A balanced diet is a nutritional system based on the inclusion in the menu of products that contain all the substances needed by the body. The reduction in the caloric content of 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 benefits:
Thanks to a balanced diet, the body receives all the necessary vitamins, useful trace elements, proteins, fats and carbohydrates. During a 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 starts to purify itself with the elimination of waste, excess water and toxins.
Proper nutrition not only helps get rid of extra pounds, but also improves the condition of your nails, hair and skin.
A balanced diet reduces the likelihood of developing cancerous tumors.
Lost weight is not returned.
The principles of a balanced diet
To get a result, you need to follow the basic rules:
The proportion of BJU on the menu: proteins and fats - 30%, carbohydrates - 40%. Thanks to this distribution, the body receives energy and a complete building material.
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 with dinner and snacks.
Calorie counting is recommended. To lose weight, the energy value of the menu should not exceed 1, 500 kcal.
You need to eat in small portions, 200-300 g each.
Only permitted foods should be included in the diet.
It is recommended to eat food at approximately the same time. Thanks to the regimen, nutrients are better absorbed and digested.
Drink at least 2 liters of water a day. A glass of liquid is recommended every morning on an empty stomach. To avoid overeating, you should drink water 1 hour before meals.
2 hours before bed, it 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. The products are recommended to be boiled, baked, stewed. When preparing food, do not use additional oils and fats.
Allowed and prohibited products
A balanced diet includes the following foods:
- citrus fruits, pineapples, avocados, plums, apples, kiwi fruit;
- natural spices;
- cereals: pearl barley, millet, buckwheat;
- lean fish and meat;
- chicken and quail eggs;
- whole grain bread;
- vegetables, tomatoes, peppers, zucchini, cabbage;
- greens;
- bitter chocolate;
- skim milk, cottage cheese, cheese, kefir, yogurt;
- Brown rice;
- olive oil and flaxseed oil, walnuts;
- Seafood;
- mushrooms;
- garlic onion;
- cherries, cranberries;
- fresh juices, unsweetened jams, unsweetened green tea, still water.
Prohibited products:
- round rice;
- fatty fish and meat;
- Confectionery, baked goods, sweets;
- canned meat and fish;
- smoked, fried and fatty foods;
- fast food;
- fatty broths;
- sweet tea, packaging juice, sweet soda.
Important Points in Building a Diet
The diet for a diet is constructed 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 considered:
You cannot skip breakfast, otherwise the metabolic processes start to slow down in the body.
Snacks are allowed, but only fresh vegetables and fruits that do not put a strain on the stomach.
Drink water before each meal. With your help, the work of the stomach is started. In addition, the liquid fills this organ, preventing overeating.
4-5 hours must pass between meals. During this time, the digestive system has time to process food.
After eating, do not drink water and tea for 30 minutes.
This diet is considered low in calories, so weakness is possible. To avoid this, you must take vitamin complexes. They replenish nutritional deficiencies and improve mood.
To speed up the weight loss process, you can exercise. Exercise should be done in the morning, and running 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.
Balanced diet sample menu for a week
There are many menu options for a week of balanced diet. When preparing a diet, it is necessary to use products from the allowed list.
Everyday sample menu:
Monday
Breakfast: oatmeal with apple pieces and 1 tsp. Honey.
Snack: 2 steamed egg omelet.
Lunch: coleslaw and vegetables, seasoned with sour cream, beef and pea stew.
Afternoon snack: nonfat cottage cheese, apple.
Dinner: a small piece of chicken fillet, 300 ml of kefir or yogurt.
third
Breakfast: a slice of bread with cheese and tomato.
Snack: 2 cheesecakes with cream.
Lunch: chicken cutlets, pea soup, sliced vegetables.
Afternoon snack: fruit salad seasoned with yogurt.
Dinner: cucumber, 2 eggs scrambled.
Wednesday
Breakfast: cottage cheese casserole and apples with sour cream.
Snack: natural 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, seasoned 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 pieces of fruit, scrambled eggs.
Snack: 2 pieces of low-fat cheese, a glass of tomato juice.
Lunch: cabbage soup, boiled meat, herbs.
Afternoon snack: fruit.
