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Balanced diet: principles, menu of 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 that contain all the necessary substances for the body. Reducing the calorie content of the diet is due to the exclusion of junk food. The result of this method is reduced body weight without stress and hunger.

The main benefits of a balanced diet

This weight loss method 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 the fasting period, a person does not feel hungry.
  2. The products on the menu have a positive effect on the functioning of the heart, liver, lungs, digestive tract and the whole body. In addition, it begins to self-clean due to the process of removing waste products, excess water and toxins.
  3. Proper nutrition will not only help you lose weight, but also improve the condition of your nails, hair and skin.
  4. A balanced diet reduces the likelihood of developing cancerous tumors.
  5. Lost weight is not returnable.

Principles of a balanced diet

To achieve the result, you need to 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 is an adequate building material.
  2. You should eat 3 times a day + 2 snacks, with half of the nutrients in your diet coming from breakfast and lunch, and the rest for dinner and snacks.
  3. Count calories. For weight loss, the caloric value of the menu should not exceed 1500 kcal.
  4. You need to eat in small portions, each 200-300 g.
  5. Only authorized foods should be included in the diet.
  6. Food should be taken at the same time. Thanks to the diet, nutrients are better absorbed and digested.
  7. Drink at least 2 liters of water a day. Drink a glass of liquid every morning on an empty stomach. To avoid overeating, you should drink water 1 hour before meals.
  8. Drink a glass of kefir 2 hours before going to bed, then eat nothing until morning.
  9. Need to reduce salt consumption.

You can drink unsweetened coffee or tea between meals. The product is recommended for boiling, baking, stewing. When preparing food, do not use extra oils and fats.

Allowed and Prohibited Products

A balanced diet includes the following foods:

  • citrus fruits, pineapple, avocado, plum, apple, kiwi;
  • natural spices;
  • cereals: pearl barley, millet, buckwheat;
  • fish and lean meat;
  • chicken and quail eggs;
  • wholemeal bread;
  • legumes, tomatoes, peppers, zucchini, cabbage;
  • green vegetables;
  • bitter chocolate;
  • skim milk, cheese, cottage cheese, kefir, yogurt;
  • Brown rice;
  • olive and flaxseed oils, nuts;
  • seafood;
  • mushroom;
  • garlic, onion;
  • cherries, cranberries;
  • fresh juice, unsweetened juice, unsweetened green tea, filtered water.

Prohibited products:

  • round rice;
  • fatty fish and meat;
  • confectionery, baked goods, sweets;
  • canned meat and fish;
  • smoked, fried and fatty foods;
  • fast food;
  • greasy broth;
  • sweet tea, juice from sachets, sweet soda.

Important points in building a diet

The diet for the diet is formulated in such a way that no more than 1500 kcal is added to food during the day. Unlike many other diets, this weight loss system is well tolerated, however, the following points should be borne in mind:

  1. You can not skip breakfast, because otherwise the metabolism in the body begins to slow down.
  2. Snacks are allowed, but only fresh vegetables and fruits are allowed so that the stomach is not overloaded.
  3. Drink water before each meal. With its help, the work of the stomach is started. In addition, fluid will fill 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 the food.
  5. After eating, do not drink water and tea for 30 minutes.
  6. Such a diet is considered low in calories, so can be debilitating. To prevent this, you should take a multivitamin supplement. They supplement nutritional deficiencies and improve mood.
  7. To accelerate weight loss, you can exercise. Should exercise in the morning, jogging before bed will be very beneficial.

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

Sample menu for each day:

Monday

  1. Breakfast: oatmeal with apple pieces and 1 teaspoon MSG. honey.
  2. Snack: 2 steamed omelette.
  3. Lunch: cabbage and greens salad, sour cream sauce, beef stew with green beans.
  4. Afternoon snack: low-fat 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 sour cream cheesecakes.
  3. Lunch: chicken ribs, bean soup, chopped vegetables.
  4. Afternoon snack: fruit salad mixed with yogurt.
  5. Dinner: cucumber, scrambled eggs from 2 eggs.

Wednesday

  1. Breakfast: cheese and apple casserole with sour cream.
  2. Snack: yogurt with berries.
  3. Lunch: stewed cabbage with lamb, beets.
  4. Afternoon snack: 30g dark chocolate.
  5. Dinner: vegetable salad with herbs.

