PP Diet - 7 Diet Principles, Menus, Recipes, Reviews

2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-17 02:10

Diet PP: principles, menus, pros

What is the PP diet? This is, first of all, the abbreviation "proper nutrition". With the help of such a diet, you can regulate metabolic processes in the body, which will allow it to independently begin to get rid of fat deposits, 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 fatty deposits, excess fluid will be removed from the body. Therefore, in the first 1-2 months, you can even lose 5-6 kg. In the future, the rate of weight loss will decrease slightly, but the arrow on the scales will still continue to show smaller and smaller values.

Content:

• PP Basics
• Principles of PP
• Foods that should be in the diet of the PP diet
• Prohibited foods
• Power circuit
• Menu options for the day
• Interesting recipes
• Pros of PP
• 10 mistakes of losing weight
• Reviews and results

PP Basics

There are three basic rules for PP:

• The diet should be varied.
• It is imperative 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 will be able to receive 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 food to compose it. A person should have a food set prepared for at least a week.

It should be borne in mind that even if all the principles of proper nutrition are observed, a person can continue to get better, since he will not withstand the permissible daily calorie intake. It is equally important to calculate the correct ratio of protein, fat and carbohydrates. Therefore, it is difficult to do without a calorie calculator and keeping a food diary on the PC.

It is imperative to weigh 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. Already after a few weeks it will be possible to calculate the calorie content of dishes "by eye".

Do not consume less than 1200 kcal per day, as this can be hazardous to health.

The diet 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", putting it in the 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.

Principles of PP

PP principles to follow to start losing weight:

1. We drink water. Every morning, immediately after waking up, you must drink a glass of water at room temperature.
2. We eat often. You need to eat according to the principle of fractionality. 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 food entering it faster and better.
3. We keep the balance. You need to eat vegetables in the same amount as foods that are sources of unsaturated fatty acids. These are seeds, nuts, avocados, vegetable oils.
4. Carbohydrates - in the morning, proteins - in the evening. Foods that are rich in carbohydrates should be consumed in the morning. In the evening, protein meals should be preferred.
5. Gentle heat treatment. Foods can be boiled, stewed, baked and steamed. Frying is prohibited.
6. Two liters of water a day is a mandatory limit.

7. The emphasis on slow carbohydrates. They take longer to digest, so they help you lose weight. The menu should contain cereals, vegetables with a low sugar content, and durum wheat pasta. Do not combine these products with animal and vegetable fats.

Foods that should be in the diet of the PP diet

To correctly compose the menu, you need to include the following products that are allowed on the PP:

• Potatoes and cereals. 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. In potatoes and cereals, there is 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 of their value is assistance 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 has a bacteriostatic effect.

Prohibited foods

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 ban includes:

• Alcoholic drinks.
• Fast food.
• Semi-finished products.
• Products that contain flavor enhancers, preservatives, emulsifiers, etc.
• Drinks containing gases.
• Rusks, snacks, chips.
• Chocolate bars, confectionery, manufactured on an industrial scale.
• Purchased factory sauces: mayonnaise, ketchup, aioli, etc.

Power circuit

To compose a menu, you need to focus on the following recommendations:

• At breakfast, they 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. At breakfast you can eat cottage cheese with berries, pasta with grated cheese, omelet with vegetables. The so-called oatmeal is popular. Unsweetened tea or coffee is used as drinks.
• After 2 hours, you need to have a snack. Foods that are sources of complex carbohydrates and foods containing fats are suitable for this purpose. For example, you can eat an apple or nuts.
• Lunch should be balanced in composition. It should contain foods - sources of fats, proteins and carbohydrates. It is also important not to overeat.
• After another 2 hours, you can have a snack again. For this purpose, suitable cottage cheese with berries, kefir with cinnamon, banana, coffee or tea with cottage cheese dessert.
• Dinner should contain protein foods. Therefore, for an evening meal, you can choose any fish, boiled or baked, as well as a salad of fresh vegetables with vegetable oil dressing.

