Balanced diet for weight loss. Menu for the week, month. Cocktails, soups, muesli recipes

A balanced diet promotes weight loss. It is beneficial for women’s health and beauty. Drawing up a menu for a week is an opportunity to choose a healthy diet that will not burden a losing weight person.

The essence and purpose of a balanced diet

A balanced diet is a diet that is built taking into account the correct ratio of the necessary BZHU, vitamins and minerals for the body.

The goals of a rational diet:

1. Weight loss and body lift. Proper nutrition excludes foods that lead to obesity, and its basic rules include daily calorie counts of consumed foods. In addition, a balanced diet has a positive effect on the metabolism.
2. Gastrointestinal cleansing and improvement. A balanced diet is good for the whole body, but primarily for the digestive system. A correctly selected diet, which includes a large amount of fiber, improves motor function of the intestine, eliminates stagnant effects, and fights constipation.
3. Restore energy balance. Poor nutrition can be the cause of drowsiness, apathy, and a decrease in intellectual and physical activity. With a balanced diet, a person receives less harmful carbohydrates and more protein, including vegetable, which is needed for energy formation.

Nutrition requirements

The main requirement for a balanced diet is its regimen. It is necessary to eat in strictly allotted time, without skipping meals. Firstly, it allows the body to “prepare” and digest food faster, and secondly, it is possible to avoid situations when a person forgets to eat.

A balanced diet for weight loss (a weekly menu for women can be made taking into account individual wishes) should be varied. The daily diet necessarily includes fiber, dairy products, fresh vegetables or fruits, meat dishes.

It is recommended to limit, or rather completely eliminate, the following:

• fat meat;
• semi-finished products;
• sauces based on mayonnaise and fat sour cream;
• canned food;
• dishes fried in pork fat, sunflower oil and deep-fried;
• butter baking;
• alcoholic drinks;
• soda;
• sugar and overly sweet desserts;
• fast food.

A balanced diet for weight loss, a weekly menu for women must be varied. Identical dishes are not recommended to be cooked too often.

It is necessary to ensure that different types of meat are present in the diet:

• red
• bird;
• fish;
• seafood.

The menu should also include vegetables, fruits, cereals and soups.

General nutrition

There are several rules for a balanced diet:

1. This is not a tough diet. A person should not refuse meat, sweets and pastries. It’s enough to pick recipes with the right ingredients.
2. Rule 1: 2: 3. This ratio relates to the use of carbohydrates, fats and proteins for a person who plays sports. The amount of carbohydrates should be several times more than fats and proteins. At the same time, carbohydrates are plant starch, fructose and lactose, and pectin. Fats should be vegetable, and half the proteins should be of animal origin.
3. Fractional nutrition. You must eat at least 5-6 times a day. Mandatory are breakfast, lunch and dinner, and small snacks between them. This helps maintain energy balance and does not eat large amounts of food in the main intake. The main rule of a balanced diet is to eat more often and eat less.
4. Refusal of excessive heat treatment. A balanced diet is not a raw food diet. Steaming, boiling is welcome, stewing without oil and baking in one’s own juice is allowed.
5. Competent use of water. A person with an average physique should drink at least 0,5 gallon of water per day for a good metabolism. At the same time, it is advisable not to take tea, coffee, compotes, juices and broths into account. With intensive sports, this figure increases.

Formula for creating a rational menu

A balanced diet for weight loss (a weekly menu for women should contain the optimal amount of vitamins and minerals) – this is the replenishment of the body’s energy consumption without accumulation of excess.

When compiling a diet, it is necessary to take into account that 50% of food is carbohydrates, 30% is fat and 20% is protein. Carbohydrates and fats are responsible for energy, and proteins – for maintaining the water-alkaline balance and biochemical metabolic processes.

A change in this ratio may be in some circumstances. For example, with intense physical exertion, more carbohydrates and fats are needed, with diseases, carbohydrates and proteins. Therefore, on days devoted to sports, it is recommended to eat more high-calorie foods.

Rules for the transition to a balanced diet

First of all, when switching to a proper balanced diet, it is necessary to calculate its scheme: what, how much, and when to eat.

