Balanced diet for weight loss. Menu for the week, month. Recipes for cocktails, soups, muesli

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

The essence and purpose of a balanced diet

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

The goals of a rational diet:

1. Slimming and body tightening. Proper nutrition excludes foods that lead to obesity, and its basic rules include the daily calorie count of the foods consumed. In addition, a balanced diet has a positive effect on the metabolic process.
2. Cleansing and improving the functioning of the gastrointestinal tract. A balanced diet is good for the whole body, but primarily for the digestive system. A properly selected diet, which includes a large amount of fiber, improves intestinal motor function, relieves stagnant effects, and fights constipation.
3. Restoring energy balance. Poor nutrition can be the cause of drowsiness, apathy, and decreased intellectual and physical activity. With a balanced diet, a person gets less harmful carbohydrates and more protein, including vegetable, which is needed to generate energy.

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Power requirements

The main requirement of a balanced diet is its regime. You need to eat at a strictly allotted time, without skipping meals. Firstly, it allows the body to "prepare" and digest food faster, and secondly, it is possible to avoid situations when a person forgets to eat.

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

It is recommended to limit, and it is better to completely exclude:

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

A balanced diet for weight loss, the menu for a week for women must be varied. It is not recommended to cook identical dishes too often.

You need to make sure that different types of meat are present in the diet:

• red;
• bird;
• a fish;
• seafood.

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

General food rules

There are several rules for a balanced diet:

1. This is not a rigid diet. A person should not give up meat, sweets and pastries. It is enough to choose recipes with the right ingredients.
2. Rule 1: 2: 3. This ratio applies to the consumption of carbohydrates, fats and proteins for a person who plays sports. The amount of carbohydrates should be several times higher than that of fats and proteins. At the same time, carbohydrates are vegetable starch, fructose and lactose, pectin. Fats should be vegetable, and half of the proteins should be of animal origin.
3. Fractional food. You need to eat at least 5-6 times a day. Breakfast, lunch and dinner are a must, with small snacks in between. This helps to maintain energy balance and not eat large amounts of food in the main meal. The basic rule of a balanced diet is to eat more often and eat less.
4. Avoiding excessive heat treatment. A balanced diet is not a raw food diet. Steaming, boiling are encouraged, stewing without oil and baking in their own juice is allowed.
5. Competent use of water. A person with an average physique should drink at least 2 liters of water per day for a good metabolism. In this case, it is advisable not to take into account tea, coffee, compotes, juices and broths. With intensive sports, this indicator increases.

The formula for making a rational menu

A balanced diet for weight loss (a menu for a week for women should contain the optimal amount of vitamins and microelements) is the replenishment of the body's energy consumption without accumulating excess.

When drawing up a diet, it must be borne in mind that 50% of food is carbohydrates, 30% is fats and 20% is proteins. Carbohydrates and fats are responsible for energy, and proteins are responsible for maintaining the water-alkaline balance and biochemical metabolic processes.

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

Rules for the transition to a balanced diet

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

After the scheme is drawn up, you need to stock up on food, preferably for a whole week, so that you do not have a desire to visit the store again. It is best to do this with a list after the menu has been drawn up.

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

It is impossible to completely abandon sweets - glucose is a vital product for the body. Better to replace sugar and sweets with honey and dark chocolate without additives.

In cafes and restaurants, the hardest thing is to refuse prohibited foods. Therefore, it is advisable to minimize attendance at catering or choose establishments with a healthy menu.

Slimming menu for the week

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

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

The menu must contain:

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

Monday

• Breakfast - spinach salad with yogurt and lemon juice, boiled egg, chicory drink.
• Second breakfast is a banana.
• Lunch - vegetarian cooler, salmon with green vegetables, herbs.
• Afternoon snack is a fruit mix.
• Dinner - fish in foil with salt, brown rice.
• Second supper is applesauce.

Tuesday

• Breakfast - steamed omelet with spinach, compote.
• Second breakfast - a loaf of herbal tea.
• Lunch - pumpkin cream soup, stewed black beans with poultry fillets.
• Afternoon snack is a yoghurt product.
• Dinner - steamed veal cutlets with vegetable salad.
• The second dinner is kefir.

Wednesday

• Breakfast - cottage cheese casserole with fresh berry fruit drink.
• Second breakfast is homemade yogurt.
• Lunch - dietary okroshka, whole grain pasta.
• Afternoon snack - toast with curd cheese.
• Dinner - steamed minced fish cutlets.
• The second dinner is an apple.

Thursday

• Breakfast - boiled eggs, buckwheat pancakes with kefir.
• Second breakfast is fruit salad.
• Lunch - chicken broth, baked potatoes with chicken
• Afternoon snack - cottage cheese.
• Dinner - stewed rabbit with fresh tomatoes and herbs.
• Second supper is apple juice.

Friday

• Breakfast - oatmeal with cinnamon and apple.
• Second breakfast - tea with ginger and lemon, whole grain bread.
• Lunch - pumpkin puree soup, baked vegetables.
• An afternoon snack is any fruit.
• Dinner - steamed fish
• The second dinner is curdled milk.

