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Balanced diet: principles, menus for the week and month

Products for a balanced diet

A balanced diet is a nutrition system based on the inclusion in the menu of products containing all the substances for the body. Reducing 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 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 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 cleanse itself as a result of the elimination of waste products, excess water and toxins.
  3. Proper nutrition not only helps to shed extra 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 will not be returned.

The principles of a balanced diet

To achieve a result, you must adhere to 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 a full-fledged building material.
  2. You should eat 3 times a day + 2 snacks, with half of the nutrients in the diet coming from coffee and lunch, and the rest for meals 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, each 200-300 g.
  5. Only allowed foods should be included in the diet.
  6. It is recommended to take food at about the same time. Thanks to the diet, nutrients are better absorbed and digested.
  7. Drink at least 2 liters of water every day. A glass of liquid is recommended every morning with an empty stomach. To avoid overeating, you should drink water 1 hour before meals.
  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 not drink sweet coffee or tea between meals. Products are recommended for cooking, baking, tasting. When preparing food, do not use additional 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;
  • whole white bread;
  • Legumes, tomatoes, peppers, zucchini, cabbage;
  • Green;
  • Bitter chocolate;
  • Skim milk, cottage cheese, cheese, kefir, yogurt;
  • Brown rice;
  • Olive oil and linseed oil, nuts;
  • Seafood;
  • Mushrooms;
  • Garlic, Onions;
  • Cherries, cranberries;
  • fresh juices, sugar-free compote, unsweetened green tea, still water.

Prohibited products:

  • Ronn Reis;
  • Fatty fish and meat;
  • Confectionery, bakeries, confectionery;
  • Canned meat and fish;
  • smoked, fried and fatty foods;
  • Fast food;
  • fatty broth;
  • sweet tea, juice from packages, sweet soda.

Important points when building a diet

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

  1. You can not skip breakfast, because otherwise the metabolic process starts slower 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 abdomen is started. In addition, the liquid fills this organ, thus avoiding excess.
  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 as cold calories, so weakness is possible. To avoid this, you should take vitamin complexes. They fill nutritional deficiencies and improve mood.
  7. To speed up the process of losing weight, you can do exercise. Exercise should be done in the morning, and jogging is good before bed.

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

Sample menu 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 permissible ones.

Sample menu for each day:

Monday

  1. Breakfast: Oatmeal with applesauce and 1 tsp. Honey.
  2. Snack: Steamed 2-egg omelette.
  3. Lunch: Cabbage and green salad, seasoned with sour cream, beef with green peas.
  4. Afternoon snack: low-fat cottage cheese, apples.
  5. Dinner: a small piece of chicken fillet, 300 ml of kefir or yoghurt.

Tuesday

  1. Coffee: a piece of bread with cheese and tomatoes.
  2. Snack: 2 cheesecakes with sour cream.
  3. Lunch: Chicken cutlets, pea balls, sliced vegetables.
  4. Afternoon snack: Fruit salad dressed with yoghurt.
  5. Dinner: cucumbers, stir-fry of 2 eggs.

Wednesday

  1. Breakfast: Casserole of hard cheese and apples with sour cream.
  2. Snack: Simple yogurt with berries.
  3. Lunch: Cabbage stew with lamb, beets.
  4. Afternoon snack: 30 g dark chocolate.
  5. Dinner: Vegetable salad with herbs.

Thursday

  1. Breakfast: Sliced fruit, flavored with yoghurt.
  2. Snack: 2 Tomatoes, 2 Boiled Eggs.
  3. Lunch: fish soup, steamed fish fillet, vegetables.
  4. Afternoon snack: 200 ml kefir or yoghurt.
  5. Dinner: Millet porridge cooked in milk.

Friday

  1. Breakfast: Quark with chunks of fruit, stir-fry.
  2. Snack: 2 pieces of high-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: Salad of carrots and apples, seasoned with sour cream.
  2. Snack: Quark with raisins.
  3. Lunch: boiled chicken, corn porridge, tomatoes.
  4. Afternoon snack: Citrus fruits.
  5. Dinner: Vegetable Stew.

Sunday

  1. Coffee: a handful of nuts and dried fruit.
  2. Snack: half a glass of yogurt with berries.
  3. Lunch: Vegetable soup without meat, fried liver and sour cream sauces.
  4. Afternoon snack: Quark with chunks of fruit.
  5. Dinner: Vegetable salad, steamed omelet.

