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Women want to have perfect shapes and a slender toned body. What does that require? First of all, 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:
- 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.
- 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.
- 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.
- 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.
- The last meal should take place at least 2 hours before bedtime.
- 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).
- Include low-fat dairy products (natural yogurt without additives, kefir, cottage cheese) in your diet.
- 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 of linseed oil, oatmeal in milk with pine nuts and raisins, 3 egg whites, coffee.
Lunch: 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:
- 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.
- 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.
- 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.
Despite what they say and what you read in diet books or see in some diet programs, healthy eating can be very simple and easy to follow. One of the main successes of proper nutrition is the balance of products and the variety of the diet (that is, eat a variety of foods in the right portions).
Balance is the key to losing weight. To lose weight a little, you do not need to deny yourself food, sit down on water alone, it is enough to correctly compose your daily diet, include in it the required amount of fats, proteins, carbohydrates. Also exercise regularly. Those women and girls who do not like strict weight loss methods will enjoy this diet. This subtype of dietary nutrition does not make it possible to get bored due to the variety of menus, feel hungry, and the end result will be a pleasant surprise for you.
The essence of a balanced diet, useful properties, basic rules and benefits
The balance of diets for women depends on her nutritional needs, namely, weight, height, physical structure of the body, activity level, work, sleep patterns. Women should consume moderate amounts of protein and fiber. The following proportions recommended for the female body are the amount of energy 2000 kcal, protein 45 grams, carbohydrates 230 grams, sugar 90 grams, fats about 70 grams, salt no more than 5 grams. The diet is based on several principles and rules, these include:
- Rhythm - regular meals have a very good effect on health, between main meals there should be breaks of two to three hours, which means that the amount of food consumed is four to five meals, eat food in small portions and chew thoroughly;
- Moderation - do not overeat, the volume of your one serving should not exceed 200 grams;
- Rationality - for the preparation of nutrition, you need to approach with great attention and rigor, choose only healthy dishes and methods for their preparation (cook, steam, stew, bake);
- Your daily dietary intake should consist of the following products: chicken eggs, sea fish, lean dietary meat, low-fat dairy products, seafood, fruits, vegetables, cereals;
- You can not eat fatty foods, fast food, chips, crackers, sweets, cakes, flour, fried foods, alcohol, carbonated drinks;
- Breakfast must be nutritious and prepare something protein, tasty and healthy for it (for example, scrambled eggs, toast with herbs and cheese, boiled eggs, salmon or trout steak, steamed vegetables with rice, smoked salmon, bagel with tea , mascarpone, cottage cheese casseroles, milk porridge);
- Before meals, add a few drops of almond oil, feta cheese, more herbs (basil, herbs), garlic;
- For the main meal - lunch, prepare a lean meat dish, including vegetable soup or broth, more vegetable salads, you can also something from starchy carbohydrates (for example, mackerel and cabbage sandwich, salads; Caesar salad; lettuce - Greek; salad of salmon, avocado and vegetables; rolls of pita bread, salmon, amber cheese and greens in large quantities);
- Drink only pure water without gas, natural juices without sugar and preservatives;
- It is best to use the diet in the summer, while the counters are full of real vegetables and fruits;
- Eat the following fruits in unlimited quantities throughout the duration of the diet: apples, apricots, avocados, bananas, berries, dates, grapes, grapefruit, pears, mangoes, pomelo, melons, oranges, peaches, pineapples, tangerines;
- Drink a glass of natural pomegranate juice every three days;
- Include the following vegetables in your diet: broccoli, cauliflower, all green vegetables, tomatoes, regular cabbage, carrots, beets, beans, herbs, pumpkin, celery, selera, radishes, spinach, lettuce, arugula;
- You can not eat canned food and other types of seamings;
- If you love chocolate very much and cannot go a day without sweets, then replace it with dried fruits and nuts (this will depend on the amount of necessary elements and vitamins in your body);
- Be sure to drink a glass of kefir at room temperature before going to bed (scientists have proven that just half a liter of warm kefir at night and your weight will decrease by half a kilogram, everything that you have gained during the day will go back);
- In order to lose weight, the number of calories consumed should not exceed 1500;
- If you want to cleanse the body, switch to proper nutrition and make your regime complete, then the optimal number of calories for you is from 2000 to 2500;
- Before starting a diet, be sure to calculate the required daily volume of water that you need to drink (calculated using the proportion of 30 ml - 1 kg of your weight);
- The last meal no later than two hours before dreams;
- For a good diet effectiveness - go in for sports, visit gyms, aerobics, swimming pool, run in the morning or go for a walk in the evening. More active movements with physical activity (moderate) are needed;
- For the duration of the diet, give up coffee and smoking.
