Nutritional menu for a week of weight loss

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 really harmful. That's why nutritionists recommend that you do a thorough examination and get advice before choosing your own dietary regimen. However, there is one dietary option that suits almost everyone (with some tweaks, of course). This is proper nutrition.

what is proper nutrition

First, it's a diet that doesn't require drastic measures. You must have heard of systems that advise you to sit alone on the water for a whole week, or eat only buckwheat, or eliminate carbohydrates from your diet entirely? This "one-sided" approach is not only unhelpful, but also harmful to health in the long run. This is why a proper nutritional system is developed, which fills your body with all the necessary substances while helping to shed excess pounds. Admittedly, it's not trendy to talk about proper nutrition as a simple and sensible way to eat. Hence, it is increasingly known as diet food or PP-diet for weight loss.

Important to remember: Being overweight increases the risk of cardiovascular disease, diabetes, cholesterol levels, and blood pressure.

How it can help you lose weight

The pace of modern life determines its own rules. Eating fast food is simple and convenient, homemade food is replaced by semi-finished products, and industrial confectionery promises fast food. Fortunately, proper nutrition is all the rage right now, which requires people to return to eating habits 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. What you need to reduce is not the amount of food, but its calorie content. There's another option: don't factor in calories, but increase your level of physical activity. For example, start walking at least 3 kilometers a day, do exercise, and stop using elevators. Of course, all unhealthy foods in your diet should be replaced with healthy alternatives.

The health benefits of proper nutrition

Rejecting a harmful diet not only frees you from bad habits, it also enhances your health. Of course, this doesn't get rid of the chronic disease, but it helps reduce the frequency of relapses and makes the course of the disease milder. For example, people with cholecystitis have seen significant improvements in their condition after adjusting their diets with a dietitian. Also, there is absolutely no need to stick to diet 5 for life: you need to exclude relapse-causing dishes from your diet and stick to dietary nutrition according to the PP system.

How to replace junk food

For those without gastrointestinal problems, regular meals can be added to the diet in place of junk food. The truth is that our bodies, without receiving any of the necessary substances, start sending signals to the brain about what they need. As a result, people crave junk food, which, in our body's view, quickly satisfies its needs for vitamins and trace elements. Granted, this doesn't happen because fast food contains mostly sugar and flavorings, which feed the brain a lot of glucose. The result is a deception of the body, and the lack of substances does not go away anywhere. Check out this table to see where it came from.

we want	want a body	useful alternative
greasy meals, sweet carbonated drinks	calcium, glucose	dairy products, beans, Sesame, nut, dried fruit, Honey
sweet buns	nitrogen	beans, beans
milk chocolate	magnesium	baked beans, sea fish
candy	chromium, slow carbs	fruit, Honey, grain grain
salty food	Sodium chloride, calcium	seaweed, fresh cucumber, apple

Replacing harmful substances with useful ones helps fill the body with what it needs without causing any harm.

how does this work

Most diets are based on the principles of healthy eating, but some diets directly confront their foundations. The main thing you need to know about PP and dietary nutrition is that it is individually selected based on physical characteristics. Proper nutrition makes a difference for a perfectly healthy person, a pregnant/nursing woman, or someone with diabetes. It's ok. What other principles should be followed when following PP?

1. Limit salt intake.It is not excluded from the diet, but they start to decrease 1. 5-2 times. By the way, the taste of the resulting dishes did not get worse, on the contrary, it became more pronounced because the taste buds were cleaned due to the prolonged use of "under-salted" foods.

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

3. Exclude overly fried foods.Stewed, steamed, boiled, roasted - in short, anything but frying with excess oil.

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

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

It's worth adding more seasonal fruits and vegetables, polyunsaturated fats, which are abundant in seafood, avocados, seeds, and nuts, to your diet. The volume of animal protein is calculated from the formula "1 gram of protein per 1 kg of body weight". The first half of the diet should be carbohydrate-based, and the second half of the day should be protein-based. Eat 4-5 times a day, the longest interval between meals should not exceed 4 hours. You can eat no later than 3 hours before bedtime. It is recommended to eat at the same time. Overheated dishes should not be eaten, they should be at a comfortable temperature. Chew slowly and carefully: Digestion begins in the mouth, as saliva coats the food debris, which then gives the stomach a chance to digest it more easily.

we make up the menu

A proper nutritional system does not imply a strict menu. It's a diet that just requires the right food and adherence to a regime. Everyone has to independently formulate their own diet for the week. It will probably look like this.

meals/day	breakfast	dinner	dinner	snack
on Monday	cheese sandwich / cottage cheese casserole / scrambled eggs, A cup of tea or black coffee	Stew or roast meat with steamed vegetables; A cup of green tea or freshly squeezed juice	braised beans or cauliflower, a chicken breast tea or milk	a cup of kefir, apples or other seasonal fruits
Tuesday	Fresh Vegetable Salad/Mushroom Omelette/Scrambled Egg, A cup of tea or black coffee	Vegetable soup puree with cheese or mushrooms, piece of cooked meat a cup of tea	fish cooked or stewed with rice or buckwheat, a glass of juice	Seasonal fruit
Wednesday	Omelette with herbs or scrambled eggs/roasted vegetables, A cup of tea or black coffee	Steamed steak or boiled chicken breast with stewed or roasted vegetables, glass of fresh juice	cheese with herbs or roasted vegetables, a glass of juice	dairy products
Thursday	fresh vegetable salad, a cheese sandwich, A cup of tea or black coffee	pasta or rice cooked fish or meat, a cup of tea or juice	steamed steak or fish, green salad or roasted broccoli, glass of milk	Seasonal fruit
Friday	oatmeal or casserole, A cup of tea or black coffee	Vegetable cream soup: pumpkin, cheese, mushrooms; a cup of tea	steamed vegetables with chicken or turkey, juice	Riagenka, Kefir
Saturday	Baked potatoes with meat or other vegetables, juice	Baked fish with rice, fresh vegetable salad	Tofu Casserole with Berries, fresh fruit juice	Seasonal fruit
Sunday	green salad, toast, fruit drink	steamed veal, roasted or stewed vegetables, juice or tea	Steamed Egg with Green Beans unsweetened fruit	protein cocktail

Diet can and should be adapted to your own goals and abilities. For example, some people may need to avoid certain foods entirely because of allergies. Diabetics need to reduce carbohydrate intake, and pregnant women should supplement more animal protein. Healthy eating has no time limit. It can be applied throughout life: after all, such food principles are inherent in our nature. So, if you choose PP as a weight loss diet, you should not go back to the usual menu after achieving the desired results. First, any lost kilos can easily be regained by such a failure, and second, the body will react extremely negatively to it.

healthy snack food

If your body has a stubborn need for goodness and fast food, you can turn to healthy snacks in place of fast food. For example, some companies make protein bars that are high in satiety, but contain 10 grams of protein and only 140 calories per serving. Perfect for those who are concerned about their size: you can take a snack with you and use it as a snack. The body will get the necessary dose of protein and no longer need a lot of fatty junk food. Plus, these bars are free of preservatives and artificial flavor enhancers, making them ideal for those who prefer eco-friendly and safe products.