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Balance diet: principles, menus for the week and the month

products for the balance of the diet

Balance diet is a nutritional system based on adding to the menu products that contain all the nutrients necessary for the body. Reducing the calorie content of the diet is due to the exclusion of junk food. As a result of this approach, body weight decreases without stress and hunger.

The main benefits of a balanced diet

This method of weight loss has the following benefits:

  1. Thanks to the balance of the diet, the body receives all the necessary vitamins, useful nutrients, protein, fat and carbohydrates. In diet you do not feel hungry.
  2. The products in the menu have a positive effect on the functioning of the heart, liver, lungs, digestive tract and the whole body. In addition, it begins to purify itself as a result of the elimination of waste products, excess water and toxins.
  3. Proper nutrition not only helps to get rid of extra pounds but also improves the condition of nails, hair, skin.
  4. A balanced diet reduces the risk of developing cancer.
  5. The lost weight is not returned.

Principles of balanced diet

To be successful, you need to follow the basic rules:

  1. Proportion of BJU in the menu: protein and fat - 30%, carbohydrates - 40%. Thanks to this distribution, the body is equipped with energy and validated building materials.
  2. You should eat 3 times a day + 2 snacks, as half of the nutrients in the diet come 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 to take an assessment at a similar time. Thanks to the treatment, nutrients are better absorbed and digested.
  7. Drink at least 2 liters of water daily. A glass of fluid every morning on an empty stomach is recommended. To avoid overeating, you should drink water 1 hour before a meal.
  8. 2 hours before bedtime you are allowed to drink a glass of kefir and after that you can not eat 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 that products be boiled, baked, boiled. Do not use extra oils and fats when preparing food.

Allowed and prohibited products

Balance diet includes the following foods:

  • citrus fruits, pineapple, avocado, plums, apples, kiwi;
  • natural spices;
  • cereals: pearl barley, millet, buckwheat;
  • lean fish and meat;
  • chicken and quail;
  • wholemeal bread;
  • legumes, tomatoes, peppers, zucchini, cabbage;
  • vegetables;
  • bitter chocolate;
  • skimmed milk, cottage cheese, cheese, kefir, yoghurt;
  • Brown rice;
  • olive oil and linseed oil, nuts;
  • seafood;
  • mushrooms;
  • garlic, onions;
  • cherries, cranberries;
  • fresh juice, sugar-free compote, unsweetened green tea, still water.

Prohibited products:

  • round rice;
  • fatty fish and meat;
  • confectionery, baked goods, confectionery;
  • canned meat and fish;
  • smoked, fried and fatty foods;
  • fast food;
  • liposuction;
  • sweet tea, juice from a package, sweet soda.

Important factors in the structure of the diet

Diet for diet is structured in such a way that no more than 1500 kcal is obtained 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 can not skip breakfast because otherwise your metabolic process will slow down.
  2. It is allowed to have 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 begins. In addition, the liquid fills this organ and allows you to avoid overeating.
  4. 4-5 hours should elapse 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 to be low in calories and therefore weakness is possible. To prevent this, you should take vitamin complexes. They add nutritional deficiencies and improve mood.
  7. You can exercise to accelerate weight loss. Exercise should be done in the morning and jogging will be helpful before bedtime.

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

An example of a weekly diet menu in balance

There are many menu options for a balanced diet. When preparing a diet, it is necessary to use products from the list of permitted.

Sample daily menu:

Monday

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

Tuesday

  1. Breakfast: slice of bread with cheese and tomatoes.
  2. Snack: 2 cheesecakes with sour cream.
  3. Lunch: chicken chops, bean soup, sliced vegetables.
  4. Afternoon snack: fruit salad topped with yogurt.
  5. Dinner: cucumber, scrambled eggs from 2 eggs.

Wednesday

  1. Breakfast: a pot of cottage cheese and apples with sour cream.
  2. Snack: plain yogurt with berries.
  3. Lunch: cabbage broth with lamb, beets.
  4. Afternoon snack: 30 g of dark chocolate.
  5. Dinner: vegetable salad with herbs.

Thursday

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

Friday

  1. Breakfast: cottage cheese with fruit, scrambled 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, 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 broth.

