml of soup + unsweetened coffee with milk|
|Evening 260 kcal||305 G of vegetables +99 G red meat + a glass of milk|
|Wednesday||Morning 249 kcal||125 G Salad|
|Day 299 kcal||203 G Ragout + 154 G Of Chicken Meat|
|Evening 259 kcal||148 G of fish, stewed with vegetables|
|Thursday||Morning 249 kcal||Repeat the menu from Monday|
|Day 299 kcal||230 G of salad + 2 boiled eggs|
|Evening 239 kcal||208 G Ragout + 154 G of boiled meat|
|Friday||Morning 249 kcal||106 G of cottage cheese with sour cream (20%)|
|Day 299 kcal||204 G of green borscht|
|Night 244 kcal||154 G of cottage cheese + 1 glass of Kefir with ½ tablespoon of sugar|
|Saturday||Morning 249 kcal||Repeat the Breakfast Tuesday|
|Day 299 kcal||249 G of borscht to the claims of + 3 rye bread with Quark cheese, tomatoes and herbs 70 G|
|Evening 248 kcal||205 G hedgehog from Turkey and buckwheat + a glass of butter milk|
|Sunday||Morning 249 kcal||215 G omelet with cheese, tomato and herbs|
|Day 299 kcal||230 G stew without potatoes + 143 G chicken fillet + coffee unsweetened|
|Evening 240 kcal||152 G of meat + 201 G of vegetables + a glass of milk.|
Approximate menu for a week with 1000 calories a day
Menu PP for a week for weight loss the daily caloric content per 1000 kcal recommended for the sedentary way of life, as well as those who have a slow metabolism.
In this scheme, the power supply 5 meals are provided.
The vegetables you can cook, steaming, baking and stewing. Avoid adding oil.
Milk products or low fat, or with a Minimum of fat.
|Monday||Morning 249 kcal||150 G of cottage cheese with raisins|
|Lunch 99 kcal||99 G of fruit or berries|
|Day 299 kcal||99 G chicken + 99 G of buckwheat, without salt|
|Afternoon snack 99 kcal||1 cooked corn|
|Night 247 kcal||204 G of salad from vegetables of the season|
|Tuesday||Morning 249 kcal||1 egg + 1 slice of bread|
|Lunch 99 kcal||1 glass of Smoothie with skimmed milk or coconut milk and kiwi|
|Day 289 kcal||201 G of dietary Ratatouille|
|Between meal 79 kcal||30 G Of Cheese (30% Fat)|
|Night 301 kcal||80 G Chicken Breast|
|Wednesday||Morning 249 kcal||1 piece of black bread with cheese (Quark)|
|Lunch 99 kcal||143 G Of Grapes|
|Day 269 kcal||201 G of vegetables cutting|
|Afternoon Snack 90 kcal||Walnut 2 Piece|
|Evening 305 kcal||1 boiled egg|
|Thursday||Morning 249 kcal||145 G Of Cottage Cheese|
|Lunch 99 kcal||70 G of any berries|
|Day 309 kcal||201 G Of Vegetable Soup|
|Afternoon Snack 102 kcal||1 Cup Of Skim Milk|
|Evening 279 kcal||146 G of salad made of stewed zucchini, carrots and peppers|
|Friday||Morning 249 kcal||154 G of oatmeal in skim milk|
|Lunch 99 kcal||1 Piece Muesli Bar|
|Day 319 kcal||99 G of chicken breast + 99 G of any approved garnish|
|Afternoon Snack 97 kcal||1 piece of rye bread with a thin layer of cream cheese|
|Evening 249 kcal||130 G of seafood salad|
|Saturday||Morning 249 kcal||149 G of eggs and tomatoes|
|Lunch 99 kcal||1 orange|
|Day 279 kcal||201 G of green borscht PP|
|Afternoon Snack 100 kcal||99 G of low-fat yogurt|
|Evening 249 kcal||99 G of boiled beef|
|Sunday||Morning 249 kcal||149 G of cheese cake PP|
|Lunch 99 kcal||1 Apple|
|Day 305 kcal||99 G Of Fish + 99 G Of Vegetables|
|Afternoon Snack 102 kcal||1 Cup Of Yogurt|
|Evening 249 kcal||99 G of cut fruit|
Approximate menu for a week 1200 calories a day
Menu PP with the daily calories in the 1200 kcal is suitable for people with medium physical activity. In such a diet the daily stress, but also a full workout 3 times per week is recommended.