The benefit of the diet is that the main products enrich the body only with useful substances. For example, let's take fruits and vegetables, they are considered the main source of vitamins and minerals (but should be consumed only in summer or early autumn, while they are without additives and fertilizers). The main sources of energy and other useful digestive substances are starchy foods, breads, pasta, potatoes, rice, they are part of a healthy and proper diet, but this does not mean that you need to eat only bread or only pasta. Be sure to eat meat dishes, since it is from them that our body receives the necessary proteins that are needed for growth and recovery of the body, physical activity, muscle and skin tone. Also, meat is a very good source of B vitamins, minerals (zinc, iron). Eating fermented milk products increases the amount of calcium, which maintains your skeletal system and reduces the risk of arthritis and other joint diseases. The body also needs sugar, but you don’t need to overeat with cakes and desserts, being overweight leads to obesity, diabetes, diseases of the cardiovascular system (eat a banana or other fruit instead of a pie, replace it with dry whole grain cookies).
Varieties of a balanced diet and menu examples
As you have already learned from the basic rules of this weight loss method, there are a lot of balanced diets. You yourself can make your own menu, most importantly, use for this only those products that are included in the permitted ones. Remember, if your diet is poorly balanced, then unpleasant changes in your body are possible (the provision of organ tissues with all the substances necessary for normal functioning decreases, mental activity does not work one hundred percent, the growth and development of the whole organism is disrupted, hypotonia of the skin and muscles occurs, skeletal problems). Therefore, go strictly to your diet, eat fresh food, cook often, and not once and for the whole week. If you do not have enough time to draw up an approximate menu, then below are diets for you that can be used both for the short term and for a long time, or even become the main food.
Varieties of a balanced diet
- Balanced diet for five days. This type of food is very good, can be used for a long time. Most importantly, do not break the regime and strictly follow the rules.
Sample menu for five days.
1st day.
Breakfast - milk porridge (if you are allergic to lactose, then replace it with water), for porridge use rice, buckwheat or oatmeal.
Lunch - low-fat cottage cheese, a sandwich (buy rye bread) with red bell pepper, lettuce, salmon (you can also use other low-fat meat), a cup of vitamin tea.
Lunch - fish soup (use trout or salmon), bake veal and meat in the oven, make a salad from available (seasonal) vegetables.
Snack - baked fruit with cottage cheese and nuts.
Dinner - for this meal, a light snack is suitable (smoked salmon in pita bread with amber cheese and herbs), a cup of herbal broth.
2nd day.
Breakfast - whole grain toast with scrambled eggs and a cup of tea.
Lunch - a light salad and rice with peas, corn.
Lunch - baked duck breast with mashed potatoes on a vegetable pillow. Fruit juice without preservatives.
Snack - burger with red fish, tea, any fruit.
Dinner - a salad with vegetables and feta cheese, any fruit, you can make a salad out of them.
3rd day.
Breakfast - an omelet with mushrooms or vegetables, one piece of grain bread, a glass of fruit juice.
Lunch - cottage cheese and raisin casserole, a glass of warm cocoa.
Lunch - baked potatoes in the oven, stewed veal with vegetables in its own juice.
Snack - rolls with salmon, cheese in pita bread (you can thinly slice a cucumber or tomato and add to the roll).
Dinner - a casserole with rice and apples, a little sugar and milk. A glass of apple juice.
4th day.
Breakfast - a sandwich from a bun with grains, a slice of hard low-fat cheese, arugula, chicken breast (a small thin piece, pre-boil or bake), a cup of green tea.
Lunch - a salad with fish and vegetables, more arugula, lettuce, greens.
Lunch - hodgepodge (low-fat), fish in tomato sauce with mashed potatoes and broccoli.
Snack - natural yogurt with pieces of fruit.
Dinner - a small lean piece of boiled veal and a vegetable salad.
5th day.
Breakfast - prepare a nutritious cocktail, for this, take about 150 grams of kefir, 50 grams of low-fat cottage cheese, herbs, cucumber (throw everything into a blender and beat to a homogeneous mixture).
Lunch - a mix of vegetables, a glass of grapefruit juice.
Lunch - buckwheat porridge with stewed veal, beans, peas in tomato sauce, coleslaw or steamed vegetables (you can also boil).
Snack - Hercules porridge in milk with pieces of dried apricots.
