Balanced diet for weight loss weekly menu for women.

Proper nutrition is the key to a healthy, carefree life. With its help, you can avoid many health-related ailments. Some people believe that healthy food is not necessarily tasty. Of course, this opinion is erroneous; with proper planning, you can come up with various combinations of not only healthy, but also appetizing dishes. How to plan a healthy meal, a weekly menu for a family, we will look at in our article.

Basic mistakes

Before you start eating exclusively healthy foods, let's look at the main mistakes a person makes in eating behavior:

No breakfast.
The first meal will take place during lunch, consisting of semi-finished products.
During depression, increased eating occurs.
Excessive eating of fast foods.
Food on the go.
Exhausting diets, even starvation.
Insufficient consumption of drinking water.

If your family's goal is to lose weight, you will lose significantly more weight from healthy meals than from fasting, which is fraught with breakdowns.

The basis of proper nutrition

Before drawing up a meal schedule for the week, read the basic rules:

To develop a habit, it is advisable to have breakfast at the same time.
Complex carbohydrates are necessarily present in food. It is recommended to take them in the morning. Such food includes various cereals.
Do not load your stomach during the afternoon snack. Give preference to low-calorie foods.
One of the important rules is variety, food should have different origins (animal and plant)
Maximum calorie intake is lunchtime.
If it so happens that you have fallen off the regime, do not give up under any circumstances, continue to eat healthy food as if nothing had happened.
Eating frequently will help improve metabolism; the best option is five meals, with a time difference of 3 - 4 hours.
Do not start lunch in a tired state; you need to eat slowly, putting aside extraneous thoughts.
After finishing the meal, drinking water or tea is allowed 30 - 40 minutes later.
Replace sugar and sweets with honey.
Replace regular salt with iodized salt and reduce its consumption.
Avoid coffee; you can replace it with chicory.

The benefits of healthy eating

Proper nutrition and a weekly menu for the family will bring the following benefits:

By eating frequently, the body will stop feeling hungry. The absence of this phenomenon helps to improve metabolism. In case of possible need for food, optimal snacks are provided.
Despite some tips and rules, a healthy diet does not limit a person’s taste preferences. If you really want a portion of fried shish kebab, a sausage sandwich or pizza, once a week you can treat yourself to “junk” food without compromising your health.
If you are used to visiting restaurants and are often guests, you can always choose the best meal options for each family member.

The fifth day of a balanced diet for weight loss

After waking up, a glass of mineral water with lemon.

Breakfast: whole grain bread, boiled egg, green onions, tomatoes, water and tea.
Second breakfast: yogurt, a handful of blueberries, water or tea.
Lunch: Greek fish, brown rice, salad with olive oil, water or tea.
Dinner: cottage cheese or white cheese, bell pepper, green onions, whole grain bread, water or tea.

Why do you need a weekly meal plan?

By making a meal plan in advance, you don’t have to think every day about what to cook for breakfast, lunch and dinner.
Meal planning helps you manage your free time: on busy days you can cook something in a hurry, and on weekends you can pamper your family with delicacies.
Significantly easier cooking.
When planning a healthy diet for the week, all products for preparing various dishes are purchased immediately, in the right quantities, without unnecessary products. This way, you can save some money without buying unnecessary products.

Every day menu for the whole family

The menu is designed for one person, based on the number of family members, and the volume of products increases accordingly. Products with no specified weight or quantity are equal to one serving. Serving = 1 glass. Let's look at the menu for the week for home meals.

First day of the week.

Breakfast. A serving of oatmeal porridge with pieces of berries (fresh or frozen), cottage cheese with low-fat sour cream.

Repeated breakfast. 250 ml. ryazhenka, 1 apple.

Lunch time. A serving of buckwheat porridge, one steamed chicken cutlet. Green tea + 1 citrus fruit.

Afternoon snack. A handful of raisins and a few cashews.

Dinner time. 200 ml of any drinkable fermented milk product, boiled or baked chicken breast (250 grams), two fresh cucumbers.

Second day of the week.

Breakfast. A glass of corn flakes with low-fat milk, cottage cheese casserole, 2 boiled eggs.

Repeated breakfast. Any fresh fruit, two pieces of low-fat cheese.

Lunch time. Vegetable soup, a portion of durum wheat pasta with cheese, 1 tomato.

Afternoon snack. Green tea, 1 cereal bar.

Dinner time. Steamed fish (250 grams of finished product), stewed cabbage.

Third day of the week.

Breakfast time. A portion of oatmeal porridge with berries, a portion of cottage cheese with low-fat sour cream, two eggs.

Repeated breakfast. Two apples.

Lunch time. Boiled rice, poultry. A couple of slices of low-fat cheese, 1 citrus fruit.

Afternoon snack. One cereal bar.

Dinner time. Stewed vegetables, baked fish.

Fourth day of the week.

Breakfast time. Rice porridge cooked in milk, with a handful of any nuts, two fresh pears.

