A balanced diet means Balanced diet. Proper nutrition for muscle mass - the rules of a balanced diet for athletes

A balanced nutrition system is one of the few that does not require significant effort and restrictions. The main principle is to create a clear schedule for breakfast, lunch, dinner and use only energy-rich and nutritious foods.

The concept of "energy value of food" means useful calories (proteins, fats, carbohydrates, vitamins, minerals and other important enzymes), which, after digestion, give the body the necessary energy for normal functioning. A balanced diet system not only improves overall health, but also significantly contributes to weight loss or maintaining a normal weight.

Balanced menu

When compiling a menu for a balanced diet, four main factors should be considered:

The menu should include the most useful nutritious foods that contain all the necessary substances for the fruitful work of the whole organism. If there is a lack of proteins, fats, carbohydrates or vitamins, then this can lead to a rash, dry skin, brittleness, weakness of hair and nails, malfunctions of internal organs, etc. Therefore, you need to carefully select products. Labels, boxes, as well as special tables of caloric content and energy value of various foods can directly tell about their nutritional value.

The essence of compiling a balanced menu is not only in the quantity of food, but also in its quality. Foods should be judged by the density of their various nutrients, that is, how much benefit can be obtained from each calorie. That is why it is desirable to select foods with a high level of density for the diet. When getting rid of excess weight, it is worth enriching your menu with vegetables and fruits.

The most suitable foods for a balanced diet are various cereals, salads, vegetable dishes, fruits, lean meat and fish, low fat dairy products, nuts, beans, corn. When eating food, you need to monitor the calorie content of foods, since some can be eaten more, while others require less due to high calorie content. But this does not mean that it is necessary to completely abandon, for example, wine or chocolate, just eating less healthy foods is worth it in moderation or limited quantities.

The daily norm of nutrients should basically be in the following ratio:

Proteins - about 15%
fats - 20 - 25%
carbohydrates - 60 - 65%

Equally important with a balanced diet is the use of liquid in a certain amount, because water helps to tone the skin, remove toxins from the body, and also reduces the risk of heart disease. It is recommended that an adult drink an average of 1.5-2 liters of plain water per day to avoid dehydration. When compiling a daily diet, it is worth remembering the calorie content of tea, coffee, juice or sweet water.

It is advisable, if you follow a balanced diet, to drink about 1.7 liters of milk every week, but skimmed. It is preferable to consume milk rich in calcium. In order to preserve the moisture balance, in addition to ordinary water, you can also use mineral, green tea and various juices that do not contain sugar - but all these drinks must be taken into account when calculating the total daily portion of calories.

Meal time

The effectiveness of a balanced diet also depends on the meal schedule. The main key to success is to accustom yourself to divide your diet into three main meals: breakfast, lunch and dinner. At the same time, you need to paint the menu so that the morning and afternoon intake contains more calories, and the evening as little as possible. Since the human body works more actively during the day, the resulting substances can be successfully assimilated and consumed, and at night a person rests, so all systems must also be kept calm, thus allowing the body to organize them without difficulty. It is advisable to have dinner 3 hours before bedtime.

Physical exercise

Calorie intake rates are directly related to the level of physical activity (low, moderate and high). That is, a balanced diet is closely related to the activity of the body, so you need to moderately consume valuable calories and spend more of them.

Energy costs as well as the energy value of the product are measured in calories. It is necessary to build on the indicator of 1200 kcal, since this is the minimum that is necessary for the basic expenses of the body and the maintenance of normal life. Therefore, the more a person moves, the more calories you need.

Basic rules for a balanced diet

1 With a balanced diet, it is worth consuming as many calories as the body can spend per day.
2 You need to eat well. That is, in an approximate ratio of nutrients 1: 1: 4, where the first two indicators are proteins and fats, and the last is carbohydrates.
3 It is worth constantly changing the components of the diet, diversifying it, because in this way a shortage of various types of nutrients is avoided.
4 When losing weight, you should monitor weight fluctuations and consume the minimum number of calories. If the weight has returned to normal, then you can already afford to fully and variedly enjoy the benefits of a balanced diet.
5 A balanced diet is based on the three traditional meals, but small snacks are allowed between breakfast and lunch, as well as lunch and dinner. Light additional meals will not interfere, but rather contribute to weight loss, if you do not go beyond the established daily calorie intake.
6 Indigestible dietary fiber, which is called fiber, greatly contributes to the work of the gastrointestinal tract, and also cleanses it. These fibers are found in cereals, legumes, vegetables, whole grains, fruits and berries.
7 Although fat is necessary for the body, its amounts should be kept to a minimum. Daily consumption of large amounts of fat can lead to atherosclerosis and coronary heart disease. Fried foods with a balanced diet should be replaced with baked or boiled.
8 It is advisable to give up sugar to promote weight loss. Sweets can be replaced with fruits, while improving overall well-being, appearance and overall health.
9 Eating too much salt can lead to hypertension because table salt is a source of sodium. Therefore, it is necessary to reduce the amount of salt in the diet. It is also preferable to use iodized salt.
10 Of course, in most cases it is difficult for an adult to stop drinking alcoholic beverages. But it is worth limiting their amount when consumed and not turning alcohol into a permanent component of the daily diet. In addition to the fact that alcohol is high in calories, it excites appetite receptors, which will lead to a violation of the balanced nutrition system.

