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Balanced diet: principles, menus for the week and month

products for a balanced diet

A balanced diet is a food system based on the inclusion in the menu of products that contain all the substances needed by the body. The reduction in caloric content in the diet is a consequence of the exclusion of unhealthy foods. As a result of this approach, weight loss is reduced without stress and hunger.

The main advantages of a balanced diet

This approach to weight loss has the following advantages:

  1. Thanks to a balanced diet, the body receives all the necessary vitamins, useful trace elements, proteins, fats and carbohydrates. During the diet, the person does not feel hungry.
  2. The products included in the menu have a positive effect on the work of the heart, liver, lungs, gastrointestinal tract and the whole body. In addition, it begins to clean as a result of the removal 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 does not return.

Principles of a balanced diet

To achieve the result, you must 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 supplied with energy and full-fledged 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 of the menu should not exceed 1500 kcal.
  4. It should be eaten in small meals, 200-300 g.
  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 regime, 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, water should be drunk 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. It is recommended to cook, bake and stew the products. Do not use extra oils and fats when preparing food.

Permitted 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;
  • wholemeal bread;
  • legumes, tomatoes, peppers, zucchini, cabbage;
  • cabbage;
  • dark chocolate;
  • skim milk, cottage cheese, cheese, kefir, yogurt;
  • Brown rice;
  • olive and flaxseed oil, nuts;
  • sea food;
  • mushrooms;
  • garlic, onion;
  • cherries, cranberries;
  • fresh juices, sugar-free compote, unsweetened green tea, still water.

Prohibited products:

  • round rice;
  • fatty fish and meat;
  • confectionery, bakery products, confectionery;
  • canned meat and fish;
  • smoked, fried and fatty foods;
  • fast food;
  • fatty soups;
  • sweet tea, juice from the packaging, sweet soda.

Important points in building a diet

The 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 should be considered:

  1. You can not skip breakfast, because otherwise metabolic processes begin to slow down in the body.
  2. It is 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, fluid fills this organ, which allows 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 and tea for 30 minutes after eating.
  6. Such a diet is considered to be low in calories, so weakness is possible. To prevent this, you should take vitamin complexes. They compensate for nutritional deficiencies and improve mood.
  7. To speed up the weight loss process, you can exercise. Exercise should be done in the morning, and running will be helpful 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 lose 3-5 kg or lose 15-20 kg per month.

Sample a balanced diet menu for the week

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

Sample menu for each day:

Monday

  1. Breakfast: oatmeal with apple pieces and 1 tsp. honey.
  2. Snack: Omelet of 2 steamed eggs.
  3. Lunch: 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 cutlets, pea soup, sliced vegetables.
  4. Afternoon snack: fruit salad topped with yogurt.
  5. Dinner: cucumber, scrambled eggs of 2 eggs.

Wednesday

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

Thursday

  1. Breakfast: fruit cut into slices, 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: 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, seasoned with sour cream.
  2. Snack: cottage cheese with raisins.
  3. Lunch: boiled chicken, corn porridge, tomato.
  4. Afternoon snack: lemon fruit.
  5. Dinner: vegetable stew.

Sunday

  1. Breakfast: a handful of nuts and dried fruit.
  2. Snack: half a cup of yogurt with berries.
  3. Lunch: meatless vegetable soup, stewed 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 the most optimal for achieving results.

A 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 fat is broken down. As a result, the person not only loses weight effectively, but also looks much younger.

Monthly menu

Balanced diet for weight loss - menu for a month:

Day 1

  1. Breakfast: banana and cottage cheese casserole, tea.
  2. Snack: apple.
  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: 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, water porridge, 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, apple, 250 ml of skim milk.
  2. Snack: nuts.
  3. Lunch: baked 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, cooked 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: boiled egg, cottage cheese.
  5. Dinner: vegetable casserole, baked fish.

Day 7

  1. Breakfast: rice porridge cooked in water, roasted 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 about 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 pcs. ;
  • honey - 20 g;
  • egg - 1 pc. ;
  • flour - 70 g.

The cottage cheese is crushed with a fork and mixed with the semolina. Roll the egg and knead the dough. Dates are washed, boned and finely chopped. Add to the batter along with the honey. Stir, shape into small cakes and roll in flour. The baking tray is covered with parchment, cheesecakes are spread on it and baked in a preheated oven for 30 minutes.

Fresh 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. Knead the banana with a fork and add to the dough. The resulting mass is spread 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 stalks - 100 g;
  • processed cheese - 2 pcs. ;
  • cabbage;
  • water - 1 l.

Peel a squash, grate it and cut it into small cubes. Bring to a boil, drain the water and collect a new one. Bring to a boil, add the curd 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 pc. ;
  • Bulgarian pepper - 150 g;
  • zucchini - 100 g;
  • cauliflower - 200 g;
  • tomato paste - 70 ml.

Grate the carrots on a coarse grater, cut the pepper and zucchini into cubes, chop the cabbage. Put all the vegetables in a thick-walled pot, cover with water and cook 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

Roast turkey. Ingredients:

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

The turkey fillet is washed, beaten and placed in a small baking dish. Tomatoes are washed, cut into slices and put on the meat. Place in the oven for 20 minutes. Rub the cheese, sprinkle with the fillets and send them in the oven for another 10 minutes.

Omelet with vegetables. Ingredients:

  • eggs - 3 pcs. ;
  • onion - 1 pc. ;
  • paprika - 1 pc. ;
  • tomato - 2 pcs. ;
  • milk - 70 ml.

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