Balanced diet for weight loss menu for a week. How does a balanced diet work? Balanced diet menu

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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:

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 in your diet (natural yogurt without additives, kefir, cottage cheese).
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 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. You should select the amount of products 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.

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.

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:

1. Regular . There should be 5 times a day, strictly by the hour.
2. 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.
3. It is required to distribute calories daily, the first three meals are nutritious, then light.
4. 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 mild 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:

1. Breakfast - cottage cheese and banana casserole, tea.
2. The first snack is an apple.
3. Lunch - mushroom soup, buckwheat porridge, chicken fillet (meatballs).
4. The second snack is fruit.
5. Dinner - baked fish, salad.

Second day:

1. Breakfast - porridge on the water, berries, tea.
2. The first snack is cottage cheese and a banana.
3. Lunch - tomato soup, chicken fillet and salad.
4. The second snack is a vegetable salad.
5. Dinner - baked fish, potatoes.

The third day:

1. Breakfast - porridge on the water, an apple, tea.
2. The first snack is boiled eggs.
3. Lunch - rice soup, chicken cutlets.
4. The second snack is a fruit salad.
5. Dinner - baked turkey fillet, boiled rice.

Fourth day:

1. Breakfast - chicken fillet, cucumber, cottage cheese, coffee.
2. The first snack is bananas and nuts.
3. Lunch - ear, baked fish.
4. The second snack is cottage cheese and tea.
5. Dinner - egg, cottage cheese, salad.

Fifth day:

1. Breakfast - oatmeal pie, tea.
2. The first snack is citrus fruits.
3. Lunch - boiled rice, chicken breast, cucumber.
4. Second snack - vegetable salad, tea.
5. Dinner - buckwheat porridge on the water, cucumber, stewed beef.

Sixth day:

1. Breakfast - cheesecakes and bananas, tea.
2. The first snack is fruit.
3. Lunch - borscht, vinaigrette.
4. The second snack is cottage cheese, an egg.
5. Dinner - baked fish, vegetable casserole.

Seventh day:

1. Breakfast - rice porridge on the water, baked hake, tea.
2. The first snack is an apple, a banana.
3. Lunch - cheese soup, vegetable salad.
4. The second snack is stew, kefir.
5. 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.

1. The body of a teenager is developing, so they are forbidden to sit on low-calorie diets and spend fasting days.
2. The immune system depends on a varied and balanced diet.
3. Without fail, the child needs to have breakfast in order to activate the metabolic processes in the body.
4. Overweight children are advised to avoid fast food, high-calorie foods and sodas.
5. Appetite during this period regularly disappears, the best solution is fractional meals, 5-6 times a day.
6. The ratio of proteins, fats and carbohydrates in the diet is as follows: 30%, 20%, 50%.
7. Sweets are recommended to be limited and consumed before 13.00.
8. 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.

Being overweight is a headache for many people. Women especially suffer from fat folds, because they want to look perfect. Having tried various diets, nutrition systems and even starvation, many ladies come to the conclusion that losing those extra pounds is a pipe dream and begin to eat “woe” with cakes and rolls, falling into a vicious circle.

It is for those women who are already desperate to say goodbye to the hated ballast of fat, it is worth trying a balanced diet. About it and will be discussed further.

Diet principles

A balanced diet for weight loss is designed for one week, but if necessary, such a diet can be followed, for example, for a month. In general, until you get rid of all the hated kg.

The principles of a balanced diet are as follows:

• it is necessary to eat 5 times at regular intervals;
• skipping meals is impossible, as this will introduce an imbalance;
• the interval between meals is not more than 4 hours;
• for weight loss, a balanced diet menu contains 1200 kcal, it is impossible to fall below this calorie mark, since metabolism suffers with such a diet;
• half an hour before the first meal you need to drink 200 ml of water;
• you can’t drink any liquid after eating, at least 40 minutes must pass;
• the menu should include lean meat;
• You cannot cook food by frying.

Balanced diet for weight loss: menu for the week

In order for this method of weight loss to give its results, it is important to correctly compose the menu. The basis of nutrition should be wholesome and natural food: dairy products without preservatives and dyes, fruits and vegetables, fish, meat, whole grain breads and cereals.

The diet menu may vary from the personal preferences of the person losing weight, the main thing is to adhere to the recommended calorie intake. During the period of weight loss, it is better to exclude alcohol, muffins, sweets from the diet. The amount of potatoes in the diet during weight loss should be minimal.

