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Dietary and balanced nutrition. Healthy nutrition menu for a week for a family

Many people who exhaust themselves with strict diets are tired of adjusting their menu to certain limits and depriving themselves of the joy of eating tasty and varied foods. It is for them that an excellent solution would be to switch to a balanced diet. This system not only promotes weight loss, but also improves your mood. It is not only healthy, but also satisfying and tasty at the same time!

Thinking about the benefits or harm this method nutrition, we are trying to figure out what effect it has on the body. A balanced diet not only promotes weight loss, but also has a general healing effect on all systems and organs.

Pros of a balanced diet:

reduction of weight and fat layer;
improvement of general well-being;
healing, strengthening immunity;
improving the condition of nail plates, skin and hair;
increasing energy production.

It is also worth noting that adherents of a balanced diet experience reduced fatigue, drowsiness, and weakness, and their mood and motivation only increase.

Theory and rules of rational nutrition

Losing weight is a lot of work and endurance. To achieve your goal, you need serious willpower.

Proper and balanced nutrition should become a habit, and then the desired beautiful curves of the body will become a reality.

Speaking about the principles and rules of a balanced diet, it is worth noting the following points:

You need to know the ratio of proteins, fats, carbohydrates for the normal functionality of the body, and also count calories. In this regard, everything is individual, based on body type, age, gender, physical activity, etc. For calculation daily norm calories there are a lot of programs where you just need to enter all your data.
Consume a normal amount of water per day, approximately 1.5 - 2 liters.
It is forbidden to eat fatty, fried, smoked, salted foods. Replace this food processing with steaming or oven cooking.
Consider the serving size, it should not exceed 350 - 400 g.
Buy low-calorie or low-fat fermented milk products.
Avoid fasting! When you feel hungry, the body experiences stress and begins to accumulate fat as a storage substance.
The last meal should be no later than 2 - 3 hours before bedtime.

Advice: it is recommended to take the first drink of water immediately after waking up in order to “start up” all the mechanisms of the body. Take subsequent doses a quarter of an hour before eating. After a meal, it is better to drink 1 – 1.5 hours later.

Proper balanced nutrition for pregnant women

It is important for the expectant mother to eat as healthily as possible so that the fetus does not lack any nutrients. In this way, the mother protects not only the child’s health, but also her own, while maintaining the harmonious contours of her figure.

You need to switch from three meals a day to 4–5 meals a day. But as you increase the number of meals, the portions should be small.
Choose only natural, fresh products.
The basis of the diet for pregnant women: fruits, vegetables, berries and herbs. They have a great effect on intestinal motility, and due to their high content of vitamins and microelements, they are good for hair, skin and nails. Fermented milk, fish and meat products are excellent sources of protein and calcium.
Never overeat, it will not benefit either the child or you. Eliminate hunger; it is better to have a snack with natural yogurt or fruit.
Diversify your menu, it cannot be the same. The baby's body must receive a variety of nutrients.
In the first half of the day, focus on protein food, and in the second – for fermented milk and vegetable products.
Do not exclude sufficient water consumption, as well as healthy smoothies, fruit drinks, jelly, compotes and herbal teas.
Steam, stew or boil food. If you really want something fried, use just a little oil, just to grease the surface of the pan.

Considering that each body is individual, it is recommended to consult a gynecologist before deciding to change your diet.

The ratio of proteins, fats and carbohydrates with this diet

The ratio of proteins, fats and carbohydrates is the basis of this type of nutrition and the key to success in the process of losing excess weight. And the ratio should be as follows – 1:1:4. For a better understanding, divide your lunch visually into three parts: two of the three parts are carbohydrates, and one is divided between proteins and fats.

Menu for the week

We have compiled indicative menu balanced diet for weight loss. For such a diet to provoke weight loss, the daily calorie intake should be about 1200 - 2000 kcal. A more accurate rate can be calculated in special application, of which there are quite a lot now.

