Proper nutrition menu for a week to lose weight

There are dozens, if not hundreds, of diets that promise rapid weight loss. Most of them don't work, or they don't work properly, or they don't work for you, or they're actually harmful. That's why nutritionists recommend a full examination and consultation before choosing your diet. However, there is a diet option that will work for almost everyone (with some adjustments, of course). 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 about systems that recommend sitting in water all week or eating only buckwheat or completely removing carbohydrates from the diet? Such a "one-sided" approach not only does not help in the long run, but also harms health. Therefore, a proper nutrition system has been developed that 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, it is more and more often called diet food for weight loss or PP-diet.

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

How it helps to lose weight

The pace of modern life dictates its own rules. Eating fast food is simple and convenient, home-made meals are 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 set at the genetic level in a person. Yes, any diet and restrictions (including vegetarianism) are nutritional deficiencies. The human body requires a certain amount of BJU and different types of food, including animal proteins. It is necessary to reduce the amount of calories, not the amount of food. 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.

Benefits of proper nutrition for the body

Giving up a bad diet allows 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 smoother. For example, patients with cholecystitis see significant improvements in their condition after adjusting their diet together with a nutritionist. Moreover, it is not at all necessary to adhere to diet number 5 throughout life: it is necessary to remove from the diet foods that cause relapses and adhere to diet food according to the PP system.

How to replace junk food

For those who do not suffer from gastrointestinal diseases, food can be included in the diet to replace junk food. The point is that our body begins to send signals to the brain about the need for them without receiving any necessary substances. As a result, our body seems to have a desire to eat junk food that will quickly satisfy its need for vitamins and trace elements. Well, that's not going to happen, because fast food is mostly sugar and flavorings that give the brain a lot of glucose. The result is the deception of the body, and the lack of substances does not disappear anywhere. Check out this chart to see where that comes from.

We want	He wants the body	A useful alternative
fatty foods, sweet carbonated drinks	calcium, glucose	Dairy products, legumes, sesame, nuts, dry fruits, Honey
Sweet breads	Nitrogen	legumes, beans
Milk chocolate	Magnesium	baked potatoes, sea fish
Sweets	chrome, slow carbohydrates	fruit, honey, cereal grains
salty food	sodium chloride, calcium	seaweed, fresh cucumber, apple

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

Here's how it works

Most diets are based on the principles of healthy eating, but some directly conflict with its principles. The main thing you need to know about PP and diet food is that it is selected individually based on the characteristics of the body. Proper nutrition will be different for a completely healthy person, a pregnant / lactating woman or a diabetic. And that's good. What other principles should be followed when following PP?

1. Limiting salt intake.It is not removed from the diet, but they start adding 1. 5-2 times less. By the way, the taste of food from this, by the way, does not deteriorate, on the contrary, it becomes more pronounced, because the taste buds are cleaned as a result of long-term use of "salt-free" food.

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

3. Exclusion of excessively fried foods.Stew, steam, boil, bake - in short, everything 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 sausages, canned goods, carbonated drinks.

5. Decreased consumption of fast carbohydrates. They need to be replaced with slow ones. Cereals, whole grain bran bread, durum wheat pasta, vegetables should be in the diet.

It's worth adding more seasonal fruits and vegetables, plenty of seafood, and polyunsaturated fats found in avocados, seeds, and nuts to your diet. The volume of animal proteins is calculated by the formula "1 g of protein per 1 kg of weight". In the first half of the day, the diet should be dominated by carbohydrate foods, and in the second half by protein foods. You need to eat 4-5 times a day, the maximum time between meals should not exceed 4 hours. You can eat no later than 3 hours before going to bed. It is recommended to eat at the same time. Do not eat excessively hot foods, they should be at a comfortable temperature. Chew slowly and carefully: digestion begins in the mouth, saliva coats the food particles, which later allows the stomach to digest it more easily.

We make a menu

A proper nutrition system does not mean a strict menu. This is a diet that only requires proper nutrition and adherence to the regime. Each person should independently design a suitable diet for a week. It will look something like this.

meal/day	Breakfast	Supper	Supper	Snack
Monday	Cheese sandwich / cottage cheese stew / omelet, a cup of tea or black coffee	Baked or baked meat with steamed vegetables; a cup of green tea or freshly squeezed juice	baked beans or cauliflower, piece of chicken breast tea or glass of milk	a glass of kefir, apples or other seasonal fruits
Tuesday	Fresh vegetable salad / omelette with mushrooms / omelette, a cup of tea or black coffee	Vegetable soup puree with cheese or mushrooms, piece of boiled meat a cup of tea	Boiled or baked fish with rice or buckwheat, a glass of juice	seasonal fruits
Wednesday	Omelet with greens or boiled eggs / boiled vegetables, a cup of tea or black coffee	Steamed cutlets or boiled chicken breast with baked or stewed vegetables, a glass of fresh juice	cottage cheese with greens or cooked vegetables, a glass of juice	Dairy products
Thursday	fresh vegetable salad, cheese sandwich, a cup 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 fruits
friday	Cereal porridge or stew, a cup of tea or black coffee	Vegetable cream soup: pumpkin, cheese, mushrooms; a cup of tea	Steamed vegetables with chicken or turkey, juice	Ryazhenka, kefir
Saturday	Baked potatoes with meat or other vegetables, juice	Fish cooked with boiled rice, fresh vegetable salad	Curd stew with berries, Fresh Juice	seasonal fruits
Sunday	green salad, to fry fruit drink	steam beef, baked or baked vegetables, water or tea	Steamed omelette with green beans unsweetened fruits	Protein cocktail

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

Healthy snack foods

If the body stubbornly demands tasty and fast food, you can turn to healthy snacks instead of fast food. For example, some companies make protein bars that are highly filling but contain 10 grams of protein and only 140 calories per serving. Ideal for those who are worried about their figure: you can take a snack with you and use it as a snack. The body will get the right dose of protein and will no longer need a lot of fatty foods. 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.