Balanced diet for weight loss. Balanced diet for weight loss menu for a week, healthy diet Balanced weight loss

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Women want to have perfect shapes and a slender toned body. What does that require? Primarily, proper nutrition. If you want to lose weight and stay healthy at the same time, then your daily diet should be as thoughtful as possible. Let's analyze the meaning of a balanced diet for weight loss by compiling a weekly menu for women.

How to balance your diet?

We often hear from nutritionists and various nutritionists that the diet, above all, should be balanced. But what does this mean? Balance is the ideal ratio between some elements, in this case, we mean macronutrients: proteins, fats and carbohydrates. With weight loss, weight maintenance and weight gain, this ratio changes. If your goal is weight loss, then the average nutrient ratio should look like this: carbohydrates - about 3 g per 1 kg of body weight, fats - 1 g, and proteins - about 2 g.

Remember! Each human body is different, so the amount of macronutrients will be different for each person. It depends on body weight, age, gender and other factors.

Basic rules of nutrition for weight loss

Principles of nutrition for weight loss:

1. Calorie content. When losing weight, it is very important to maintain at least a small calorie deficit, so the first time on a diet, you should count how much and what you eat. The calculation is carried out individually.
2. Compliance with the drinking regime. Water is essential when losing weight, so women need to drink at least 1.5 liters of pure water per day.
3. Give up sugar. Do not add it to tea or coffee, it will be difficult at first, but then (often in just 2 weeks) a habit will form. Sweets and other sweets are best replaced with fruits or dried fruits.
4. Include more vegetables in your diet. They are low in calories and high in fiber. The best cooking methods are boiling, baking, steaming, but it is better, of course, to eat them raw.
5. The last meal should take place at least 2 hours before bedtime.
6. For dinner, it is better to eat a protein product with vegetables. No carbohydrates in the form of sweets, pastries, and even complex carbohydrates (white rice, pasta, potatoes, and others).
7. Include low-fat dairy products (natural yogurt without additives, kefir, cottage cheese) in your diet.
8. Try to eat fewer snacks. It is better to eat 2-3 times a day than to snack on the run.

Menu of a balanced diet by day

If you want to start eating right, then this 3-day meal example will help you create your own menu. The main rule is the balance between proteins, fats and carbohydrates. You can also see which macronutrients can be consumed at different meal times.

1. Breakfast: a tablespoon linseed oil, oatmeal in milk with pine nuts and raisins, 3 egg whites, coffee.

Dinner: vegetable soup, boiled brown rice, steamed chicken fillet, vegetable salad.

Snack: whole grain bread sandwich with a slice of cheese, an apple.

Dinner: salmon steak (chum salmon, trout, pink salmon), stewed vegetables seasoned with olive oil.

2. Breakfast: buckwheat porridge with milk, bread (one with lightly salted red fish, the second with cheese), coffee or tea.

Lunch: stewed vegetables with chicken hearts, boiled bulgur.

Snack: 2 tangerines, peanut butter bread.

Dinner: steamed white fish, vegetable salad with olive oil.

3. Breakfast: millet porridge, natural yogurt, bread with peanut butter and strawberries.

Lunch: veal stewed with vegetables, durum wheat pasta, linseed oil.

Snack: a serving of protein powder, a handful of any nuts.

Dinner: boiled fish or chicken with vegetables and avocado.

4. Breakfast: steamed oatmeal, sweetener, any berries and a handful of nuts.

Lunch: buckwheat porridge, beef stroganoff (dietary), fresh vegetables.

Snack: protein bar, peanut butter toast.

Dinner: any white fish (pollock, cod), steamed vegetables, olive or linseed oil.

5. Breakfast: lazy kefir oatmeal, 2 eggs, coffee or tea.

Lunch: diet pilaf (brown rice, chicken, bell peppers, onions, carrots, herbs) and vegetable salad with avocado.

Snack: smoothie (natural yogurt, pineapple, kiwi and a handful of nuts).

Dinner: 4 egg white omelet with vegetables.

6. Breakfast: healthy whole grain bread sandwiches with avocado and egg, coffee with milk.

Lunch: stewed chicken thigh fillet, boiled bulgur, fresh vegetables with olive oil.