Repeated breakfast. A glass of natural yogurt.

Lunch snack. Boiled rice with Mexican mixture (peas, corn, beans), rabbit meat (250 grams).

Afternoon snack. Dried fruit compote, 1 citrus fruit.

Dinner time. Two pieces of cheese, boiled vegetables, turkey meat (170 grams).

Fifth day of the week.

Breakfast. Omelet with milk, three slices of cheese, cottage cheese with low-fat sour cream.

Repeated breakfast. Green tea, cereal bar.

Lunch time. A serving of chicken soup, a baked piece of red fish, a slice of low-fat cheese.

Afternoon snack. A glass of kefir.

Dinner time. Salad of fresh vegetables and herbs, boiled rice, chicken breast (150 grams).

Sixth day of the week.

Breakfast. A glass of cereal with milk, an omelette, a piece of cheese.

Repeated breakfast. One orange.

Lunch time. Seafood pasta, chicken soup, green tea.

Afternoon snack. Dried fruits compote.

Dinner time. A handful of nuts, a glass of kefir, a cereal bar.

Seventh day of the week.

Breakfast. Cereal cookies, a glass of low-fat milk, cottage cheese with sour cream.

Repeated breakfast. Fresh pear.

Lunch time. Buckwheat porridge, a piece of lean meat (200 grams).

Afternoon snack. A glass of homemade jelly.

Dinner time. A piece of baked red fish (250 grams), a green salad, two fresh cucumbers.

Please note that the weekly menu provided is approximate. If you have a child in your family, consider some features when creating a meal plan:

If a child is actively involved in any sport, the daily calorie intake is 2300 kcal.
Children from 7 to 10 years old are supposed to consume 2000 kcal.
Completely eliminate the consumption of sausages, sausages, and semi-finished products.
Season vegetable salads only with vegetable oil.
When purchasing groceries for the week, check expiration dates. A healthy diet includes high-quality and fresh products.
Meat or fish are present in the diet every day.
For breakfast, you must take foods containing calcium: milk, cottage cheese, cheese, sour cream.
Eating fresh fruit daily.

List of useful products

In addition to the food indicated in the sample menu, we will consider products that are suitable for preparing dishes for the whole family.

Eggs.
Cabbage.
Whole grain breads.
Fermented milk products.
Millet and barley groats.
Cauliflower.
Bread with cereals.
Sour cream.
Asparagus.
Mushrooms.
Fresh vegetables, fruits, berries.
Beans.
Dark chocolate.
Chicken fillet
Olive oil (for seasoning dishes).

Remember that following a balanced diet is not a diet, but a norm of life. By eating healthy foods today, you take care of your well-being for many years to come.

25 .

04.2017

A tale about a balanced diet for weight loss, the menu for the week is posted below. You will learn how to properly balance the diet for men and women, the basic principle of nutrition for weight loss and 1500 kcal - whether this is a lot or not. Go!

An old joke about a “new diet for weight loss”: “3 days only juices, 5 days only porridge, 7 days only apples. Then 9 days, then 40 days..."

Hello friends! Let's talk seriously. There is a long-proven balanced diet for weight loss, a menu for a week and even a month, with which you can get rid of excesses without taking things to extremes. It can't even be called a diet. This is a general trend in healthy eating that takes into account all our needs.

Principles of nutrition

Count your calories. The norm for losing weight is 1200 calories. For women who play sports, the figure is slightly higher – 1600 calories.
Drink purified water throughout the day. The norm is 2 liters. Quantity per dose – 1 glass. Drinking rules: first dose - immediately after waking up at night, subsequent doses - 15 minutes before lunch, snack and dinner.
Don't add sugar to your food. Instead of sweets, eat dried fruits (they are also sweet).
Don't eat eggs. The yolk of the product is very high in calories. Or reduce your intake to 3 times a week, one at a time.
Eat vegetables steamed, baked and raw.
Watch the amount of food you eat. The serving should be from 150 to 400 g. No more.
Eat 3 hours before you go to bed. Include only protein foods and vegetables in your evening meal. Fruits are not allowed.
Drink dairy products, but watch the calories. Try to buy low-fat ones.
You can't go hungry. Hunger occurs during a period of time in which the body does not receive food. It is equal to four hours or more. After this time, all metabolic processes lose speed. The body experiences hunger and accumulates fat.

Avoid the following foods entirely:

canned foods;
ice cream;
store-bought sauces and salad dressings;
smoked meat;
sausages;
sausages;
mayonnaise;
store-bought packaged juices;
lemonades;
butter;
cheese;
cream;
carbonated drinks;
alcoholic products;
all types of flour products.

A tale about a wise gardener and our blooming body

Every gardener knows that excess moisture and fertilizers are just as harmful as too little. When taking care of plants, we look into smart books and calculate which flower needs what. Don't we ourselves deserve the same careful, competent care?

It will look something like this (I’m taking the figures for an average statistical person with a sedentary lifestyle, who normally consumes about 2500 kcal per day):

for working and active men - an average of 95-100 g of protein (60% animal origin);
90 g (30% - vegetable);
250 g.

