Sample menu for a week with a balanced diet. Balanced diet for weight loss: proper weight loss

These methods give quick results, however, just as quickly, the lost weight will soon come back. A balanced diet for weight loss allows you to safely and effectively get rid of extra pounds. Following the basic principles of building a diet using this method, you can get rid of 5 kg in a week. The main advantage is that you will not have to starve, and the lost weight will not overtake the woman again later.

Advantages and disadvantages of a balanced diet

A balanced diet involves proper consumption of proteins, carbohydrates and vitamins. Fats should be eliminated from your diet as much as possible. Nutritionists and doctors recommend this weight loss technique to everyone who wants to lose weight in a way that does not harm their body.

The main benefits of a balanced diet

1. The menu of the weight loss system is designed in such a way that the human body will receive all the useful vitamins. You can eat almost anything, the feeling of hunger will not bother you.

2. A balanced diet for weight loss has a beneficial effect on the human body. The menu contains natural products that normalize the functioning of all internal organs. The nutritional system allows you to cleanse the body of excess fluid, waste and toxins, as a result of which the overall well-being of a person improves.

3. A balanced diet allows you not only to lose excess weight, but also to improve the condition of your skin, hair, and nails. The technique places special emphasis on the consumption of vegetables and fruits, which contain a lot of vitamins that are essential for human health.

4. Studies have been conducted which have shown that a balanced diet reduces the risk of cancer.

5. Of course, one of the main advantages of the technique is that the lost kilograms will not come back. This technique is not so much a diet as a “guide” for how to properly structure your diet. When a person correctly compiles his daily menu, he will not be afraid of excess weight.

What are the disadvantages of a balanced diet?

1. A balanced diet is not suitable for those who want to suddenly lose excess weight. The menu of the method is designed for a week, during this period you can lose from 3 to 5 kg.

2. If a person is accustomed to excessively high-calorie foods, it will be difficult for him to switch to a balanced diet. There is a possibility that he will not be able to withstand this technique.

Diet balanced nutrition: allowed and prohibited foods

Before you start a balanced diet for weight loss, you need to familiarize yourself with the lists of permitted and prohibited foods that it implies.

The menu can include:

Cereal porridge;

Any vegetables, including potatoes, but only boiled or baked;

Dairy products allowed are low-fat cheeses, cottage cheese, and natural yogurt;

Bread can be eaten, but only from wholemeal flour;

Unpolished rice;

Sprouted wheat.

The following products are prohibited from being included in the menu:

White rice;

Smoked meats and too fatty foods;

Chocolate and any confectionery products;

Mayonnaise and other sauces;

Fatty meats (for example, pork);

White bread.

Important! It is important to note that a balanced diet for weight loss is absolutely incompatible with alcohol. Such drinks are fraught with slagging in the body. If a person decides to lose weight, it is recommended to refrain from drinking any alcoholic and carbonated drinks.

Sample menu of a balanced diet for a week

If you strictly follow the presented menu, a person can lose from 3 to 5 kg in a week. It is important to note that this is only an approximate result, it all depends on the individual characteristics of the organism. If you are extremely overweight, dieting may give better results.

Day 1

1. Morning. 100 grams of rolled oats (boiled, not packaged). You can add a little honey and a finely chopped apple to it.

2. Lunch. Fresh vegetable salad. Cabbage with dill, seasoned with low-fat sour cream, is perfect. When preparing salad, it is not recommended to use salt and other spices.

3. Afternoon snack. 1 green apple and 100 grams of cottage cheese.

4. Evening. A glass of compote without sugar and several cheesecakes (without sugar).

Day 2

1. Morning. A cup of black coffee won't hurt. You can also eat a slice of toasted bread with butter.

2. Lunch. Boiled potatoes – 2-3 pieces.

3. Afternoon snack. Green tea with a little milk.

4. Evening. Vegetables cooked in the oven (any except potatoes).

Day 3

1. Morning. Breakfast is the same as the previous day.

2. Lunch. 2 boiled eggs, green tea without sugar.

3. Afternoon snack. You are allowed to eat 2-3 pieces of dark chocolate.

4. Evening. 150 grams of salad with dill and cucumbers, dressed with olive oil.

Day 4

1. Morning. 150 grams of fruit salad (apples, kiwi, pears), seasoned with natural yoghurt.

2. Lunch. 150-200 ml of lean soup.

3. Afternoon snack. 1-2 green apples.

4. Evening. Cabbage salad dressed with sour cream.

Day 5

1. Morning. A cup of natural black coffee, 1 boiled egg.

2. Lunch. Boiled potato salad seasoned with olive oil (100 grams).

3. Afternoon snack. 1 grapefruit or 1 orange.

4. Evening. 100 grams of buckwheat and a small piece of boiled fish.

Day 6

1. Morning. Grated carrot salad with apple (no sugar), a glass of green tea.

2. Lunch. 100 grams of boiled chicken fillet, a glass of low-fat milk.

3. Afternoon snack. 1 green apple or any citrus fruit.

4. Evening. Stewed vegetables (carrots, zucchini, cabbage). The main thing is to cook them without salt and spices in olive oil.

Day 7

1. Morning. A slice of bread with butter, 50 grams of dried fruit and green tea.

2. Lunch. Vegetable soup – serving 150-200 ml.

3. Afternoon snack. 1 orange, green tea with milk (removes excess fluid from the body).

4. Evening. Buckwheat with boiled fish - total serving no more than 150 grams.

After a week, a person will be able to enjoy an excellent result - excess weight will go away and his overall well-being will improve. If desired, a balanced diet for weight loss can be extended for another 7 days, however, then you must take a break of a month to avoid exhaustion of the body.

