A balanced diet for weight loss is required mainly for those women and men who dream of losing extra pounds. It allows you to achieve the long-awaited result without psychological costs. This state of affairs is important for every person who is struggling with being overweight, because the stress experienced in the process of following a diet does not go unnoticed.
A balanced diet (SP) is a set of useful nutrients designed for this or that body weight, contributing not only to the loss of extra pounds, but also to the improvement of the whole organism. The SP is observed according to several principles.
First, the number of calories received is minimized, and nutrients, to the maximum. This happens by reducing the consumption of fat-containing foods.
Secondly, the body, due to a calorie deficit, accelerates its metabolism, thereby expending its own fat resources.
A balanced diet is:
- Accelerated metabolism (active metabolism). It is an effective way to lose excess weight, build muscle (properly selected exercises will be a condition).
- The energy value of calories in the diet, selected so that the body spends energy from the inside, at the same time does not feel an energy deficit.
- Mode, in the form of fractional nutrition, divided into six daily servings. This approach allows you not to feel hungry, at the same time not to overeat because of small portions. The last meal should be no later than 19.00 hours. It is allowed, an hour before bedtime, to satisfy the feeling of hunger with a glass of kefir.
- Balance of proteins, fats, carbohydrates (B/F/U). Compliance with proportions in order to improve the body will be as follows: B2 / W1 / W2. With a balanced diet, designed not for weight loss, but for controlling your weight, the formula will be different: B1 / W1 / U4. Fats of animal origin should be replaced with vegetable ones, and carbohydrates should be exclusively “long”.
- Cooking method. Not only the extra volume of the body, but also health in general depends on this item. You will have to exclude fried, fatty, smoked, salty foods, as well as fast carbohydrates in the form of confectionery, chocolate and fast food products.
- Eating, according to the biorhythmic characteristics of a person. Given this approach, emphasis should be placed on the rules established by nutritionists: breakfast should be eaten by a person no later than the first hour from his morning awakening; lunch should be divided into two stages, one of which will include soups and meat, and the other, main courses; be sure to arrange afternoon snacks several times a day; have dinner no later than three hours before going to bed.
- Drinking plenty of water throughout the day. It helps to cleanse the body of toxins, better digestion of food, weight loss, and activation of metabolism.
- Limiting sugar and salt, which are able to retain water at the cellular level, making it impossible to get rid of extra pounds.
How to balance your diet
There should be an emphasis on the “right” products. These include, first of all, cereals. It can be oatmeal, bran, durum wheat products or wholemeal flour. It would also be correct to consume:
- fish, both sea and river;
- berries, vegetables and fruits;
- legumes;
- defatted meats;
- dairy products;
- seeds, nuts and dried fruits.
From the diet should be excluded pastries, especially street cooking, fried flour products, for example: pies, pasties.
Rules for eating with a balanced diet:
- 20 minutes before meals in the morning, drink 1.5 glasses of water;
- breakfast should always include cereals, berries, fruits, sandwiches with cheese or cheese are allowed.
- for the first afternoon it is recommended to use yogurt or kefir;
- organize frequent approaches to eating, with a break of no more than three hours;
- alternate animal proteins (meat, fish) with vegetable proteins (legumes, nuts);
- use vegetable fats: linseed, olive, corn, rapeseed, cedar oil;
- replace any sweets with dried fruits.
Separately, we need to talk about water:
- make it a rule to drink water 20-25 minutes before eating;
- never drink food;
- after eating, you can drink only after one to an hour and a half;
- do not drink before bed to avoid swelling and poor sleep;
Attention!
At least 2.5 liters of water should enter the body per day. The rest of the liquid: soups, dairy products, compotes, tea, coffee, should not exceed 1.2 liters.
Food should only be prepared in the safest way, for example:
- cook;
- use a steamer;
- through the oven.
Sometimes, for a change, it is permissible to cook on a grill or a fire. In the oven, it is best to simmer meat products on a wire rack to get rid of fat. Pre-meat can be soaked in water, and soups can be boiled in a secondary broth.
Balanced diet menu for every day
To solve the problem with extra pounds, you should consider a diet for a certain period and stick to it. Most often, nutritionists, paint the menu for the week.