Menu for the week:

Day	Eating	Dishes
1	Breakfast	Oatmeal with milk, honey and nuts + durum or whole grain bread
	2nd breakfast	Apple
	Dinner	Stewed fish + tea + boiled potatoes with herbs
	Afternoon snack	Kefir
	Dinner	Steamed vegetables
2	Breakfast	Cottage cheese with dried fruits + boiled egg + green tea
	2nd breakfast	Berries with honey
	Dinner	Boiled veal + vegetable broth soup + fresh juice
	Afternoon snack	1 piece of your favorite fruit
	Dinner	Kefir or cottage cheese + ½ avocado
3	Breakfast	Cereal bread (2 pieces) + toast with a piece of cheese + herbal tea with ginger
	2nd breakfast	Orange
	Dinner	Boiled chicken + broccoli or steamed asparagus + citrus juice
	Afternoon snack	Kefir
	Dinner	Bread + vegetable salad
4	Breakfast	Crispbread (2 pieces) + natural yogurt + fresh juice
	2nd breakfast	Dried fruits or berries with honey
	Dinner	Baked fish + vegetable salad + tea with lemon
	Afternoon snack	Cottage cheese
	Dinner	Boiled chicken breast + greens
5	Breakfast	A piece of cheese + porridge on water with dried fruits + green tea
	2nd breakfast	Natural yogurt
	Dinner	Chicken broth + steamed vegetable sauté
	Afternoon snack	Kefir
	Dinner	Cottage cheese or baked fish fillet
6	Breakfast	Kefir Boiled chicken breast without skin + bread + green tea
	2nd breakfast	Apple
	Dinner	Salad with vegetables and Feta cheese + pasta with tomato paste+ mint tea
	Afternoon snack	Grapefruit/orange/mango/peach
	Dinner	Natural yoghurt or fermented baked milk
7	Breakfast	Muesli + apple + fresh juice
	2nd breakfast	Mixed nuts/dried fruits
	Dinner	Meat + broccoli and cauliflower steamed + green tea
	Afternoon snack	Natural yogurt
	Dinner	Vegetable salad

What products should you focus on?

This nutritional method focuses on fresh, natural and healthy products, namely:

porridge and pasta from durum wheat;
fruits and vegetables;
berries and greens;
nuts, legumes and bran;
fermented milk products with a small amount of fat;
bread (rye or whole grain);
for sweets – dark chocolate;
vegetable oils (olive, etc.);
various teas, compotes, smoothies and plenty of water.

Important! 40 - 45% of the daily calorie intake is eaten in the morning.

What is prohibited to eat

When switching to a proper balanced diet for weight loss, eliminate the following bad foods and habits:

alcohol and smoking;
salt, sugar, spices and seasonings in large quantities (it is better to keep them to a minimum);
fatty, fried, smoked, salted and pickled dishes;
fast food and sweet drinks with gas;
baked goods and desserts;
various confectionery products;
mayonnaise and similar sauces.

Myths and misconceptions about a balanced diet

Here we will debunk all the most popular myths and misconceptions about proper nutrition:

Proper nutrition is expensive.
Surely, each of us could hear such a statement. Yes, this can happen if you buy groceries thoughtlessly and chaotically.
The purchase must be carried out in a planned manner: find out your KBZHU norm in advance, look at the products allowed under this method food, make a menu for the week, write it all down and go shopping. On food shelves, pay attention to their composition and calorie content. After a complete transition to proper nutrition, you will notice how your expenses will decrease. Avoiding fast food, alcohol and various confectionery products will also play a role.
Proper nutrition is not tasty. This is another misconception, because with the right products you can prepare a wide variety of dishes. You can subscribe to a culinary blog or buy cookbook on proper nutrition. You can even trust your tastes and cook something unimaginable, very tasty and at the same time healthy. PP is not only tasty. This is a whole platform for creativity, and you can get great pleasure and aesthetic pleasure from the process by beautifully laying out the prepared dish on a plate and decorating it with herbs.
In past times, we ate healthy. Previously, there was not such a wide variety of foods, and they ate what they had. But at the same time there were enough people suffering from excess weight and health problems.
The stores have the healthiest and highest quality products. Not either, because most often they end up on store shelves popular brands food products that are more advertised. It’s better not to pay attention to promoted brands, but read the information on the packaging well. Special attention Pay attention to the shelf life indicated by the manufacturer. Natural products do not have long term storage due to the absence of preservatives. Fruits and vegetables should be purchased in their appropriate season. For example, strawberries are grown in a greenhouse in winter, which means they will be, at a minimum, tasteless, and at a maximum, saturated with special substances for accelerated growth.