Important points in organizing your diet

The balanced nutrition menu is structured in such a way that during the day a person will consume no more than 1500 Kcal - this is the optimal daily energy value of foods for those who want to lose excess weight. The diet is quite easy to tolerate, because the feeling of hunger will not bother you. However, despite the simplicity and effectiveness of this weight loss technique, there are several important nuances that must be followed.

Important points in building a diet

1. Under no circumstances should you skip breakfast - this is the most important meal of the day. If a person does not eat in the morning, metabolic processes in his body will slow down. In addition, there is a risk of eating at lunchtime.

2. With a balanced diet, you need to eat 4 times a day. Snacks are acceptable, but in this case only fruits and raw vegetables are allowed; they do not burden the stomach.

3. Before breakfast, you need to drink a glass of clean still water 20 minutes before breakfast. The same should be done before every meal. Water starts the work of the stomach, fills it, therefore eliminating the risk of overeating.

4. The interval between meals should be 4-5 hours so that the digestive system has time to process food.

6. A balanced diet is characterized by low calorie content, sometimes a person may feel weak. To avoid this, it is recommended to use pharmacy vitamin complexes. They will compensate for the lack of nutrients in the body and improve well-being.

7. Drinking regime is very important. When the body lacks fluid, metabolic processes slow down and the condition of the skin worsens. During the day you need to drink 8 glasses of water (minimum).

8. Physical activity is not prohibited; it will even be useful and will speed up the process of losing weight. There is no need to overload your body. If a person has not previously exercised, it is recommended that he first accustom himself to doing exercises in the morning for 20-30 minutes. Jogging before bed (10-15 minutes) will also be extremely useful.

9. You can eat in the evening. The main thing is that the last meal should be 3 hours before going to bed. By this time, the digestive system will have time to process the food.

Balanced diet– the right solution for those who want to gain a slim and toned body. The weight loss technique has virtually no contraindications. If you have diseases of the digestive system, during pregnancy and lactation, it is recommended to consult your doctor before starting a balanced diet.

Mono-diets and fasting are very harmful to the body. If a person is worried about being overweight, only a balanced diet for weight loss will help him cope with the problem. The technique is incredibly simple, does not require large expenditures, and is easily portable. The main thing is to follow all the rules of a balanced diet, then the result will really surprise you.

To maintain health and excellent physical shape, you need to eat right. helps strengthen the immune system, improves the functioning of internal organs and improves mood. At any age, it is important to take care of your diet; this will help you remain a healthy and beautiful person. A balanced diet is a rational ratio of proteins, fats, carbohydrates, minerals and vitamins that a person needs per day. The goal is to create a balance of nutrients in the body that will fully meet human needs. Unlike various diets, rational nutrition does not have many restrictions. The main principles are the schedule and eating only healthy food in a certain quantity. When creating a meal schedule, gender, age, occupation and health status are taken into account.

It is worth completely giving up alcohol, carbonated drinks, processed foods, fatty and spicy foods. You can eat sweets and fried foods, but in limited quantities. The consumption of salt, sugar and spices should also be limited and kept to a minimum.

When purchasing food, carefully study the ingredients on the packaging. Do not buy products with chemical additives, preservatives and synthetic fats. Choose a product that does not contain GMOs, high amounts of fat and sugar. Give preference to natural seafood, vegetables, dried fruits, legumes, honey, and berries. These are the products that should be part of your daily routine.

How to properly balance your diet

A person needs many nutritional components every day. Each of them has a different task. Fats, proteins and carbohydrates are involved in the formation of new cells, provide metabolism and are a source of energy. Vitamins and minerals are essential for maintaining immunity and overall health.

You should eat no more than 15% protein per day (half of which is plant proteins and the other half is animal proteins). There is 1 g of protein per 1 kg of weight. For clarity: a person weighing 80 kg needs to consume 80 g of protein per day. Of these, 40 g will be plant proteins (nuts, beans, rice) and 40 g animal proteins (cheese, fish, eggs).

Eat no more than 30% fat daily, of which 60% are vegetable fats (olive oil, cereals, some vegetables), and 40% are animal fats (seafood, lean meat). Carbohydrates account for the main share of calories - 50-60%, of which 95% are complex carbohydrates (pasta, cereals) and 5% are simple carbohydrates (carrots, sweet pastries). Don't forget about your drinking regime. An adult needs up to two liters of clean water per day. In hot weather this number increases.

For proper absorption, eat these foods according to the time of day. Then all the components will be absorbed and nothing will turn into fat.

Example of a daily chart:

Breakfast. The first meal contains 40% calories.
Lunch. Have a snack with protein and carbohydrate foods within 100 kcal. For example, eat nuts with cottage cheese.
Lunch includes 30% calories. Be sure to eat a hot dish, a vegetable side dish with protein products, and a dessert in the form of natural juice.
Afternoon snack: carbohydrates up to 150 kcal.
includes 20% calories. Dishes should be easily digestible, combine carbohydrates and vegetable proteins.

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

A person’s diet, regardless of his body weight, must be balanced in terms of the set and quantity of nutrients necessary for the body. But if at a normal weight this can be achieved by appropriately adjusting the diet, then losing weight also requires creating a calorie deficit so that your own fat reserves can begin to be consumed. It is these two principles that a balanced diet combines. If it is followed, the body receives a sufficient amount of all 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 ensures natural normalization of body weight without hunger and stress.

Advantages of the technique

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

To lose weight, you need to adjust your diet so that proteins and plant foods predominate in it, and the amount of fat is kept to a minimum. The main advantages of this diet are:

complete composition of nutritional supplements, vitamins, minerals;
absence of hunger, nervous disorders and breakdowns;
beneficial effects on the body;
consumption of natural products that do not have a negative impact on health;
cleansing, healing, rejuvenating the body, improving the condition of the skin, hair, nails;
smooth weight loss, obtaining stable long-term results;
developing healthy eating habits.