In total it should be about 2200 kcal instead of 2500.

For women, all values are reduced by 10%. The fair sex, unfortunately, accumulates fat more easily and uses it up more slowly. This has to be taken into account.

Both of them need at least 2 liters of liquid (not taking into account soups and other semi-liquid foods), salt - about 8 g. Stimulating the appetite, spicy dishes are completely excluded. How much water to drink to lose weight and why, I wrote.

The amount of dietary fiber should increase significantly. This topic has already been covered in this one.

General principles for selecting dishes

We prepare food that needs heat treatment as follows:

cook;
stew;
bake.

It is not advisable to fry or puree food. When frying, the calorie content increases, while when mashed, the effect of insoluble fibers decreases.

You need to eat six times a day, eating at one time as much as you need to get enough. Hunger provokes discomfort and constant pain. If your will is even a little softer than stone, sooner or later you will not be able to resist, and all the work on yourself will go down the drain.

Problems with excess weight are not limited to adults. For teenagers and children, there should be especially strict control over vitamins and microelements. We cannot allow a growing organism to lack something and become defective and sick. The harm from such weight loss will be much greater than the benefit.

What can you eat

vegetable soups, with water or weak broth, flavored with meatballs;
meat, fish, chicken, everything lean, boiled, stewed or baked in pieces;
seafood (to whom they are available), and even “crab sticks” from surimi - you just need to make sure that they do not contain soy and preservatives;
milk, sour milk, sour cream (as a dressing), low-fat cottage cheese, 9% is possible - only natural, without additives; some low-fat cheeses (not processed or soft - they contain margarine and calories);
2 eggs per day, scrambled or hard-boiled;
cereals - buckwheat, pearl barley;
vegetables, especially raw - cabbage, cucumbers, lettuce, zucchini, pumpkin, tomatoes, sweet peppers, carrots;

as snacks - salads from raw and pickled vegetables, meat snacks;
fruits and berries (before lunch), boiled and raw, jelly with xylitol, fructose;
sauces - tomato, cranberry, pomegranate in small quantities;
tea, coffee with milk, freshly squeezed juices with pulp;
butter, unrefined olive oil, first cold pressed, unrefined flaxseed oil - without heat treatment.

Balanced diet for weight loss - menu for the week

As an example, I will give a weekly diet with a nutrition schedule.

Monday:
Breakfast (8:30 - 9:00)
salad of carrots, apples and sweet peppers with vegetable oil;
low-fat cottage cheese, slightly salted, with chopped cilantro (very tasty, plus dietary fiber from the greens);
coffee with crackers.
Second breakfast (11:00)
apple or pear;
a mug of water.
Lunch (13:00-14:00)
soup with broccoli (you can use frozen) and a spoonful of sour cream;
boiled meat;
steamed vegetables;
liquid jelly made from cranberries and cornstarch, with xylitol.
Afternoon tea (16:30-17:00)
baked cheesecakes;
milk;
apple.
Dinner (19:00-19:30)
vegetable stew + 10 g butter;
boiled fish;
Tea with lemon.
Before bed (22:00)
kefir or yogurt without additives.
Tuesday:
steam omelette;
doctor's sausage plastic;
a piece of bran bread;
tea or juice.
Lunch
water;
fresh tomato salad with sour cream;
bread with bran.
soup with zucchini, eggplant and herbs;
steamed veal;
buckwheat porridge;
tea with milk.
orange or apple;
cottage cheese casserole;
baked vegetables sprinkled with flaxseed oil;
baked beef liver;
juice with pulp.
Before bedtime
apple;
mineral water without gas.
Wednesday:
fresh vegetable salad with egg and flaxseed oil;
a piece of gray bread;
a piece of cheese;
coffee.
Lunch
orange or pear;
water.
cheese appetizer (1 egg, cheese, clove of garlic, spoon of sour cream - cut, mix);
fish soup;
Tea with lemon;
crackers.
chicken breast fillet;
green pea;
curd soufflé;
baked zucchini;
Before bedtime
A glass of kefir.
Thursday:
green salad (green paprika, apple, kiwi, dill, stalked celery, olive oil);
beef liver galette;
drink made from rose hips with honey.
Lunch
apple or pear.
Stewed sweet pumpkin with onion and garlic;
baked beef with cranberry sauce;
day-old bread;
tea with milk.
omelette with vegetables.
decoction of hawthorn fruits with a teaspoon of honey.
braised cabbage;
a circle of doctor's sausage;
green tea with milk.
kefir with added bran.
Friday
buckwheat porridge;
milk;
baked cheesecake.
Lunch
beet salad with eggs and sour cream;
a piece of gray bread.
“sea” appetizer (shrimp, mussels or squid, avocado, lemon juice);
fish soup with white roots (parsley, celery) and parsley leaves;
vegetable aspic with gelatin;
tomato juice.
70 grams of any nuts;
mineral water without gas.
sauerkraut salad with cranberries;
gray bread;
baked chicken breast;
“Sports” drink (roasted crushed barley brewed like coffee, plus a teaspoon of honey).
low-fat unsweetened yogurt.
Saturday
cottage cheese casserole;
orange;
green tea.
Lunch
a handful of prunes;
mineral water.
fruit salad;
vegetarian borscht with sour cream;
steamed veal with herbs;
coffee with milk.
baked apple;
a piece of protein bread;
compote
steamed vegetables;
cottage cheese with herbs;
kefir or fermented baked milk.
Sunday
2 egg omelette;
apple;
a piece of cheese;
gray bread;
coffee.
Lunch
apple or pear;
a cup of water.
cucumbers with lettuce and sour cream;
milk and vegetable soup;
steamed beef;
pearl barley porridge for garnish;
apple compote or xylitol jelly.
“marble sandwich” (a circle of sausage, a plastic piece of cheese, a leaf of lettuce, a plastic tomato, a thin piece of gray bread);
tomato juice.
cottage cheese casserole;
a handful of dried apricots and nuts;
green tea.
A glass of kefir with bran or a piece of bran bread.