This menu can be used as a base. A diet for a month is considered optimal for getting 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.

Mount Menu

Balanced Diet for Weight Loss - Menu for a month to day:

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, baked fish.

Day 2

  1. Breakfast: Coffee cooked in water, berries, tea.
  2. Snack: Banana and hard 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: Cooked Egg.
  3. Lunch: Chicken cutlets, rice soup.
  4. Afternoon snack: Fruit salad.
  5. Dinner: boiled rice, baked turkey fillet.

Day 4

  1. Breakfast: unsweetened cereal, an apple, 250 ml low-fat milk.
  2. Snack: Nuts.
  3. Lunch: baked fish, fish soup.
  4. Afternoon snack: Quark, Tea.
  5. Dinner: Quark, boiled egg, cabbage salad.

Day 5

  1. Breakfast: oatmeal, 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, cucumber.

Day 6

  1. Breakfast: croutons with bread and butter, natural juice.
  2. Snack: Apple.
  3. Lunch: salmon fillet with vegetables, breadcrumbs, kiwi.
  4. Afternoon snack: boiled egg, cottage cheese.
  5. Dinner: Vegetable casserole, baked fish.

Day 7

  1. Breakfast: rice porridge cooked in water, baked hake, tea.
  2. Snack: Biren.
  3. Lunch: vegetable salad, cheese soup.
  4. Afternoon snack: vegetables, kefir.
  5. Dinner: sea, dried fish, a piece of bread.

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

Recipes

A balanced diet includes the preparation of different diets.

Coffee

Baked cheesecake. Ingredients:

  • 3% Quark - 200 g;
  • semolina - 100 g;
  • Dates - 4 pieces. ;
  • Honey - 20 g;
  • One - 1 piece;
  • Flour - 70 g.

Cottage cheese is crushed with a fork and mixed with oil. Put in an egg and knead the dough. The dates are washed, chopped and finely chopped. Add to the dough along with honey. Stir, form small cake and roll in flour. A baking sheet is covered with parchment, spread cheesecake and bake for 30 minutes in a preheated oven.

Quark Casserole. Ingredients:

  • low-fat Quark - 200 g;
  • Banana - 1 piece;
  • Chicken Egg - 1 piece;
  • Rye Flour - 2 tbsp. l.

Flour, eggs are added to the curd and mixed thoroughly. The banana is kneaded with a fork and added to the dough. The resulting mass is spread in small form and baked in the oven for 40 minutes.

Dinner

Green cream soup. Ingredients:

  • Broccoli - 250 g;
  • Carrots - 1 piece;
  • Spinach - 150 g;
  • Celery Stems - 100 g;
  • processed cheese stamps - 2 pieces. ;
  • Green;
  • Water - 1 l.

The vegetables are peeled and cut into small cubes. Boil, drain water and collect a new one. Bring to a boil, add cheese and cook for 5 minutes on low heat. Chill and beat in a blender. Sprinkle with herbs.

Vegetable stew with fish. Ingredients:

  • Bacalhau - 150 g;
  • Carrots - 1 piece;
  • Bulgarian pepper - 150 g;
  • Zucchini - 100 g;
  • Cauliflower - 200 g;
  • Tomato paste - 70 ml.

Carrots are grated on a coarse grater, peppers and zucchini are cut into cubes, cabbage is chopped. Each vegetable is placed in a saucepan with thick walls, covered with water and cooked for 15 minutes. Cut bacon fillets into small cubes and add to vegetables. Keep covered for 40 minutes. Add the paste shortly before finishing.

Dinner

Baked Turkey. Ingredients:

  • Chicken fillet - 200 g;
  • Cheese - 50 g;
  • Tomatoes - 3 pcs.

The turkey fillet is washed, beaten and placed in a small baking dish. The tomatoes are washed, cut into slices and placed on the meat. Place in the oven for 20 minutes. Grate the cheese, spread the fillet and send it to the oven for another 10 minutes.

Omelet with vegetables. Ingredients:

  • Eggs - 3 pieces. ;
  • Onion - 1 piece;
  • Peppers - 1 piece;
  • Tomato - 2 pcs. ;
  • Milk - 70 ml.

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