Proper nutrition menu for a week for weight loss

There are dozens, if not hundreds, of diets that promise rapid weight loss. Most of them don't work, or don't work right, or don't work for you, or are really harmful. That is why nutritionists recommend that you undergo a full examination and get advice before choosing your own dietary regimen. However, there is one diet option that will suit almost everyone (of course, with some adjustments). This is proper nutrition.

What is proper nutrition

First of all, this is a diet that does not require drastic measures. Surely you have heard of such systems where it is recommended to sit on water alone for a whole week, or eat exclusively buckwheat, or completely eliminate carbohydrates from the diet? This "one-sided" approach not only does not help in the long run, but also harms health. That is why a proper nutrition system was developed, which allows you to saturate the body with all the necessary substances and at the same time helps to get rid of extra pounds. True, it is not fashionable to talk about proper nutrition as a simple rational approach to food. Therefore, more and more often it is called diet food or PP-diet for weight loss.

Important to remember: Excess weight increases the risk of cardiovascular diseases, diabetes, increases cholesterol levels and blood pressure.

How does it help you lose weight

The modern pace of life dictates its own rules. Eating fast food is simple and convenient, homemade food is replaced by semi-finished products, and industrial sweets promise a quick snack. Fortunately, proper nutrition is now in vogue, which dictates a return to the diet laid down in a person literally at the genetic level. Yes, any diets and restrictions (including vegetarianism) are malnutrition. The human body requires a certain amount of BJU and different types of food, including animal protein. You need to reduce not the amount of food, but the level of its calorie content. There is another option: leave calories alone, but increase the level of physical activity. For example, start walking regularly at least 3 kilometers a day, do exercises, stop using elevators. Of course, all unhealthy foods in the diet should be replaced with healthy alternatives.

The benefits of proper nutrition for the body

Refusal of a harmful diet allows you not only to get rid of bad habits, but also to strengthen your own health. Of course, this will not get rid of chronic diseases, but it will help reduce the frequency of relapses and make the course milder. For example, patients with cholecystitis notice significant improvements in their own condition after adjusting their diet together with a nutritionist. Moreover, it is not at all necessary to adhere to diet No. 5 throughout your life: you need to exclude dishes that provoke relapses from the diet and adhere to dietary nutrition according to the PP system.

How to replace junk food

For those who do not suffer from gastrointestinal diseases, meals can be included in the diet that will replace junk food. The fact is that our body, not receiving any necessary substances, begins to send signals to the brain about their need. As a result, there is a desire to eat junk food, which, as it seems to our body, will quickly saturate its need for vitamins and microelements. True, this will not happen, since fast food mainly contains sugar and flavors that give the brain a lot of glucose. The result is a deception of the body, and the deficiency of substances does not disappear anywhere. Look at this table to understand where it comes from.

We want	Wants the body	Useful Alternative
fatty foods, sweet carbonated drinks	Calcium, glucose	Dairy, legumes, sesame, nuts, dried fruits, honey
Sweet buns	Nitrogen	legumes, beans
Milk chocolate	Magnesium	Baked potato, sea fish
Sweets	Chromium, slow carbohydrates	Fruit, honey, cereal cereals
salty food	Sodium chloride, calcium	seaweed, fresh cucumbers, apples

Replacing the harmful with the useful helps to saturate the body with the substances it needs without any harm.

How it works

Most diets are based on the principles of healthy eating, but some come into direct confrontation with its foundations. The main thing you need to know about PP and dietary nutrition is that it is selected individually, based on the characteristics of the body. Proper nutrition for a perfectly healthy person, for a pregnant / lactating woman or for a diabetic will be different. And that's okay. What other principles should be observed when following the PP?

1. Restriction of salt intake.It is not excluded from the diet, but they begin to add 1. 5-2 times less. By the way, the taste of dishes from this, by the way, does not deteriorate, but, on the contrary, becomes more pronounced, since as a result of long-term use of "undersalted" food, taste buds are cleaned.

2. Compliance with the drinking regime.It is recommended to drink at least 200 ml of pure warm water in the morning on an empty stomach and before going to bed.

3. Exclusion of overly fried foods.Stew, steam, boil, bake - in a word, anything except frying in an excessive amount of oil.

