A balanced diet will help you permanently lose weight, as well as improve the condition of your skin, hair and nails, and even look younger. Find out how to lose up to 3 kg per week with health benefits!

Nutrition of a person, regardless of his body weight, should be balanced in terms of the set and amount of nutrients necessary for the body. But if at normal weight this can be achieved by appropriate correction of the diet, then for weight loss it is also necessary to create a calorie deficit in order to start spending your own fat reserves. It is these two principles that a balanced diet combines. If it is observed, the body receives a sufficient amount of all the necessary substances, but due to a significant reduction in the amount of fat, the calorie content of the diet is reduced to a minimum. This approach provides a natural normalization of body weight without hunger and stress.

Advantages of the technique

Dietary balanced nutrition is the most gentle and safe way to reduce weight while improving the body. Due to the sufficient consumption of protein, fiber, carbohydrates and vitamin and mineral substances, good health, high-quality cleansing of the intestines and cells, a decrease in the likelihood of developing various diseases, and at the same time the elimination of body fat along with extra pounds is ensured.

To lose weight, you need to adjust the diet so that it is dominated by proteins and plant foods, and the amount of fat is minimized. The main advantages of such nutrition are:

• a complete composition of BJU, vitamins, minerals;
• lack of hunger, nervous breakdowns and breakdowns;
• beneficial effect on the body;
• the use of natural products that do not have a negative impact on health;
• cleansing, healing, rejuvenation of the body, improvement of the condition of the skin, hair, nails;
• smooth weight loss, obtaining a stable long-term result;
• developing healthy eating habits.

The disadvantages of a balanced method of losing weight can only be attributed to a low rate of weight loss. Such a system is as simple as possible to follow and quite effective, but does not allow you to get a quick result. The main goal is cleansing and healing with the simultaneous normalization of body weight, which means the initial putting the body in order, and then its weight loss. On average, the plumb line is 3 kg per week, provided that the calorie content of the daily diet does not exceed 1500 kcal and all the rules of the methodology are carefully followed.

General rules

In addition to the established limit, there are several important requirements that must be followed when using a balanced diet:

1. A strong feeling of hunger should not be allowed to develop, since it leads to an increased formation of fat reserves. The daily routine should include at least 5 meals every 3 hours. Serving weight should not exceed 400 g.
2. Breakfast should be mandatory and complete - this is the most important meal of the day. It helps to start and speed up metabolic processes, and also prevents breakdowns during the day.
3. 20 minutes before a meal, you should always drink 0.25 liters of clean drinking water. It will gently start the stomach, fill its volume, eliminating the risk of overeating. After any food, you can drink water or drinks only after 40-60 minutes.
4. Dinner is allowed. However, the break between the evening meal and sleep should be at least 3 hours.
5. You need to use only natural products without dyes, flavors and other chemical additives. It is advisable to cook your own meals.
6. Fatty meat should be completely abandoned, animal fats should be excluded from the diet. The consumption of vegetable oils is reduced to the necessary minimum.
7. Also under the ban should be sweets, flour, fried and other products harmful to the figure and health. It is unacceptable to drink alcohol, sweet soda, fast food.
8. It is important to observe the optimal drinking regime, because with a lack of fluid, the metabolism slows down, the skin condition worsens. For a day, you should drink 0.3 liters of pure water per 10 kg of weight.
9. It is advisable to increase physical activity in order to speed up the process of losing weight. But the load should be moderate, especially if sports were not part of life before.

The list of allowed products depends on the type of weight loss technique under consideration. The classic option is a protein diet. It is the most common, the best, useful and effective. In addition, there is a balanced meat-free diet - vegetarian, as well as other types of weight loss programs that also fall into this category.

sample menu

The classic balanced protein diet for weight loss involves the use of the widest list of allowed foods:

• low-fat dairy and lactic acid products;
• eggs, lean meats and fish;
• vegetables, fruits, berries;
• dietary bread, pasta from durum wheat;
• cereal groats.

You can follow such a diet as much as you like - from 1 week, during which you can lose 3-4 extra pounds, to a complete transition to a balanced diet, which will help you constantly maintain normal weight and health.

On every day

There are infinitely many options for the menu of this weight loss system, and they can be chosen according to your taste and possibilities. You can make up a diet for each day yourself, using the list of allowed foods, or use the examples below.

The first day:

• 7:00 - 120 g boiled herculean (oatmeal) flakes not instant with apple slices and 1 tsp. honey;
• 9:00 - omelet from 2 eggs (steamed);
• 12:00 - cabbage salad with herbs and sour cream, beef stewed with peas;
• 15:00 - 120 g fat-free curd mass, 1 apple;
• 18:00 - a small portion of fish fillet, 0.25 liters of curdled milk or kefir.

• 7:00 - 2 toasts with cheese and tomatoes;
• 9:00 - 3 cheesecakes with sour cream;
• 12:00 - 0.2 l of pea soup, 2 chicken chops, vegetable slices;
• 18:00 - scrambled eggs from 2 eggs, cucumber.

• 7:00 - apple and cottage cheese casserole with sour cream:
• 12:00 - 0.2 l of beetroot, cabbage stew with lamb;
• 15:00 - ⅓ of a bar of dark chocolate;
• 18:00 - raw vegetable salad with herbs.

Fourth:

• 7:00 - 150-200 g of multi-component fruit slices with yogurt;
• 9:00 - 2 eggs in any form, 2 tomatoes;
• 12:00 - 0.2 l of fish soup, a piece of steamed fish fillet, vegetables;
• 15:00 - 0.2 l of curdled milk or kefir with berries;
• 18:00 - 0.2 l of milk millet porridge.

• 7:00 - scrambled eggs from 2 eggs, cottage cheese with pieces of fruit;
• 9:00 - 3 slices of low-fat hard cheese, 0.25 l of tomato juice;
• 12:00 - 0.2 l of cabbage soup, boiled chicken breast, greens;
• 15:00 - fruits;
• 18:00 - 150-200 g fish fillet, 120 g buckwheat.

• 7:00 - apple and carrot salad with sour cream;
• 9:00 - cottage cheese with raisins;
• 12:00 - corn porridge, chicken in its own juice, tomatoes;
• 15:00 - any citrus;
• 18:00 - vegetable stew.

• 7:00 - a handful of dried fruits, a handful of nuts;
• 9:00 - 0.25 l of yogurt with berries;
• 12:00 - 0.2 l of lean soup, stewed liver in sour cream sauce;
• 15:00 - cottage cheese with pieces of fruit;
• 18:00 - steam omelet from 2 eggs, vegetable salad.

The given weekly menu can be used as a basis, repeating it as many times as necessary to achieve the desired result. It should be borne in mind that with any protein weight loss in the first week, kilograms usually go away due to the removal of excess fluid and bowel cleansing. Therefore, a balanced protein diet for a month is considered optimal in duration to obtain real results.

