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Balanced diet: principle, menu for the week and month

products for a balanced diet

A balanced diet is a nutritional system based on the inclusion in the menu of products containing all the substances necessary for the body. The calorie intake of the diet is reduced due to the exclusion of junk food. As a result of this approach, without stress and hunger. body weight is reduced.

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, useful trace elements, 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 functioning of the heart, liver, lungs, gastrointestinal tract and the body as a whole. In addition, it begins to cleanse itself as a result of the elimination of waste products, excess water and toxins.
  3. Proper nutrition not only helps to get rid of extra pounds, but also improves the condition of nails, hair, skin.
  4. A balanced diet reduces the chances of developing cancerous tumors.
  5. Lost weight does not come back.

principles of balanced diet

To get the 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 provided with energy and a complete building material.
  2. You should eat 3 times a day + 2 snacks, with half of the nutrients coming from breakfast and lunch, and the rest from dinner and snacks.
  3. It is advisable to count calories. To lose weight, the energy value of the menu should not exceed 1500 kcal.
  4. You need to eat in small portions, 200-300 grams each.
  5. Only permitted foods should be included in the diet.
  6. It is advisable to have meals at approximately the same time. Thanks to the diet, nutrients are better absorbed and digested.
  7. Drink at least 2 liters of water daily. 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 permissible 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. Products are recommended to be boiled, baked, stewed. Do not use excess oil and fat 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;
  • whole wheat bread;
  • legumes, tomatoes, peppers, zucchini, cabbage;
  • greens;
  • bitter chocolate;
  • skim milk, cottage cheese, cottage cheese, kefir, yogurt;
  • brown rice;
  • olive and linseed oil, nuts;
  • seafood;
  • Mushrooms;
  • garlic, onion;
  • cherries, cranberries;
  • Fresh juice, sugar-free compote, non-sugar green tea, cool 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 broth;
  • Sweet tea, juice from the package, sweet soda.

Important points in making a diet

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

  1. You can not skip breakfast, otherwise the metabolic processes in the body begin to slow down.
  2. It is allowed breakfast, 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 starts. Also, the fluid fills this organ, so that you can avoid overeating.
  4. Between meals should pass 4-5 hours. During this time, the digestive system has time to process the food.
  5. Do not drink water and tea for 30 minutes after eating.
  6. Such a diet is considered low in calories, so weakness is possible. To avoid this, you should consume vitamin complexes. They make up for nutritional deficiencies and improve mood.
  7. You can exercise to speed up the process of losing weight. Exercise should be done in the morning and jogging before sleeping will be beneficial.

The last meal should be 3 hours before bedtime. During this time, the digestive system has time to process the food. In a week you can lose 3-5 kg or lose 15-20 kg every monthcan do.

Sample menu of a balanced diet for a week

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

Sample menu for every day:

Monday

  1. Breakfast: Oatmeal with pieces of apple and 1 tsp. honey.
  2. Snack: Steamed 2-egg omelet.
  3. Lunch: a salad of 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 chops, pea soup, chopped vegetables.
  4. Afternoon snack: Fruit salad garnished with yogurt.
  5. Dinner: Cucumber from 2 eggs, scrambled eggs.

Wednesday

  1. Breakfast: cottage cheese casserole and apples with sour cream.
  2. Snack: Plain 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: sliced fruit, seasoned 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: Bajra porridge cooked in milk.

Friday

  1. Breakfast: cottage cheese, scrambled eggs with pieces of fruit.
  2. Snack: 2 pieces of low-fat cottage 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, seasoned with sour cream.
  2. Snack: cottage cheese with raisins.
  3. Lunch: boiled chicken, corn porridge, tomato.
  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 curd with jamun.
  3. Lunch: vegetable soup without meat, stewed liver in sour cream sauce.
  4. Afternoon snack: Paneer with pieces of fruit.
  5. Dinner: vegetable salad, steamed omelet.

This menu can be used as a basis. A month's diet is considered the most optimal for achieving 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 onlyEffectively loses weight, but also looks much smaller.

monthly menu

Balanced diet for weight loss - one month's menu daily:

first day

  1. Breakfast: banana and cottage cheese casserole, tea.
  2. Snack: Apples.
  3. Lunch: buckwheat porridge, mushroom soup, chicken meatballs.
  4. Afternoon snack: Fruits.
  5. Dinner: Salad, cooked fish.

second day

  1. Breakfast: oatmeal 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: Baked fish, boiled potatoes.

day 3

  1. Breakfast: apple, oatmeal on the water, tea.
  2. Snack: Boiled egg.
  3. Lunch: Chicken cutlet, rice soup.
  4. Afternoon snack: Fruit salad.
  5. Dinner: steamed rice, cooked turkey fillet.

day 4

  1. Breakfast: Muesli without sugar, an apple, 250 ml of low-fat milk.
  2. Snack: Nuts.
  3. Lunch: Cooked fish, fish soup.
  4. Afternoon snack: Cheese, tea.
  5. Dinner: cottage cheese, boiled egg, cabbage salad.

day 5

  1. Breakfast: Oat cake, tea without sugar.
  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, cucumber.

day 6

  1. Breakfast: croutons with bread and butter, natural juices.
  2. Snack: Apples.
  3. Lunch: salmon fillet with vegetables, bran bread, kiwi.
  4. Afternoon snack: Boiled egg, cottage cheese.
  5. Dinner: vegetable casserole, cooked fish.

day 7

  1. Breakfast: rice porridge cooked in water, baked hake, tea.
  2. Snack: Pear.
  3. Lunch: vegetable salad, cottage cheese soup.
  4. Afternoon snack: vegetable stew, kefir.
  5. Dinner: seaweed, stewed fish, a slice of bread.

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

Recipes

A balanced diet involves preparing various dietary meals.

Breakfast

Baked Cheese Cake. Ingredients:

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

Cottage cheese is crushed with a fork and mixed with semolina. Drive in an egg and knead the dough. The dates are washed, applied and finely chopped. Pour with honey into the flour. Stir, Make 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.

Cheese Paneer Casserole. Ingredients:

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

Add flour, egg to the curd and mix well. The banana is kneaded with a fork and mixed into the dough. The resulting mass is spread into 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 cottage cheese curd - 2 pcs . ;
  • greens;
  • water - 1 l.

Vegetables are peeled and cut into small cubes. Boil, drain the water and collect a new one. Bring to a boil, add cottage cheese and cook on low heat for 5 minutes. Cool and beat in a blender. Herbssprinkle with

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 a coarse grater, pepper and zucchini are cut into cubes, cabbage is shredded. All vegetables are laid out in a thick-walled saucepan, covered with water and 15Cooked for a minute. Cut the cod fillets into small cubes and add to the vegetables. Cover and leave for 40 minutes. Add the paste shortly before it's done.

dinner

Baked Turkey. Ingredients:

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

The turkey fillet is washed, beaten and placed in a small baking dish. Tomatoes are washed, cut into slices and placed on top of the meat. Place 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 . ;
  • capsicum - 1 pc . ;
  • tomatoes - 2 pcs . ;
  • milk - 70 ml.

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