Monday
Tuesday
Wednesday
| Breakfast | First afternoon tea | Lunch (1 part) | Lunch (part 2) | Second afternoon snack | Dinner |
| Fruit salad with yogurt | Delicate cottage cheese (80 gr.) | Soup, meat | Broccoli, baked (80 gr.) | carrot pudding | Two potatoes (baked) |
| Corn porridge | Oatmeal cookies, homemade (2-3 pieces) | Boiled beef (80 gr.) | Kefir | Zucchini caviar (70 gr.) | |
| Slice of soy cheese |
Thursday
Friday
Saturday
Sunday
From the liquid, in addition to water, and the above drinks, you can also drink:
- Tea with lemon;
- herbal tea (chamomile, lemon balm, oregano, valerian, motherwort);
- black coffee;
- fruit drinks and fruit compotes.
It is better to refuse milk and cream, but all fermented milk products are suitable, but with the least amount of fat and, of course, without sugar.
Balanced Nutrition Formula
If you eat according to the rules of a balanced diet, then the body will receive everything it needs in order to set its resources in motion. The BJU norm is quite flexible, since everything will depend on the goal. To maintain weight, you need an even balance of all useful and nutritious substances.
If you want to part with extra pounds, the percentage of getting fats and proteins will be reduced, and carbohydrates, in turn, will be increased, but with the conditions for using “long” carbohydrates. And to gain muscle mass, increase the supply of protein products.
Consider the ratio of BJU for the purpose of losing weight. As a percentage, the formula will look like this:
- B: 20% - F: 15% - U: 65%.
In the case of a carbohydrate-free diet like this:
- B: 65% - F: 15%, D: 20%.
Be sure to use the above tips in relation to natural products of plant origin.
Balanced diet: proteins, fats, carbohydrates
Nutritionists say that in the process without a carbohydrate diet, carbohydrates should be consumed based on the formula for calculating your weight: 1 gram per 1 kilogram per day. But, for more obese people, the proportion will be different: 0.5 grams per 1 kilogram.
With a balanced diet to normalize weight, the daily norm per kilogram of body weight will be: 1 gram of protein, 07-08 grams of fat and 3.5 grams of carbohydrates.
That is why they make up the daily menu, which will allow you to calculate the amount of BJU, and, accordingly, the calories attracted with them, in numbers.
For example, a person's weight is 80 kilograms, which means that he must eat per day:
By adhering to such an amount of the use of BJU, you can achieve your goal, part with excess volumes.
The role of protein in a balanced diet
Protein / protein is a building element of the cells of a living organism, which also contributes to their renewal. Consists of 22 amino acids that affect human life. It is the main component of the structure of tissues and organs. It is especially important for muscle mass. Protein is involved in the metabolic process, in the work of the hormonal system, and is responsible for the supply of oxygen at the cellular level. In this regard, the daily intake should be at least 20%.
Attention!
For their health, a person must monitor not only the amount of protein, but also the source of its receipt. This organic matter of animal origin, in combination with fats, is absorbed much worse than products from plant sources.
The need for it will depend on:
- age category of people;
- their gender;
- physical activity.
Consumption rules for B/1kg of weight.
- For people leading a passive lifestyle, 1 g / 1 kg will be enough.
- With a mobile lifestyle, light sports, it takes already 1.2 g / 1 kg.
- For active people attending training 5-6 times a week, as well as for those who are fond of heavy sports, the proportions increase significantly: 1.6 g / 1 kg.
The younger and more active a person is, the more energy he needs for the life of the body. Men require more protein foods than women due to an active metabolism.
Deficiency Disadvantages:
- apathy, impotence, fatigue;
- muscle atrophy, loss of muscle tissue;
- malfunction of the hormonal system;
- loss of hair and teeth;
- inhibition in development in children;
- craving for "fast" carbohydrates, dependence on them (chocolates, cheese, sausage sandwiches, etc.);
- violation of the structure of the skin.
Protein in the diet makes you feel full longer. Even at rest, it "works" to maintain muscle mass, activate metabolism. Able to control blood sugar levels, as well as the production of insulin, its interaction with glucose. Visually preserves the aesthetic picture of appearance, since in its absence, the muscles of the human body become flabby.
Attention!
Muscle / protein mass, unlike fat and carbohydrate mass, is much more capable of consuming energy. Accordingly, the calories received per day do not turn into body fat. Thus, controlling your weight becomes easy and simple. The more protein enters the body, the more intense the consumption of excess weight becomes.
