Balanced nutrition: principles, menu for weeks and months

Foods for a balanced diet

A balanced diet is a system of nutrition based on access to a menu of foods that contain all the substances necessary for the body. Reducing the caloric content of food is due to the elimination of harmful foods. As a result of this method, the body weight is reduced due to stress and hunger.

The main benefits of a balanced diet

This method of weight loss has the following advantages:

  1. A balanced diet provides the body with all the vitamins, minerals, proteins, fats, and carbohydrates it needs. During the diet, a person does not feel hungry.
  2. The foods on the menu have a positive effect on the heart, liver, lungs, gastrointestinal tract and the whole body. In addition, it begins to clean itself as a result of the elimination of waste, excess water and toxins.
  3. Proper nutrition not only helps to lose pounds, but also improves the condition of nails, hair and skin.
  4. A balanced diet reduces the risk of cancer.
  5. The lost weight will not be returned.

Principles of a balanced diet

To achieve the result, you need to follow the basic rules:

  1. The ratio of BJU in the menu: proteins and fats - 30%, carbohydrates - 40%. Due to this distribution, the body is provided with energy and a complete building material.
  2. It is necessary to eat 3 times a day + 2 snacks, half of which is for breakfast and lunch, the rest is for dinner and snacks.
  3. Calorie counting is recommended. The energy value of the menu for weight loss should not exceed 1500 kcal.
  4. 200-300 g of each should be eaten separately.
  5. Only permitted foods should be included in the diet.
  6. It is recommended to eat at about the same time. With the help of the regime, nutrients are better absorbed and digested.
  7. Drink at least 2 liters of water every day. Every morning a glass of liquid is offered on an empty stomach. To avoid overeating, drink water 1 hour before meals.
  8. You are allowed to drink a glass of kefir 2 hours before bedtime, after which you will not be able to eat anything until morning.
  9. It is necessary to reduce the amount of salt consumed.

You can have sweet coffee or tea between meals. It is recommended to boil, bake, bake products. Do not use extra fats and oils when cooking.

Permitted and prohibited products

A balanced diet includes the following foods:

  • citrus fruits, pineapple, avocado, plum, apple, kiwi;
  • natural spices;
  • cereals: pearl barley, millet, buckwheat;
  • lean fish and meat;
  • chicken and quail eggs;
  • wheat bread;
  • beans, tomatoes, peppers, zucchini, cabbage;
  • vegetables;
  • bitter chocolate;
  • skim milk, cottage cheese, cheese, kefir, kefir;
  • Brown rice;
  • olive and flaxseed oil, nuts;
  • seafood;
  • mushrooms;
  • garlic, onion;
  • cherries, cranberries;
  • fresh juices, sugar-free compote, sugar-free 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;
  • fat soups;
  • sweet tea, juice from packages, sweet soda.

Important aspects in dieting

The diet for the diet is designed to provide no more than 1, 500 kcal per day. Unlike many diets, this weight loss system is well tolerated, but the following should be considered:

  1. You can't skip breakfast, because otherwise your body's metabolic processes will slow down.
  2. Eating is allowed, but only fresh fruits and vegetables that do not overload the stomach.
  3. Drink water before each meal. With its help, the stomach begins to work. In addition, the fluid replenishes this organ and prevents overeating.
  4. 4-5 hours should pass between meals. During this time, the digestive system has time to process food.
  5. Do not drink water or tea for 30 minutes after eating.
  6. Such a diet is considered low in calories, so there may be weakness. To prevent this, you need to take vitamin complexes. They make up for the lack of food and lift the mood.
  7. You can exercise to speed up the weight loss process. Exercise should be done in the morning, and running is useful before bedtime.

The last meal should be 3 hours before bedtime. During this time, the digestive system has time to process food. You can lose 3-5 kg a week or 15-20 kg per month.

Sample menu of a balanced diet for a week

There are many menu options for a balanced meal week. When creating a diet, use foods from the list of allowed.

Sample menu for each day:

Monday

  1. Breakfast: oatmeal with apple slices and 1 tsp. honey.
  2. Snack: 2 steamed egg omelettes.
  3. Lunch: salad of cabbage and greens, beef with beans, seasoned with sour cream.
  4. Afternoon snack: low-fat cottage cheese, apples.
  5. Dinner: a small piece of chicken fillet, 300 ml of kefir or kefir.

Tuesday

  1. Breakfast: a piece of bread with cheese and tomatoes.
  2. Snack: 2 cottage cheese with sour cream.
  3. Lunch: chicken, pea soup, chopped vegetables.
  4. Afternoon snack: fruit salad with yogurt.
  5. Dinner: cucumber, 2 scrambled eggs.

Wednesday

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

Thursday

  1. Breakfast: sliced fruit, kefir and spices.
  2. Snack: 2 tomatoes, 2 boiled eggs.
  3. Lunch: fish soup, steamed fillets, vegetables.
  4. Afternoon snack: 200 ml of kefir or kefir.
  5. Dinner: millet porridge cooked in milk.