A balanced diet is just a few steps away. You are almost there!

You have firmly decided to adhere to a healthy lifestyle and rational nutrition - and that's great! But, having made the right choice, many face the question: where to start? And, as always, you need to start small: the first step on the path to excellent health and longevity is the preparation of the right daily diet. Learn how to properly plan your diet, read our material.

Step 1: Positive attitude

First of all, it is important to properly set yourself up. Following the right diet is not a forced and difficult duty (this is how any food restrictions are often perceived), but an integral part of a healthy and high-quality life that will allow you to prolong your youth, bring lightness, good mood and harmony with yourself!

Step 2: Daily Calorie Calculation

To properly saturate the body with nutrients, you need to know the energy needs of your body. To calculate them, modern nutritionists use the Muffin-Jeor formula, which looks like this:

● for women: 9.99 * weight (kg) + 6.25 * height (cm) - 4.92 * age - 161;

● for men: 9.99 * weight (kg) + 6.25 * height (cm) - 4.92 * age + 5.

In this way, you can find out the number of calories that the body spends on basal (basic) metabolism, that is, respiration, blood circulation and food digestion. To see the full picture, the resulting number of calories must be multiplied by the coefficient of your physical activity:

● 1.2 – minimal, “sedentary” work;

● 1,375 - light exercise 1-3 times a week;

● 1.4625 - training 4-5 times a week or moderate work;

● 1.55 - intensive training 4-5 times a week;

● 1.6375 - training every day;

● 1,725 - intensive training every day or 2 times a day;

● 1.9 - hard physical labor or intensive training 2 times a day.

The result will be equal to the number of calories that your body needs daily. To stay in shape, it is enough to consume as many calories as you spend, and to smoothly reduce weight, consume 10-20% less. But you should not drastically reduce the calorie content of the diet (the minimum for women is 1200 kcal per day, for men - 1500), because in this case the body will slow down the metabolism and begin to store calories in fat mass in case of cessation of nutrition, and therefore get rid of extra pounds harder.

Step 3: Balanced Diet

An equally important point to consider when compiling a daily menu is the balance of macronutrients, that is, proteins, fats and carbohydrates. With a balanced diet, up to 30% of the total daily calories come from proteins, 30% from fats and 40% from carbohydrates. To translate this proportion into a more understandable value - grams, consider how many calories each of the macronutrients provides:

● 1 g of proteins - 4 kcal;

● 1 g of carbohydrates - 4 kcal;

● 1 g of fat - 9 kcal.

Suppose your daily caloric intake is 2,000 kcal. Of these, proteins and fats should account for 600 kcal each, and carbohydrates - 800 kcal. Next, we divide this amount by the number of calories that each gram of these macronutrients gives, and we get that per day (with a caloric intake of 2,000 kcal) we need 150 g of protein, 67 g of fat and 200 g of carbohydrates. The actual need of our body for these macronutrients is somewhat less, however, proteins, fats and carbohydrates are not fully absorbed during digestion (for example, vegetable protein - by 60%, meat - by 80%), and as a result, our body receives the optimal amount of nutrients.

Step 4: Meal frequency

You have probably heard more than once that you need to eat little and often. And this is really important, because such a diet allows you to saturate the body evenly and avoid overeating. The optimal frequency is 3 main meals and 2 additional. It is better if the snacks are high in protein - for example, cottage cheese, yogurt, low-calorie cheese, protein bars. Also, as a source of vitamins and fiber for snacking, fruits and vegetables are suitable. And to avoid being drawn to the chocolate machine at work, take food in containers with you - by the way, this is one of the most popular nutritional trends today!