After the scheme is drawn up, you need to stock up on products, preferably for a whole week, so that there is no desire to visit the store again. It is better to do this with a list after compiling the menu.

The desire to eat prohibited foods never goes away, and giving up on this is almost impossible. Harmful food, chips, sweets and fast food can be allowed, but not more than once a week, and the smallest portion.

It is completely impossible to refuse sweets – glucose is a vital product for the body. It is better to replace sugar and sweets with honey and dark chocolate without additives.

In cafes and restaurants, it is hardest to abandon prohibited foods. Therefore, it is advisable to minimize visits to catering or choose establishments with a healthy menu.

Slimming weekly menu

A balanced diet for weight loss allows you to choose a menu for the week for women with different products and methods of their preparation.

When compiling it, it is necessary to take into account not only the main meals, but also intermediate ones.

The menu must include:

• Dairy products – they replace fatty and fried foods, help make up for the lack of calcium.
• Beans and nuts are the main sources of nitrogen.
• Baked potatoes, cabbage, pumpkin seeds are sources of magnesium.
• Sweets are best replaced with fruits with a low sugar content, barley in different interpretations (porridge from barley, the use of barley flour in baking), porridge.
• A large amount of salt is unacceptable with a balanced diet; seaweed, some varieties of cheeses and cottage cheese will replace the lack of sodium.

Monday

• Breakfast – spinach salad with yogurt and lemon juice, boiled egg, chicory drink.
• The second breakfast is a banana.
• Lunch – a vegetarian cold, salmon with green vegetables, herbs.
• Snack – a fruit mix.
• Dinner – fish in a foil with salt, brown rice.
• The second dinner is applesauce.

Tuesday

• Breakfast – steamed omelet with spinach, compote.
• Lunch – a loaf of tea with herbs.
• Lunch – pumpkin cream soup, stewed black beans with poultry fillet.
• Snack – a yogurt product.
• Dinner – steamed cutlets of veal with vegetable salad.
• The second dinner is kefir.

Wednesday

• Breakfast – cottage cheese casserole with fruit juice from fresh berries.
• Lunch – homemade yogurt.
• Lunch – diet okroshka, whole grain pasta.
• Afternoon snack – toast with curd cheese.
• Dinner – steam cutlets from minced fish.
• The second dinner is an apple.

Thursday

• Breakfast – boiled eggs, pancakes from buckwheat flour with kefir.
• Lunch – fruit salad.
• Lunch – chicken broth, baked potato with chicken
• Snack – cottage cheese.
• Dinner – stewed rabbit meat with fresh tomatoes and herbs.
• The second dinner is apple juice.

Friday

• Breakfast – oatmeal with cinnamon and apple.
• Lunch – tea with ginger and lemon, whole grain bread.
• Lunch – pumpkin soup puree, baked vegetables.
• Snack – any fruit.
• Dinner – Steamed Fish
• The second dinner is yogurt.

Saturday

• Breakfast – tea with mint, cottage cheese with fruits.
• Lunch – biscuits with sunflower seeds.
• Lunch – veal with vegetable salad.
• Afternoon snack – berry fruit drink
• Dinner – toasts with cheese and egg.
• The second dinner is fruit juice.

Sunday

• Breakfast – a slice of bread, freshly brewed Ivan-tea, fruit salad with natural yogurt.
• Second breakfast – boiled egg.
• Lunch – boiled beef with steamed asparagus and broccoli.
• Snack – tomato and cucumber with olive oil.
• Dinner – breaded cauliflower breaded.
• The second dinner is a small piece of cheese.

Rules for creating a menu for a month

Drawing up a menu for several weeks in advance will help get rid of the painful question: what to cook today.

There are rules that optimize menu compilation:

1. When drawing up the menu, it is necessary to take into account the amount that can be spent on products in a given month. A list of products and possible additional costs is pre-signed.
2. The menu is seasonally signed. For example, in June various berry dishes, soups and main dishes using greens, young vegetables may predominate. In winter, emphasis is placed on light meat dishes, recipes using cereals, frozen vegetables and fruits.

