A balanced diet is a nutritional system based on the inclusion of products in the menu that contain all the substances necessary for the body. Reducing the calories in your diet is related to eliminating unwanted 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:
- Thanks to a balanced diet, the body receives all the necessary vitamins, useful trace elements, proteins, fats and carbohydrates. During the diet a person does not feel hungry.
- 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 removal of waste products, excess water and toxins.
- Proper nutrition not only helps to get rid of extra pounds, but also improves the condition of nails, hair and skin.
- A balanced diet reduces the likelihood of developing cancerous tumors.
- Lost weight is not returned.
Principles of a balanced diet
To achieve the result, you must follow the basic rules:
- BJU ratio in the menu: protein and fat - 30%, carbohydrates - 40%. Thanks to this distribution, the body is provided with energy and a full-fledged building material.
- You should eat 3 times a day + 2 snacks, half of the nutrients in the diet come from breakfast and lunch, and the rest - dinner and snacks.
- It is recommended to count calories. To lose weight, the energy value of the menu should not exceed 1500 kcal.
- You need to eat in small portions, each 200-300 g.
- Only authorized foods should be included in the diet.
- It is recommended to eat at about the same time. Thanks to the regimen, nutrients are better absorbed and digested.
- Drink at least 2 liters of water every day. It is recommended to take a glass of liquid every morning on an empty stomach. To avoid overeating, drink water 1 hour before a meal.
- 2 hours before bedtime is allowed to drink a glass of kefir, after which nothing can be eaten until morning.
- It is necessary to reduce the amount of salt consumed.
You can drink unsweetened coffee or tea between meals. Products are recommended to boil, bake, stew. Do not use extra oils and fats when cooking.
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;
- wholegrain bread;
- legumes, tomatoes, peppers, zucchini, cabbage;
- greens;
- bitter chocolate;
- skimmed milk, cottage cheese, cheese, kefir, yoghurt;
- 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, bakery, confectionery;
- canned meat and fish;
- smoked, fried and fatty foods;
- Fast food;
- greasy broths;
- sweet tea, juice from packages, sweet soda.
Important points in dieting
The diet for the diet is designed so that no more than 1, 500 kcal is supplied with food during the day. Unlike many other diets, this weight loss system is well tolerated, but the following points should be considered:
- You cannot skip breakfast, otherwise your metabolic processes will start to slow down.
- Snacks are allowed, but only fresh vegetables and fruits that do not overload the stomach.
- Drink water before each meal. With its help, the work of the stomach begins. In addition, the fluid fills this organ, avoiding overeating.
- 4-5 hours should elapse between meals. During this time, the digestive system has time to process the food.
- Do not drink water and tea for 30 minutes after eating.
- 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.
- You can exercise to speed up the weight loss process. 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 the food. During the week you can get rid of 3-5 kg or lose 15-20 kg per month.
Balanced diet weekly menu
Balanced Diet Week has many menu options. When compiling a diet, you must use products from the list of allowed.
Sample daily menu:
Monday
- Breakfast: oatmeal with apple pieces and 1 tsp. Dear.
- Snack: 2 egg omelette steamed.
- Lunch: salad of cabbage and greens seasoned with cream, beef stew with green peas.
- Afternoon snacks: low-fat cottage cheese, apple.
- Dinner: a small piece of chicken fillet, 300 ml of kefir or yogurt.
Tuesday
- Breakfast: a slice of bread with cheese and tomatoes.
- Snack: 2 cheesecakes with sour cream.
- Lunch: chicken chops, pea soup, sliced vegetables.
- Afternoon snacks: fruit salad with yogurt.
- Dinner: cucumber, scrambled eggs from 2 eggs.
Wednesday
- Breakfast: curd and apple casserole with sour cream.
- Snacks: simple yogurt with berries.
- Lunch: cabbage stew with lamb, beets.
- Afternoon snacks: 30 g of dark chocolate.
- Dinner: vegetable salad with greens.
Thursday
- Breakfast: sliced fruit, flavored with yogurt.
- Snack: 2 tomatoes, 2 boiled eggs.
- Lunch: fish soup, steamed fish fillet, vegetables.
- Afternoon snacks: 200 ml of kefir or yogurt.
- Dinner: millet porridge cooked in milk.
On Friday
- Breakfast: cottage cheese with fruit pieces, scrambled eggs.
- Snacks: 2 pieces of low-fat cheese, a glass of tomato juice.
- Lunch: cabbage soup, boiled beef, greens.
- Afternoon snacks: fruit.
- Dinner: buckwheat, fish fillet.
On Saturday
- Breakfast: carrot and apple salad seasoned with cream.
- Snacks: cottage cheese with raisins.
- Lunch: boiled chicken, corn porridge, tomatoes.
- Afternoon snacks: citrus fruits.
- Dinner: vegetable stew.
Sunday
- Breakfast: a little nuts and dried fruit.
