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Balanced diet: principles, menus of the week and of the 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 reduction in 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 weight loss approach has the following benefits:

  1. Thanks to a balanced diet, the body receives all the necessary vitamins, useful microelements, 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 purify itself thanks to 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 likelihood of developing cancerous tumors.
  5. Lost weight is not returned.

The principles of a balanced diet

To get a 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 receives energy and a real 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 from 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 permitted foods should be included in the diet.
  6. It is recommended that you eat food at approximately the same time. Thanks to the regimen, nutrients are better absorbed and digested.
  7. Drink at least 2 liters of water a day. A glass of liquid 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 you can not eat anything until the 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, stewed. When preparing food, do not use additional oils and fats.

Permitted and prohibited products

A balanced diet includes the following foods:

  • citrus, pineapple, avocado, plum, apple, kiwi;
  • natural spices;
  • cereals: pearl barley, millet, buckwheat;
  • lean fish and meat;
  • chicken and quail eggs;
  • wholemeal flour bread;
  • legumes, tomatoes, peppers, courgettes, 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, unsweetened compote, unsweetened green tea, plain 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, fruit juice from packages, sweet soda.

Important points in building a diet

The diet for a diet is constructed in such a way that no more than 1500 kcal are 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, otherwise the metabolic processes begin to slow down in the body.
  2. It is allowed to have a snack, but only fresh fruits and vegetables that do not overload the stomach.
  3. Drink water before each meal. With the help of him, the work of the stomach is started. In addition, the fluid 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. 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 avoid this, you should take vitamin complexes. They restore 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 helpful before going to 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 get rid of 3-5 kg or lose 15-20 kg per month.

Example of a menu of a balanced diet for a week

There are many menu options for a week of balanced diet. 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 apple pieces and 1 tsp. honey.
  2. Snack: 2-egg steamed omelette.
  3. Lunch: Cabbage and vegetable salad, dressed with sour cream, beef stew with 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 topped with yogurt.
  5. Dinner: cucumber, scrambled eggs from 2 eggs.

Wednesday

  1. Breakfast: cottage cheese and apple casserole with sour cream.
  2. Snack: white yogurt with berries.
  3. Lunch: cabbage stew with lamb, beetroot.
  4. Afternoon snack: 30 g of dark chocolate.
  5. Dinner: vegetable salad with aromatic herbs.

Thursday

  1. Breakfast: Sliced fruit, topped with yogurt.
  2. Snack: 2 tomatoes, 2 hard 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, 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: carrot and apple salad, topped with sour cream.
  2. Snack: ricotta 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, stewed liver in sour cream sauce.
  4. Afternoon snack: ricotta with pieces of fruit.
  5. Dinner: vegetable salad, steamed omelette.

This menu can be used as a basis. A diet for a month is considered the most optimal for achieving results.

Balanced diet for one month

To maintain good health, it is necessary 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 by day:

Day 1

  1. Breakfast: banana and ricotta 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 cooked in water, berries, tea.
  2. Snack: banana and ricotta.
  3. Lunch: salad, tomato soup, chicken fillet.
  4. Afternoon snack: vegetable salad.
  5. Dinner: baked fish, boiled potatoes.

Day 3

  1. Breakfast: apple, porridge in water, tea.
  2. Snack: hard 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, an apple, 250 ml of low-fat milk.
  2. Snack: nuts.
  3. Lunch: baked fish, fish soup.
  4. Afternoon snack: ricotta, tea.
  5. Dinner: cottage cheese, hard boiled eggs, coleslaw.

Day 5

  1. Breakfast: oatmeal cake, unsweetened tea.
  2. Snack: mandarin.
  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: apple.
  3. Lunch: salmon fillet with vegetables, bran bread, kiwi.
  4. Afternoon snack: hard-boiled egg, ricotta.
  5. Dinner: vegetable casserole, baked 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, stewed fish, a piece of bread.

The menu for the next 3 weeks is more or less the same.

Recipes

A balanced diet involves the preparation of various dietary meals.

Breakfast

Baked cheesecakes. Ingredients:

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

Ricotta is mashed with a fork and mixed with semolina. Drive in an egg and knead the dough. The dates are washed, pitted and finely chopped. Add to the mixture along with the honey. Mix, form pies and pass them in flour. A baking sheet is covered with parchment, cheesecakes are laid out 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 are added to the curd and mixed thoroughly. Banana is kneaded with a fork and added to the dough. The resulting mass is rolled out 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;
  • melted cheese curd - 2 pcs. ;
  • greens;
  • water - 1 liter.

The vegetables are peeled and cut into cubes. Boil, drain the water and collect a new one. Bring to a boil, add the cheese curd and cook for 5 minutes over low heat. Cool and blend 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 a coarse grater, 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 the cod fillets into cubes and add them to the vegetables. Keep covered for 40 minutes. Add the pasta just before completion.

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 pan. The 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 them to the oven for another 10 minutes.

Omelette with vegetables. Ingredients:

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

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