Balanced diet for weight loss

Balanced diet for weight loss

Balanced nutrition is one of the most effective and, most importantly, safe diets for today. With any excess weight, it is sometimes enough to balance the diet and give up the most harmful and high-calorie foods - and health will gradually come back to normal. For a person who wants to lose weight, a normal caloric intake with a balanced diet will be 1200 calories per day. If you are actively involved in sports, you can increase the amount of energy you consume to 1600 kilocalories, but you can only load morning meals, and preferably protein foods.

To comply with the rules of proper nutrition and fast weight loss on a balanced diet, one should not abandon any natural products, but fat and high-calorie foods should be replaced with fat-free foods, and factory sweets and baked goods should be abandoned altogether. Add more vegetables to your diet, minimize the amount of meat, in the first place - red and fat, replace the fried foods with boiled and baked.

The main plus of a diet with a predominance of vegetables, sea fish and low-fat dairy products is the cleansing of the body. Beginning to eat dishes based on these ingredients, you fill the intestines with cellulose, which speeds up its peristalsis and removes toxins, as well as a beneficial microflora. In addition, in vegetables and fruits, a lot of vitamins and trace elements, without which the body can not function properly.

It is proven that a balanced diet significantly reduces the risk of developing cancer and atherosclerosis. Such a diet provides almost a 100% guarantee of protection against stroke and ensures longevity. For urgent weight loss, however, it is not very suitable: for a week with a balanced diet, you can lose up to 3-4 kilograms, depending on the initial weight, but such results are not achieved in the first week of a new diet. The first days after the rejection of harmful products can be difficult, so in advance, develop for yourself safe and useful options for sweets and favorite harmful delicacies.

Efficient balanced diet

Effective balanced diet

In the diet of slimming, there must necessarily be protein products - kefir, low-fat cottage cheese, soft cheese, as well as sea fish and dietary meat. They are better than vegetables saturate the body and help digestion. In your menu must be all the components of a balanced diet, but the amount of fat should be reduced to a minimum.

Do not exclude from your diet cereals and legumes: this is the main source of vegetable protein. Nevertheless, they should be used moderately, mainly in the form of cereals, but bread will have to be abandoned. If you have chosen a vegetarian balanced diet, you can afford sweets to increase the blood serotonin hormone( hormone of joy).Choose low-calorie sweet foods - marshmallows, natural marmalade, bitter chocolate. You can cook sweets yourself - pay attention to raw raw fruit culinary and cottage cheese casseroles or diet cheesecakes with the addition of cocoa, raisins, honey.

If you work a lot, it will be difficult to keep a balanced diet, because when calculating calories it is not easy to achieve diversity, and cooking takes longer. In the warm season, it is easy to make fruit or vegetable snacks throughout the day between basic meals: for example, eat several carrot sticks, a handful of berries or a pear. And do not forget - no diet will not be useful if you constantly feel hungry or feel worse health after a week of a new lifestyle. In this case, you need to contact a gastroenterologist and a nutritionist.

Balanced diet for weight loss: menu for the week

The dishes described below can be assembled and replaced, we offer you only a small assortment of existing dietary foods in world cuisine from lean meat, fish, vegetables, eggs and milk. When cooking, avoid frying with sunflower oil, buy non-stick cookware or cook in a microwave oven, bake the dishes. Salads are also not recommended to refill with oil, as a last resort - choose the most useful types of vegetable oils. Try to give up potatoes and white rice. Remember that the main caloric content in the salads is provided with sauces: replace the factory mayonnaise and tartar with homemade dressings from soy sauce, low-fat sour cream or yogurt. Do not forget to add spices and herbs - let your balanced diet for a week be delicious!

A balanced diet for weight loss: a menu for a week Monday

Breakfast : bread with a round of boiled egg, cucumber and lettuce, yogurt or kefir

Lunch : 200 ml of vegetable soup, for example, from cauliflower, or fish broth, 1 crusty rye flour, 200 grams of green saladwith different fresh vegetables

Dinner : 150 grams of boiled raw rice, vegetables with salmon on the grill or "cool" egg


Breakfast : a pair of "steep" eggs, a slice of tuna, bread with soft cheese and tomato

Lunch : 200ml of oxalic soup with egg, salad from the capcarrots and greens, a few kiwi

Dinner : cup of braised beans in tomato, a piece of boiled chicken breast, 2 rye bread


Breakfast : 150 g curd casserole or low-fat cheesecake

Lunch : Japanese miso soup based on soybeanpasta with cheese tofu and eel, 150 grams of stewed vegetables, grapefruit

Dinner : stewed in lean sour cream mushrooms with vegetables


Breakfast : 150 g( 3-4 tablespoons dry) buckwheat, one tomato, kefir zero glassfat content.

Lunch : stuffed with rice with stewed vegetables, chicken and mushrooms pepper, apples or berries

Dinner : lobio with green beans with tomatoes and walnuts


Breakfast : 100 grams of oatmeal with berries and a teaspoon of honey, a glass of low-fatyoghurt, 1 small banana

Lunch : carrot, apple and celery salad with spices and lemon juice, baked salmon in yogurt-spinach sauce

Dinner : casserole from vegetables and asparagus with low-fat cheese.


Breakfast : 100 g curd with honey and berries, 150 ml yogurt

Lunch : 200 ml lean borsch, 100 g vinaigrette with mushrooms, apple or other fruit

Dinner : 150 g cauliflower baked in egg with greens, kefir


Breakfast : 150 grams of pearl or corn porridge, unsweetened fat-free yogurt, a pair of pears or apples

Lunch : 150 grams of rice with vegetables, 100 g of stewed fish, tomato juice, preferably without salt

Dinner : 250 gvegetable stew( do not add potatoes)

Dietolgi offer different options for a balanced diet. The main thing in any way of such safe weight loss is to eat all types of foods in small amounts, eat small meals five times a day and exclude high-calorie foods from the diet. Here are some video recommendations from physicians and fitness professionals to develop a balanced diet:

Video with a diet from Malysheva

Video about proper nutrition for losing weight

Video about a balanced diet