Friday

  1. Breakfast: pieces of fruit, boiled 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 fillets.

Saturday

  1. Breakfast: carrot and apple salad, sour cream and spices.
  2. Snack: cottage cheese with raisins.
  3. Lunch: boiled chicken, corn porridge, tomatoes.
  4. Afternoon snack: citrus fruits.
  5. Dinner: vegetable dish.

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, liver cooked in sour cream sauce.
  4. Afternoon snack: cottage cheese made from pieces of fruit.
  5. Dinner: vegetable salad, steamed omelet.

This menu can be used as a basis. A diet for a month is considered the most optimal to get results.

A balanced diet for a month

To maintain good health, you need a balanced diet for a long time. With this diet, toxins and toxins are released and excess adipose tissue is destroyed. As a result, a person not only loses weight effectively, but also looks much younger.

Monthly menu

A balanced diet for weight loss - a menu for a month:

Day 1

  1. Breakfast: banana and cottage cheese casserole, tea.
  2. Snack: apples.
  3. Lunch: buckwheat porridge, mushroom soup, chicken.
  4. Afternoon snack: fruit.
  5. Dinner: salad, boiled fish.

2 days

  1. Breakfast: porridge, fruit, tea.
  2. Snack: bananas and cottage cheese.
  3. Lunch: salad, tomato soup, chicken fillet.
  4. Afternoon snack: vegetable salad.
  5. Dinner: boiled fish, boiled potatoes.

Day 3

  1. Breakfast: apples, water porridge, tea.
  2. Snack: a boiled egg.
  3. Lunch: chicken cutlets, rice soup.
  4. Afternoon snack: fruit salad.
  5. Dinner: boiled rice, cooked turkey fillets.

Day 4

  1. Breakfast: sweet muesli, apples, 250 ml of low-fat milk.
  2. Snack: nuts.
  3. Lunch: boiled fish, fish soup.
  4. Afternoon snack: cottage cheese, tea.
  5. Dinner: cottage cheese, boiled egg, cabbage salad.

Day 5

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

Day 6

  1. Breakfast: croutons with bread and butter, natural juice.
  2. Snack: apples.
  3. Lunch: salmon fillets, vegetables, wholemeal bread, kiwi.
  4. Afternoon snack: boiled eggs, cottage cheese.
  5. Dinner: vegetable casserole, boiled fish.

Day 7

  1. Breakfast: boiled rice porridge, boiled hake, tea.
  2. Snack: pears.
  3. Lunch: vegetable salad, cheese soup.
  4. Afternoon snack: vegetable dish, kefir.
  5. Dinner: seaweed, boiled 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 foods.

Breakfast

Baked cheese cakes. Ingredients:

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

The cheese is crushed with a fork and mixed with semolina. We beat the eggs and knead the dough. Dates are washed, put in a pit and finely chopped. Add honey to the dough. Mix, make small cakes and wrap in flour. Cover the baking dish with parchment, spread the cheesecakes on it and bake in a preheated oven for 30 minutes.

Cheese casserole. Ingredients:

  • nonfat cottage cheese - 200 g;
  • banana - 1 piece;
  • chicken eggs - 1 piece;
  • rye flour - 2 tbsp. l.

Add flour and eggs to the cheese and mix well. Knead the bananas with a fork and add to the dough. The resulting mass is spread small and baked in the oven for 40 minutes.

The dinner

Green sour cream soup. Ingredients:

  • broccoli - 250 g;
  • carrots - 1 piece;
  • spinach - 150 g;
  • celery stalk - 100 g;
  • processed cheese - 2 pieces;
  • vegetables;
  • water - 1 liter.

Peel a squash, grate it and cut it into small cubes. Bring to a boil, drain, and collect fresh. Bring to a boil, add the cottage cheese and cook on low heat for 5 minutes. Cool and beat in a blender. Sprinkle with herbs.

Fish and vegetable dishes. Ingredients:

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

Rub the carrots on a coarse grater, cut the peppers and zucchini into cubes and chop the cabbage finely. 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. Just before finishing, add the paste.

The dinner

Cooked turkey. Ingredients:

  • Indian fillets - 200 g;
  • cheese - 50 g;
  • tomatoes - 3 pcs.

We wash the Indian fillets, beat them and put them in a small baking dish. We wash the tomatoes, cut them into pieces and put them on the meat. Put in the oven for 20 minutes. Rub the cheese, sprinkle with fillets and send in the oven for another 10 minutes.

Omelet with vegetables. Ingredients:

  • eggs - 3 pieces;
  • onion - 1 piece;
  • Bulgarian pepper - 1 piece;
  • tomatoes - 2 pieces;
  • milk - 70 ml.

Tomatoes cut into slices, onion - half rings, peppers - into strips. Place on a greased baking tray. Beat eggs with milk, pour over vegetables and boil in the oven for 6-8 minutes.