For different calories

The big advantage of a balanced weight loss program is the ability to regulate the caloric content of the diet and its effectiveness while maintaining the main advantages of the technique - the absence of hunger and harm to health.

For 800 kcal:

• 7:00 - 200 g fat-free curd mass without additives;
• 9:00 - tea with milk, 50 g of low-fat hard cheese;
• 12:00 - 2 eggs, 2 tomatoes, 2 oranges;
• 15:00 - 50 g of almonds;
• 18:00 - 120 g of meat, cucumbers, 1 grapefruit.

This is the lowest calorie of all balanced weight loss methods, which will allow you to get rid of 7 kg in a week.

For 1000 kcal:

• 7:00 - 120 g fat-free curd mass;
• 9:00 - 1 large or 2 small fruits of your choice;
• 12:00 - 0.2 l of lean soup without potatoes;
• 15:00 - 50 g of nuts, better than walnuts;
• 18:00 - 120 g dietary turkey or chicken fillet (without fat and skin).

On such a diet, you can lose about 5 kg in 7 days.

For 1200 kcal:

• 7:00 - 50 g of dietary (black, bran) bread, 1 egg, 1 tomato;
• 9:00 - 0.2 l of yogurt or kefir, 1 apple;
• 12:00 - 0.2 l of fish or meat broth, 120 g of fish fillet or meat, greens;
• 15:00 - fruit and vegetable smoothie;
• 18:00 - 200 g brown rice, 120 g turkey or chicken fillet (without fat and skin).

This diet is more satisfying, easy to follow, but allows you to lose no more than 4 kg per week.

For 1500 kcal:

• 7:00 - a plate of millet porridge, 120 g of fat-free curd mass with raisins;
• 9:00 - yogurt with pieces of fruit;
• 12:00 - a portion of lean soup with asparagus, 200 g of veal in its juice, 200 g of vegetables;
• 15:00 - 50 g of prunes, a handful of nuts;
• 18:00 - 200 g of dietary cabbage, 0.2 l of tomato fresh.

On such a balanced, healthy and varied menu, you can lose weight as comfortably as possible, losing 2-3 kg per week.

By choosing the right caloric content of the diet, you can lose more or less kilograms in the same period of weight loss. Also, this indicator can be adjusted by the duration of the process of losing weight. In this case, it is necessary to take into account the characteristics of the body and some conditions that require a special approach to dietary nutrition.

For different categories

When using a balanced method for losing weight with obesity, during pregnancy or to maintain weight, the menu should be different. Here, both the calorie content of the diet and its composition are important.

For obesity:

• for breakfast - 120 g of fat-free curd mass, 120 g of carrot salad, after 1 hour - a cup of coffee or tea with milk;
• for a second breakfast - 200 g of fruits or berries;
• for lunch - 0.2 l of vegetable soup, 120 g of meat with 120 g of stewed vegetables;
• for an afternoon snack - 1 pear, 100–150 g of fat-free curd mass;
• for the evening reception - 120 g of fish fillet, a portion of steamed vegetables.

For athletes (set of muscle mass):

• for breakfast - 3 eggs in any form, 200 g of boiled herculean (oatmeal) flakes, not instant, 0.25 l of milk;
• for a second breakfast - 300 g of fruit;
• for lunch - 200 g of veal in its own juice, a small portion of potato side dish, fresh vegetable salad;
• for an afternoon snack - 200 g of grated carrots with sour cream;
• for the evening reception - a plate of boiled beans, 200 g of steamed fish.

For pregnant:

• for breakfast - 0.2 l of millet porridge in milk with dried fruits;
• for a second breakfast - 0.25 l of yogurt with berries;
• for lunch - 0.2 l of vegetable soup, 120 g of baked vegetables, 120 g of fish or meat;
• for an afternoon snack - fruit;
• for the evening reception - a portion of multi-component cuts from boiled vegetables, 2 eggs.

To maintain weight:

• for breakfast - a plate of boiled oatmeal (oatmeal) flakes, a steam omelet from 2 proteins, 1 grapefruit;
• for a second breakfast - curd mass with 30 g of chocolate;
• for lunch - a small piece of fish, 200 g of vegetable stew, 50 g of bran bread;
• for an afternoon snack - 0.25 l of yogurt with pieces of fruit;
• for the evening reception - 200 g of dietary cabbage, a small portion of turkey or chicken fillet (without fat and skin), 50 g of dietary (black, bran, rye) bread.

When using any of these diet options, despite the restriction in the use of fats, it is not recommended to completely abandon vegetable oil. If the duration of a balanced diet does not exceed 1 week, then its absence will not affect the state of health. But when the process of losing weight will last longer, it is recommended to add 2 tbsp to the daily diet. l. olive or linseed oil, without subjecting it to heat treatment. It is best to season salads or cereals, flavor vegetable dishes after cooking - just before use, in order to preserve all the useful qualities.

Other types of diet

In addition to these options for the classic balanced weight loss methodology, there are several types of independent weight loss programs whose diet is balanced.

Hypocaloric

The most stringent type of balanced low-calorie weight loss system is the low-calorie diet. It involves the maximum possible reduction in the caloric content of the daily diet while maintaining a balance in nutrition. The duration of the weight loss period should not exceed 2 weeks, during which you can lose up to 5-8 extra pounds.

Nutrition rules

The principle of operation of the hypocaloric technique is to reduce the calorie content of each consumed dish by eliminating fats and carbohydrates. At the same time, the energy value of the diet should not exceed 1000 kcal / day, which will create a significant calorie deficit, which starts the process of burning your own fat deposits and leads to rapid weight loss. And since the considered hypocaloric technique belongs to the category of balanced diets, no harm is done to health. At its core, this is the most protein of all balanced weight loss programs.

The basic rules that must be observed with hypocaloric nutrition include the following settings:

1. The diet should include only foods containing proteins, fiber, vitamins, minerals with a minimum of carbohydrates and fats.
2. You need to eat fractionally - at least 6 times a day.
3. You need to cook dishes only in a steam or boiled way.
4. One day a week should be unloading.
5. You should increase physical activity or physical activity.

Since the diet is primarily balanced, and then hypocaloric, the prohibited and permitted foods are exactly the same as for the classic version of the technique under consideration. Just when compiling the menu, they are taken in smaller quantities. In addition, fats - even healthy vegetable oils - are not added here, even if the weight loss period is extended for 2 weeks.

sample menu

When compiling a balanced hypocaloric menu for a week, you can use the following example.

First day:

• in the morning - a steam omelet from 2 eggs with slices of tomatoes;
• for a light second breakfast - 0.2 l of yogurt;
• for a daily meal - 0.2 l of vegetable soup with oatmeal, 120 g of steamed fish;
• for a snack - 120 g of zucchini caviar, 1 bran or rye toast;
• for the first evening reception - 200 g of dietary cabbage with chicken pieces, seaweed;
• for the late evening - 50 g of melon.