Snack: fruit salad dressed with natural yogurt.

Dinner: cottage cheese with cucumber and herbs.

7. Breakfast: oatmeal pancake (mix 2 eggs and 50 g oatmeal, bake in a pan), pear and coffee.

Lunch: buckwheat porridge with steamed red fish, vegetable salad.

Snack: a serving of protein powder and a banana.

Dinner: chicken fillet and grilled vegetables, avocado.

From the examples presented, you can see that the bulk of carbohydrates should be consumed in the morning, while in the late afternoon, preference should be given to protein foods. The number of products you should select based on the calorie content you need and the ratio of macronutrients.

Healthy breakfast, lunch and dinner recipes

Meals can be varied and tasty. This will prove the following three recipes:

1. Healthy sandwiches for breakfast. The basis is whole grain bread. You can put the following product variations on top of it: peanut butter with banana or strawberries, curd cheese with greens, spinach leaves with cheese and tomato, and others.
2. Lunch may include a light vegetable soup. To prepare it, you will need chicken fillet, carrots, green beans, cauliflower, frozen green peas. You can use a special vegetable mixture. We boil the chicken, take it out, throw in the vegetables, and at this time we disassemble the chicken fillet into small pieces. Then add it back to the vegetables, bring to readiness. Salt and spices to taste.
3. Red fish steak. Take the foil, put the fish, squeeze lemon juice on it, and also put a couple of lemon slices on top. Use spices and salt to taste. Wrap the steak and send to bake in the oven. Serve with fresh vegetable salad.

Thus, you have learned that your diet must be made, taking into account the balance of the diet. In no case should any macronutrient be excluded, since each of them is necessary for the normal functioning of the body. Such nutrition will not only allow you to lose weight, but also help correct some health problems or prevent them in the future.

Nutritionists constantly repeat about the need to eat right and balanced. We obediently listen and nod our heads, agreeing with the experts. But how many of us know what this “balanced nutrition system” is? What criteria indicate that the diet is unbalanced? And will fat be added to the sides from such a nutrition program?

What is a balanced diet

A balanced diet is a nutrition system that provides the body with nutrients, vitamins and minerals necessary to maintain the functionality of cells, tissues, individual organs and the whole system that the human body is.

Failure to follow a balanced diet can lead to various health problems, from chronic fatigue and lack of energy to dysfunction of vital organs. This type of diet does not belong to nutrition systems designed specifically for weight loss, but by following it, you can be sure that the body will not acquire kilograms of fat.

A properly composed balanced diet should contain all the main food groups in optimal proportions. Compliance with the recommended diet will help to avoid excess weight. But proper calorie content is not the only requirement for a balanced diet. It is important to make sure that the body receives the necessary vitamins and other useful substances every day. Most nutritionists in the world agree that one of the most balanced is the classic Mediterranean diet. If you take it as a basis, it is easy to create a balanced menu for a week or even a month.

A balanced diet under the microscope

No diet can be called balanced if it lacks carbohydrates, fats, proteins, fiber, vitamins or minerals. Let's briefly recall why the body needs these substances.

Carbohydrates. It is very difficult to achieve zero carbohydrate content in the diet, but if this happens, then you can be sure that such nutrition will harm the body rather than benefit (even with severe obesity). Carbohydrates serve as the main source of energy. In addition, they are necessary to maintain the shape of the muscles (with a deficiency of carbohydrates, building protein from the muscles is consumed), these same substances serve as “food” for beneficial bacteria living in the intestines. Nutritionists advise to make a diet so that it consists of 45% carbohydrates (ideally, these should be slow carbohydrates).

Squirrels. The human body is, in fact, an accumulation of different proteins (in our bodies, scientists have counted from 30,000 to 50,000 types of protein compounds). Protein food is a source of essential, it is necessary for the formation of DNA, enzymes, hormones and special proteins in the body responsible for the transport of oxygen, blood and muscle tissue growth, it is indispensable for the health of bones, hair, nails. Without exaggeration, every cell of the human body needs proteins. The source of this nutrient should be natural food, as the bioactivity of protein supplements is much worse. Although the abuse of proteins is also dangerous for humans, as well as their deficiency.