In recent years, many people have been fond of a healthy lifestyle, and, accordingly, they can draw conclusions about the benefits of a balanced diet from their own experience.
Meat products are absorbed by the body very poorly, but they turn into additional kilograms well. To build muscle mass and get rid of body fat, you should replace animal meat with poultry and fish meat, as well as vegetable proteins. These include:
- all kinds of nuts;
- beans;
- beans;
- lentils;
- mushrooms;
- sunflower seeds, sesame.
Protein products of plant origin are easily absorbed by the body, do not become overweight, do not contain, unlike meat, hormones, antibiotics and other harmful drugs.
Natural soy and lentils are suitable for an ideal choice of energy supplier. Its use contributes to the improvement of the body, the normalization of the cardiovascular system. Reduces the level of "bad" cholesterol, is a prophylactic against cholesterol plaques, atherosclerosis. Helps speed up metabolism and burn excess calories.
Be sure to consume fermented milk products during the day, which help burn fat and are a supplier of protein energy.
Fruits are monosaccharides, which is why they should be consumed before 15.00 hours to give the body time for the process of digestion and assimilation.
Do not eat sausages, as these are fast carbohydrates. The only thing they can leave behind is excess weight, but not the energy for an active lifestyle.
In order not to do mathematics all the time, you will need to write out products for yourself, determine the content of the BJU in each of them, and then make a menu. After a while, the digital series will fit in your head and papers will not be required.
Almost every person who is overweight wants to lose weight. Many resort to strength training, and other difficulties. With a well-designed menu of proper nutrition for weight loss for a month, you can reset without additional effort.
What is proper nutrition?
Eating before bed, overeating, regular consumption of fast food is harmful. Proper nutrition is certain requirements for cooking and eating foods. By complying with the requirements, a person will be able to:
- get rid of excess weight and subsequently will not gain it;
- strengthen the immune system;
- improve health;
- look better and stay young longer.
The conditions for a proper diet are as follows:
- Regular . There should be 5 times a day, strictly by the hour.
- Control calories. For women, it is recommended to consume no more than 2000 kilocalories per day, and for men - 2500 kilocalories. You need to lead an active lifestyle.
- It is required to distribute calories daily, the first three meals are nutritious, then light.
- Diversify the diet so that the body is regularly supplied with all the necessary vitamins and minerals.
Nutritionists recommend: reduce portions, do not overeat, eat strictly at the same time. In the process of eating, you should not be distracted, read, watch TV and the like. Every day you need to drink two liters of non-carbonated water.
The principle of proper nutrition is required to exclude the intake of fried, spicy and salty. Animal fats need to be replaced with vegetable fats.
Proper nutrition menu: lose weight in a month
Before compiling a proper nutrition menu, you need to establish certain rules that you should always adhere to:
- eat breakfast daily, if this is not done, then there is a risk of overeating in the evening meal;
- refuse high-calorie, you can replace it with baked chicken breast, or fish;
- reduce the consumption of cappuccino, latte, juices and sweet tea;
- alcohol stimulates the appetite, try not to drink alcohol;
- it is impossible to completely abandon fats, a deficiency of elements in the body leads to various failures, including hormonal ones;
- it is not recommended to fill food with store-bought sauces, you can make them yourself;
- going to supermarkets for groceries is required to be full.
Important information! You can not make a meager menu in order to get rid of extra pounds as soon as possible. A healthy diet is a balanced intake of all vitamins and minerals.
When forming a nutrition menu for a month, it is worth remembering that you can not overeat. It is necessary to leave the dining table with a feeling of slight hunger.
- chips;
- flour products with cream;
- burgers;
- sausages;
- salted nuts;
- alcoholic drinks;
- sweets;
- white flour pasta with cheese.
Options for compiling a menu for a month
Thanks to the abundance of useful products, you can create a menu for a month at once.
First day:
- Breakfast - cottage cheese and banana casserole, tea.
- The first snack is an apple.
- Lunch - mushroom soup, buckwheat porridge, chicken fillet (meatballs).
- The second snack is fruit.
- Dinner - baked fish, salad.
Second day:
- Breakfast - porridge on the water, berries, tea.
- The first snack is cottage cheese and a banana.
- Lunch - tomato soup, chicken fillet and salad.
- The second snack is a vegetable salad.