   

3. First you need to enter the recipes that have been tried before. It is not recommended to use dishes that have not been used before.
4. You need to calculate not only recipes and dishes, but also their volume. The size had to be such that a person would not overeat, but only satisfy his hunger.
5. A certain amount of water that a person should consume during the day can also be prescribed in the menu.

Slimming Soup Recipes

Soups are an important nutrient. They are necessary for normal digestion and the prevention of diseases of the gastrointestinal tract. Light soups will help to satisfy hunger and replenish the supply of carbohydrates, fats and proteins.

Soup Tarator.

It is a national Balkan dish and can be served with meat, vegetables or cereals.

For cooking you will need:

• 1 fresh cucumber;
• 3-4 cloves of garlic;
• 1 cup kefir;
• 1 tablespoon olive oil;
• paprika;
• walnut (several kernels);
• nutmeg;
• salt.

Garlic is crushed to a state of gruel and put on the bottom of the plate. Cucumber is peeled, cut into small cubes and laid on garlic. Above you can add greens (optional). Everything is poured with kefir and salt, mixed thoroughly. Olive oil is poured on top of the already prepared Tarator and a pinch of paprika, nutmeg and chopped walnut is added.

Pumpkin cream soup.

This is a very nutritious soup in which there are no extra calories. It can be included in lunch without a second course.

For cooking you will need:

• a quarter of a pumpkin;
• 1 carrot;
• 1 tablespoon. chicken broth;
• bell pepper;
• toast;
• salt, seasonings and herbs.

Vegetables should be cut into cubes and put in boiling salted water. After they become soft, the water is drained, chicken stock is added and everything is ground with a blender. Salt and seasonings are added. If the mass is too thick, you can add a little broth. Ready soup is decorated with croutons and herbs.

Main course recipes for a balanced menu

Meat is traditionally used for second courses, but there are also recipes for goodies from vegetables and cereals.

Cod in yogurt marinade.

Easy and quick recipe that anyone can repeat.

For cooking you need:

• cod fillet;
• natural yogurt without filler;
• salt and pepper;
• greenery.

Cod should be cut into small pieces about one per inch. A pinch of salt and a little pepper is added to the yogurt, mixed and mixed with finely chopped herbs.

Pieces of fish are placed on the bottom of a glass baking dish and poured with yogurt. The fill should completely cover the cod. The fish is baked for half an hour in the oven at a temperature of 200-205 degrees.

The dish can be cooked in a slow cooker.

Pilaf from vegetables.

The dish will be an excellent substitute for traditional pilaf for those who prefer vegetables.

For cooking you will need:

• medium-sized carrots;
• bell pepper;
• a glass of asparagus bean;
• a glass of rice;
• 2 glasses of water;
• salt and pepper;
• 1 large tablespoons of olive oil.

Carrots are rubbed on a coarse grater. Pepper is peeled from seeds and cut into large strips. Vegetables are fried for 5 minutes in olive oil along with beans in a deep pan. After that, rice is poured onto them and water is poured. Pilaf salts and peppercorns, closes with a lid and stews for half an hour until cooked. The dish can be decorated with dill and parsley.

Steamed Spinach Omelet

Great for a light and nutritious breakfast.

For cooking you will need:

• 2 tablespoon frozen or fresh spinach;
• 2 raw eggs;
• a little grated cheese;
• to taste seasoning and salt.

Spinach drops for a few seconds in boiling water. Then the greens are crushed to a state of gruel. Beat the egg until a little foam appears and mix with spinach and cheese, salt and pepper. In a saucepan, boil the water and place the omelet shape there, so that most of it goes under the water. Omelet is poured into a mold and cooked for 10 minutes.

Braised turkey

For cooking you will need:

• 1 pounds turkey fillet;
• 1 tablespoon. low-fat cream or yogurt;
• 2 large tomatoes;
• salt and seasoning;
• 1 tablespoon olive oil.

The fillet is cut into plates and slightly beaten, salted and sprinkled with seasonings. Then the meat needs to be fried for 30 seconds on each side using olive oil. For further cooking, you will need a glass baking dish.

