The diet for weight loss according to the system of proper nutrition (PP) can be treated differently. You can criticize and find flaws in it or fanatically adhere to it all your life, enjoying your appearance. But the fact that the PP system is effective and has helped thousands of fat people who have dropped their hands is a fact proven by time and confirmed by nutritionists. Proper nutrition is not only cabbage salads and steamed fish. Under the PP system, millions of recipes for breakfast, lunch and dinner have been created, many of which satisfy the needs of the body and deserve to be included in the plan for proper nutrition of every person! PP program Focus on the "food pyramid", according to which 40% of the dishes on your table should contain complex carbohydrates (these include whole grain bread, all types of cereals except semolina, as well as cereals), 35% are fresh and steamed or baked vegetables and fruits, and 20% are healthy proteins (lean meat, any kind of poultry and fish, sour-milk and dairy products). The remaining 5% can be fat and sugar. Combine meat with vegetables and fruits. If you really want it, then you can have a little sweet. But do not exceed the allowable rate of sugar-containing products per day - 5 teaspoons. Better yet, replace the sugar with honey. All desserts can be consumed only in the first half of the day in order to have time to burn the calories received before the evening. Make sure that your body receives a sufficient amount of protein (a person needs at least 100-150 g per day). Protein is a building material that renews cells and maintains muscle performance. If you have given up meat and poultry, you should eat vegetable proteins, which are present in large quantities in legumes, nuts and soy. Avoid convenience foods, fast food and sauces, as well as canned food. Sugar and salt are added in large quantities even to ketchup.

1. Proper nutrition for weight loss: a menu for every day
The diet for weight loss according to the system of proper nutrition (PP) can
be treated differently. You can criticize and find flaws in it or fanatically adhere
to it all your life, enjoying your appearance. But the fact that the PP system is
effective and has helped thousands of fat people who have dropped their
hands is a fact proven by time and confirmed by nutritionists.
Proper nutrition is not only cabbage salads and steamed fish. Under the PP
system, millions of recipes for breakfast, lunch and dinner have been created,
many of which satisfy the needs of the body and deserve to be included in the
plan for proper nutrition of every person!
PP program
Focus on the "food pyramid", according to which 40% of the dishes on your
table should contain complex carbohydrates (these include whole grain bread,
all types of cereals except semolina, as well as cereals), 35% are fresh and
steamed or baked vegetables and fruits, and 20% are healthy proteins (lean

2. meat, any kind of poultry and fish, sour-milk and dairy products). The
remaining 5% can be fat and sugar.
Combine meat with vegetables and fruits.
If you really want it, then you can have a little sweet. But do not exceed the
allowable rate of sugar-containing products per day - 5 teaspoons. Better yet,
replace the sugar with honey. All desserts can be consumed only in the first
half of the day in order to have time to burn the calories received before the
evening.
Make sure that your body receives a sufficient amount of protein (a person
needs at least 100-150 g per day). Protein is a building material that renews
cells and maintains muscle performance. If you have given up meat and
poultry, you should eat vegetable proteins, which are present in large
quantities in legumes, nuts and soy.
Avoid convenience foods, fast food and sauces, as well as canned food.
Sugar and salt are added in large quantities even to ketchup.
Timing
Each diet can only be used for a limited time. Upon reaching the result, you
should switch to a healthy diet. If you start adhering to proper nutrition, then
you won’t have to give up your favorite and unhealthy food at all. But you
should strictly control the time and volume of consumption of such products,
as well as compensate for their calorie content with physical activity.

3. Proper nutrition is so correct and beneficial that it can and even must be
followed throughout life in the name of a slim figure and a healthy appearance.
It's time to make your own menu!
How to make a meal plan for weight loss
Individual planning of your own menu for the day, week, month will help
develop the habit of eating right and in a strictly defined mode. Fractional - at
least 3 times, and preferably 5-6 times a day - the diet is the key to food
discipline. Do not break or rebuild your usual daily routine. Rely on your
lifestyle when drawing up a plan.
Meal regimen for "larks" (people who wake up, for example, at
6.00 o'clock, and go to bed at 22.00)
● Have breakfast at 7:00 am
● At 10.00 arrange a second light breakfast
● At 13.00 go to lunch
● At 16.00 time for afternoon tea

4. ● Have dinner at 19.00
Eating regimen for "owls" (people who get up after 9.00
and go to bed around 00.00 at night)
● Have breakfast at 10:00 am
● At 13.00 time for lunch
● At 15.00 it's time for lunch
● At 17.00 go for an afternoon snack
● At 20.00 it's time for dinner
Thus, adjust the meal regimen to your daily routine.
Main Recommendations
breakfast should be one hour after getting up
in the morning on an empty stomach drink 250 ml of warm plain water
Between any meals, keep the time at 2-3 hours
sit down to dinner earlier or no later than two hours before bedtime
For proper weight loss, you need to keep a record of the calories of all
foods eaten. To do this, get a notepad or a special application on your
phone and make notes even about the volume of water or juice you
drink.

