Balanced nutrition menu for the whole family. Proper nutrition. Weekly menu for the family. A balanced menu for those losing weight

Many women have long been familiar with planning the diet of their household. This event is not easy, because it is necessary to take into account many nuances: the tastes of each family member, income and range of products. However, drawing up a menu for a week for the family helps in solving many problems: the diet loses monotony, the housewife gets rid of daily stress, and the whole family is happy!

Why do we need a menu for the week?

With the right approach, planning your family’s diet for a week is not difficult. It is necessary to write down the composition of daily meals on a piece of paper. After this, the necessary products that should be included in the purchase list are assessed. This approach is considered the main one for rational management household. It provides a lot of advantages, including saving time, money, and the ability to change your diet healthy eating.

Save time

• eggs;
• bird;
• meat;
• dairy, fermented milk products;
• seafood, fish;
• cereals;
• greens, vegetables;
• spices;
• berries and fruits;
• vegetable oils;
• apple marmalade, marshmallows or dried fruits if you want something sweet;
• whole grain or yeast-free rye bread.

Selecting a convenient menu form

The weekly family menu form can be printed, electronic, or hand-written. Through trial and error, you will independently understand what is more convenient for you. It’s easy to create a menu for your family using special programs that save effort and time. You can create a universal template on your computer, filling it out every week at your discretion. The most convenient form is the one that combines the menu with the ingredients for each recipe.

Sample menu and recipes for the week for the whole family

Below we provide approximate menu for a week for the whole family, as well. This may go against your culinary preferences and habits. But having a template in front of you, it’s easy to make changes to it in your own way.

Monday:

• Breakfast – buckwheat porridge.
• Lunch – chicken soup with noodles.
• Afternoon snack – salad of dried apricots and carrots.
• Dinner - vegetable salad, chicken liver stewed in sour cream, vermicelli.

• Breakfast – scrambled eggs with sausages.
• Lunch – beet salad, noodle soup.
• Afternoon snack – fruit salad or whole fruits.
• Dinner – vegetable salad, pilaf.

• Breakfast – semolina porridge with raisins.
• Lunch – goulash.
• Afternoon snack – ratatouille with rice.
• Dinner – radish and herb salad, potato zrazy stuffed with mushrooms.

• Breakfast – cottage cheese casserole.
• Lunch – pea soup.
• Afternoon snack – potato flatbread.
• Dinner – stewed fish in sour cream, stewed vegetables.

• Breakfast – berry dumplings with sour cream.
• Lunch – salad with mushrooms and chicken, mashed potatoes.
• Afternoon snack – yogurt.
• Dinner – boiled rice, shrimp, green salad.

• Breakfast - omelet.
• Lunch – pea soup with croutons and smoked meats.
• Afternoon snack – apple pancakes.
• Dinner – stewed cabbage with minced meat and rice, carrot and garlic salad.

Sunday:

• Breakfast - egg toast.
• Lunch – fish soup.
• Afternoon snack - pie.
• Dinner - potato casserole with minced meat, mint-cucumber salad.

To implement the proposed menu for the family for the week, we provide some recipes.

Dried apricot and carrot salad:

• Ingredients: 4 carrots, 2 handfuls of dried apricots, 1 tbsp. l. honey, 2 tbsp. l. lemon juice, 2 tsp. olive oil.
• Preparation: peel the carrots and chop them on a grater, pour them into a salad bowl. Add dried apricots cut into strips. Whisk lemon juice, honey, olive oil. Dressing the salad.
• Pilaf:

• Ingredients: 1 carrot, 1 onion, 1 tbsp. l. spices for pilaf, 1 cup rice, 300 g pork, 3 tbsp. l. vegetable oil, herbs.
• Preparation: wash the rice several times first in warm water, then - in the cold. Pour into a saucepan, add water and cook until tender. Meanwhile, heat the oil in a thick-bottomed saucepan. Peel the onions and carrots and chop them. Fry vegetables in oil until soft. Add diced pork. We continue to fry. When the meat is ready, add rice and spices. Stir, cover with a lid and simmer over low heat for about twenty minutes. Turn off the heat, sprinkle with chopped herbs, leave for a few minutes.

