KETO Complete Official site
Share this

Balanced diet: principles, menus for weeks and months

products for a balanced diet

A balanced diet is a nutritional system based on participation in a menu of products that contain all the nutrients necessary for the body. Reducing the caloric content in the diet is due to the exclusion of snacks. As a result of this approach, weight is reduced without stress and hunger.

The main benefits of a balanced diet

This weight loss approach has the following benefits:

  1. Thanks to a balanced diet, the body receives all the necessary vitamins, useful micro -elements, proteins, fats and carbohydrates. During the diet, one does not feel hungry.
  2. Products included in the menu have a positive effect on the function of the heart, liver, lungs, gastrointestinal tract and the whole body. In addition, it begins to clean itself as a result of the elimination of waste products, excess water and toxins.
  3. Proper nutrition not only helps to lose extra weight, but also improves the condition of nails, hair, skin.
  4. A balanced diet reduces the chances of developing cancerous tumors.
  5. Lost weight is not returned.

The principle of a balanced diet

To achieve results, you need to follow the basic rules:

  1. The ratio of BJU in the menu: protein and fat - 30%, carbohydrates - 40%. Thanks to this distribution, the body is supplied with complete energy and building materials.
  2. You should eat 3 times a day + 2 snacks, with half of the nutrients in the food coming from breakfast and lunch, and the rest for dinner and snacks.
  3. Calorie counting is recommended. To lose weight, the energy value of the menu should not exceed 1500 kcal.
  4. You need to eat in small portions, each 200-300 g.
  5. Only permitted foods should be included in the diet.
  6. It is recommended to take food at the same time. Thanks to the regimen, nutrients are better absorbed and digested.
  7. Drink at least 2 liters of water daily. A glass of liquid is recommended every morning on an empty stomach. To avoid overeating, you should drink water 1 hour before meals.
  8. 2 hours before bedtime, allowed to drink a glass of kefir, after which nothing can be eaten until morning.
  9. Need to reduce the amount of salt consumed.

You can drink coffee or tea without sugar between meals. Products are recommended boiled, baked, stewed. When preparing food, do not use extra oils and fats.

Allowed and Prohibited Products

A balanced diet includes the following foods:

  • citrus fruits, pineapple, avocado, plum, apple, kiwi;
  • natural spices;
  • cereals: pearl barley, millet, soba;
  • fish and lean meats;
  • chicken and quail eggs;
  • Wheat bread;
  • beans, tomatoes, peppers, zucchini, cabbage;
  • green;
  • bitter chocolate;
  • skim milk, cottage cheese, cheese, kefir, yogurt;
  • Chocolate rice;
  • olive oil and flaxseed, nuts;
  • seafood;
  • mushrooms;
  • garlic, onions;
  • cherries, cranberries;
  • fresh juice, sugar -free compote, sugar -free green tea, still water.

Prohibited Products:

  • round rice;
  • fatty fish and meat;
  • candy, fuel, sweets;
  • canned meat and fish;
  • smoked, fried and fatty foods;
  • snacks;
  • fat broth;
  • sweet tea, juice from the package, sweet soda.

The important thing in building a diet

Diet for diet is made in such a way that no more than 1500 kcal is supplied with food during the day. Unlike other diets, this weight loss system is well tolerated, but the following should be considered:

  1. You should not miss breakfast, because otherwise the metabolic process begins to slow down in the body.
  2. Allowed to eat snacks, but only fresh vegetables and fruits that do not burden the stomach.
  3. Drink water before each meal. With his help, the work of the stomach is started. In addition, fluid fills these organs, allowing you to avoid overeating.
  4. 4-5 hours should elapse between meals. During this time, the digestive system has time to process food.
  5. After eating, do not drink water and tea for 30 minutes.
  6. Such a diet is considered low in calories, so weakness may occur. To avoid this, you should take vitamin complexes. They fill nutritional deficiencies and improve mood.
  7. To speed up the process of losing weight, you can exercise. Exercise should be done in the morning, and jogging will be beneficial before bed.