Dinner - seafood cocktail with rice, a cup of tea. - Balanced diet for a week. The number of diet days is seven. The menu is calculated for the entire duration of the dietary method of losing weight.
Weekly diet menu.
Monday.
Breakfast - a light fruit salad with yogurt, nuts, a cup of tea without sugar.
Lunch - vegetable salad.
Lunch - salad with cottage cheese, radish, cucumbers and sour cream. Buckwheat porridge with fish bowls (the last one is steamed).
Snack - tomato soup, one toast.
Dinner - one stewed pepper stuffed with rice and meat, fresh vegetables.
Tuesday.
Breakfast - boiled vegetables, scrambled eggs. A cup of green tea with one piece of ginger.
Lunch - a mix of fruits (you can make a casserole of cottage cheese, dried apricots or raisins).
Lunch - pea soup, veal pilaf.
Snack - a glass of yogurt without various flavoring and fruit additives.
Dinner - risotto with seafood.
Wednesday.
Breakfast - pancakes, tea.
Lunch - any fruit.
Lunch - duck breast with dried apricots and mashed peas. Salad with boiled vegetables.
Snack - cottage cheese dessert and tea.
Dinner - meatballs and salad.
Thursday.
Breakfast - a sandwich of dietary meat, rye bread and vegetables. A decoction of dry apples.
Lunch - any vegetables or fruits (but not more than 250 grams).
Lunch is a sauce pasta that contains the following ingredients: low-fat cheese, shrimp, bell peppers and tomatoes. Creamy salmon soup.
Snack - boiled fish and broccoli.
Dinner - stewed chicken breast, pre-cut into thin oblong pieces, bell pepper (red, diced), carrots (bars), stew all this, add soy sauce and a spoonful of honey.
Friday.
Breakfast - milk porridge, tea.
Lunch - toast, salad, boiled egg,
Lunch - spinach cream soup. Buckwheat porridge with gravy and stewed rabbit.
Snack - fruits in any quantity (but not more than 300 grams).
Dinner - fish casserole with vegetables.
Saturday.
Breakfast - pancakes, tea, carrot and apple puree.
Lunch - baked apples, tea with milk.
Lunch - soup from seasonal vegetables. Stew with dietary turkey meat and vegetables.
Snack - a sandwich of smoked salmon, arugula, vegetables, a cup of raspberry tea.
Dinner - stewed zucchini with tomatoes in sour cream with rice.
Sunday.
Breakfast - diet toast, vegetable and egg casserole.
Lunch - dried fruits and nuts.
Lunch - cabbage soup, salad, oatmeal and meatballs.
Snack - fish with rice.
Dinner - stewed beans, boiled duck breast.
How to get out of a balanced diet
Since the diet is balanced, the output should be the same. To return to a normal diet, you need to gradually increase the calorie content of the daily diet. For example, during a diet, the calorie content is about 1200 calories, and in a normal diet, about 2000. Add and increase the portion size. Eat fruits, vegetables, cook with a slow cooker, double boiler. Continue drinking six to eight glasses of water. Make yogurts and casseroles at home.
If you haven't played sports, now is the time to do it. Go to the gym, just do it regularly, try to go at the same time, if you are not going to go every day, then keep to the frequency. To improve heart function, run in the morning, take a contrast shower. Take care of your body, especially your skin. Visit baths, beauty salons, beauty parlors, massage establishments, saunas, swimming pools. Your beauty, success, figure in your hands, it all depends on your desire to become better. If there is a desire, a goal, then nothing should stop you on the path to perfection.
Disadvantages and contraindications of a balanced diet
This type of diet has no drawbacks, as the diet is complete and balanced.
Contraindications:
- lactation period;
- Children;
- Diseases of the digestive tract;
- Pregnancy;
- heart disease;
- Metabolic disorders, normal functioning of any organs;
- Diseases of the kidneys, liver;
- Changes in the urinary system, dysfunction.
07-10-2014
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Verified Information
This article is based on scientific data written by experts and verified by experts. Our team of licensed nutritionists and estheticians strives to be objective, open-minded, honest and present both sides of an argument.
A balanced diet is one of the most effective and, most importantly, safe diets today. With any excess weight, sometimes it is enough to balance the diet and give up the most harmful and high-calorie foods - and health will gradually return to normal. For a person who wants to lose weight, a normal calorie intake with a balanced diet will be per day. If you are actively involved in sports, you can increase the amount of energy consumed up to 1600 kilocalories, but you can additionally load only the morning meal, and preferably with protein foods.