• in the morning - cabbage salad with boiled chicken breast;
• for a light second breakfast - 2 apples;
• for a daily meal - 0.2 l of pea soup, 2 veal meatballs;
• for a snack - 0.2 l of yogurt or kefir with berries;
• for the first evening reception - millet porridge with pumpkin, sauerkraut, fresh tomato;
• for the late evening - 0.2 l of yogurt with dried apricots.

• in the morning - 2 medium potatoes "in uniform", tomatoes;
• for a light second breakfast - 200 g of fruit;
• for a daily meal - 0.2 l of vegetarian beetroot, a small portion of eggplant sauteed;
• for a snack - 120 g of fat-free curd mass;
• for the first evening reception - 2 steamed fish cakes, 0.2 l of tomato fresh;
• in the late evening - grapefruit.

Fourth:

• in the morning - 200 g of grated carrots;
• for a light second breakfast - 0.2 l of fermented baked milk;
• for a daily meal - 0.2 l of fish soup, 100–150 g of dietary cabbage, 50 g of dietary (black, bran, rye) bread;
• for a snack - 120 g of berries;
• for the first evening reception - 200 g of steamed fish, 1 egg;
• for the late evening - 0.2 l of tomato fresh.

The fifth day is unloading (on juices, on salads, on buckwheat or other options as desired).

• in the morning - 120 g of stewed chicken liver, 1 egg;
• for a light second breakfast - 0.2 l of yogurt with apple slices;
• for a daily meal - a small portion of stewed vegetables, 120 g of boiled veal, 120 g of beetroot salad;
• for a snack - 3 plums;
• for the first evening reception - 120 g of multi-component cuts of boiled vegetables, a plate of baked pumpkin;
• for the late evening - 0.2 l of milk.

• in the morning - 200 g of buckwheat, 1 boiled egg;
• for a light second breakfast - 0.2 l of milk;
• for a daily meal - 0.2 l of lentil soup, veal chop, 180 g of vegetable stew;
• for a snack - 159 g of fat-free curd mass with dried apricots;
• for the first evening reception - 200 g of cabbage salad, boiled turkey or chicken fillet (without fat and skin);
• for the late evening - fruit and vegetable juice.

The calorie content of each diet above is 1000 kcal. If desired, the menu can be made less strict by slightly increasing the portions. Weight loss then will go a little slower, but much more comfortable for the body and psyche. Such a diet will already be just low-calorie, but must remain balanced.

low calorie

To combat excess weight, a balanced low-calorie diet is considered optimal in terms of benefit and effectiveness. It allows you to quickly get the result without harming your health. One of these methods was developed by specialists from the Research Institute of Nutrition of the Russian Academy of Medical Sciences and approved by the Ministry of Health of the Russian Federation for the treatment of obesity in hospitals, sanatoriums or at home. The energy value of the recommended daily diet is 1200-1500 kcal. Calorie reduction is achieved by reducing the amount of fat and carbohydrates consumed.

Nutrition rules

When compiling a diet, you should be guided by the following recommendations:

1. Completely eliminate the consumption of simple carbohydrates, especially sugar and its derivatives.
2. Refuse animal fats and introduce a sufficient amount of vegetable oil into the menu.
3. Focus on protein foods predominantly of animal origin (low-fat dairy products, lean meats and fish), as well as plant sources of protein (legumes, grains).
4. Limit the use of foods high in cholesterol - eggs, hard cheese, lard, butter.
5. Reduce salt intake to 5 g per day.
6. Do not exceed the total volume of all liquids drunk per day (including water, any liquid foods and drinks) more than 1.5 liters per day.
7. Boil or steam dishes.
8. Eat food fractionally - on average 5 times a day in portions of small volume, have dinner at least 2 hours before bedtime.

To compile a varied balanced menu, it is recommended to use low-calorie foods rich in nutrients.

sample menu

As an example, you can use the menu options below for different calories.

Option 1 (for 1200 kcal):

• 7:00 - a small portion of vegetable salad, 50 g of fat-free curd mass;
• 9:00 - 200 g of apples;
• 12:00 - 0.25 l of borscht, 50 g of chicken, 120 g of stewed vegetables, 30 g of bran bread;
• 15:00 - 200 g of berries or 1 orange;
• 18:00 - 180 g of vegetable stew, 50 g of fish, 30 g of bran bread;
• before going to bed - 0.2 l of yogurt.

Option 2 (for 1500 kcal):

• 7:00 - 120 g of protein omelet, 200 g of sliced ​​\u200b\u200btomatoes and cucumbers with 1 tbsp. l. sour cream;
• 9:00 - 1 orange;
• 12:00 - 0.25 l of lean soup with peas, 180 g of boiled rice, 120 g of boiled turkey or chicken fillet (without fat and skin), 50 g of olives;
• 15:00 - 120 g of prunes;
• 18:00 - 120 g of boiled fish, 200 g of eggplant stewed in sour cream;

To speed up the process of weight loss, you can arrange fasting days 1-2 times a week on such diets:

• fruit and vegetable - 1.5 kg of apples, watermelons or cucumbers, divided into 5 doses;
• salad - 5 servings of 250 g of vegetable or fruit (can be mixed) salad with vegetable oil or yogurt;
• fermented milk - 6 servings of 0.25 liters of yogurt or kefir;
• cottage cheese - 5 servings of 120 g of fat-free curd mass and 1 liter of yogurt or kefir per day;
• protein - 5 servings of 120 g of lean meat or fish;
• juice - 5 receptions of 0.2 liters of vegetable or fruit fresh, diluted with water in a ratio of 3: 1.

You can spend other fasting days, choosing products that suit your taste. The main condition for high-quality unloading is the calorie content of the diet, which should be 800-1000 kcal / day. With a small amount of extra pounds, they can be arranged 1 time every week. In the presence of obesity, it is recommended to spend 2-3 fasting days per week, while their diets must be alternated. On the other days, be sure to keep a variety of food.

Winter

A balanced winter diet is an option for proper healthy nutrition during the cold season, when the body actively stores fat deposits in order to “warm up”. This technique is more aimed not at losing weight, but at maintaining shape. It does not have to be strictly winter - for 3 months. It can and even needs to be adhered to not only during the calendar winter from December to February, but stretched over the entire cold season - at least 5 months. This will prevent the weight gain characteristic of this time of year, as well as provide the body with all the necessary substances, vitamins, micro and macro elements. In this case, the diet can be chosen at your discretion - it can be meat, fish or vegetarian.

Nutrition rules

In winter, you need to eat not only in a balanced way, but also in compliance with the following dietary rules:

1. Introduce more warm and hot dishes into the diet - soups, broths, tea, herbal infusions.
2. Season dishes with spices - they have a warming effect, increase thermogenesis, increase calorie consumption, accelerate metabolism.
3. Drink enough water - at least 8 glasses per day.
4. Reduce your daily caloric intake by a third.
5. Eat fractionally - often and little by little.
6. Give preference to foods high in tryptophan (a protein amino acid that supports immunity and mental health) - lean meats and fish, eggs, cheese, nuts, cereals.