The disadvantages of a balanced weight loss method can only be attributed to the low rate of weight loss. This system is as simple as possible to follow and quite effective, but does not allow you to get quick results. The main goal is cleansing and healing with simultaneous normalization of body weight, which means initially putting the body in order, and then losing weight. On average, the weight 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 method are carefully followed.

General rules

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

You should not allow the development of a strong feeling of hunger, as it leads to increased formation of fat reserves. The daily regimen should include at least 5 meals every 3 hours. The weight of portions should not exceed 400 g.
Breakfast should be mandatory and complete - it is the most important meal. It helps to launch and speed up metabolic processes, and also prevents breakdowns during the day.
You should always drink 0.25 liters of clean drinking water 20 minutes before meals. It will gently open the stomach and fill its volume, eliminating the risk of overeating. After any meal, you can drink water or drinks only 40–60 minutes later.
Dinner is allowed. However, the break between the evening meal and sleep should be at least 3 hours.
You need to consume only natural products without dyes, flavors and other chemical additives. It is advisable to cook your own meals.
You should completely avoid fatty meats and eliminate animal fats from your diet. Consumption of vegetable oils is reduced to the necessary minimum.
Sweets, flour, fried and other foods harmful to your figure and health should also be prohibited. Consumption of alcohol, sweet soda, and fast food is unacceptable.
It is important to maintain an optimal drinking regime, since with a lack of fluid, metabolism slows down and skin condition worsens. You should drink 0.3 liters of pure water per 10 kg of weight per day.
It is advisable to increase physical activity to speed up the weight loss process. But the load should be moderate, especially if sport was not part of life before.

The list of permitted products depends on the type of weight loss method being considered. The classic option is a protein diet. It is the most common, the best, useful and effective. In addition, there is a balanced diet without meat - vegetarian, as well as other types of weight loss programs that also fall into this category.

Sample menu

A classic balanced protein diet for weight loss involves consuming the widest list of permitted foods:

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

You can follow such a diet for as long 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 to constantly maintain normal weight and health.

For every day

There are infinitely many menu options for this weight loss system, and you can choose them according to your taste and capabilities. You can create a diet for every day yourself, using the list of allowed products, or use the examples below.

Day one:

7:00 – 120 g of boiled instant rolled oatmeal flakes with apple pieces and 1 tsp. honey;
9:00 – omelet of 2 eggs (steamed);
12:00 – cabbage salad with herbs and sour cream, beef stew with peas;
15:00 – 120 g low-fat curd mass, 1 apple;
18:00 – a small portion of fish fillet, 0.25 liters of yogurt or kefir.

7:00 – 2 toasts with cheese and tomatoes;
9:00 – 3 cheesecakes with sour cream;
12:00 – 0.2 liters of pea soup, 2 chicken chops, sliced vegetables;
18:00 – scrambled eggs from 2 eggs, cucumber.

7:00 – apple-curd casserole with sour cream:
12:00 – 0.2 liters of beetroot, cabbage stew with lamb;
15:00 – ⅓ part of a dark chocolate bar;
18:00 – salad of raw vegetables 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 liters of fish soup, a piece of steamed fish fillet, vegetables;
15:00 – 0.2 liters of yogurt or kefir with berries;
18:00 – 0.2 liters 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 liters of tomato juice;
12:00 – 0.2 liters 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 juice, tomatoes;
15:00 – any citrus fruits;
18:00 – vegetable stew.

7:00 – a handful of dried fruits, a handful of nuts;
9:00 – 0.25 liters of yogurt with berries;
12:00 – 0.2 liters 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, kilograms are usually lost in the first week due to the removal of excess fluid and cleansing of the intestines. Therefore, a balanced protein diet for a month is considered optimal in duration for obtaining real results.

For different calorie content

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

For 800 kcal:

7:00 – 200 g of low-fat 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 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.

Per 1000 kcal:

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

On this 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 liters of yogurt or kefir, 1 apple;
12:00 – 0.2 liters 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 filling, easy to follow, but allows you to lose no more than 4 kg in a week.

For 1500 kcal:

7:00 – a plate of millet porridge, 120 g of low-fat 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 prunes, a handful of nuts;
18:00 – 200 g of dietary cabbage, 0.2 liters of fresh tomato.

With this most balanced, healthy and varied menu, you can lose weight as comfortably as possible, losing 2–3 kg per week.

By choosing the appropriate calorie intake, you can lose more or less kilograms during the same period of weight loss. This indicator can also be adjusted by the duration of the weight loss process. 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 during obesity, during pregnancy or to maintain weight, the menu should be different. Both the calorie content of the diet and its composition are important here.

For obesity:

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

For athletes (muscle gain):

for breakfast - 3 eggs in any form, 200 g of instant boiled rolled oatmeal, 0.25 l of milk;
for 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 an evening meal - a plate of boiled beans, 200 g of steamed fish.

For pregnant women:

for breakfast – 0.2 liters of millet porridge in milk with dried fruits;
for second breakfast – 0.25 liters of yogurt with berries;
for lunch - 0.2 liters of vegetable soup, 120 g of baked vegetables, 120 g of fish or meat;
for an afternoon snack - fruits;
for an evening meal - a portion of multi-component sliced boiled vegetables, 2 eggs.

To maintain weight:

for breakfast - a plate of boiled rolled oatmeal, a steam omelette of 2 proteins, 1 grapefruit;
for 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 liters of yogurt with pieces of fruit;
for an evening meal - 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 fat consumption, 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 your health. But when the weight loss process lasts 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 porridges, and season vegetable dishes after finishing cooking - immediately before consumption, in order to preserve all the beneficial qualities.

Other types of diet

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

Hypocaloric

The most strict type of balanced low-calorie weight loss system is the hypocaloric diet. It involves reducing the caloric content of the daily diet as much as possible while maintaining nutritional balance. 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 hypocaloric method under consideration belongs to the category of balanced diets, it does not cause any harm to health. At its core, this is the most protein-rich of all balanced weight loss programs.