Balanced diet– this is a chance not only to correct the contours of your figure, but also to improve your health. Healthy foods provide the body with many vitamins and microelements necessary for the health of all organs and systems.

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 a normal weight this can be achieved by appropriately adjusting the diet, then 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 of protein, fiber, carbohydrates and vitamin-mineral substances, good health is ensured, high-quality cleansing of the intestines and cells, a reduction in 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;
lack 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 calorie content of the daily diet does not exceed 1500 kcal and all the rules of the method are carefully followed.

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:

Development must not be allowed strong feeling hunger because it leads to enhanced education fat reserves. The daily regimen should include at least 5 meals every 3 hours. The weight of portions should not exceed 400 g.
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.
20 minutes before meals you should always drink 0.25 liters of pure drinking water. 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.
Dinner is allowed. However, the break between the evening meal and sleep should be at least 3 hours.
You only need to use natural products without dyes, flavors and other chemical additives. It is advisable to cook your own meals.
You should completely avoid fatty meats and eliminate animal fats from your diet. Consumption of vegetable oils is reduced to the necessary minimum.
Sweets, flour, fried and other foods harmful to your figure and health should also be prohibited. Consumption of alcohol, sweet soda, and fast food is unacceptable.
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.
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 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.

For 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 foods, or use the examples below.

Day one:

7:00 – 120 g of boiled instant 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- cottage cheese 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 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 liters of 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.

The 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 During the first week, kilograms usually go away due to the removal of excess fluid and cleansing of the intestines. Therefore, the optimal duration for obtaining real results A balanced protein diet for a month is considered.

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. Also this indicator can 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 of low-fat curd mass, 120 g of 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 liters of vegetable soup, 120 g of meat with 120 g of 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 meal - a plate of boiled beans, 200 g of steamed fish.

For pregnant women:

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 meal - a portion of multi-component sliced 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 - a small piece of fish, 200 g of vegetable stew, 50 g of 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 involves reducing the caloric content of the daily diet as much as possible 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 starts the process of burning your own fat deposits and leads to rapid 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:

The diet should include only foods containing proteins, fiber, vitamins, minerals with a minimum of carbohydrates and fats.
You need to eat in small portions – at least 6 times a day.
Meals should only be prepared using steam or boiled methods.
One day a week should be a fasting day.
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 lung 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;
on late evening– 50 g 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;
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 fish cutlets steamed, 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 of stewed 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 of boiled veal, 120 g of 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 low-calorie diet is considered optimal in terms of the ratio of benefit and effectiveness. 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:

Eliminate consumption completely simple carbohydrates, especially sugar and its derivatives.
Give up animal fats and introduce a sufficient amount of vegetable oil into the menu.
Focus on protein foods mainly of animal origin (low-fat dairy products, lean meats and fish), as well as plant sources of protein (legumes, grains).
Limit the use of products with high content cholesterol - eggs, hard cheese, lard, butter.
Reduce salt intake to 5 g per day.
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.
Boil or steam dishes.
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 caloric 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 arrange fasting days 1-2 times a week 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 you have a small amount of extra pounds, 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 the right option healthy eating during cold weather, when the body actively stores fat deposits in order 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:

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

You need to take walks and exercise indoors every day. Proper rest is also important good sleep, 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 yogurt 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 varieties today healthy weight loss is a balanced diet without meat. Its popularity is due widespread 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:

