A balanced diet is a nutritional system, the basis of which is included in a product menu that contains all the substances needed by the body. The reduction in calorie content in the diet is due to the elimination of junk food. Thanks to this method, weight loss, no stress and hunger.
The main benefits of a balanced diet
This method of weight loss has the following benefits:
- Due to a balanced diet, the body can obtain all the necessary vitamins, useful trace elements, protein, fat and carbohydrates. During a diet, a person will not feel hungry.
- The products included in the menu have a positive effect on the functions of the heart, liver, lungs, gastrointestinal tract and the whole body. In addition, due to the elimination of waste, excess water and toxins, it starts to clean itself.
- Proper nutrition not only helps to get rid of excess weight, but also improves the condition of nails, hair and skin.
- A balanced diet can reduce the likelihood of cancerous tumors.
- The weight lost will not be returned.
Principles of a balanced diet
To get results, you need to follow these basic rules:
- The proportion of BJU in the menu: protein and fat-30%, carbohydrate-40%. Due to this distribution, the body is provided with energy and mature building materials.
- You should eat 3 times + 2 snacks a day. Half of the nutrition in your diet comes from breakfast and lunch, and the rest is used for 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, 200-300 grams per serving.
- Only allowed food should be included in the diet.
- It is recommended to eat at about the same time. Thanks to this regimen, nutrients are better absorbed and digested.
- Drink at least 2 liters of water every day. It is recommended to drink a glass of liquid every morning on an empty stomach. To avoid overeating, you should drink water 1 hour before meals.
- You can drink a glass of kefir 2 hours before going to bed, and then you can eat nothing until morning.
- It is necessary to reduce the intake of salt.
You can drink unsweetened coffee or tea between meals. The product is recommended to boil, roast and stew. When preparing food, do not use extra oils and fats.
Allowed and prohibited products
A balanced diet includes the following foods:
- Citrus fruits, pineapples, avocados, plums, apples, kiwis;
- Natural flavor
- Cereals: barley, millet, buckwheat;
- Lean fish and meat;
- Chicken and quail eggs;
- Whole wheat bread;
- Beans, tomatoes, peppers, zucchini, cabbage;
- vegetables;
- Bitter chocolate
- Skim milk, cottage cheese, cheese, kefir, yogurt;
- brown rice;
- Olive oil and linseed oil, nuts;
- seafood;
- mushroom;
- Garlic, onion;
- Cherries, cranberries;
- Fresh fruit juice, unsweetened candied fruit, unsweetened green tea, still water.
Contraband:
- Round rice
- Fatty fish and meat;
- Candies, baked goods, candies;
- Canned meat and fish;
- Smoked, fried and high-fat foods;
- fast food;
- Fatty broth;
- Sweet tea, packaged juice, sweet soda.
Essentials of establishing a diet
The diet diet is structured in such a way that the food provided during the day does not exceed 1500 kcal. Unlike many other diets, this weight loss system is well tolerated, however, the following points should be considered:
- You can't skip breakfast, otherwise the metabolic process in the body will start to slow down.
- Snacks are allowed, but only fresh vegetables and fruits. Don't overload your stomach.
- Drink water before each meal. With its help, the work of the stomach begins. In addition, the fluid fills this organ, allowing you to avoid overeating.
- There should be 4-5 hours between meals. During this period, the digestive system has time to process food.
- Do not drink water and tea within 30 minutes after meals.
- This diet is considered low-calorie, so weakness may occur. To prevent this, you should take a multivitamin. They can supplement nutritional deficiencies and improve mood.
- To speed up the process of losing weight, you can exercise. Exercise should be done in the morning, jogging before going to bed is beneficial.
The last meal should be 3 hours before bedtime. During this period, the digestive system has time to process food. In one week, you can get rid of 3-5 kg or lose 15-20 kg per month.
Sample menu of a balanced diet for the week
There are many menu options for a balanced diet week. When preparing a diet, it is necessary to use the products on the permitted list.
Sample menu for each day:
on Monday
- Breakfast: oatmeal, apple flakes and 1 teaspoon. honey.
- Snack: 2 eggs omelette.
- Lunch: cabbage and vegetable salad, seasoned with sour cream, beef stew with peas.
- Afternoon snack: low-fat cheese, apples.
- Dinner: a small piece of chicken fillet, 300 ml kefir or yogurt.
on Tuesday
- Breakfast: a slice of bread with cheese and tomatoes.
- Snack: 2 cheesecakes with sour cream.
- Lunch: chicken chop, pea soup, chopped vegetables.
- Afternoon snack: fruit salad with yogurt.
- Dinner: Cucumber, scrambled eggs, 2 eggs.
on Wednesday
- Breakfast: cheese casserole and apples with sour cream.
- Snack: plain yogurt with berries.
- Lunch: stewed lamb with cabbage, beetroot.
- Afternoon snack: 30 grams 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 kefir or yogurt.
- Dinner: Millet porridge cooked with milk.
Friday
- Breakfast: cheese, fruit slices, scrambled eggs.
- Snack: 2 slices of low-fat cheese, a glass of tomato juice.
- Lunch: cabbage soup, boiled beef, herbs.
- Afternoon snack: fruit.
- Dinner: buckwheat, fish fillet.
on Saturday
- Breakfast: carrot and apple salad, seasoned with sour cream.
- Snack: white cheese with raisins.
- Lunch: boiled chicken, polenta, tomatoes.
