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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 products that contain all the nutrients the body needs. Reducing the caloric content of the diet is to exclude junk food. As a result of this approach, body weight is reduced without stress and hunger.

The main advantages 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. People do not feel hungry during the diet.
  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 cleanse itself by eliminating waste, 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. The lost weight will not go back.

Principles of a balanced diet

To achieve the 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 supplied with energy and full-fledged building materials.
  2. You should eat 3 meals a day + 2 meals a day, half of the nutrients in the diet come at breakfast and lunch, and the rest at lunch and snacks.
  3. It is recommended to count calories. To lose weight, the energy value of the menu should not exceed 1500 kcal.
  4. You should eat small portions, 200-300 g each.
  5. Only foods should be allowed in the diet.
  6. It is recommended to take food at about the same time. Thanks to the regimen, nutrients are better absorbed and digested.
  7. Drink at least 2 liters of water every day. A glass of liquid is recommended every morning on an empty stomach. To avoid overeating, you should drink water 1 hour before eating.
  8. It is allowed to drink one glass of kefir 2 hours before going to bed, after which you can not eat anything in the morning.
  9. It is necessary to reduce the amount of salt consumed.

You can drink unsweetened coffee or tea while eating. Products are recommended boiled, baked, stewed. Do not use extra oils and fats when preparing food.

Permitted and Prohibited Products

A balanced diet includes the following foods:

  • Citrus fruits, pineapple, avocado, plum, apple, kiwi;
  • Natural spices;
  • Cereals: pearl barley, millet, buckwheat;
  • Lean fish and meat;
  • Chicken and quail eggs;
  • Wheat bread;
  • Legumes, tomatoes, peppers, zucchini, cabbage;
  • Greens;
  • Bitter chocolate;
  • Skim milk, cottage cheese, cheese, kefir, yogurt;
  • ᲧBrown rice;
  • Olive and flaxseed oil, nuts;
  • sea Products;
  • Mushroom;
  • Garlic, onion;
  • Cherries, blueberries;
  • Fresh juices, sugar-free compote, sugar-free green tea, 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 broth;
  • Sweet tea, packet juice, sweet soda.

Important points in shaping the diet

The diet is designed so that no more than 1500 kcal of food is supplied per day. Unlike many other diets, this weight loss system works well, though the following points should be considered:

  1. You can not miss breakfast, because otherwise the metabolic processes in the body will slow down.
  2. Snacks are allowed, but only fresh vegetables and fruits that do not overload the stomach.
  3. Drink water before each meal. With its help the stomach begins to work. In addition, fluid replenishes this body, 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 prevent this you need to take vitamin complexes. They supplement nutritional deficiencies and improve mood.
  7. You can exercise to speed up the weight loss process. Exercise should be done in the morning, and jogging 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. You can lose 3-5 kg in one week or lose 15-20 kg per month.

Balanced diet menu for a week

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

Menu sample every day:

on Monday

  1. Breakfast: oatmeal with apple slices and 1 tsp. K. honey
  2. Snack: Steam 2 egg omelets.
  3. Lunch: Cabbage and herb salad, sour cream seasoning, beef onion green peas.
  4. Afternoon Breakfast: low-fat cottage cheese, apples.
  5. Dinner: a small piece of chicken fillet, 300 ml of kefir or yogurt.

On Tuesday

  1. Breakfast: a slice of bread with cheese and tomatoes.
  2. Snack: 2 cheesecakes with sour cream.
  3. Lunch: chicken onion, pea soup, chopped vegetables.
  4. Afternoon Breakfast: Fruit salad dressed with yogurt.
  5. Dinner: cucumber, scrambled eggs from 2 eggs.

On Wednesday

  1. Breakfast: Boil cottage cheese and apple with sour cream.
  2. Snack: Ordinary yogurt with berries.
  3. Lunch: Cabbage chicken with lamb, beets.
  4. Afternoon snack: 30 g of dark chocolate.
  5. Dinner: Vegetable salad with herbs.

Thursday

  1. Breakfast: chopped fruit, yogurt seasoning.
  2. Snack: 2 tomatoes, 2 boiled eggs.
  3. Lunch: fish soup, steamed fish fillets, vegetables.
  4. Afternoon breakfast: 200 ml of kefir or yogurt.
  5. Dinner: millet porridge boiled in milk.

Friday

  1. Breakfast: cottage cheese with fruit slices, scrambled eggs.
  2. Snack: 2 pieces of low-fat cheese, one glass of tomato juice.
  3. Lunch: cabbage soup, boiled beef, herbs.
  4. Afternoon snack: fruit.
  5. Dinner: buckwheat, fish fillets.

