Reasonable nutritional menu in 1 week to lose weight

There are dozens, if not hundreds, of diets that promise quick weight loss. Most of them don't work, or don't work, or don't work for you, or are actually harmful. That's why nutritionists recommend getting a physical exam and getting advice before choosing your own diet. However, there is a dietary option that will work for most people (with some adjustments, of course). This is 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 advisable to sit on water alone for a whole week, or eat buckwheat completely, or completely eliminate carbohydrates from the diet? Such a "one-on-one" way not only does not help in the long run, but also harms health. That is why a proper nutrition system has been developed, which allows you to provide your body with all the necessary substances and at the same time help to lose weight. Yes, it is not fashionable to talk about proper nutrition as a simple sensible food approach. Therefore, it is more and more often referred to as diet food or PP-diet for weight loss.

Important to remember: Excess weight increases the risk of cardiovascular diseases, diabetes, increased cholesterol levels and blood pressure.

How does it help you lose weight?

Modern life must have its own rules. Eating fast food is simple and convenient, homemade food is replaced by semi-finished products, and industrial confectionery promises a quick snack. Fortunately, proper nutrition is all the rage right now, which literally determines a return to a diet laid out in a person on a genetic level. Yes, any diet and restrictions (including vegetarian) are malnourished. The human body requires a certain amount of BJU and various foods, including animal protein. You don't need to 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 3km a day, exercise, 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

Denying 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 help eliminate chronic diseases, but it will help reduce the frequency of recurrences and make the disease milder. For example, patients with cholecystitis noticed significant improvements in their own condition after adjusting their diet together with a dietitian. Moreover, it is not necessary to follow the #5 diet for the rest of your life: you need to exclude foods that cause relapses from your diet and adhere to the nutrition according to the PP system.

How to replace junk food?

For those who do not have gastrointestinal diseases, it is possible to include 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, we want to eat junk food, which, it seems to our body, will quickly meet the need for vitamins and trace elements. Yes, this is not going to happen, because fast food is mainly sugar and flavors that provide the brain with lots of glucose. As a result, the body is deceived, the lack of substances does not disappear anywhere. Look at this table to understand where it comes from.

We want	Want body	Useful alternative
fatty meal, soda	Calcium, glucose	Dairy products, pea's tree, sesame, nuts, Drying fruits, Honey
Cake	Nitrogen	pea's tree, bean
Milk chocolate	Magnesium	Baked potato, sea fish
Candy	Chromium, slow carbohydrates	Fruit, Honey, cereals cereals
salty food	Sodium chloride, calcium	seaweed, fresh cucumber, apple

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

How it works

Most diets are based on principles of healthy eating, but some face the foundation of it directly. 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 pregnant/breastfeeding women or for diabetics will be different. And that's okay. What other principles should be followed when following PP?

1. Limit salty foods.It is not excluded from the diet, but they begin to add it 1. 5-2 times less. In this way, the taste of the dishes from this is not reduced but, on the contrary, becomes more pronounced, as as a result of using "undercooked" food for a long time, the taste budscleaned.

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

3. Exclude overly fried foods.Stew, steam, boil, bake - in a word, except for frying with too much oil.

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

5. Reduce consumption of fast carbohydrates.They need to be replaced with slow ones. The diet should include cereals, whole grain breads, durum pasta, vegetables.

In addition to the diet rich in seasonal fruits and vegetables, polyunsaturated fats, found in large quantities in seafood, avocados, seeds and nuts. The mass of animal protein is calculated according to the formula "1 g protein per 1 kg body weight. " During the first half of the day, the carbohydrate meal should predominate in the diet, and the protein meal in the second meal. two. Eat 4-5 times a day, the maximum time between meals should not exceed 4 hours. Before going to bed, you can eat as late as 3 hours. It is recommended to eat at the same time. Do not eat foods that are too hot, but should be kept at a comfortable temperature. Chew slowly and carefully: digestion begins in the mouth, when saliva coats pieces of food, then gives the stomach a chance to digest more easily.

We prepare the menu

Proper nutrition does not imply a strict menu. This is a diet that requires only the right foods and adherence to the regimen. Each person has to make up a suitable diet for themselves for a week. It would almost look like this.

meals/day	Breakfast	Dinner	Dinner	Snack
Monday	Cheese sandwich / cheese casserole / scrambled eggs, a cup of black tea or coffee	Stewed or grilled meat with steamed vegetables; a cup of green tea or freshly squeezed juice	Braised beans or cauliflower, 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 cup of black tea or coffee	Vegetable puree soup with cheese or mushrooms, boiled meat teacup	Boiled or stewed fish with rice or buckwheat, a glass of juice	seasonal fruits
Wednesday	Omelette with herbs or scrambled eggs/grilled vegetables, a cup of black tea or coffee	Steamed cutlet or boiled chicken breast with stewed or grilled vegetables, glass of fresh juice	Cheese with herbs or grilled vegetables, a glass of juice	Milk Products
Thursday	fresh vegetable salad, a cheese sandwich, a cup of black tea or coffee	pasta or rice boiled fish or meat, a cup of tea or juice	Steamed cutlets or fish, vegetable salad or grilled broccoli, a glass of milk	seasonal fruits
Friday	Cereal porridge or casserole, a cup of black tea or coffee	Vegetable cream soup: pumpkin, cheese, mushrooms; a cup of tea	Steamed vegetables with chicken or turkey, Juice	Ryazhenka, kefir
Saturday	Baked potatoes with meat or other vegetables, Juice	Grilled fish with rice, a fresh vegetable salad	Stew with berries, Fresh juice	seasonal fruits
Sunday	Green salad, Grilled, fruit drinks	steamed veal, grilled or stewed vegetables, juice or tea	Green bean omelette unsweetened fruit	Protein cocktails

Diets can and should be tailored to your goals and abilities. For example, someone may need to completely avoid certain foods because of an allergy. Diabetics need to reduce their carbohydrate intake, pregnant women should add more animal protein. A healthy diet has no time limit. It can be applied throughout life: after all, such a principle of eating is inherent in us by nature. So, if you have chosen PP as a diet for weight loss, you should not return to the regular menu after achieving the desired results. Firstly, such a decline will easily return the lost kilograms, and secondly, the body will react extremely negatively to this.

Healthy snacks

If your body has a hard time demanding delicious and fast food, instead of fast food, you can resort to healthy snacks. For example, some companies make protein bars that are highly satiating, but contain 10 grams of protein and only 140 calories per serving. Ideal for those who are worried about their figure: you can bring a snack and have it as a snack. The body will get enough protein it needs and no longer have to eat a lot of greasy junk food. In addition, these bars are free of preservatives and artificial flavor enhancers making them ideal for those who prefer environmentally friendly and safe products.