Salad with mushrooms and chicken:

• Ingredients: boiled chicken breast, a handful of croutons, head lettuce, 10 champignons, 2 tbsp. l. vegetable oil, 5 tbsp. l. sour cream, salt.
• Preparation: boiled breast cut into small pieces and pour into a salad bowl. Cut the champignons into slices and fry in oil until golden. Tear lettuce leaves into small pieces. Add mushrooms and salad. Season with sour cream, salt to taste and sprinkle with croutons.

A balanced diet for weight loss is required mainly by those women and men who dream of losing extra pounds. It allows you to achieve the long-awaited result without psychological costs. This state of affairs is important for every person struggling with overweight, because the stress experienced in the process of dieting does not go away without leaving a trace.

A balanced diet (BN) is a set of healthy, nutrients, designed for this or other body weight, contributing not only to loss extra pounds, but also to the health of the whole body. The SP is observed according to several principles.

Firstly, the number of calories received is reduced to a minimum, and nutrients received to a maximum. This happens by reducing the consumption of fat-containing foods.

Secondly, the body, due to a calorie deficit, speeds up its metabolism, thereby using up its own fat resources.

A balanced diet is:

1. Accelerated metabolism (active metabolism). Is effective way losing excess weight, building muscle mass(the condition will be correctly selected exercises).
2. The energy value of calories in the diet is selected so that the body spends energy from the inside, but at the same time does not feel an energy deficit.
3. Mode, in the form fractional meals, divided into six daily portions. This approach allows you not to feel hungry, but at the same time not to overeat due to small portions. The last meal should be no later than 19.00. It is allowed, an hour before bedtime, to satisfy your hunger with a glass of kefir.
4. Balance of proteins, fats, carbohydrates (B/F/C). Compliance with proportions in order to improve the health of the body will be as follows: B2/G1/U2. With a balanced diet, designed not for weight loss, but for controlling your weight, the formula will be different: B1/W1/U4. Fats of animal origin should be replaced with vegetable ones, and carbohydrates should be exclusively “long-term”.
5. Cooking method. Not only excess body volume, but also health in general depends on this point. You will have to exclude fried, fatty, smoked, salty foods, as well as fast carbohydrates in the form confectionery, chocolate and fast food products.
6. Eating according to a person’s biorhythmic characteristics. Given this approach, emphasis should be placed on the rules established by nutritionists: breakfast should be eaten by a person no later than the first hour from his morning awakening; lunch should be divided into two stages, one of which will include soups and meat, and the other, main courses; be sure to have afternoon snacks several times a day; have dinner no later than three hours before going to bed.
7. Drinking plenty of water throughout the day. It helps cleanse the body of toxins, better digestion of food, weight loss, and activation of metabolism.
8. Limiting sugar and salt, which can retain water at the cellular level, preventing you from getting rid of extra pounds.

How to balance your diet

There should be an emphasis on the “right” products. These include, first of all, cereal crops. This can be oatmeal, bran, durum wheat products or wholemeal flour. The correct consumption would also be:

• fish, both sea and river;
• berries, vegetables and fruits;
• legumes;
• low-fat meats;
• dairy products;
• seeds, nuts and dried fruits.

Baked goods should be excluded from the diet, especially street-cooked, fried flour products, for example: pies, pasties.

Rules for eating food with a balanced diet:

• 20 minutes before meals in the morning, drink 1.5 glasses of water;
• Breakfast should always include cereals, berries, fruits; sandwiches with cheese or feta cheese are allowed.
• It is recommended to eat yogurt or kefir for the first afternoon snack;
• organize frequent meals, with a break of no more than three hours;
• alternate animal proteins (meat, fish) with plant proteins (legumes, nuts);
• use vegetable fats: flaxseed, olive, corn, rapeseed, cedar oil;
• replace any sweets with dried fruits.

We need to talk separately about water:

• make it a rule to drink water 20-25 minutes before eating;
• never wash down food;
• After eating you can drink only one to one and a half hours later;
• do not drink before bed to avoid swelling and poor sleep;

Attention!

The body should receive at least 2.5 liters of water per day. The rest of the liquid: soups, fermented milk products, compotes, tea, coffee, should not exceed 1.2 liters.

Food should be prepared only in the safest way, for example:

• cook;
• use a steamer;
• through the oven.

Sometimes, for a change, it is permissible to cook on a grill or fire. In the oven, it is best to simmer meat products on a wire rack to remove fat. The meat can be pre-soaked in water, and soups can be cooked in secondary broth.

