Balanced nutrition: ready-made menu for the week for women. Meal plan: lose weight in a month Simple balanced diet

Do you dream of losing weight deliciously and with pleasure! And the main thing is to get a long-term and healthy result? It is possible if you follow a balanced diet for weight loss. I will help you create a menu for the week... A super cheat sheet for losing weight is in this article!

Hello, my dear readers, Svetlana Morozova is with you. Why now, in our well-fed age, when almost everyone can eat nutritiously, do many still prefer to starve for the sake of being slim?

Friends, read the article further, there will be a lot of interesting things in it! And anyone who wants to: restore their health, get rid of chronic ailments, start eating properly and much more, starting from today, go to this and get FREE video lessons from which you will learn:
The cause of infertility in modern married couples.
How to feed a child?
How does a piece of meat become our flesh?
Why do you need protein?
Causes of cancer cells.
Why is cholesterol necessary?
Causes of sclerosis.
Is there an ideal protein for humans?
Is vegetarianism acceptable?

Do you want to lose weight? Interested in diets?
Bottom line
The menu is quite simple to create. You just rarely have time for this, right?
It will be easier if you always have a list of prohibited foods and healthy ones that you can combine as you please.
And which ones we remove:
Salt. If possible, it is better not to add salt at all. If you can’t live without salt, then you need to limit it to 1 tsp. in a day.
Fast food;
Fatty, fried, smoked, salted;
Canned food;
Sweets;
Bakery;
Soda, packaged juices, sweet teas;
Rich broths.

A balanced and varied diet is, of course, good. 70% success in any business. But don’t forget about sports, good sleep and positive emotions - without them you won’t be able to disperse. Which means you won’t lose weight.
Leave questions in the comments, share your experiences and favorite healthy food recipes.

Most diets can easily ruin your health without any visible results - the lost kilograms will quickly return, taking a couple more with them! Is it possible to lose weight correctly without harming your body? 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 vitamins and minerals for health and well-being. The basic goal is to improve the health of the body, and losing weight in this case is considered a very pleasant bonus.

Anyone who has embarked on the path of a balanced diet should become familiar with the basic principles that will help in achieving their plans:

Proper ratio of BZHU (proteins/fats/carbohydrates). According to nutritionists, a typical daily diet should be structured according to the following scheme: 1 protein part, 2 parts fat and 3 carbohydrate parts. This ratio in nutrition is conditional, and in each individual case it is worth taking into account age, initial weight and the presence of any chronic diseases. To determine the most accurate ratio of BJU in your daily diet, you can contact a qualified nutritionist.
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 at lunch, and the remaining half should be distributed between other 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 your current weight, the daily intake 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 during the day.
Moderation. Nutritionists recommend eating small portions - from 200 to 400 grams, this will help you lose excess weight faster.
Rationality. You should create a menu for every day based on the list of allowed foods - this will reduce the amount of junk food and excess calories, while maintaining a feeling of fullness after each meal.
Rhythm. Regular meals play an important role in a balanced diet - you should not wait to feel hungry or skip one of the meals to reduce the daily amount of calories. 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 regime. Drinking enough clean water daily can significantly enhance the effects 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.

Eating a balanced diet is not a lifestyle, but rather a way of life. This diet helps you achieve your optimal weight 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 of 1-2 eggs and a cup of green tea without sugar, 1-2 pieces of 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 grain pancakes, 1 tsp. jam, a cup of unsweetened green tea;
Snack: fruit salad (can be topped with unsweetened yogurt);
Lunch: boiled chicken breast, 2 small boiled potatoes;
Snack: a glass of orange juice;
Dinner: steamed cutlets, side dish of green beans.

Breakfast: muesli with low-fat milk, banana;
Snack: a glass of vegetable juice, 100 grams of low-fat cottage cheese;
Lunch: lean beef soup (add sour cream is not recommended);
Snack: a glass of low-fat kefir, 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, 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, side dish of boiled cauliflower;
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 fruits);
Lunch: durum wheat pasta, baked champignons, a glass of juice;
Snack: 1 fruit (citrus fruits are fine);
Dinner: stewed beans in tomato sauce.

