Balanced diet for weight loss: menu for the week, recipes


To lose weight, it is enough to lead a healthy lifestyle, eat right, move actively, give up bad habits. Many girls in the fight against excess weight exhaust themselves with strict diets, disrupting the digestive system and harming the whole body, but the safest way to lose weight for a woman is a balanced diet that helps to lose weight slowly and evenly. And the body is not applied damage because it gets all the necessary vitamins and minerals.

Note! Unlike diets, the main goal of a balanced diet is not to lose weight, but to improve the health of the body. And weight loss is just a nice side effect.

Principles of a balanced diet for weight loss

To get rid of excess weight, each woman will have to conduct counting calories. On the day you need consumed no more than 1,200 kcal if the goal is to lose weight. When doing sports daily caloric value can be increased to 1 600.

The Basis of a balanced diet for weight loss is the rejection of harmful products and the inclusion of healthy food in the menu, as well as proper cooking. To lose weight, do not consume fatty, fried, smoked, too salty, spicy food.

Special meaning should be given to drinking regime. It is important to drink ordinary clean water daily without gases. The first glass should get into the body immediately after waking up. Then during the day you need to drink a glass of water before each meal. In total, about 2 liters of such liquid are required per day, and tea, juice and other drinks are not included in this volume.

Note! It is desirable to abandon the sugar. As sweets better use dried fruits, they are less caloric and more useful.

The Basis of the menu with a balanced diet for weight loss are vegetables, which can be consumed in any form. You need reduce the amount of servings before 400 g. Dinner should be served at least 3 hours before bedtime, vegetables and protein foods are preferred for the evening meal.

In the daily menu at a balanced diet should be present dairy products, which helps to normalize the intestinal microflora. They should not contain a lot of fat.

Note! The main rule of a balanced diet, as with any diet, is not to starve. Not eating for a long time, you can not only achieve the opposite effect, gaining weight, but also disrupt the digestive system.

Prohibited and permitted foods with a balanced diet

As a result of researches 8 basic food products which contain valuable components and are important for work of a human body were revealed. These include:

  • eggs – a balanced set of amino acids;
  • cottage cheese – an ideal nightlife protein;
  • chicken fillet is the main source of protein;
  • fish – source of omega-3;
  • oatmeal – provides stock energy;
  • vegetables – contain vitamins and fiber;
  • fruits are similar to vegetables;
  • walnuts – provide satiety and relieve fatigue.

Note! Despite the fact that eggs are included in the list of basic foods necessary for the human body, a balanced diet involves abandoning them. In particular, this applies to the yolk, which is high-calorie and contains cholesterol. In order not to give up a valuable product, it is recommended to include eggs in the menu, but you can use them no more than 3 times a week.

How to balance your diet to lose weight? First of all, it is necessary to exclude harmful products from the diet. These include:

  • canned food;
  • purchased dressings and sauces;
  • ice cream;
  • sausages of the product;
  • smoked;
  • lemonades and other carbonated drinks;
  • juices in packages;
  • fresh flour products;
  • muffin;
  • cream;
  • alcohol.

Desirable fully to unsubscribe from sugar, but if this is not possible, should at least minimize its use. It is not necessary to drink unsweetened tea, because you can add honey to it. Get a healthy and low-calorie drink. As for such sweets as chocolate, ice cream and others, sometimes you can afford to eat these products in small quantities (a couple of times a week). As evidenced by reviews, after a month of compliance with a healthy diet craving for sweets disappears on their own.

Important provide the body with enough high protein foods. These are soy, legumes, meat and fish (preferably low-fat varieties). It is recommended to use all the cereals, except manna. You can include seafood in your diet. Every day you should eat vegetables and fruits, because they contain fiber necessary for proper digestion.

Note! In balanced power mode may be replaced with some other products, consisting in the same food group. For example, instead of cucumber you can eat avocado and soup based on replace vegetables with vegetable salad.

Approximate menu for the week

To stick to a balanced diet, it is important to make an approximate menu for the week, which will not only help women and men at weight loss, but also suitable, as an example, for the correct diet of children:

Monday

  • Breakfast: oatmeal and a slice of rye bread (you can add chopped walnuts or honey to the porridge).
  • Second Breakfast: Apple or other fruit (except citrus).
  • Lunch: steamed fish, mashed potatoes, unsweetened tea.
  • afternoon Snack: cottage cheese with raisins.
  • Dinner: vegetables at pair.

Tuesday

  • Breakfast: hard boiled egg, low-fat cottage cheese, unsweetened tea.
  • the Second Breakfast: berries (can be with honey, if they too sour).
  • Lunch: vegetable soup, boiled chicken breast, natural juice.
  • afternoon Snack: any fruits.
  • Dinner: vegetable salad.

