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Balanced diet: principles, menus for the week and month

products for a balanced diet

A balanced diet is a nutritional system based on the inclusion in the menu of products containing all the substances necessary for the body. Reducing the calorie content of the diet is due to the exclusion of junk food. As a result of this approach, weight is reduced without stress and hunger.

The main benefits of a balanced diet

This approach to weight loss has the following benefits:

  1. Thanks to a balanced diet, the body receives all the necessary vitamins, useful microelements, proteins, fats and carbohydrates. During the diet, a person does not feel hungry.
  2. The products included in the menu have a positive effect on the functioning of the heart, liver, lungs, digestive tract and the whole body. In addition, it begins to clean itself as a result of the disposal of waste products, excess water and toxins.
  3. Proper nutrition not only helps to get rid of excess weight, but also improves the condition of nails, hair, skin.
  4. A balanced diet reduces the chances of developing cancerous tumors.
  5. Lost weight is not returned.

Principles of a balanced diet

To achieve the result, you need to follow the basic rules:

  1. The ratio of BJU in the menu: protein and fat - 30%, carbohydrates - 40%. Thanks to this distribution, the body is provided with complete energy and building materials.
  2. You should eat 3 meals a day + 2 snacks, with half the nutrients in the diet coming from breakfast and lunch, and the rest for dinner and snacks.
  3. Calorie counting is recommended. For weight loss, the energy value of the menu should not exceed 1500 kcal.
  4. You need to eat in small portions, 200-300 g each.
  5. Only permitted foods should be included in the diet.
  6. It is recommended to take food at about the same time. Thanks to the regimen, nutrients are better absorbed and digested.
  7. Drink at least 2 liters of water every day. A glass of liquid is recommended every morning on an empty stomach. To avoid overeating, you should drink water 1 hour before eating.
  8. 2 hours before bedtime it is allowed to drink a glass of kefir, after which there is nothing to eat until morning.
  9. It is necessary to reduce the amount of salt consumed.

You can drink unsweetened coffee or tea between meals. Products are recommended for stewing, baking, stewing. When preparing food, do not use added oils and fats.

Allowed and Prohibited Products

A balanced diet includes the following foods:

  • citrus fruits, pineapples, avocados, plums, apples, kiwis;
  • natural spices;
  • cereals: pearl barley, millet, buckwheat;
  • fish and lean meats;
  • chicken and quail eggs;
  • wheat bread;
  • beans, tomatoes, peppers, zucchini, cabbage;
  • green vegetable;
  • bitter chocolate;
  • skim milk, cottage cheese, cheese, kefir, yogurt;
  • Brown rice;
  • olive and flaxseed oil, nuts;
  • seafood;
  • mushrooms;
  • garlic, onions;
  • cherries, cranberries;
  • fresh juices, sugar-free compotes, unsweetened green tea, calm water.

Prohibited Products:

  • round rice;
  • fatty fish and meat;
  • confectionery, baked goods, sweets;
  • canned meat and fish;
  • smoked, fried and fatty foods;
  • fast food;
  • fatty broth;
  • sweet tea, bottled juice, sweet soda.

Important points in building a diet

The diet for the diet is built in such a way that no more than 1500 kcal is supplied with food during the day. Unlike many other diets, this weight loss system is well tolerated, however, the following should be considered:

  1. You can not skip breakfast, because otherwise the metabolic processes begin to slow down in the body.
  2. It's okay to snack, but only fresh vegetables and fruit that don't burden the stomach.
  3. Drink water before every meal. With its help, the work of the stomach begins. In addition, fluid fills this organ, allowing you to avoid overeating.
  4. 4-5 hours should pass between meals. During this time, the digestive system has time to process the food.
  5. After eating, do not drink water and tea for 30 minutes.
  6. Such a diet is considered low in calories, so weakness is possible. To prevent this, you should take a vitamin complex. They fill nutritional deficiencies and improve mood.
  7. To speed up the process of losing weight, you can exercise. Exercise is best done in the morning, and jogging will be beneficial before bed.