Everything that can be consumed raw or subject to minimal heat treatment.
Choose products that are fresh, as natural as possible, without chemical additives.
Do not store fresh fruits and vegetables for future use and store them in the refrigerator for no longer than three days.
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 foods, and within the diet itself there is its own division into types depending on the individual characteristics of the person who is going to follow it. Just like in the 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 the usual balanced vegetarian diet, the weekly diet of which can be represented as follows:

Day one:

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:

You don’t need to follow any diet to prevent food from becoming the master of a person – you just need to stick to a balanced diet.
You should give up certain gastronomic habits that can cause many diseases.
The basis of the diet should be products grown near the place of residence - they are much healthier than plants, brought from other areas.
You should not eat when you are upset, excited or depressed.
It is beneficial to drink plenty of water before and after meals as water improves the functioning of the stomach.
Once a day you need to eat unprocessed vegetables, preferably seasonal ones.
For dinner you can eat meat, but only poultry or lamb, as well as fish and leafy vegetables.
You should avoid all fried foods and carbonated drinks.

Casey also paid great 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.

Fruits and grains should be consumed on different days.
Never take cereal products at the same time as pineapple and citrus juices - this will lead to rapid weight gain.
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, hormonal levels can be significantly disrupted, and the state of health, psycho-emotional state and reproductive function, which is so important for a young woman, greatly depend on it. However, a balanced diet is no less necessary for women aged 70, 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 balanced diet that women need to follow:

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.
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.
Food ratio - 60% should be raw vegetables, fruits, berries, nuts, the rest of the food - only healthy healthy foods.
Compliance with the 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 fluid, which are equally harmful to health.
Keeping a count of calories in the foods you eat – to lose weight total quantity should not exceed 1500 kcal/day.
Eating only in a positive mood, without distractions and negative emotions, which can provoke uncontrolled eating and overeating.
Carrying out periodic cleansing of the body to remove toxins, waste, and decay products - it is best with the help of fasting days on appropriate products (juices, salads).
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’s weight loss 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 quantities. 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 healthy fatty acids, but also many valuable elements.

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

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

Day one:

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

Day two:

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 is better to spend this day on raw vegetables and fruits, not exceeding 800 calories.

Dietary balanced menu for women over 60 years of age it will be slightly different. In this case, it is necessary to focus on the following consumption standards:

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 other parts of the body, it needs to be removed a little 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 the right lifestyle, but the basis of losing weight is in this case will constitute nutrition.

Nutrition rules

Maintaining a balanced diet for a man requires the following recommendations:

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.
Portion sizes need to be controlled so as not to overload the stomach and maintain uniform functioning of the glands internal secretion and the work of digestive enzymes, normalize intestinal motility, and prevent constipation.
It is necessary to have breakfast, including in the first meal complex carbohydrates that will launch metabolic processes and provide energy for the next day.
Dinner should be 3 hours before bedtime; the evening meal should be light, preferably protein.
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.
The basis of the diet should be protein products, whole grain cereals, vegetables, fruits.
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. Reduce energy value You need to eat gradually - over 2-4 weeks, so as not to create a stressful situation for the body.

Men convert carbohydrates into fats more slowly than women. Therefore, the most suitable food for male weight loss– these are products containing complex carbohydrates, as well as proteins of animal origin.

Sample menu

Maintaining balance in men's nutrition should be based on use healthy products prepared in healthy ways that avoid frying with fat. An approximate balanced diet for a week for men can be based on the following menu:

Day one:

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 of 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:

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

Let's consider one of the menu options for three balanced meals a day for a week according to the program. This daily diet takes into account the content of proteins, carbohydrates and fats.

The weight of the product is indicated in its raw form. The serving is intended for one person, but this does not mean that you need to eat everything listed. You should eat an amount of food that will satisfy your hunger, but do not overeat.