Tomatoes are cut into thick circles and laid on the bottom of the mold. Fried meat and another layer of tomatoes are placed on top. Everything is poured with cream and placed in the oven for half an hour at a temperature of 180-200 degrees.

Cocktail and Dessert Recipes

The big mistake of many adherents of a proper and balanced diet is the rejection of sweets and desserts.

There are many recipes for sweet dishes that will not harm the figure.

Berry dessert

It can be used as a separate dish or added to pancakes, cook jelly and puddings on its basis.

To make a dessert you will need:

• fresh or frozen berries (strawberries, currants, gooseberries, raspberries, etc.) – a few tablespoons;
• chia seeds – 2 tablespoons;
• ripe apricot – 2 pieces.

Berries and apricots must be separated from the skins and mashed. If frozen foods are used, they must be kept for several hours at plus temperature. Fruits and berries are mashed and mixed with chia seeds. The mass is placed in the refrigerator at night or for 12 hours to swell the grains.

Diet diet

A triple is a traditional English dessert made from all sorts of “little things”: pieces of biscuit, fruit, mint and alcohol or syrup. Making it a low-calorie option is quite simple.

To do this, you will need:

• bread rolls or low-calorie biscuit;
• slices of orange, strawberries and other fruits;
• a quarter of lime;
• a few mint leaves;
• yogurt without filler.

The biscuit is dried in the oven or microwave and crushed into crumbs (several types can be used, for example, chocolate and mint). Fruits and berries are cut into pieces with mint. Lime juice is squeezed into yogurt.

If desired, a little sweetener can be added there. The trifle is stacked in layers in a wide glass or cup: first, sponge cake, then yogurt and fruit. Layers are repeated several times. Dessert must be eaten immediately after preparation.

Nutritious cocktail

This cocktail can be prepared for breakfast. It is very nutritious and energizes for a long time without harming the figure. Nutritionists recommend consuming a drink every day to correct weight.

For cooking you will need:

• 1 banana
• 1 tablespoon Flaxseed;
• 1 apple
• a quarter of a cabbage.

The apple must be peeled, cut together with a banana in large pieces. All ingredients are added to the blender, filled with half a glass of water and whipped.

Curd cocktail

The drink is suitable for a snack, brunch and dinner.

To prepare it you will need:

• 1 pack of cottage cheese;
• 0,1 gallon of kefir;
• 4 tablespoon concentrated strawberry juice;
• fruits;
• some peanuts.

Peanuts and fruits are peeled and chopped. It is better to do this with a knife. Cottage cheese is kneaded and mixed with kefir, filled with strawberry juice. For lovers of sweets, you can use a little berry syrup. The mass is thoroughly whipped with a blender to a uniform airy foam. The cocktail is decorated with pieces of fruit and peanuts.

Are there any disadvantages to a balanced diet

A balanced diet for weight loss (a weekly menu for women which is correctly selected) does not have a harmful eff
ect on the health and work of the body.

But at the same time, it has its drawbacks:

1. Food ceases to act as an antidepressant. If a person does not like the food or the taste of food, eating can take on a negative connotation.
2. A balanced diet does not always take into account the individual characteristics and needs of the body, the differences between female and male metabolism.

Nutrition Tips: How to Eat Properly and Maintain a Healthy Weight

Nutritionists are advised to follow these tips:

1. You need to eat at the same time and eat the minimum amount of food that can satisfy your hunger.
2. Between juice and fruit, it is better to choose the latter. It is also recommended to try vegetable juices from tomatoes, beets, cabbage, carrots and celery. They are in no way inferior to fruit.
3. It is better to choose “multi-colored” vegetables – yellow, orange, red and burgundy, greens with dark leaves.
4. Do not skip intermediate meals – afternoon snack, lunch and dinner. They help to “hold out” and not to eat up to a dump in the main meal.

A balanced diet is an ideal way to lose weight. It is important for women that the menu for the week be arranged correctly and include a variety of delicious dishes.

Balanced Nutrition Video

Balanced diet for weight loss, menu: