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A balanced diet: principles, menus for the week and the month

products for a balanced diet

A balanced diet is a system of nutrition based on products that include all the substances necessary for the body. The calorie content of the diet is reduced 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 approach to weight loss has the following benefits:

  1. Thanks to a balanced diet, the body receives all the essential vitamins, useful micro-elements, 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 functioning of the heart, liver, lungs, gastrointestinal tract and the whole body. In addition, it starts cleaning itself as a result of elimination of waste products, excess water and toxins.
  3. Proper nutrition not only helps get rid of extra pounds, but also improves the condition of the nails, hair, skin.
  4. A balanced diet reduces the likelihood of cancerous tumors.
  5. The lost weight is not reversed.

Principles of a balanced diet

To achieve a result, you must 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 provided with full-fledged energy and building materials.
  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 need to eat in small portions, 200-300 g each.
  5. Only approved foods should be included in the diet.
  6. It is recommended to take food at the same time. Thanks to the regime, nutrients are best absorbed and digested.
  7. Drink at least 2 liters of water every day. A glass of liquid every morning on an empty stomach is recommended. To avoid overeating, you should drink water 1 time before a meal.
  8. 2 hours before bedtime, he is allowed to drink a glass of kefir, and can not eat anything afterwards until morning.
  9. The amount of salt consumed needs to be reduced.

You can drink unsweetened coffee or tea between meals. Products are recommended to be boiled, baked, stewed. When preparing food, do not use extra oils and fats.

Approved and Prohibited Products

A balanced diet includes the following foods:

  • citrus fruits, pineapple, avocados, plums, apples, kiwi;
  • natural spices;
  • cereals: pearl barley, millet, buckwheat;
  • fish and lean meat;
  • chicken and quail eggs;
  • whole wheat bread;
  • legumes, tomatoes, peppers, zucchini, cabbage;
  • greens;
  • bitter chocolate;
  • skim 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, sweets;
  • canned meat and fish;
  • smoked, fried and fatty foods;
  • fast food;
  • fatty broths;
  • sweet tea, juice from packets, sweet soda.

Important points about building a diet

The diet is taken for a diet in such a way that food does not provide more than 1500 kcal during the day. Unlike many other diets, this weight loss system is well accepted, however, the following points should be considered:

  1. You can not skip breakfast, as otherwise metabolic processes begin to slow down in the body.
  2. You are allowed to have a snack, but fresh vegetables and fruits that do not overload the stomach.
  3. Drink water before every meal. With his help, the work of the stomach has begun. In addition, the fluid fills this organ, allowing you to avoid overeating.
  4. 4-5 hours should run 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 weakness is possible. To prevent this, you should take vitamin complexes. They replenish nutritional 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 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 losing 3-5 kg or 15-20 kg per month.

A sample menu of a balanced diet for a week

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

Sample menu for each day:

Monday

  1. Breakfast: oatmeal with apple pieces and 1 tsp. mil.
  2. Snack: 2-egg steamed omelette.
  3. Lunch: cabbage salad 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 tomatoes.
  2. Snack: 2 cheesecakes with sour cream.
  3. Lunch: chicken chops, pea soup, chopped vegetables.
  4. Afternoon snack: fruit salad dressed with yogurt.
  5. Dinner: cucumber, scrambled eggs from 2 eggs.

Wednesday

  1. Breakfast: cottage cheese casserole 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: sliced fruit, season with yogurt.
  2. Snack: 2 tomatoes, 2 boiled eggs.
  3. Lunch: fish soup, steam fish fillet, vegetables.
  4. Afternoon snack: 200 ml of kefir or yogurt.
  5. Dinner: millet porridge boiled 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 fruit.
  2. Snack: half a glass of yogurt with berries.
  3. Lunch: meatless vegetable soup, liver stewed in sour cream sauce.
  4. Afternoon snack: cottage cheese with pieces of fruit.
  5. Dinner: vegetable salad, steam omelet.

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

A 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, adipose tissue is broken down. As a result, not only does a person lose weight effectively, but he also looks younger.

Monthly menu

Balanced diet for weight loss - menu for a month to 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 cutlets, rice soup.
  4. Afternoon snack: fruit salad.
  5. Dinner: boiled rice, baked turkey fillet.

Day 4

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

Day 5

  1. Breakfast: oatcake, unsweetened tea.
  2. Snack: tangerine.
  3. Lunch: chicken breast, boiled rice, cucumber.
  4. Afternoon snack: vegetable salad, tea.
  5. Dinner: water-cooked buckwheat porridge, 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, stewed fish, a piece of bread.

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

Oidis

A balanced diet consists of preparing a variety of diet meals.

Breakfast

Baked cheesecakes. Ingredients:

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

Cottage cheese is crushed with a fork and mixed with semolina. Drizzle in egg and knead the dough. Dates are washed, tossed and finely chopped. Add to the dough along with honey. Stir, form small cakes and roll in flour. A baking sheet is covered with parchment, cheese cakes are 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 pc. ;
  • rye flour - 2 tbsp. l.

Flour, egg is added to the curd and mixed well. The banana is knead 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 stalks - 100 g;
  • processed cheese curd - 2 pcs;
  • greens;
  • water - 1 l.

The vegetables are sieved and cut into small cubes. Boil, drain the water and collect a new one. Bring to a boil, add cheese curd and cook for 5 minutes over low heat. 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 grated on coarse grains, pepper and zucchini are cut into cubes, cabbage is chopped. All the vegetables are placed in a thick-walled saucepan, covered with water and cooked for 15 minutes. Cut cod fillets into small cubes and add them to vegetables. Keep covered for 40 minutes. Add the paste shortly before it is finished.

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 top of the meat. Put it in the oven for 20 minutes. Rub the cheese, sprinkle the fillets and send them to the oven for another 10 minutes.

Omelet with vegetables. Ingredients:

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

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