The last meal should be 3 hours before bedtime. During this time, the digestive system has time to process the food. In a week, you can lose 3-5 kg or lose 15-20 kg per month.

Example of a balanced diet menu for a week

There are many menu options for balanced diet week. When compiling a diet, it is necessary to use products from the permitted list.

Sample menu for each day:

Monday

  1. Breakfast: oatmeal with apple slices and 1 tsp. honey.
  2. Snack: 2 eggs steamed omelet.
  3. Lunch: salad of cabbage and greens, seasoned with sour cream, beef stew with peas.
  4. Afternoon snack: low-fat cottage cheese, apples.
  5. Dinner: a small piece of chicken fillet, 300 ml of kefir or yogurt.

Tuesday

  1. Breakfast: a slice of bread with cheese and tomatoes.
  2. Snack: 2 cheesecakes with sour cream.
  3. Lunch: chicken, pea soup, cut vegetables.
  4. Afternoon snack: fruit salad with yogurt.
  5. Dinner: cucumbers, scrambled eggs from 2 eggs.

Wednesday

  1. Breakfast: cottage cheese and apple casserole with sour cream.
  2. Snack: plain yogurt with berries.
  3. Lunch: cabbage soup with lamb, beets.
  4. Afternoon snack: 30 g dark chocolate.
  5. Dinner: vegetable salad with herbs.

Thursday

  1. Breakfast: sliced fruit, seasoned with yogurt.
  2. Snack: 2 tomatoes, 2 boiled eggs.
  3. Lunch: fish soup, steamed fish fillet, vegetables.
  4. Afternoon snack: 200 ml of kefir or yogurt.
  5. Dinner: millet porridge cooked in milk.

Friday

  1. Breakfast: cottage cheese with pieces of fruit, scrambled eggs.
  2. Snack: 2 pieces of low-fat cheese, a glass of tomato juice.
  3. Lunch: cabbage soup, stewed beef, spices.
  4. Afternoon snack: fruit.
  5. Dinner: buckwheat, fish fillet.

Saturday

  1. Breakfast: carrot and apple salad, seasoned with sour cream.
  2. Snack: cottage cheese with raisins.
  3. Lunch: boiled chicken, grits, tomatoes.
  4. Afternoon snack: citrus fruit.
  5. Dinner: vegetable stew.

Sunday

  1. Breakfast: handful of nuts and dried fruit.
  2. Snack: half a glass of yogurt with berries.
  3. Lunch: meatless vegetable soup, boiled liver in sour cream sauce.
  4. Afternoon snack: cottage cheese with pieces of fruit.
  5. Dinner: vegetable salad, steamed omelet.

This menu can be used as a basis. Diet for a month is considered the most optimal to get results.

Balanced diet for a month

To maintain good health, you must follow a balanced diet for a long time. Thanks to this diet, toxins and toxins are removed, excess adipose tissue is broken down. As a result, a person not only effectively loses weight, but also looks much younger.

Monthly menu

A balanced diet for weight loss - a menu for a month from day to day:

Day 1

  1. Breakfast: banana and cottage cheese casserole, tea.
  2. Snack: apples.
  3. Lunch: buckwheat porridge, mushroom soup, chicken meatballs.
  4. Afternoon snack: fruit.
  5. Dinner: salad, grilled fish.

Day 2

  1. Breakfast: porridge cooked in water, berries, tea.
  2. Snack: bananas and cottage cheese.
  3. Lunch: salad, tomato soup, chicken fillet.
  4. Afternoon snack: vegetable salad.
  5. Dinner: grilled fish, boiled potatoes.

3rd day

  1. Breakfast: apples, porridge on the water, tea.
  2. Snack: hard-boiled eggs.
  3. Lunch: sliced chicken, rice soup.
  4. Afternoon snack: fruit salad.
  5. Dinner: boiled rice, roast turkey fillet.