Balanced nutrition menu for every day

To solve the problem of extra pounds, you should think about your diet for a certain period of time and stick to it. Most often, nutritionists write out the menu for the week.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

In addition to water and the above drinks, you can also drink from liquids:

• Tea with lemon;
• herbal tea (chamomile, lemon balm, oregano, valerian, motherwort);
• black coffee;
• fruit drinks and fruit compotes.

It is better to avoid milk and cream, but all fermented milk products are suitable, but with the least amount of fat and, of course, without sugar.

Balanced nutrition formula

If you eat according to the rules of a balanced diet, then the body will receive everything it needs to set its resources in motion. The BZHU norm is quite flexible, since everything will depend on the goal. To maintain weight, an even balance of all nutrients and nutrients is required.

If you want to lose extra pounds, the percentage of fats and proteins will be reduced, and carbohydrates, in turn, will be increased, but with the conditions for consuming “long-term” carbohydrates. And in order to gain muscle mass, they increase the supply of protein products.

Let's consider the ratio of BZHU for the purpose of losing weight. In percentage terms, the formula will look like this:

• B: 20% - F: 15% - U: 65%.

In the case of a no-carbohydrate diet, it’s like this:

• B: 65% - F: 15%, U: 20%.

Be sure to use the above tips in relation to natural products of plant origin.

Balanced diet: proteins, fats, carbohydrates

Nutritionists say that in the process without carbohydrate diet, carbohydrates should be consumed based on the formula for calculating your weight: 1 gram per 1 kilogram per day. But for more obese people, the proportion will be different: 0.5 grams per 1 kilogram.

With a balanced diet to normalize weight, the daily norm per kilogram of body weight will be: 1 gram of protein, 07-08 grams of fat and 3.5 grams of carbohydrates.

That is why they create a daily menu, which will allow you to calculate the amount of BZHU, and, accordingly, the calories involved with them, in numbers.

For example, a person weighs 80 kilograms, which means he should eat:

By sticking to this amount of BJU consumption, you can achieve your goal and part with excess volumes.

The role of protein in a balanced diet

Protein/protein is a building element of the cells of a living organism, which also contributes to their renewal. Consists of 22 amino acids that affect human life. It is the main component of the structure of tissues and organs. It is especially important for muscle mass. Protein is involved in the metabolic process, in the functioning of the hormonal system, and is responsible for the supply of oxygen at the cellular level. Due to this, daily norm consumption should be at least 20%.

Attention!

For his health, a person must monitor not only the amount of protein, but also the source of it. This organic matter animal origin, in combination with fats, is absorbed much worse than products from plant sources.

The need for it will depend on:

• age category of people;
• their gender;
• physical activity.

Rules of consumption per B/1 kilogram of weight.

1. For people leading a passive lifestyle, 1 g/1 kg will be enough.
2. With an active lifestyle and playing light sports, 1.2 g/1 kg is required.
3. For active people who attend training 5-6 times a week, as well as for those who are fond of heavy sports, the proportions increase significantly: 1.6 g/1 kg.

The younger and more active person, the more energy it requires for the functioning of the body. Men require more protein foods than women due to their active metabolism.

Disadvantages in case of deficiency:

• apathy, powerlessness, fatigue;
• muscle atrophy, loss of muscle tissue;
• failure of the hormonal system;
• hair and tooth loss;
• developmental inhibition in children;
• craving for “fast” carbohydrates, dependence on them (chocolates, cheesecakes, sausage sandwiches, etc.);
• violation of the structure of the skin.

Protein in the diet makes you feel fuller for a longer period. Even at rest, it “works” to maintain muscle mass and activate metabolism. Able to control blood sugar levels, as well as the production of insulin and its interaction with glucose. Visually preserves the aesthetic picture appearance, since in its absence, muscles human body become flabby.

Attention!

Muscle/protein mass, unlike fat and carbohydrate mass, is much more capable of expending energy. Accordingly, the calories received per day do not turn into fat. Thus, controlling your weight becomes easy and simple. The more protein enters the body, the more intense the excess weight loss becomes.

In recent years, many people have become interested in in a healthy way life, and accordingly, already from their own experience, can draw conclusions about the benefits of a balanced diet.

