Proper diet menu for a week for weight loss

There are dozens, if not hundreds, of diets out there that promise rapid weight loss. Most of them don't work or work properly or not for you or really harmful. For this reason, nutritionists recommend that you undergo a full assessment and seek advice before choosing your own nutritional program. However, there is a diet option that works for almost everyone (with some adjustments, of course). That's the right diet.

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 water for a whole week, eat only 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. Because of this, a proper nutritional 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. ItAlthough it is not fashionable to talk about proper nutrition as a simple rational approach to food, it is more and more often called diet food or PP diet for weight loss.

Important to note: being overweight increases the risk of cardiovascular disease, diabetes, increases cholesterol and blood pressure.

How does it help with weight loss

The modern rhythm of life dictates its own rules. Eating fast food is easy and convenient, homemade is being replaced by semi-finished products, and industrial candy promises a quick snack. Fortunately, proper nutrition is now in fashion, which dictates a return to the diet that is literally set in a person at the genetic level. Yes, all diets and restrictions (including vegetarianism) are malnutrition. The human body requires a certain amount of BJU and various types of food, including animal protein. You do not need to reduce the amount of food, but the calorie content. 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.

The benefits of proper nutrition for the body

Rejection of harmful nutrition allows you not only to get rid of bad habits, but also to strengthen your own health. Of course, this does not eliminate chronic diseases, but it helps to reduce the frequency of relapses and make the course milder. For example, patients with cholecystitis notice significant improvements in their own well-being after adjusting their diet with the help of a nutritionist. Moreover, it is not at all necessary to adhere to diet No. 5 for life: you need to exclude dishes that provoke relapse from the diet and adhere to the dietary regimen according to the PP system.

How to replace junk food

For those who do not suffer from gastrointestinal disorders, meals that replace junk food can be included in the diet. The fact is that our body, not receiving necessary substances, begins to send signals to the brain about their need. As a result, there is a desire to eat junk food, which, it seems to our body, quickly saturates its need for vitamins and trace elements. True, this will not happen, since fast food mainly contains sugar and flavorings that give the brain a lot of glucose. The result is a delusion of the body, and the lack of substances does not go anywhere. Look at this table to understand where it comes from.

We want	want the body	Useful alternative
fatty meals, sweet carbonated drinks	Calcium, glucose	Dairy products, Legumes, Sesame, Nuts, Dried fruit, honey
sweet rolls	nitrogen	Legumes, beans
milk chocolate	magnesium	baked potato, sea fish
Sweets	Chrome, slow carbohydrates	Fruit, Honey, grain grain
salty food	sodium chloride, calcium	Seaweed, fresh cucumbers, apples

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

How it works

Most diets are based on the principles of healthy eating, but some come face-to-face 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, for a pregnant/lactating woman or for a diabetic looks different. And that's okay. What other principles should be considered when following the PP?

1. Limiting 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 it, by the way, does not deteriorate, but, on the contrary, becomes more pronounced, since the long-term use of "undersalted" foods cleanses the taste buds.

2. Compliance with 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 foods that are too fried.Stewing, steaming, boiling, baking - in a word, everything except frying in excessive amounts of oil.

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

5. Decreased consumption of fast carbohydrates.They need to be replaced with slow ones. The diet should include cereals, whole grain bread, durum wheat pasta, greens.

It is worth adding more seasonal fruits and vegetables to the diet, as well as polyunsaturated fats, which are found in large quantities in seafood, avocados, seeds and nuts. The volume of animal proteins is calculated using 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, in the second - protein meals. 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. 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 pieces of food, which subsequently gives the stomach a chance to digest them more easily.

We put together the menu

The correct nutritional system does not imply a strict menu. This is a diet that requires only proper nutrition and compliance with the regime. Each person must independently create a suitable diet for themselves for a week. It will look something like this.

meal/day	breakfast	dinner	dinner	snack
Monday	cheese rolls / quark casserole / scrambled eggs, a glass of tea or black coffee	Braised or baked meat with stewed 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 soup puree with cheese or mushrooms, piece of cooked meat Cup of tea	Boiled or stewed fish with rice or buckwheat, a glass of juice	seasonal fruit
Wednesday	Omelette with herbs or scrambled eggs / baked vegetables, a glass of tea or black coffee	Steamed chops or boiled chicken breasts with steamed or baked vegetables, glass of fresh juice	cottage cheese 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 juice	Steamed chops or fish, vegetable salad or baked 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, Juice	Ryazhenka, kefir
Saturday	baked potatoes with meat or other vegetables, Juice	Baked fish with boiled rice, a fresh vegetable salad	pot casserole with berries, fresh juice	seasonal fruit
Sunday	Green salad, Toast, fruit juice	steam calf, baked or steamed vegetables, juice or tea	Steamed omelet with green beans unsweetened fruits	protein cocktail

Diet can and should be adjusted to your own goals and abilities. For example, someone may have to avoid certain foods entirely because of allergies. Diabetics need to reduce the amount of carbohydrates they eat, and pregnant women should consume more animal protein. A healthy diet knows no time limits. It can be used throughout life, after all, such a nutritional principle is inherent in us by nature. Therefore, having decided on PP as a diet for weight loss, after achieving the desired result, you should not return to the usual menu. Firstly, such a collapse will return easily lost kilograms, and secondly, the body will react to it extremely negatively.

Healthy Snacks

If the body stubbornly craves tasty and quick food, you can use healthy snacks instead of fast food. For example, some companies make protein bars that are very filling, yet still contain 10 grams of protein and only 140 calories per serving. Ideal for anyone who is worried about their own figure: you can take a snack with you and use it as a snack between meals. The body receives the necessary dose of protein and no longer needs a lot of fatty junk food. In addition, these bars do not contain preservatives and artificial flavor enhancers, making them ideal for those who prefer eco-friendly and safe products.