A balanced diet is a nutritional system that is based on the fact that products containing all the substances necessary for the body are on the menu. Reducing the caloric content of a diet is due to the exclusion of unhealthy foods. 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:
- Thanks to a balanced diet, the body receives all the necessary vitamins, useful trace elements, proteins, fats and carbohydrates. During dieting, one does not feel hungry.
- The products on the menu have a positive effect on the functioning of the heart, liver, lungs, gastrointestinal tract and the whole body. It also begins to clean up due to the removal of waste products, excess water and toxins.
- Proper nutrition not only helps to get rid of extra pounds, but also improves the condition of nails, hair and skin.
- A balanced diet reduces the likelihood of developing cancerous tumors.
- The lost weight will not be returned.
Principles of a balanced diet
To achieve the result, you must follow the basic rules:
- The proportion of BJU in the menu: proteins and fats - 30%, carbohydrates - 40%. Thanks to this distribution, the body is supplied with energy and a full-fledged building material.
- You have to eat + 2 snacks 3 times a day, half of the nutrients in the diet come from breakfast and lunch, and the rest for dinner and snacks.
- Calorie counting is recommended. For weight loss, the energy value of the menu should not exceed 1500 kcal.
- It should be eaten in small portions, each 200-300 g.
- Only permitted foods should be included in the diet.
- It is recommended to buy food at about the same time. Thanks to the treatment, the nutrients are better absorbed and digested.
- Drink at least 2 liters of water a day. Every morning is recommended a glass of liquid on an empty stomach. To avoid overeating, drink water 1 hour before a meal.
- You can drink a glass of kefir 2 hours before bedtime, after which nothing can be eaten until morning.
- The amount of salt consumed should be reduced.
You can drink unsweetened coffee or tea between meals. It is recommended to cook, bake and steam the products. Do not use additional oils and fats when preparing food.
Authorized 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;
- whole wheat bread;
- legumes, tomatoes, peppers, zucchini, cabbage;
- greens;
- bitter chocolate;
- skim milk, cottage cheese, cheese, kefir, yogurt;
- Brown rice;
- olive and flaxseed oil, nuts;
- Seafood;
- mushroom;
- garlic, onion;
- cherries, blueberries;
- fresh juices, sugar-free compote, unsweetened green tea, carbonated water.
Prohibited products:
- round rice;
- fatty fish and meat;
- confectionery, bakery, confectionery;
- canned meat and fish;
- smoked, fried and fatty foods;
- fast food;
- fatty broths;
- sweet tea, juice packs, sweet soda.
Important points in the structure of the diet
The diet of the diet is structured in such a way that the food receives no more than 1, 500 kcal of food during the day. Unlike many other diets, this weight loss system is well tolerated, but the following considerations must be considered:
- You can’t skip breakfast as your metabolic processes start to slow down in your body.
- Snacks are allowed, but only fresh vegetables and fruits that do not overload the stomach.
- Drink water before each meal. With it, the work of the stomach begins. In addition, the fluid fills this organ, allowing overeating to be avoided.
- 4-5 hours should elapse between meals. During this time, the digestive system has time to process the food.
- Do not drink water and tea for 30 minutes after eating.
- Such a diet is considered low in calories, so weakness is possible. To prevent this, you need to take vitamin complexes. They make up for nutritional deficiencies and improve mood.
- You can exercise to speed up weight loss. 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 the food. You can get rid of 3-5 kg in a week, or lose 15-20 kg per month.
The sample menu for a balanced diet for a week
There are a number of menu items available for a balanced diet week. When compiling the diet, the products on the list of permitted products should be used.
Sample menu every day:
Monday
- Breakfast: oatmeal with apple pieces and 1 teaspoon. Honey.
- Snack: Steamed 2 egg omelette.
- Lunch: salad of cabbage and greens, flavored with sour cream, beef stew with green peas.
- Afternoon snack: low-fat cottage cheese, apples.
- Dinner: a small piece of chicken fillet, 300 ml of kefir or yogurt.
Tuesday
- Breakfast: a slice of bread with cheese and tomatoes.
- Snack: 2 cheesecakes with sour cream.
- Lunch: chicken, pea soup, chopped vegetables.
- Afternoon snack: fruit salad with yogurt.
- Dinner: cucumber, scrambled eggs with 2 eggs.
Wednesday
- Breakfast: casserole with cottage cheese and apples with sour cream.
- Snack: plain yogurt with berries.
- Lunch: cabbage stew with lamb and beets.
- Afternoon snack: 30 g of dark chocolate.
- Dinner: vegetable salad with herbs.
Thursday
- Breakfast: sliced fruit flavored with yoghurt.
- Snack: 2 tomatoes, 2 boiled eggs.
- Lunch: fish soup, steamed fish fillet, vegetables.
- Afternoon snack: 200 ml of kefir or yogurt.
- Dinner: millet porridge cooked in milk.
Friday
- Breakfast: cottage cheese with pieces of fruit, scrambled eggs.
- Snack: 2 pieces of low-fat cheese, a glass of tomato juice.
- Lunch: cabbage soup, boiled beef, herbs.