To comply with the norms and quickly lose weight on a balanced diet, you should not give up any natural products, but fatty and high-calorie foods should be replaced with low-fat ones, and factory-made sweets and pastries should be completely abandoned. Add more vegetables to your diet, minimize the amount of meat, primarily red and fatty, replace fried foods with boiled and baked ones.
The main plus of a diet with a predominance of vegetables, sea fish and low-fat dairy products is the cleansing of the body. Starting to eat dishes based on these components, you fill the intestines with fiber, which accelerates its peristalsis and removes toxins, as well as beneficial microflora. In addition, there are a lot of vitamins and microelements in vegetables and fruits, without which the body cannot function properly.
It has been proven that a balanced diet significantly reduces the risk of cancer and atherosclerosis. Such a diet provides almost one hundred percent guarantee of protection against stroke and ensures longevity. For urgent weight loss, however, it is not very suitable: in a week with a balanced diet, you can lose up to 3-4 kilograms, depending on the initial weight, but such results are not achieved in the first week of a new diet. The first days after giving up junk food can be tough, so develop safe and healthy options for you to replace sweets and your favorite junk treats.
In the diet of losing weight, there must be protein products - kefir, low-fat cottage cheese, soft cheese, as well as sea fish and dietary meat. They saturate the body better than vegetables and help digestion. Your menu must include all the components of a balanced diet, but the amount of fat must be reduced to a minimum.
Do not exclude cereals and legumes from your diet: this is the main source of vegetable protein. However, they should be consumed in moderation, mainly in the form of cereals, but bread will have to be abandoned. If you have chosen a balanced vegetarian diet, you can indulge in sweets to increase blood levels of the hormone serotonin (hormone of joy). Choose low-calorie sweet foods - marshmallows, natural marmalade, dark chocolate. You can cook sweets yourself - pay attention to raw fruit cooking and cottage cheese casseroles or diet cheesecakes with cocoa, raisins, honey.
If you work a lot, it will be difficult to eat a balanced diet because it is not easy to achieve variety when counting calories, and it takes longer to cook. In the warmer months, it's easy to have fruit or vegetable snacks throughout the day between main meals: for example, eat a few carrot sticks, a handful of berries, or a pear. And don't forget - no diet is going to be helpful if you're constantly feeling hungry or declining in health after a week of a new lifestyle. In this case, you need to contact a gastroenterologist and a nutritionist.
The dishes described below can be combined and replaced, we offer you only a small assortment of dietary dishes from lean meat, fish, vegetables, eggs and milk that exist in the world culinary. When cooking, avoid frying in sunflower oil, buy non-stick cookware or cook in the microwave, bake dishes. Salads are also not recommended to fill with oil, as a last resort - choose the most useful types of vegetable oils. Try to avoid potatoes and white rice. Remember that sauces provide the main calorie content in salads: replace factory-made mayonnaise and tartare with homemade dressings from soy sauce, low-fat sour cream or yogurt. Don't forget to add spices and herbs - let your balanced diet for a week be delicious!
Monday
Breakfast: bread with a circle of boiled egg, cucumber and lettuce, yogurt or kefir
Dinner: 200 ml vegetable soup, such as cauliflower or fish broth, 1 rye flour crispbread, 200 g green salad with various fresh vegetables
Dinner: 150 g boiled brown rice, vegetables with grilled salmon or a hard-boiled egg
Tuesday
Breakfast: a couple of hard-boiled eggs, a slice of tuna, soft cheese and tomato bread
Dinner: 200 ml sorrel soup with egg, coleslaw with carrots and herbs, a few kiwis
Dinner: a cup of stewed beans in tomato, a piece of boiled chicken breast, 2 rye bread
Wednesday
Breakfast: 150 g cottage cheese casserole or low-fat cheesecake
Dinner: Japanese miso soup based on soy paste with tofu and eel, 150 g stewed vegetables, grapefruit
Dinner: mushrooms stewed in low-fat sour cream with vegetables
Thursday
Breakfast: 150 g (3-4 tablespoons in dry form) buckwheat, one tomato, a glass of zero-fat kefir.
Dinner: stuffed rice with stewed vegetables, minced chicken and mushrooms peppers, apples or berries
Dinner: green bean lobio with tomatoes and walnuts
Friday
Breakfast: 100 g oatmeal with berries and a teaspoon of honey, a glass of fat-free yogurt, 1 small banana
Dinner: salad of carrots, apples and celery with spices and lemon juice, baked salmon in yoghurt-spinach sauce
Dinner: vegetable and asparagus casserole with low-fat cheese.