Saturday

  1. Breakfast: Carrot and apple salad, topped with sour cream.
  2. Snack: cottage cheese with raisins.
  3. Lunch: boiled chicken, corn porridge, tomatoes.
  4. Afternoon snack: Citrus fruits.
  5. Dinner: vegetable pot.

Sunday

  1. Breakfast: a handful of nuts and dried fruits.
  2. Snack: Half a cup of yogurt with berries.
  3. Lunch: Vegetable soup without meat, stewed liver in sour cream sauce.
  4. Afternoon Breakfast: Cottage cheese with fruit slices.
  5. Dinner: vegetable salad, steamed omelette.

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

A balanced diet for one 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 loses weight effectively, but also looks much more youthful.

Monthly menu

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

Დroom 1

  1. Breakfast: banana and cottage cheese casserole, tea.
  2. Snack: Apples.
  3. Lunch: buckwheat porridge, mushroom soup, chicken.
  4. Afternoon snack: fruit.
  5. Dinner: Salad, baked fish.

Day 2

  1. Breakfast: porridge boiled in water, berries, tea.
  2. Snack: Banana and cottage cheese.
  3. Lunch: salad, tomato soup, chicken fillet.
  4. Afternoon Breakfast: Vegetable Salad.
  5. Dinner: baked fish, boiled potatoes.

Day 3

  1. Breakfast: apples, porridge on water, tea.
  2. Snack: Boiled egg.
  3. Lunch: chicken cutlet, rice soup.
  4. Afternoon Breakfast: Fruit Salad.
  5. Dinner: boiled rice, baked turkey fillet.

Day 4

  1. Breakfast: unsweetened muesli, apples, 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: Mandarin.
  3. Lunch: chicken breast, boiled rice, cucumber.
  4. Afternoon Breakfast: 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: Apples.
  3. Lunch: salmon fillet with vegetables, bran bread, kiwi.
  4. Afternoon Breakfast: Boiled eggs, cottage cheese.
  5. Dinner: vegetable pot, baked fish.

Day 7

  1. Breakfast: rice porridge boiled in water, baked hack, tea.
  2. Snack: Pears.
  3. Lunch: vegetable salad, cheese soup.
  4. Afternoon snack: Vegetable Stew, Kefir.
  5. Dinner: algae, stewed fish, a slice of bread.

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

Recipes

A balanced diet includes the preparation of various dietary dishes.

Breakfast

Baked cheese cakes. Composition:

  • 3% cottage cheese - 200 g;
  • semolina - 100 g;
  • Dates - 4 pieces;
  • Honey - 20 g;
  • Eggs - 1 piece;
  • Flour - 70 gr.

Curd crushed with a fork and mix with semolina. Beat in eggs and knead dough. Dates washed, pitted and finely chopped. Add the dough with the honey. Mix, form small cakes and roll in flour. The baking sheet is covered with parchment, the cheese cakes are spread on it and baked in a preheated oven for 30 minutes.

Cottage cheese pot. Composition:

  • Low-fat cottage cheese - 200 g;
  • Bananas - 1 piece;
  • Chicken eggs - 1 piece;
  • Rye flour - 2 tbsp. K. L.

Add cottage cheese to the flour, eggs and mix well. Sprinkle the bananas with a fork and add to the dough. The resulting mass is spread in small forms and baked in the oven for 40 minutes.

Dinner

Green cream soup. Composition:

  • Broccoli - 250 g;
  • Carrots - 1 pc. ;
  • Spinach - 150 g;
  • Celery stalks - 100 g;
  • Processed cheese cottage cheese - 2 pieces;
  • Greens;
  • Water - 1 liter.

The vegetables are cleaned and cut into small cubes. Boil, drain the water and collect fresh. Bring to a boil, add the cheese curd and cook for 5 minutes on low heat. Chilled and beaten in a blender. Sprinkle with herbs.

Vegetable chicken with fish. Composition:

  • 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, peppers and zucchini cut into cubes, cabbage cut. All vegetables are placed in a pot with thick walls, covered with water and cooked for 15 minutes. Cut cod fillet into small cubes and add to vegetables. Cover for 40 minutes. Add the paste shortly before finishing.

Dinner

Baked turkey. Composition:

  • Turkey fillet - 200 g;
  • Cheese - 50 g;
  • Tomatoes - 3 pieces.

The turkey fillet is washed, beaten and placed in a small baking dish. The tomatoes are washed, cut into slices and placed on top of the meat. Put in the oven for 20 minutes. Add the cheese, fold in the fillets and send in the oven for another 10 minutes.

Omelet with vegetables. Composition:

  • Eggs - 3 pieces;
  • Onion - 1 piece;
  • Bulgarian pepper - 1 piece;
  • Tomatoes - 2 pieces;
  • Milk - 70 ml.

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