Drinks in a balanced diet

teas, mainly green, or a mixture of green and black;
herbal teas from St. John's wort, stevia, oregano, thyme, fireweed, etc.;
herbal teas from flowers and leaves of raspberries, currants, bird cherry, strawberries, blueberries, viburnum, lingonberries, etc.;
herbal and leafy mixtures;
coffee can be natural, barley, rye, oats, dandelion roots and mixtures thereof, and can be combined with cream;
milk with cream (150 g of milk + 50 g of cream), yogurt, Varenets, fermented baked milk and other fermented milk products;
compotes from dried or fresh berries and fruits;
a mixture of water with the addition of 2 - 3 tablespoons of berry, vegetable and fruit juices;
freshly prepared juices from berries, vegetables and fruits.

Sugar is not used in the drinks; natural products - stevia, steviasan, stevioside, sucralose - can be used as sweeteners. It is also recommended to use lemon, jam, jam, which are prepared without sugar. When choosing a drink, you should consider the carbohydrate content in your daily diet.

When switching to a therapeutically balanced diet, you should give up bread and bakery products which are sold in stores. The authors of the program recommend replacing it with low-carb bread, pancakes, pancakes, cottage cheese flatbreads, dumplings prepared according to .

Monday

Breakfast: eggs with brisket, tomato salad with green onions, drink, sandwich with butter.

SALAD: green. onions 15 g + tomatoes 50 g
FRIED EGGS: eggs (2 pcs.) + brisket 20 g
Drink (1 glass).

Dinner: tomato soup with dumplings, baked pork with side dish, drink.

SOUP: bone broth 150 g + tomato sauce 10 g + sour cream 26% fat 20 g + half an egg + flour 5 g.
PORK: pork 120 g + potatoes (mashed) 150 g + boiled carrots 30 g + lard 15 g.
Drink (1 glass).

Dinner: pork sausage, side dish fresh cucumbers and tomatoes, drink, sandwich with butter.

SAUSAGE: sausage 100 g + tomatoes 50 g + cucumbers 50 g.
SANDWICH: bread 55 g + cream. butter 20 g.

Tuesday

Breakfast: brawn with hard-boiled egg and cheese, tomato salad with onions, sandwich with butter, drink.

SELTZ: brawn 30 g + Russian cheese 20 g + one egg.
SALAD: tomatoes 50 g + onions. onion 15 g.
SANDWICH: bread 55 g + cream. butter 20 g.
Drink (1 glass)

Lunch: bone broth with dumplings, fried chicken with garnish, drink.

BROTH: bone broth 150 g + half an egg + wheat. flour 10 g.
CHICKEN WITH SIDE DISH: chicken 150 g + butter for cooking chicken 20 g + onions. onion 15 g + stewed. cabbage 150 g + stewed beets 60 g + lard for cooking beets 10 g.
Drink (1 glass).

Dinner: cottage cheese with sour cream, a sandwich with sausage and butter, a drink.

COOK: cottage cheese 10% fat 50 g + sour cream 26% fat 20 g.
SANDWICH: bread 60 g + cream. butter 30 g + amateur sausage 20 g.
Drink (1 glass).

Wednesday

Breakfast: vegetable salad, scrambled eggs with brisket, drink, sandwich with butter.

FRIED EGGS: brisket 20 g + 2 eggs.
Drink (1 glass).

Lunch: red borscht, fried pork ribs with side dish, drink.

RED BORSCH: bone broth 150 g + tomato. paste 5 g + fresh. cabbage 10 g + beets 10 g + potatoes 10 g + sour cream 20 g + carrots 10 g.
RIBS: lard 15 g + buckwheat 30 g + ribs 150 g + sauerkraut. cabbage 50 g.
Drink (1 glass).

Dinner: liver pate with vegetable salad, drink, sandwich with butter.

PATE WITH SALAD: liver pate 100 g + 50 g tomato + greens. onion 15 g.
Drink (1 glass).