Sunday:

Breakfast: 2 whole grain 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 do on a diet: list of allowed foods

“fat burner” products - pineapples, citrus fruits, natural spices;
sources of plant fiber - cereals, any cereals, whole grain bread in moderation;
protein sources - chicken eggs, lean meat and fish;
dairy products - fermented 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 carbon, unsweetened green tea, compote without sugar, fresh juices (not from packages).

What you can't do on a diet: list of prohibited foods

On a diet you cannot eat:

salt is better (if it is very difficult, at least limit its consumption to 1 tsp/day);
fast food dishes;
fatty, fried and smoked foods;
canned fish and meat;
store-bought sweets, baked goods and confectionery;
sweet soda, packaged juices, sweet tea;
fatty broths.

Product replacement

Compared to diets that are strict and aggressive 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, you can’t eat an extra serving of pasta instead of vegetables, and cottage cheese instead of a banana. But it is quite possible to alternate different fruits (depending on personal preferences), choose other types of fermented milk products (except for sweet yoghurts and filled cheeses).

How to cook it correctly?

The main task is to preserve maximum benefits from the products you consume. The optimal methods of cooking for a balanced diet are baking, boiling,... When preparing any dish, you should exclude additional fats and oils - for example, cook in foil, a kitchen “sleeve”, on baking paper, use Teflon-coated utensils. Adding 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 the shrimp until tender and remove the shells.
Mix tomato slices and lettuce leaves in a dish, add shrimp.
You can use unrefined olive oil + lemon juice as a dressing.

Vegetable pilaf

Lightly fry finely chopped onion, grated carrots and bell pepper in a Teflon frying pan.
Separately, steam long rice.
Pour the cooked rice into a frying pan with vegetables, add spices and fresh herbs to taste.

Vitamin omelet

Beat 2 eggs + 1 white, 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, one at a time, into the beaten egg white and then into the semolina.
Place the breaded cabbage on a baking sheet and bake in the oven for about 30 minutes until done.

Vegetable stew

Cut washed and peeled vegetables (zucchini, eggplant, carrots, sweet bell peppers and tomatoes) 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.

Nutritionists constantly repeat the need to eat healthy and balanced. We listen obediently and nod our heads, agreeing with the experts. But how many of us know what this “balanced nutrition system” is? What criteria indicate that the diet is unbalanced? And won’t such a nutrition program add fat to your sides?

What is a balanced diet

A balanced diet is a nutritional system that supplies the body with the nutrients, vitamins and minerals necessary to maintain the functionality of cells, tissues, individual organs and the entire system that is the human body.

Failure to maintain a balanced diet can lead to various health problems: from chronic fatigue and lack of energy to dysfunction of vital organs. This type of diet does not belong to nutritional systems designed specifically for weight loss, but by following it, you can be sure that your body will not gain kilograms of fat.

A properly formulated balanced diet should consist of all major food groups in optimal proportions. Following the recommended diet will help you avoid excess weight. But the correct calorie content is not the only requirement for a balanced diet. It is important to ensure that the body receives the vitamins and other beneficial substances it needs every day. Most nutritionists in the world agree that one of the most balanced is the classic Mediterranean diet. If you take it as a basis, it’s easy to create a balanced menu for a week or even a month.

A balanced diet under a microscope

No diet can be called balanced if it does not have enough carbohydrates, fats, proteins, fiber, vitamins or minerals. Let's briefly remember why the body needs these substances.

Carbohydrates. It is very difficult to achieve a zero carbohydrate content in the diet, but if this happens, then you can be sure that such nutrition will do more harm than good to the body (even with severe obesity). Carbohydrates serve as the main source of energy. In addition, they are necessary to maintain muscle shape (with a deficiency of carbohydrates, building protein from the muscles is consumed), these same substances serve as “food” for beneficial bacteria living in the intestines. Nutritionists advise composing your diet so that it consists of 45% carbohydrates (ideally, these should be slow carbohydrates).