Step 5: Selecting Products

When choosing foods for the right diet, give preference to complex carbohydrates (cereals, legumes, whole grain bread, non-sugar fruits and berries, vegetables, herbs) and proteins (lean meat, fish, caviar, legumes, dairy products). Fats should be healthy, that is, unsaturated - they are found in vegetable oils, seeds, nuts, some cereals (chia, quinoa, amaranth).

But a number of products should be abandoned. First, from chocolate, pastries (including white bread) and other confectionery products, since they contain only “empty” calories and a minimum of nutrients. This item looks threatening and always upsets the sweet tooth, but over time, if you systematically follow the principles of a balanced diet, you will stop paying attention to fatty cakes and milk chocolate, thinking with surprise: “How could I even love them”? As in any business, one has only to start, and with each step, the transition to proper nutrition will become easier. In addition, in moderation, sweets such as marmalade, marshmallows, marshmallows and dried fruits without dyes will not hurt.

Mayonnaise should also be excluded from the diet (it contains a record number of harmful fats, and in low-calorie - chemical additives), margarine and spreads (trans fats contained in them do not give anything but calories and are not excreted from the body for a long time), sausages, fast food, industrial juices and sugar.

Step 6: Menu for the Day

After you know your daily need for calories and nutrients - proteins, fats and carbohydrates, and also began to correctly choose products in the supermarket, it's time to start compiling a daily menu. At first, it will be appropriate to draw up a table to clarify the amount of nutrients in dishes and their calorie content. But this is only necessary at first, as over time you will be more free to navigate and know the approximate nutritional value of most products.

Breakfast is the most important meal that should not be skipped. It is he who starts the metabolic processes in the body and allows you not to overeat during the day. After waking up, drink a glass of water, and then, after morning exercises, for breakfast you can eat, for example, an egg, greens (it neutralizes the cholesterol content in the yolk), some whole grain bread or muesli, a banana, drink a glass of milk or orange juice. An excellent alternative is the Herbalife Balanced Breakfast, which supplies the body with valuable protein, complex carbohydrates, vitamins, minerals and fiber, and also helps replenish water balance and create a balanced diet for the whole day. And it only has 200 calories!

The first snack can consist of dried fruits, cottage cheese, a protein bar.

For lunch, for example, vegetable soup with chicken, durum wheat pasta, a slice of baked veal or turkey, vegetables (including beans, beans, peas - they have a lot of protein), mushrooms are suitable.

The second snack may include nuts and fruits, yogurt, low-calorie cheese (feta, goudette, ricotta, cheese).

For dinner, you should cook lean fish, boiled or steamed meat, vegetables.

In general, planning a diet is not at all time-consuming or boring work. Do not forget about breakfast, develop the habit of taking products to work for a balanced lunch and snacks, give preference to fresh vegetables and fruits, monitor sufficient protein intake - these simple rules will allow you to stay healthy, enjoy a great mood, gain self-confidence and most importantly - forever forget about strict diets.

September 28, 2015, 17:44 2015-09-28

A balanced diet will help you permanently lose weight, as well as improve the condition of your skin, hair and nails, and even look younger. Find out how to lose up to 3 kg per week with health benefits!

Nutrition of a person, regardless of his body weight, should be balanced in terms of the set and amount of nutrients necessary for the body. But if at normal weight this can be achieved by appropriate correction of the diet, then for weight loss it is also necessary to create a calorie deficit in order to start spending your own fat reserves. It is these two principles that a balanced diet combines. If it is observed, the body receives a sufficient amount of all the 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 provides a natural normalization of body weight without hunger and stress.

Advantages of the technique

Dietary balanced nutrition is the most gentle and safe way to reduce weight while improving the body. Due to the sufficient consumption of protein, fiber, carbohydrates and vitamin and mineral substances, good health, high-quality cleansing of the intestines and cells, a decrease in the likelihood of developing various diseases, and at the same time the elimination of body fat along with extra pounds is ensured.

To lose weight, you need to adjust the diet so that it is dominated by proteins and plant foods, and the amount of fat is minimized. The main advantages of such nutrition are:

a complete composition of BJU, vitamins, minerals;
lack of hunger, nervous breakdowns and breakdowns;
beneficial effect on the body;
the use of natural products that do not have a negative impact on health;
cleansing, healing, rejuvenation of the body, improvement of the condition of the skin, hair, nails;
smooth weight loss, obtaining a stable long-term result;
developing healthy eating habits.