Every day you need to go for walks, exercise indoors. Good rest and good sleep are also important, which improves the psycho-emotional state and reduces appetite.

sample menu

Since there are many holidays in the winter, as well as the period of Advent, the winter diet offers several menu options. You can use each of them at your own discretion, so as not to spoil your holiday feast and, if necessary, not violate church requirements.

For meat day:

• 7:00 - 120 g of veal boiled pork, 50 g of dietary (black, bran, rye) bread with a slice of cheese;
• 9:00 - 2 eggs, 1 apple;
• 12:00 - a portion of pea, mushroom, vegetable soup, 200-250 g of grilled chicken;
• 15:00 - 0.2 l of yogurt with berries;
• 18:00 - 200 g of dietary cabbage with meat;
• before going to bed - 0.2 l of yogurt or kefir.

For a fish day:

• 7:00 - two-egg steam omelette, sauerkraut;
• 9:00 - 1 baked apple, 0.2 l of yogurt or kefir;
• 12:00 - a portion of fish soup, 200 g of vegetable stew, 50 g of dietary (black, bran, rye) bread;
• 15:00 - fruit salad with yogurt;
• 18:00 - 200 g of baked fish, stewed vegetables;
• before going to bed - 0.2 liters of milk.

For Vegetarian Day:

• 7:00 - 200 g of boiled herculean (oat) flakes with pieces of fruit;
• 9:00 - 200 g carrot salad with 1 tsp. honey and lemon juice;
• 12:00 - a serving of vegetable soup with peas or mushrooms, 180 g of vegetable stew with rice;
• 15:00 - 200 g of fruit;
• 18:00 - baked vegetables with prunes and nuts;
• before going to bed - honey tea.

These examples of the winter diet menu can be adjusted at your discretion, but foods and dishes should be replaced only with equivalent composition and nutritional value.

There is also a 12-day balanced winter diet option. The technique is quite simple and accessible, but it is scheduled by the hour and requires compliance with the proposed schedule. An example menu looks like this:

Days 1, 4, 7, 10:

• 8:00 - fruits (2 apples or kiwi);
• 9:00 - 0.2 l of milk porridge (oatmeal, rice or millet);
• 10:00 - 0.2 l of coffee with milk or yogurt;
• 11:00 - 1 banana;
• 13:00 - 200 g of leafy vegetable salad with lemon juice and 1 tbsp. l. olive oils;
• 15:00 - 200 g of boiled turkey or chicken fillet (without fat and skin), 200 g of steamed broccoli;
• 17:00 - 50 g of cheese;
• 19:00 - 0.2 l of curdled milk;
• 19:30 - 2 eggs, 175 g of vegetables, 0.2 l of curdled milk or kefir.

Days 2, 5, 8, 11:

• 8:00 - 1 large or 2 small citrus fruits;
• 9:00 - 200 g of buckwheat;
• 10:00 - bran or rye toast with diet jam;
• 11:00 - 1 pear;
• 13:00 - a piece of fish fillet for a couple;
• 15:00 - 200 g of vegetable stew, 0.2 l of curdled milk or kefir;
• 17:00 - 1 apple;
• 19:30 - 200 g of leafy vegetable salad with lemon juice and 1 tbsp. l. olive oil, 120 g fat-free curd mass 0%.

Days 3, 6, 9, 12:

• 8:00 - 0.2 l of fresh fruit, diluted in half with water;
• 9:00 - 200 g of milk boiled herculean (oatmeal) flakes;
• 10:00 - 200 g fat-free curd mass 0%;
• 11:00 - 2 kiwis;
• 13:00 - 100-150 g boiled turkey or chicken fillet (without fat and skin);
• 15:00 - 200 g of dietary cabbage, beetroot salad 50 g of cheese;
• 17:00 - a handful of dried fruits, 50 g of almonds or other nuts;
• 19:00 - 0.2 l of vegetable broth;
• 19:30 - a small portion of broccoli baked with cheese, 0.2 l of yogurt or kefir.

Such a weight loss system is quite satisfying and does not give quick results, but it supplies the body with all the necessary substances, allowing you to lose up to 2 kg per week. You can stick to it for a long time, repeating the 12-day cycle without interruption.

Vegetarian

One of the most common types of healthy weight loss today is a balanced meat-free diet. Its popularity is due to the wide spread of vegetarianism as a way of life. It should be borne in mind that the vegetarian system includes several varieties, including vegetarianism itself, in which the use of all products except meat is allowed, as well as veganism, where everything that is not of plant origin is prohibited.

Nutrition rules

With any balanced vegetarian diet, the following recommendations must be observed:

1. Everything that can be consumed raw or subjected to minimal heat treatment.
2. Products to choose fresh, as natural as possible, without chemical additives.
3. Do not store fresh fruits and vegetables for future use and store in the refrigerator for no longer than three days.
4. Eat portions weighing no more than 150-200 g and a volume of no more than 0.2 liters.

All other rules of this technique do not differ from the basic principles of a classic balanced diet. The differences are only in the list of allowed products, and within the diet itself there is its own division into types, depending on the individual characteristics of the person who is going to follow it. Just like in the classic version, there are rations for an ordinary overweight vegetarian, for an athlete who wants to maintain or gain muscle mass, and there is a separate vegan menu. In any case, a vegetarian diet provides very wide opportunities for healing, cleansing and losing weight.

sample menu

The most common is the usual balanced vegetarian diet, the weekly diet of which can be represented by the following example:

The first day:

• in the morning - 2 eggs, buckwheat porridge with honey;
• lunch - 0.2 l of yogurt or kefir;
• lunch - soy soup, vegetable stew, bran bread;
• snack - fruit salad;
• dinner - eggplant sautéed with rice garnish.

• in the morning - fruit and berry platter;
• lunch - 2 eggs, tomatoes;
• lunch - pea soup, vinaigrette, kefir;
• snack - fruit and vegetable smoothie;
• dinner - vegetable casserole.

• in the morning - rice porridge with milk;
• lunch - 2 apples;
• lunch - vegetable soup, stewed mushrooms, baked potatoes;
• snack - fruits;
• dinner - stewed cabbage, 2 eggs.

Fourth:

• in the morning - a steam omelette with tomatoes, a slice of dietary (black, bran, rye) bread;
• lunch - yogurt with berries;
• lunch - fish soup, grilled zucchini, apple;
• snack - fruit salad with lemon juice;
• dinner - boiled fish, steamed broccoli.

• in the morning - oatmeal in milk with dried fruits;
• lunch - egg, grapefruit;
• lunch - lentil puree soup, grilled vegetables;
• snack - fruit-kefir smoothie;
• dinner - stew with mushrooms, fresh tomato.

