A menu of proper nutrition 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 really harmful. That's why nutritionists recommend that you undergo a complete examination and get advice before choosing your own diet. However, there is one 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 of such systems in which it is recommended to sit only on 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 run, but also harms health. That is why a proper nutrition system has been developed that allows you to saturate the body with all the necessary substances and at the same time help you get rid of excess weight. True, it is not fashionable to talk about proper nutritionas a simple rational approach to food. Therefore, it is increasingly called diet food or PP-diet for weight loss.

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

How it helps you lose weight

The modern pace of life dictates its own rules. 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 that is given in man literally at the genetic level. Yes, all diets and restrictions (including vegetarianism) are malnutrition. The human body needs a certain amount of BJU and different types of food, including animal protein. You don't need to reduce 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 regularly walking 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

Rejecting 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 the chronic disease, 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 necessary to follow diet no. 5 throughout your life: you must exclude from your diet foods that cause relapses and adhere to a dietary diet 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 to 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 unhealthy food, which, as it seems to our body, will quickly satiate its need for vitamins and microelements. True, this will not happen, because fast food mostly contains sugar and flavors that give the brain a lot of glucose. The result is a deception of the organism, and the lack of substances does not disappear anywhere. Check out this table to understand where it comes from.

We wish	He wants a body	A useful alternative
fatty foods, sugary sodas	calcium, glucose	milk products, legumes, sesame, nuts, dried fruit, med
Sweet buns	Nitrogen	legumes, beans
Milk chocolate	Magnesium	Baked potato, sea fish
Sweets	chrome, slow carbohydrates	fruits, honey, cereals
salty food	sodium chloride, calcium	seaweed, fresh cucumbers, apples

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

How does it work

Most diets are based on the principles of healthy eating, but some come in direct confrontation with its foundations. The main thing you need to know about PP and dietary nutrition is that it is chosen 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. And that's okay. What other principles should be followed when following 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 food does not deteriorate from this, but, on the contrary, becomes more pronounced, because as a result of long-term use of "not enough salty" food, the taste buds are cleansed.

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. Excluding too much fried food.Stewing, steaming, boiling, baking - in a word, everything except frying in too much 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. Reduced consumption of fast carbohydrates.They should be replaced with slow ones. The diet should contain cereals, whole grain 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, avocado, seeds and nuts. The amount of animal protein is calculated from the formula "1 g of protein per 1 kg of weight". In the first half of the day, carbohydrate meals should predominate in the diet, and protein meals in the second half of the day. It is necessary to eat 4-5 times a day, the maximum period 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. You should not eat excessively hot dishes, they should be at a comfortable temperature. Chew slowly and carefully: digestion begins in the mouth, when saliva coats the pieces of food, which then gives the stomach the opportunity to digest it more easily.

We are putting together a menu

A proper diet 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 create a suitable diet for himself for a week. It will look something like this.

meal/day	Breakfast	Dinner	Dinner	A snack
Monday	Cheese sandwich / cottage cheese casserole / scrambled eggs, a glass of tea or black coffee	Braised or roasted meat with steamed vegetables; a cup of green tea or freshly squeezed juice	Stewed beans or cauliflower, piece of chicken breast tea or a 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	Pureed vegetable soup with cheese or mushrooms, a piece of cooked 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/roasted vegetables, a glass of tea or black coffee	Steamed cutlets or boiled chicken breast with stewed or roasted vegetables, a glass of fresh juice	Fresh cheese with herbs or roasted vegetables, a glass of juice	Milk products
Thursday	fresh vegetable salad, cheese sandwich, a glass of tea or black coffee	pasta or rice cooked fish or meat, a glass of tea or juice	Cutlets or steamed fish, vegetable salad or roasted broccoli, a glass of milk	seasonal fruit
Friday	Cereal porridge or casserole, a glass of tea or black coffee	Creamy vegetable soup: 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, fresh vegetable salad	Cottage cheese casserole with berries, Fresh Juice	seasonal fruit
Sunday	Lettuce, toast, fruit drink	steamed veal, roasted or stewed vegetables, juice or tea	Steamed omelette with green beans unsweetened fruit	Protein cocktail

The diet can and should be adapted to your own 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. Healthy eating knows no time limits. It can be applied throughout life: after all, such a principle of food is inherent in 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. Firstly, such a breakdown will easily bring back all the lost kilograms, and secondly, the body will react to it extremely negatively.

A healthy snack

If the body is stubbornly looking for tasty and fast food, instead of fast food, you can resort to healthy snacks. For example, some companies produce protein bars that are very filling but contain 10 grams of protein and only 140 calories per serving. Ideal for those who care about their figure: you can take a snack with you and use it as a snack. The body will get the necessary dose of protein and will no longer need 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.