Meat products are absorbed by the body very poorly, but they are easily converted into additional kilograms. To build muscle mass and get rid of fat, you should replace animal meat with poultry and fish, as well as proteins of plant origin. These include:

• all types of nuts;
• beans;
• beans;
• lentils;
• mushrooms;
• sunflower seeds, sesame seeds.

Protein products of plant origin are easily absorbed by the body, do not turn into excess weight, and, unlike meat, do not contain hormones, antibiotics and other harmful drugs.

For perfect choice The energy supplier is suitable for natural soy and lentils. Its use helps to improve the health of the body and normalize work of cardio-vascular system. Reduces the level of “bad” cholesterol, is a preventative against cholesterol plaques and atherosclerosis. Helps speed up metabolism and eliminate excess calories.

Be sure to consume fermented milk products during the day, which help burn fat and are a supplier of protein energy.

Fruits are monosaccharides, which is why they should be consumed before 15:00 to give the body time for the process of digestion and absorption.

You should not eat sausages, as they are fast carbohydrates. The only thing they can leave behind is excess weight, but not energy for active image life.

In order not to do math all the time, you will need to write out products for yourself, determine the content of food-grade ingredients in each of them, and then create a menu. After a while, the digital series will fit into your head and you won’t need any pieces of paper.

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 normal weight This can be achieved by appropriately adjusting the diet, but 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 protein, fiber, carbohydrates and vitamins and minerals are provided wellness, high-quality cleansing of the intestines and cells, reducing 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 cause negative impact for 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 caloric content daily ration does not exceed 1500 kcal and all the rules of the methodology are carefully observed.

General rules

In addition to the established limit on the daily energy value of products, there are several important requirements that must be followed when using balanced diet:

1. 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.
2. Breakfast should be mandatory and complete - this is the most important technique food. It helps to launch and speed up metabolic processes, and also prevents breakdowns during the day.
3. 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.
4. Dinner is allowed. However, the break between the evening meal and sleep should be at least 3 hours.
5. You only need to use natural products without dyes, flavors and other chemical additives. It is advisable to cook your own meals.
6. You should completely avoid fatty meats and eliminate animal fats from your diet. Consumption of vegetable oils is reduced to the necessary minimum.
7. Sweets, flour, fried and other foods harmful to your figure and health should also be prohibited. Alcohol consumption is unacceptable sweet soda, fast food.
8. 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.
9. 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, until a complete transition to a balanced diet, which will help to constantly maintain normal weight and health.

On 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.

The first day:

• 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 own 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 l 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.

Given weekly menu can be used as a basis, repeating it as many times as necessary to achieve the desired result. It should be taken into account that for any protein weight loss in the first week, kilograms usually go away due to excretion excess liquid and bowel cleansing. 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 dietary fillet turkey or chicken (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 low-fat curd mass, 120 g 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 l vegetable soup, 120 g meat with 120 g 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 reception - a plate boiled beans, 200 g steamed fish.

For pregnant:

• 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 reception - a portion of multi-component cuts from 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 - small piece fish, 200 g vegetable stew, 50 g 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 assumes maximum possible reduction calorie content daily diet 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 triggers the process of burning one’s own fat deposits and leads to fast 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:

1. The diet should include only foods containing proteins, fiber, vitamins, minerals with a minimum of carbohydrates and fats.
2. You need to eat in small portions – at least 6 times a day.
3. Meals should only be prepared using steam or boiled methods.
4. One day a week should be a fasting day.
5. 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 technique 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 stew 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 boiled veal, 120 g 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 diet is considered optimal in terms of the ratio of benefits and effectiveness. low calorie diet. 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:

1. Completely eliminate the consumption of simple carbohydrates, especially sugar and its derivatives.
2. Give up animal fats and introduce a sufficient amount of vegetable oil into the menu.
3. Focus on protein food predominantly of animal origin (low-fat dairy products, lean meats and fish), as well as plant sources of protein (legumes, grains).
4. Limit the use of foods high in cholesterol - eggs, hard cheese, lard, butter.
5. Reduce salt intake to 5 g per day.
6. 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.
7. Boil or steam dishes.
8. 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 calorie 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 l borscht, 50 g chicken, 120 g stewed vegetables, 30 g 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 do it 1-2 times a week. fasting days 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 not large quantities for extra kilos 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 period, when the body actively stores body fat 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 time You need to eat not only in a balanced manner, but also in compliance with the following diet rules:

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

You need to take walks and exercise indoors every day. Proper rest is also important good dream, which improves the psycho-emotional state and reduces appetite.

