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Balanced diet: principles, menus for weeks and months

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. Reducing the caloric content of the diet is associated with the elimination of junk food. As a result of this approach, body 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, beneficial micronutrients, 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 heart, liver, lungs, gastrointestinal tract and the whole body. In addition, it begins to clean itself as a result of the removal of waste, excess water and toxins.
  3. Proper nutrition not only gets rid of extra pounds, but also improves the condition of nails, hair and skin.
  4. A balanced diet reduces the likelihood of developing cancer.
  5. Lost weight is not refundable.

Principles of a balanced diet

To get a result, you must follow the basic rules:

  1. BJU ratio in the menu: proteins and fats - 30%, carbohydrates - 40%. Thanks to this distribution, the body is provided with energy and a full-fledged building material.
  2. You should eat 3 + 2 snacks a day, half of the nutrients in the diet come from breakfast and lunch, and the rest comes for dinner and snacks.
  3. Calorie counting is recommended. To lose weight, the energy value of the menu should not exceed 1500 kcal.
  4. It is necessary to eat in small portions of 200-300 grams each.
  5. Only allowed foods should be included in the diet.
  6. It is recommended to eat at about the same time. Thanks to the diet, nutrients are better absorbed and digested.
  7. Drink at least 2 liters of water daily. A glass of liquid is recommended every morning on an empty stomach. You should drink water 1 hour before meals to prevent overeating.
  8. It is allowed to drink a glass of kefir 2 hours before bedtime, after which nothing can be eaten until the morning.
  9. It is necessary to reduce the amount of salt consumed.

You can drink sugar-free coffee or tea between meals. It is recommended to boil, cook and boil the products. Do not use extra fats and oils when cooking.

Permitted and prohibited products

A balanced diet includes the following foods:

  • citrus fruits, pineapple, avocado, plum, apple, kiwi;
  • natural spices;
  • cereals: pearl barley, millet, buckwheat;
  • lean fish and meat;
  • chicken and quail eggs;
  • wholemeal bread;
  • legumes, tomatoes, peppers, pumpkins, cabbage;
  • greens;
  • bitter chocolate;
  • skim milk, cottage cheese, cheese, kefir, yogurt;
  • Brown rice;
  • olive and flaxseed oil, nuts;
  • sea products;
  • mushrooms;
  • garlic, onion;
  • cherries, cranberries;
  • fresh juices, sugar-free compote, sugar-free green tea, still water.

Prohibited products:

  • round rice;
  • oily fish and meat;
  • confectionery, bakery products, confectionery;
  • canned meat and fish;
  • smoked, fried and fatty foods;
  • fast food;
  • oily broths;
  • sweet tea, juice from packets, sweet soda.

Important points in dieting

For one diet, the diet is designed to provide no more than 1, 500 kcal per day. Unlike many other diets, this weight loss system is well tolerated, but the following points should be noted:

  1. You can not give up breakfast, otherwise the metabolic processes in the body begin to slow down.
  2. It is allowed to take a snack, but only fresh vegetables and fruits that are not loaded on the stomach.
  3. Drink water before each meal. With its help, the work of the stomach begins. In addition, fluid replenishes this body, which allows you to avoid overeating.
  4. 4-5 hours should pass between meals. During this time, the digestive system gains time to process food.
  5. Do not drink water and tea for 30 minutes after eating.
  6. Such a diet is thought to be low in calories, so weakness is possible. To prevent this, you should take vitamin complexes. They increase nutritional deficiencies and improve mood.
  7. You can exercise to speed up the weight loss process. Exercise should be done in the morning, and jogging will be useful before bedtime.

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

Sample menu of a balanced diet for a week

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

Sample menu for each day:

Monday

  1. Breakfast: apple pieces and 1 teaspoon oatmeal. bal.
  2. Snack: 2 egg omelets steamed.
  3. Dinner: seasoned cabbage and greens salad with sour cream, beef stew with green 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 cheesecake with sour cream.
  3. Dinner: chicken chops, pea soup, chopped vegetables.
  4. Afternoon snack: fruit salad dressed with yogurt.
  5. Dinner: cucumber, 2 hard-boiled eggs.