Since it will not be possible to lose weight in one week, and this is dangerous, it is advisable to immediately develop a menu for the month, taking into account the time of year and the vegetables and fruits available. Additional recipes for healthy dishes can be found in dietary reference books, or on my blog. I have already written about cream soup from or.

Precautionary measures

For women 40 years of age and older, an adequate supply of calcium and magnesium is needed. Take into account concomitant diseases, which, as a rule, already exist.

Only people who have less than 1200 kcal - by weight, height and age - can lower their diet to 1200 (but I have not met such people). For women, 1500 kcal is the limit.

If a woman at 35 years old allows herself to go on starvation diets, by the age of 40 she will have several concomitant diseases, and it’s good if she doesn’t upset the balance of her metabolism so much that she gains extra pounds “out of thin air.”

The main principle is do no harm! We must remember that the less you eat, the faster the body begins to rebuild and slow down metabolic processes in order to accumulate reserves. Therefore, if you don’t eat enough, the savings will be used up more and more slowly, or, on the contrary, they will begin to be fabricated by the body “just in case.”

Why do you need a plan?

Losing weight correctly and smoothly is desirable primarily for those who need to lose a lot of weight - ten or more kilograms. You definitely won’t be able to overcome them in a week or even two. But you can easily manage to unbalance the body, disrupt the normal functioning of the digestive organs and slow down the speed of metabolic processes. That is, in addition to the existing problem, you will get several more.

With the help of a well-designed weight loss plan, you can:

fully provide the body with vital nutrients: vitamins, minerals, amino acids;
prevent metabolism from slowing down;
cleanse the body of accumulated waste and toxins;
improve overall well-being;
tighten and tidy the skin;
pump up muscles, make them more prominent;
achieve sustainable weight loss.

But the main bonus is that the weight with such weight loss goes away forever, and does not return within a couple of weeks after you stop losing weight. Actually, you don’t have to stop anything. When body weight reaches normal, the weight will stabilize and will be maintained at the same level with fluctuations of up to 1-2 kg.

Great news!

I hasten to please you! My “Active Weight Loss Course”
is already available to you anywhere in the world where there is Internet. In it, I revealed the main secret of losing weight by any number of kilograms. No diets and no hunger strikes. The lost kilograms will never come back. Download the course, lose weight and enjoy your new sizes in clothing stores!

That's all for today. Thank you for reading my post to the end. Share this article with your friends. Subscribe to my blog. And let's move on!

A balanced diet for weight loss is the dream of every modern person who does not have the opportunity to eat often and by the hour. The menu for the week is so detailed that all cooking issues are eliminated. For women, this option can be called ideal. Let's take a closer look at it!

Summarize

A good weight loss meal plan creates a calorie deficit while providing you with all the nutrients you need.
If done correctly, it can be incredibly easy and will save you a lot of time.
Choosing a method that works for you can also reduce the likelihood of regaining excess weight.
Overall, meal planning is an incredibly useful weight loss strategy.

Tags: How to lose weight

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Basics of a balanced diet for women

1. Never let your appetite run wild, satisfy your hunger with snacks between meals. Otherwise, you will disrupt your metabolism and fat will begin to accumulate quickly.

2. You need to eat food 5 times a day with a maximum break of 3 hours. In this case, the weight of each portion should not exceed 300 g.

3. Important attention is paid to breakfast; the morning meal should not be skipped. It starts your metabolism, you will cleanse yourself faster and lose weight.

4. Consume the maximum amount of liquid daily (approximately 1.8-2 liters).

5. It is advisable to start the day with lemon or honey water. All drinks are taken 2 hours after a meal or strictly 45 minutes before it.

6. Don't skip dinner, but maintain good food hygiene. The last meal should be taken 3-4 hours before getting ready for bed.