Saturday
Breakfast: 100 g cottage cheese with honey and berries, 150 ml yogurt
Dinner: 200 ml lean borscht, 100 g mushroom vinaigrette, apple or other fruit
Dinner: 150 g cauliflower baked in an egg with herbs, kefir
Sunday
Breakfast: 150 g barley or corn porridge, unsweetened fat-free yogurt, a couple of pears or apples
Dinner: 150 g rice with vegetables, 100 g fish stew, tomato juice, preferably without salt
Dinner: 250 g vegetable stew (it is advisable not to add potatoes)
Nutritionists offer different options for a balanced diet. The main thing in any method of such safe weight loss is to eat all types of foods in small quantities, eat small portions five times a day and eliminate high-calorie foods from the diet. Here are some video recommendations from medical and fitness professionals on developing a balanced diet:
Diet video from Malysheva
Video about proper nutrition for weight loss
Video about balanced nutrition
Weight loss up to 5 kg in 7 days.
The average daily calorie content is 650 kcal.
Do you jump from one diet to another over and over again and again break down? In this case, we suggest that you stop torturing yourself with methods that are difficult to implement in reality and pay attention to a balanced diet. Although such nutrition does not lead to lightning-fast weight loss, but following these rules increases the likelihood that he will leave you for a long time. And this will happen without painful feelings of hunger and without harm to health. How to eat different foods in normal quantities and lose weight at the same time? This is our today's material.
Requirements for a balanced diet
A balanced diet is considered by doctors and nutritionists to be one of the safest and most effective nutritional methods of our time. To properly compose a diet, you need to evaluate the energy cost of the products included in it. For example, for a person who wants to lose weight, leads a not too active life and does not play sports (or does it very rarely), 1200 calories per day is usually enough to lose weight. For those who do not neglect physical activity and train intensively enough, this figure can be increased to 1500-1600 calories.
But in order for weight loss to take place at a successful pace and please you, it is better to load additional units of food energy with breakfast, adding mainly protein products.
If you follow the norms of a balanced diet, you should not specifically refuse any natural and healthy foods, but it is very desirable to reduce the abundance of fatty and high-calorie foods in your diet. This will be useful not only for the figure, but will also have a positive effect on your health. Fatty foods (including dairy and sour-milk dishes) try to replace fat-free or low-fat counterparts. Try to remove factory baked goods and fatty sweets from your menu. Enter into the diet more vegetables, fruits, berries, seafood and fish, lean meat. Replace fried products with boiled or baked analogues. Vegetable oils, of course, are needed by our body. But in order for them to be beneficial, and not vice versa, oils must be ingested in the raw form. It is good, for example, to fill them with vegetable salad.
Of course, it is important to consume a sufficient amount of dairy and sour-milk products. Eat cottage cheese, soft unsalted cheese, drink kefir and eat other white comrades.
No need to exclude grains and legumes from your diet. If they were not on your menu before, rather tell them welcome. Consume them in the form of cereals. But bread with their participation should be abandoned, or at least moved this food product to the early part of the day and eat in moderation. Otherwise, the process of losing weight may be a big question.
If you've had a sweet tooth, you don't have to completely stop eating your favorite sugary food. But you can easily pick up useful analogues for it, which have a lower calorie content, but are just as tasty and sweet (for example, marshmallows, bitter dark chocolate, marmalade, marshmallow, natural honey). You can also cook sweets yourself, this is generally an ideal option for those who want to lose weight.
Try to keep approximately equal time intervals between meals, of which 4-5 are recommended (depending on how early you wake up). Do not eat 3-4 hours before bedtime. And if you feel acute hunger before a night's rest, drink some low-fat kefir. Such manipulation should calm the stomach and help you fall asleep peacefully, without being tormented by its rumbling.
As for the duration of a balanced diet, it can be followed for a week or a much longer period. Simply, having achieved the desired results in weight loss, slightly increase the calorie content of the daily diet. Or indulge yourself from time to time in the form of eating your favorite foods that are not on the list of recommended foods. In general, a balanced, proper diet should become the norm of your life, so that problems with both the figure and health are minimized.
Balanced diet menu
Sample meal plan for a week for a balanced diet
Monday
Breakfast: whole grain bread with boiled chicken egg, cucumber and lettuce; a glass of natural yogurt or kefir.
Lunch: a bowl of low-fat vegetable soup without the addition of potatoes; green vegetable salad with vegetable oil and lemon juice; small rye bread.