Sample menu

Since there are many holidays in winter, 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 curdled milk 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:

1. Everything that can be consumed raw or subject to minimal heat treatment.
2. Choose products that are fresh, as natural as possible, without chemical additives.
3. Do not store fresh fruits and vegetables for future use and store them in the refrigerator for no longer than three days.
4. 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 products, and within the diet itself there is its own division into types depending on individual characteristics the person who is going to comply with it. Same as in 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 a regular balanced vegetarian diet, weekly diet which can be represented by this example:

The first day:

• 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 USA 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:

1. 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.
2. You should give up certain gastronomic habits that can cause many diseases.
3. The basis of the diet should be products grown near the place of residence - they are much healthier than plants imported from other areas.
4. You should not eat if you are upset, excited or depressed.
5. It is beneficial to drink plenty of water before and after meals, as water improves the functioning of the stomach.
6. Once a day you need to eat unprocessed vegetables, preferably seasonal ones.
7. For dinner you can eat meat, but only poultry or lamb, as well as fish and leafy vegetables.
8. You should avoid all fried foods and carbonated drinks.

Also great attention Casey paid 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.

1. Fruits and grains should be consumed on different days.
2. Never take cereal products at the same time as pineapple and citrus juices - this will lead to rapid weight gain.
3. 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 female body at any age, because a woman should first of all be healthy. With an illiterate approach to weight loss, it can be significantly disrupted hormonal background, and the state of health, psycho-emotional state and so important for a young woman very much depend on it reproductive function. 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:

1. 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.
2. 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.
3. Food ratio - 60% should be raw vegetables, fruits, berries, nuts, the rest of the food - only healthy healthy foods.
4. Compliance 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 liquid, which are equally harmful to health.
5. Keeping a count of calories in the foods you eat – to lose weight total should not exceed 1500 kcal/day.
6. Eating only in a positive mood, without distractions and negative emotions, which can provoke uncontrolled eating and overeating.
7. 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).
8. Ensuring sufficient motor activity– to burn calories and strengthen the body, you need to do exercises every day for at least 30 minutes, and it’s better to go to 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 quantity. 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 beneficial fatty acids, but also many valuable elements.

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

1. Avoid meat and replace it with fish.
2. Reduce the amount of salt and use only sea salt.
3. Exclude sausages, semi-finished products, any canned food (even homemade).
4. Reduce the amount of vegetable fats to 30 g per day, do not consume animals at all.
5. Remove everything from menu simple carbohydrates, instead of which eat foods rich in fiber.
6. Include eggs in the menu a maximum of 3 times a week.
7. Avoid fried and heavy meat dishes.
8. 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:

The first day:

• in the morning – 150–180 g of milk oatmeal, 30 g 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).

Second day:

• 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 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 yoghurt 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's 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, you need to focus on the following standards consumption:

• Consume vegetables and fruits in an amount of 1 kg;
• meat and fish – no more than 200 g;
• every other day you should introduce hard cheeses and eggs into your 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 that settles on internal organs, completely disintegrated. 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:

1. 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.
2. 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.
3. 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.
4. Dinner should be 3 hours before bedtime; the evening meal should be light, preferably protein.
5. 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.
6. The basis of the diet should be protein products, whole grain cereals, vegetables, fruits.
7. 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 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 healthy products, cooked in healthy ways, excluding frying using fat. An approximate balanced diet for a week for men can be based on the following menu:

The first day:

• 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 chicken broth, 150–180 g buckwheat, 120 g boiled veal, 50 g 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 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:

1. Change the composition or energy value of food gradually, doing this over 2–3 weeks.
2. Maintain the BZHU ratio – 3:2:5.
3. 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.

You should have dinner 3 hours before bedtime. The menu should consist of a large amount of proteins, so meat or fish dishes should be included in the diet. Cooked food should not be heavy, and overeating should be avoided. Potatoes, rice, pasta are suitable as a side dish. As an addition, you can use salads and season with any vegetable oils.