The disadvantages of a balanced method of losing weight can only be attributed to a low rate of weight loss. Such a system is as simple as possible to follow and quite effective, but does not allow you to get a quick result. The main goal is cleansing and healing with the simultaneous normalization of body weight, which means the initial putting the body in order, and then its weight loss. On average, the plumb line 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 methodology are carefully followed.

General rules

In addition to the established limit, there are several important requirements that must be followed when using a balanced diet:

A strong feeling of hunger should not be allowed to develop, since it leads to an increased formation of fat reserves. The daily routine should include at least 5 meals every 3 hours. Serving weight should not exceed 400 g.
Breakfast should be mandatory and complete - this is the most important meal of the day. It helps to start and speed up metabolic processes, and also prevents breakdowns during the day.
20 minutes before a meal, you should always drink 0.25 liters of clean drinking water. It will gently start the stomach, fill its volume, eliminating the risk of overeating. After any food, you can drink water or drinks only after 40-60 minutes.
Dinner is allowed. However, the break between the evening meal and sleep should be at least 3 hours.
You need to use only natural products without dyes, flavors and other chemical additives. It is advisable to cook your own meals.
Fatty meat should be completely abandoned, animal fats should be excluded from the diet. The consumption of vegetable oils is reduced to the necessary minimum.
Also under the ban should be sweets, flour, fried and other products harmful to the figure and health. It is unacceptable to drink alcohol, sweet soda, fast food.
It is important to observe the optimal drinking regime, because with a lack of fluid, the metabolism slows down, the skin condition worsens. For a day, you should drink 0.3 liters of pure water per 10 kg of weight.
It is advisable to increase physical activity in order to speed up the process of losing weight. But the load should be moderate, especially if sports were not part of life before.

The list of allowed products depends on the type of weight loss technique under consideration. The classic option is a protein diet. It is the most common, the best, useful and effective. In addition, there is a balanced meat-free diet - vegetarian, as well as other types of weight loss programs that also fall into this category.

sample menu

The classic balanced protein diet for weight loss involves the use of the widest list of allowed foods:

low-fat dairy and lactic acid products;
eggs, lean meats and fish;
vegetables, fruits, berries;
dietary bread, pasta from durum wheat;
cereal groats.

You can follow such a diet as much as you like - from 1 week, during which you can lose 3-4 extra pounds, to a complete transition to a balanced diet, which will help you constantly maintain normal weight and health.

On every day

There are infinitely many options for the menu of this weight loss system, and they can be chosen according to your taste and possibilities. You can make up a diet for each day yourself, using the list of allowed foods, or use the examples below.

The first day:

7:00 - 120 g boiled herculean (oatmeal) flakes not instant with apple slices and 1 tsp. honey;
9:00 - omelet from 2 eggs (steamed);
12:00 - cabbage salad with herbs and sour cream, beef stewed with peas;
15:00 - 120 g fat-free curd mass, 1 apple;
18:00 - a small portion of fish fillet, 0.25 liters of curdled milk or kefir.

7:00 - 2 toasts with cheese and tomatoes;
9:00 - 3 cheesecakes with sour cream;
12:00 - 0.2 l of pea soup, 2 chicken chops, vegetable slices;
18:00 - scrambled eggs from 2 eggs, cucumber.

7:00 - apple and cottage cheese casserole with sour cream:
12:00 - 0.2 l of beetroot, cabbage stew with lamb;
15:00 - ⅓ of a bar of dark chocolate;
18:00 - raw vegetable salad 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 l of fish soup, a piece of steamed fish fillet, vegetables;
15:00 - 0.2 l of curdled milk or kefir with berries;
18:00 - 0.2 l 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 l of tomato juice;
12:00 - 0.2 l of cabbage soup, boiled chicken breast, greens;
15:00 - fruits;
18:00 - 150-200 g fish fillet, 120 g buckwheat.

7:00 - apple and carrot salad with sour cream;
9:00 - cottage cheese with raisins;
12:00 - corn porridge, chicken in its own juice, tomatoes;
15:00 - any citrus;
18:00 - vegetable stew.

7:00 - a handful of dried fruits, a handful of nuts;
9:00 - 0.25 l of yogurt with berries;
12:00 - 0.2 l 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 borne in mind that with any protein weight loss in the first week, kilograms usually go away due to the removal of excess fluid and bowel cleansing. Therefore, a balanced protein diet for a month is considered optimal in duration to obtain real results.