Menu options for the day

Diet options for 1 day

Lunch: 10:30	Lunch: 13:30	Afternoon snack: 18:30	Dinner	Daily kcal (amount of proteins, fats, carbohydrates)
# 1	Oatmeal with salmon and curd cheese. Total: 382 kcal	Baked apple with raisins, 130 ml of yogurt	Beef cutlet - 110 g, boiled buckwheat - 130 g, lecho with beans and carrots - 100 g. The total calorie intake for lunch is 422 kcal.	Sandwich with vegetables and cheese - calorie content is 225 kcal	Tuna salad - 250 g. The total calorie content of dinner - 251 kcal	Per day - 1471 kcal, where: B - 102.2 g F - 53.4 g Y - 138.2 g
# 2	Cottage cheese and banana pancakes with sour cream - 250 g, total calories 388 kcal	Orange and 15 g of almonds. Total calorie content - 170 kcal	Baked salmon - 130 g, Rice with vegetables - 150 g, Cherry - 100 g Total: 452 kcal	Bread Gridnev - 40 g; Curd cheese - 20 g; Boiled egg. Total: 196 kcal	Turkey fillet in soy sauce - 135 g, Steamed vegetables - 100 g. Total: 272 kcal	Per day - 1478 kcal, where: B: 97.5 g W: 54.1 g Y: 158.1g
No. 3	Sandwiches with whole grain flour loaf, lightly salted salmon with egg - 220 g Total: 400 kcal	Fruit salad - 200 g. Total: 208 kcal	Beef baked with vegetables - 210 g, Carrot and radish salad - 120 g. Total: 415 kcal.	Cottage cheese with kiwi and yogurt - 220 g. Total: 183 kcal	PP pizza - 110 g; Kefir - 170 ml. Total: 287 kcal.	For knocking - 1493 kcal, glee: B: 104 g W: 54.1 g Y: 137 g
# 4	Pancakes with whole grain flour - 3 pcs. Pancake filling: cottage cheese and unsweetened yogurt. Total: 363 kcal	Fruit salad - 15 g. Total: 156 kcal	Braised turkey liver - 150 g; Boiled rice with mushrooms - 150 g; One tomato. Total: 409 kcal.	A sandwich with curd cheese and lightly salted salmon. Total: 177 kcal.	Minced fish cutlet - 100 g; Vegetable salad - 200 g; Kefir - 200 ml. Total: 335 kcal.	Per day - 1440 kcal, where: W: 53.3 g B: 101.4 g Y: 147.5g
# 5	Oatmeal with cottage cheese and banana Total: 401 kcal	Orange and 17 walnuts. Total: 178 kcal	Cutlet with minced turkey and cheese - 100 g; Boiled buckwheat - 100 g; Beet salad - 115 g. Total: 4-01 kcal	Chocolate muffins with cottage cheese - 105 g. Total: 178 kcal.	Tuna and Bean Salad - 265 g. Total6 327 kcal	For knocking - 1486 kcal, where: B: 114.5 g W: 50.5 g; Y: 147.1 g
# 6	Fruit pilaf - 250 g, boiled egg. Total: 380 kcal	Pear and peach. Total: 117 kcal	Turkey in soy sauce - 150 g; Pasta - 120 g; Tomato. Total: 437 kcal.	Cheesecakes - 150 g. Total: 227 kcal.	Fish casserole with cauliflower - 200 g; Tomato; A glass of kefir - 200 ml. Total: 356 kcal.	For knocking - 1516 kcal, where: B: 106.6g W: 48.9 g U: 164 g
# 7	Casserole with cottage cheese - 250 g; Yogurt - 50 g. Total: 415 kcal.	Fruit salad - 250 g. Total: 218 kcal.	Naval pasta with turkey meat - 250 g; Vegetables in salad with olive oil - 200 g. Total: 369 kcal.	Zucchini pancakes - 100 g; Yogurt - 50 g. Total: 236 kcal.	Turkey in soy sauce - 150 g; Vegetable salad - 200 g. Total: 258 kcal.	For knocking - 1495 kcal, where: B: 105.2 g W: 53.1 g Y: 149.1 g

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 foods:

• 0.7 kg of minced chicken based on the thigh and poultry breast, to be taken in equal proportions.
• One onion.
• 3 eggs.
• 50 g of curd cheese.
• 6 green onion feathers.
• Salt and spices.

Cut the onion, add it to the minced meat, salt and pepper. Eggs are boiled and chopped, mixed with soft cheese. A flat cake is formed from the minced meat, in the center of which the filling is spread, and then sealed. Spread zrazy on a baking sheet, add a little water and bake at 200 ° C for half an hour.

Salad

Caloric content: 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, chopped finely, canned beans and corn, chopped cucumbers, grated cheese and crushed garlic are added to it. Dress the salad with yogurt.

Egg pancake with salmon

Caloric content: 170 kcal. Fats: 11.5 g. Proteins: 15 g. Carbohydrates: 0.5 g.

Beat two eggs with a whisk together with salt. The egg mass is poured into the pan, kept under a closed lid for 3 minutes. Top with fillet of red fish (50 g) and 20 g of curd cheese, sprinkle with herbs. Roll everything up and cut. You can serve the dish to the table.

PP burger

Caloric content per 100 g of product: 122 kcal. Proteins: 13 g. Fats: 2.5 g. Carbohydrates: 11.3 g.

