Diet for a week: a menu of proper nutrition

Rarely do any of us think about the benefits and harms of the food we eat every day. As a rule, we have a snack on the run, without calculating the calorie content of dishes and not thinking about what nutrients enter our body with this food. Is it any wonder that with such a diet, excess weight appears and chronic diseases of the digestive tract begin to disturb? The article gives advice on how to build a diet for a week in such a way as to provoke the appearance of excess weight and chronic diseases.

Essential Nutrients in Human Nutrition

There are three main nutrients: proteins, fats, and carbohydrates. Some foods are rich in protein and contain a minimum of carbohydrates. Other products, on the contrary, contain almost only carbohydrates. In order to correctly draw up a diet for a week, you need to choose foods and dishes so that the proportions of intake of each nutrient are observed.

1. Proteins are the key to muscle growth, thanks to such food, amino acids enter the body. With a protein deficiency, the skin condition worsens, muscle atrophy sets in, a person feels weakness and decreased performance. A lot of protein is found in meat, offal, eggs, fish, cottage cheese, cheese, chickpeas, quinoa.
2. Carbohydrates are responsible for replenishing the energy reserve (in particular, it is from them that the glycogen residue in the liver is formed, from which the body draws energy during fasting or in extreme situations). Carbohydrates are simple (all products with sugar, fructose) and complex (cereals, vegetables, herbs, some fruits). If the goal is to create a diet for weight loss for a week, then it is important to completely exclude simple carbohydrates from the menu. It is this nutrient that contributes to the formation of adipose tissue and weight gain. In addition, all sweets (simple carbohydrates) are extremely high in calories.
3. Fats, contrary to popular belief, are very important for the body. Healthy fats from natural oils, nuts, avocados contribute to healthy blood formation and normal brain function. But saturated fats (egg yolk, fatty meats) should be discarded when dieting.

The diet for the week should have been compiled on the basis of human goals. Losing weight or gaining weight? Muscle gain or relief drying? Decide on the purpose, after that you can choose one of the options below.

Do you need to count calories or can you do without it?

Calories are units of energy that the human body receives from food. According to the calorie table of products, you can calculate the approximate energy potential that you get daily with food. If there are too many calories per day, and a person leads a sedentary sedentary lifestyle, then over time obesity will develop.

The correct diet for the week must be drawn up taking into account the person’s lifestyle. It doesn’t matter whether it is a man or a woman. If every day a person has to do physical work (be it strength training in the gym or work as a loader), then the total daily calorie intake should be increased by 350-600 kcal. If a person is malnourished, then exhaustion awaits him.

For weight loss, a person leading a sedentary lifestyle, it is enough to cut the total daily calorie content by 10%. And so it is necessary to eat constantly. Weight will go away gradually and losing weight will not harm your health.

If you are intimidated by complex calculations of daily calories, then just check out the diet for weight loss below for a week. The menu is based on the concepts of classic nutrition. If you constantly eat this way, you will be healthy, full of energy and achieve the desired weight.

What foods and dishes are related to junk food?

The first rule when compiling a ration for a week is refusal from junk food (in translation - "junk", "junk" food). Here is a list of dishes and products that you will have to refuse if you want to switch to proper nutrition:

• sugar and all dishes and drinks containing it (it is permissible to use natural honey);
• burgers, french fries;
• bakery products (it is permissible to use dried bread from whole grain flour, as well as pasta from durum wheat);
• fatty meats;
• dishes that require frying or in the preparation of which uses a large amount of oil, margarine and other fats.

Diet for a week for weight loss

When compiling the menu, follow the plan below. It is ideal for losing weight, especially for women. Men can not significantly increase the amount of protein in the diet.

