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Balanced diet: principles, menus for the week and the month

Products for a balanced diet

A balanced diet is a nutritional system based on the inclusion in the menu of products that contain all the substances necessary for the body. The reduction in the calorie content of the diet is due to the elimination of junk food. This approach reduces body weight without stress and hunger.

The main benefits of a balanced diet

This approach to weight loss has the following advantages:

  1. Thanks to a balanced diet, the body receives all the necessary vitamins, useful micro-elements, proteins, fats and carbohydrates. During a diet, a person does not feel hungry.
  2. The products in the menu have a positive effect on the functioning of the heart, liver, lungs, gastrointestinal tract and the whole body. In addition, it begins to purify itself by excreting waste products, excess water, and toxins.
  3. Proper nutrition not only helps shed extra pounds, but also improves the condition of nails, hair and skin.
  4. Eating a balanced diet reduces the chance of developing cancer.
  5. The weight lost is non-refundable.

The principles of a balanced diet

To get a result, you need to follow the basic rules:

  1. The ratio of BJU in the menu: proteins and fats - 30%, carbohydrates - 40%. Thanks to this distribution, the body is supplied with energy and a full-fledged building material.
  2. You should eat + 2 snacks 3 times a day, with half of the nutrients in the diet coming from breakfast and lunch and the rest from dinner and snacks.
  3. Calorie counting is recommended. To lose weight, the energy value of the menu should not exceed 1500 kcal.
  4. You need to eat in small portions of 200-300 g each.
  5. Only permitted foods should be included in the diet.
  6. It is recommended that you eat the food around the same time. Thanks to the treatment, nutrients are better absorbed and digested.
  7. Drink at least 2 liters of water a day. A glass of liquid is recommended every morning on an empty stomach. To avoid overeating, drink water 1 hour before a meal.
  8. A glass of kefir can be drunk 2 hours before going to bed, after which nothing can be eaten until morning.
  9. It is necessary to reduce the amount of salt consumed.

You can drink unsweetened coffee or tea between meals. It is recommended that products be boiled, baked, stewed. Do not use additional oils and fats when preparing food.

Permitted and prohibited products

The following foods are part of a balanced diet:

  • Citrus fruits, pineapples, avocados, plums, apples, kiwi;
  • natural spices;
  • Cereals: pearl barley, millet, buckwheat;
  • lean fish and meat;
  • Chicken and quail eggs;
  • Whole wheat bread;
  • Legumes, tomatoes, peppers, zucchini, cabbage;
  • Greens;
  • bitter chocolate;
  • Skimmed milk, cottage cheese, cheese, kefir, yogurt;
  • Brown rice;
  • Olive and linseed oil, nuts;
  • Seafood;
  • Mushrooms;
  • Garlic, onions;
  • Cherries, cranberries;
  • fresh juices, sugar-free compote, unsweetened green tea, still water.

Prohibited Products:

  • round rice;
  • fatty fish and meat;
  • Confectionery, baked goods, candy;
  • Canned meat and fish;
  • smoked, fried and fatty foods;
  • Fast food;
  • fatty broths;
  • sweet tea, juice from packets, sweet soda.

Important points when building a diet

The diet for a diet is structured in such a way that no more than 1500 kcal are supplied with food during the day. In contrast to many other diets, this weight-loss system is well tolerated, but the following points should be observed:

  1. You can not skip breakfast, otherwise the metabolic processes in the body will slow down.
  2. It is allowed to have a snack, but only fresh vegetables and fruits that do not overload the stomach.
  3. Drink water before every meal. With its help, the work of the stomach is started. In addition, the fluid fills this organ so you can avoid overeating.
  4. There should be 4-5 hours between meals. During this time, the digestive system has time to process the food.
  5. Do not drink water or tea for 30 minutes after eating.
  6. Such a diet is considered low in calories, so weakness is possible. To prevent this from happening, you should take vitamin complexes. They make up for nutrient deficiencies and improve mood.
  7. To speed up the process of losing weight, you can exercise. Exercise should be done in the morning and jogging before bed is beneficial.

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

Sample menu of a balanced diet for a week

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

Sample menu for each day:

Monday

  1. Breakfast: oatmeal with apple pieces and 1 tsp. Honey.
  2. Snack: steamed 2-egg omelette.
  3. Lunch: cabbage and vegetable salad, seasoned with sour cream, beef stew with green peas.
  4. Afternoon snack: low-fat cottage cheese, apple.
  5. Dinner: a small piece of chicken fillet, 300 ml kefir or yogurt.

Tuesday

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

Wednesday

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

Thursday

  1. Breakfast: cut fruit, seasoned with yogurt.
  2. Snack: 2 tomatoes, 2 boiled eggs.
  3. Lunch: fish soup, steamed fish fillet, vegetables.
  4. Afternoon snack: 200 ml 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, boiled beef, herbs.
  4. Afternoon snack: fruit.
  5. Dinner: buckwheat, fish fillet.