Thursday

  1. Breakfast: sliced fruit, 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 with milk.

Friday

  1. Breakfast: small cheese with 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, with sour cream.
  2. Snack: fresh cottage cheese with raisins.
  3. Lunch: boiled chicken, corn porridge, tomatoes.
  4. Afternoon snack: citrus fruit.
  5. Dinner: stewed vegetables.

Sunday

  1. Breakfast: a handful of nuts and dried fruit.
  2. Snack: half a glass of yogurt with berries.
  3. Lunch: vegetable soup without meat, stewed liver with sour cream sauce.
  4. Afternoon snack: fresh cheese with fruit.
  5. Dinner: vegetable salad, steamed omelette.

This menu can be used as a basis. The 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 eliminated, excess fatty tissue is broken down. The result is a person who not only effectively loses weight, but also looks much younger.

Monthly menu

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

1 day

  1. Breakfast: banana and cheese stew, 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 with water, berries, tea.
  2. Snack: banana and cheese.
  3. Lunch: salad, tomato soup, chicken fillet.
  4. Afternoon snack: vegetable salad.
  5. Dinner: grilled fish, boiled potatoes.

Day 3

  1. Breakfast: apple, water porridge, tea.
  2. Snack: boiled eggs.
  3. Lunch: chicken balls, rice soup.
  4. Afternoon snack: fruit salad.
  5. Dinner: boiled rice, grilled turkey fillet.

4th

  1. Breakfast: unsweetened muesli, one apple, 250 ml of low-fat milk.
  2. Snack: nuts.
  3. Lunch: grilled fish, fish soup.
  4. Afternoon snack: cheese, tea.
  5. Dinner: cottage cheese, hard-boiled eggs, cabbage salad.

Day 5

  1. Breakfast: oatcakes, unsweetened tea.
  2. Snack: tangerine.
  3. Lunch: chicken breast, boiled rice, cucumber.
  4. Afternoon snack: vegetable salad, tea.
  5. Dinner: boiled buckwheat porridge, stewed beef, cucumber.

6th

  1. Breakfast: toast with bread and butter, natural juice.
  2. Snack: apple.
  3. Lunch: salmon fillet with vegetables, bran bread, kiwi.
  4. Afternoon snack: boiled eggs, cheese.
  5. Dinner: stewed vegetables, grilled fish.

7th

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

The menu for the next 3 weeks is the same.

Cooking recipe

A balanced diet involves preparing meals according to different regimens.

Breakfast

Baked cheesecake. Ingredient:

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

Crush cottage cheese with a fork and mix with semolina. Add eggs and knead the dough. Dates are washed, slit and finely chopped. Add to the flour along with the honey. Stir well, form into small cakes and roll in the dough. A baking sheet is covered with parchment, cheesecake is spread on it and baked in a preheated oven for 30 minutes.

Cheese casserole. Ingredient:

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

Flour, eggs are put into the curd and mixed well. Bananas are kneaded with a fork and put into the dough. The resulting mass is spread in small form and baked in the oven for 40 minutes.

Dinner

Green cream soup. Ingredient:

  • broccoli - 250 g;
  • carrot - 1 tuber;
  • spinach - 150 g;
  • celery stalks - 100 g;
  • processed curd cheese - 2 pieces;
  • green vegetables;
  • water - 1 liter.

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

Braised fish with vegetables. Ingredient:

  • cod - 150 g;
  • carrot - 1 tuber;
  • Bulgarian pepper - 150 g;
  • zucchini - 100 g;
  • cauliflower - 200 g;
  • ketchup - 70 ml.

Carrots are grated on a coarse grinder, pepper and zucchini cut into cubes, cabbage chopped. All vegetables are placed in a thick-walled saucepan, covered with water and cooked for 15 minutes. Cut the cod fillet into small cubes and add to the vegetables. Keep sealed for 40 minutes. Add stickers just before you're done.

Dinner

Roast turkey. Ingredient:

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

Wash the turkey fillet, smash it, and place it on a small roasting plate. Wash tomatoes, cut into slices and arrange on top of the meat. Place in the oven for 20 minutes. Rub the cheeses, sprinkle with the fillets and send them to the oven for another 10 minutes.

Omelette with vegetables. Ingredient:

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

Tomato is cut into slices, onion - half-circled, pepper - shredded. Place on a greased baking sheet. Beat eggs with milk, add vegetables and cook in the oven for 6-8 minutes.