Cellulose. Another name for this substance is dietary fiber. This is a special type of carbohydrate that is not absorbed by the body. The indispensability of fiber is that it is responsible for the proper functioning of the intestines and maintains a healthy microflora in it, improves digestion, removes toxins from the body and reduces the risk of developing oncology. But taking a large amount of fiber, it is important to ensure sufficient fluid intake, otherwise there is a risk of constipation.

Vitamins. You can talk about the benefits of these substances for a very long time, and about each separately. In short, each of them performs its own function, which in combination is manifested by the correct growth, development and well-established functioning of the entire system of the human body. As a rule, the lack of any of the vitamins triggers the domino principle and, ultimately, the whole body suffers.

Minerals. Our bodies cannot produce minerals on their own, so it is important to replenish them from food. Each of the minerals, like vitamins, plays a specific role in the body. Maintaining the mineral balance is the key to the proper functioning of all organs and systems, these are healthy bones, teeth, skin and hair, the correct blood count and a healthy metabolism.

How to make your diet balanced: basic rules

In order for the nutrition system to be truly balanced, it is important to pay attention not only to what we eat, but also how often. According to most experts, proper nutrition should consist of 5-6 meals, although some nutritionists (mainly in the West) defend the right to 3 meals a day. But both the former and the latter agree that perhaps the main meal of the day is breakfast, so it should not be skipped. Each meal should contain foods from different food categories (during the day you need to eat food from all permitted groups), and portion sizes should be moderate, corresponding to the required calorie content. By the way, there are several opinions about calories. The most popular version says that the daily diet of a man should be 2320 kcal, for women it is enough to consume 1900 kcal per day.

Alcohol in a balanced diet is, if not under a total ban, then severe restrictions are imposed on its use. In addition to alcohol, you should also control portions, as well as limit the intake of foods rich in saturated lipids and trans fats, and be wary of cholesterol foods.

In addition, a diet cannot be called balanced if the daily diet provides for less than 2 liters of pure non-carbonated and there is no place for moderate physical activity. Water and sport are those two "bricks" without which it is impossible to achieve balance in the body.

Components of a balanced diet

Milk products

What is prohibited

Foods that do not fit into the above categories are considered unhealthy for humans and are not included in the diet of a balanced diet. Among the most popular products that “unbalance” a healthy diet are sweets, cakes, chips and other fast food snacks. If you really want to, then in rare cases, you can treat yourself to a dessert as a relaxation, but in this case it is better to give preference to an option that contains less than 145 kcal.

Everyone has a balance

This diet is not a meal plan with a clear definition of the number of products. A balanced menu for everyone is unique, their own. What different organisms need depends on various factors:

• age;
• gender;
• lifestyle;
• health conditions;
• physical activity.

In addition, their own options for a balanced diet exist for vegetarians, meat lovers, pregnant women and athletes. There are also dietary variations for maintaining a healthy weight and for obese people.

Standard option. This is the skeleton around which you can create different diet options while maintaining key principles.

The breakfast of any balanced diet consists of carbohydrates (cereals), 1 fruit and protein. A snack is always a fruit or vegetable (can be in the form of juice or salad). A balanced lunch should contain proteins, vegetables, and complex carbohydrates (such as a slice of whole grain bread or cereal). The second snack in this food system is dairy products and a vegetable or fruit. For dinner, it is good to eat fish or meat (alternate), beans, complex carbohydrates and vegetables.

Meatless option. For breakfast, you can cook an omelette of 2 eggs (in olive oil) and drink. For a snack, a fruit salad is suitable, and for lunch, bean soup and coleslaw. For a second snack, choose nuts or dried fruits, and risotto and fresh ones are suitable for dinner.

