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Balanced diet: principles, menus for the week and month

balanced nutrition products

A balanced diet is a nutritional system based on the inclusion in the menu of products containing all the substances needed by the body. The reduction in calories in 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 weight loss approach has the following advantages:

  1. Thanks to a balanced diet, the body receives all the necessary vitamins, 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 purify 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. Lost weight does not return.

The principles of a balanced diet

To achieve a result, you must follow the basic rules:

  1. The ratio of BJU in the menu: protein and fat - 30%, carbohydrates - 40%. Thanks to this distribution, the body is supplied with energy and complete 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. You should eat in small portions, 200-300 g each.
  5. Only permitted foods should be included in the diet.
  6. It is recommended to eat at the same time. Thanks to the regime, nutrients are absorbed and assimilated better.
  7. Drink at least 2 liters of water a day. A glass of liquid every morning on an empty stomach is recommended. To avoid overeating, you should drink water 1 hour before meals.
  8. 2 hours before bedtime you are 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. The products are recommended to be boiled, baked, stewed. When preparing food, do not use extra oils and fats.

Authorized 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;
  • whole grain bread;
  • legumes, tomatoes, peppers, zucchini, cabbage;
  • green;
  • bitter chocolate;
  • skim milk, cottage cheese, cheese, kefir, yogurt;
  • Brown rice;
  • olive and linseed oil, nuts;
  • Seafood;
  • mushrooms;
  • garlic, onion;
  • cherries, blueberries;
  • fresh juices, sugar-free compote, unsweetened green tea, still water.

Prohibited products:

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

Important points in building a diet

The diet for dieting 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, but the following points must be kept in mind:

  1. You can not miss breakfast, because otherwise metabolic processes begin to slow down in the body.
  2. It is allowed to have breakfast, 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 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 the 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 fill nutritional deficiencies and improve mood.
  7. To speed up the weight loss process, you can exercise. The exercise should be done in the morning, and jogging will be useful before bed.

The last meal should be 3 hours before bedtime. During this time, the digestive system has time to process the food. In one 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 options in the menu for a week of a balanced diet. When compiling a diet, it is necessary to use products from the list of permitted.

Sample menu for each day:

Monday

  1. Breakfast: oatmeal with apple pieces and 1 tsp honey.
  2. Snack: omelette 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 tomatoes.
  2. Breakfast: 2 cheesecakes with sour cream.
  3. Lunch: chicken steaks, pea soup, chopped vegetables.
  4. Afternoon snack: fruit salad dressed 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, beets.
  4. Afternoon snack: 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 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, tomatoes.
  4. Afternoon snack: citrus fruits.
  5. Dinner: vegetable stew.

Sunday

  1. Breakfast: a handful of nuts and dried fruits.
  2. Snack: half a cup of yogurt with fruit.
  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. The one-month diet 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 fat 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: fruit.
  5. Dinner: salad, grilled fish.

Day 2

  1. Breakfast: porridge cooked in water, fruit, 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 low-fat milk.
  2. Snack: nuts.
  3. Lunch: roasted 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, 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, roasted fish.

Day 7

  1. Breakfast: rice porridge cooked in water, roasted hake, tea.
  2. Snack: pear.
  3. Lunch: vegetable salad, soup with cheese.
  4. Afternoon snack: vegetable stew, kefir.
  5. Dinner: seaweed, stewed fish, a piece of bread.

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

Receptions

A balanced diet includes the preparation of various dietary dishes.

Breakfast

Baked cakes with cheese. Composition:

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

The cottage cheese is crushed with a fork and mixed with semolina. Beat an egg and knead the dough. Dates are washed, deboned and finely chopped. Add to the dough along with the honey. Stir, form small cakes and roll in flour. Cover a baking sheet with parchment, spread cheesecakes on it and bake in a preheated oven for 30 minutes.

Casserole with cottage cheese. Composition:

  • low-fat cottage cheese - 200 g;
  • banana - 1 pc. ;
  • chicken egg - 1 pc. ;
  • rye flour - 2 tbsp.

Add the flour and egg to the curd and mix well. Knead the banana with a fork and add to the dough. The resulting mass is spread in a small form and bake in the oven for 40 minutes.

Dinner

Green cream soup. Composition:

  • broccoli - 250 g;
  • carrots - 1 pc. ;
  • spinach - 150 g;
  • celery stalks - 100 g;
  • cottage cheese from processed cheese - 2 pcs. ;
  • green;
  • water - 1 liter.

Peel the vegetables and cut them into small cubes. Boil, drain the water and take a new one. Bring to a boil, add cottage cheese and cook for 5 minutes on low heat. Cool and beat in a blender. Sprinkle with herbs.

Vegetable stew with fish. Composition:

  • fever - 150 g;
  • carrots - 1 pc. ;
  • Bulgarian pepper - 150 g;
  • zucchini - 100 g;
  • cauliflower - 200 g;
  • tomato puree - 70 ml.

Grate the carrots on a large grater, cut the pepper and zucchini into cubes, cut the cabbage. Put all the vegetables in a thick-walled saucepan, 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

Roasted turkey. Composition:

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

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

Omelet with vegetables. Composition:

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

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