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 either don't work, or they don't work well, or they don't work for you, or they're really bad. That is why nutritionists recommend that you undergo a thorough examination and get advice before choosing your diet. However, there is a diet option that suits 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 such systems where it is recommended to sit on the water alone for a whole week, or eat exclusively buckwheat or completely eliminate carbohydrates from the diet? Such a "one-sided" approach not only does not help in the long run, but also harms health. That is why a correct nutrition system has been 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 speak of 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 disease, diabetes, increases cholesterol levels and blood pressure.

How it helps you lose weight

The modern rhythm of life dictates its own rules. Eating fast food is simple and affordable, homemade food is replaced by semi-finished products, and industrial sweets promise a quick snack. Fortunately, proper nutrition is now in fashion, which forces a return to the diet established 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 proteins. It is necessary to reduce not the amount of food, but the level of its caloric content. There is another option: to let go of calories, but increase the level of physical activity. For example, start walking regularly for at least 3 kilometers a day, exercise, 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 health. Of course, this will not eliminate 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 condition after adjusting their diet together with a nutritionist. In addition, it is not at all necessary to adhere to diet No. 5 for life: it is necessary to exclude dishes that cause 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 which 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, as 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 substances does not go away anywhere. Look at this table to understand where it comes from.

We want	He wants the body	Useful alternative
fatty meals, sweet carbonated drinks	Soccer, glucose	Dairy products, legumes, sesame, peanuts, dried fruit, Honey
Sweet sandwiches	Nitrogen	legumes, beans
Chocolate milk	Magnesium	Baked potatoes, sea fish
Sweets	Chrome, slow carbohydrates	Fruit, Honey, cereals cereals
salty food	Sodium chloride, soccer	seaweed, fresh cucumbers, apples

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

How does it work

Most diets are based on the principles of healthy eating, but some directly confront its 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 / nursing woman or a diabetic will be different. Alright then. What other principles should be observed when following the PP?

1. Limitation 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 due to the long-term use of "unsalted" food, the taste buds are cleaned.

2. Respect for the drinking regime.It is recommended to drink at least 200ml of pure warm water in the morning on an empty stomach and before bedtime.

3. Exclusion of overly fried foods.Stewing, steaming, boiling, cooking - in a word, anything but frying in excessive amounts of oil.

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

5. Consumption of fast carbohydrates decreased.They need to be replaced with slow ones. The diet should include cereals, 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 by 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 half. It is necessary to eat 4-5 times a day, the maximum interval 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. 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 subsequently gives the stomach a chance to digest it more easily.

Let's compose the menu

The correct power system does not imply a strict menu. This is a diet that requires only the right food and adherence to the regimen. Each person must independently work out a suitable diet for himself for a week. It will roughly 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 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	Herb omelette 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	Ricotta 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 fruit juice	Cutlets or steamed fish, vegetable salad or baked broccoli, a glass of milk	seasonal fruit
Friday	Porridge or cereal casserole, a glass of tea or black coffee	Cream of vegetables: pumpkin, cheese, mushrooms; 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 salad of fresh vegetables	Cottage cheese casserole with berries, Fresh juice	seasonal fruit
Sunday	Green salad, toasted bread, fruit drink	steamed veal, baked or stewed vegetables, juice or tea	Steamed omelette with green beans unsweetened fruits	Protein cocktail

Diet can and should be tailored to your 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 food is inherent in us from nature itself. So, if you have chosen PP as your weight loss diet, you should not go back to the usual menu after getting the desired result. Firstly, such a breakdown will easily return the lost kilograms, and secondly, the body will react extremely negatively to this.

Healthy snacks

If the body stubbornly demands quick and tasty food, instead of fast food, you can resort to healthy snacks. For example, some companies make highly satiating protein bars, but they 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 receive the necessary dose of protein and will no longer require 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 ecological and safe products.