An option to maintain a stable weight. People who follow the figure can, without remorse, have breakfast with their favorite porridge with 2 egg whites, after which you can eat more and drink either. It is useful to have a snack, and to dine with fish with stewed vegetables. For a second snack, it is useful to use yogurt and. If you don't want dinner to be fat on the sides, then your option is stewed cabbage with chicken breast and a glass of herbal tea.

obesity option. There are special medical diets to treat obesity, but a balanced diet can also help you lose weight. Obese people benefit from breakfast low-fat cottage cheese and carrot salad. For snacks during the day, you can take fruits, berries or cottage cheese. For lunch, it is useful to eat vegetarian borscht, 100 g of lean meat and some stewed vegetables. A good option for dinner - steamed fish and vegetables.

Option for athletes. The breakfast of active people may consist of boiled eggs and milk. You can have lunch with your favorite type of meat and salad, and dine, for example, with fish and boiled salad. For a snack, choose fruit or vegetable juices.

Option for pregnant women. Pregnancy is a special period when the female body requires a specific diet. An example would be this menu. Breakfast is milk porridge, a snack is yogurt, lunch is pea soup, fish and stewed vegetables, the second snack is fruit salad, and for dinner unsalted cheese and vinaigrette.

Balanced diet for weight loss

Although the initial task of a balanced diet is not to lose weight, but with the correct calculation of daily calorie content, this nutrition system will help you lose weight and not harm the body. As a rule, for fast and effective weight loss it is enough to reduce the calorie content of the diet to 1200 kcal per day. And already based on this figure, enter allowed food into the menu. These may be the following products:

• chicken breast;
• sea ​​fish;
• low-fat cottage cheese;
• natural yogurt;
• kefir;
• eggs;
• unsweetened fruits;
• cereals;
• whole wheat bread;
• vegetables (except starchy ones);
• water.

Menu for 1000 kcal. This diet can be used when you need to quickly lose up to 5 kg. In this case, it is useful to have breakfast with low-fat cottage cheese (about 70 g), have a snack with fruit (apple, grapefruit), eat vegetable soup for lunch, and have an afternoon snack with a handful of nuts. In the role of a dietary and proper dinner, boiled chicken breast (about 100 g) is suitable.

Menu for 1200 kcal. This is a balanced "not hungry" diet, but very effective for weight loss. In this edition of the diet for breakfast, you can afford boiled egg, whole grain toast, tomato and a cup of coffee. A glass of yogurt and fruit will help satisfy your hunger between breakfast and lunch. For lunch, a vegetarian soup, fresh vegetable salad and 100 g of fish or chicken are suitable. An orange and some natural yogurt is an example of a balanced afternoon snack. For dinner, you can cook a portion of rice with lean meat, and before going to bed, drink a glass of chamomile tea.

Menu for 1500 kcal. This weight loss menu is best for people with high physical activity or intensive sports. For such people, a nutritious breakfast of wheat porridge / cottage cheese and is necessary. Next comes a snack from a large and berry cocktail (for example, from rich in vitamins and blackcurrant minerals). For lunch, you can treat yourself to asparagus soup with croutons, eat 150 g of lean meat or fish and a salad of fresh vegetables. For a snack, you can choose dried fruits or nuts and drink green tea. A good example of a dinner would be a vegetable salad and stuffed peppers.

But following a low-calorie balanced menu is not a guarantee of successful weight loss. In order for the result to be truly pleasing, it is important not to forget about physical activity and the need to drink plenty of water.

It is not for nothing that nutritionists always emphasize the need for a balanced diet. Improper nutrition always leads to the development of serious diseases. A balanced diet is the key to maintaining good health and well-being. According to recent studies, even a person's mood depends on his diet. So make sure your diet is balanced. What’s more, it’s easy to do so.

Sources

1. Gogulan M. - The laws of good nutrition: an encyclopedia of health / M. Gogulan. - M.: AST, 2009 - 471 p.
2. Healthy food. Healthy lifestyle. - M.: AST, 2005 - 237 p.
3. Gorokhov VA, Gorokhova SN – Therapeutic-balanced nutrition is the way to health and longevity. - St. Petersburg: Peter. 2011 - 278 p.

Speciality: infectious disease specialist, gastroenterologist, pulmonologist.

General experience: 35 years .

Education:1975-1982, 1MMI, San-Gig, highest qualification, infectious diseases doctor.

Science degree: doctor of the highest category, candidate of medical sciences.

