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Balanced diet: principles, menus for the week and 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. Reducing the calorie content of the diet occurs 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. Due to the balanced diet, all the necessary vitamins, useful microelements, proteins, fats and carbohydrates are supplied to the body. During a diet, a person does not feel hunger.
  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 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 is not returned back.

The principles of a balanced diet

To achieve 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 is provided with energy and a full-fledged building material.
  2. Food should be taken 3 times a day + 2 snacks, with half of the nutrients in the diet for 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. 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 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 daily. 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 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. Products are recommended to be boiled, baked, stewed. 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 wheat bread;
  • legumes, tomatoes, peppers, zucchini, 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, sugar-free compote, unsweetened green tea, still 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, juice from packages, sweet soda.

Important points in building a diet

The diet for a 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 points should be considered:

  1. You can not skip breakfast, as 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 every meal. With its help, 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 to be low in calories, so weakness is possible. To prevent this, you should take vitamin complexes. They replenish nutritional deficiencies and improve mood.
  7. To speed up the process of losing weight, you can exercise. 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 food. In a week, you can get rid of 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 permitted ones.

Sample menu for every day:

Monday

  1. Breakfast: oatmeal with apple pieces and 1 tsp. honey.
  2. Snack: 2-egg omelette steamed.
  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 tomatoes.
  2. Snack: 2 cheesecakes with sour cream.
  3. Lunch: chicken chops, pea soup, cut vegetables.
  4. Afternoon snack: fruit salad dressed with yogurt.
  5. Dinner: cucumber, scrambled eggs from 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: sliced fruit, 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: fruits.
  5. Dinner: buckwheat, fish fillet.

Saturday

  1. Breakfast: salad of carrots and apples, seasoned with sour cream.
  2. Snack: cottage cheese 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 fruits.
  2. Snack: half a glass of yogurt with berries.
  3. Lunch: vegetable soup without meat, 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 diet for a month is considered the most optimal for obtaining 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.

Monthly menu

Balanced diet for weight loss - menu for a month by 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: fruits.
  5. Dinner: salad, baked 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, porridge on the water, tea.
  2. Snack: 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: cottage cheese, tea.
  5. Dinner: cottage cheese, boiled egg, cabbage salad.

Day 5

  1. Breakfast: oat cake, unsweetened tea.
  2. Snack: tangerine.
  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: boiled egg, cottage cheese.
  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 about the same.

Recipes

A balanced diet involves the preparation of various dietary meals.

Breakfast

Baked cheese cakes. Ingredients:

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

Cottage cheese is crushed 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 dough along with honey. Stir, form small cakes and roll in flour. A baking sheet is covered with parchment, cheese cakes are spread 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. The banana is kneaded with a fork and added 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 curds - 2 pcs. ;
  • greens;
  • water - 1 l.

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

Vegetable stew with fish. Ingredients:

  • cod - 150 g;
  • carrots - 1 pc. ;
  • bell 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 vegetables are placed in a saucepan with thick walls, covered with water and cooked for 15 minutes. Cut cod fillets into small cubes and add to vegetables. Keep covered for 40 minutes. Add the paste shortly 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 baking dish. 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 the fillets and send them to the oven for another 10 minutes.

Omelet with vegetables. Ingredients:

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

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