The basic rules that must be followed when eating a low-calorie diet include the following settings:

The diet should include only foods containing proteins, fiber, vitamins, minerals with a minimum of carbohydrates and fats.
You need to eat in small portions – at least 6 times a day.
Meals should only be prepared using steam or boiled methods.
One day a week should be a fasting day.
Physical activity or exercise should be increased.

Since the diet is first of all balanced, and then hypocaloric, prohibited and permitted foods are exactly the same as for the classic version of the method under consideration. It’s just that when creating a menu, they are taken in smaller quantities. In addition, fats - even healthy vegetable oils - are not added here, even if the weight loss period extends for 2 weeks.

Sample menu

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

First day:

in the morning - steam omelette of 2 eggs with slices of tomatoes;
for a light second breakfast - 0.2 liters of yogurt;
for a daily meal - 0.2 liters 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 meal - 200 g of dietary cabbage with pieces of chicken, seaweed;
for 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 liters of pea soup, 2 veal meatballs;
for a snack - 0.2 liters of yogurt or kefir with berries;
for the first evening meal - millet porridge with pumpkin, sauerkraut, fresh tomato juice;
for late evening - 0.2 liters of yogurt with dried apricots.

in the morning - 2 medium jacket potatoes, tomatoes;
for a light second breakfast – 200 g of fruit;
for a daily meal - 0.2 liters of vegetarian beetroot soup, a small portion of sautéed eggplant;
for a snack – 120 g of low-fat curd mass;
for the first evening reception - 2 steamed fish cutlets, 0.2 liters of fresh tomato juice;
for late evening - grapefruit.

Fourth:

in the morning – 200 g of grated carrots;
for a light second breakfast – 0.2 liters of fermented baked milk;
for a daily meal – 0.2 liters 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 meal – 200 g of steamed fish, 1 egg;
for late evening - 0.2 liters of fresh tomato juice.

The fifth day is a fasting day (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 liters of yogurt with apple slices;
for a daily meal - a small portion of stewed vegetables, 120 g of boiled veal, 120 g of beet salad;
for a snack – 3 plums;
for the first evening reception - 120 g of multi-component chopped boiled vegetables, a plate of baked pumpkin;
in the late evening - 0.2 liters of milk.

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

The calorie content of each diet above is 1000 kcal. If desired, the menu can be made less strict by slightly increasing the portions. Losing weight will then proceed somewhat slower, but much more comfortable for the body and psyche. Such a diet will simply be low-calorie, but it must remain balanced.

Low calorie

To combat excess weight, a balanced low-calorie diet is considered optimal in terms of the ratio of benefit and effectiveness. It allows you to get results quickly enough 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 inpatient, sanatorium or home settings. The energy value of the recommended daily diet is 1200–1500 kcal. Reducing calories is achieved by reducing the amount of fats and carbohydrates consumed.

Nutrition rules

When preparing your diet, you should follow these recommendations:

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

To create 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 with different caloric content.

Option 1 (at 1200 kcal):

7:00 – a small portion of vegetable salad, 50 g of low-fat curd mass;
9:00 – 200 g apples;
12:00 – 0.25 liters 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 vegetable stew, 50 g fish, 30 g bran bread;
before bed – 0.2 liters of yogurt.

Option 2 (at 1500 kcal):

7:00 – 120 g egg white omelette, 200 g sliced tomatoes and cucumbers with 1 tbsp. l. sour cream;
9:00 – 1 orange;
12:00 – 0.25 liters of lean pea soup, 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 prunes;
18:00 – 120 g of boiled fish, 200 g of eggplant stewed in sour cream;

To speed up the weight loss process, you can arrange fasting days 1-2 times a week on the following 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 low-fat curd mass and 1 liter of yogurt or kefir per day;
protein – 5 servings of 120 g of lean meat or fish;
juice - 5 doses of 0.2 liters of fresh vegetable or fruit, diluted with water in a ratio of 3:1.

You can spend other fasting days, choosing foods 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. If you have a small amount of extra pounds, they can be done once every week. If you are obese, it is recommended to carry out 2-3 fasting days a week, and their diets must be alternated. On other days, be sure to maintain a variety of foods.

Winter

A balanced winter diet is an option for proper healthy eating 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 should be followed not only during the calendar winter from December to February, but extended throughout the entire cold season - at least 5 months. This will prevent weight gain, which is typical for this time of year, and also provide the body with all the necessary substances, vitamins, micro- and macroelements. In this case, you can choose the diet at your discretion - it can be meat, fish or vegetarian.

Nutrition rules

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

Introduce more warm and hot dishes into your diet - soups, broths, tea, herbal infusions.
Season dishes with spices - they have a warming effect, increase thermogenesis, increase calorie consumption, and accelerate metabolism.
Drink enough water - from 8 glasses per day.
Reduce your usual daily calorie intake by a third.
Eat small meals - often and little by little.
Preference should be given to foods high in tryptophan (a protein amino acid that supports immunity and mental health) - lean meats and fish, eggs, cheese, nuts, and cereals.

You need to take walks and exercise indoors every day. Adequate rest and good sleep are also important, which improves your psycho-emotional state and reduces appetite.

Sample menu

Since winter includes many holidays, 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 to violate church requirements.

For meat day:

7:00 – 120 g boiled veal, 50 g 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 liters of yogurt with berries;
18:00 – 200 g of dietary cabbage with meat;
before bed – 0.2 liters of yogurt or kefir.

For fish day:

7:00 – steam omelette of two eggs, sauerkraut;
9:00 – 1 baked apple, 0.2 liters 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 bedtime – 0.2 liters of milk.

For a vegetarian day:

7:00 – 200 g of boiled rolled oatmeal flakes with pieces of fruit;
9:00 – 200 g carrot salad with 1 tsp. honey and lemon juice;
12:00 – a portion 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 bed – honey tea.