There are 3 main meals and 2 between meals. No specific recommendations, the main thing is to keep 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 of fish + 150 G of salad made of carrots and cabbage|
|Afternoon Snack 150 kcal||a few dry fruits|
|Night 287 kcal||249 G of salad from vegetables of the season|
|Tuesday||Tomorrow 284 kcal||249 G of oatmeal with berries|
|Lunch 149 kcal||1 glass of Smoothies made with low-fat cottage cheese with coconut milk and currants|
|Day 286 kcal||99 G of boiled chicken + 157 G of vegetables|
|Afternoon Snack-140 kcal||1 Cup Of Yogurt|
|Evening 305 kcal||201 G fried fish + 141 G of salad each|
|Wednesday||Morning 298 kcal||1 Hot-Greek-Sandwich|
|Lunch 156 kcal||1 Apple|
|Day 288 kcal||201 G of chicken soup + 153 G of salad from cucumbers and tomatoes|
|Between meal 309 kcal||99 G Of Cottage Cheese Casseroles|
|Evening 283 kcal||150 G chicken breast (Turkey or chicken)|
|Thursday||Tomorrow is 279 kcal||1 Oatmeal Pancakes|
|Lunch 149 kcal||1 Cup Of Yogurt|
|Day 300 kcal||201 G pilaf PP|
|Afternoon snack 139 kcal||99 G of salad made of red beets and carrots|
|Evening 306 kcal||99 G of beef liver + 99 G of any Supplement to cereal|
|Friday||Tomorrow 301 kcal||249 G of oat porridge 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 of salad from the Peking cabbage and cucumber|
|Evening 305 kcal||201 G chicken casserole with vegetables|
|Saturday||Morning 290 kcal||99 G of groats of wheat on the water + boiled egg|
|Lunch 149 kcal||99 G of fresh berries|
|Day 298 kcal||201 G Borsch PP + 1 Toast brown bread|
|Afternoon Snack-160 kcal||99 G low-fat cottage cheese|
|Night 295 kcal||2 eggs + 149 G of salad from fresh vegetables|
|Sunday||Tomorrow 294 kcal||1 oatmeal pancake with a filling made of 1 tomato|
|Lunch 149 kcal||1 Granola Bar|
|Day 289 kcal||201 G of chicken liver with vegetables|
|Afternoon snack 139 kcal||99 G of fresh vegetables|
|Evening 279 kcal||201 G of chicken breast casserole with vegetables|
Exemplary menu for a week with a daily calories 1500 calories
For the active menu fits on a 1500 kcal. To lose weight with this diet, we need the daily load. Also, the menu to fit those who work in connection with heavy physical loads.
Diet remains the same as the menu on 1200 kcal.
|Monday||Morning 351 kcal||2 boiled eggs + 1 cucumber + 1 Toast of rye bread with Quark cheese|
|Lunch 249 kcal||1 glass of banana Smoothie with Quark|
|Day 351 kcal||2 Chicken Burger PP + 149 grams of brown rice + 149 G of fresh vegetables|
|Afternoon Snack 249 kcal||10 Pieces Of Walnuts|
|Evening, 351 kcal||249 G of vegetable salad + 149 G of baked fish|
|Tuesday||Morning 351 kcal||249 G scrambled eggs with herbs and tomatoes|
|Lunch 249 kcal||1 Toast of black bread with cheese (fat content up to 30%)|
|Day 351 kcal||149 G Of Durum Wheat Pasta + 149 G Of Vegetable Salad + 99 G Of Minced Meat, Goulash|
|Afternoon Snack 249 kcal||1 Cup of yogurt with cinnamon|
|Evening, 351 kcal||249 G of gratin of fish and vegetables|
|Wednesday||Morning 351 kcal||Breakfast Is A Repeat Of Monday|
|Lunch 249 kcal||149 G of cottage cheese + ½ banana|
|Day 351 kcal||201 G Of Chicken Soup + 1 Toast Whole Grain Bread|
|Afternoon Snack 249 kcal||10 cashew nuts|
|Evening, 351 kcal||149 G Turkey + 249 G Of Vegetable Salad|
|Thursday||Morning 351 kcal||249 G of oatmeal in the water + 1 boiled egg|
|Lunch 249 kcal||149 G of cottage cheese casserole with fruit|
|Day 351 kcal||249 G of Ratatouille in the oven with lean meat + 50 G cheese|
|Afternoon Snack 249 kcal||8 dry fruits|
|Evening, 351 kcal||149 G of steamed fish + 249 G salad of cucumbers and tomatoes|
|Friday||Morning 351 kcal||201 G of buckwheat, boiled in water + 1 boiled egg|
|Lunch 249 kcal||149 G roll out of the Beijing cabbage with cottage cheese|
|Day 351 kcal||99 G of stew of chicken + 149 G of salad from the Peking cabbage + 149 G of buckwheat|
|Afternoon Snack 249 kcal||99 G of cottage cheese with 1 TSP jam|
|Evening, 351 kcal||249 G Chicken Broth + 2 Toast Of Black Bread|
|Saturday||Morning 351 kcal||99 G brown rice, cooked in water + 149 G of fresh vegetables|
|Lunch 249 kcal||99 G of low-fat yogurt + 1 pear|
|Day 351 kcal||277 G okroshka PP + 1 Toast of rye bread|
|Afternoon Snack 249 kcal||149 G of cheese cake that is baked in the oven|
|Evening, 351 kcal||249 G of Greek salad + meat, baked in the oven|
|Sunday||Morning 351 kcal||249 G of oat flour on the water, with the addition of dried fruits|
|Lunch 248 kcal||1 boiled egg + 99 G salad of beetroot|
|Day 351 kcal||99 G of porridge made from grains allowed + 99 grams of boiled chicken meat + 1 cucumber|
|Afternoon Snack 259 kcal||1 glass of freshly squeezed juice + 2 oats biscuits PP|
|Evening, 351 kcal||149 G of beef + 149 G of salad made of tomatoes|
The main thing to remember is that weight reduction is an individual process, and PP is not just a diet but a new way of life.