Squirrels. The human body is, in fact, a collection of different proteins (scientists have counted from 30,000 to 50,000 types of protein compounds in our bodies). Protein food is a source of essential proteins, it is necessary for the formation of DNA, enzymes, hormones and special proteins in the body responsible for the transport of oxygen, blood and the growth of muscle tissue, it is indispensable for the health of bones, hair, and nails. Without exaggeration, every cell in the human body needs proteins. The source of this nutrient should be natural food, since the bioactivity of protein food supplements is much worse. Although protein abuse is just as dangerous for humans as nutrient deficiency.

Cellulose. Another name for this substance is dietary fiber. This is a special type of carbohydrate that is not absorbed by the body. The indispensability of fiber is that it is responsible for the proper functioning of the intestines and maintains healthy microflora in it, improves digestion, removes toxins from the body and reduces the risk of cancer. But when taking large amounts of fiber, it is important to ensure that you drink enough fluids, otherwise there is a risk of constipation.

Vitamins. You can talk about the benefits of these substances for a very long time, and about each separately. In short, each of them performs its own function, which together is manifested by the correct growth, development and smooth functioning of the entire system of the human body. As a rule, a lack of any of the vitamins triggers a domino effect and ultimately the entire body suffers.

Minerals. Our bodies cannot produce minerals on their own, so it is important to replenish them through food. Each mineral, like vitamins, plays a specific role in the body. Maintaining mineral balance is the key to the proper functioning of all organs and systems, including healthy bones, teeth, skin and hair, correct blood formula and healthy metabolism.

How to make your diet balanced: basic rules

For a truly balanced nutritional system, it is important to pay attention not only to what we eat, but also how often. According to most experts, proper nutrition should consist of 5-6 meals, although some nutritionists (mainly in the West) defend the right to 3 meals a day. But both the former and the latter agree that perhaps the main meal of the day is breakfast, so it should absolutely not be skipped. Each meal should contain foods from different food categories (during the day you should eat food from all permitted groups), and portion sizes should be moderate and correspond to the required calorie content. By the way, there are several opinions regarding calorie content. The most popular version says that a man’s daily diet should be 2320 kcal, while women need only consume 1900 kcal per day.

Alcohol in a balanced diet is, if not completely prohibited, then strict restrictions are imposed on its use. In addition to alcohol, you should also control portions, and also limit your consumption of foods rich in saturated lipids and trans fats, and be careful about cholesterol foods.

In addition, a diet cannot be called balanced if the daily diet includes less than 2 liters of pure non-carbonated drinks and there is no room for moderate physical activity. Water and sports are the two “building blocks” without which it is impossible to achieve balance in the body.

Components of a Balanced Diet

Dairy

What's prohibited

Foods that do not fit into the above categories are considered unhealthy for humans and are not included in a balanced diet. Among the most popular foods that “unbalance” a healthy diet are candy, cakes, chips and other fast food snacks. If you really want to, then on rare occasions you can treat yourself to a dessert as a form of relaxation, but in this case it is better to give preference to an option containing less than 145 kcal.

Everyone has their own balance

This diet is not a nutrition plan with a clear definition of the amount of food. A balanced menu for everyone is unique, their own. What different organisms need depends on different factors:

age;
gender;
lifestyle;
health conditions;
physical activity.

In addition, vegetarians, meat lovers, pregnant women and athletes have their own balanced nutrition options. There are also variations of the diet for maintaining a healthy weight and for obese people.

Standard option. This is the skeleton around which you can create different diet options while maintaining the key principles.

Breakfast of any balanced diet consists of carbohydrates (cereals), 1 fruit and protein. A snack is always a fruit or vegetable (can be in the form of juice or salad). A balanced lunch should contain proteins, vegetables and complex carbohydrates (for example, a slice of whole grain bread or cereal). The second snack in this food system is dairy products and a vegetable or fruit. For dinner, it is good to eat fish or meat (alternate), beans, complex carbohydrates and vegetables.

