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Balanced diet: principles, weekly and monthly menus

products for a balanced diet

A balanced diet is a nutritional system based on the inclusion in the menu of products that contain all the substances necessary for 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 or hunger.

The main benefits of a balanced diet

This approach to weight loss has the following benefits:

  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. Also, it begins to cleanse itself as a result of the removal of waste products, excess water, and toxins.
  3. Proper nutrition not only helps shed extra pounds, but also improves the condition of nails, hair, and skin.
  4. A balanced diet reduces the chance of developing cancerous tumors.
  5. The lost weight is not returned.

The principles of a balanced diet

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

  1. The proportion of BJU in the menu: protein and fat - 30%, carbohydrates - 40%. Thanks to this distribution, the body receives energy and a full-blown building material.
  2. You should eat 3 times a day + 2 snacks, with half the nutrients in your diet coming from breakfast and lunch, and the rest from dinner and snacks.
  3. Counting calories is recommended. To lose weight, the energy value of the menu should not exceed 1500 kcal.
  4. You should eat in small portions, 200-300 g each.
  5. Only allowed foods should be included in the diet.
  6. It is recommended to eat food at approximately the same time. Thanks to the regimen, nutrients are better absorbed and digested.
  7. 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 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. It is recommended to boil, bake, stew the products. When preparing food, do not use additional oils and fats.

Products allowed and prohibited

A balanced diet includes the following foods:

  • citrus fruits, pineapples, avocados, plums, apples, kiwi;
  • natural spices;
  • cereals: pearl barley, millet, buckwheat;
  • lean meat and fish;
  • chicken and quail eggs;
  • wholemeal bread;
  • legumes, tomatoes, peppers, zucchini, cabbage;
  • vegetables;
  • bitter chocolate;
  • skim milk, cottage cheese, cheese, kefir, yogurt;
  • Integral rice;
  • olive and linseed oil, walnuts;
  • seafood;
  • mushrooms;
  • garlic onion;
  • cherries, blueberries;
  • fresh juices, unsweetened compote, unsweetened green tea, still water.

Prohibited Products:

  • round rice
  • fatty fish and meat;
  • confectionery, baked goods, candy;
  • canned meat and fish;
  • smoked, fried and fatty foods;
  • Fast food;
  • fatty broths;
  • sweet tea, packet juice, sweet soda.

Important points in the elaboration of a diet

The diet for a diet is constructed in such a way that no more than 1500 kcal is supplied with food during the day. Unlike many other diets, this weight loss system is well tolerated, however the following points should be considered:

  1. You cannot skip breakfast, as otherwise the metabolic processes begin to slow down in the body.
  2. Snacking is allowed, but only fresh vegetables and fruits that do not overload the stomach.
  3. Drink water before every meal. With their help, the work of the stomach begins. Also, fluid fills this organ, allowing you to avoid overeating.
  4. It should be 4 to 5 hours between meals. During this time, the digestive system has time to process food.
  5. After eating, do not drink water or tea for 30 minutes.
  6. Such a diet is considered low in calories, so weakness is possible. To prevent this, you need to take vitamin complexes. They replenish nutritional deficiencies and improve mood.
  7. To speed up the weight loss process, 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 shed 3-5 kg or lose 15-20 kg per month.

Sample menu of a balanced diet for one week

There are many menu options for a balanced diet week. When compiling a diet, it is necessary to use products from the allowed list.

Sample menu for every day:

Monday

  1. Breakfast: oatmeal with apple pieces and 1 tsp. Dear.
  2. Snack: Omelette with 2 steamed eggs.
  3. Lunch: cabbage and vegetable salad, seasoned with sour cream, beef stew with peas.
  4. 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 cutlets, pea soup, cut vegetables.
  4. Snack: fruit salad dressed with yogurt.
  5. Dinner: cucumber, scrambled 2 eggs.

Wednesday

  1. Breakfast: cottage cheese and apple casserole with sour cream.
  2. Snack: natural yogurt with red berries.
  3. Lunch: cooked cabbage 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. Snack: 200 ml of kefir or yogurt.
  5. Dinner: millet porridge cooked in milk.