Sunday

  1. Breakfast: a handful of nuts and dried fruit.
  2. Snack: half a glass of yogurt with berries.
  3. Lunch: meat-free vegetable soup, stewed liver in sour cream sauce.
  4. Afternoon snack: cottage cheese with fruit.
  5. Dinner: vegetable salad, steamed omelette.

This menu can be used as a base. A month-long diet is considered the best way to succeed.

Balance your diet for a month

To maintain good health, you need to maintain a balanced diet for a long time. Thanks to this diet, toxins and toxins are removed, excess adipose tissue is broken down. As a result, you not only lose weight effectively but also look much younger.

Monthly menu

Balance diet for weight loss - menu for one month from day:

Day 1

  1. Breakfast: banana and cottage cheese, tea.
  2. Snack: apple.
  3. Lunch: buckwheat porridge, mushroom soup, chicken meatballs.
  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: apples, porridge on the lake, tea.
  2. Snack: boiled egg.
  3. Lunch: chicken chops, rice soup.
  4. Afternoon snack: fruit salad.
  5. Dinner: boiled rice, baked turkey fillet.

Day 4

  1. Breakfast: unsweetened muesli, apples, 250 ml of low-fat milk.
  2. Snack: nuts.
  3. Lunch: baked fish, fish soup.
  4. Afternoon snack: cottage cheese, tea.
  5. Dinner: cottage cheese, boiled eggs, coleslaw.

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: buckwheat porridge boiled in water, beef, cucumber.

Day 6

  1. Breakfast: croutons with bread and butter, natural juices.
  2. Snack: apple.
  3. Lunch: salmon fillet with vegetables, breadcrumbs, kiwi.
  4. Afternoon snack: boiled eggs, cottage cheese.
  5. Dinner: vegetable stew, baked fish.

Day 7

  1. Breakfast: rice porridge boiled in water, baked hake, tea.
  2. Snarl: pear.
  3. Lunch: vegetable salad, cheese soup.
  4. Afternoon snack: vegetable broth, kefir.
  5. Dinner: seaweed, boiled fish, bread.

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

Recipes

Balancing your diet involves creating a variety of diets.

breakfast

Baked cheesecakes. Ingredients:

  • 3% cottage cheese - 200 g;
  • semolina - 100 g;
  • dates - 4 pcs. ;
  • honey - 20 g;
  • eggs - 1 pc. ;
  • flour - 70 g.

Cottage cheese is ground with a fork and mixed with the semolina. Beat in egg and knead the dough. The dates are washed, pitted and finely chopped. Add the dough along with the honey. Stir, form small cakes and roll in flour. The baking tray is covered with skin, spread cheesecakes on it and bake in a preheated oven for 30 minutes.

Cottage cheese. Ingredients:

  • low-fat cottage cheese - 200 g;
  • banana - 1 pc. ;
  • chicken eggs - 1 pc.
  • rye flour - 2 tbsp. l.

Flour, egg are added to the cheese and mixed thoroughly. Knead the banana with a fork and add to the dough. The resulting mass is spread on a small form 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 cream - 2 pcs. ;
  • vegetables;
  • water - 1 l.

The vegetables are peeled and cut into small cubes. Boil, drain the water and collect again. Bring to the boil, add the cheese flour and cook for 5 minutes on low heat. Chill and beat in a blender. Sprinkle with herbs.

Vegetarian dish with fish. Ingredients:

  • cod - 150 g;
  • carrots - 1 pc. ;
  • 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. Put all the vegetables in a saucepan with thick walls, cover with water and cook for 15 minutes. Cut cod fillets into small cubes and add to the vegetables. Keep the roof for 40 minutes. Add the glue shortly before it is finished.

Dinner

Baked turkey. Ingredients:

  • turkey fillet - 200 g;
  • cheese - 50 g;
  • tomatoes - 3 pcs.

The turkey fillet is washed, whipped and placed in a small baking tin. The 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 in the oven for another 10 minutes.

Omelette with vegetables. Ingredients:

  • eggs - 3 pcs. ;
  • onion - 1 pc. ;
  • peppers - 1 pc. ;
  • tomato - 2 pcs. ;
  • milk - 70 ml.

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