Meat free option. For breakfast, you can prepare an omelet from 2 eggs (in olive oil) and drink. A fruit salad is good for a snack, and bean soup and coleslaw for lunch. For a second snack, choose nuts or dried fruits, and for dinner, risotto and fresh ones are suitable.

Option for weight maintenance. People watching their figure can have breakfast without remorse with their favorite porridge with 2 egg whites, after which they can eat more and drink either. It’s healthy to have a snack, and have fish and stewed vegetables for lunch. For a second snack, it is useful to eat yogurt and. If you don’t want dinner to leave fat on your sides, then your option is stewed cabbage with chicken breast and a glass of herbal tea.

Option for obesity. There are special medical diets to treat obesity, but a balanced diet can also help you lose weight. It is useful for obese people to have breakfast with low-fat cottage cheese and carrot salad. For snacks during the day, you can take fruits, berries or cottage cheese. For lunch it is useful to eat vegetarian borscht, 100 g of lean meat and some stewed vegetables. A good option for dinner is steamed fish and vegetables.

Option for athletes. Breakfast for active people can consist of boiled eggs and milk. You can have lunch with your favorite type of meat and salad, and dinner, for example, with fish and boiled salad. For a snack, choose fruit or vegetable juices.

Option for pregnant women. Pregnancy is a special period when the female body requires a specific diet. The following menu can serve as an example. Breakfast is milk porridge, a snack is yogurt, lunch is soup, fish and stewed vegetables, a second snack is fruit salad, and for dinner unsalted cheese and vinaigrette.

Balanced diet for weight loss

Although the initial goal of a balanced diet is not to get rid of excess weight, but with the correct calculation of daily caloric intake, this nutritional system will help you lose weight without harming the body. As a rule, for quick and effective weight loss, it is enough to reduce the calorie intake to 1200 kcal per day. And based on this figure, enter permitted food into the menu. These may be the following products:

chicken breast;
sea fish;
low-fat cottage cheese;
natural yogurt;
kefir;
eggs;
unsweetened fruits;
porridge;
whole wheat bread;
vegetables (except starchy ones);
water.

Menu for 1000 kcal. This diet can be used when you need to quickly lose up to 5 kg. In this case, it is useful to have low-fat cottage cheese (about 70 g) for breakfast, have a fruit snack (apple, grapefruit), eat vegetable soup for lunch, and have a handful of nuts in the afternoon. Boiled chicken breast (about 100 g) is suitable as a dietary and proper dinner.

Menu for 1200 kcal. This is an option for a balanced “non-starvation” diet, but very effective for weight loss. In this version of the diet, you can have a boiled egg, whole grain toast, a tomato and a cup of coffee for breakfast. A glass of kefir and a piece of fruit will help satisfy your hunger between breakfast and lunch. For lunch, soup, fresh vegetable salad and 100 g of fish or chicken are suitable. An orange and some natural yoghurt is an example of a balanced afternoon snack. For dinner, you can cook a portion of rice with lean meat, and before bed, drink a glass of chamomile tea.

Menu for 1500 kcal. This weight loss menu is best suited for people with high physical activity or intense sports. For such people, a nutritious breakfast of wheat porridge/cottage cheese is necessary. Next comes a snack of a large and berry cocktail (for example, black currants rich in vitamins and minerals). For lunch, you can treat yourself to asparagus soup with croutons, eat 150 g of lean meat or fish and a salad of fresh vegetables. For a snack, you can choose dried fruits or nuts and wash it all down with green tea. A good example of a dinner would be a vegetable salad and stuffed peppers.

But following a low-calorie, balanced menu is not the key to successful weight loss. To truly enjoy the results, it is important not to forget about physical activity and the need to drink a lot of water.

It is not without reason that nutritionists always emphasize the need to maintain a balanced diet. Poor nutrition always leads to the development of serious diseases. A balanced diet is the key to maintaining good health and well-being. According to recent studies, even a person’s mood depends on his diet. So make sure your diet is balanced. Moreover, it is not at all difficult to do this.