4. Exclusion from the diet of foods that do not have the correct balance of BJU. These are semi-finished products, fast food, industrial chocolate and factory sausage, canned food, carbonated drinks.

5. Decreased consumption of fast carbohydrates.They need to be replaced with slow ones. The diet should include cereals, whole grain wholemeal bread, durum wheat pasta, vegetables.

It is worth adding to the diet more seasonal fruits and vegetables, polyunsaturated fats, which are found in large quantities in seafood, avocados, seeds and nuts. The volume of animal proteins is calculated from the formula "1 g of protein per 1 kg of weight. "In the first half of the day, carbohydrate meals should prevail in the diet, and protein meals in the second. It is necessary to eat 4-5 times a day, the maximum period between meals should not exceed 4 hours. Before going to bed, you can eat no later than 3 hours. It is recommended to eat at the same time. Excessively hot foods should not be eaten, they should be at a comfortable temperature. Chew slowly and carefully: digestion begins in the mouth, when saliva coats the pieces of food, which subsequently gives the stomach the opportunity to digest it more easily.

We compose the menu

The proper nutrition system does not imply a strict menu. This is a diet that requires only the right food and adherence to the regime. Each person must independently draw up a suitable diet for himself for a week. Approximately it will look like this.

meal/day	Breakfast	Dinner	Dinner	Snack
Monday	Cheese sandwich / cottage cheese casserole / scrambled eggs, a glass of tea or black coffee	Stewed or baked meat with steamed vegetables; a cup of green tea or freshly squeezed juice	Braised beans or cauliflower, piece of chicken breast tea or glass of milk	a glass of kefir, apple or other seasonal fruit
Tuesday	Fresh vegetable salad / omelette with mushrooms / scrambled eggs, a glass of tea or black coffee	Vegetable soup puree with cheese or mushrooms, piece of boiled meat Cup of tea	Boiled or stewed fish with rice or buckwheat, a glass of juice	seasonal fruit
Wednesday	Omelet with herbs or scrambled eggs / baked vegetables, a glass of tea or black coffee	Steamed cutlets or boiled chicken breast with stewed or baked vegetables, glass of fresh juice	Cottage cheese with herbs or baked vegetables, a glass of juice	Dairy products
Thursday	fresh vegetable salad, a cheese sandwich, a glass of tea or black coffee	pasta or rice boiled fish or meat, a glass of tea or juice	Steamed cutlets or fish, vegetable salad or baked broccoli, a glass of milk	seasonal fruit
Friday	Cereal porridge or casserole, a glass of tea or black coffee	Vegetable cream soup: pumpkin, cheese, mushroom; a glass of tea	Steamed vegetables with chicken or turkey, juice	Ryazhenka, kefir
Saturday	Baked potatoes with meat or other vegetables, juice	Baked fish with boiled rice, a fresh vegetable salad	Curd casserole with berries, Fresh Juice	seasonal fruit
Sunday	Green salad, toast, fruit drink	steam veal, baked or stewed vegetables, juice or tea	Steamed omelet with green beans unsweetened fruits	Protein cocktail

The diet can and should be adapted to your own goals and capabilities. For example, someone may need to avoid certain foods entirely due to allergies. Diabetics need to reduce the amount of carbohydrates consumed, and pregnant women should add more animal protein. A healthy diet knows no time limits. It can be applied throughout life: after all, such a principle of food is inherent in us by nature itself. So, if you chose PP as a diet for weight loss, you should not return to the usual menu after achieving the desired result. Firstly, such a breakdown will easily return any lost kilograms, and secondly, the body will react extremely negatively to this.

Healthy snack foods

If the body stubbornly requires tasty and fast food, instead of fast food, you can resort to healthy snacks. For example, some companies make protein bars that are highly satiating, yet contain 10 grams of protein and only 140 calories per serving. Ideal for those who are worried about their own figure: you can take a snack with you and use it as a snack. The body will receive the necessary dose of protein and will no longer require a lot of fatty junk food. In addition, these bars do not contain preservatives and artificial flavor enhancers, so they are ideal for those who prefer environmentally friendly and safe products.