Correct 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 don't work properly, or don't work for you, or are actually harmful. That is why nutritionists recommend that you undergo a full examination and seek advice before choosing your own diet. However, there is a diet option that works for almost everyone (with some modifications, 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 of systems where it is recommended to sit alone on the water for a whole week, or to eat only buckwheat, or to completely eliminate carbohydrates from the diet? Such a "one-sided" approach not only does not help in the long term, but also harms health. That's why they developed the right nutrition system, which allows you to saturate the body with all the necessary substances and at the same time help you get rid of extra pounds. It is true that it is not fashionable to talk about good nutrition as a simple and reasonable approach to eating. Therefore, it is increasingly called diet food or PP diet for weight loss.

Important to note: Being overweight increases the risk of cardiovascular diseases, diabetes, and raises cholesterol and blood pressure.

How it helps you lose weight

The pace of modern life dictates its own rules. Fast food is easy and convenient to eat, home-cooked meals are replaced by semi-finished products, and industrial sweets promise a quick snack. Fortunately, proper nutrition is now in vogue, which dictates that we return to the diet laid down in humans at the genetic level. Yes, all diets and restrictions (including vegetarianism) are malnutrition. The human body needs a certain amount of BJU and various foods, including animal protein. You should not reduce the amount of food, but its calorie 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, do exercises, stop using the elevator. Of course, all unhealthy foods in the diet should be replaced with healthy alternatives.

The benefits of proper nutrition for the body

Refusing a harmful 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 the course will be milder. For example, patients with cholecystitis notice a significant improvement in their own condition after modifying their diet with a nutritionist. In addition, it is not at all necessary to follow the 5-diet all your life: you must exclude relapse-causing foods from your diet and follow the PP system.

How to replace junk food

For those who do not suffer from gastrointestinal diseases, foods that replace junk food can be included in the diet. The fact is that our body does not receive any necessary substances and sends signals to the brain about the need for them. As a result, there is a desire to eat fast food, which, as it seems to our body, quickly satisfies 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 lack of material does not disappear anywhere. Check out this chart to understand where it comes from.

We want	He wants the body	Useful Alternative
fatty foods, sweet carbonated drinks	Calcium, glucose	dairy product, legumes, sesame, walnut, dried fruits, Honey
Sweet buns	Nitrogen	legumes, puppet
Milk chocolate	Magnesium	french fries, sea fish
Sweetness	Chromium, slow carbohydrates	Fruit, Honey, cereal grains
salty food	NaCl, calcium	seaweed, fresh cucumber, apples

Replacing the harmful with the useful helps the body to be saturated with the substances it needs without damage.

How It Works

Most diets are based on the principles of healthy eating, but some go directly against its foundations. The most important thing you need to know about PP and dietary nutrition is that it is selected individually based on the characteristics of the body. The proper nutrition of a completely healthy person, a pregnant / lactating woman or a diabetic will be different. And that's okay. What other principles should be followed when following PP?

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

2. Adherence to 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.Steam, stew, boil, fry - in short, anything except frying in too much oil.

4. Foods that do not have the correct BJU balance must be excluded from the diet.These are semi-finished products, fast food, industrial chocolate and factory sausage, canned goods, carbonated drinks.

5. Reduced consumption of fast carbohydrates.You have to change to slow ones. The diet should include cereals, wholemeal wholemeal bread, durum wheat pasta, vegetables.

It is worth adding more seasonal fruits and vegetables to your diet, as well as polyunsaturated fats, which are found in large quantities in seafood, avocados, seeds and nuts. The amount 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-containing foods should prevail, and protein foods in the second half. You should 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. Food that is too hot should not be eaten, it should be at a comfortable temperature. Chew slowly and carefully: digestion begins in the mouth when saliva coats the food pieces, which then gives the stomach a chance to digest it more easily.

We will put together the menu

A proper nutrition system does not mean a strict menu. It is a diet that only requires the right food and adherence to the system. Everyone has to put together a suitable diet for themselves for a week. It will look something like this.

meal/day	Breakfast	Dinner	Dinner	Snack
Monday	Cheese sandwich / cottage cheese casserole / scrambled eggs, a glass of tea or black coffee	Steamed or roasted meat with steamed vegetables; a cup of green tea or freshly squeezed fruit juice	steamed 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 cooked meat Cup of tea	Boiled or steamed fish with rice or buckwheat, a glass of juice	seasonal fruit
Wednesday	Omelet with herbs or scrambled eggs / fried vegetables, a glass of tea or black coffee	Steamed steak or boiled chicken breast with steamed or fried vegetables, glass of fresh juice	Cottage cheese with herbs or roasted vegetables, a glass of juice	Dairy products
Thursday	fresh vegetable salad, a cheese sandwich a glass of tea or black coffee	pasta or rice cooked fish or meat, a glass of tea or juice	Steamed steak or fish, vegetable salad or roasted broccoli, a glass of milk	seasonal fruit
Friday	Cereal porridge or casserole, a glass of tea or black coffee	Vegetable cream soup: pumpkin, cheese, mushrooms; a glass of tea	Steamed vegetables with chicken or turkey, fruit juice	Ryazhenka, kefir
Saturday	baked potatoes with meat or other vegetables, fruit juice	Fried fish with boiled rice, fresh vegetable salad	Berries with cottage cheese, Fresh juice	seasonal fruit
Sunday	green salad, toast, fruit smoothie	stewed veal, roasted or steamed vegetables, juice or tea	Steamed omelette with green beans unsweetened fruits	Protein cocktail

The diet should be adapted to your own goals and abilities. For example, someone may have to completely avoid certain foods due to an allergy. Diabetics should reduce the amount of carbohydrates they eat, and pregnant women should add more animal protein. Healthy eating knows no boundaries. It can be used throughout life: after all, such a nutritional principle comes from our nature. So, if you chose PP as a diet for weight loss, then after achieving the desired result, do not return to the usual menu. Firstly, such a breakdown easily returns the lost kilograms, and secondly, the body reacts to it extremely negatively.

Healthy snack foods

If your body stubbornly demands tasty and fast food, you can turn to healthy food instead of fast food. For example, some companies make protein bars that are very filling but 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. Your body will get the protein it needs, and you won't need a lot of fatty junk food anymore. In addition, these bars do not contain preservatives and artificial flavor enhancers, making them ideal for those who prefer environmentally friendly and safe products.