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's why nutritionists recommend that you get a thorough exam and get advice before choosing your own diet. However, there is a diet option that fits almost everyone (with some tweaks, of course). That's 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 in which it is recommended to sit alone in water for a whole week, or to eat buckwheat exclusively, or to completely eliminate carbohydrates from the diet? This "one-sided" approach not only doesn't help in the long run, it also harms health. That is why a proper nutrition system has been developed, which allows you to saturate the body with all the necessary substances and at the same time help to get rid of extra pounds. It is true that it is not fashionable to speak of proper nutrition as a simple rational approach to food. Therefore, it is increasingly called diet 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 practical, homemade food is replaced by semi-finished products and industrial sweets promise a quick snack. Fortunately, proper nutrition is in fashion, which determines a return to the established diet 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 caloric content. There is another option: leave the calories alone, but increase the level of physical activity. For example, start walking regularly at least 3 kilometers a day, exercise, stop using elevators. Of course, all unhealthy foods in the diet must be replaced with healthy alternatives.

The benefits of proper nutrition for the body

Refusing an unhealthy diet allows you not only to get rid of bad habits, but also to strengthen your own health. Of course, this will not eliminate chronic illnesses, but it will help reduce the frequency of relapses and make the course smoother. For example, patients with cholecystitis notice significant improvements in their own condition after adjusting their diet together with a nutritionist. In addition, it is not necessary to adhere to diet #5 throughout 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 its 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. It is true that this will not happen, as fast food mainly contains sugar and flavors that provide a lot of glucose to the brain. The result is a deception of the body, and substance deficiency does not go away anywhere. Look at this table to understand where it comes from.

We want	want the body	useful alternative
greasy meals, sweet carbonated drinks	Calcium, glucose	dairy, legumes, sesame, nuts, Dry fruits, Honey
sweet breads	Nitrogen	legumes, beans
Milk chocolate	Magnesium	baked potato, sea fish
Candy	chrome, slow carbs	Fruit, Honey, cereals cereals
Salty food	Sodium Chloride, calcium	seaweed, fresh cucumbers, apples

Replacing the harmful with the helpful 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 are at odds with their fundamentals. 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, a pregnant/lactating woman or 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 one, by the way, does not deteriorate, but, on the contrary, becomes more pronounced, as as a result of prolonged use of "lightly salted" food, the taste buds are cleaned.

2. Compliance with the consumption 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 goods, soft drinks.

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

It is worth adding more seasonal fruits and vegetables to your diet, 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 a maximum of 3 hours. It is recommended to eat at the same time. Eating excessively hot dishes should not be, they should be at a comfortable temperature. Chew slowly and carefully: digestion begins in the mouth, when saliva coats the pieces of food, which later 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 only requires the right nutrition and adherence to the regimen. Each person must independently work out a suitable diet for a week. Approximately it will look like this.

meal/day	Breakfast	Dinner	Dinner	Lunch
Monday	cheese sandwich/curd casserole/scrambled eggs, a cup of black tea or coffee	Stewed or roasted meat with steamed vegetables; a cup of green tea or freshly squeezed juice	sautéed 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/omelet with mushrooms/scrambled eggs, a cup of black tea or coffee	Vegetable soup puree with cheese or mushrooms, piece of cooked meat Cup of tea	Fish cooked or stewed with rice or buckwheat, a cup of juice	seasonal fruits
Wednesday	Omelet with herbs or scrambled eggs/roasted vegetables, a cup of black tea or coffee	Steamed chops or boiled chicken breast with boiled or roasted vegetables, fresh juice glass	Cottage cheese with herbs or roasted vegetables, a cup of juice	dairy products
Thursday	fresh vegetable salad, a cheese sandwich, a cup of black tea or coffee	noodles or rice cooked fish or meat, a glass of tea or juice	Chops or steamed fish, vegetable salad or roasted broccoli, a glass of milk	seasonal fruits
Friday	Cereal porridge or casserole, a cup of black tea or coffee	Vegetable cream soup: pumpkin, cheese, mushrooms; a cup of tea	Steamed vegetables with chicken or turkey, juice	Ryazhenka, kefir
Saturday	Potatoes baked with meat or other vegetables, juice	Baked fish with boiled rice, a fresh vegetable salad	Cottage cheese casserole with fruit, fresh juice	seasonal fruits
Sunday	Green salad, gift, fruit juice	steam veal, boiled or boiled vegetables, juice or tea	Steamed Omelet with Green Beans unsweetened fruit	protein cocktail

The diet can and should be adapted to your own goals and abilities. For example, someone may need to avoid certain foods entirely due to allergies. Diabetics need to reduce the amount of carbohydrates they consume, 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 nutrition is inherent to us by nature. Therefore, if you have chosen PP as a weight loss diet, then you should not return to the usual menu after getting the desired result. Firstly, this breakdown will easily return any kilogram lost, and secondly, the body will react extremely negatively to it.

Healthy snacks

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