7. Exercise is contraindicated on diets, but with a balanced diet, intense physical activity is simply necessary for proper weight loss.

Principles of a balanced diet for weight loss

To get rid of excess weight, every woman will have to count calories. You should consume no more than 1,200 kcal per day if your goal is to lose weight. When playing sports, the daily caloric intake can be increased to 1,600.

The basis of a balanced diet for weight loss is the rejection of unhealthy foods and the inclusion of healthy foods in the menu, as well as proper preparation of dishes. To lose excess weight, you should not eat fatty, fried, smoked, too salty, spicy foods.

Particular importance should be paid to the drinking regime. It is important to drink regular clean water without gases every day. The first glass should enter the body immediately after waking up. Then throughout the day you need to drink a glass of water before each meal. In total, about 2 liters of such liquid are required per day, and tea, juice and other drinks are not included in this volume.

On a note! It is advisable to give up sugar. It is better to use dried fruits as sweets; they are lower in calories and more healthy.

The basis of the menu for a balanced diet for weight loss is vegetables, which can be consumed in any form. It is necessary to reduce the portion sizes to 400 g. Dinner should be at least 3 hours before bedtime; for the evening meal, preference is given to vegetables and protein foods.

A balanced diet should include fermented milk products in the daily menu, which help normalize the intestinal microflora. They should not contain a lot of fat.

On a note! The main rule of a balanced diet, as with any diet, is not to starve. Without eating food for a long time, you can not only achieve the opposite effect by gaining weight, but also disrupt the functioning of the digestive system.

Balanced diet - menu for the week

A balanced diet designed for weight loss includes a specific menu for the week. It's perfect for women, so you can print it out and hang it on your refrigerator.

Eat strictly by the hour:

08:00-09:00
10:00-11:00
12:00-13:00
14:00-15:00
16:00-17:00
18:00-19:00

Day #1

Oatmeal with water/milk (0.2 kg), dates (3 pcs.), nuts (a handful), grapefruit.
Grated carrots seasoned with sesame seeds and olive oil.
Cabbage soup with beef, jacket potatoes, meatballs.
Whole grain bread, slices of cheese (2 pcs.), grain cottage cheese.
Stew with seasonal vegetables (150 gr.).
Ryazhenka with flax seed.

Day #2

Buckwheat covered with kefir (0.2 kg), honey, seasonal berries.
Grated apple with lemon juice and nuts.
Diet soup with chicken/veal.
Boiled brown rice with shrimp and mussels.
Grapefruit.
Kefir drink with the addition of chopped herbs.

Day #3

Yogurt (0.2 l.) with the addition of flax seeds.
Low fat cottage cheese.
Kharcho soup, seasonal vegetable salad, boiled broccoli with a piece of stewed fish.
Toasted black bread with slices of cheese.
“Brush” salad for cleansing the intestines (serving).
Herbal tea with honey.

The third day of a balanced diet for weight loss will seem like a fairy tale to you. The weekly menu is comfortable and ideally designed for women.

Day #4

Diet cheesecakes or casserole (150 gr.).
Drinking low-fat yogurt, fresh berries or fruits of your choice.
Champignon soup, spaghetti with cream sauce and boiled chicken.
I crush cashews with a spoonful of honey and lemon juice.
Boiled egg, grapefruit, lettuce, cucumber, sweet pepper.
Any fermented milk drink.

Day #5

Bread, a small amount of berries, buckwheat porridge with milk.
Salad of assorted vegetables (Greek is possible).
Low-fat pilaf, rosehip broth, broccoli puree soup.
Homemade yogurt with added grains and nuts.
Natural pate with buckwheat.
Yogurt (200 ml.).

Day #6

Egg omelet, a piece of bran bread with stewed fish, avocado.
Pomelo.
Unfried fish steak, green peas, cabbage soup, salad.
Their banana and cottage cheese casserole.
Boiled lean meat with stewed eggplants.
Red wine (150 ml.).

Day #7

Millet milk porridge, bran bread, nuts.
Salad of boiled carrots, beets, nuts.
Casserole with meat, cherry tomatoes, lentil soup.
Cheesecakes made from low-fat cottage cheese with diet jam.
Vinaigrette seasoned with olive oil.
Yogurt (250 ml.).

A balanced diet is one that fully and in the correct proportion ensures that all nutrients enter the body: proteins, carbohydrates, fats, vitamins, trace elements and minerals. You need to eat with it in small portions and according to a regimen consisting of 4-5 meals. In addition, it must take into account the age and individual energy needs of each person.

What is a balanced diet?

A balanced diet for weight loss is the optimal ratio of proteins, fats, and carbohydrates consumed. One product complements the other. Thoroughly studying the question of what a balanced diet for weight loss is, we can highlight the following points:

The number of calories consumed is calculated taking into account the energy spent per day. The greater the load, the more strength the body will need;
the ratio of proteins-fat-carbohydrates is 35%-15%-50%;
the menu should be as diverse as possible within the list of permitted products;
regular weight control. If you gain extra pounds, you should review your menu and determine which product contributes to weight gain;
The diet includes 5-6 meals. You need to eat often, but in small portions. The digestion process in this situation proceeds harmoniously;
the diet must necessarily include fiber, which cleanses the gastrointestinal tract;
the amount of sugar, salt, and alcohol should be kept to a minimum.