Thursday

Breakfast: hard-boiled egg with tomatoes and mayonnaise, sandwich with cheese and butter, drink.

HARD-BOILED EGG WITH TOMATOES: egg (1 pc.) + mayonnaise 15 g + tomato 50 g.
Drink (1 glass).

Lunch: pickle soup, pork cutlets with side dish, drink.

RASSOLNIK: bone broth 150 g + potatoes 10 g + sour cream 20 g + pickles 20 g.
PORK CUTLETS WITH SIDE Dish: onions. onion 10 g + pork 100 g + half an egg + bread 5 g + spices + lard 15 g + oatmeal 30 g + stewed carrots 30 g + creamy butter 15 g.
Drink (1 glass).

Dinner: vegetable salad, jellied pork legs, sandwich with butter, drink.

JELLY: veal 30 g + pork 30 g + decoction of pork feet 100 g + greens. peas 20 g + a third of an egg + carrots 20 g.
VEGETABLE SALAD: tomatoes 50 g + greens. onion 10 g.
SANDWICH: bread 55 g + cream. butter 20 g.
Drink (1 glass).

Friday

Breakfast: vegetable salad, scrambled eggs with champignons, sandwich with butter, drink.

FRIED EGGS: 2 eggs + champignons 10 g + cream. butter 20 g.
VEGETABLE SALAD: tomatoes 50 g + greens. onion 10 g.
SANDWICH: bread 55 g + cream. butter 15 g.
Drink (1 glass).

Lunch: pork liver with side dish, soup with dumplings, drink.

SOUP WITH DRUMBLINGS: bone broth 100 g + wheat. flour 5 g + half an egg.
PORK LIVER: pork liver 100 g + onions. onion 50 g + lard 25 g + stewed carrots 100 g + stewed beets 50 g.
Drink (1 glass).

Dinner: vegetable salad with eggs, sandwich with cheese and butter, drink.

VEGETABLE SALAD: eggs (2 pcs.) + boiled carrots 30 g + pickles 50 g + 20 g mayonnaise + 30 g parsley + greens. onion 20 g.
SANDWICH: cheese 20 g + bread 55 g + cream. butter 20 g.
Drink (1 glass).

Saturday

Breakfast: vegetable salad, saltison with eggs, sandwich with butter, drink.

SALTISON WITH EGGS: saltison 60 g + one egg.
VEGETABLE SALAD: + tomatoes 50 g + 10 g mayonnaise + cucumbers 20 g.
SANDWICH: bread 55 g + cream. butter 20 g.
Drink (1 glass).

Lunch: cabbage rolls, milk soup with dumplings, drink.

MILK SOUP: milk 150 g + wheat. flour 5 g + half an egg.
CABBAGED CARRIAGE: fatty pork 150 g + lard 15 g + rice 20 g + onions. onion 10 g + 20 g sour cream + white cabbage. cabbage 100 g + tomato sauce 5.
Drink (1 glass).

Dinner: drink, chicken salad, sandwich with cheese and butter.

SALAD: chicken 50 g + salted. cucumber 30 g + egg + mayonnaise 20 g + greens. peas 40 g.
SANDWICH: cheese 20 g + bread 55 g + cream. butter 20 g.
Drink (1 glass).

Sunday

Breakfast: vegetable salad, natural omelette, sandwich with jam, drink.

OMELET: cream 40 g + cream. butter 15 g + two eggs.
VEGETABLE SALAD: tomatoes 50 g + greens. onion 10 g.
SANDWICH: sugar-free jam 20 g + bread 55 g.
Drink (1 glass).

Lunch: pork chop with side dish, cold drink, drink.

COLD: bone broth 150 g + fresh. cucumbers 20 g + 50 g beets + greens. onion 20 g + sour cream 40 g + one egg.
PORK CHOCK: lard 20 g + pork 120 g + potatoes (mashed) 150 g.
Drink (1 glass).

Dinner: sandwich with brisket and butter, sausages with side dish, drink.