For different calories

The big advantage of a balanced weight loss program is the ability to regulate the caloric content of the diet and its effectiveness while maintaining the main advantages of the technique - the absence of hunger and harm to health.

For 800 kcal:

7:00 - 200 g fat-free 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 of 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.

For 1000 kcal:

7:00 - 120 g fat-free curd mass;
9:00 - 1 large or 2 small fruits of your choice;
12:00 - 0.2 l of lean soup without potatoes;
15:00 - 50 g of nuts, better than walnuts;
18:00 - 120 g dietary turkey or chicken fillet (without fat and skin).

On such a 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 l of yogurt or kefir, 1 apple;
12:00 - 0.2 l 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 satisfying, easy to follow, but allows you to lose no more than 4 kg per week.

For 1500 kcal:

7:00 - a plate of millet porridge, 120 g of fat-free 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 of prunes, a handful of nuts;
18:00 - 200 g of dietary cabbage, 0.2 l of tomato fresh.

On such a balanced, healthy and varied menu, you can lose weight as comfortably as possible, losing 2-3 kg per week.

By choosing the right caloric content of the diet, you can lose more or less kilograms in the same period of weight loss. Also, this indicator can be adjusted by the duration of the process of losing weight. 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 with obesity, during pregnancy or to maintain weight, the menu should be different. Here, both the calorie content of the diet and its composition are important.

For obesity:

for breakfast - 120 g of fat-free curd mass, 120 g of carrot salad, after 1 hour - a cup of coffee or tea with milk;
for a second breakfast - 200 g of fruits or berries;
for lunch - 0.2 l of vegetable soup, 120 g of meat with 120 g of stewed vegetables;
for an afternoon snack - 1 pear, 100–150 g of fat-free curd mass;
for the evening reception - 120 g of fish fillet, a portion of steamed vegetables.

For athletes (set of muscle mass):

for breakfast - 3 eggs in any form, 200 g of boiled herculean (oatmeal) flakes, not instant, 0.25 l of milk;
for a 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 the evening reception - a plate of boiled beans, 200 g of steamed fish.

For pregnant:

for breakfast - 0.2 l of millet porridge in milk with dried fruits;
for a second breakfast - 0.25 l of yogurt with berries;
for lunch - 0.2 l of vegetable soup, 120 g of baked vegetables, 120 g of fish or meat;
for an afternoon snack - fruit;
for the evening reception - a portion of multi-component cuts from boiled vegetables, 2 eggs.

To maintain weight:

for breakfast - a plate of boiled oatmeal (oatmeal) flakes, a steam omelet from 2 proteins, 1 grapefruit;
for a 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 l of yogurt with pieces of fruit;
for the evening reception - 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 the use of fats, 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 the state of health. But when the process of losing weight will last 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 cereals, flavor vegetable dishes after cooking - just before use, in order to preserve all the useful qualities.

Other types of diet

In addition to these options for the classic balanced weight loss methodology, there are several types of independent weight loss programs whose diet is balanced.

Hypocaloric

The most stringent type of balanced low-calorie weight loss system is the low-calorie diet. It involves the maximum possible reduction in the caloric content of the daily diet while maintaining a balance in nutrition. 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 considered hypocaloric technique belongs to the category of balanced diets, no harm is done to health. At its core, this is the most protein of all balanced weight loss programs.

The basic rules that must be observed with hypocaloric nutrition 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 fractionally - at least 6 times a day.
You need to cook dishes only in a steam or boiled way.
One day a week should be unloading.
You should increase physical activity or physical activity.

Since the diet is primarily balanced, and then hypocaloric, the prohibited and permitted foods are exactly the same as for the classic version of the technique under consideration. Just when compiling the menu, they are taken in smaller quantities. In addition, fats - even healthy vegetable oils - are not added here, even if the weight loss period is extended for 2 weeks.

sample menu

When compiling a balanced hypocaloric menu for a week, you can use the following example.

First day:

in the morning - a steam omelet from 2 eggs with slices of tomatoes;
for a light second breakfast - 0.2 l of yogurt;
for a daily meal - 0.2 l 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 reception - 200 g of dietary cabbage with chicken pieces, seaweed;
for the late evening - 50 g of melon.

in the morning - cabbage salad with boiled chicken breast;
for a light second breakfast - 2 apples;
for a daily meal - 0.2 l of pea soup, 2 veal meatballs;
for a snack - 0.2 l of yogurt or kefir with berries;
for the first evening reception - millet porridge with pumpkin, sauerkraut, fresh tomato;
for the late evening - 0.2 l of yogurt with dried apricots.

in the morning - 2 medium potatoes "in uniform", tomatoes;
for a light second breakfast - 200 g of fruit;
for a daily meal - 0.2 l of vegetarian beetroot, a small portion of eggplant sauteed;
for a snack - 120 g of fat-free curd mass;
for the first evening reception - 2 steamed fish cakes, 0.2 l of tomato fresh;
in the late evening - grapefruit.

