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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 inclusion in the menu of products that contain all the substances necessary for the body. The reduction in calorie content in 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 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 functioning of the heart, liver, lungs, gastrointestinal tract and the whole body. In addition, it begins to clean itself as a result of eliminating waste products, excess water and toxins.
  3. Proper nutrition not only helps to remove excess pounds, but also improves the condition of nails, hair, skin.
  4. A balanced diet reduces the likelihood of developing cancerous tumors.
  5. The lost weight does not go back.

Principles of a balanced diet

To achieve 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 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 in 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 to take food at the same time. Thanks to the diet, nutrients are absorbed and digested better.
  7. Drink at least 2 liters of water every day. A glass of juice is recommended every morning on an empty stomach. 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 eaten until morning.
  9. It is necessary to reduce the amount of salt consumed.

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

Allowed and Prohibited Products

A balanced diet includes the following foods:

  • citrus fruits, pineapples, avocados, plums, apples, kiwi;
  • natural spices;
  • cereals: pearl barley, millet, buckwheat;
  • lean fish and meat;
  • chicken and quail eggs;
  • black bread;
  • legumes, tomatoes, peppers, zucchini, cabbage;
  • vegetables;
  • dark chocolate;
  • skim milk, cottage cheese, cheese, kefir, yogurt;
  • Brown rice;
  • olive and flaxseed oil, nuts;
  • seafood;
  • mushrooms;
  • garlic, onion;
  • cherries, cranberries;
  • fresh juices, sugar-free compote, sweet green tea, carbonated water.

Prohibited products:

  • round rice;
  • fatty fish and meat;
  • cakes, baked goods, cakes;
  • canned meat and fish;
  • smoked, fried and fatty foods;
  • Fast food;
  • fatty soup;
  • sweet tea, juice from packaging, sweet soda.

Important points in building a diet

The diet for a diet is built in such a way that no more than 1500 kcal is supplied with food 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 overload.
  4. 4-5 hours should pass between meals. During this time, 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 to be low in calories, so weakness is possible. To prevent this, you need to take vitamin complexes. They supplement nutritional deficiencies and improve mood.
  7. To speed up the weight loss process, 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 time, the digestive system has time to process food. In a week, you can save 3-5 kg or lose 15-20 kg per month.

Menu example 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 ones.

Sample menu for each day:

Monday

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

Friday

  1. Breakfast: cottage cheese with 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 fillets.

Saturday

  1. Breakfast: salad with 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 boiled 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 most optimal to get 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 effectively loses weight but also looks much younger.

Monthly menu

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

Day 1

  1. Breakfast: casserole with bananas and cottage cheese, tea.
  2. Snack: apples.
  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: bananas 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: apples, porridge in water, 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: unsweetened muesli, an apple, 250 ml low-fat milk.
  2. Snack: nuts.
  3. Lunch: roasted fish, fish soup.
  4. Afternoon snack: cottage cheese, tea.
  5. Dinner: cottage cheese, boiled egg, cabbage salad.

Day 5

  1. Breakfast: oatmeal cake, unsweetened tea.
  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: apples.
  3. Lunch: salmon fillets with vegetables, wholemeal bread, kiwi.
  4. Afternoon snack: boiled eggs, cottage cheese.
  5. Dinner: casserole with vegetables, grilled fish.

Day 7

  1. Breakfast: rice porridge cooked in water, baked 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 almost the same.

Recipe

A balanced diet involves the preparation of various dietary meals.

BREAKFAST

Baked cheese cakes. Ingredients:

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

The cottage cheese is pressed with a fork and mixed with oatmeal. Machine in an egg and knead the dough. Dates are washed, placed in pits and finely chopped. Add to the dough along with the honey. Stir, form small cakes and roll in flour. A baking sheet is covered with parchment, cheesecakes are spread on it and baked in a hot oven for 30 minutes.

Casserole with cottage cheese. Ingredients:

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

Flour, eggs are added to the cottage cheese and mixed thoroughly. Banana is cooked 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.

dinner

Soup with green cream. Ingredients:

  • broccoli - 250 g;
  • carrots - 1 piece;
  • spinach - 150 g;
  • celery stalk - 100 g;
  • processed cottage cheese - 2 pieces;
  • vegetables;
  • water - 1 l.

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

Vegetable stew with fish. Ingredients:

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

Carrot is integrated into a thick 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 covered for 40 minutes. Add the paste just before finishing.

dinner

Turkey. Ingredients:

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

The turkey fillet is washed, beaten and placed in a small roasting dish. Tomatoes are washed, cut into slices and placed on top of 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 omelette. Ingredients:

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

Tomatoes cut into slices, onions - into half rings, pepper - into strips. Place in a greased pan. Beat eggs with milk, pour vegetables and simmer in oven for 6-8 minutes.