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

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

Days 1, 4, 7, 10:

8:00 – fruit (2 apples or kiwi);
9:00 – 0.2 liters of milk porridge (oatmeal, rice or millet);
10:00 – 0.2 liters 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 boiled turkey or chicken fillet (without fat and skin), 200 g steamed broccoli;
17:00 – 50 g cheese;
19:00 – 0.2 liters of yogurt;
19:30 – 2 eggs, 175 g of vegetables, 0.2 liters of yogurt or kefir.

Days 2, 5, 8, 11:

8:00 – 1 large or 2 small citruses;
9:00 – 200 g buckwheat;
10:00 – bran or rye toast with diet jam;
11:00 – 1 pear;
13:00 – a piece of steamed fish fillet;
15:00 – 200 g of vegetable stew, 0.2 l of yogurt 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 low-fat curd mass 0%.

Days 3, 6, 9, 12:

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

This 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 in a week. You can stick to it for a long time, repeating a 12-day cycle without breaks.

Vegetarian

One of the most common types of healthy weight loss today is a balanced diet without meat. Its popularity is due to the widespread popularity 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 consumption of all products except meat is allowed, as well as veganism, where everything of non-vegetable origin is prohibited.

Nutrition rules

For any balanced vegetarian diet, the following recommendations must be followed:

Everything that can be consumed raw or subject to minimal heat treatment.
Choose products that are fresh, as natural as possible, without chemical additives.
Do not store fresh fruits and vegetables for future use and store them in the refrigerator for no longer than three days.
Eat portions weighing no more than 150–200 g and volume 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 lie only in the list of permitted foods, 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 diets 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 as follows:

Day one:

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

in the morning – assorted fruits and berries;
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 - fruit;
dinner – stewed cabbage, 2 eggs.

Fourth:

in the morning - 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 with milk and 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 – omelet, fresh vegetables;
lunch - dried fruits;
lunch - fish soup, mushroom stew, grapefruit;
snack - cottage cheese;
dinner – baked fish, beet salad.

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

The menu for a vegetarian athlete is compiled on the same principle as the above version of a regular 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;
low-fat varieties of fish.

In order for this technique to ensure an increase in muscle mass, you should add to the diet:

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

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

The vegan diet has a slightly different menu. 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 could be as follows:

Option 1:

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

Option 2:

breakfast – pearl 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 juice;
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 you can lose up to 7 extra kilos on this diet.

Edgar Cayce

The famous prophet Edgar Cayce, who lived in the United States in the first half of the last century, left behind many fulfilled prophecies, as well as effective advice on proper nutrition and maintaining health. He argued that human food should not contradict natural laws. The Edgar Cayce diet does not exist 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:

There is no need to follow any diet to prevent food from becoming the master of a person - you just need to stick to a balanced diet.
You should give up certain gastronomic habits that can cause many diseases.
The basis of the diet should be products grown near the place of residence - they are much healthier than plants imported from other areas.
You should not eat if you are upset, excited or depressed.
It is beneficial to drink plenty of water before and after meals, as water improves the functioning of the stomach.
Once a day you need to eat unprocessed vegetables, preferably seasonal ones.
For dinner you can eat meat, but only poultry or lamb, as well as fish and leafy vegetables.
You should 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, since it is well absorbed and improves the movement of blood and lymph through the vessels. Fruits and vegetables have an alkaline reaction, while meat and carbohydrates have an acidic reaction.

Sample menu

When creating a menu, you should avoid the following 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 cannot combine:

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

Fruits and grains should be consumed on different days.
Never take cereal products at the same time as pineapple and citrus juices - this will lead to rapid weight gain.
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 lunch instead of coffee or tea. According to the prophet, it does not lead to weight gain and 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 food should be consumed with acidic food in a ratio of 4:1. At the same time, Cayce believed that coffee and cigarettes in moderate doses were 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, hormonal levels can be significantly disrupted, and the state of health, psycho-emotional state and reproductive function, which is so important for a young woman, greatly depend on it. However, a balanced diet is no less necessary for women over 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:

The ratio of proteins, fats, carbohydrates should be 5:2:3, that is, the emphasis when losing weight is more on protein foods, while fats must be chosen only from healthy vegetable ones, and carbohydrates - complex ones.
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 rest well at night.
Food ratio - 60% should be raw vegetables, fruits, berries, nuts, the rest of the food - only healthy healthy foods.
Compliance with the drinking regime, in which the required volume 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.
Keeping a count of calories in the foods you eat - for weight loss, their total amount should not exceed 1500 kcal/day.
Eating only in a positive mood, without distractions and negative emotions, which can provoke uncontrolled eating and overeating.
Carrying out periodic cleansing of the body to remove toxins, toxins, and decay products - it is best to use fasting days on appropriate foods (juices, salads).
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 to lose weight should mainly consist of low-calorie foods with a lot of fiber. These include:

cereals, cereals;
seafood;
vegetables, fruits;
lean varieties of meat and fish.

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

To lose weight, women over 60 years old should add a few more to these rules:

Avoid meat and replace it with fish.
Reduce the amount of salt and use only sea salt.
Exclude sausages, semi-finished products, any canned food (even homemade).
Reduce the amount of vegetable fats to 30 g per day, do not consume animals at all.
Remove all simple carbohydrates from the menu and instead consume foods rich in fiber.
Include eggs in the menu a maximum of 3 times a week.
Avoid fried and heavy meat dishes.
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, it’s not so much your figure that depends on it, but your health and longevity.

Sample menu

A balanced weekly diet for a woman’s weight loss could be as follows:

Day one:

in the morning – 150–180 g of milk oatmeal, 30 g of nuts;
first snack – 0.2 liters of yogurt or kefir;
in the afternoon – 0.2 liters of pearl 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).