The problem of excess weight is a headache for many people. Women especially suffer from fat folds, because they so want to look perfect. Having tried various diets, nutritional systems and even fasting, many ladies come to the conclusion that losing extra pounds is a pipe dream and begin to eat “grief” with cakes and buns, ending up in a vicious circle.

It is precisely those women who are already desperate to say goodbye to the hated ballast of fat that should try a balanced diet. This 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 kilos.

The principles of a balanced diet are as follows:

you need to eat 5 times at equal intervals;
You cannot skip meals, as this will create an imbalance;
the interval between meals is no more than 4 hours;
for weight loss, a balanced diet menu contains 1200 kcal; you cannot go below this calorie level, since with such a diet the metabolism suffers;
half an hour before the first meal you need to drink 200 ml of water;
You cannot 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 produce results, it is important to create a menu correctly. The basis of nutrition should be healthy and natural food: dairy products without preservatives and dyes, fruits and vegetables, fish, meat, whole grain breads and cereals.

The diet menu can 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, baked goods, and sweets from the diet. The amount of potatoes in the diet during weight loss should be minimal.

soft-boiled egg, tea or coffee without sugar;
flock beef – 100–150 g, natural yogurt;
chicken broth without seasoning (200 ml), boiled beef - 100 g; salad from your favorite vegetables up to 300 g (you can season with lemon juice), curd mass (fat percentage 0%) – 50–80 g; tea or coffee;
2 apples or 1 orange;
200 g of boiled fish (can be lightly salted), vegetable salad (recommended from cabbage and beets) - 100 g, no dressing, tea with 1 tsp. honey;
approximately 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 adding salt;
100 g of boiled chicken, 200 ml of chicken broth, salad of your favorite vegetables up to 300 g (you can season with lemon juice), 1 any fruit (can be replaced with a glass of fresh fruit without sugar);
fresh fruit, 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 seasoned 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 seasoning, salad of your favorite vegetables (no more than 300 g), seasoned with lemon juice, black coffee;
80 g of hard cheese or low-fat 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 pcs., a small piece of bread (rye is recommended), coffee or black tea;
pumpkin puree and 1 small banana;
meat broth without seasoning - 200 ml, 100 g of boiled meat, 1-2 potato tubers and yogurt without additives (fermented baked milk is possible);
no more than 250 g of muesli, poured with milk, black tea or coffee;
100 g of boiled fish, cabbage or beet salad, black tea with 1 tsp. honey;
about 60 minutes before bedtime - a glass of drinking natural yoghurt or fermented baked milk.

Friday:

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

Saturday:

salad of fresh or boiled vegetables with the addition of boiled meat (serving size 230 g), tea or coffee;
seasonal berries or fruits with 1 tsp. honey;
meat broth without adding seasonings - 200 ml, vegetable salad seasoned with lemon juice, fresh juice with pulp;
50 g hard cheese, coffee or tea;
100 g ham, 1–2 potato tubers (boil in 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 fruit;
meat broth without adding seasonings - 200 ml, boiled meat - 100 g, 100-150 g of vegetables (cucumber or tomato recommended), juice from vegetables or fruits;
muesli with milk, tea or coffee;
100 g of boiled meat, vegetable salad with added 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 functioning. On the fourth day of the diet, the scale will show the first kg loss. Don't expect quick weight loss; fat will go away slowly but surely. Moreover, with large excess weight, body weight loss occurs more intensely.

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

However, 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 for this method of weight loss is varied, it is still low in calories, which can provoke a breakdown from the diet.

People who have just begun their path to slimness often find it psychologically extremely difficult to come to terms with restrictions on their favorite foods. To distract yourself from negative thoughts, it is very important to find an interesting activity, for example, start embroidering, drawing, etc.

Despite what people say and what you read in diet books or see in some diet programs, healthy eating can be very simple and easy to follow. Some of the key successes of proper nutrition include having a balanced diet and having a varied diet (that is, eating a variety of foods in the right portions).