The calorie content of the daily diet should be: breakfast - 40%, afternoon snack -10%, lunch and dinner 25%.
There can be any cooking method, but it is advisable to use alternatives: stewing, boiling and baking. Eating fried and smoked foods is permissible only in small quantities and in rare cases.

As a basis, you can take an approximate menu for the whole family for 7 days. Depending on culinary preferences and habits, additions and changes can be made to the menu.

• Monday:

1. Breakfast: Buckwheat porridge, tea
2. Afternoon snack: Fruit salad with yogurt
3. Lunch: Mushroom soup or cheese soup with sausage, vegetable pancakes
4. Dinner: Mashed potatoes with chicken or potato zrazy with liver
5. Tuesday:
6. Breakfast: Rice porrige with raisins and prunes
7. Afternoon snack: Berry and fruit smoothie or egg toast
8. Lunch: Shchi with mushrooms and meat or Ukrainian borscht
9. Dinner: Pasta with tomato sauce, baked salmon fillet, fresh cabbage salad

• Wednesday:

1. Breakfast: Cheesecakes or zucchini pancakes with sour cream
2. Afternoon snack: Apples with yogurt
3. Lunch: Bean soup, cauliflower casserole
4. Dinner: Steamed fish cutlets with buckwheat

• Thursday:

1. Breakfast: Millet porridge with milk and butter
2. Afternoon snack: Pancakes with fruit or cottage cheese muffins
3. Lunch: Soup with meatballs or meatballs
4. Dinner: Vegetable zucchini stew

• Friday:

1. Breakfast: Semolina porridge with raisins
2. Afternoon snack: Strawberry jelly or vegetable smoothie
3. Lunch: Rassolnik or chicken kharcho soup
4. Dinner: Chicken chops with rice, vegetable salad

• Saturday:

1. Breakfast: Cottage cheese casserole, fruit smoothie
2. Afternoon snack: Apple ratatouille
3. Lunch: Chicken noodle soup or fish soup
4. Dinner: Lazy cabbage rolls or veal roast beef

• Sunday:

1. Breakfast: Omelette with cheese or scrambled eggs with sausages
2. Afternoon snack: Pancakes in batter
3. Lunch: Pea soup
4. Dinner: Stewed potatoes with meat, vegetable salad

The sample menu is for one person and four meals a day. Depending on how many family members there are, meals from the diet should be multiplied by the required number.

Before going to bed, as a second afternoon snack, all family members can be offered to drink a glass of kefir or fermented baked milk. Dairy products should be in the diet daily. They contain vitamin D, which is easily absorbed by the body, and vitamin D, which helps improve digestion. Before purchasing, be sure to pay attention to the expiration date.

A secondary role in the cooking process is played by the beautiful presentation of the dish on the table. Beautiful and delicious dishes affect the increase in appetite, and this stimulates the secretion of gastric juice. Thanks to this, food is better absorbed. This should also not be forgotten.

If you adhere to the rules of a balanced diet, this will help maintain the health of all family members and improve the quality of life.

Balanced diet (or as it is also called - balanced diet), does not require enormous effort, and does not contain a lot of restrictions, unlike many diets. The most important thing in a balanced diet is the schedule and inclusion of only nutritious foods in the menu.

A balanced diet directly depends on many indicators: gender, type of activity, and even the place where a person lives. But there are basic principles on which a balanced diet is built that can keep the human body in excellent shape.

Basic principles of a balanced diet

Energy consumption

The energy that is consumed during the day must be compensated by the energy value of food. Energy consumption depends on a person’s age, gender and physical activity. So athletes or people engaged in heavy physical labor need to consume from 4000 to 5000 kcal. But for office workers no more than 2600 kcal. Also, a lot depends on age - after 50 years, it decreases by 7% every ten years.

How to properly balance your diet

The human body needs various substances daily. Each element has its own tasks and functions.

The body cannot be saturated with one and completely exclude another useful substance.

• Fats The most energy-rich substances in the body, they also have enormous plastic value, since they contain phospholipids, vitamins, and fatty acids.
• Squirrels - the basis of the entire building system of the body. Helpers in the synthesis of hormones, enzymes and vitamins.
• Carbohydrates - the main fuel for life. This also includes fiber, which has a main function in the absorption of food.
• Vitamins and minerals. Their quantity determines how correctly the body as a whole will function. But this does not mean that you need to quickly consume everything described above. The ratio of all substances and microelements is very important for the body.