Day two:

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 liters of mushroom soup, 120 g of stewed cabbage, 120 g of lamb, 30 g of dietary (black, bran, rye) bread;
second snack - a small portion of low-fat curd with dried apricots;
dinner – 2 eggs, 0.2 liters of fresh tomato juice.

Day three:

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

Day four:

in the morning - steam omelette of 2 eggs with tomato slices;
first snack - 120 g low-fat curd mass with 1 tsp. honey;
in the afternoon – 0.2 liters of fish soup, 120 g of chicken chops, 120 g of cucumber salad;
second snack – 0.2 liters 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 liters of fresh orange juice;
first snack – 50 g of dietary (black, bran, rye) bread, 30 g of cheese, 1 tomato;
in the afternoon – 0.2 liters of borscht, a small portion of multi-component chopped 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 liters of bean soup, 180–200 g of chicken in its juice, 0.25 liters of dry white wine;
second snack – 0.2 liters of apple-carrot smoothie with berries;
dinner – 200 g shish kebab, sliced vegetables, 0.25 liters of dry red wine.

Day seven:

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

If willpower allows, it will be useful to do an unload once a week, which will give the body a break and allow it to remove toxins. It is better to spend this day on raw vegetables and fruits, not exceeding 800 calories.

A balanced dietary menu for women over 60 years of age will be somewhat different. In this case, it is necessary to focus on the following consumption standards:

consume vegetables and fruits in an 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;
Treat yourself to dry wine once a week.

Physical activity should not be exhausting. Leisurely long walks, yoga or bodyflex are perfect.

For men

If excess weight in men appears for different reasons than in women, and is accompanied by fat deposits in the abdominal area while maintaining normal volumes of the rest of the body, it needs to be removed somewhat differently. Sometimes all you need to do is improve your nutrition by switching to a balanced diet so that the visceral (internal) fat deposited on the internal organs is completely broken down. Of course, it is necessary to increase physical activity and switch to a healthy lifestyle, but the basis of weight loss in this case will be nutrition.

Nutrition rules

Maintaining a balanced diet for a man requires the following recommendations:

Meals should be small (at least 5 times a day), which will avoid feelings of hunger, overeating, and most importantly, eliminate the body’s storage of fat and maintain a stable level of nutrients.
Portion sizes need to be controlled so as not to overload the stomach, maintain the uniform functioning of the endocrine glands and the functioning of digestive enzymes, normalize intestinal motility, and prevent constipation.
It is necessary to have breakfast, including complex carbohydrates in the first meal, which will start metabolic processes and provide energy for the next day.
Dinner should be 3 hours before bedtime; the evening meal should be light, preferably protein.
The menu should be varied and complete in terms of nutrients, with a minimum amount or completely without simple carbohydrates, fatty, fried, and other unhealthy foods.
The basis of the diet should be protein products, whole grain cereals, vegetables, and fruits.
The liquid should 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 calorie intake, you need to multiply your desired weight by 22. For example, if the goal is 80 kg, you should consume 1860 kcal daily. It is necessary to reduce the energy value of food gradually - over 2-4 weeks, so as not to create a stressful situation for the body.

Men convert carbohydrates into fats more slowly than women. Therefore, the most suitable food for male weight loss is products containing complex carbohydrates, as well as proteins of animal origin.

Sample menu

Maintaining a balance in men's nutrition should be based on the consumption of healthy foods prepared in healthy ways that exclude frying using fat. An approximate balanced diet for a week for men can be based on the following menu:

Day one:

in the morning (7:00) – 200 g of boiled rolled oatmeal flakes with dried fruits, 2 apples;
for second breakfast (9:00) – yogurt with berries, 1 banana, protein bar;
for lunch (12:00) – 0.3 liters of pea soup, 200 g of chicken in its juice, a small portion of rice porridge, 50 g of dietary (black, bran, rye) bread;
for a snack (15:00) – 300 g cottage cheese casserole, 1 banana, 1 grapefruit;
for a light evening meal - 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 low-fat curd mass with raisins;
for second breakfast (9:00) – fruit smoothie, 120 g of dried fruits with nuts;
for lunch (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 yogurt or kefir;
for a light evening meal – 150–180 g of boiled brown rice, 200 g of stewed lamb, sliced vegetables.

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

Fourth:

in the morning (7:00) – 300 g of low-fat curd mass with pieces of fruit, 2 whole grain toasts;
for second breakfast (9:00) – 50 g of low-fat hard cheese, fruit smoothie;
for lunch (12:00) – 0.3 liters 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) – steamed omelette of 3 eggs with milk, fresh carrot and apple juice;
for a light evening meal - 300 g of fish fillet, 200 g of multi-component sliced boiled vegetables, bran or rye bread.

in the morning (7:00) – 0.3 liters of milk rice porridge with dried fruits, 150–180 g of low-fat curd mass with 1 tbsp. l. honey;
for second breakfast (9:00) – 200 g of zucchini baked with cheese, fresh tomato;
for lunch (12:00) – 0.3 liters 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 juice.

in the morning (7:00) - steam omelette of 3 eggs with grated zucchini, 200 g of low-fat curd mass with raisins;
for second breakfast (9:00) – 200 g of pumpkin porridge, yogurt with fruit;
for lunch (12:00) – 0.3 liters 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 assorted fruits and berries with nuts and yogurt dressing;
for a light evening meal - 200 g of steamed lamb, 200 g of dietary cabbage, fresh tomato, bran or rye bread.

in the morning (7:00) – 200 g of seafood, 200 g of pilaf with dried fruits and honey;
for second breakfast (9:00) – 200 g low-fat curd mass with raisins, fresh fruit;
for lunch (12:00) – 0.3 l of meat broth, 150–180 g of boiled potatoes, 200 g of turkey in its juice, sliced vegetables, 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 beet salad, 50 g of dietary (black, bran) bread.