SAUSAGES: sweet red peppers 50 g + sausages 100 g.
SANDWICH: brisket 20 g + cream. butter 20 g + bread 55 g.
Drink (1 glass).

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 a 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 considered essential 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.

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. Make it easy to create a menu for your family using special programs, which save effort and time. You can compose on your computer universal template, filling it out each week as you see fit. 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 an approximate menu for the week for the whole family, as well as. 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, noodles.

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

Who wouldn't want to have slim figure, elastic skin and look younger than your age? The vast majority dream of being successful and having good health. Health depends on proper nutrition and healthy image life.

Sticking to simple rules and knowing the properties of the products, you can forget about exhausting and sometimes ineffective diets. The result will certainly come if the portions are not only reduced, but also in the correct balance.

What is a balanced diet for women? There are several important concepts that underlie proper nutrition:

the ratio of proteins, fats and carbohydrates should be optimal. What is the optimal ratio? Proteins play a major role in weight loss, so their amount should be approximately 50% of the daily diet. Fats are necessary so that proteins can be absorbed, so the content of these substances should be minimal - 20%. It is also impossible to do without carbohydrates; the body needs starch, sucrose and lactose, but their amount should not exceed 30% per day;
The ratio of servings consumed should look like this - 30%X50%X20%. This ratio includes breakfast, lunch and dinner. A breakfast consisting of 30% will not put a large load on the body that has not yet fully woken up, and this amount of calories will be enough to maintain energy in the body until lunch. Lunch should be the most dense, since it is at this time that the body burns the most calories. But dinner should be made light and digestible, especially for those who go to bed almost immediately after eating. At night the body rests, which means it does not need any extra stress;
drinking the required amount of water per day. To know how much water to drink per day, there is a simple formula: weight is multiplied by 0.3 ml. An excess of water in the body is the same disadvantage as a lack of water;
counting calories in foods. To do this, you need to ask how many calories are in a particular product or dish. Sometimes labels display this information. Since metabolism slows down in middle age, the number of calories should not exceed 2500 per day, and if the goal is to lose weight, then it is worth reducing the consumption level to 1500 per day;
the most important part in proper nutrition - a combination of diet and physical activity. Even if it is not possible to visit the gym regularly, daily exercise of at least 30 minutes a day will help important role in losing weight and strengthening the whole body.

Proper nutrition for women who decide to lose weight should include a maximum of foods containing low calories and high amounts of fiber and fibre. These foods include: unrefined grains and bran, seafood, raw vegetables and fruits (especially those with unpeeled skins and seeds), lean beef, poultry and fish.

Low-fat dairy products are allowed, and for drinks it is best to simply drink non-carbonated purified water, freshly squeezed juices, and sometimes green tea without sugar. Instead of sugar, you can add honey.

A balanced nutrition menu for a week looks something like this:

Monday:

a) for breakfast 150 grams of oatmeal, cooked in skim milk and coffee or cappuccino with 30 grams of any nuts;

b) second breakfast: kefir or yogurt;

c) for lunch: pea soup, mashed potatoes with boiled fish and compote;

d) afternoon snack: 50 grams of dark chocolate with tea without sugar;

e) for dinner: 150 grams of steamed chicken and fruit salad.

Tuesday:

a) breakfast: 150 grams of buckwheat in water with finely chopped chicken breast (100 grams), can be seasoned with tomato suosu;

b) second breakfast: a couple of not very sweet apples;

c) lunch: vegetable soup, lean beef with stewed cabbage, a piece of black bread and tea;

d) afternoon snack: fruit jelly with oatmeal cookies;

e) dinner: 200 grams of low-fat cottage cheese.

Wednesday:

a) for breakfast: rice porridge with milk with raisins and tea;

b) next breakfast: coffee and cheesecake;

c) lunch: fish soup, boiled rice with stewed fish and pineapple juice;

d) for an afternoon snack: milk jelly with a couple of sweet crackers;

e) dinner: stewed cauliflower with whole grain pasta (100 grams), chicken with low-fat sauce.