Day 4

  1. Breakfast: unsweetened muesli, apple, 250 ml low-fat milk.
  2. Snack: nuts.
  3. Lunch: grilled fish, fish soup.
  4. Afternoon snack: cottage cheese, tea.
  5. Dinner: cottage cheese, boiled eggs, cabbage salad.

Day 5

  1. Breakfast: oatmeal cookies, unsweetened tea.
  2. Snack: tangerines.
  3. Lunch: chicken breast, rice, cucumber.
  4. Afternoon snack: vegetable salad, tea.
  5. Dinner: buckwheat porridge cooked in water, beef stew, cucumbers.

Day 6

  1. Breakfast: croutons with bread and butter, natural juices.
  2. Snack: apples.
  3. Lunch: salmon fillet with vegetables, bran bread, kiwi.
  4. Afternoon snack: hard-boiled eggs, cottage cheese.
  5. Dinner: vegetable casserole, grilled fish.

Day 7

  1. Breakfast: rice porridge cooked in water, roasted hake, tea.
  2. Snack: pears.
  3. Lunch: vegetable salad, cheese soup.
  4. Afternoon snack: vegetable stew, kefir.
  5. Dinner: seaweed, boiled fish, a piece of bread.

The menu for the next 3 weeks is almost the same.

recipe

A balanced diet involves the preparation of a variety of dietary foods.

Breakfast

Baked cheesecake. Material:

  • 3% cottage cheese - 200 g;
  • semolina - 100 grams;
  • date - 4 pieces;
  • honey - 20 grams;
  • eggs - 1 piece;
  • flour - 70 grams.

Cottage cheese is crushed with a fork and mixed with semolina. Add the eggs and knead the dough. Dates are washed, pitted and finely chopped. Add to the dough along with honey. Stir, form small cakes and roll in flour. The baking sheet is covered with parchment, the cheesecake is spread on top and baked in the preheated oven for 30 minutes.

Cottage cheese casserole. Material:

  • low-fat cottage cheese - 200 g;
  • banana - 1 piece;
  • chicken eggs - 1 pc. ;
  • wheat flour - 2 tbsp. l.

Flour, eggs are added to the curd and mix well. The bananas are kneaded with a fork and added to the dough. The resulting mass is spread out in small pieces and baked in the oven for 40 minutes.

Dinner

Green cream soup. Material:

  • broccoli - 250 grams;
  • carrots - 1 piece;
  • spinach - 150 grams;
  • celery sticks - 100 g;
  • processed cheese curds - 2 pcs;
  • green vegetable;
  • water - 1 liter.

Vegetables are peeled and cut into small cubes. Boil, drain the water and collect new ones. Bring to a boil, add cheese curd and cook for 5 minutes over low heat. Cool and beat in a blender. Sprinkle with spices.

Vegetable stew with fish. Material:

  • cod - 150 grams;
  • carrots - 1 piece;
  • Bulgarian pepper - 150 g;
  • zucchini - 100 grams;
  • cauliflower - 200 grams;
  • tomato paste - 70 ml.

Carrots are grated on a coarse grater, pepper and zucchini are cut into cubes, cabbage is chopped. All vegetables are placed in a saucepan with thick walls, covered with water and cooked for 15 minutes. Cut the cod fillet into small cubes and add to the vegetables. Keep covered for 40 minutes. Add the pasta just before you're done.

Dinner

Roast turkey. Material:

  • turkey fillet - 200 g;
  • cheese - 50 grams;
  • tomatoes - 3 pieces.

The turkey fillet is washed, beaten and placed in a small baking dish. Tomatoes are washed, chopped and placed on top of the meat. Put in the oven for 20 minutes. Rub the cheese, sprinkle with the fillet and send to the oven for another 10 minutes.

Omelet with vegetables. Material:

  • eggs - 3 pieces;
  • onion - 1 piece;
  • paprika - 1 piece;
  • tomatoes - 2 pieces;
  • milk - 70 ml.

Tomatoes cut into strips, onions - in half rings, pepper - in strips. Place on a greased baking sheet. Beat eggs with milk, pour vegetables and boil in the oven for 6-8 minutes.