To make buns, you need the following products:

• 120 g whole grain flour.
• 80 g corn flour.
• 120 ml of kefir.
• 80 g of cottage cheese.
• One egg.
• Half a teaspoon of baking powder.
• Salt and some sweetener.

All components are mixed with each other, the dough is kneaded, it is enough for 3 buns. Each of them needs to be cut in the middle, but not completely. Grease the buns with yolk, sprinkle with sesame seeds and bake in the oven at 180 degrees for 40 minutes. The buns are also cooled in the oven by placing them on the wire rack.

For the filling for one burger, take 100 g of chicken fillet, cut the meat from the thigh and fry it. Radish and cucumber are cut. Cut the bun in half, spread the cheese on one half and transfer it to a hot pan under the closed lid to melt the cheese. Then spread lettuce and sauce on top of the cheese. To make the sauce, you need to mix 2 teaspoons of yogurt and 1/3 teaspoon of mustard, with a teaspoon of lemon juice and garlic. Shredded radish and cucumber are spread over the sauce, and then chicken fillet. All this is covered with the second half of the bun. PP burger is ready.

Fried mussels

The frozen mussels are washed under running water (0.4 kg of mussels), then scalded with boiling water. An onion with bell pepper, 2 cloves of garlic and 150 g of frozen corn are fried in oil. Then to this mixture add mussels, pepper and pour in 3 tablespoons of soy sauce. Cover the pan with a lid and simmer for 10 minutes. Before serving, the mussels are poured with lemon juice and sprinkled with parsley.

Pros of PP

Eating the right diet really helps you lose weight. In addition, the body is healed, and the person feels vigorous and full of energy.

There are other advantages of PP:

• Such a diet is unique in that the feeling of hunger will not visit the losing weight at all. At the same time, he will eat varied and tasty.
• Desserts are allowed on PP, the main thing is that they are low in calories and do not contain harmful components.
• Proper nutrition allows you to get rid of cellulite, put your skin, hair and nails in order.
• All products are financially available to save 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 mistakes of losing weight

The most common mistakes of losing weight:

• You cannot 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 cannot 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. Moreover, 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 specified calorie content. Food must be healthy.
• Don't cut back on carbs on the menu. This will inevitably lead to the fact that a person's cravings for sweets will increase. Therefore, a person will surely have a breakdown, and he will move 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. It is imperative to have supper, but priority should be given to protein foods that are supplemented with fiber.
• It is unacceptable to remove fats from the diet. The daily allowance 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 have been eaten throughout the day. And it doesn't matter if it is a cookie that you eaten for a child or sweet tea. Not adding them to the total daily calorie intake would be a mistake.
• 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 for increased self-discipline.
• Failure to comply with the regimen is a serious error, which will manifest itself as fatty deposits on 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 overeating will surely happen in the evening, which is contrary to the principles of PP.
• You cannot 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.

Reviews and results

Anna: “The PP diet is the best one I have seen from my own experience. After giving birth, I gained 12 kg. It was impossible to cut back on my diet, since I was breastfeeding my daughter. There was no time for the gym, so I decided that PP was my only way to get back in shape. At first I was worried that the diet would not be varied, but when I studied it in detail, I was convinced that it was not. You only need to give up fatty, fried and flour dishes. Although I didn't eat fast food anyway, and neither did sweets. In just a month, I managed to lose 2 kg. After another month, I lost another 2 kg. Now my weight has stabilized, I have returned to my previous shape, but I haven’t returned to the previous diet - so much I liked the PP. I also teach the child to eat right. The only one who resists my new way of life is my husband,but I think I will wean him off mayonnaise and fried foods.

Ekaterina: “Two years ago my husband left me, which radically changed my life. I didn't know how to live on. He left me because of excess weight, which, with a height of 169 cm, was 95 kg. Later, my husband confessed to me that he was ashamed to appear with me in public.

After my loved one left, I gained another 15 kg. My dear friend saved me, it was she who brought me to a nutritionist, who made an individual meal plan. In addition, I visited a psychologist who helped me to understand myself.

I started to struggle with being overweight. For 6 months, I managed to lose 30 kg. Now I weigh 60 kg - all thanks to the PP diet. The main thing is not to despair and believe in yourself. I understood this for sure."

Albina: “It seems difficult to eat right only at first glance. For a long time I have not followed what I supply to my body. From time to time I tried to lose weight, but the weight quickly returned. At the same time, every time I thought that I could not do without my favorite harmful products.

However, the moment came when I pulled myself together. I've been on proper nutrition for a year now. In 6 months I managed to lose 15 kg, now the weight is excellent, it is stable. I feel very good, I forgot about the pain in my stomach and the feeling of heaviness. The skin looks amazing.

It was hard only in the first month of the diet, then it became my habit to eat right. Sometimes I even feed my husband wholesome desserts, but he doesn't even know about it."

The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).