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. 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 approach to weight loss has the following advantages:
- Thanks to a balanced diet, the body receives all the necessary vitamins, beneficial trace elements, proteins, fats and carbohydrates. During diet, a person does not feel hungry.
- The products included in the menu have a positive effect on the activity of the heart, liver, lungs, gastrointestinal tract and the whole body. In addition, it begins to clean up by removing 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 chances 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 menu ratio: protein and fat - 30%, carbohydrates - 40%. Thanks to this distribution, the body is provided with energy and a complete building material.
- You should eat 3 snacks a day + 2 snacks, and half of the nutrients come from breakfast and lunch, and the rest from dinner and snacks.
- It is recommended to count calories. To lose weight, the energy value of the menu should not exceed 1500 kcal.
- Eat in small portions of 200-300 g.
- Only permitted foods should be included in the diet.
- It is recommended to eat at about the same time. The regimen improves the absorption and digestion of nutrients.
- 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.
- A glass of kefir is allowed to drink 2 hours before bedtime, after which nothing should be eaten until morning.
- It is necessary to reduce the amount of salt consumed.
You can drink unsweetened coffee or tea between meals. It is recommended to cook, fry, stew the products. Do not use extra oils and fats when cooking.
Permitted and prohibited products
A balanced diet includes the following foods:
- citrus fruits, pineapples, avocados, plums, apples, kiwis;
- natural spices;
- cereals: pearls, 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 juice, sugar-free compote, unsweetened green tea, still water.
Prohibited products:
- round rice;
- fatty fish and meat;
- confectionery, pastries, confectionery;
- canned meat and fish;
- smoked, fried and fatty foods;
- fast food;
- fatty broths;
- sweet tea, juice from packs, sweet soda.
Important things when creating a diet
The diet is designed to provide no more than 1, 500 kcal with food during the day. Unlike many other diets, this weight loss system is well tolerated, but the following should be considered:
- You can’t skip breakfast because otherwise your metabolic processes in your body 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 his help, the work of the stomach begins. In addition, the fluid fills this organ to prevent 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 a meal.
- Such a diet is considered low in calories, which can lead to weakness. To avoid this, you should take vitamin complexes. They eliminate nutritional deficiencies and improve mood.
- You can exercise to speed up weight loss. Exercise is necessary 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. You can get rid of 3-5 kg per week or lose 15-20 kg per month.
Weekly balanced diet sample menu
There are many menu options for Balanced Diet Week. When creating a diet it is necessary to use products from the list of allowed.
Daily sample menu:
Monday
- Breakfast: oatmeal with apple slices and 1 teaspoon. honey.
- Snack: 2 egg omelettes cooked.
- Lunch: cabbage and greens salad seasoned with sour cream, beef stew with green peas.
- Afternoon snack: 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 cutlets, pea soup, chopped vegetables.
- Afternoon snack: fruit salad topped with yogurt.
- Dinner: cucumber, scrambled eggs from 2 eggs.
Wednesday
- Breakfast: stewed curd and apples with sour cream.
- Snack: plain yogurt with berries.
- Lunch: cabbage stew with lamb, beets.
- Afternoon snack: 30 g of dark chocolate.
- Dinner: vegetable salad with herbs.
Thursday
- Breakfast: sliced fruit flavored with yogurt.
- Snack: 2 tomatoes, 2 boiled eggs.
- Lunch: fish soup, steamed fish fillet, vegetables.
- Afternoon snack: 200 ml of kefir or yogurt.
- Dinner: millet porridge cooked in milk.
Friday
- Breakfast: cottage cheese with fruit pieces, scrambled eggs.
- Snack: 2 pieces of low-fat cheese, a glass of tomato juice.
- Lunch: cabbage soup, boiled beef, herbs.
- Afternoon snack: fruit.
- Dinner: buckwheat, fish fillet.
Saturday
- Breakfast: carrot and apple salad seasoned with sour cream.
- Snack: curd with raisins.
- Lunch: boiled chicken, corn porridge, tomatoes.
- Afternoon snack: citrus fruits.
- Dinner: vegetable stew.
Sunday
- Breakfast: a handful of nuts and dried fruit.