Balance is the key to losing weight. To lose a little weight, you don’t need to deny yourself food or rely on water alone; it’s enough to correctly compose your daily diet, include in it the required amount of fats, proteins, and carbohydrates. And also exercise regularly. Those women and girls who do not like strict weight loss methods will enjoy this diet. This subtype of dietary nutrition does not give you the opportunity to get bored due to the variety of the menu, to feel hungry, and the end result will be a pleasant surprise for you.

The essence of a balanced diet, useful properties, basic rules and benefits

The balance of diets for women depends on her nutritional needs, namely weight, height, physical structure of the body, level of activity, work, sleep patterns. Women should consume moderate amounts of protein and fiber. The following proportions are recommended for the female body: energy 2000 kcal, protein 45 grams, carbohydrates 230 grams, sugar 90 grams, fats about 70 grams, salt no more than 5 grams. The diet is based on several principles and rules, these include:

Rhythm - regular eating has a very good effect on health, between main meals there should be breaks of two to three hours, this means that the amount of food consumed is four to five meals, eat food in small portions and chew thoroughly;
Moderation - do not overeat, the volume of your one serving should not exceed 200 grams;
Rationality - when preparing meals, you need to approach it with great attention and rigor, choose only healthy dishes and methods of preparing them (cook, steam, stew, bake);
Your daily diet should consist of the following products: chicken eggs, sea fish, lean dietary meat, fermented milk products with a low percentage of fat, seafood, fruits, vegetables, cereals;
You should not eat fatty foods, fast food products, chips, crackers, sweets, cakes, flour, fried foods, alcohol, carbonated drinks;
Breakfast must be nutritious and for it prepare something protein, tasty and healthy (for example, scrambled eggs, toast with herbs and cheese, boiled eggs, salmon or trout steak, vegetables with rice cooked in a steamer, smoked salmon, bagel with tea , mascarpone, cottage cheese casseroles, milk porridges);
Before dishes, add a few drops of almond oil, feta cheese, more herbs (basil, herbs), garlic;
For the main meal - lunch, prepare a dish of lean meat, including vegetable soup or broth, more vegetable salads, you can also do something with starchy carbohydrates (for example, a sandwich with mackerel and cabbage, lettuce; Caesar salad; salad - Greek; salad of salmon, avocado and vegetables; rolls of pita bread, salmon, amber cheese and greens);
Drink only clean, still water, natural juices without sugar or preservatives;
It is best to use the diet in the summer, while the shelves are full of real vegetables and fruits;
Eat the following fruits in unlimited quantities throughout the duration of the diet: apples, apricots, avocados, bananas, berries, dates, grapes, grapefruit, pears, mangoes, pomelo, melons, oranges, peaches, pineapples, tangerines;
Drink a glass of natural pomegranate juice every three days;
Include the following vegetables in your diet: broccoli, cauliflower, all green vegetables, tomatoes, regular cabbage, carrots, beets, beans, herbs, pumpkin, celery, celery, radishes, spinach, lettuce, arugula;
You cannot eat canned food and other types of snacks;
If you love chocolate very much and cannot go a day without sweets, then replace it with dried fruits and nuts (this will increase the amount of necessary elements and vitamins in your body);
Be sure to drink a glass of kefir at room temperature before going to bed (scientists have proven that just half a liter of warm kefir at night and your weight will decrease by half a kilogram; everything you gained during the day will go back);
In order to lose weight, the number of calories consumed should not exceed 1500;
If you want to cleanse your body, switch to proper nutrition and make your regimen complete, then the optimal amount of calories for you is from 2000 to 2500;
Before starting the diet, be sure to calculate the required daily volume of water that you need to drink (calculated using the proportion of 30 ml - 1 kg of your weight);
Last meal no later than two hours before dreams;
For a good diet effectiveness, play sports, visit gyms, aerobics, a swimming pool, run in the morning or go for walks in the evening. More active movements with physical activity (moderate) are needed;
During the diet, give up coffee and smoking.