Saturday

• Breakfast - tea with mint, cottage cheese with fruits.
• Second breakfast - biscuits with sunflower seeds.
• Lunch - veal with vegetable salad.
• Afternoon snack - berry juice
• Dinner - toast with cheese and eggs.
• The second dinner is fruit juice.

Sunday

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

Rules for drawing up a menu for a month

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

There are rules that optimize menu design:

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

   

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

Slimming Soup Recipes

Soups are an important nutrient. They are essential for normal digestion and prevention of gastrointestinal diseases. Light soups can help satisfy hunger and replenish carbohydrates, fats and proteins.

Tarator soup.

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

For cooking you will need:

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

The garlic is crushed to a pulp state and placed on the bottom of a plate. The cucumber is peeled, cut into small cubes and placed on garlic. You can add greens on top (optional).Everything is poured with kefir and salt, mixed thoroughly. Olive oil is poured on top of the ready-made Tarator and a pinch of paprika, nutmeg and chopped walnuts are added.

Pumpkin cream soup.

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

For cooking you will need:

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

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

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Main course recipes for a balanced menu

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

Cod marinated with yogurt.

An easy and quick recipe that anyone can repeat.

For cooking you need:

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

Cut the cod into small pieces, about one centimeter by one centimeter. A pinch of salt and a little pepper are added to the yogurt, mixed and mixed with finely chopped herbs.

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

The dish can be prepared in a multicooker.

Pilaf from vegetables.

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

For cooking you will need:

• medium-sized carrots;
• bell pepper;
• a glass of asparagus beans;
• a glass of rice;
• 2 glasses of water;
• salt and pepper;
• 1 tbsp. l. olive oil.

Carrots are rubbed on a coarse grater. Pepper seeds are removed and cut into large strips. Vegetables are fried for 5 minutes in olive oil along with beans in a deep frying pan. After that, rice is poured into them and water is poured. The pilaf is salted and peppery, covered with a lid and stewed for half an hour until fully cooked. The dish can be decorated with dill and parsley.

Steamed spinach omelet

A great option for a light and nutritious breakfast.

For cooking you will need:

• 2 tbsp frozen or fresh spinach;
• 2 raw eggs;
• some grated cheese;
• seasonings and salt to taste.

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

Stew turkey

For cooking you will need:

• 0.5 kg turkey fillet;
• 1 tbsp. low-fat cream or yogurt;
• 2 large tomatoes;
• salt and seasonings;
• 1 tbsp olive oil.

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

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

Cocktail and Dessert Recipes

A big mistake of many adherents of proper and balanced nutrition is the rejection of sweets and desserts.

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

Berry dessert

It can be eaten as a separate dish or added to pancakes, jellies and puddings can be prepared on its basis.

To prepare dessert you will need:

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

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

Diet trifle

Trifle is a traditional English dessert made from all sorts of "little things": pieces of biscuit, fruit, mint and alcohol or syrup. Making it a low-calorie option is pretty easy.

For this you will need:

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

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

You can add some sweetener if you like. Trifle is stacked in layers in a wide glass or cup: first biscuit crumbs, then yogurt and fruit. The layers are repeated several times. Dessert should be eaten immediately after preparation.

Nutritious cocktail

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

For cooking you will need:

• 1 banana;
• 1 tbsp Flaxseed;
• 1 apple;
• a quarter of a head of cabbage.

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

Curd cocktail

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

To prepare it you will need:

• 1 pack of cottage cheese;
• 0.5 l of kefir;
• 4 tbsp concentrated strawberry juice;
• fruit;
• some peanuts.

Peanuts and fruits are peeled and shredded. Better to do this with a knife. Cottage cheese is kneaded and mixed with kefir, filled with strawberry juice. For sweet lovers, you can use a little berry syrup. The mass is thoroughly whipped with a blender until a homogeneous airy foam. The cocktail is garnished with fruit pieces and peanuts.

Are there any disadvantages to a balanced diet?

A balanced diet for weight loss (the menu for a week for women is well chosen) - does not have a harmful effect on the health and functioning of the body.

But, at the same time, it has its drawbacks:

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

Nutritional advice: how to eat right and maintain a healthy weight

Nutritionists are advised to adhere to the following tips:

1. You need to eat at the same time and eat the minimum amount of food that allows you to satisfy your hunger.
2. Between juice and fruit, it is better to choose the latter. It is also recommended to try vegetable juices made from tomato, beet, cabbage, carrot and celery. They are in no way inferior to fruit ones.
3. It is better to choose “multi-colored” vegetables - yellow, orange, red and burgundy, greens with dark leaves.
4. You should not skip intermediate meals - afternoon tea, lunch and dinner. They help to "hold out" and not gorge on the main meal.

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

Article design: Vladimir the Great

Balanced Nutrition Videos

Balanced diet for weight loss, menu:

https://www.youtube.com/watch?v=w2gTzLdVz_U