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 don't work right, or don't work for you, or are really harmful. That is why nutritionists recommend that you undergo a full examination and get advice before choosing your own dietary regimen. However, there is a diet option that will suit just about everyone (with some tweaking, 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 alone in the water 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 term, but also harms health. That is why a proper nutrition system was 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. It is true that it is not fashionable to talk about proper nutrition as a simple rational approach to eating. Therefore, it is more and more often 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 does it help you lose weight?

The modern rhythm of life dictates its own rules. Eating 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 all the rage, dictating a return to the diet established in a person literally at the genetic level. Yes, any diet and restriction (including vegetarianism) is malnutrition. The human body requires a certain amount of BJU and different types of food, including animal protein. You should not reduce the amount of food, but the level of 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 elevators. Of course, all unhealthy foods in the diet must 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 own 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, cholecystitis patients notice significant improvements in their own condition after adjusting their diet together with a nutritionist. Also, it is not necessary to follow diet n. 5th throughout your life - you need to exclude relapse-provoking dishes 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 to replace junk food. The fact is that our body, not receiving the 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. It is true that this will not happen, since fast food contains mainly sugar and flavors that give the brain a lot of glucose. The result is a deception of the body, and the deficiency of substances does not disappear anywhere. Look at this table to understand where it comes from.

We want	wants the body	useful alternative
fatty foods, sweet carbonated drinks	Calcium, glucose	Dairy products, legumes, sesame, walnuts, dry fruits, honey
sweet buns	Nitrogen	legumes, Beans
Milk chocolate	Magnesium	Baked potato, Sea fish
sweet	Chrome, slow carbs	Fruit, honey, cereals cereals
salty food	Sodium chloride, calcium	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 come in direct confrontation with its fundamentals. The main thing you need to know about PP and dietary nutrition is that it is selected individually, depending on the characteristics of the body. Proper nutrition for a perfectly healthy person, for a pregnant/nursing woman, or for a diabetic will differ. And that's fine. What other principles should be observed when following the 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 dishes from this, by the way, does not deteriorate, but, on the contrary, becomes more pronounced, since as a result of prolonged use of "little salt" food, the taste buds are cleaned.

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

3. Exclusion of excessively fried foods.Stewing, steaming, boiling, baking, in a word, anything 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 food, carbonated drinks.

5. Decreased consumption of fast carbohydrates.They need to be replaced by slow ones. The diet should include cereals, wholemeal wholemeal bread, durum wheat pasta, vegetables.

It is worth adding more seasonal fruits and vegetables, polyunsaturated fats, which are found in large quantities in shellfish, avocados, seeds and nuts, to the diet. The volume 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 meals should prevail in the diet, and protein meals in the second. It is necessary to eat 4-5 times a day, the maximum period 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 must be at a comfortable temperature. Chew slowly and carefully: Digestion begins in the mouth, when saliva coats the pieces of food, subsequently giving the stomach a chance to digest it more easily.

We compose the menu

The proper nutrition system does not imply a strict menu. This is a diet that requires only proper nutrition and compliance with the regimen. Each person must independently draw up 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	Stewed 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 / mushroom omelette / 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	season's fruit
Wednesday	Omelet with herbs 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	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	Chops or steamed fish, vegetable salad or baked broccoli, a glass of milk	season's fruit
Friday	Porridge or cereal casserole, a glass of tea or black coffee	Vegetable cream: pumpkin, cheese, mushroom; 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	Curd casserole with berries, Fresh juice	season's fruit
Sunday	Green salad, toast, fruit drink	steamed beef, baked or stewed vegetables, juice or tea	Steamed tortilla with green beans sugar free fruits	protein cocktail

The diet can and should be tailored to your own goals and abilities. For example, someone may need to avoid certain foods entirely due to allergies. Diabetics need to reduce the amount of carbohydrates consumed, and pregnant women need to add more animal protein. A healthy diet knows no time limits. It can be applied throughout life - after all, such a principle of feeding is inherent in us by nature itself. Therefore, if you chose 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 return the lost kilograms, and secondly, the body will react extremely negatively to this.

healthy snacks

If the body stubbornly requires tasty and fast food, instead of fast food, you can turn to healthy snacks. 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. The body will receive the necessary dose of protein and will no longer need a lot of fatty junk food. In addition, these bars do not contain preservatives or artificial flavor enhancers, making them ideal for those who prefer organic and safe products.