The last meal must be 3 hours before bedtime. During this time, the digestive system has time to process food. In a week, you can get rid of 3-5 kg or lose 15-20 kg per month.

Example of a balanced diet menu for a week

There are many menu options for a balanced diet week. When compiling a diet, it is necessary to use products from the list of allowed foods.

Sample menu for each day:

Monday

  1. Breakfast: oatmeal with apple slices and 1 tsp. love.
  2. Snacks: omelet 2 steamed eggs.
  3. Lunch: cabbage and green salad, seasoned with sour cream, beef stew with green beans.
  4. Afternoon snacks: low -fat cottage cheese, apples.
  5. Dinner: a small piece of chicken fillet, 300 ml of kefir or yogurt.

Tuesday

  1. Breakfast: a slice of bread with cheese and tomatoes.
  2. Snack: 2 cheesecakes with sour cream.
  3. Lunch: chicken pieces, bean soup, chopped vegetables.
  4. Afternoon snack: fruit salad served with yogurt.
  5. Dinner: cucumber, scrambled eggs from 2 eggs.

Wednesday

  1. Breakfast: cottage cheese casserole and apples with sour cream.
  2. Snacks: plain yogurt with berries.
  3. Lunch: boiled cabbage with lamb, beets.
  4. Afternoon snack: 30 g of dark chocolate.
  5. Dinner: vegetable salad with herbs.

Thursday

  1. Breakfast: sliced fruit, seasoned with yogurt.
  2. Snacks: 2 tomatoes, 2 boiled eggs.
  3. Lunch: fish soup, steamed fish fillets, vegetables.
  4. Afternoon snack: 200 ml of kefir or yogurt.
  5. Dinner: millet porridge cooked in milk.

Friday

  1. Breakfast: cottage cheese with pieces of fruit, scrambled eggs.
  2. Snack: 2 slices of low -fat cheese, a glass of tomato juice.
  3. Lunch: cabbage soup, boiled beef, herbs.
  4. Afternoon snacks: fruits.
  5. Dinner: buckwheat, fish fillet.

Saturday

  1. Breakfast: carrot and apple salad, seasoned with sour cream.
  2. Snacks: cottage cheese with raisins.
  3. Lunch: boiled chicken, corn porridge, tomatoes.
  4. Afternoon snack: citrus fruits.
  5. Dinner: vegetable stew.

Sunday

  1. Breakfast: a handful of nuts and dried fruit.
  2. Snack: half a glass of yogurt with berries.
  3. Lunch: vegetable soup without meat, boiled liver in sour cream sauce.
  4. Afternoon snack: cottage cheese with pieces of fruit.
  5. Dinner: vegetable salad, steamed omelet.

This menu can be used as a basis. A diet for a month is considered the most optimal for obtaining results.

A balanced diet for a month

To maintain good health, you need to follow a balanced diet for a long time. Thanks to this diet, toxins and toxins are removed, excess adipose tissue is broken down. As a result, a person not only loses weight effectively, but also looks younger.

Monthly menu

Balanced diet for weight loss - menu for a month by day:

Day 1

  1. Breakfast: bananas and cottage cheese, tea.
  2. Snacks: apples.
  3. Lunch: buckwheat porridge, mushroom soup, chicken meatballs.
  4. Afternoon snacks: fruits.
  5. Dinner: salad, grilled fish.

Day 2

  1. Breakfast: porridge cooked in water, berries, tea.
  2. Snacks: bananas and cottage cheese.
  3. Lunch: salad, tomato soup, chicken fillet.
  4. Afternoon snack: vegetable salad.
  5. Dinner: grilled fish, boiled potatoes.

Day 3

  1. Breakfast: apples, porridge on the water, tea.
  2. Snacks: boiled eggs.
  3. Lunch: chicken pieces, rice soup.
  4. Afternoon snack: fruit salad.
  5. Dinner: boiled rice, grilled turkey.

Day 4

  1. Breakfast: muesli without sugar, an apple, 250 ml of low -fat milk.
  2. Snacks: nuts.
  3. Lunch: grilled fish, fish soup.
  4. Afternoon snacks: cottage cheese, tea.
  5. Dinner: cottage cheese, boiled eggs, cabbage salad.