- Snack: half a glass of yogurt with berries.
- Lunch: vegetable soup without meat, stewed liver in sour cream sauce.
- Afternoon snack: cottage cheese with pieces of fruit.
- Dinner: vegetable salad, boiled omelette.
This menu can be used as a basis. A monthly diet is considered the most optimal for results.
A balanced diet for a month
Maintaining well-being requires a long-term balanced diet. This diet removes toxins and toxins that break down excess adipose tissue. Therefore, a person not only effectively loses weight, but also looks much younger.
Menu of the month
Balanced diet for weight loss - daily menu of the month:
Day 1
- Breakfast: banana and curd stew, tea.
- Snack: apple.
- Lunch: buckwheat porridge, mushroom soup, chicken dumplings.
- Afternoon snack: fruit.
- Dinner: salad, fried fish.
Day 2
- Breakfast: berries boiled in water, berries, tea.
- Snack: banana and curd.
- Lunch: salad, tomato soup, chicken fillet.
- Afternoon snack: vegetable salad.
- Dinner: fried fish, boiled potatoes.
Day 3
- Breakfast: apple, porridge on the water, tea.
- Snack: boiled egg.
- Lunch: chicken cutlets, rice soup.
- Afternoon snack: fruit salad.
- Dinner: boiled rice, fried turkey fillet.
Day 4
- Breakfast: unsweetened muesli, apple, 250 ml of skim milk.
- Snack: nuts.
- Lunch: fried fish, fish soup.
- Afternoon snack: cottage cheese, tea.
- Dinner: curd, boiled egg, cabbage salad.
Day 5
- Breakfast: oatmeal cake, unsweetened tea.
- Snack: mandarin.
- Lunch: chicken breast, boiled rice, cucumber.
- Afternoon snack: vegetable salad, tea.
- Dinner: water-boiled buckwheat porridge, beef stew, cucumber.
Day 6
- Breakfast: toasts with bread and butter, natural juice.
- Snack: apple.
- Lunch: salmon fillet with vegetables, bran bread, kiwi.
- Afternoon snack: boiled egg, curd.
- Dinner: vegetable stew, fried fish.
Day 7
- Breakfast: rice porridge, boiled in water, fried hake, tea.
- Snack: pear.
- Lunch: vegetable salad, cheese soup.
- Afternoon snack: 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 involves the preparation of a variety of dietary meals.
Breakfast
Baked cheesecakes. Ingredients:
- 3% curd - 200 g;
- semolina - 100 g;
- dates - 4 pcs. ;
- honey - 20 g;
- egg - 1 pc. ;
- flour - 70 g.
The curd is crushed with a fork and mixed with semolina. Roll in the egg and knead the dough. The dates are washed, pitted and finely chopped. Add to the dough along with the honey. Stir, form small cakes and roll in flour. Cover the baking sheet with parchment, spread the cheesecakes on it and bake in a preheated oven for 30 minutes.
Curd stew. Ingredients:
- low-fat cottage cheese - 200 g;
- bananas - 1 pc. ;
- chicken egg - 1 pc.
- rye flour - 2 tbsp. l.
In the flour, the egg is placed in the curd and mixed thoroughly. The banana is kneaded with a fork and placed in 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;
- melted cheese curd - 2 pcs. ;
- greens;
- water - 1 l.
Vegetables are peeled and cut into small cubes. Bring to a boil, drain the water and collect a new one. Bring to a boil, add the cheese curd and cook for 5 minutes on low heat. Cool 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 paste - 70 ml.
Carrots are grated on a large grater, peppers and zucchini are cut into cubes, and the cabbage is chopped. All vegetables are placed in a pot with thick walls, covered with water and cooked for 15 minutes. Cut the cod fillets into small cubes and add to the vegetables. Keep covered for 40 minutes. Apply the paste just before finishing.
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 tin. Tomatoes are washed, cut into slices and placed on the meat. Bake in the oven for 20 minutes. Rub the cheese, sprinkle with the fillets and send it 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 are cut into slices, onions - in half rings, pepper - in strips. Place in a greased pan. Beat the eggs with the milk, pour the vegetables and simmer in the oven for 6-8 minutes.