• boiled soft-boiled egg, tea or coffee without sugar;
• otary beef - 100-150 g, natural yogurt;
• unseasoned chicken broth (200 ml), boiled beef - 100 g; salad of your favorite vegetables up to 300 g (you can season with lemon juice), curd mass (0% fat percentage) - 50–80 g; tea or coffee;
• 2 apples or 1 orange;
• 200 g boiled fish (can be slightly salted), vegetable salad (recommended from cabbage and beets) - 100 g, can not be seasoned, seagulls with 1 tsp. honey;
• about 60 minutes before bedtime - 250 ml of kefir (0% fat).

Tuesday:

• cheese up to 100 g, black coffee or tea;
• boiled meat of your choice up to 150 g, tomato juice without salt;
• 100 g of boiled chicken, 200 ml of chicken broth, a salad of your favorite vegetables up to 300 g (you can season with lemon juice), 1 any fruit (you can replace it with a glass of fruit juice without sugar);
• fruit fresh, 50 g sunflower seeds;
• any boiled meat - 100 g, natural yogurt, boiled green peas;
• about 60 minutes before bedtime - herbal tea with 1 tsp. honey.

Wednesday:

• 150 g of boiled fish, boiled potatoes (1-2 tubers) with olive oil, no salt, freshly squeezed orange juice;
• fresh carrot salad dressed with a small amount of sour cream (can be alternated with fresh strawberries and a small amount of low-fat cream);
• boiled chicken - 100 g, 200 ml of meat broth without seasonings, a salad of your favorite vegetables (no more than 300 g), seasoned with lemon juice, black coffee;
• 80 g of hard cheese or fat-free cottage cheese, black tea or coffee;
• boiled meat of your choice - 100 g, vegetable stew and yogurt without additives;

Thursday:

• soft-boiled chicken eggs - 1-2 pieces, a small piece of bread (recommended rye), coffee or black tea;
• pumpkin puree and 1 small banana;
• meat broth without seasonings - 200 ml, 100 g of boiled meat, 1-2 potato tubers and yogurt without additives (you can ryazhenka);
• no more than 250 g of muesli filled with milk, black tea or coffee;
• 100 g of boiled fish, cabbage or beetroot salad, black tea with 1 tsp. honey;
• about 60 minutes before bedtime - a glass of drinking natural yogurt or fermented baked milk.

Friday:

• 50 g low-fat ham, fresh vegetable salad - 100 g, coffee;
• curd mass with raisins (minimum fat percentage), orange (peach) juice;
• 200 g meat broth without seasonings, boiled chicken breast - 100 g; green peas (beans) - 200 g, tea or coffee;
• Any fresh fruit - 200 g;
• 100 g of boiled fish, 1-2 potato tubers, unsalted tomato juice;

Saturday:

• salad of fresh or boiled vegetables with the addition of boiled meat (portion size 230 g), tea or coffee;
• seasonal berries or fruits with 1 tsp. honey;
• meat broth without seasonings - 200 ml, vegetable salad seasoned with lemon juice, fresh juice with pulp;
• 50 g of hard cheese, coffee or tea;
• 100 g of ham, 1-2 potato tubers (boil in their skins), low-fat kefir;
• about 60 minutes before bedtime - herbal tea with 1 tsp. honey.

Sunday:

• 1 piece of jellied fish, soft-boiled egg, tea;
• 200 g of your favorite fruits;
• meat broth without seasonings - 200 ml, boiled meat - 100 g, 100-150 g of vegetables (cucumber or tomato is recommended), juice from vegetables or fruits;
• muesli with milk, tea or coffee;
• 100 g of boiled meat, vegetable salad with olive oil (no more than 3 tsp), herbal tea with 1 tsp. honey;
• about 60 minutes before bedtime kefir or yogurt - 200 g.

If you strictly adhere to the menu proposed above for 7 days, then the body will get used to proper nutrition, and the gastrointestinal tract will improve its work. On the fourth day of the diet, the scale will show the first weight loss. Do not expect quick weight loss, fat will go away slowly but surely. Moreover, with a large excess weight, the loss of body weight occurs more intensely.

Not many people can achieve the desired result in a week, so a balanced diet for weight loss can “stretch” for a month. With a serious approach and determination, you will be able to change your figure for the better.

True, it is worth noting the fact that a balanced diet is not as easy to tolerate as it seems at first glance. Although the menu of this method of weight loss is varied, it is still low in calories, which can provoke a break from the diet.

People who have just begun their journey to slimness often face the fact that it is psychologically extremely difficult to come to terms with restrictions in their favorite food. To distract yourself from negative thoughts, it is very important to find an interesting activity, for example, start embroidering, drawing, etc.

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