5. What is important when planning a menu
When planning a weekly menu, immediately prepare a grocery
shopping list. And immediately distribute what day you will cook. On
some days, for example, chicken and fish should get in. One day, you
should put a light vegetable salad for dinner and a hearty beef steak for
lunch, etc.
Don't skip breakfast even if you don't feel hungry. Each breakfast should
be balanced and nutritious - 50% of the daily carbohydrate intake
should be for breakfast, leave 30% for proteins, and 20% for fats.
Dinner should contain mostly proteins. For example, low-fat cottage
cheese, baked chicken or steamed fish.
Snacks, second breakfasts - correct and balanced snacks between
main meals. But they should not turn into a full meal. Prepare fresh fruit
for a snack (you can have one banana, 150-200 g of grapes, one large
apple), fresh or boiled vegetables (cabbage, tomato, carrot, radish,
etc.), dried fruits or nuts (the latter should be unsalted and not in
volume). more than 30 g per dose).
When counting calories, subtract those burned during physical activity.
For example, if you are planning to walk around the city all day long or
have planned a long-distance cyclocross, increase your diet for that day.
Plan the right amount of carbohydrates and proteins, and have a good
breakfast before leaving the house.
Drink plain drinking water - not chilled or boiling water (it cleanses the
gastrointestinal tract and starts metabolic processes). Green tea is
useful for losing weight (it speeds up metabolism, replenishes the
body's need for antioxidants and perfectly suppresses appetite).
You can drink coffee, but use its high-calorie variations (latte or
cappuccino) only before lunch.

6. Losing weight mistakes
● Disruptions to sweets and starchy foods (they should not be
completely excluded, but dose the doses so as not to violate the
daily calorie intake).
● Fried and smoked. Such heat treatment of food is possible if you
fry without oil, on an open fire, and smoke for no more than 20
minutes in a natural way (not with artificial smoke).
● Prefer raw vegetables and fruits to boiled and baked foods,
consume a maximum of greens of all varieties.
● Heavy dinner with large portions. Boil or stew meat or fish, be
sure to add a fresh vegetable (for example, 200 g of stewed beef
with one fresh cucumber).
● Frequent use of alcohol. It should be avoided, as it is quite high in
calories and can provoke a strong feeling of hunger.
● Do not drink water while eating. As well as tea or juice. Brew a
glass of tea only an hour before meals and half an hour after.
● Be careful with salt, seasonings and sauces. All this greatly
stimulates the appetite and can lead to disruption of the regimen
and overeating.
● Meals should not be skipped. Let you always have a package of
nuts, water with lemon or a handful of raisins with you. So you
pacify your appetite and avoid overeating during a delayed meal.

7. Sample menu for the week
First day
Morning meal: rice 200 g, butter 10 g, one banana or one apple, black coffee.
Snack: dried gray bread, boiled egg, tomato.
Daily meal: steamed mackerel 200 g, Beijing cabbage salad with peas and
sunflower oil 180 grams.
Second snack: low-fat cottage cheese 120 g with a spoonful of 10% sour
cream, green apple, 200 ml of tea.
Evening meal: boiled vegetables 220 g, baked beef 140 g
Second day
Morning meal: sandwich from a slice of whole grain bread, creamy
cottage cheese and cucumber plastic, grapes 100 g, tea or coffee with
honey.
Snack: cottage cheese 50 g with a teaspoon of honey.

8. Daily meal: meat broth 200 g, fresh Beijing cabbage salad with
cucumber and tomato seasoned with lemon juice.
Second snack: red apple and one kiwi, green or herbal tea.
Evening meal: lean beef 200 g, two fresh cucumbers.
Third day
Morning meal: boiled oatmeal without milk - 210 g, a spoonful of honey,
avocado and unsweetened coffee.
Snack: pine nuts or walnuts 60 g, green apple, tea, a circle of lemon.
Daily meal: brown rice 150 g, the same amount of steamed vegetables.
Second snack: cottage cheese casserole, semolina, banana 150 g,
herbal tea.
Evening meal: peeled seafood 200 g, two cucumbers and one tomato.
Fourth day
Morning meal: oatmeal with milk 200 g, fresh raspberries, blackberries,
blueberries or strawberries - 100 g.
Snack: 100 g low-fat unsweetened yogurt, a teaspoon of honey and
freshly brewed black coffee.
Daily meal: baked lean fish 250 g, sauerkraut 130 g.
Second snack: salad of tomatoes, cucumbers, seasoned with low-fat
sour cream 200 g.
Evening meal: baked chicken 200 g without skin, sprinkled with 30 g of
parmesan, plus two cucumbers.
Fifth day

9. Morning meal: mashed potatoes on water 200 g with the addition of 30
g butter, one boiled egg, one cucumber.
Snack: green tea and two kiwis.
Daily meal: mushroom soup with pearl barley 260 g, dried slice of bread
or crackers and 10 g of cheese.
Second snack: homemade casserole of cottage cheese, raisins and
yogurt 150 g.
Evening meal: baked hake 200 g and seaweed 100 g.
Sixth day
Morning meal: a beaten omelet from two eggs and 150 ml of milk,
freshly brewed black coffee.
Snack: grapefruit or pomelo.
Daily meal: baked potatoes 150 g with champignons 100 g, baked
chicken meat 70 g.
Second snack: kefir or low-fat drinking yogurt 200 ml, one green apple.
Evening meal: low-fat cottage cheese 150 g without added sugar, two
apples baked in the oven.
Seventh day
Morning meal: millet porridge on water 200 g with butter 30 g, a glass of
black tea without sugar.
Second morning meal: kiwi and banana.
Daily meal: vegetable stewed casserole + 20 g of cheese - 250 g, boiled
chicken fillet - 100 g.

10. Second snack: boiled shrimp 200 g, carrot or tomato juice 200 ml.
Evening meal: steamed fish cake 150 g, boiled white rice 100 g, one
tomato.
Diet Plan