Wednesday

  1. Breakfast: apple casserole with cottage cheese and sour cream.
  2. Snack: plain yogurt with berries.
  3. Dinner: cabbage casserole with lamb and beets.
  4. Afternoon snack: 30 grams of dark chocolate.
  5. Dinner: vegetable salad with greens.

Thursday

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

Friday

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

Saturday

  1. Breakfast: seasoned carrot and apple salad with sour cream.
  2. Snack: cottage cheese with grapes.
  3. Dinner: boiled chicken, corn porridge, tomatoes.
  4. Afternoon snack: citrus fruits.
  5. Lunch: vegetable casserole.

Sunday

  1. Breakfast: a handful of nuts and dried fruit.
  2. Snack: half a cup of yogurt with berries.
  3. Lunch: meatless vegetable soup, liver cooked 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 main. A monthly diet is considered the most optimal to achieve results.

A balanced diet for a month

To maintain your health, you need to maintain a balanced diet for a long time. Thanks to this diet, toxins and toxins are eliminated, excess adipose tissue is broken down. As a result, a person not only loses weight effectively, but also looks very young.

Monthly menu

Balanced diet for weight loss - menu from day to month:

Day 1

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

Day 2

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

3rd day

  1. Breakfast: apples, porridge in water, tea.
  2. Snack: boiled eggs.
  3. Lunch: chicken cutlets, rice soup.
  4. Afternoon snack: fruit salad.
  5. Meals: boiled rice, cooked turkey fillets.

4th day

  1. Breakfast: sugar-free muesli, apples, 250 ml of low-fat milk.
  2. Snack: nuts.
  3. Lunch: cooked fish, fish soup.
  4. Afternoon snack: cottage cheese, tea.
  5. Dinner: cottage cheese, boiled egg, cabbage salad.

5th day

  1. Breakfast: oatmeal, tea without sugar.
  2. Snack: tangerine
  3. Dinner: chicken breast, boiled rice, cucumber.
  4. Afternoon snack: vegetable salad, tea.
  5. Meals: boiled buckwheat, beef, cucumber.

6th day

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

7th day

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

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

Definitions

A balanced diet involves the preparation of various dietary foods.

Breakfast

Baked cheese cakes. Ingredients:

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

Cottage cheese is crushed with a fork and mixed with semolina. Beat an egg and knead the dough. The palms are washed, pierced and finely chopped. Add to the dough along with the honey. Mix, make small cakes and roll in flour. The loaf is covered with parchment, sprinkled with cheese cakes and baked in a preheated oven for 30 minutes.

Curd cheese casserole. Ingredients:

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

Flour, eggs are added to cottage cheese and mixed well. Bananas are kneaded with a fork and added to the dough. The resulting mass is spread in a small form and bake in the oven for 40 minutes.

Lunch

Green creamy soup. Ingredients:

  • broccoli - 250 q;
  • carrots - 1 piece;
  • spinach - 150 g;
  • celery stalk - 100 g;
  • processed cheese curds - 2 pieces;
  • greens;
  • su - 1 l.

Peel the vegetables and cut into small cubes. Bring to a boil, drain and collect new ones. Bring to a boil, add the cottage cheese and cook on low heat for 5 minutes. Cool and beat in a blender. Sprinkle with herbs.

Vegetable casserole with fish. Ingredients:

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

Carrots are passed through a coarse grater, peppers and pumpkin are cut into cubes, cabbage is chopped. Put all the vegetables in a pot with thick walls, cover with water and cook for 15 minutes. Cut cod fillets into small cubes and add to vegetables. Keep closed for 40 minutes. Paste a little before finishing.

Lunch

Cooked turkey. Ingredients:

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

The turkey fillet is washed, beaten and placed in a small bowl. Tomatoes are washed, cut into slices and put on the meat. Put in the oven for 20 minutes. Rub the cheese, sprinkle the fillets and send in the oven for another 10 minutes.

Vegetable omelet. Ingredients:

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

Tomatoes are cut into slices, onion - in half rings, pepper - in strips. Place in a greased baking dish. Beat eggs with milk, pour vegetables and bake in the oven for 6-8 minutes.