- Afternoon snack: citrus fruits.
- Dinner: vegetable stew.
on Sunday
- Breakfast: a handful of nuts and dried fruits.
- Snack: half a cup of yogurt and berries.
- Lunch: meatless vegetable soup, liver stewed in sour cream.
- Afternoon snack: cheese and fruit slices.
- Dinner: vegetable salad, steamed egg rolls.
This menu can be used as a basis. A one-month diet is considered the best option for obtaining results.
Eat a balanced diet for a month
In order to maintain good health, you need to maintain a balanced diet for a long time. Due to this diet, toxins and toxins are removed, and excess fat tissue is broken down. As a result, a person not only loses weight effectively, but also looks younger.
Monthly menu
A balanced diet for weight loss-a one-day-a-month menu:
first day
- Breakfast: banana and cottage cheese casserole, tea.
- Snacks: Apples.
- Lunch: buckwheat porridge, mushroom soup, chicken balls.
- Afternoon snack: fruit.
- Dinner: salad, grilled fish.
Day 2
- Breakfast: boiled porridge, berries, tea.
- Snack: banana and cottage cheese.
- Lunch: salad, tomato soup, chicken fillet.
- Afternoon snack: vegetable salad.
- Dinner: grilled fish, boiled potatoes.
3rd day
- Breakfast: apples, sheung shui porridge, tea.
- Snack: boiled eggs.
- Lunch: chicken chop, rice soup.
- Afternoon snack: fruit salad.
- Dinner: white rice, roasted turkey fillet.
Day 4
- Breakfast: unsweetened cereal, an apple, 250 ml low-fat milk.
- Snacks: nuts.
- Lunch: grilled fish, fish soup.
- Afternoon snack: white cheese, tea.
- Dinner: cottage cheese, boiled eggs, cabbage salad.
Day 5
- Breakfast: oatmeal cake, unsweetened tea.
- Snack: oranges.
- Lunch: chicken breast, white rice, cucumber.
- Afternoon snack: vegetable salad, tea.
- Dinner: buckwheat porridge, beef stew, cucumber.
Day 6
- Breakfast: Bread slices with bread and butter, natural juice.
- Snacks: Apples.
- Lunch: salmon fillet with vegetables, bran bread, kiwi fruit.
- Afternoon snack: boiled eggs, cottage cheese.
- Dinner: vegetable casserole, grilled fish.
Day 7
- Breakfast: boiled porridge, grilled cod, tea.
- Snacks: pears.
- Lunch: vegetable salad, cheese soup.
- Afternoon snack: stewed vegetables, kefir.
- Dinner: seaweed, stewed fish, a piece of bread.
The menu for the next 3 weeks is roughly the same.
recipe
A balanced diet involves preparing a variety of meals.
breakfast
Bake cheesecake. raw material:
- 3% white cheese-200 grams;
- Semolina-100 grams;
- Date-4;
- Honey-20 grams;
- Egg-1 piece;
- Flour-70 grams.
The cheese is crushed with a fork and mixed with semolina. Beat in an egg and knead the dough. Wash the jujube, core and chop. Add honey to the dough. Stir to form small cakes and roll in flour. The baking sheet is covered with parchment paper, covered with cheesecake, and baked in a preheated oven for 30 minutes.
Cheese casserole. raw material:
- Low-fat cheese-200 grams;
- Banana-1;
- Egg-1 piece;
- Rye flour-2 tablespoons. lake
Add flour and eggs to the curd and mix well. Knead the banana into a ball with a fork and add it to the dough. Spread the resulting material into small pieces and bake in the oven for 40 minutes.
dinner
Green cream soup. raw material:
- Broccoli-250 grams;
- Carrot-1 piece;
- Spinach-150 grams;
- Celery stalk-100 grams;
- Processed cheese curd-2 pieces;
- Greens;
- Water-1 liter.
Peel the vegetables and cut into small cubes. Bring to a boil, drain the water and collect new. Bring to a boil, add the cheese curd, and simmer for 5 minutes. Cool and stir in a blender. Sprinkle with vanilla.
Fish stew with vegetables. raw material:
- Cod-150 grams;
- Carrot-1 piece;
- Bulgarian pepper-150 grams;
- Zucchini-100 grams;
- Cauliflower-200 grams;
- Tomato sauce-70 ml.
Grate the carrots on a coarse grater, cut the pepper and zucchini into cubes, and chop the cabbage. Put all the vegetables in a thick-walled saucepan, add water and cook for 15 minutes. Cut the cod fillets into small cubes and add them to the vegetables. Keep the lid on for 40 minutes. Add and paste shortly before completion.
dinner
Roast turkey. raw material:
- Turkey slices-200 grams;
- Cheese-50 grams;
- Tomatoes-3 pcs.
Wash, beat and place the turkey slices in a small baking dish. Wash the tomatoes, cut them into slices, and place them on top of the meat. Bake in the oven for 20 minutes. Knead the cheese, sprinkle with fish fillets, and put it in the oven for 10 minutes.
Omelet with vegetables. raw material:
- Eggs-3;
- Onion-1 piece;
- Bell pepper-1 piece;
- Tomato-2 pcs;
- Milk-70 ml.
Cut tomatoes into slices, onion-half ring, pepper-strips. Place on a greased baking pan. Beat the eggs with milk, pour in the vegetables, and simmer in the oven for 6-8 minutes.