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 entry in the menu of products that contain all the necessary substances for the body. The reduction in the calorie content of the diet is due to the exclusion 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 weight loss approach has the following benefits:

  1. Thanks to a balanced diet, the body receives all the necessary vitamins, useful micronutrients, proteins, fats and carbohydrates. During a diet, a person does not feel hungry.
  2. The products included in the menu have a positive effect on the function of the heart, liver, lungs, gastrointestinal tract and the whole body. In addition, it begins to clean up as a result of the elimination of waste, excess water and toxins.
  3. Proper nutrition not only helps to get rid of extra pounds, but improves the condition of nails, hair, skin.
  4. A balanced diet reduces the chance of developing cancer.
  5. The lost weight is not returned.

The principles of a balanced diet

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

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

You can drink coffee or tea without sugar between meals. The products are recommended to be boiled, baked, cooked. When preparing food, do not use extra oils and fats.

Permitted and prohibited products

A balanced diet includes the following foods:

  • citrus fruits, pineapples, avocados, plums, apples, kiwis;
  • natural spices
  • cereals: pearl barley, millet, buckwheat;
  • lean fish and meat
  • chicken and quail eggs;
  • wholegrain bread;
  • legumes, tomatoes, peppers, zucchini, cabbage
  • greens;
  • bitter chocolate
  • skim milk, cottage cheese, cheese, kefir, yogurt.
  • Brown rice;
  • olive oil and flaxseed, nuts?
  • seafood;
  • mushrooms
  • garlic, onions
  • cherries, blueberries
  • fresh juices, sugar-free compote, sugar-free green tea, still water.

Prohibited products:

  • round rice
  • fatty fish and meat;
  • confectionery, pastries, sweets;
  • canned meat and fish
  • smoked, fried and fatty foods.
  • fast food;
  • fatty broths?
  • sweet tea, juice from packages, sweet soda.

Important points in building a diet

The diet for a diet is designed in such a way as to provide food no more than 1500 kcal during the day. Unlike many other diets, this weight loss system is well tolerated, however, the following points should be considered:

  1. You can not skip breakfast, as otherwise the metabolic processes begin to slow down in the body.
  2. You are allowed to have a snack, but only fresh vegetables and fruits that do not overload the stomach.
  3. Drink water before each meal. With its help, the work of the stomach begins. In addition, the fluid fills this organ, allowing you to avoid overeating.
  4. 4-5 hours should pass between meals. During this period, the digestive system has time to process food.
  5. After eating, do not drink water and tea for 30 minutes.
  6. Such a diet is considered low in calories, so weight loss is possible. To avoid this, you need to take vitamin complexes. They make up for the nutritional deficiencies and improve the mood.
  7. To speed up the weight loss process, you can exercise. Exercise should be done in the morning and running will be beneficial before bed.

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

Sample balanced diet menu for a week

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

Sample menu for each day:

Monday

  1. Breakfast: oatmeal with apple pieces and 1 tsp. honey.
  2. Snack: omelette of 2 steamed eggs.
  3. Lunch: salad with cabbage and greens, 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 of kefir or yogurt.

Tuesday

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

Wednesday

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

Thursday

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

Sunday

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

This menu can be used as a base. A diet for a month is considered the best to achieve results.

Balanced diet for a month

To maintain good health, you need to 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 loses weight effectively, but also looks much younger.

Monthly menu

Balanced diet for weight loss - menu for a month with the day:

Day 1

  1. Breakfast: pot of banana and cottage cheese, tea.
  2. Snack: apple.
  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: banana and cottage cheese.
  3. Lunch: salad, tomato soup, chicken fillet.
  4. Afternoon snack: vegetable salad.
  5. Dinner: grilled fish, boiled potatoes.

Day 3

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

Day 4

  1. Breakfast: sugar-free muesli, one 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 egg, salad with cabbage.

Day 5

  1. Breakfast: oatmeal cake, tea without sugar.
  2. Snack: tangerine.
  3. Lunch: chicken breast, boiled rice, cucumber.
  4. Afternoon snack: vegetable salad, tea.
  5. Dinner: buckwheat porridge cooked 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, kiwi.
  4. Afternoon snack: boiled egg, cottage cheese.
  5. Dinner: vegetable pot, grilled fish.

Day 7

  1. Breakfast: porridge with rice cooked in water, grilled cod, tea.
  2. Snack: pear.
  3. Lunch: vegetable salad, cheese.
  4. Afternoon snack: vegetable stew, kefir.
  5. Dinner: seaweed, cooked fish, a piece of bread.

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

Recipes

A balanced diet includes the preparation of various dietary meals.

breakfast

Baked cheese cake. Components:

  • 3% cottage cheese - 200 g;
  • semolina - 100 g;
  • dates - 4 pcs. ;
  • honey - 20 g;
  • egg - 1 pc.
  • flour - 70 g.

The cottage cheese is crushed with a fork and mixed with semolina. Bake in an egg and knead the dough. The dates are washed, hollowed and chopped. Add to the dough together with honey. Mix, form small cakes and add flour. A baking tray is covered with parchment, cheesecakes are spread on it and baked in a preheated oven for 30 minutes.

Cottage cheese casserole. Components:

  • low-fat cottage cheese - 200 g;
  • banana - 1 pc. ;
  • chicken egg - 1 pc.
  • rye flour - 2 tbsp. large.

Flour, egg are added to the curd and mix well. 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. Components:

  • broccoli - 250 g;
  • carrots - 1 pc.
  • spinach - 150 g;
  • celery stalks - 100 g;
  • processed curd - 2 pcs.
  • greens;
  • water - 1 liter.

The vegetables are peeled and cut into small cubes. Boil, drain the water and collect a new one. Boil, add curd and cook for 5 minutes on low heat. Bake and beat in a blender. Sprinkle with herbs.

Vegetable stew with fish. Components:

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

Grate the carrots on a coarse grater, pepper and diced zucchini, chopped cabbage. Place all the vegetables in a thick-walled saucepan, cover with water and cook for 15 minutes. Cut the cod fillets into small cubes and add to the vegetables. Keep covered for 40 minutes. Add the paste just before finishing.

Dinner

Roasted turkey. Components:

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

The turkey fillet is washed, beaten and placed in a small pan. The tomatoes are washed, cut into slices and placed on top of the meat. Place in the oven for 20 minutes. Grate the cheese, sprinkle the fillets and send them in the oven for another 10 minutes.

Omelet with vegetables. Components:

  • eggs - 3 pcs. ;
  • onion - 1 pc.
  • pepper - 1 pc.
  • tomato - 2 pcs. ;
  • milk - 70 ml.

Tomatoes are cut into slices, onions - into half rings, pepper - into strips. Place in an oiled pan. Beat the eggs with milk, add vegetables and cook in the oven for 6-8 minutes.