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Balanced diet: principles, menus for the week and month

products for balanced nutrition

A balanced diet is a nutritional system based on the inclusion in the menu of products containing all the necessary substances for the body. Reducing 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 approach to weight loss has the following benefits:

  1. Thanks to a balanced diet, the body receives all the necessary vitamins, beneficial microelements, proteins, fats and carbohydrates. During the diet, the person does not feel hunger.
  2. The products included in the menu positively affect the functioning of the heart, liver, lungs, gastrointestinal tract and the whole body. In addition, it starts to clean itself as a result of waste products, excess water and toxins.
  3. Proper nutrition will not only help get rid of extra pounds, but also improve the condition of nails, hair, skin.
  4. A balanced diet reduces the likelihood of developing cancerous tumors.
  5. Lost weight is not regained.

Principles of balanced nutrition

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

  1. The proportion of BJU 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 times a day + 2 snacks, half of the food in the diet consists of breakfast and lunch, the rest consists of dinner and snacks.
  3. Calorie counting is recommended. The energy value of the menu for losing weight should not exceed 1500 kcal.
  4. You should eat it 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 approximately the same time. Thanks to the regimen, nutrients are better absorbed and digested.
  7. Drink at least 2 liters of water per day. It is recommended to drink a glass of liquid every morning on an empty stomach. You should drink water 1 hour before a meal to avoid 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 unsweetened coffee or tea between meals. It is recommended to boil, cook, stew products. Do not use additional oils and fats when preparing food.

Allowed 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;
  • Brown bread;
  • legumes, tomatoes, peppers, zucchini, cabbage;
  • greens;
  • bitter chocolate;
  • skimmed milk, cottage cheese, cheese, kefir, yogurt;
  • brown rice;
  • olive and linseed oil, nuts;
  • Sea products;
  • mushrooms;
  • garlic, onions;
  • cherries, cranberries;
  • fresh juices, unsweetened compote, unsweetened green tea, water.

Prohibited Products:

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

Important points while dieting

The diet for the diet is made in such a way that during the day no more than 1500 kcal of food is provided. Unlike many other diets, this weight loss system is well tolerated, but the following points should be considered:

  1. You can not skip breakfast, otherwise metabolic processes in the body will begin to slow down.
  2. Snacks are allowed, 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. Also, liquid 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 food.
  5. Do not drink water or tea for 30 minutes after a meal.
  6. Such a diet is considered low in calories, so weakness is possible. To avoid this, you should take vitamin complexes. It makes up for nutritional deficiencies and improves mood.
  7. You can exercise to speed up the weight loss process. Exercise should be done in the morning and jogging before going to bed will be beneficial.

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

Sample menu of a balanced diet for a week

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

Sample menu for each day:

Monday

  1. Breakfast: apple chunks and 1 teaspoon of oatmeal. honey.
  2. Snack: Steamed 2-egg omelet.
  3. Lunch: cabbage and greens salad flavored 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 cutlet, pea soup, chopped vegetables.
  4. Afternoon snack: fruit salad with yogurt.
  5. Dinner: cucumber, omelet from 2 eggs.

Wednesday

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

Thursday

  1. Breakfast: Sliced fruit sweetened 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, omelet.
  2. Snack: 2 pieces of low-fat cheese, a glass of tomato juice.
  3. Lunch: cabbage soup, boiled beef, herbs.
  4. Afternoon snack: fruits.
  5. Dinner: buckwheat, fish fillet.

Saturday

  1. Breakfast: Carrot and apple salad flavored 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.

market

  1. Breakfast: a handful of nuts and dried fruit.
  2. Snack: half a glass of yogurt with strawberries.
  3. Lunch: Vegetable soup without meat, 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. A one-month diet is considered optimal for achieving results.

Balanced diet for a month

To maintain your health, you need to follow a balanced diet for a long time. Thanks to this diet, toxins and toxins are excreted, excess fat 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 - the menu for a month every day:

1 day

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

2 days

  1. Breakfast: porridge cooked in water, strawberries, 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.

3 days

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

4 days

  1. Breakfast: unsweetened muesli, an 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, coleslaw.

5 days

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

6 days

  1. Breakfast: bread and croutons with 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 stew, baked fish.

7 days

  1. Breakfast: rice porridge, cooked hake, tea.
  2. Snack: pear.
  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 more or less the same.

Recipes

A balanced diet includes the preparation of various dietary dishes.

Breakfast

Cheesecakes in the oven. Materials:

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

Cottage cheese is crushed with a fork and mixed with semolina. Drive an egg and knead the dough. Dates are washed, cored and finely chopped. Add to dough along with honey. Mix, form small cakes and roll in flour. A baking sheet is covered with parchment, cheesecakes are spread on it and baked in a preheated oven for 30 minutes.

Cottage cheese casserole. Materials:

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

Add flour and eggs 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. Materials:

  • broccoli - 250 g;
  • carrot - 1 pc. ;
  • spinach - 150 g;
  • celery stalks - 100 g;
  • processed cheese curds - 2 pcs . ;
  • greens;
  • water - 1 l.

Vegetables are peeled and cut into small cubes. Boil it, drain the water and get a new one. Bring to a boil, add curd cheese and cook on low heat for 5 minutes. Cool and beat in a blender. Sprinkle herbs.

Vegetable casserole with fish. Materials:

  • cod - 150 g;
  • carrot - 1 pc. ;
  • Bulgarian pepper - 150 g;
  • zucchini - 100 g;
  • cauliflower - 200 g;
  • 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 thick-walled saucepan, covered with water and cooked for 15 minutes. Cut the cod fillets into small cubes and add to the vegetables. Keep it off for 40 minutes. Add the paste shortly before it's done.

Dinner

Baked turkey. Materials:

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

Turkey fillet is washed, pounded and placed on a small baking sheet. 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 send to the oven for another 10 minutes.

Vegetable omelet. Materials:

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

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