A well-designed balanced nutrition menu for weight loss involves calculating daily caloric intake. To do this, you can use an online calculator. There is also a certain formula that will help in this matter: 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × number of years). The final figure shows the minimum amount of energy the body needs. For a more accurate calculation, the obtained result must be multiplied by 1.2, subject to a calm rhythm of life. When visiting the gym or regular walks in the fresh air, your caloric intake is multiplied by 1.5. For active athletes with frequent physical activity, the original figure is multiplied by 1.7.

It is also very important to correctly distribute your diet throughout the day. The main meal of the day is lunch. It accounts for 45% of the daily requirement. Breakfast is 25% and dinner is 20%. The remaining amount is distributed in equal shares between snacks consisting of fruits, yoghurts, and nuts. You can also occasionally indulge in an energy bar.

A balanced diet for weight loss with a weekly menu also includes a meal schedule. It is built individually, depending on the rhythm of life and employment. One condition is that you should have dinner at least 2 hours before bedtime. It is recommended to eat at the same time every day. This will automatically start your metabolism. The body will work like a clock.

Basic rules for a balanced diet

A balanced diet is one in which the daily ratio of fats, proteins and carbohydrates is 1:1:4. To do this, you can imagine a plate divided into 3 equal parts: two of them should be filled with carbohydrates, and the rest should be equally divided between proteins and fats.

A balanced diet must be varied. It includes:

lean meats and fish;
vegetables, legumes and greens;
fruits and berries;
all types of nuts;
low-fat and low-fat dairy products;
whole grain and rye bread;
durum wheat pasta;
porridge;
bran;
all types of tea, still water, compotes, fresh juices and smoothies.

By adhering to a balanced diet, it is necessary to reduce alcohol consumption to a minimum and not smoke. In addition, you should not overuse salt and sugar when preparing food. Fried, fatty and very spicy foods can be eaten no more than once a week. Products can be boiled, stewed, baked in foil and steamed. Raw vegetables and fruits are healthier than cooked ones.

A balanced diet completely excludes fast food and sweet carbonated drinks. You also need to be careful with confectionery, baked goods, coffee, pickled and canned foods. It is better to give preference to dark chocolate. Spices and seasonings should be used sparingly.

All products in a balanced diet should be natural, pure, high quality and fresh. Long-term storage in the refrigerator destroys beneficial substances. It’s better to forget about mayonnaise, replacing it with vegetable oils and lemon juice.

The total daily amount of calories consumed with a balanced diet cannot exceed the established maximum normal limit for a particular age, gender and physical activity. Basically, this figure is in the range of 1200-2000 kcal. About 40-45% of this should come from breakfast.

In the two balanced nutrition options presented below, you are allowed to slightly change your diet based on your taste preferences. You can also compose it yourself, but at the same time observing all the rules and recommendations.

Principles of healthy eating

Main rules

If you decide to lose excess weight using the theory of a balanced diet, follow the simplest recommendations.

In the morning on an empty stomach, drink a glass of clean, cool water. If you don't have stomach problems, then add lemon.
The number of kilocalories consumed per day should not exceed 1800 for women and 2000 for men.
Eat 4-5 times a day in small portions of 150-200 grams. This way you will avoid overeating.
Chew your food long and thoroughly. Do not swallow large pieces.
Make your daily menu varied. Cook only from fresh ingredients.
Avoid eating salty, fried and smoked foods, fast food and various sauces (mayonnaise, ketchup). Try to overcome your own bad habits: alcohol and smoking.
Be sure to include seasonal fruits and vegetables in your menu. They contain a large amount of vitamins and nutrients.
Try to eat strictly on a schedule. Do not eat dry food or on the go.
Don't starve yourself. Otherwise, the lost weight will return in double volume.
Supplement your diet with physical activity: run, swim in the pool, do fitness classes.

Eligible Products

When losing weight, a balanced menu should include the following types of products:

turkey, chicken, rabbit, veal;
any vegetable and fruit crops;
berries;
all nuts;
legumes;
greenery;
low-fat dairy products;
pasta from durum wheat;
whole wheat bread;
cereals;
bran;
chicken and quail eggs;
dried fruits;
teas without sugar, freshly squeezed juices.

a healthy diet helps normalize weight

Sample menu of a balanced diet for a week for weight loss

Breakfast: a glass of fresh juice or water on an empty stomach, oatmeal in water with honey and chopped nuts, rye bread.
Lunch: steamed or stewed fish, unsweetened tea, boiled potatoes with herbs.
Afternoon snack: kefir.
Dinner: steamed any non-starchy vegetables.