Training:

A balanced diet is a diet in which the content of the main nutrients in the diet fully covers the needs of the body.

Differences between a balanced diet and other diets

Proper balanced nutrition helps to lose extra pounds without dieting. The basis of almost any food is proteins, carbohydrates and fats. The diet is most often based on limiting the most high-calorie components of nutrition - fats and carbohydrates. Meanwhile, they are also important for the health of the body, and they are present in the proper amount in a balanced diet.

Unlike most diets, a balanced diet allows you to do without the exclusion of any nutrients from your diet.

A balanced diet for weight loss is much safer than various restrictive diets, because it is more physiological for our body.

In order to choose a special diet for weight loss, people with any health problems should first consult a doctor about the degree of its safety. The menu of a balanced diet for weight loss contains only products that are useful for all people, and already on the basis of a healthy diet, natural weight loss occurs.

On a balanced diet, weight is reduced by an average of 1 - 2 kg per week. Of course, compared to strict diets, on a balanced diet, the rate of weight loss is very small, but the extra pounds go away for good, and there are no cosmetic consequences of losing weight in the form of sagging skin and flabby muscles.

Principles of formation of a balanced diet

In a properly balanced diet, the content of carbohydrates is 40%, and proteins and fats are 30% each. This distribution of key nutrients in a balanced diet allows you to provide the body with a complete building material and energy, without harm to metabolism.

Of great importance is the amount of fluid drunk per day, experts recommend adhering to the lower limit of volume on a balanced diet of 1.5 liters. This amount will include the broth or soup eaten for lunch, as well as tea, coffee, compote or juice. It is desirable that up to half of the entire liquid of a balanced weight loss menu be non-carbonated mineral water. A healthy habit is to drink a glass of cool mineral water immediately after sleep, to which you can add a little lemon juice.

On a balanced diet, you need to eat at approximately the same time, the regimen promotes better digestion and absorption of nutrients. Portions should be small - it is better to eat often, but little by little. 2 hours before bedtime, it is recommended to drink a glass of kefir and not eat again until the morning. Between meals, you can drink mineral water, as well as tea or coffee without sugar.

Bread in a balanced diet is best replaced with dietary bread or toast, preference should be given to products made from wholemeal flour. Animal fats are recommended to be replaced with vegetable ones - olive or sunflower oil, as well as nuts.

Approximate menu of a balanced diet for weight loss

This method of a balanced diet implies that the listed dishes will not change places. Such an order will allow you to more effectively deal with excess weight. An excellent addition to a balanced balanced diet will be daily physical education for half an hour at an average pace.

• Breakfast - fresh fruit salad;
• Lunch - fresh vegetable salad with butter, toast, cottage cheese, vegetable soup;
• Snack - kefir, apple, cottage cheese;
• Dinner - pancakes with apples.

• Breakfast - unsweetened tea with diet bread;
• Lunch - boiled potatoes, vegetable salad seasoned with olive oil;
• Snack - tea without sugar with milk and two teaspoons of jam;
• Dinner - boiled or stewed vegetables (not potatoes), meatballs, dried fruit compote.

3 day balanced diet:

• Breakfast - unsweetened coffee, bread with a thin layer of butter;
• Lunch - soup, tea without sugar with crackers;
• Snack - fresh fruits or vegetables (up to 300 - 350 g), mineral water without gases;
• Dinner - 200 g cabbage (optional - broccoli, cauliflower, Brussels sprouts), tomato or pomegranate juice.

• Breakfast - vegetable salad with olive oil, bread with a thin layer of butter;
• Lunch - 2 hard boiled eggs, vegetable salad, tomato juice;
• Snack - tea with milk without sugar, 20 - 30 g of dark chocolate;
• Dinner - green salad, hard cheese, bread.

• Breakfast - tea without sugar, bread with a thin layer of butter;
• Lunch - boiled potatoes seasoned with olive oil, fresh vegetable salad;
• Snack - 150 g of a mixture of nuts (walnuts, almonds, hazel), dried apricots, raisins;
• Dinner - buckwheat or rice porridge (brown rice), seasoned with fried onions.