- Dinner - baked fish, potatoes.
Third day:
- Breakfast - porridge on the water, an apple, tea.
- The first snack is boiled eggs.
- Lunch - rice soup, chicken cutlets.
- The second snack is a fruit salad.
- Dinner - baked turkey fillet, boiled rice.
Fourth day:
- Breakfast - chicken fillet, cucumber, cottage cheese, coffee.
- The first snack is bananas and nuts.
- Lunch - ear, baked fish.
- The second snack is cottage cheese and tea.
- Dinner - egg, cottage cheese, salad.
Fifth day:
- Breakfast - oatmeal pie, tea.
- The first snack is citrus fruits.
- Lunch - boiled rice, chicken breast, cucumber.
- Second snack - vegetable salad, tea.
- Dinner - buckwheat porridge on the water, cucumber, stewed beef.
Sixth day:
- Breakfast - cheesecakes and bananas, tea.
- The first snack is fruit.
- Lunch - borscht, vinaigrette.
- The second snack is cottage cheese, an egg.
- Dinner - baked fish, vegetable casserole.
Seventh day:
- Breakfast - rice porridge on the water, baked hake, tea.
- The first snack is an apple, a banana.
- Lunch - cheese soup, vegetable salad.
- The second snack is stew, kefir.
- Dinner - stewed fish, seaweed, bread.
The menu for next week is about the same. It is required to understand that a competent diet is a meal rich in vitamins and minerals required by the body. As well as the required calories.
It is important to know that there are differences in the correct menu for men and women. The amount of food depends on the needs of the person.
For women with average activity, this menu will be acceptable. Ladies who work physically need more high-calorie food.
A young man with high physical activity needs to increase portions. It is recommended to increase calories by 20% for those who lose weight, and by 40% for those who maintain their shape.
- The body of a teenager is developing, so they are forbidden to sit on low-calorie diets and spend fasting days.
- The immune system depends on a varied and balanced diet.
- Without fail, the child needs to have breakfast in order to activate the metabolic processes in the body.
- Overweight children are advised to avoid fast food, high-calorie foods and sodas.
- Appetite during this period regularly disappears, the best solution is fractional meals, 5-6 times a day.
- The ratio of proteins, fats and carbohydrates in the diet is as follows: 30%, 20%, 50%.
- Sweets are recommended to be limited and consumed before 13.00.
- The daily calorie content of a teenager depends on his physical activity. Those who play sports should increase by 500 calories. Girls need no more than 2400 calories, and boys need 2800.
The right diet is good for everyone. Observing certain requirements, a person, over time, will enter his weight category, improve his health. Therefore, it is very important to eat only the right and wholesome food, and to minimize the consumption of unhealthy foods.
Many modern diets offer to give up one or more foods that may also be necessary for the body. Moreover, many types of methods that promote weight loss suggest that food containing one or another group of elements should be excluded from the diet. This contributes to the fight against extra pounds, but the body does not receive the substances necessary for the functioning.
principle of a balanced diet
Today, nutritionists say that nutrition should be correct, and a balanced diet for weight loss will not only correct weight, but also saturate the body with all the necessary substances. It is believed that this version of the power system today is one of the best.
The presence in the diet of products of all categories does not mean that you can eat everything and in any quantities. It also has its limitations and diet. For example, fatty and high-calorie foods in your menu should be limited. Foods such as fruits, greens, vegetables, i.e., those that are as rich as possible in usefulness, should prevail in the diet.
This condition allows you to get rid of extra cm at the waist and at the same time saturate the body with vitamins and minerals.
These foods contain a lot of fiber, which has a beneficial effect on the intestines. It allows you to clean it and remove toxins.
contraindications for a balanced diet
Unlike many other diets, this system involves a restriction on the use of fluids - it is recommended to drink no more than 4 glasses / day of water.
Many people think that weight loss is just due to the removal of excess fluid. This is true, but given that the menu contains the right amount of all products, and by increasing the amount of healthy food intake, the amount of high-calorie and junk food is reduced.
However, a decrease in the amount of fluid consumed is attributed to the disadvantages of the technique, because after the end of the diet, the amount of fluid in the body is restored, and, accordingly, part of the lost kg returns.
In addition, doctors argue that such an approach can adversely affect the health of those who adhere to the system.