Breakfast: 90-110 g of low-fat cottage cheese with dried fruits, green tea, hard-boiled egg.
Second breakfast: any berries mashed with a spoon of honey.
Lunch: 40-60 g of boiled veal, vegetable soup, fresh juice.
Afternoon snack: any unsweetened fruit.
Dinner: low-fat cottage cheese or kefir, half a ripe avocado.

Breakfast: a couple of grain breads or toast with low-fat cheese, tea with lemon balm, mint or ginger.
Second breakfast: large orange.
Lunch: 140-210 g of boiled chicken, steamed broccoli or asparagus, citrus juice.
Afternoon snack: kefir.
Dinner: rye bread and vegetable salad.

Breakfast: a couple of grain breads, low-fat yogurt, fresh juice.
Second breakfast: dried fruits or berries grated with honey.
Lunch: tea with lemon, vegetable salad, 130-160 g of baked or boiled fish (preferably red).
Afternoon snack: 70 g cottage cheese.
Dinner: boiled chicken breast with fresh herbs.

Breakfast: green tea, a couple of slices of low-fat cheese, any porridge cooked in water with dried fruits.
Second breakfast: natural unsweetened yogurt.
Lunch: light soup or chicken broth, steamed vegetable sauté (zucchini, carrots, red peppers, herbs, eggplant, onions, etc.).
Afternoon snack: kefir.
Dinner: 140-160 g fish fillet or low-fat cottage cheese.

Breakfast: 90-110 g of boiled chicken, green tea, grain bread.
Second breakfast: medium apple.
Lunch: vegetable salad with feta cheese, 140 g of pasta with tomato paste, tea with mint or fresh juice.
Afternoon snack: choice of grapefruit, orange, mango, peach.
Dinner: fermented baked milk and a protein shake or unsweetened drinking yogurt.

Breakfast: muesli, apple, water or fresh juice.
Second breakfast: any mixture of nuts and dried fruits.
Lunch: 140-160 g of lean meat, steamed cauliflower and broccoli, still water.
Afternoon snack: low-fat yogurt or kefir.
Dinner: bean and red pepper salad.

The presented version of the balanced nutrition menu will help you gradually lose excess weight, while providing the body with all the beneficial substances it needs. In addition to these products, it is very important to drink at least 1.5 liters of water (still) daily.

The sixth day of a balanced diet for weight loss

After waking up, a glass of mineral water with lemon.

Breakfast: oatmeal with apples and nuts, water or tea.
Second breakfast: whole grain bread, lean meat, lettuce, tomatoes, water or tea.
Lunch: meatballs, brown rice, pickles, water or tea.
Snack: peaches, water or tea.
Dinner: salad - starring tuna, whole grain bread, water or tea.

An approximate menu of a balanced diet for a week to maintain weight at the same level

Breakfast: tea and cottage cheese with any dried fruits.
Second breakfast: natural drinking yogurt and a large orange.
Lunch: buckwheat with lean boiled meat, vegetable salad (preferably with flaxseed oil), a slice of whole grain bread.
Afternoon snack: a handful of almonds and pomegranate juice.
Dinner: any stewed vegetables (at least 3 types).

Breakfast: 2-4 slices of cheese, herbal tea, any porridge with honey and grated fruits or berries.
Second breakfast: large apple and walnuts.
Lunch: soup with meat broth, steamed or baked fish, a slice of yeast-free bread.
Afternoon snack: kefir.
Dinner: Greek salad or salad of any fresh vegetables, boiled chicken.

Breakfast: toast, 2 egg omelet, fresh juice.
Second breakfast: ripe avocado.
Lunch: spaghetti with herbs and sauce, mushroom soup.
Afternoon snack: cottage cheese.
Dinner: a portion of stewed or boiled meat with vinaigrette.

4th day of balanced nutrition

Breakfast: tea, curd cheese, muesli with milk.
Second breakfast: maximum a couple of glasses of any berries.
Lunch: lasagna or paella, spinach cream soup.
Afternoon snack: unsweetened drinking yoghurt.
Dinner: salmon baked in foil with herbs.

Breakfast: tea with lemon, oatmeal with honey and chopped almonds.
Second breakfast: smoothie.
Lunch: boiled or stewed potatoes with carrots and herbs, chicken broth.
Afternoon snack: cottage cheese.
Dinner: a couple of slices of bran bread, seaweed and seafood salad.

Breakfast: a couple of toasts with low-fat cheese, fresh juice.
Second breakfast: ripe large pomegranate.
Lunch: boiled beans with lean boiled meat.
Afternoon snack: a handful of any dried fruits.
Dinner: vegetable salad dressed with vegetable oil.

Breakfast: milk and buckwheat porridge.
Second breakfast: a handful of hazelnuts.
Lunch: tomato, vegetable soup, boiled fish or meat, a slice of whole grain bread.
Afternoon snack: large grapefruit.
Dinner: any fresh juice and carrot casserole.