6 day balanced diet:

• Breakfast - fresh carrot salad with olive oil, 50 g of cheese;
• Lunch - boiled meat (optional - lean beef 300 g or chicken breast 500 g), vegetable salad, stewed cabbage;
• Snack - apples, bananas, orange;
• Dinner - stewed zucchini and tomatoes (can be replaced with eggplant), bread.

• Breakfast - coffee without sugar, bread with butter;
• Lunch - boiled potatoes with olive oil, vegetable salad;
• Snack - dried apricots, prunes, dried papaya and bananas, mineral water;
• Dinner - boiled or baked fish, green beans with garlic.

Fricker's Balanced Diet

The recipe for this diet comes from Europe, and its distinctive feature is that there is no special menu. A month of eating on the Fricker diet allows you to lose 5-7 kg of excess weight.

This balanced diet consists of following the four rules of nutrition.

Protein-rich foods - fish, meat, cold snacks, eggs - are recommended to be consumed during lunch, be sure to combine them with vegetables. Each meal should be completed with a serving of 200 g of fresh vegetables or fruits. From the diet of a balanced diet, you must remove all pastries, sweets and sweets, and drink 1 tablespoon of olive oil in the morning and evening.

A balanced diet is by far the most effective and safe. To lose weight, it is not necessary to exhaust yourself with hunger and refuse to eat food, it is enough just to properly balance your diet. This method does not affect health, and calculating the number of calories is not difficult.

The rate of calories consumed daily, if you want to lose weight, should be 1200. If a person often experiences physical activity, then you can increase the number of kilocalories to 1600, but this should be done at the expense of breakfast.

Basic principles of a balanced diet

A balanced diet for weight loss involves replacing some foods with less high-calorie ones:

• high-fat foods should be replaced with low-fat ones, they are in any grocery store;
• it is better to prefer baked or boiled foods to fried foods;
• white bread is replaced diet bread or bran bread.

It is worth giving up factory-made sweets and white bread, and the amount of meat should be minimized, especially for fatty varieties. It is not advisable to completely exclude cereals and legumes from the diet, but their consumption should be moderate, preferably in the form of cereals.

As for sweets, their use is possible, but you need to carefully check the composition. Therefore, it is better if sweets are prepared on their own. For example, a light curd cheesecake is suitable, in which you can add honey or raisins.

A balanced diet should include:

• vegetables;
• fruits;
• sea ​​fish;
• low-fat dairy products;
• an abundant amount of liquid (best of all, if it is a mineral water without gas).

There are several principles for a balanced diet:

• shortly before eating, you need to drink a glass of water or kefir;
• dinner is best prepared as light and low-calorie as possible;
• a day you need to drink at least 1.5-2 liters. liquids;
• a meal should take place every three hours, even if it is a small snack.

With such a diet, a person should not experience hunger, so exhausting yourself by refusing healthy food is undesirable. If after a few weeks of a new lifestyle the condition worsens, then you need to contact a gastroenterologist or nutritionist.

Professionals advise to combine such a diet with an active lifestyle and physical activity. At the same time, you need to be in the fresh air as often as possible.

Benefits of a balanced diet

An additional benefit of this diet is the cleansing of the body. The intestines, when eating dishes that correspond to such a diet, are filled with fiber. This helps to quickly remove toxins from the body. The body is saturated with beneficial microflora.

With a diet based on a balanced diet, the risk of diseases such as cancer, atherosclerosis, and stroke is reduced. This type of nutrition ensures longevity.

Within a week of a balanced diet, you can lose up to 3-4 kilograms. But such results most likely will not be achieved from the first week. The first few days the body will get used to the new diet, and it is not worth exposing it too drastically to changes in nutrition. For example, it is better to consider options for replacing sweets that you are used to.

How to make a menu correctly

The preparation of a balanced diet diet depends on how long the diet change is planned and what goals are pursued. For example, a balanced diet for weight loss for a week will help not only lose weight, but also restore strength. The ratio might look something like this:

• for breakfast, you can eat a boiled egg and yogurt, you can add a pear or an apple to this;
• for lunch, a leaf of fresh cabbage is suitable and light soup+ salad of green vegetables;
• a piece of low-fat fish, such as salmon, will also be a great solution for dinner.