The given diet can be adjusted in accordance with a man’s taste preferences and taking into account individual food intolerances. However, you need to replace dishes or products only with equivalent nutritional and energy value.

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 the help of a balanced diet that does not bring moral and physical discomfort. With this approach to losing excess weight, the balance of vitamins and nutrients will be maintained, and a stable long-term result will be guaranteed.

Quitting the diet

A person’s diet should always be balanced, and not just when losing weight. Therefore, there is no need to completely go off the diet. If you wish, you can increase the calorie content of your diet or add new, but always healthy, foods to it.

In any case, you should adhere to the following rules:

Change the composition or energy value of food gradually, doing this over 2–3 weeks.
Maintain the BZHU ratio – 3:2:5.
Do not violate the drinking regime.

A balanced diet should become a way of life, because for a person to fully live every day and constantly, a full set of all micro- and macronutrients is required. If you ensure their continuous supply in sufficient quantities and the correct ratio, then the problem of excess weight will not bother you, the body will become much healthier, and your appearance will be more attractive.

A balanced diet for weight loss is a nutrition plan in which the body receives all the necessary vitamins and minerals and does not accumulate excess fat. Unlike diets, with a balanced diet, the main goal is to stay healthy, and weight loss and body improvement are considered positive side effects. To switch to a balanced diet, you need to study its principles and decide on.

Basic principles of a balanced diet

All adherents of a balanced diet should learn its principles, the main of which is compliance with the measure. It is important not to go to extremes, exhausting the body with diets, or vice versa, regularly filling the stomach with everything. Nutrition should provide the body with sufficient energy necessary for active work and rest. The following principles of a balanced diet are no less important:

Optimal ratio of proteins, carbohydrates, fats. The daily diet should consist of 1 part protein, 2 parts fat, 3 parts carbohydrates. This proportion is recommended by most nutritionists. It is important to provide half of the protein requirements with animal proteins, and a third of the fat should be vegetable oil. Nutritionists recommend meeting the need for carbohydrates with 75% starch; the proportion of sucrose, lactose and fructose should be no more than 20%.
Multiple meals. The best diet plan is 3 main meals, plus 2 snacks. You should wisely distribute your daily caloric intake between meals. Half of the calories should come from lunch; dinner and breakfast should have approximately the same calorie content, equal to a quarter of the daily one.
Calculation of caloric intake. When eating a balanced diet, it is important to have a rough idea of the caloric content of your diet. In order to maintain weight, you should consume no more than 2000 calories per day; for weight loss, the maximum threshold is set at 1500 calories. The exact optimal calorie content is determined for each person individually, depending on lifestyle and age.
Adequate fluid intake. Regular consumption of clean drinking water will enhance the effect of a balanced diet. It is useful to drink a glass of liquid half an hour before meals; this measure will prevent overeating.
A balanced diet is not a diet for quick weight loss, but a way of life. Regular adherence to the basic principles of the system will ensure that you maintain optimal weight.

List of prohibited and permitted products

A balanced diet is based on foods that provide the body with energy for a long time and contain all the necessary minerals and vitamins. The list of required foods includes: lean meat, poultry, fish, seafood, eggs, cereals, fresh fruits and vegetables, herbs, dairy products, vegetable oils. It is not often allowed to add salted fish, canned vegetables, dark chocolate, and coffee to the menu.

The “black” list includes foods that are high in calories, high in fat and fast carbohydrates. Prohibited foods include: carbonated sweet drinks, milk chocolate, pastries and cakes, smoked foods, baked goods, mayonnaise, fried and fatty foods.

Sample menu for the week

The weekly menu for a balanced diet is based on the permitted products, the list of which was given above. The best meal plan is breakfast, lunch, dinner and two snacks during the day. Here is a sample daily menu for the week:

Monday

Breakfast: an omelet of one egg and two whites, a cup of green tea, 2 Krispies with sugar-free jam.
Snack: 1 apple and 100 grams of low-fat cottage cheese.
Lunch: beef steak, a cup of brown rice, vegetable salad.
Snack: a glass of vegetable juice, 2 cereal slices.
Dinner: steamed fish, plus stewed cabbage.

Breakfast: 2 pancakes made from whole grain flour in a frying pan without oil; 2 teaspoons sugar-free jam; a glass of green tea.
Snack: fruit salad topped with low-fat yogurt.
Lunch: baked chicken breast, jacket potatoes.
Snack: glass of orange juice, 1 grain slice.
Dinner: steamed lean beef cutlets, stewed green beans.

Breakfast: muesli with milk 1% fat, 1 banana.
Snack: a glass of vegetable juice, low-fat cottage cheese.
Lunch: lean beef borscht (do not add mayonnaise or sour cream).
Snack: a glass of kefir, one fruit of your choice.
Dinner: vegetable salad with shrimp.

Use the Monday menu.

Breakfast: oatmeal with a milk-water mixture (ratio 1:1), bread with a piece of cheese.
Snack: a glass of kefir and any fruit.
Lunch: stewed chicken with buckwheat.
Snack: low-fat cottage cheese.
Dinner: steamed fish, vegetable salad (cucumber, bell pepper, tomato).

Repeat menu from any previous day

Sunday

Breakfast: 2 whole grain toasts, sugar-free jam, a cup of coffee.
Snack: a glass of kefir and 1 apple.
Lunch: meat or chicken vegetable soup.
Snack: bread with a piece of salted salmon, a glass of green tea.
Dinner: vegetable pilaf.

Recipes for dieting

A balanced diet does not exclude tasty dishes. The main thing is to choose the right products and prepare them correctly. Here are a couple of interesting, healthy and tasty recipes:

Shrimp salad

Ingredients: peeled shrimp, lettuce, tomatoes.

Preparation: boil the shrimp, tear the salad with your hands, cut the tomatoes into slices, mix all ingredients, season with lemon juice.