• in the morning - millet porridge, scrambled eggs;
• lunch - banana;
• lunch - vegetable cream soup, stewed pumpkin, bran or rye bread;
• snack - kefir with berries;
• dinner - grilled vegetables, bran or rye bread.

• in the morning - scrambled eggs, fresh vegetables;
• lunch - dried fruits;
• lunch - fish soup, mushroom stew, grapefruit;
• snack - cottage cheese;
• dinner - baked fish, beetroot salad.

Rations can be swapped and create your own combinations of dishes. You can continue such a balanced diet indefinitely, but you should add 2 tbsp to the daily menu. l. vegetable oil.

The menu for a vegetarian athlete is compiled according to the same principle as the above version of the usual vegetarian balanced diet, and involves the use of the following products:

• any vegetables, fruits, herbs;
• legumes, brown rice, buckwheat, wheat, seeds;
• bran or rye bread, durum wheat pasta;
• cold pressed vegetable oil;
• nuts, dried fruits;
• milk, lactic acid products;
• eggs;
• lean fish.

In order for this technique to ensure an increase in muscle mass, the following should be added to the diet:

• nuts, almonds;
• avocado;
• quinoa seeds;
• soy protein shakes.

The beneficial effect of the diet will become noticeable after the first week, but if it is combined with intensive training.

A slightly different menu is different vegan diet. It completely excludes products that have at least some relation to the animal world (even honey), as well as “junk” food - crackers, soda, fast food, etc.

Examples of a vegan balanced diet menu might be as follows:

Option 1:

• breakfast - oatmeal with pieces of fruit, citrus fresh;
• lunch - dried fruits;
• lunch - rice cream soup;
• snack - citruses;
• dinner - vegetable stew.

Option 2:

• breakfast - barley porridge with mushrooms;
• lunch - fruit smoothie;
• lunch - potato and vegetable stew;
• snack - tofu, apple juice;
• dinner - boiled beans with grated tomatoes.

Option 3:

• breakfast - rice porridge with raisins;
• lunch - baked apples;
• lunch - vegetable stew, tomatoes;
• snack - grapefruit;
• dinner - mushroom cutlets, fresh carrots.

A balanced vegan menu during training is somewhat different from the usual:

• breakfast - lentil puree, bananas;
• lunch - soy yogurt with dried fruits;
• lunch - boiled brown rice, cucumbers, citrus fresh;
• snack - applesauce with almonds;
• dinner - tofu, boiled beets with garlic.

Maintaining a vegan diet is quite difficult due to significant dietary restrictions. But in 1 week on such a diet, you can lose up to 7 extra pounds.

Edgar Cayce

The famous prophet Edgar Cayce, who lived in the United States in the first half of the last century, left behind many prophecies that came true, as well as effective advice on proper nutrition and maintaining health. He argued that human food should not contradict natural laws. There is no Edgar Cayce diet as such, there are only recommendations for maintaining a balanced diet.

Nutrition rules

The basic principles of nutrition according to Edgar Cayce are as follows:

1. You do not need to follow any diet so that food does not become the master of a person - you just need to adhere to a balanced diet.
2. You should give up certain gastronomic habits that can cause many diseases.
3. The basis of the diet should be products grown near the place of residence - they are much more useful than plants imported from other areas.
4. Do not eat when upset, excited or depressed.
5. It is helpful to drink plenty of water before and after meals, as water improves the functioning of the stomach.
6. Once a day, you need to eat raw vegetables, seasonal ones are best.
7. For dinner, you can eat meat, but only poultry or lamb, as well as fish and leafy vegetables.
8. Avoid all fried foods and carbonated drinks.

Casey also paid great attention to the acid-base composition of food. In his opinion, you need to stick to alkaline food, because it is well absorbed and improves the movement of blood and lymph through the vessels. Fruits and vegetables are alkaline, while meats and carbohydrates are acidic.

sample menu

When compiling the menu, you should refuse such products:

• alcohol, with the exception of red wine;
• sugar, soda, white pastries, fried foods;
• red meat, especially pork, as well as heavy meat dishes.

In addition, you can not combine with each other:

• sugars and starches;
• tea or coffee with dairy additives (cream, milk);
• citrus and cereals;
• meat and any starchy foods (potatoes, bread);
• different types of starchy foods, such as potatoes and bread.

1. Fruits and grains should be consumed on separate days.
2. Never take cereal products at the same time as pineapple and citrus juices - this leads to rapid weight gain.
3. Do not add milk or cream to coffee.

Casey paid special attention to red wine. He advised eating it only with black bread and drinking it after dinner instead of coffee or tea. According to the prophet, it does not lead to weight gain, does not cause fermentation in the intestines, but only when consumed separately from the rest of the food.

Edgar Cayce argued that when eating, you need to follow a well-balanced diet, giving preference to vegetables, fruits and non-starchy foods. Alkaline foods should be eaten with acid foods in a 4:1 ratio. At the same time, Casey considered coffee and cigarettes in moderate doses to be good for health.

For women

Proper weight loss is very important for the female body at any age, because a woman must first of all be healthy. With an illiterate approach to weight loss, the hormonal background can be significantly disrupted, and the state of health, psycho-emotional state, and such an important reproductive function for a young woman very much depend on it. However, a balanced diet is no less necessary for women of 70 years old, because at this age hormonal changes have already occurred on their own and it is extremely important not to aggravate the situation.

Nutrition rules

There are several important principles of a balanced diet that women must follow:

1. The ratio of proteins, fats, carbohydrates should be 5:2:3, that is, the emphasis when losing weight is more transferred to protein foods, while fats should be chosen only from healthy vegetable fats, and complex carbohydrates.
2. The ratio of the amount of food consumed for breakfast, lunch, dinner is 3:5:2, which will allow the body to fully function during the day and have a good rest at night.
3. The ratio of food - 60% should be raw vegetables, fruits, berries, nuts, the rest of the food - only healthy healthy foods.
4. Compliance with the drinking regime, in which the required amount of water drunk per day is determined by multiplying your own weight in kilograms by 0.3 liters - this will avoid both a lack and an excess of fluid, which are equally harmful to health.
5. Calorie counting in consumed products - for weight loss, their total amount should not exceed 1500 kcal / day.
6. Eating only in a positive mood, without distraction and negative emotions that can provoke uncontrolled eating and overeating.
7. Conducting periodic cleansing of the body to remove toxins, toxins, decay products is best with the help of fasting days on the appropriate products (juices, salads).
8. Ensuring sufficient physical activity - to burn calories and strengthen the body, it is necessary to exercise daily for at least 30 minutes, and it is better to visit the gym.

A balanced diet for a woman's weight loss should mainly consist of low-calorie foods with a lot of fiber. These include:

• cereals, cereals;
• seafood;
• vegetables fruits;
• lean meats and fish.

