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Balanced diet: principles, menus for the week and the month

products for a balanced diet

A balanced diet is a nutrition system based on the inclusion in the menu of products that contain all the substances necessary 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 in the menu have a positive effect on the function of the heart, liver, lungs, gastrointestinal tract and the whole body. In addition, it begins to purify itself as a result of the elimination of waste products, excess water and toxins.
  3. Proper nutrition not only helps to lose 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.

The principles of a balanced diet

To achieve a 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 provided with energy and a fully-fledged building material.
  2. You need to eat 3 times a day + 2 snacks, where half of the nutrients in the diet come from breakfast and lunch, and the rest for dinner and snacks.
  3. It is recommended to count calories. To lose weight, the energy value in the menu must not exceed 1500 kcal.
  4. You should eat in small portions, each 200-300 g.
  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 regime, 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, 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 the 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 cook, bake, stew. Do not use additional oils and fats when cooking.

Permitted and prohibited products

A balanced diet includes the following foods:

  • citrus fruits, pineapple, avocado, plums, apples, kiwi;
  • natural spices;
  • grains: pearl barley, millet, buckwheat;
  • lean fish and meat
  • chicken and quail eggs;
  • wholemeal bread;
  • legumes, tomatoes, peppers, courgettes, cabbages;
  • greens;
  • bitter chocolate;
  • skim milk, cottage cheese, cheese, kefir, yogurt;
  • Brown rice;
  • olive oil and linseed oil, nuts;
  • shellfish;
  • mushrooms;
  • garlic, onions;
  • cherries, cranberries;
  • fresh juice, sugar-free compote, unsweetened green tea, still water.

Prohibited products:

  • round rice;
  • fatty fish and meat;
  • confectionery, pastries, sweets;
  • canned meat and fish;
  • smoked, fried and fatty foods;
  • Fast food;
  • fat broth;
  • sweet tea, juice from packets, sweet sodas.

Important points in building a diet

The diet for a diet is built in such a way that no more than 1500 kcal of food is delivered during the day. Unlike many other diets, this weight loss system is well tolerated, but the following points need to 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 each meal. With its help, the work of the stomach is started. In addition, the liquid fills this organ so you can avoid overeating.
  4. 4-5 hours should go 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, take vitamin complexes. They rebuild 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 running will be beneficial before bedtime.

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 a month.

Sample menu with a balanced diet for a week

There are many menu items for a balanced diet week. When putting together a 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: 2 egg yolks 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 yoghurt.

Tuesday

  1. Breakfast: a piece of bread with cheese and tomatoes.
  2. Snack: 2 cheesecakes with sour cream.
  3. Lunch: chicken chops, pea soup, sliced vegetables.
  4. Afternoon meal: fruit salad dressed with yoghurt.
  5. Dinner: cucumber, scrambled eggs from 2 eggs.

Wednesday

  1. Breakfast: stew of cottage cheese and apples with sour cream.
  2. Snack: plain yogurt with berries.
  3. Lunch: cabbage stew with lamb, beets.
  4. Afternoon meal: 30 g 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 meal: 200 ml kefir or yoghurt.
  5. Dinner: millet porridge cooked in milk.

Friday

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

Saturday

  1. Breakfast: salad of carrots and apples, spiced with sour cream.
  2. Snack: cottage cheese with raisins.
  3. Lunch: boiled chicken, corn porridge, tomatoes.
  4. Afternoon meal: 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.
  4. Afternoon meal: 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 achieving 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 loses effectively but also looks much younger.

Monthly menu

Balanced diet for weight loss - menu for one month by day:

Day 1

  1. Breakfast: banana and cottage cheese stew, 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 cottage cheese.
  3. Breakfast: salad, tomato soup, chicken fillet.
  4. Afternoon meal: vegetable salad.
  5. Dinner: baked fish, boiled potatoes.

Day 3

  1. Breakfast: apple, porridge on the water, tea.
  2. Snack: boiled eggs.
  3. Breakfast: chicken chops, rice soup.
  4. Afternoon meal: fruit salad.
  5. Dinner: boiled rice, baked turkey fillet.

Day 4

  1. Breakfast: unsweetened muesli, an apple, 250 ml low-fat milk.
  2. Snack: nuts.
  3. Breakfast: baked fish, fish soup.
  4. Afternoon snack: cottage cheese, tea.
  5. Dinner: cottage cheese, boiled eggs, coleslaw.

Day 5

  1. Breakfast: oatmeal cake, unsweetened tea.
  2. Snack: mandarin.
  3. Breakfast: chicken breast, boiled rice, cucumber.
  4. Afternoon meal: 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 eggs, cottage cheese.
  5. Dinner: vegetable stew, baked fish.

Day 7

  1. Breakfast: rice porridge cooked in water, baked hake, tea.
  2. Snack: pear.
  3. Breakfast: 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 diet meals.

Breakfast

Baked cheesecakes. Ingredients:

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

Cottage cheese is crushed with a fork and mixed with semolina. Run an egg in 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 flour. A baking sheet is covered with parchment, cheesecakes 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 eggs - 1 pc.
  • 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 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 curd - 2 pcs. ;
  • greens;
  • water - 1 l.

The vegetables are peeled and cut into small cubes. Boil, drain the water, and assemble a new one. Boil, add curd and cook for 5 minutes on low heat. Chill 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 puree - 70 ml.

Carrots are grated on a coarse grater, pepper and courgette cut into cubes, cabbage chopped. All vegetables are placed in a pan with thick walls, covered with water and cook for 15 minutes. Cut the cod fillet into small cubes and add to vegetables. Hold the tire for 40 minutes. Add the pasta shortly before finishing.

Dinner

Baked turkey. Ingredients:

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

The turkey fillet is washed, whipped and placed in a small baking tray. The tomatoes are washed, sliced 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 pcs. ;
  • onion - 1 pc. ;
  • paprika - 1 pc. ;
  • tomato - 2 pcs. ;
  • milk - 70 ml.

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