Vegetable pilaf

Ingredients: a glass of rice, 2 onions, 2 carrots, herbs, vegetable oil, a mixture of seasonings.

Preparation: heat a small amount of oil in a frying pan, fry chopped onions and carrots, mix the resulting fry with steamed rice, add herbs and seasoning.

Photos of people losing weight on proper nutrition

Unlike diets, proper nutrition gives a lasting effect and eliminates failures in the process of losing weight. The photo shows famous TV presenter Callie Osborne, who was helped to lose weight by an individually selected balanced nutrition plan. Following Callie's example, many women have chosen a healthier alternative to strict diets - balanced nutrition for quick weight loss (see photo below).

Drink a lot - a lot of water (at least three liters in one day). You can do more if your body requires it!
Watch a special video lesson on balanced nutrition.
Never give up on nutrition if you decide to do it! Back off and you'll end up with extra calories.
Eat so that your meals and foods contain twice as much carbohydrates as fats and three times more than proteins.
Be sure to remember about breakfast! Well, eat it, of course! Focus on this “period” of food.
Try to keep a four- to five-hour break between lunch and dinner.
If you are “on a diet,” then your maximum number of calories per day is one thousand five hundred. If you just follow a balanced diet - two thousand four hundred.
Eat foods (drink drinks) that are “friendly” with balance: Walnuts (without salt). Radish. Cucumbers. Sunflower seeds (no salt). Cottage cheese (very low-fat). Carrot. Herbal teas. Celery. Kiwi. Pears. Fruit yoghurts (unsweetened, without additives). Cereal crispbread. Tea (green). All soy products. Almonds (not salted). All dense meats. Turnip. Radish. Flower teas. Honey. Herring (low-fat).
Stop drinking coffee (any kind). You will have to continue to build your life without him if you “want” complete balance.
Do something sporty a few hours before dinner. This is necessary both for weight loss and for better absorption of balanced food.
Avoid popcorn and chips. Don't eat this even in movie theaters. Look for something to replace it with.
Don't chew everything you see. First, count the calorie content of each product you see. By the way, always keep the calorie sign with you. In a notebook, for example, or in a notebook.

How to eat a balanced diet to lose weight?

Diet:

We choose and have breakfast:

Thirty grams of cheese (low-fat), two crackers.
A glass of milk, a few crackers.
A little honey, a glass of milk.

We have breakfast for the second time:

A glass of juice (no sugar).
Two fruits.

Fifty grams of cheese, carrot salad, two hundred grams of pasta.
One flatbread (lean), green salad with olive oil.
Eggplants (baked with tomatoes), four pieces of potatoes, thirty grams of cheese.
Two pork skewers, one hundred grams of potatoes, one and a half carrots (boiled), one hundred and fifty grams of fish.
A piece of bread, an omelet of mushrooms and eggs, a vegetable salad.
Thirty grams of cheese, some beans boiled with olive oil.

Fifty grams of cereal, a glass of milk.
Two crackers, ten nuts, one jar of yogurt.
Two spoons of jam, ten almonds, one jar of yoghurt.
Tomato, piece of turkey ham, milk, cheese.

Five-day balanced nutrition. Menu:

Day one:

Breakfast: freshly squeezed juice, oatmeal with water.

Lunch: steamed fish, green tea.

Dinner: vegetable mix with red onion and cheese, green tea.

Day two:

Breakfast: omelet with champignons, freshly squeezed juice.

Lunch: rice, fruit salad.

Dinner: boiled meat, dill, parsley, water.

Day three:

Breakfast: a slice of chicken, a bun (small), banana, green tea.

We have lunch: cabbage-carrot salad, any juice.

Dinner: buckwheat porridge, boiled in water, tea.

Day four:

We have breakfast: green tea, cottage cheese.

We have lunch: stewed beans with vegetables, a piece of beef, fruit juice.

Dinner: black tea (without sugar), water, assorted fruits.

Day five:

Breakfast: juice, carrots, dried fruits.

Lunch: any tea, any seafood cocktail.

Dinner: orange salad, tea, kiwi.

Seven-day balanced nutrition:

Day one:

Breakfast: cottage cheese, tea, raisins.

Lunch: meat, bread, tomato.

Dinner: bread, water, pasta.

Day two:

Breakfast: fish, green tea, mushrooms.

Lunch: herbal infusion, pasta, boiled meat.

Dinner: cheese (not processed), water, tomato.

Day three:

Breakfast: green tea, black bread, cucumber.

Lunch: lean meat (grilled), parsley, water.

Dinner: water, pasta, bread.

Day four:

Breakfast: dill, black tea, tomato.

Lunch: grilled meat, water, bread.

Dinner: water, bread, a piece of meat.

Day five:

Breakfast: mineral water, chicken, water.

Lunch: fish, water, tomato.

Dinner: salad, fruit (any), water.

Day six:

Breakfast: green tea, small bun.

Lunch: vegetable broth, water.

Dinner: two tomatoes, two cucumbers, water.

Day seven:

Breakfast: poppy seed bun, chicken meat, water.

Lunch: a slice of lemon, two cucumbers, a tomato.

Dinner: a glass of tea, one small banana, a piece of meat.

Another example of a balanced diet for effective weight loss:

Breakfast one:

Water, oatmeal (with water), one or more apples.

Breakfast two:

Two glasses of kefir, two large peaches.

One fish piece, vegetable salad, one baked potato.

Grated carrots with the addition of olives.

Chicken breast, broccoli (boiled), water.

Recipe for a “balanced” salad for real weight loss:

Mix: one hundred grams of yogurt, a little butter, one cucumber, bread, lettuce. Mix everything and eat. If you feel that the salad doesn’t “suit” you, don’t eat it! Don't poison your body with low-calorie and balanced foods just for the sake of losing weight. Think also about your health. No one will take care of him except you!