Dinner: buckwheat, fish fillet.
Saturday
Breakfast: carrot and apple salad, seasoned with sour cream.
Snack: cottage cheese with raisins.
Lunch: boiled chicken, corn porridge, tomato.
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: meatless vegetable soup, stewed liver with sour cream sauce.
Afternoon snack: cottage cheese with pieces of fruit.
Dinner: vegetable salad, steamed omelet.
This menu can be used as a base. A one month diet is considered the most suitable for getting results.
Balanced diet for one 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 fatty tissue is broken down. As a result, a person not only loses weight effectively, but also looks much younger.
monthly menu
Balanced diet for weight loss - menu by month by day:
Day 1
Breakfast: banana and cottage cheese casserole, tea.
Snack: apple.
Lunch: buckwheat porridge, mushroom soup, chicken meatballs.
Afternoon snack: fruit.
Dinner: salad, roasted fish.
Day 2
Breakfast: porridge cooked in water, berries, tea.
Snack: banana and cottage cheese.
Lunch: salad, tomato soup, chicken fillet.
Afternoon snack: vegetable salad.
Dinner: baked fish, baked potatoes.
Day 3
Breakfast: apple, porridge in water, tea.
Snack: boiled egg.
Lunch: chicken cutlets, rice soup.
Afternoon snack: fruit salad.
Dinner: boiled rice, roasted turkey fillet.
4th day
Breakfast: unsweetened muesli, an apple, 250 ml skimmed milk.
Snack: nuts.
Lunch: roasted fish, fish soup.
Afternoon snack: cottage cheese, tea.
Dinner: cottage cheese, boiled egg, coleslaw.
Day 5
Breakfast: oat cake, unsweetened tea.
Snack: tangerine.
Lunch: chicken breast, cooked rice, cucumber.
Afternoon snack: vegetable salad, tea.
Dinner: buckwheat porridge cooked in water, beef stew, cucumber.
6th
Breakfast: croutons with bread and butter, natural juice.
Snack: apple.
Lunch: Salmon Fillet with Vegetables, Bran Bread, Kiwi.
Afternoon snack: boiled egg, cottage cheese.
Dinner: vegetable casserole, roasted fish.
Day 7
Breakfast: rice porridge cooked in water, roasted hake, tea.
Snack: pear.
Lunch: vegetable salad, cheese soup.
Afternoon snack: vegetable stew, kefir.
Dinner: seaweed, boiled fish, a piece of bread.
The menu for the next 3 weeks is pretty much the same.
Recipes
A balanced diet involves preparing several dietary meals.
Breakfast
Baked cheesecakes. Ingredients:
- 3% cottage cheese - 200 g;
- semolina - 100 g;
- dates - 4 pcs. ;
- honey - 20 g;
- egg - 1 pc . ;
- flour - 70 g.
The cottage cheese is crushed with a fork and mixed with semolina. Put an egg and knead the dough. The dates are washed, pitted and finely chopped. Add to the dough along with the honey. Stir, form cakes and spread in the flour. A baking sheet is covered with parchment, 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 pc. ;
- chicken egg - 1 piece;
- rye flour - 2 tbsp. me.
Flour and egg are added to the curd and mixed well. The banana is mashed with a fork and added to the dough. The resulting dough is spread into a small mold 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;
- processed cheese curd - 2 pcs. ;
- greens;
- water - 1 l.
Vegetables are peeled and cut into small cubes. Boil, drain the water and gather a new one. Bring to a boil, add the cheese curds and cook for 5 minutes over low heat. Refrigerate and blend 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.
The carrots are grated on a coarse grater, the pepper and zucchini cut into cubes, the cabbage chopped. All vegetables are placed in a thick-walled pot, 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. Add the folder just before completion.
Dinner
Roasted 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. The tomatoes are washed, sliced and placed on top of the meat. Bake for 20 minutes. Rub the cheese, sprinkle the fillets and bake for another 10 minutes.
Omelet with vegetables. Ingredients:
- eggs - 3 pieces;
- onion - 1 pc. ;
- peppers - 1 pc. ;
- 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 eggs with milk, place vegetables and saute in oven for 6-8 minutes.