It is also useful to consume milk and dairy products, drink herbal infusions and clean water in a suitable amount. The maximum daily intake of fats should be 70 g. It is better if these are exclusively cold-pressed vegetable oils, which are sources not only of useful fatty acids, but also of many valuable elements.

For weight loss, women over 60 should add a few more to these rules:

1. Refuse meat, replacing it with fish.
2. Reduce the amount of salt and use only sea salt.
3. Exclude sausages, semi-finished products, any preservation (even homemade).
4. Reduce the amount of vegetable fats to 30 g per day, do not consume animals at all.
5. Remove all simple carbohydrates from the menu, instead of which eat foods rich in fiber.
6. Eggs include in the menu a maximum of 3 times a week.
7. Refuse fried and heavy meat dishes.
8. All dairy products used must be low fat only.

A diet for women, especially in old age, should be as balanced as possible and thought out to the smallest detail. After all, not so much the figure depends on it, but health and longevity.

sample menu

A balanced weekly diet for a woman's weight loss may be as follows:

The first day:

• in the morning - 150-180 g of milk oatmeal, 30 g of nuts;
• first snack - 0.2 l of yogurt or kefir;
• in the afternoon - 0.2 l of barley soup, 120 g of boiled potatoes, 120 g of steamed fish fillet;
• second snack - 50 g of chocolate (70%);
• dinner - 200 g of boiled turkey or chicken fillet (without fat and skin).

Second day:

• in the morning - 150–180 g of buckwheat, 120 g of boiled dietary meat (poultry, veal);
• first snack - 2 apples;
• in the afternoon - 0.2 l of mushroom soup, 120 g of stewed cabbage, 120 g of lamb, 30 g of dietary (black, bran, rye) bread;
• the second snack is a small portion of fat-free curd mass with dried apricots;
• dinner - 2 eggs, 0.2 l of tomato fresh.

Day three:

• in the morning - rice milk porridge with raisins;
• first snack - 1 grapefruit;
• in the afternoon - 0.2 l of lean borscht, a plate of fish stewed with vegetables, 30 g of dietary (black, bran, rye) bread;
• second snack - 0.2 l of pineapple juice;
• dinner - 200 g of steamed broccoli, 120 g of chicken in its own juice.

Day four:

• in the morning - a steam omelet from 2 eggs with tomato slices;
• first snack - 120 g fat-free curd mass with 1 tsp. honey;
• in the afternoon - 0.2 l of fish soup, 120 g of chicken chops, 120 g of cucumber salad;
• second snack - 0.2 l of fruit smoothie;
• dinner - 120 g of steamed fish fillet, a small portion of dietary cabbage.

Day five:

• in the morning - 180–200 g of wheat porridge, 0.2 l of orange fresh;
• the first snack - 50 g of dietary (black, bran, rye) bread, 30 g of cheese, 1 tomato;
• in the afternoon - 0.2 l of borscht, a small portion of multi-component cuts of boiled vegetables;
• second snack - 50 g dried apricots, 30 g nuts;
• dinner - 175-200 g of veal, 0.25 l of dry red wine.

Day six:

• in the morning - 200 g of cottage cheese casserole;
• first snack - 200 g of multi-component fruit slices with yogurt dressing;
• in the afternoon - 0.2 l of bean soup, 180-200 g of chicken in its juice, 0.25 l of dry white wine;
• second snack - 0.2 l of apple-carrot smoothie with berries;
• dinner - 200 g barbecue, vegetable slices, 0.25 liters of dry red wine.

Day seven:

• in the morning - scrambled eggs from 2 eggs, fresh fruit;
• the first snack is a small portion of fat-free curd mass with dried fruits;
• in the afternoon - 0.2 l of vegetable soup, 170–200 g of beetroot stew, 120 g of grilled lamb;
• second snack - 0.2 l of yogurt or kefir with berries;
• dinner - 200 g of stew, 150-180 g of sauerkraut.

If willpower allows, it will be useful to unload once a week, which will give the body a break and allow the toxins to be removed. This day is best spent on raw vegetables and fruits, not exceeding 800 calories.

A balanced diet menu for women over 60 will be slightly different. In this case, it is necessary to focus on the following consumption norms:

• vegetables and fruits to use in the amount of 1 kg;
• meat and fish - no more than 200 g;
• every other day, hard cheeses and eggs should be introduced into the diet;
• season each serving of salad with 1 tsp. vegetable oil;
• pamper yourself with dry wine once a week.

Physical activity doesn't have to be exhausting. Leisurely long walks, yoga or body flex are perfect.

For men

If excess weight in men does not appear for the same reasons as in women, and is accompanied by fat deposits in the abdomen while maintaining normal volumes of other parts of the body, it must be removed in a slightly different way. Sometimes for this it is enough just to improve nutrition by switching to a balanced diet so that the visceral (internal) fat that has settled on the internal organs is completely broken down. Of course, it is necessary to increase physical activity and switch to the right lifestyle, but the basis of weight loss in this case will be nutrition.

Nutrition rules

Compliance with a balanced diet for a man requires the following recommendations:

1. Nutrition should be fractional (at least 5 times a day), which will avoid the appearance of hunger, overeating, and most importantly, it will exclude the storage of fat in the body and will maintain a stable level of nutrients.
2. The portion size must be controlled so as not to overload the stomach, maintain the uniform functioning of the endocrine glands and the work of digestive enzymes, normalize intestinal motility, and prevent constipation.
3. It is imperative to have breakfast, including complex carbohydrates in the first meal, which will start metabolic processes and provide energy for the next day.
4. Dinner should be 3 hours before bedtime, the evening meal should be light, preferably protein.
5. The menu should be varied and complete in terms of nutrients, with a minimum amount or completely without simple carbohydrates, fatty, fried, and other junk food.
6. The basis of the diet should be protein products, whole grains, vegetables, fruits.
7. The liquid must be drunk evenly throughout the day, reducing its amount in the evening and bringing the daily volume to 2 liters.

To determine the appropriate daily caloric intake, you need to multiply the desired weight by 22. For example, if the goal is 80 kg, you should consume 1860 kcal per day. It is necessary to reduce the energy value of food gradually - within 2-4 weeks, so as not to create a stressful situation for the body.

In men, the conversion of carbohydrates to fats is slower than in women. Therefore, the most suitable food for male weight loss is foods containing complex carbohydrates, as well as animal proteins.

sample menu

Maintaining a balance in men's nutrition should be based on the use of healthy foods prepared in healthy ways, excluding frying with fat. An approximate balanced weekly diet for men can be based on the following menu:

The first day:

• in the morning (7:00) - 200 g of boiled herculean (oatmeal) flakes with dried fruits, 2 apples;
• for the second breakfast (9:00) - yogurt with berries, 1 banana, protein bar;
• for a lunch reception (12:00) - 0.3 l of pea soup, 200 g of chicken in its own juice, a small portion of rice porridge, 50 g of dietary (black, bran, rye) bread;
• for a snack (15:00) - 300 g of cottage cheese casserole, 1 banana, 1 grapefruit;
• for a light evening reception - 300 g of vegetable stew, 200 g of baked fish.