Such a menu does not have to be strictly observed for all seven days, products can be replaced with equivalent calories, but all of them must be natural and benefit the body, not harm.

If a person plans to eat properly for a long time, then you can make a menu of a balanced diet for weight loss for a month. A long-term diet can be beneficial for those who plan to lose weight slowly, relieving their body of unnecessary stress. You can eat on such a diet for any time, and upon reaching the desired result, it is not necessary to refuse it.

When compiling a menu for a long-term diet, you can include various vegetable and fruit salads, honey, oatmeal. Such ingredients will help satisfy the desire for sweets, while remaining not only tasty food, but also healthy.

• For breakfast, you can eat fried bran bread with butter, fruit salads, freshly squeezed juices, boiled eggs, flakes with skim milk, once a week you can afford scrambled eggs with low-fat ham. An apple or pear can serve as an addition to breakfast.
• Omelettes, mashed vegetable soups, fish, stewed vegetables, vegetable salads are perfect for lunch. From drinks, green tea or freshly squeezed juice will be an excellent solution.
• During dinner, you can eat noodles, stewed vegetables, lean meat, legumes (in moderation), mushrooms, chicken breast, fish fillets.

Adhering to such a diet, you can make detailed menu according to your own tastes and needs. You can stick to a precisely scheduled menu for a week, a month, or for a longer time. After achieving the desired result, it is not necessary to stop eating a balanced diet, this way of eating is suitable for a long time.

When compiling a diet menu, do not forget about a few rules:

• dressing gives the main calorie content in salads: various sauces and mayonnaise should be replaced with sour cream when preparing salads, and yogurt is suitable for fruit salads;
• frying in sunflower oil and dressing salads with it should be abandoned, it is high in calories and carries a lot of carcinogens;
• fruits and fish do not need to be combined during the same meal.

With a balanced diet, you can achieve more than just weight loss. The body will quickly return to normal, because proper and balanced nutrition is the basis of a healthy lifestyle, which is very common and a priority in today's society.

How to balance your diet for weight loss Reviewed by on Nov 04 . A balanced diet is by far the most effective and safe method of losing weight. To lose weight, it is not necessary to exhaust yourself with hunger and refuse Rating: 0

Many people eat according to the "law of the pendulum" - at first they eat whatever their heart desires, without limiting themselves in anything, and then, when they gain 5-10 extra pounds, go on a strict diet and sit on it for a month or two, denying themselves literally everything. But after the end of the diet, they again begin to eat from the heart.

It is extremely difficult to get out of this vicious circle, because such diets have only a temporary effect, and such nutrition brings enormous harm to the body.

The right way out is a balanced diet, which allows not only to lose weight, but also to maintain the result of losing weight due to the complete transition to a balanced balanced diet.

What is a balanced diet?

This is a way of life and nutrition that allows you to preserve the beauty and health of the person who adopted it. This diet has no time limits, medical indications and contraindications, it does not limit the calorie content of the daily diet to specific numbers and does not promise to lose weight in a week or two by a certain number of kilograms. However, if you start to follow a balanced diet, then over time you will forget not only about being overweight, but also about such unpleasant things as fatigue, sleep problems, digestive disorders, unhealthy skin, dull hair and brittle nails, and many more. other problems. The goal of a balanced diet is to maintain a balance of nutrients and nutrients in the body for weight loss and recovery.

The menu of a proper balanced diet contains only natural healthy foods . Processed foods, preservatives, trans fats, refined foods, foods made from non-natural raw materials have nothing to do on the menu of a balanced diet (goodbye chips, grilled sausages, sausage, mayonnaise, store-bought canned food, cola and burgers). With a properly balanced diet, the body should receive only what it needs, and in the quantities in which it needs it. All "junk" food from the diet should be excluded.

What is it for?

By switching to a balanced diet, you immediately make life easier for yourself and your body: thanks to the exclusion of “junk” food, slagging of the body decreases, the load on the digestive and excretory systems becomes less, the body is cleansed and starts to work better, and all the useful substances that you consume help the body to maintain health, youth and beauty for a long time.