The benefit of the diet is that the main products enrich the body only with useful substances. For example, let's take fruits and vegetables, they are considered the main source of vitamins and minerals (but should only be consumed in the summer or early autumn, while they are without additives and fertilizers). The main sources of energy and other useful digestive substances are starchy foods, bread, pasta, potatoes, rice, they are part of a healthy and proper diet, but this does not mean that you need to eat only bread or only pasta. It is imperative to eat meat dishes, since it is from them that our body receives the necessary proteins that are needed for growth and restoration of the body, physical activity, muscle tone and skin. Meat is also a very good source of B vitamins and minerals (zinc, iron). By consuming fermented milk products, the amount of calcium increases, which preserves your skeletal system and reduces the risk of arthritis and other joint diseases. The body also needs sugar, but you don’t need to overeat on cakes and desserts; excess weight leads to obesity, diabetes, and diseases of the cardiovascular system (eat a banana or other fruit instead of a pie, replace it with dry cookies made from whole grains).

Types of a balanced diet and menu examples

As you have already learned from the basic rules of this method of losing weight, there are a lot of balanced diets. You can create your own menu, the main thing is to use only those products that are included in the permitted ones. Remember, if your diet is poorly balanced, then unpleasant changes in your body are possible (the supply of organ tissues with all the substances necessary for normal functioning decreases, mental activity does not work one hundred percent, the growth and development of the whole organism is disrupted, hypotonicity of the skin and muscles occurs, problems with the skeletal system). Therefore, be strict about your diet, eat fresh foods, cook often, and not just once and for the whole week. If you don’t have enough time to create an approximate menu, then below are diets that can be used both short-term and long-term, or even made your main diet.