• in the morning (7:00) - scrambled eggs from 3 eggs with tomatoes, 200 g of fat-free curd mass with raisins;
• for the second breakfast (9:00) - fruit smoothie, 120 g of dried fruits with nuts;
• for a lunch reception (12:00) - 0.3 l of chicken broth, 150–180 g of buckwheat, 120 g of boiled veal, 50 g of dietary (black, bran, rye) bread;
• for a snack (15:00) - 200 g of seafood, 0.2 l of curdled milk or kefir;
• for a light evening meal - 150–180 g of boiled brown rice, 200 g of lamb stew, vegetable slicing.

• in the morning (7:00) - 300 g of multi-component fruit slices with yogurt dressing, 150-180 g of fat-free curd mass with 1 tbsp. l. honey;
• for a second breakfast (9:00) - a steamed omelette of 3 eggs and milk, 0.2 l of yogurt or kefir with berries;
• for a lunch reception (12:00) - 0.3 l of lean soup with barley, 3 potatoes "in uniform", 200 g of chicken in its juice, greens, 50 g of dietary (black, bran, rye) bread;
• for a snack (15:00) - 200 g cottage cheese casserole with raisins, fruit smoothie;
• for a light evening meal - 200 g of cabbage stew with rice, fresh vegetables, 0.2 l of tomato fresh juice, 50 g of dietary (black, bran, rye) bread.

Fourth:

• in the morning (7:00) - 300 g fat-free curd mass with pieces of fruit, 2 whole grain toasts;
• for a second breakfast (9:00) - 50 g of low-fat hard cheese, fruit smoothie;
• for a lunch reception (12:00) - 0.3 l of fish soup, 200 g of steamed broccoli, a small portion of mushrooms stewed in sour cream, 50 g of dietary (black, bran, rye) bread;
• for a snack (15:00) - a steamed omelette of 3 eggs with milk, carrot-apple fresh;
• for a light evening meal - 300 g of fish fillet, 200 g of multi-component cuts from boiled vegetables, bran or rye bread.

• in the morning (7:00) - 0.3 l of milk rice porridge with dried fruits, 150–180 g of fat-free curd mass with 1 tbsp. l. honey;
• for a second breakfast (9:00) - 200 g of zucchini baked with cheese, tomato fresh;
• for a lunch reception (12:00) - 0.3 l of lean borscht, 200 g of boiled dietary meat (poultry, veal), a small portion of baked cauliflower, 50 g of dietary (black, bran, rye) bread;
• for a snack (15:00) - 300 g of cottage cheese casserole, kefir with berries;
• for a light evening meal - 120-150 g of buckwheat, 200 g of chicken in its own juice.

• in the morning (7:00) - a steam omelette of 3 eggs with grated zucchini, 200 g of fat-free curd mass with raisins;
• for the second breakfast (9:00) - 200 g of pumpkin porridge, yogurt with fruit;
• for a lunch reception (12:00) - 0.3 l of meat broth, 300 g of turkey stewed with vegetables, 50 g of dietary (black, bran, rye) bread;
• for a snack (15:00) - 350 g of fruit and berry platter with nuts and yogurt dressing;
• for a light evening meal - 200 g of steamed lamb, 200 g of dietary cabbage, fresh tomato juice, bran or rye bread.

• in the morning (7:00) - 200 g of seafood, 200 g of pilaf with dried fruits and honey;
• for a second breakfast (9:00) - 200 g fat-free curd mass with raisins, fresh fruit;
• for a lunch reception (12:00) - 0.3 l of meat broth, 150-180 g of boiled potatoes, 200 g of turkey in its juice, vegetable slices, 50 g of dietary (black, bran, rye) bread;
• for a snack (15:00) - 200 g of carrot casserole, bran or rye bread;
• for a light evening meal - 200 g of baked fish, a small portion of beetroot salad, 50 g of dietary (black, bran) bread.

The above diet can be adjusted in accordance with the taste preferences of the man and taking into account individual food intolerance. However, it is necessary to replace dishes or products only with equivalent nutritional and energy values.

For a man, the optimal rate of weight loss is considered to be a monthly loss of no more than 5 kg of weight and 10 cm of waist circumference. Such results can be achieved with a balanced diet that does not bring moral and physical discomfort. With this approach to getting rid of excess weight, the balance of vitamins and nutrients will be maintained, and a stable long-term result will be guaranteed.

Getting out of the diet

Human nutrition should always be balanced, and not just during weight loss. Therefore, there is no need to completely go out of the diet. If desired, you can increase the calorie content of the diet or add new, but always healthy foods to it.

In any case, the following rules should be followed:

1. Change the composition or energy value of food gradually, doing it within 2-3 weeks.
2. Observe the ratio of BJU - 3: 2: 5.
3. Do not break the drinking regime.

A balanced diet should become a way of life, because for a full-fledged life, a person daily and constantly needs a complete set of all micro- and macronutrients. If you ensure their continuous supply in sufficient quantity and the correct ratio, then the problem of excess weight will not bother, the body will become much healthier, and appearance more attractive.

Most diets can easily ruin your health with no visible results - the lost pounds will quickly return, taking a couple more with you! Is it possible to lose weight correctly without harming your body? And how to achieve long-term results and maintain weight? There is one answer to both questions - a balanced diet.

A balanced diet for weight loss implies a clear daily diet plan that includes all the necessary vitamin and mineral components for health and well-being. The basic goal is to improve the body, and losing weight in this case is considered a very pleasant bonus.

Everyone who has embarked on the path of a balanced diet should get acquainted with the basic principles that will help in the implementation of the plan:

• Competent ratio of BJU (proteins / fats / carbohydrates). According to nutritionists, a typical daily diet should be based on the following scheme: 1 part of protein, 2 parts of fat and 3 parts of carbohydrates. This ratio in nutrition is conditional, and in each individual case, age, initial weight and the presence of any chronic diseases should be taken into account. To determine the most accurate ratio of BJU in the daily diet, you can contact a qualified dietitian.
• The following ratio is considered optimal: 3 basic meals + 2 snacks. It is also important to correctly distribute the amount and calorie content of food throughout the day. Approximately half of all nutrients in the daily diet should come from lunch, and the remaining half should be distributed between the rest of the meals.
• Counting calories. When practicing a balanced diet, it is important to have at least a rough idea of ​​the calorie content of foods. To maintain the current weight, the daily norm should be no more than 2000 calories, and for weight loss - a maximum of 1500. The exact amount directly depends on age and general activity throughout the day.
• Moderation. Nutritionists recommend eating small portions - from 200 to 400 grams, this will help you lose weight faster.
• Rationality. You should create a menu for each day based on the list of allowed foods - this will reduce the amount of junk food and excess calories, while maintaining a feeling of satiety after each meal.
• Rhythm. Regular meals play a big role in a balanced diet - do not wait for hunger or skip one of the meals to reduce the daily calorie intake. At the peak of hunger, metabolism slows down significantly, a person is able to eat much more than he should, and calories are likely to turn into excess fat and accumulate in the sides.
• Drinking mode. Drinking enough pure water every day can greatly enhance the effect of a balanced diet. Nutritionists recommend drinking a glass of warm water about an hour before meals - this measure can be an effective prevention of overeating.