Saturday

  1. Breakfast: salad of carrots and apples, seasoned with sour cream.
  2. Snack: cottage cheese with raisins.
  3. Lunch: boiled chicken, corn porridge, tomatoes.
  4. Afternoon snack: citrus fruits.
  5. Dinner: vegetable stew.

Sunday

  1. Breakfast: a handful of nuts and dried fruits.
  2. Snack: half a glass of yogurt with berries.
  3. Lunch: vegetable soup without meat, braised liver in sour cream sauce.
  4. Afternoon snack: cottage cheese with pieces of fruit.
  5. Dinner: vegetable salad, steamed omelette.

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

Balanced diet for a month

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

Monthly menu

Balanced diet for weight loss - menu for a month by day:

day 1

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

day 2

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

Day 3

  1. Breakfast: apple, porridge on the water, tea.
  2. Snack: boiled egg.
  3. Lunch: chicken schnitzel, rice soup.
  4. Afternoon snack: fruit salad.
  5. Dinner: boiled rice, baked turkey fillet.

Day 4

  1. Breakfast: unsweetened granola, an apple, 250 ml low-fat milk.
  2. Snack: nuts.
  3. Lunch: baked fish, fish soup.
  4. Afternoon snack: cottage cheese, tea.
  5. Dinner: cottage cheese, boiled egg, coleslaw.

Day 5

  1. Breakfast: oat cake, unsweetened tea.
  2. Snack: tangerine.
  3. Lunch: chicken breast, boiled rice, cucumber.
  4. Afternoon snack: vegetable salad, tea.
  5. Dinner: buckwheat porridge boiled in water, beef stew, cucumber.

Day 6

  1. Breakfast: croutons with bread and butter, natural juice.
  2. Snack: apple.
  3. Lunch: salmon fillet with vegetables, bran bread, kiwi.
  4. Afternoon snack: boiled egg, cottage cheese.
  5. Dinner: vegetable casserole, baked fish.

Day 7

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

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

Recipes

A balanced diet includes the preparation of various dietary meals.

breakfast

Baked cheesecake. Ingredients:

  • 3% cottage cheese - 200 g;
  • Semolina - 100 g;
  • Dates - 4 pcs . ;
  • honey - 20 g;
  • egg - 1 pc. ;
  • Flour - 70 g.

Cottage cheese is mashed with a fork and mixed with semolina. Beat an egg and knead the dough. The dates are washed, pitted and finely chopped. Add to the dough together with honey. Stir, form small cakes and roll in flour. A baking sheet is covered with parchment, cheesecake is spread on it and baked in a preheated oven for 30 minutes.

Cottage cheese casserole. Ingredients:

  • low-fat cottage cheese - 200 g;
  • Banana - 1 pc. ;
  • Chicken egg - 1 piece. ;
  • Rye flour - 2 tbsp. l.

Flour, egg are added to the cottage cheese and thoroughly mixed. The banana is kneaded with a fork and added to the dough. The resulting mass is spread in a small form and baked in the oven for 40 minutes.

dinner

Green cream soup. Ingredients:

  • Broccoli - 250 g;
  • carrots - 1 pc. ;
  • Spinach - 150 g;
  • Celery sticks - 100 g;
  • Processed cheese curds - 2 pieces;
  • Greens;
  • Water - 1 liter.

The vegetables are peeled and cut into small cubes. Boil, drain the water and pick up a new one. Bring to the boil, add the quark and cook over low heat for 5 minutes. Chill and beat in a blender. Sprinkle with herbs.

Vegetable stew with fish. Ingredients:

  • Cod - 150 g;
  • carrots - 1 pc. ;
  • Bulgarian pepper - 150 g;
  • zucchini - 100 g;
  • cauliflower - 200 g;
  • Tomato paste - 70 ml.

Carrots are rubbed on a coarse grater, peppers and zucchini are cut into cubes, cabbage is chopped. All vegetables are put in a thick-walled saucepan, covered with water and boiled for 15 minutes. Cut the cod fillet into small cubes and add to the vegetables. Keep covered for 40 minutes. Add the paste just before it's done.

dinner

Baked Turkey. Ingredients:

  • Turkey fillet - 200 g;
  • cheese - 50 g;
  • Tomatoes - 3 pcs.

The turkey fillet is washed, beaten and placed in a small baking dish. The tomatoes are washed, cut into slices and placed on the meat. Put in the oven for 20 minutes. Rub the cheese, sprinkle the fillets and place in the oven for another 10 minutes.

Omelette with vegetables. Ingredients:

  • eggs - 3 pieces;
  • onion - 1 pc . ;
  • Paprika - 1 pc. ;
  • tomato - 2 pieces;
  • Milk - 70 ml.

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