In addition to the above, you must add at least 1.5 liters of clean still water to your daily balanced diet for a week.

How to make a plan

The opportunity to consult with a professional nutritionist who is interested in teaching you how to eat healthy and lose weight on your own is not always possible. These specialists are in no hurry to reveal all their secrets - the more fat people there are, the more their services are in demand. Therefore, it makes sense to master the ABCs of creating a healthy, balanced diet.

Basic rules

Many people are afraid that switching to a healthy diet will require a lot of extra time preparing food. In fact, often people even begin to spend less time in the kitchen, since raw vegetables are preferable. Milkshakes, berry mousses, and curd soufflé can be prepared faster than traditional scrambled eggs. And all this is very tasty and healthy, you just didn’t pay attention to such dishes before.

In order to correctly adjust your diet, you need to learn the basic rules that form the basis of a healthy diet:

Weekly menu. If you come up with a diet for the whole week in advance, then making it balanced and varied is much easier. With a little planning, you can purchase most of the groceries you need in one trip to the store. In addition, you will not need to think every day about what to cook tomorrow - you simply carry out your plans.
Fresh food. Food must be fresh! Just 15 minutes after you cut vegetables, the amount of vitamins in them is reduced by almost half. Salads should be made immediately before consumption. Soups and cereals can be prepared for two days, but no more. It is better not to store meat and fish dishes for longer than a day.
Diversity. It should be not only in a set of products. Try to treat yourself to a new tasty and healthy dish at least 1-2 times a week. This way you will learn to cook a variety of healthy foods, and diet food will no longer be boring.
Healthy snacks. There should always be something on hand that you can snack on if you can’t eat normally. This could be a handful of dried fruit, diet bars, an apple or a banana. You absolutely can’t go hungry while losing weight, otherwise you’ll end up eating too much later.
BZHU. The diet must contain fats, proteins and carbohydrates. But their share can be adjusted depending on the desired results. Those who actively train need more complete animal protein. And when the emphasis is on burning subcutaneous fat tissue, the share of fat in the diet should be reduced to 10%.

Guided by these rules, you can evaluate how beneficial any diet is. Now you will look at recommendations on the Internet or advice from friends with completely different eyes.

Calorie calculation

Perhaps the most important point when creating a healthy diet for weight loss is the correct calculation of its calorie content. For weight loss to begin, you need to create a calorie deficit.

Moreover, just one kilogram of fat will disappear when the difference between the calories received and the calories expended is about 7000. Therefore, in order to lose weight, say, 10 kg, you will have to work hard - you won’t be able to save so many calories on one meal!

The rate of fat burning directly depends on the level of metabolism. If it is low, then all processes proceed slowly. The body spends less energy to maintain its own vital functions and even the minimum amount of food is enough for it.

The number of calories needed to survive is called the basal metabolic rate. You can determine it using a formula that is easy to find on the Internet. But it’s even easier to use an online calculator, in which you need to enter height, weight, gender and number of completed years. If the daily calorie intake is lower than the obtained number, then the speed of metabolic processes will fall and you will not be able to lose weight.

Those who exercise regularly, work physically, or are nervous a lot, burn more calories than calm, balanced people who lead a sedentary lifestyle. This must be taken into account when calculating the maximum caloric intake of the diet. It should be about 20-30% lower than what you spend per day. An example will help you understand how this is done:

Let’s say your basal metabolism is 1380 kcal. The level of physical activity is average. We adjust the calorie content: 1380x1.3=1794 kcal.

To lose weight, you need to consume 20% less: 1794 – 1794x0.2=1794-359=1435 kcal. That is, in order to lose weight correctly, a person must ensure that the calorie content of the diet remains in the range from 1380 to 1435 kcal.

Please note that most “fast” diets for weight loss require a daily caloric intake of up to 1200, and sometimes 900 kcal. After just a few days of such nutrition, metabolic processes slow down sharply. And after a person begins to eat normally again, the weight not only returns, but is also put aside in reserve, in case of another unforeseen hunger strike.

Diet

Experts consider split meals to be the most favorable option for weight loss. This system involves dividing the daily diet into small portions, which are consumed throughout the day at approximately equal intervals.

The correct diet plan for weight loss is one that takes into account that more energy is spent in the middle of the day than in the morning or evening, and that food is distributed unevenly.

In percentage terms, the daily nutrition plan may look like this:

breakfast – 15%;
second breakfast – 10%;
lunch – 40%;
afternoon snack – 10%;
dinner – 20%
before bedtime – 5%.

With this planning, 2/3 of the diet is consumed during daylight hours, until 18-19 pm, when the digestion process is most active. Most of the calories are used up and are not stored in reserve, like a hearty dinner eaten.

This schedule is more suitable for those who train in the evenings. And if physical activity is greater in the first half of the day, then you need to increase the calorie content of breakfast and reduce the calorie content of dinner.

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 housekeeping. It provides a lot of benefits, including saving time, money, and the opportunity to change your diet towards a healthy diet.

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.