Types of balanced diets

A balanced diet for five days. This type of nutrition is very good and can be used for a long time. The main thing is not to violate the regime and strictly follow the rules.
Sample menu for five days.
1st day.
Breakfast - milk porridge (if you are allergic to lactose, then replace it with water), for porridge use rice, buckwheat or oatmeal.
Lunch - low-fat cottage cheese, a sandwich (buy rye bread) with red bell pepper, lettuce, salmon (you can also use other low-fat meat), a cup of vitamin tea.
Lunch - fish soup (use trout or salmon), bake veal and meat in the oven, make a salad from available (seasonal) vegetables.
Afternoon snack - baked fruits with cottage cheese and nuts.
Dinner - a light snack (smoked salmon in pita bread with amber cheese and herbs) and a cup of herbal infusion are suitable for this meal.
2nd day.
Breakfast - whole grain toast with scrambled eggs and a cup of tea.
Lunch - light salad and rice with peas and corn.
Lunch - baked duck breast with mashed potatoes on a bed of vegetables. Fruit juice without preservatives.
Afternoon snack - burger with red fish, tea, any fruit.
Dinner - salad with vegetables and feta cheese, any fruit, you can make a salad from them.
3rd day.
Breakfast - an omelette with mushrooms or vegetables, one piece of grain bread, a glass of fruit juice.
Lunch - cottage cheese and raisin casserole, a glass of warm cocoa.
Lunch - baked potatoes in the oven, stewed veal with vegetables in its own juice.
Afternoon snack - rolls with salmon, cheese in pita bread (you can thinly slice a cucumber or tomato and add it to the roll).
Dinner - casserole with rice and apples, a little sugar and milk. A glass of apple broth.
4th day.
Breakfast - a sandwich made from a bun with grains, a slice of hard low-fat cheese, arugula, chicken breast (a small thin piece, pre-boil or bake), a cup of green tea.
Lunch - salad with fish and vegetables, plenty of arugula, lettuce, greens.
Lunch - solyanka (low-fat), fish in tomato sauce with mashed potatoes and broccoli.
Afternoon snack - natural yoghurt with pieces of fruit.
Dinner - a small, lean piece of boiled veal and a vegetable salad.
5th day.
Breakfast - prepare a nutritious cocktail, for this take about 150 grams of kefir, 50 grams of low-fat cottage cheese, greens, cucumber (throw everything into a blender and beat to a homogeneous mixture).
Lunch - a mix of vegetables, a glass of grapefruit juice.
Lunch - buckwheat porridge with stewed veal, beans, peas in tomato sauce, cabbage salad or steamed vegetables (can also be boiled).
Afternoon snack - oatmeal porridge in milk with pieces of dried apricots.
Dinner - seafood cocktail with rice, a cup of tea.
Balanced diet for a week. The number of days of the diet is seven. The menu is designed for the entire duration of the dietary method of losing weight.
Weekly diet menu.
Monday.
Breakfast - a light fruit salad with yogurt, nuts, a cup of tea without sugar.
Lunch - vegetable salad.
Lunch - salad with cottage cheese, radishes, cucumbers and sour cream. Buckwheat porridge with fish cakes (steam the latter).
Afternoon snack - tomato soup, one piece of toast.
Dinner - one stewed pepper stuffed with rice and meat, fresh vegetables.
Tuesday.
Breakfast - boiled vegetables, omelet. A cup of green tea with one piece of ginger.
Lunch - a mix of fruits (you can make a casserole of cottage cheese, dried apricots or raisins).
Lunch - pea soup, veal pilaf.
Afternoon snack - a glass of yoghurt without various flavors and fruit additives.
Dinner - risotto with seafood.
Wednesday.
Breakfast - pancakes, tea.
Lunch - any fruit.
Lunch - duck breast with dried apricots and pea puree. Salad with boiled vegetables.
Afternoon snack - cottage cheese dessert and tea.
Dinner - meatballs and salad.
Thursday.
Breakfast - a sandwich of diet meat, rye bread and vegetables. A decoction of dried apples.
Lunch - any vegetables or fruits (but not more than 250 grams).
Lunch - pasta sauce, which contains the following ingredients: low-fat cheese, shrimp, bell pepper and tomatoes. Creamy salmon soup.
Afternoon snack - boiled fish and broccoli.
Dinner - stewed chicken breast, pre-cut into thin oblong pieces, bell pepper (red, diced), carrots (slices), simmer all this, add soy sauce and a spoonful of honey.
Friday.
Breakfast - milk porridge, tea.
Lunch - toast, salad, boiled egg,
Lunch - spinach cream soup. Buckwheat porridge with gravy and stewed rabbit.
Afternoon snack - fruit in any quantity (but not more than 300 grams).
Dinner - fish casserole with vegetables.
Saturday.
Breakfast - pancakes, tea, carrot and apple puree.
Lunch - baked apples, tea with milk.
Lunch - soup from seasonal vegetables. Stew with diet turkey meat and vegetables.
Afternoon snack - a sandwich of smoked salmon, arugula, vegetables, a cup of raspberry tea.
Dinner - stewed zucchini with tomatoes in sour cream with rice.
Sunday.
Breakfast - diet toast, casserole of vegetables and eggs.
Lunch - dried fruits and nuts.
Lunch - cabbage soup, salad, oatmeal and meatballs.
Afternoon snack - fish with rice.
Dinner - stewed beans, boiled duck breast.

How to get out of a balanced diet

Since the diet is balanced, the output should be the same. To return to your normal diet, you need to gradually increase your daily caloric intake. For example, during a diet the calorie content is about 1200 calories, and in a normal diet it is about 2000. Add and increase the serving size. Eat fruits and vegetables, cook using a slow cooker or double boiler. Continue to drink six to eight glasses of water. Prepare yoghurts and casseroles at home.
If you haven’t played sports, now is the time to do it. Visit the gym, just work out regularly, try to go at the same time, if you are not going to go every day, then maintain frequency. To improve heart function, run in the morning and take a contrast shower. Take care of your body, namely your skin. Visit baths, beauty salons, beauty salons, massage establishments, saunas, swimming pools. Your beauty, success, figure are in your hands, it all depends on your desire to become better. If you have a desire, a goal, then nothing should stop you on the path to perfection.

Disadvantages and contraindications of a balanced diet

This type of dietary food has no disadvantages, since the diet is complete and balanced.
Contraindications:

Lactation period;
Children;
Diseases of the digestive tract;
Pregnancy;
Heart diseases;
Metabolic disorders, normal functioning of any organs;
Kidney and liver diseases;
Changes in the urinary system, dysfunction.