Environment

  • Breakfast: toast with cheese, green tea.
  • Second Breakfast: oranges.
  • Lunch: boiled chicken, steamed vegetables, tea.
  • afternoon Snack: ryazhenka.
  • Dinner: vegetable salad with a slice of rye bread.

Thursday

  • Breakfast: oatmeal with honey (can be from the other groats, except manna), green tea.
  • Second Breakfast: any low-fat dairy drink.
  • Lunch: chicken broth, vegetables at pair.
  • afternoon Snack: berries.
  • Dinner: boiled fish, cottage cheese.

Friday

  • Breakfast: muesli with honey and nuts, juice.
  • Second Breakfast: cottage cheese with dried fruits.
  • Lunch: steamed vegetables, boiled rabbit meat, tea.
  • afternoon Snack: handful of nuts.
  • Dinner: stewed white beans with vegetables.

Saturday

  • Breakfast: chicken fillet in the oven, cucumber.
  • Second Breakfast: fruit.
  • Lunch: Greek salad, pasta from durum wheat, tea.
  • afternoon Snack: oranges.
  • Dinner: ryazhenka, biscuits.

Sunday

  • Breakfast: natural yogurt without fillers, bread.
  • Second Breakfast: dried fruits.
  • Lunch: boiled fish fillet, vegetable salad, tea.
  • afternoon Snack: cottage cheese.
  • Dinner: boiled chicken breast, bread.

By Making a balanced diet, following the example of this menu for each day, you can quickly forget about the harmful products.

Recipes for balanced meals

Recipes of dishes that can be included in the menu week day set. All of them are delicious and healthy, so do not just give pleasure when used, but will not affect negative on the figure. They can come up with their own, adhering to the General rules, such as the correct method of preparation, the choice of healthy foods and more.

Below are a few recipes for the whole family, which can be safely included in the menu for each day, providing their loved ones ready balanced diet.

Seafood Salad

For cooking tasty and healthy the salad will need the following products:

  • peeled shrimp – 300 g;
  • fresh tomatoes – 1 PC.;
  • leaf salad, lemon juice.

Prepare salad very simply and quickly:

  1. Boil the shrimp in slightly salted water. Clean.
  2. Tear the lettuce leaves with your hands. Wash tomatoes and chop in small slices.
  3. Mix all components of the salad and pour the juice lemon's.

Pilaf of vegetables

To prepare a healthy pilaf for the whole family, you need to use the following ingredients:

  • rice – 1 the glass;
  • onion – 2 PCs.;
  • carrots – 2 PCs.;
  • vegetable oil, herbs, seasonings to taste.

To prepare pilaf you need the following:

  1. Peel the onion and carrots, chop vegetables into small cubes.
  2. Heat vegetable oil in a pan. Put the vegetables and fry a little. Strongly fry is not necessary, just potomit onions and carrots over low heat until they become soft.
  3. Boil rice on steam or in water. Mix with fried vegetables, herbs and seasonings.

Oatmeal porridge with cinnamon and apples

For cooking tasty and fragrant porridge you will need:

  • oatmeal – 1 Cup;
  • milk – 2 glasses;
  • apples – 2 PCs.;
  • ground cinnamon on the tip of the knife.

Is to Cook the oatmeal needed for this recipe:

  1. Boil oatmeal in milk.
  2. peel the Apples, remove the core and grate on a medium grater.
  3. Mix oatmeal with grated Apple and sprinkle on top cinnamon.

Cottage Cheese casserole

Cook a delicious and healthy casserole for dessert is simple, you will need the available products:

  • low-fat cottage cheese – 400 g;
  • egg protein – 4 PCs.;
  • oat flour – 1 tbsp;
  • fructose.

Cooking Recipe cheese casserole:

  1. Beat with blender all ingredients.
  2. preheat Oven to 180 degrees.
  3. Put the whipped curd mass in the form, put in the oven and bake for 20 minutes.

Vegetable cutlets

The following ingredients are needed To prepare vegetable cutlets:

  • courgettes – 2 PCs.;
  • carrots – 1 PC.;
  • onion – 1 PC.;
  • oatmeal – 1 glass;
  • egg – 1 PC.

Method of cooking vegetable cutlets:

  1. wash Zucchini and grate together with onions and carrots.
  2. Mix with oatmeal and egg.
  3. Sculpt cutlets and fry in olive oil

It is more Useful to cook steamed vegetable cutlets.

Thanks to these recipes, the house will be only healthy dishes corresponding to a balanced food.

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