Friday

  1. Breakfast: cottage cheese with pieces of fruit, scrambled eggs.
  2. Snack: 2 pieces of skim cheese, a glass of tomato juice.
  3. Lunch: cabbage soup, boiled beef, herbs.
  4. Snack: fruits.
  5. Dinner: buckwheat, fish fillet.

Saturday

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

Sunday

  1. Breakfast: a handful of nuts and dried fruits.
  2. Snack: half a glass of yogurt with red berries.
  3. Lunch: vegetable soup without meat, liver stewed in sour cream sauce.
  4. Snack: cottage cheese with pieces of fruit.
  5. Dinner: vegetable salad, steamed omelette.

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

Balanced diet for a month

To maintain good health, it is necessary to follow a balanced diet for a long time. Thanks to this diet toxins and toxins are eliminated, excess adipose tissue is broken down. As a result, a person not only effectively loses weight, but also looks much younger.

Monthly menu

Balanced diet to lose weight - menu for one month per day:

Day 1

  1. Breakfast: banana and cottage cheese casserole, tea.
  2. Snack: apple.
  3. Lunch: buckwheat porridge, mushroom soup, chicken meatballs.
  4. Snack: fruits.
  5. Dinner: salad, baked fish.

Day 2

  1. Breakfast: oatmeal cooked in water, red berries, tea.
  2. Snack: banana and cottage cheese.
  3. Lunch: salad, tomato soup, chicken fillet.
  4. Snack: vegetable salad.
  5. Dinner: baked fish, boiled potatoes.

Day 3

  1. Breakfast: apple, oatmeal with 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: muesli without sugar, an apple, 250 ml of skimmed milk.
  2. Snack: walnuts.
  3. Lunch: baked fish, fish soup.
  4. Snack: cottage cheese, tea.
  5. Dinner: cottage cheese, boiled egg, cabbage salad.

Day 5

  1. Breakfast: oatmeal cake, unsweetened tea.
  2. Snack: mandarin.
  3. Lunch: chicken breast, boiled rice, cucumber.
  4. Snack: vegetable salad, tea.
  5. Dinner: buckwheat porridge cooked in water, beef stew, cucumber.

Day 6

  1. Breakfast: croutons with bread and butter, natural juice.
  2. Snack: apple.
  3. Lunch: salmon fillet with vegetables, bran bread, kiwi.
  4. Snack: boiled egg, cottage cheese.
  5. Dinner: vegetable casserole, baked fish.

Day 7

  1. Breakfast: rice porridge cooked in water, baked hake, tea.
  2. Snack: pear.
  3. Lunch: vegetable salad, cheese soup.
  4. Snack: vegetable stew, kefir.
  5. Dinner: seaweed, stewed fish, a piece of bread.

The menu for the next 3 weeks is almost the same.

Recipes

A balanced diet involves the preparation of various diet meals.

Breakfast

Baked cheese cakes. 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. Put in an egg and knead the dough. The dates are washed, pitted and finely chopped. Add to the dough together with the honey. Stir, form small cakes and roll in flour. A baking sheet is covered with parchment, cheesecakes are spread 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.

The flour, the egg are added to the curd and mix well. The banana is kneaded with a fork and added to the dough. The resulting dough is rolled out into a small shape and baked in the oven for 40 minutes.

Dinner

Green cream soup. Ingredients:

  • broccoli - 250 g;
  • carrots - 1 piece;
  • spinach - 150 g;
  • celery stalks - 100 g;
  • processed cheese curd - 2 pieces;
  • 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 curd and cook for 5 minutes over low heat. Cool and blend 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, the 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 pasta shortly 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 dish. Tomatoes are washed, cut into slices and placed on top of 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.

Omelette with vegetables. Ingredients:

  • eggs - 3 pieces. ;
  • onion - 1 piece;
  • pepper - 1 pc. ;
  • tomato - 2 pieces. ;
  • milk - 70 ml.

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