The right food menu for a week for weight loss

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. This is why nutritionists recommend that you undergo a thorough examination and get advice before choosing your diet regimen. However, there is a diet option that will suit almost everyone (with some adjustments, of course). This is the right food.

What is the right food?

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 only on water for a whole week, or to eat exclusively 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 nutritional 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. True, it is not fashionable to talk about proper nutrition as a simple rational approach to food. Therefore, it is more and more often 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, home-made 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 determined in a person literally 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 proteins. You should not reduce the amount of food, but the level of its caloric content. There is another option: leave only calories, 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.

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 health. Of course, this will not get rid of chronic diseases, but it will help reduce the frequency of relapses and make the course milder. For example, patients with cholecystitis notice significant improvements in their condition after adjusting their diet together with a nutritionist. Moreover, it is not at all necessary to adhere to diet no. 5 throughout life: you must exclude from the diet dishes that provoke relapse and adhere to dietary food according to the PP system.

How to replace junk food

For those who do not suffer from gastrointestinal diseases, the diet can include meals that will 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 junk food, which, as it seems to our body, will quickly satisfy its need for vitamins and trace elements. True, this will not happen, since fast food contains mostly sugar and flavors that give the brain a lot of glucose. The result is a deception of the body, and the lack of substances does not disappear anywhere. Check out this chart to understand where it comes from.

We want	I want the body	Useful alternative
fatty foods, sweet carbonated drinks	calcium, glucose	dairy, legumes, sesame, nuts, dry fruit, honey
Sweet buns	Nitrogen	legumes, legume
Milk chocolate	magnesia	baked potato, sea fish
CONFECTIONERY	Chrome, slow carbohydrates	Fruit, honey, cereal grains
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 foundations. The main thing you need to know about PP and diet food is that it is selected individually, based on the characteristics of the body. The right food for a perfectly healthy person, for a pregnant / lactating woman or for a diabetic will be different. And that's okay. What other principles should be respected when following 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 this, by the way, does not deteriorate, but, on the contrary, becomes more pronounced, since as a result of long-term use of "undersalted" food, the taste buds are cleaned.

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

3. Exclusion of highly fried foods.Boil, steam, boil, bake - in a word, everything except frying in an excessive amount of oil.

4. Exclusion from the diet of foods that do not have the right balance of BJU.It is about semi-finished products, fast food, industrial chocolate and factory sausage, canned food, carbonated drinks.

5. Reducing the consumption of fast carbohydrates.They should be replaced slowly. The diet should include cereals, wholemeal bread, durum wheat pasta, vegetables.

It is worth adding to the diet more seasonal fruits and vegetables, unsaturated fats, which are found in large quantities in seafood, avocados, seeds and nuts. The volume 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 foods should dominate 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 extremely hot dishes should not be, they should be at a comfortable temperature. Chew slowly and carefully: digestion begins in the mouth, when saliva covers the pieces of food, which then gives the stomach the opportunity to digest it more easily.

We compile the menu

The right nutrition system does not mean a strict menu. This is a diet that only requires proper nutrition and adherence to the regime. Each person should independently design a suitable diet for himself for a week. It will look roughly like this.

meal/day	BREAKFAST	dinner	dinner	The snack
Monday	Cheese sandwich / cottage cheese casserole / scrambled eggs, a glass of tea or black coffee	Boiled or baked meat with steamed vegetables; a cup of green tea or freshly squeezed juice	Baked beans or cauliflower, piece of chicken breast tea or glass of milk	a glass of kefir, apples or other seasonal fruits
Tuesday	Salad with fresh vegetables / omelette with mushrooms / scrambled eggs, a glass of tea or black coffee	Vegetable soup puree with cheese or mushrooms, piece of boiled meat cup of tea	Boiled or boiled fish with rice or buckwheat, a glass of juice	seasonal fruits
Wednesday	Omelet with herbs or scrambled eggs / roasted vegetables, a glass of tea or black coffee	Steamed cutlets or boiled chicken breast with boiled or roasted vegetables, glass of fresh juice	Cottage cheese with herbs or roasted vegetables, a glass of juice	Dairy products
Thursday	salad with fresh vegetables, a cheese sandwich, a glass of tea or black coffee	pasta or rice boiled fish or meat, a glass of tea or juice	Cattle or steamed fish, vegetable salad or roasted broccoli, a glass of milk	seasonal fruits
Friday	Porridge or cereal casserole, a glass of tea or black coffee	Cream soup with vegetables: pumpkin, cheese, mushrooms; a glass of tea	Steamed vegetables with chicken or turkey, FLUID	Ryazhenka, kefir
Saturday	Baked potatoes with meat or other vegetables, FLUID	Baked fish with boiled rice, a salad with fresh vegetables	Cottage cheese casserole with berries, Fresh juice	seasonal fruits
Sunday	Green salad, toast, fruit drinks	steam beef, roasted or boiled vegetables, juice or tea	Steamed omelette with green beans fruit without sugar	Protein shake

The diet can and should be tailored to your goals and abilities. For example, someone may need to avoid certain foods entirely because of allergies. Diabetics should reduce the amount of carbohydrates consumed and pregnant women should add more animal protein. A healthy diet knows no time limits. It can be applied throughout life: after all, such a principle of food is inherent in us by 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 separation will easily return every lost kilogram, and secondly, the body will react extremely negatively to this.

Healthy snack foods

If the body stubbornly seeks tasty and fast food, instead of fast food, you can use healthy foods. 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 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 not require more 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.