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

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A balanced diet is a nutritional system based on the inclusion in the menu of products containing all the substances necessary for the body. The reduction in the calorie content of the diet is due to the exclusion of junk food. Thanks to 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:

  1. Thanks to a balanced diet, the body receives all the necessary vitamins, useful microelements, 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 cleanse itself through the elimination of waste, excess water and toxins.
  3. Proper nutrition not only helps to get rid of extra pounds, but also improves the condition of nails, hair and skin.
  4. Eating a balanced diet reduces the likelihood of developing cancerous tumors.
  5. The lost weight is not returned.

The principles of a balanced diet

To get a 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 receives energy and a building material in its own right.
  2. You should eat 3 times a day + 2 snacks, half of the nutrients in the diet 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 need to eat in small portions, 200-300 g each.
  5. Only permitted foods should be included in the diet.
  6. It is recommended that you take the food at around the same time. Thanks to the diet, nutrients are better absorbed and digested.
  7. Drink at least 2 liters of water per day. A glass of liquid is recommended every morning on an empty stomach. To avoid overeating, you should 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. The products are recommended to be boiled, baked, stewed. When preparing food, do not use additional 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 wheat bread;
  • legumes, tomatoes, peppers, zucchini, cabbage;
  • green vegetables;
  • bitter chocolate;
  • skimmed milk, cottage cheese, cheese, kefir, yogurt;
  • Brown rice;
  • olive and linseed oils, nuts;
  • Seafood;
  • mushrooms;
  • garlic, onions;
  • cherries, cranberries;
  • fresh fruit juice, unsweetened compote, unsweetened green tea, still water.

Prohibited products:

  • round rice;
  • fatty fish and meat;
  • confectionery, bakery products, candies;
  • canned meat and fish;
  • smoked, fried and fatty foods;
  • Fast food;
  • fatty broths;
  • sweet tea, packet juice, sweet soda.

Important points in building a diet

The diet of a diet is designed in such a way that no more than 1500 kcal is provided with food during the day. Unlike many other diets, this weight loss system is well tolerated, however, the following points should be taken into account:

  1. You cannot skip breakfast because otherwise the metabolic processes start to slow down in the body.
  2. It is allowed to take 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, which allows you to avoid overeating.
  4. 4 to 5 hours should pass 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 low in calories, therefore weakness is possible. To avoid this, you need to take vitamin complexes. They fill nutritional gaps and improve mood.
  7. To speed up the process of losing weight, you can exercise. Exercise should be done in the morning and jogging will be beneficial before bed.

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 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 menu options for a balanced diet week. When developing a diet, it is necessary to use products from the list of permitted products.

Sample menu for each day:

Monday

  1. Breakfast: oatmeal with apple pieces and 1 tbsp. honey.
  2. Snack: Omelette with 2 steamed eggs.
  3. Lunch: coleslaw and greens salad, seasoned with sour cream, beef stew with 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. Snack: 2 cheesecakes with sour cream.
  3. Lunch: chicken chops, pea soup, chopped vegetables.
  4. Afternoon snack: fruit salad with yogurt.
  5. Dinner: cucumber, scrambled eggs from 2 eggs.

Wednesday

  1. Breakfast: casserole of cottage cheese and apples with sour cream.
  2. Snack: natural yogurt with red fruits.
  3. Lunch: cabbage stew with lamb, beetroot.
  4. Snack: 30 g of dark chocolate.
  5. Dinner: vegetable salad with herbs.

Thursday

  1. Breakfast: sliced fruit, seasoned with yogurt.
  2. Snack: 2 tomatoes, 2 hard-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: fromage blanc with pieces of fruit, scrambled eggs.
  2. Snack: 2 pieces of light 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 glass of yogurt with berries.
  3. Lunch: vegetable soup without meat, liver stew with sour cream.
  4. Afternoon snack: fromage blanc with pieces of fruit.
  5. Dinner: vegetable salad, steamed omelet.