Day 5

  1. Breakfast: oat cake, tea without sugar.
  2. Snacks: tangerines.
  3. Lunch: chicken breast, boiled rice, cucumber.
  4. Afternoon snacks: vegetable salad, tea.
  5. Dinner: buckwheat porridge cooked in water, beef stew, cucumber.

Day 6

  1. Breakfast: croutons with bread and butter, natural juices.
  2. Snacks: apples.
  3. Lunch: salmon fillet with vegetables, bran bread, kiwi.
  4. Afternoon snacks: boiled eggs, cottage cheese.
  5. Dinner: vegetable casserole, grilled fish.

Day 7

  1. Breakfast: rice porridge cooked in water, toast, tea.
  2. Snacks: pears.
  3. Lunch: vegetable salad, cheese soup.
  4. Afternoon snacks: vegetable stew, kefir.
  5. Dinner: seaweed, boiled fish, a slice of bread.

The menu for the next 3 weeks is almost the same.

Recipe

A balanced diet involves the preparation of a variety of dietary foods.

Breakfast

Baked cheesecake. Ingredients:

  • 3% cottage cheese - 200 g;
  • semolina - 100 g;
  • dates - 4 seeds. ;
  • honey - 20 g;
  • eggs - 1 pc. ;
  • flour - 70 g.

Cottage cheese is crushed with a fork and mixed with semolina. Add the eggs and knead the dough. Dates are washed, pitted and finely chopped. Stir in the batter with the honey. Stir, form small cakes and roll in flour. The baking sheet is covered with parchment, cheesecake is spread on it and baked in a preheated oven for 30 minutes.

Cottage cheese casserole. Ingredients:

  • low -fat cottage cheese - 200 g;
  • bananas - 1 pc. ;
  • chicken eggs - 1 pc. ;
  • rye flour - 2 tbsp. l.

Flour, eggs are put into the curd and mixed until well blended. Bananas are kneaded with a fork and added to the batter. The resulting mass is spread in small forms and baked in the oven for 40 minutes.

Dinner

Green cream soup. Ingredients:

  • broccoli - 250 g;
  • carrots - 1 pc. ;
  • spinach - 150 g;
  • celery stalks - 100 g;
  • processed cheese curd - 2 grains. ;
  • green;
  • air - 1 l.

The vegetables are peeled and cut into small cubes. Boil, drain the water and collect the new ones. Bring to a boil, add the cottage cheese and cook for 5 minutes over low heat. Cool and beat in a blender. Sprinkle with herbal ingredients.

Vegetable stew with fish. Ingredients:

  • cod - 150 g;
  • carrots - 1 pc. ;
  • Bulgarian pepper - 150 g;
  • zucchini - 100 g;
  • cauliflower - 200 g;
  • tomato paste - 70 ml.

Grate carrots on a coarse grater, peppers and zucchini cut into cubes, chopped cabbage. All vegetables are put in a pot with a thick wall, covered with water and cooked for 15 minutes. Cut the cod fillets into small cubes and add the vegetables. Keep covered for 40 minutes. Add the paste just before done.

Dinner

Roast turkey. Ingredients:

  • turkey fillet - 200 g;
  • cheese - 50 g;
  • tomato - 3 seeds.

Turkey fillkey is washed, beaten and placed in a small plate. Tomatoes are washed, cut into slices and placed on top of the meat. Place in the oven for 20 minutes. Rub the cheese, sprinkle with the fillets and send to the oven for another 10 minutes.

Omelette with vegetables. Ingredients:

  • eggs - 3 seeds. ;
  • garlic - 1 pc. ;
  • bell pepper - 1 pc. ;
  • tomato - 2 seeds. ;
  • milk - 70 ml.

Tomatoes cut into slices, onions - in half rings, peppers - in slices. Place on a greased baking sheet. Beat eggs with milk, pour over vegetables and boil in oven for 6-8 minutes.