Weekly diet for women:

1. Breakfast - 50 g of oatmeal, steamed with boiling water, you can add salt and sweetener to taste; snack - one banana or an apple; lunch - vegetable stew from cabbage, zucchini, eggplant, greens and boiled chicken (portion size - no more than 250 grams), for dessert - berry-curd smoothie; snack - a portion of a protein shake; dinner - seafood salad seasoned with olive oil.
2. Breakfast - buckwheat porridge on the water (100 grams); snack - salad of avocado, kiwi and green apple; lunch - soup with meatballs, dried bread, vegetable salad; snack - a handful of nuts; dinner - veal chop.
3. Breakfast - an omelet from three egg whites, you can add vegetables to taste; snack - a cup of ryazhenka or ayran; lunch - mashed soup of tomatoes, shrimp and herbs, beef goulash; snack - vegetable stew or salad, seasoned with olive oil; dinner - grilled salmon steak.
4. Breakfast - a sandwich of dried bread, chicken ham and cheese, a glass of kefir; snack - 100 grams of cottage cheese with berries or honey; lunch - buckwheat porridge and meat goulash (portion size not more than 200 grams), coleslaw; dinner - smoothie from kefir, cream, favorite berries.
5. Breakfast - gray bread toast and tea; snack - a pair of boiled eggs; lunch - veal steak and vegetable salad; snack - an apple; dinner is a serving of protein.
6. Breakfast - cornflakes with milk (serving no more than 150 grams); snack - an apple; lunch - boiled chicken and vegetable salad; snack - a pair of boiled eggs or scrambled eggs; dinner - a cup of kefir and a couple of toasts.
7. Breakfast - oatmeal with dried fruits; snack - a handful of nuts; lunch - meat goulash with buckwheat porridge or vegetable salad; snack - coffee with milk and sweetener; dinner - a handful of boiled shrimp.

Features of making a proper nutrition menu for a man

Men rarely set the goal of changing diet to normal weight loss. They usually want to get rid of body fat, but at the same time maintain or even increase the amount of muscle mass. Women don’t need muscles - they usually just want to lose weight as quickly as possible.

When preparing a diet for a man (for a week or longer - it doesn’t matter), the priority should be a sufficient amount of protein, which is daily ingested with food. After all, without this nutrient it will be impossible to maintain muscle mass. The optimal amount of incoming protein with food is 2-2.5 grams per 1 kg of body weight.

An example of proper nutrition by day for a man

An approximate diet for seven days for a set of muscle mass:

1. Breakfast - an omelet from five egg whites with the addition of milk or cream; snack - a protein bar; lunch - buckwheat porridge and steak, vegetable salad; snack - a handful of nuts; dinner - fruit salad seasoned with skim plums.
2. The first meal is oatmeal in milk with nuts; snack - four boiled eggs; lunch - meat salad seasoned with sour cream, any fruit for dessert; snack - a pair of bananas and a protein bar; dinner - seafood salad and a couple of toasts with cheese.
3. The first meal is a few boiled eggs and ham toasts; snack - four boiled eggs; lunch - pilaf with veal, vegetable salad; snack - a protein bar; dinner - a protein shake.
4. The first meal is corn porridge with dried fruits; snack - two bananas, a cup of kefir; lunch - meat salad seasoned with sour cream, veal or beef steak; snack - a pack of cottage cheese with low fat content; dinner - a couple of slices of diet pizza (whole wheat flour dough).
5. The first meal is oatmeal with nuts; snack - a glass of yogurt or a cup of kefir; lunch - a portion of borsch on meat broth and sour cream; snack - a protein bar; dinner - seafood salad, a serving of protein.
6. The first meal is an omelet from 4-5 eggs with the addition of sour cream or milk, vegetables, herbs; snack - fruit salad; lunch - vegetable stew, a pair of chicken breasts with greens, grilled; snack - a portion of a protein shake; dinner - a steak of trout or any other red fish, as a side dish - vegetable stew or salad.
7. The first meal is a glass of kefir and toast with cheese; lunch - meat salad seasoned with sour cream, a portion of pilaf with veal; the last meal is a package of cottage cheese with minimal fat content, a salad of berries and fruits.

How to correctly make a child a diet for a week?

A growing organism equally needs carbohydrates, protein, and healthy fats. You can not force a child to adhere to a particular type of diet (if there are no health restrictions).

The only thing that you should refuse when drawing up the PP diet for a week for a child is sweets and fast food. It is clear that almost all children love sweets, so you can allocate one day a week when the child receives ice cream or a piece of cake. However, indulging them with them daily is useless.