Thursday:

a) protein omelet with tomato, a slice of bran bread and tea;

b) second breakfast: low-fat cottage cheese with a spoonful of sour cream and jam;

c) for lunch: chicken soup with glass noodles, a couple of slices of boiled pork with vegetable salad;

d) the afternoon snack should consist of any fruit smoothie;

e) dinner: a portion of stewed fish with steamed vegetables and dried fruit compote.

Friday:

a) breakfast: cereal flakes with yogurt and an orange;

b) second breakfast: grain bun with cheese and tomatoes;

c) lunch: a portion of borscht and small quantity vinaigrette;

d) afternoon snack: hot chocolate with a handful of walnuts;

e) dinner: steak and a glass of red wine.

Saturday:

a) breakfast: cottage cheese pancakes and a couple of spoons of sour cream;

b) second breakfast: any fresh berries (150-200 grams) with whipped cream;

c) lunch: seafood soup, sushi and a glass of dry white wine;

d) afternoon snack: a glass of citrus juice with a biscuit;

e) for dinner: kebab plus vegetable salad in vegetable oil and a glass of dry red wine.

Sunday:

a) breakfast: cottage cheese casserole and freshly squeezed juice;

b) for second breakfast: tea with dried fruits;

c) lunch: tomato soup, stewed vegetables and fish cutlet;

d) afternoon snack: tea or cappuccino with cookies;

e) for dinner: stewed potatoes with meat and sauerkraut.

It is very useful to fast once a week. In this way, the body will receive a temporary respite and be a little cleansed of toxins. The term “fasting” should not be taken in the literal sense of the word; of course, this does not mean that you need to give up food altogether.

This day can be dedicated to drinking water mandatory and raw food diet (fresh vegetables and fruits without heat treatment). However, food consumed on this day should not exceed 600 calories.

The weekly menu has a number of restrictions and exceptions, which cannot be avoided:

eggs (especially fried) should be present in the diet no more than three times a week;
exclude or very limit fried foods;
Canned food and preserves are prohibited;
meat products such as sausages, sausages and all kinds of sausages;
fatty parts of pork, lamb and beef;
all dairy products with a high fat content (cream, fermented baked milk, sour cream, full-fat milk and ice cream);
thick sauces, especially mayonnaise and ketchup (high content of trans fats);
sugar, rich fresh rolls, sweet dessert dishes and sweets;
no carbonated or energy drinks;
alcoholic drinks, especially those high in sugar.

So proper nutrition means:

correct food ratio (at least 60% raw vegetables and fruits, as well as nuts, honey and berries). The rest of the food should be boiled or steamed, replace rock salt sea and preferably iodized, drink fresh juices as often as possible and eat fruits separately from the main dishes
chewing food slowly and thoroughly in small portions;
restriction of all proteins of animal origin, and instead of them replacement vegetable proteins(peas, beans, soybeans, eggplants, greens);
replacing yeast bread with baked goods made from unleavened dough, bran and wheat germ;
replacing canned vegetables and fruits with dried fruits, previously soaked before use;
drink more water in the first half of the day than in the second (20 minutes before meals and 1 hour after);
developing positive thoughts while eating and about food;
exclusion from the diet modified products food, alcohol, drugs and coffee in rare cases;
applications homeopathic medicines instead of chemicals for chronic diseases;
exclusion of foods contraindicated in the treatment of gastrointestinal tract intestinal tract, and replacement with other more suitable products;
periodic cleansing of the body from toxins, waste, poisons, sand stones, etc.

And finally, 3 secrets that can make products more useful:

It is better to choose red apples instead of green ones, as they contain more beta-carotene;
Boiled milk is much healthier, besides the fact that heat treatment kills all pathogenic bacteria, such milk contains more vitamin B, calcium and less fat;
mineral water should be exclusively non-carbonated, the content of sodium harmful to the heart is several times less than in carbonated water;