This menu can be used as a basis. Diet for a month is considered the most optimal for achieving results.

Balanced diet for a month

To stay healthy, you need to eat a balanced diet for a long time. Thanks to this diet, toxins and toxins are eliminated, excess fatty tissue is broken down. As a result, a person not only loses weight effectively, but also looks much younger.

Menu of the month

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

Day 1

  1. Breakfast: banana and cottage cheese casserole, tea.
  2. Snack: apple.
  3. Lunch: buckwheat porridge, mushroom soup, chicken balls.
  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. Lunch: salad, tomato soup, chicken fillet.
  4. Afternoon snack: vegetable salad.
  5. Dinner: baked fish, boiled potatoes.

Day 3

  1. Breakfast: apple, porridge on water, tea.
  2. Snack: boiled egg.
  3. Lunch: chicken cutlets, rice soup.
  4. Snack: fruit salad.
  5. Dinner: boiled rice, baked turkey fillet.

Day 4

  1. Breakfast: unsweetened muesli, an apple, 250 ml of skimmed milk.
  2. Snack: nuts.
  3. Lunch: baked fish, fish soup.
  4. Afternoon snack: cottage cheese, tea.
  5. Dinner: cottage cheese, boiled egg, coleslaw.

Day 5

  1. Breakfast: oatmeal pancake, unsweetened tea.
  2. Taste: tangerine.
  3. Lunch: chicken breast, boiled rice, cucumber.
  4. Afternoon snack: vegetable salad, tea.
  5. Dinner: buckwheat porridge boiled in water, beef stew, cucumber.

Day 6

  1. Breakfast: bread and butter croutons, 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, baked fish.

Day 7

  1. Breakfast: boiled rice porridge, baked hake, tea.
  2. Snack: pear.
  3. Lunch: vegetable salad, cheese soup.
  4. Afternoon snack: vegetable stew, kefir.
  5. Dinner: seaweed, fish sauce, a piece of bread.

The menu for the next 3 weeks is pretty much the same.

Recipes

A balanced diet involves the preparation of various dietetic meals.

Breakfast

Baked cheesecakes. Ingredients:

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

Cottage cheese is mashed with a fork and mixed with semolina. Roll in an egg and knead the dough. The dates are washed, pitted and finely chopped. Add to the dough with the honey. Stir, form into small cakes and roll them in flour. A baking sheet is covered with baking paper, 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 piece;
  • chicken egg - 1 piece;
  • rye flour - 2 tbsp. l.

Flour, egg are added to the curd and mixed well. 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.

Having dinner

Green cream soup. Ingredients:

  • broccoli - 250 g;
  • carrots - 1 piece;
  • spinach - 150 g;
  • celery stalks - 100 g;
  • melted cheese curds - 2 pcs. ;
  • green vegetables;
  • water - 1 l.

The vegetables are peeled and cut into small cubes. Boil, drain the water and collect a new one. Bring to a boil, add the cheese curds and cook for 5 minutes over low heat. Cool and beat in a blender. Sprinkle with herbs.

Vegetable stew with fish. Ingredients:

  • cod - 150 g;
  • carrots - 1 piece;
  • Bulgarian pepper - 150 g;
  • zucchini - 100 g;
  • cauliflower - 200 g;
  • tomato paste - 70 ml.

Carrots are grated on a coarse grater, pepper and zucchini are cut into cubes, cabbage is chopped. All the vegetables are placed in a thick-walled saucepan, covered with water and cooked for 15 minutes. Cut the cod fillets into small cubes and add them to the vegetables. Keep covered for 40 minutes. Add the dough shortly before the end.

Having dinner

Baked 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 on the meat. Place in the oven for 20 minutes. Rub the cheese, sprinkle the fillets and send them to the oven for another 10 minutes.

Vegetable omlette. Ingredients:

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

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