What should be the menu of a balanced diet

To create a balanced menu for weight loss, you need to know about some of the needs of your body. On average, a woman 25-35 years old with normal physical activity and without a lot of excess weight needs 1700-2000 kcal per day to maintain the body in an active state, and a man needs 2000-2500. These calories are obtained from food. With a balanced diet, you should get 60% of your daily calories from carbohydrates (and 95% from complex), 15% from proteins and 25% from fats. simple carbohydrates should be obtained not from sugar and sweets, but from natural products - honey, nuts, fruits. Complex carbohydrates are found in gray and whole grain bread, cereals, nuts, seeds, vegetables, berries, potatoes. Proteins in the menu of a balanced diet for weight loss should be 60% animal (meat, fish, poultry, eggs, milk) and 40% vegetable (vegetables, cereals, legumes, nuts). The ratio of vegetable and animal fats should be approximately the same, but among animal fats, preference should be given to those found in fish and seafood - they are healthier than meat fats and are better absorbed.

A balanced diet is fractional nutrition - it is easier for our body to absorb food when we eat a little 5 times a day than when we eat the same amount of food a day, but 3 times. Be sure to drink at least 2 liters of water per day - this is necessary for normal digestion, cleansing the body and maintaining metabolism at the proper level.

To create a daily menu for a balanced diet, divide the day into 3 parts by time. In the first part (before 12:00), eat at least 40% of the daily calorie intake (this should be predominantly "carbohydrate" calories). In the second part, eat carbohydrates and proteins in half and a little fat; before 17:00 you should have consumed another 35-40% of calories. Dinner (the third part of the day, until 20:00) should be light - proteins, vegetables, easily digestible food, it accounts for 20-25% of daily calories. This composition of the daily menu of a balanced diet will allow your body to make the most of the resources that you give it.

Products for a balanced weight loss menu

The basis of a proper balanced diet is vegetables, especially green and leafy ones.(broccoli, spinach). They can and should be eaten without restrictions. Every day, be sure to also eat other vegetables (carrots, tomatoes, sweet peppers, legumes, etc.) and a few fruits. A couple of times a week you can eat mushrooms and the same number of times - lean meat. Your daily protein intake is best obtained from lean poultry, fish, eggs, low-fat dairy products, and legumes. Be sure to eat dried fruits and nuts - up to 300 g per week. If possible, you should also eat cereals and cereals every day. And, of course, berries, honey, natural juices from vegetables and fruits, green tea, decoctions of natural herbs, a rosehip drink, etc. will be useful.

If you want to lose weight, reduce your calorie intake by 200 kcal per day - so you can lose weight without harm to health and without discomfort for yourself.

Salt intake in a balanced diet is limited to 5-6 g per day. This amount will be enough for you, but swelling will pass and the cleansing of the body will accelerate. Products are best boiled, stewed, steamed or baked. It is better to refuse frying - occasionally you can fry without oil on the grill or in a non-stick pan.

In the balanced menu rational nutrition replace white bread and pastries with gray, bran, whole grain, rye bread, crackers, dry biscuits and biscuit. Instead of sweets and cakes for dessert, eat honey, nuts, dried fruits, silent dark chocolate. Use only unrefined vegetable oils, lemon juice and natural yogurt, as well as fragrant natural herbs for salad dressings.

Balanced diet menu for weight loss

A sample daily menu for a balanced diet looks like in the following way.

Immediately after waking up: a glass of boiled water at room temperature.

First breakfast: 2 egg scrambled eggs with tomatoes and a slice of rye bread or oatmeal with prunes and honey; tea with honey or fruit juice.

Second breakfast: an apple or other fruit or drinking yogurt.

Lunch: chicken, mushroom or vegetable soup, baked fish with vegetables or chicken or beef with mushrooms, buckwheat or rice porridge or boiled beans, fresh vegetable salad, for dessert - a cup of fruit platter.

Snack: cereal loaf or a handful of nuts, a cup of kefir or green tea.

Dinner: boiled fish, poultry or seafood, fresh vegetable salad.

Before going to bed: a glass of kefir.