Afternoon snack: a cup of unsweetened tea with the addition of low-fat milk.
Dinner: brown or brown rice porridge with a piece of boiled or baked salmon or with one boiled or steamed chicken egg.
Tuesday
Breakfast: two hard-boiled chicken eggs; a piece of tuna in its own juice; rye bread with a thin layer of soft cheese and a slice of fresh tomato.
Lunch: 2-3 medium-sized boiled potatoes; vegetable salad with olive oil.
Afternoon snack: non-starchy fruit or vegetable salad.
Dinner: lean meatballs; a few non-starchy vegetables plus a glass of unsweetened compote or juice.
Wednesday
Breakfast: 150 g low-fat cottage cheese casserole or the same amount of low-fat cheesecake.
Lunch: a bowl of low-fat soup (such as lean meat and non-starchy vegetables); unsweetened tea.
Afternoon snack: large apple.
Dinner: mushrooms and other non-starchy vegetables stewed in low-fat sour cream.
Thursday
Breakfast: boiled buckwheat; fresh tomato; a glass of low-fat kefir.
Lunch: bell pepper stuffed with rice, lean meat and vegetables; an apple or a handful of your favorite berries for dessert.
Afternoon snack: a cup of tea with low-fat milk.
Dinner: green beans stewed with tomatoes and some walnuts.
Friday
Breakfast: oatmeal on the water with berries and natural honey; a small banana and a glass of low-fat yogurt.
Lunch: salmon or other lean fish baked in yogurt-spinach sauce; a portion of salad from apples, celery, carrots seasoned with freshly squeezed lemon juice.
Afternoon snack: a handful of dried fruits or nuts.
Dinner: Casserole of asparagus and other vegetables with low-fat cheese.
Saturday
Breakfast: about 100 g of low-fat cottage cheese with honey and berries; glass of natural yogurt.
Lunch: a plate of lean borscht; vinaigrette with mushrooms (preferably without potatoes); bullseye.
Afternoon snack: an orange or a couple of tangerines.
Dinner: zucchini with tomatoes or stewed cabbage.
Sunday
Breakfast: bread with butter and a cup of unsweetened tea or weak coffee.
Lunch: a couple of boiled or baked potatoes; vegetable salad with herbs and olive oil.
Afternoon snack: dried apricots or prunes (a handful).
Dinner: a portion of boiled or baked fish; stewed green beans with garlic and other seasonings.
Contraindications for a balanced diet
- In general, everyone can follow a balanced diet. Taboo is only the presence of diseases that require special nutrition or an allergy to the food components involved in the menu.
- During pregnancy, lactation, childhood or young age, this technique can be followed, but with a higher calorie content and after consultation with a qualified specialist. However, a visit to the doctor before the start of the diet will definitely not be superfluous for everyone.
Benefits of a balanced diet
The advantages of this technique are numerous.
- You can eat almost fully, do not deprive the body of important substances, do not starve, eat deliciously and without experiencing the pangs of hunger.
- Speaking about the usefulness of a balanced diet, you need to pay attention to its beneficial effects on the body. After all, the products included in its menu contribute to the natural cleansing of the body. They fill the intestines with fiber and other useful substances that improve its functioning, while removing toxins and harmful substances.
- In addition, the products involved in the balanced method (in particular, fruits and vegetables) contain useful vitamins and microelements, without which the proper functioning of the body is simply unthinkable.
- Scientists have proven that a balanced diet reduces the risk of various types of cancer, stroke and promotes longevity.
Disadvantages of a Balanced Diet
- The disadvantages of the diet include the fact that it is not suitable for urgent weight loss (which, by the way, experts do not encourage at all). A balanced diet really helps to lose weight. If you are overweight, you can lose up to 3-4 kg in a week. But if you dream of an instant transformation of the body, such a diet will not please you.
- It may not be easy to develop good eating habits and stick to them for a long time. If you are used to eating high-calorie and far from the most correct foods, the first days of dieting can be quite problematic. Therefore, it is recommended to think over your diet in advance and understand how you can replace your favorite high-calorie food, which is recommended to say goodbye.
Repeating a balanced diet
It is recommended to adhere to the basic provisions of a balanced diet at all times. Just vary the diet and calorie content depending on your goals and, of course, monitor your well-being.
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 with dietary 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;
- fruit;
- 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 fresh cabbage leaf and a light soup + green vegetable salad are suitable;
- 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 create a detailed menu based on 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