- Afternoon snack: fruits.
- Dinner: buckwheat, fish fillet.
Saturday
- Breakfast: carrot and apple salad flavored with sour cream.
- Snack: cottage cheese with raisins.
- Lunch: boiled chicken, corn porridge, tomatoes.
- Afternoon snack: citrus fruits.
- Dinner: stew with vegetables.
Sunday
- Breakfast: a handful of nuts and dried fruit.
- Snack: half a glass of yogurt with berries.
- Lunch: vegetable soup without meat, steamed liver in sour cream sauce.
- Afternoon snack: cottage cheese with pieces of fruit.
- Dinner: vegetable salad, steamed omelette.
This menu can be used as a basis. A one-month diet is considered optimal to achieve results.
A balanced diet for a month
To maintain 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 is also much younger.
Monthly menu
Balanced diet for weight loss - menu for a month day by day:
One day
- Breakfast: banana and cottage cheese casserole, tea.
- Snack: apple.
- Lunch: buckwheat porridge, mushroom soup, chicken dumplings.
- Afternoon snack: fruits.
- Dinner: salad, fried fish.
2 days
- Breakfast: water-cooked porridge, berries, tea.
- Snack: banana and cottage cheese.
- Lunch: salad, tomato soup, chicken fillet.
- Afternoon snack: vegetable salad.
- Dinner: fried fish, boiled potatoes.
3 days
- Breakfast: apple, porridge on the water, tea.
- Snack: boiled eggs.
- Lunch: chicken slices, rice soup.
- Afternoon snack: fruit salad.
- Dinner: boiled rice, roasted turkey fillet.
4 days
- Breakfast: unsweetened muesli, apples, 250 ml of low-fat milk.
- Snack: nuts.
- Lunch: fried fish, fish soup.
- Afternoon snack: cottage cheese, tea.
- Dinner: cottage cheese, boiled eggs, cabbage salad.
5 days
- Breakfast: oatmeal, unsweetened tea.
- Snack: mandarin.
- Lunch: chicken breast, boiled rice, cucumber.
- Afternoon snack: vegetable salad, tea.
- Dinner: water-cooked buckwheat porridge, beef stew, cucumber.
6 days
- Breakfast: croutons with bread and butter, natural juice.
- Snack: apple.
- Lunch: salmon fillet with vegetables, bran bread, kiwi.
- Afternoon snack: boiled eggs, cottage cheese.
- Dinner: casserole with fried fish.
7 days
- Breakfast: water-cooked rice, fried cod, tea.
- Snack: pear.
- Lunch: vegetable salad, cheese soup.
- Afternoon snack: stew with vegetables, kefir.
- Dinner: seaweed, steamed fish, a piece of bread.
The menu for the next 3 weeks is approx.
Recipes
A balanced diet includes preparing a variety of dietary foods.
Breakfast
Baked cheesecake. Ingredients:
- 3% cottage cheese - 200 g;
- semolina - 100 g;
- dates - 4 pcs. ;
- honey - 20 g;
- eggs - 1 piece;
- flour - 70 g.
The curd is crushed with a fork and mixed with semolina. Fold in an egg and knead the dough. The dates are washed, pitted and chopped. Add to the dough along with honey. Mix, shape into small cakes and roll into flour. Cover a baking sheet with parchment, spread cheesecakes on it and bake in a preheated oven for 30 minutes.
Curd curd. Ingredients:
- low-fat cottage cheese - 200 g;
- bananas - 1 piece;
- chicken eggs - 1 piece;
- rye flour - 2 tbsp. l.
Add flour and eggs to the cottage cheese and mix thoroughly. Knead the banana with a fork and add to the dough. The resulting mass is spread out 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 stalk - 100 g;
- bulk cottage cheese - 2 pcs. ;
- greens;
- water - 1 l.
Peel the vegetables and cut into small cubes. Bring to the boil, drain the water and collect a new one. Bring to a boil, add cottage cheese and cook for 5 minutes on low heat. Cool and mix 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 puree - 70 ml.
Grate the carrots on a coarse grater, cut the pepper and zucchini into cubes, and chop the cabbage. Put all the vegetables in a thick-walled pot and cook for 15 minutes, covered with water. Cut the cod fillet into small cubes and add to the vegetables. Keep covered for 40 minutes. Add the paste shortly before finishing.
Dinner
Roast turkey. Ingredients:
- turkey fillet - 200 g;
- cheese - 50 g;
- tomatoes - 3 pcs.
The turkey fillet is washed, beaten and placed in a small baking sheet. The tomatoes are washed, cut into slices and placed on top of the meat. Place in the oven for 20 minutes. Rub the cheese, sprinkle with the fillets and send to the oven for another 10 minutes.
Omelette with vegetables. Ingredients:
- eggs - 3 pcs. ;
- onions - 1 piece;
- paprika - 1 db;
- tomatoes - 2 pcs. ;
- milk - 70 ml.
Cut the tomatoes into slices, the onion - in a half ring, pepper - into strips. We put it in a grease pan. Beat eggs with milk, pour vegetables and simmer in oven for 6-8 minutes.