The limitations of the methodology also include the following points:
- Never skip breakfast. Any system that presupposes proper nutrition suggests not to ignore this point;
- The number of calories contained in food consumed per day should not be lower than 1200 kcal;
- Eat small meals with a short interval (the best option is with an interval of 3 hours). This will allow you not to feel hunger during weight loss;
- Try to eat less sweet, starchy, fried, fatty. Minimize the use of fast food, sauces like mayonnaise, sparkling water;
- Adjust the weight of portions - it should not exceed 400 g.
Another condition is to have dinner no later than 3 hours before going to bed.
Even taking into account the fact that the body needs useful properties, and with this nutrition system it receives them, there are contraindications to the technique:
One Day Balanced Diet Option
If you have no contraindications, you can take this system as the basis of your diet and stick to it constantly or periodically. You can create a menu of a balanced diet for every day for weight loss by choosing one of the proposed options for breakfast, lunch, dinner.
Breakfasts:
- A slice of fat-free cheese, 2 crackers;
- Crackers, a glass of skim milk;
- Fruits (no more than 2).
Dinners:
Dinners:
- Crackers with yogurt, walnuts;
- Milk with cereal;
- Cheese slice, ham slice, skim milk, tomato.
balanced diet for weight loss for a week
There are methods that offer a more detailed description of the diet.
We all go and eat deliciously and look slim. And everyone strives for ideal forms. But how to do it correctly? Of course, it is very important to choose a balanced diet, including all the important components of the diet. Because losing weight should not affect your health.
It is extremely important to balance your diet, because scientists have already proven that modern products contain much fewer nutrients than it was a few decades ago, with a more favorable environmental situation in the world.
But, of course, I want the diet to be not only tasty and fortified, but also very effective. Therefore, today many are wondering how to do this and what foods should be included in your daily diet so as not to harm the body in the pursuit of beauty?
By the way, a balanced diet today is perhaps the most optimal and even healthy diet. Yes, you may not be able to lose all those extra pounds abruptly, but with constant use of it, the weight will go away slowly but surely, believe me. The main thing is willpower and patience, as well as a systematic approach!
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Moreover, there is a very high probability that the kilograms that have gone back will not return. The main thing is to follow the basic rules. Next, we share the secrets of a balanced diet and weight loss.
Important rules for a balanced diet
- The first and very cool rule of a balanced diet is a ban on hunger! Yes, yes, it is categorically not recommended to feel it. And all because with a restriction in nutrition, our smart body begins to strive to make as many reserves as possible, therefore, with this approach, the likelihood of getting better, rather than losing weight, increases. But if he feels that there is plenty of food and it enters the stomach regularly (at least once every three hours), and even stably at the same time (strictly by the clock) - this is the key to a successful diet, its very important component.
- Portions should be small - up to 300 grams at a time, there should be at least three main meals per day, as well as 2-3 additional ones, distributed among themselves evenly throughout the day.
- The food you eat should be healthy and the products should be natural. We try to exclude everything harmful, taboos on fast foods, various synthetic snacks, etc. The priority is fruits, vegetables and herbs, as well as lean boiled (or steamed) meat.
- With a balanced diet, oils of animal origin are excluded from the diet. And for salad dressing, you can use low-fat yogurt without additives, a little vegetable oil or freshly squeezed lemon juice.
- It is also very important to consume enough water per day - at least 1.5-2 liters. But strictly between meals, and in no case without drinking food immediately. In addition, the water must be clean and non-carbonated.
- The last meal should end no later than three hours before bedtime.
Forbidden foods with a balanced diet
For the period of a strict diet, it will be necessary to exclude some products, but after the completion of the weekly (or biweekly stage) they can be returned. Of course, we are talking about returning to the diet about healthy food, and not sweets and snacks. Cakes, alas, will have to be postponed for now.
Foods that should not be consumed during a balanced diet: potatoes, beets, as well as sweets, any flour products, fatty meats and fish, lard, alcoholic beverages and synthetic food.
When is the best time to start a balanced diet?
In general, this is more likely not a diet, but a way of eating and even a way of life. Therefore, if you have the strength and desire to put yourself in order and radically change your lifestyle to a healthier one, then it is worth starting it. And it is best to do this in the warm season, when there is an abundance of fresh fruits, vegetables and herbs on the shelves of mock-ups. Because in winter the diet will be much more scarce, which means there will be no more talk about the balance in food in the implied form.