Nutrition with a balanced diet is not, but rather a way of life. Such nutrition helps to achieve the optimal weight mark and maintain it without much effort.

A balanced diet for a week for weight loss: a rough plan

Nutrition according to this scheme is based on a variety of foods and dishes while maintaining the correct proportion of proteins, fats and carbohydrates.

Monday

• Breakfast: omelet from 1-2 eggs and a cup of green tea without sugar, 1-2 bread;
• Snack: 100 grams of cottage cheese + orange / medium apple;
• Lunch: meat chop, boiled rice and salad;
• Snack: a glass of fresh juice;
• Dinner: baked fish, stewed cabbage.

• Breakfast: 2 whole wheat pancakes, 1 tsp. jam, a cup of unsweetened green tea;
• Snack: fruit salad (can be seasoned with unsweetened yogurt);
• Lunch: boiled chicken breast, 2 small boiled potatoes;
• Snack: a glass of orange juice;
• Dinner: steam cutlets, green bean garnish.

• Breakfast: muesli with low-fat milk, banana;
• Snack: a glass of vegetable juice, 100 grams of low-fat cottage cheese;
• Lunch: lean beef soup (sour cream is not recommended);
• Snack: a glass of low-fat kefir, a fruit of your choice;
• Dinner: vegetable salad with chicken pieces.

• Breakfast: unsweetened yogurt, whole grain bread with jam;
• Snack: a handful of fresh berries or dried fruits;
• Lunch: baked fish, cabbage salad, a cup of herbal tea;
• Snack: up to 100 grams of low-fat cottage cheese;
• Dinner: boiled chicken fillet.

• Breakfast: oatmeal with low-fat milk, a piece of hard cheese;
• Snack: a glass of kefir and any fruit;
• Lunch: stewed chicken fillet, boiled cauliflower side dish;
• Snack: low-fat cottage cheese (maximum - 100 grams);
• Dinner: steamed sea fish, light vegetable salad.

• Breakfast: 2 boiled eggs, bread, a cup of green tea;
• Snack: fruit of your choice (except citrus);
• Lunch: durum wheat pasta, baked champignons, a glass of juice;
• Snack: 1 fruit (you can citrus fruits);
• Dinner: stewed beans in tomato sauce.

Sunday:

• Breakfast: 2 whole wheat toasts + 1 tsp. jam, a small cup of coffee;
• Snack: a glass of low-fat kefir, an apple;
• Lunch: chicken soup with vegetables;
• Snack: bread with a piece of salted fish, a cup of green tea;
• Dinner: rice with vegetables.

What you can on a diet: a list of allowed foods

• "fat burner" products - pineapples, citrus fruits, natural spices;
• sources of vegetable fiber - cereals, any cereals, whole grain bread in moderation;
• protein sources - chicken eggs, lean meat and fish;
• dairy products - sour-milk drinks, cottage cheese, skim milk;
• healthy fats (sources of valuable omega-3 acids) - nuts, vegetable oils, avocados;
• "antioxidant" products - berries, dried fruits, onions, garlic, seafood;
• drinks: purified water without gas, unsweetened green tea, compote without sugar, fresh juices (not from bags).

What can not be on a diet: a list of prohibited foods

On a diet you can not eat:

• salt - better (if very difficult - at least limit its consumption to 1 tsp / day);
• fast food dishes;
• fatty, fried and smoked foods;
• fish and meat canned food;
• shop sweets, pastries and confectionery;
• sweet soda, juices from packages, sweet tea;
• fatty broths.

Product Replacement

Compared to rigid and aggressive diets for the body, in a balanced diet, the menu for every day is not static - foods in the diet can be safely replaced with similar ones (from the same food group).

Of course, instead of vegetables, you can not eat an extra portion of pasta, and instead of a banana - cottage cheese. But it is quite possible to alternate different fruits (depending on personal preferences), to choose other types of fermented milk products (except for sweet yoghurts and curds with filling).

How to cook?

The main task is to preserve the maximum benefit from the consumed products. The best ways to cook with a balanced diet are baking, boiling,. When cooking any dish, you should exclude additional fats and oils - for example, cook in foil, a kitchen sleeve, on baking paper, use Teflon-coated dishes. The addition of vegetable oil or fat significantly reduces the usefulness of cooked food.

In the spring-summer season, you can focus on raw vegetables and fruits, which contain a maximum of vitamin and mineral components for human health.

Recipes for a balanced diet

Salad with shrimp

• Boil shrimp until tender and remove shells.
• Mix tomato slices and lettuce leaves in a dish, add shrimp.
• As a dressing, you can use unrefined olive oil + lemon juice.

Vegetable pilaf

• Lightly fry finely chopped onions, grated carrots and bell peppers in a Teflon pan.
• Steam long rice separately.
• Pour cooked rice into a pan with vegetables, add spices and fresh herbs to taste.

Vitamin Omelet

• Beat 2 eggs + 1 protein, add a pinch of black pepper.
• Cook in a frying pan without adding oil, cooking time - 10 minutes over low heat.

Breaded cauliflower

• Cauliflower must be thoroughly washed and divided into small inflorescences.
• Dip each floret in turn into the beaten egg white and then into the semolina.
• Put the breaded cabbage on a baking sheet and bake in the oven for about 30 minutes until cooked.

Vegetable stew

• Washed and peeled vegetables (zucchini, eggplant, carrots, sweet bell peppers and tomatoes) cut into cubes.
• Simmer over low heat for about 1 hour, at the end of cooking add a pinch of black pepper and other spices to taste.

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

There are several principles for a balanced diet:

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

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

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

Benefits of a balanced diet

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

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

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

How to make a menu correctly

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

• for breakfast, you can eat a boiled egg and yogurt, you can add a pear or an apple to this;
• for lunch, a 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.

2016-11-04

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

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

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

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

What is a balanced diet?

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

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

What is it for?

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

What should be the menu of a balanced diet

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

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

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

Products for a balanced weight loss menu

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

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

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

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

Balanced diet menu for weight loss

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

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

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

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

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

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

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

Before going to bed: a glass of kefir.

If you liked this article, please vote for it:(32 Votes)

07-10-2014

56 741

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