An example of a diet for a child of 8-10 years old

Optimally, if you consult with an observing pediatrician before compiling a menu. A weekly ration for an eight-year-old child looks something like this:

1. The first meal is yogurt and a ham bun; lunch - banana and tea; lunch - soup or borsch, a slice of bread, a vegetable salad; afternoon tea - rice porridge; dinner - fish casserole.
2. The first meal is a cottage cheese casserole; lunch - boiled eggs and a slice of chicken ham; lunch - mashed soup, diet pilaf with chicken; afternoon tea - fruit salad; dinner - smoothie with berries and kefir or fermented baked milk.
3. The first meal is oatmeal with berries; lunch - yogurt; lunch - buckwheat porridge and meat goulash, vegetable stew; afternoon tea - any fruit or berries; dinner - cottage cheese casserole.
4. The first meal is lunch - banana and tea; lunch - soup or borsch, a slice of bread, a vegetable salad; afternoon tea - rice porridge; dinner - fish casserole.
5. The first meal is an omelet from the proteins of two eggs, a pair of toasts with tea; lunch - any liquid dish (borsch, beetroot, okroshka, etc.), vegetable salad; afternoon snack - yogurt and a couple of your favorite fruits; dinner - cottage cheese casserole.
6. The first meal is pastille or lean cookies, tea; lunch - cottage cheese with berries; lunch - vegetable stew or stewed cabbage with the addition of pieces of meat; afternoon tea - rice porridge; dinner - smoothie from kefir and berries (you can replace berries with fruits).
7. The first meal is buckwheat porridge with milk and honey; lunch - honey lean cookies; lunch - soup or borsch, a slice of bread, a salad of tomatoes and cucumbers; dinner - fish casserole.

The importance of proper water management

No matter how ideal the diet is from the point of view of dietetics, a person may not achieve his goal. He will not lose weight, will not gain muscle mass, will not improve the quality of his body, and all for one reason - the water regimen was incorrectly drawn up.

What is the water regime? This is what and how we drink. And the state of the body depends on the water regime no less, and even sometimes more, than on the diet. Regardless of the goals (losing weight, drying on the relief, gaining muscle mass, etc.), you should abandon the use of the following fluids (or significantly reduce their use):

• tea and coffee with sugar (no more than one, maximum two cups of either coffee or black tea should be consumed; instead of sugar, a sweetener should be added to the drink);
• sweet carbonated drinks;
• stewed fruit, jelly and fruit drinks with sugar;
• alcoholic cocktails and drinks containing ethyl alcohol (intoxication of any degree is always a blow to the metabolism and nervous system, in addition, ethyl alcohol is a simple carbohydrate).

You need to drink as much clean water as possible throughout the day. It is allowed to consume herbal and green, fruit teas and infusions. If you are a lover of sour-milk drinks - excellent, just give preference to drinks with a minimum percentage of fat content.

Classical dietetics is of the opinion that the norm of consumption of pure water for an adult is 30 ml per 1 kg of weight. That is, if your weight is 60 kg, then you should drink 1800 ml of pure water per day. This does not include teas, broths, sour-milk drinks, etc. Pure water is necessary for normal blood formation, the functioning of the nervous system, for healthy intestinal motility. Not a single process in the human body can do without the arrival of pure water. Therefore, you should pay attention to what and how much a person drinks.

How not to gain weight again?

For those who are losing weight, the most important question is not "how to lose weight?", But "how not to gain weight again." Almost everyone can pull themselves together and adhere to a strict diet for a week. Only now, after this period of time, 85% of those who lose weight begin to eat, as before. Of course, the weight is increasing again. To get out of this vicious circle, a losing weight person must accept and understand a simple truth: proper nutrition must become permanent.

Even if a person managed to get rid of ten kilograms of excess weight per month on proper nutrition, then you just have to indulge yourself and start overeating again, as these ten kilograms will not be slow to reappear. Only constant strict control over the amount of food eaten, counting calories, weighing portions of food - all these actions will help maintain weight in the desired framework. Alas, the "magic pill" was not invented, the use of which would help to get rid of the habit of overeating and eating high-calorie harmful dishes.