- Snacks: half a glass of yogurt with berries.
- Lunch: vegetable soup without meat, stewed liver in cream sauce.
- Afternoon snacks: cottage cheese with pieces of fruit.
- Dinner: vegetable salad, steamed omelette.
This menu can be used as a basis. A monthly diet is considered to be the most optimal for results.
A 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, and fat residues are broken down. As a result, a person not only effectively loses weight, but also looks much younger.
Menu of the month
Balanced diet for weight loss - menu month after day:
Day 1
- Breakfast: banana and cottage cheese casserole, tea.
- Snacks: apple.
- Lunch: buckwheat porridge, mushroom soup, chicken cutlets.
- Afternoon snacks: fruit.
- Dinner: salad, fried fish.
Day 2
- Breakfast: porridge cooked in water, berries, tea.
- Snacks: banana and cottage cheese.
- Lunch: salad, tomato soup, chicken fillet.
- Afternoon snacks: vegetable salad.
- Dinner: fried fish, boiled potatoes.
Day 3
- Breakfast: apple, porridge on the water, tea.
- Snacks: boiled egg.
- Lunch: chicken meatballs, rice soup.
- Afternoon snacks: fruit salad.
- Dinner: boiled rice, fried turkey fillet.
Day 4
- Breakfast: unsweetened muesli, apple, 250 ml of low-fat milk.
- Snack: nuts.
- Lunch: fried fish, fish soup.
- Afternoon snacks: cottage cheese, tea.
- Dinner: cottage cheese, boiled egg, cabbage salad.
Day 5
- Breakfast: oatmeal cake, unsweetened tea.
- Snacks: mandarin.
- Lunch: chicken breast, boiled rice, cucumber.
- Afternoon snacks: vegetable salad, tea.
- Dinner: water-boiled buckwheat porridge, beef stew, cucumber.
Day 6
- Breakfast: croutons with bread and butter, natural juice.
- Snacks: apple.
- Lunch: salmon fillet with vegetables, bran bread, kiwi.
- Afternoon snacks: boiled egg, cottage cheese.
- Dinner: vegetable pan, fried fish.
Day 7
- Breakfast: rice porridge cooked in water, fried hake, tea.
- Snack: pear.
- Lunch: vegetable salad, cheese soup.
- Afternoon snacks: vegetable stew, kefir.
- Dinner: seaweed, stewed fish, a piece of bread.
The menu for the next 3 weeks is about the same.
Recipes
A balanced diet includes the preparation of various dietary dishes.
For breakfast
Baked cheesecakes. Ingredients:
- 3% cottage cheese - 200 g;
- semolina - 100 g;
- dates - 4 pcs. ;
- honey - 20 g;
- ola - 1 pc. ;
- flour - 70 g.
The cottage cheese is chopped with a fork and mixed with semolina. Enter the egg and knead the dough. The dates are washed, pitted and finely cut. Add to the dough together with honey. Stir, make small cakes and roll into flour. Cover the baking sheet with parchment, spread the cheesecakes on it and bake in a preheated oven for 30 minutes.
Cottage cheese casserole. Ingredients:
- low-fat cottage cheese - 200 g;
- banana - 1 pc. ;
- chicken cave - 1 pc. ;
- rye flour - 2 tbsp. l.
Add cottage cheese, flour, eggs and mix thoroughly. Knead the banana with a fork and add to the dough. Spread the resulting mass in a small form and bake 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 curd - 2 pcs. ;
- greens;
- water - 1 l.
Peel the vegetables and cut into small cubes. Boil, drain the water and collect a new one. Bring to a boil, add the cottage cheese and cook for 5 minutes on low heat. Cool and beat in a blender. Sprinkle with greens.
Vegetable stew with fish. Ingredients:
- cod - 150 g;
- carrots - 1 pc. ;
- Bulgarian pepper - 150 g;
- zucchini - 100 g;
- cauliflower - 200 g;
- tomato paste - 70 ml.
Grate the carrots on a coarse grater, pepper and zucchini cut into cubes, chop the cabbage. All vegetables are placed in a pot with thick walls, covered with water and cook for 15 minutes. Cod fillet cut into small cubes and add vegetables. Keep covered for 40 minutes. Add mail shortly before completing.
Dinner
Roast 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. Tomatoes are washed, cut into slices and placed over the meat. Put in the oven for 20 minutes. Rub the cheese, sprinkle with fillets and send them for another 10 minutes in the oven.
Omelet with vegetables. Ingredients:
- eggs - 3 pcs. ;
- onion - 1 pc. ;
- peppers - 1 pc. ;
- tomato - 2 pcs. ;
- milk - 70 ml.
Tomatoes cut into slices, onions - half rings, pepper - strips. Place on a greased baking sheet. Beat the eggs with milk, pour the vegetables and sauté in the oven for 6-8 minutes.