Remember! A balanced diet is not a diet, but a way of life!

In one day, the protein content in the plate should not exceed 15% (half of which is animal proteins, and the other half is plant proteins). You can calculate something like this: per 1 kg of weight there should be 1 g of protein. So, if you weigh 70 kg, you should consume 70 g of protein per day, of which 35 g of plant proteins (for example, mushrooms, pasta, rice) and 35 g of animal proteins (fish, cottage cheese, cheese, etc.) .

The amount of fat should be no more than 30% of the total diet.

If you divide 30% into types of fats then percentage looks like that:

• to 10% - saturated acids;
• up to 15% - monounsaturated acids;
• up to 7% - polyunsaturated acids.

Saturated acids are found in large quantities in butter and in hard margarines. Monounsaturated acids- in sunflower, soybean, corn oil and fish, but peanut and olive oil sources of polyunsaturated fatty acids.

Carbohydrates account for no more than 70% of the total daily diet. Of these, the lion's share is allocated to complex carbohydrates and only up to 10% is allocated to simple carbohydrates, which are quickly digestible substances (sweets, sugar, jam, etc.).

Carbohydrates that are not digested include cellulose. Without fiber, the digestive system cannot function as it should (this is bread and all its types, cereals, potatoes, vegetables, fruits and nuts).

As a result, a rational, balanced diet means consuming no more than 80 g of protein, 80 g of fat and no more than 400 g of carbohydrates per day (of which simple carbohydrates are about 40 g, fiber up to 24 g).

Meal schedule

Another answer to the question of how to balance nutrition is how and when to eat.

1. As soon as you get up you need to drink 1 tbsp of warm water,
2. Have breakfast after half an hour and preferably porridge,
3. Before each meal, drink a glass of water,
4. Don't wash down your food.

Ideally, you should eat four times a day, without snacks! Each meal should be 4 to 5 hours apart, but have dinner about three hours before bedtime.

Golden rules for a rationally balanced diet

• eat more fruits and vegetables. One apple a day removes all poisons and toxins from the body;
• eat at least 2 hours before training;
• after physical activity, eat 1 hour later;
• consume animal protein only at lunch and dinner, but not before bedtime;
• It is forbidden to eat both the first and the second in a row;
• exclude fried foods from the diet;
• drink at least 1.5 liters of water per day. Don't drink before going to bed!
• drink coffee and tea as little as possible, it is better to replace them with cocoa, chicory, natural juice, compote;
• do not consume expired products;
• do not consume carbohydrates together with proteins (dumplings, meat with bread);
• it is advisable to forget about various sweet flour products, sweets, etc.;
• exclude fast food, various sodas, chips, mayonnaise, ketchup, various sauces, sausages, ice cream, chocolates from the menu.

A balanced diet menu should look like this:

• Breakfast: up to 25% carbohydrates, fiber and fats;
• Lunch: up to 35% carbohydrates and proteins
• Dinner: up to 25% proteins, fats and carbohydrates
• Before going to bed: drink 1 tbsp of kefir or yogurt.

Sample menu of a balanced diet for a week

• For breakfast you can prepare the following dishes: cottage cheese, various cereals with honey, 3 slices of cheese, omelette, cottage cheese casserole. They need to be divided into seven days. It's best to drink natural juices, coffee and green tea.
• For lunch cook fish (boiled or baked), broths based on lean meat or chicken, mushroom soup, spaghetti with herbs and tomatoes, cabbage soup, steamed cutlets, boiled potatoes or boiled beans. You can create a menu for yourself from the listed dishes for the week. You should give preference to gray and black bread, but no more than 2 slices per meal.
• For dinner It is advisable to prepare low-calorie dishes, such as stewed vegetables, green salad, boiled chicken, boiled fish, stewed meat, seaweed and seafood, carrot casserole. It is best to drink green tea.
• Before going to bed, you need to drink 1 tbsp of fermented baked milk, kefir or yogurt.

You can also include fasting days in a balanced diet. They will help normalize digestive system. It is best to unload your body about once a week. On this day you need to drink more water; you can only allow yourself fruits and vegetables.

Remember, a rationally balanced diet is not a diet, it is a lifestyle that contributes to the normal functioning of all systems of our body.