The second half of summer and the beginning of autumn will be optimal for starting a diet. At this time, food restrictions are not so felt, the feeling of hunger is dulled, and there are many and different products around, besides, they are non-caloric and rich in vitamins and important trace elements.
Before starting a diet, we strongly recommend that you consult a doctor or nutritionist to help you weigh all the pros and cons so that you do not harm your health in any way. Also, experts will suggest the most optimal variant of a balanced diet for you. The right balanced diet is the key to a good result!
If you are sure that you 100% need to start a diet, then bring your friends and enlist their support! It's good to have motivation boosters! Yes, and losing weight together is much easier, and if no one wants to keep you company, then let them just control and ask how you are doing. Just choose those who definitely will not tease and provoke breakdowns! It is better not to include these girlfriends as a support group.
Balanced diet and menu for the week
Ideally, such a balanced regime is better to adhere to constantly, excluding, of course, strict restrictions after the diet is completed. But you should not expect a quick result either, and if you need a wow effect right “for yesterday”, for example, before going to the sea, then it would be more correct to use more strict express diets.
In this case, we are talking about the transition to proper nutrition. And yes, you will have to minimize the consumption of harmful, fatty and high-calorie foods, as mentioned above. But this is all exclusively for your beauty and health. Otherwise, there is not even anything to start.
Menu by day throughout the week
Monday.
Breakfast: diet bread, egg, lettuce without dressing. Second breakfast: a glass of low-fat kefir or yogurt. Lunch: vegetable soup, rye bread, vegetable salad with herbs. Afternoon: fruits. Dinner: boiled baked fish with rice. Second dinner: an egg or a glass of kefir.
Tuesday.
- Breakfast: 2 chicken eggs, a piece of red fish, bread.
- Second breakfast: bread with soft cheese and tomato.
- Lunch: vegetable soup with egg, carrot and cabbage salad.
- Afternoon snack: 2 kiwi fruits. At
- gin: stewed beans in tomato and boiled chicken breast, rye bread.
- Second dinner: a glass of low-fat kefir or yogurt.
Wednesday.
- Breakfast: low-fat cottage cheese casserole or cheesecake.
- Second breakfast: fruit.
- Lunch: Japanese soy soup with tofu cheese, you can add eel, stewed vegetables.
- Afternoon snack: citrus fruits.
- Dinner: boiled or stewed mushrooms with vegetables.
- We skip the second dinner.
Thursday.
- Breakfast: buckwheat (preferably green) with tomato.
- Second breakfast: a glass of fat-free yogurt.
- Lunch: minced chicken with rice and stewed vegetables.
- Snack: fruits (apples) or berries.
- Dinner: lobio based on green beans with the addition of tomatoes and walnuts.
- Second dinner: a glass of yogurt.
Friday.
- Breakfast: oatmeal with berries and honey.
- Second breakfast: low-fat yogurt and banana.
- Lunch: baked salmon with spinach-yoghurt sauce and apple-carrot-celery salad dressed with freshly squeezed lemon juice.
- Afternoon: fruits.
- Dinner: vegetable and asparagus casserole with low fat cheese.
Saturday.
- Breakfast: cottage cheese with honey and berries.
- Second breakfast: low-fat yogurt.
- Lunch: borscht without meat, salad with mushrooms.
- Afternoon: fruits.
- Dinner: boiled cauliflower (can be baked in the oven with an egg).
- Second dinner: a glass of yogurt.
Sunday.
- Breakfast: corn or pearl barley porridge, fresh vegetables.
- Second breakfast: low-fat yogurt with fruit.
- Lunch: stewed rice with fish and vegetables.
- Afternoon snack: a glass of tomato juice.
- Dinner: vegetable stew, but without the addition of potatoes.
- Second dinner: a glass of low-fat yogurt.
Protein balanced diet
The protein diet is designed to get a maximum of protein and a minimum of fat. Therefore, the products in the diet will be appropriate. But at the same time, on such a diet, you can lose weight without harm to health! By the way, for a smooth, but confident weight loss, a diet can be used for a rather long period, even a month. But if you feel that there are enough restrictions for you, then you can stop it earlier or, on the contrary, extend it longer. Look at how you feel and the numbers on the scale.
Examples of nutrition with a balanced protein diet for a week
Monday.
- Breakfast: oatmeal with honey.
- Second breakfast: fruits to choose from fast carbohydrates (for example, a banana).
- Lunch: 200 boiled chicken fillets, vegetable salad without fat, minimum salt.
- Snack: low-fat cottage cheese (up to 5%) and oranges.
- Dinner: two glasses of low-fat yogurt (up to 2.5%).
Tuesday.
- Breakfast: buckwheat (preferably green) with vegetables.
- Second breakfast: fruits (for example, apples).
- Lunch: 200 grams of boiled (or steamed) beef meat, vegetable salad.
- Afternoon snack: 200 gr. boiled, steamed or baked sea fish, one grapefruit.
- Dinner: a large glass of curdled milk.
Wednesday.
- Breakfast: wheat porridge with vegetables.
- Second breakfast: 50 grams of nuts with honey.
- Snack: 3 boiled eggs with tomatoes.
- Dinner: 300 grams of low-fat yogurt without fillers.
Thursday.
- Breakfast: Coarse wheat pasta with cottage cheese.
- Second breakfast: banana and apple.
- Lunch: boiled beef with vegetables.
- Snack: boiled or baked seafood.
- Dinner: a glass of low-fat milk or some other fermented milk product if milk is not suitable for you.
Friday.
- Breakfast: pea puree and boiled fish.
- Second breakfast: honey (two tablespoons).
- Lunch: A large portion of vegetable salad with olive oil (other vegetable of your choice) and seasonings, but a minimum of salt.
- Snack: boiled chicken fillet and cucumbers. Dinner: three eggs.
Saturday.
- Breakfast: boiled beans with vegetables.
- Second breakfast: fruit salad, you can add a little honey.
- Lunch: boiled veal with vegetables.
- Afternoon snack: 150 gr low-fat hard cheese.
- Dinner: two glasses of low-fat kefir.
Sunday.
- Breakfast: pea or chickpea puree, vegetables.
- Second breakfast: fruits or berries (fruit and berry salad).
- Lunch: boiled beef and any citrus fruits.
- Afternoon snack: cottage cheese.
- Dinner: two glasses of curdled milk.
You can continue in a circle such a ready-made menu with various variations at your discretion within reason. And you can take a break and then continue if you want it again after a few days. Look at your health and weight loss.
In general, we can even say that a balanced protein diet is almost the healthiest diet for weight loss that exists today. But we also remind you that without exercise, the weight will go away very slowly, and the skin and muscles may sag slightly when the extra pounds go away. Therefore, training and diet go hand in hand! Well, a healthy full-fledged sleep also has not been canceled!
We wish you to be beautiful and healthy!
Watch the video in which we asked the strangest questions to a nutritionist:
Dreaming of losing weight deliciously and with pleasure! And most importantly, get a long-term and healthy result? It is possible if you follow a balanced diet for weight loss menu for a week, I will help you make ... Super cheat sheet for losing weight - in this article!
Hello, my dear readers, this is Svetlana Morozova. Why now, in our well-fed age, when almost everyone can eat fully, still many people prefer to starve for the sake of harmony?
Friends, read the article below, there will be a lot of interesting things in it! And those who want to: restore their health, remove chronic ailments, start eating themselves properly and much more, starting today, go to this one and get FREE video tutorials from which you will learn:
- Cause of infertility in modern, married couples.
- How to feed a child?
- How does a piece of meat become our flesh?
- Why do you need protein?
- Causes of cancer cells.
- Why is cholesterol necessary?
- Causes of sclerosis.
- Is there an ideal protein for humans?
- Is vegetarianism allowed?
Do you want to lose weight? Interested in diets?
Outcome
The menu is pretty easy to make. It's rare that there's that time, right?
It will be easier if you always have a list of prohibited foods and healthy ones that you can combine to your heart's content.
And what we remove:
- Salt. If possible, it is better not to salt at all. If you can’t do without salt, then you need to limit it to 1 tsp. in a day.
- Fast food;
- Fatty, fried, smoked, salty;
- Canned food;
- Sweets;
- Bakery;
- Soda, packaged juices, sweet teas;
- Rich broths.
A balanced and varied diet is, of course, good. 70% of success in any business. But do not forget about sports, good sleep and positive emotions - you can’t disperse without them. And that means you don't lose weight.
Leave questions in the comments, share your experience, favorite healthy food recipes.