Fourth:

in the morning - 200 g of grated carrots;
for a light second breakfast - 0.2 l of fermented baked milk;
for a daily meal - 0.2 l 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 reception - 200 g of steamed fish, 1 egg;
for the late evening - 0.2 l of tomato fresh.

The fifth day is unloading (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 l of yogurt with apple slices;
for a daily meal - a small portion of stewed vegetables, 120 g of boiled veal, 120 g of beetroot salad;
for a snack - 3 plums;
for the first evening reception - 120 g of multi-component cuts of boiled vegetables, a plate of baked pumpkin;
for the late evening - 0.2 l of milk.

in the morning - 200 g of buckwheat, 1 boiled egg;
for a light second breakfast - 0.2 l of milk;
for a daily meal - 0.2 l of lentil soup, veal chop, 180 g of vegetable stew;
for a snack - 159 g of fat-free curd mass with dried apricots;
for the first evening reception - 200 g of cabbage salad, boiled turkey or chicken fillet (without fat and skin);
for the late evening - fruit and vegetable juice.

The calorie content of each diet above is 1000 kcal. If desired, the menu can be made less strict by slightly increasing the portions. Weight loss then will go a little slower, but much more comfortable for the body and psyche. Such a diet will already be just low-calorie, but must remain balanced.

low calorie

To combat excess weight, a balanced low-calorie diet is considered optimal in terms of benefit and effectiveness. It allows you to quickly get the result 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 hospitals, sanatoriums or at home. The energy value of the recommended daily diet is 1200-1500 kcal. Calorie reduction is achieved by reducing the amount of fat and carbohydrates consumed.

Nutrition rules

When compiling a diet, you should be guided by the following recommendations:

Completely eliminate the consumption of simple carbohydrates, especially sugar and its derivatives.
Refuse animal fats and introduce a sufficient amount of vegetable oil into the menu.
Focus on protein foods predominantly of animal origin (low-fat dairy products, lean meats and fish), as well as plant sources of protein (legumes, grains).
Limit the use of foods high in cholesterol - eggs, hard cheese, lard, butter.
Reduce salt intake to 5 g per day.
Do not exceed the total volume of all liquids drunk per day (including water, any liquid foods and drinks) more than 1.5 liters per day.
Boil or steam dishes.
Eat food fractionally - on average 5 times a day in portions of small volume, have dinner at least 2 hours before bedtime.

To compile 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 for different calories.

Option 1 (for 1200 kcal):

7:00 - a small portion of vegetable salad, 50 g of fat-free curd mass;
9:00 - 200 g of apples;
12:00 - 0.25 l of borscht, 50 g of chicken, 120 g of stewed vegetables, 30 g of bran bread;
15:00 - 200 g of berries or 1 orange;
18:00 - 180 g of vegetable stew, 50 g of fish, 30 g of bran bread;
before going to bed - 0.2 l of yogurt.

Option 2 (for 1500 kcal):

7:00 - 120 g of protein omelet, 200 g of sliced \u200b\u200btomatoes and cucumbers with 1 tbsp. l. sour cream;
9:00 - 1 orange;
12:00 - 0.25 l of lean soup with peas, 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 of prunes;
18:00 - 120 g of boiled fish, 200 g of eggplant stewed in sour cream;

To speed up the process of weight loss, you can arrange fasting days 1-2 times a week on such 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 fat-free curd mass and 1 liter of yogurt or kefir per day;
protein - 5 servings of 120 g of lean meat or fish;
juice - 5 receptions of 0.2 liters of vegetable or fruit fresh, diluted with water in a ratio of 3: 1.

You can spend other fasting days, choosing products 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. With a small amount of extra pounds, they can be arranged 1 time every week. In the presence of obesity, it is recommended to spend 2-3 fasting days per week, while their diets must be alternated. On the other days, be sure to keep a variety of food.

Winter

A balanced winter diet is an option for proper healthy nutrition during the cold season, 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 needs to be adhered to not only during the calendar winter from December to February, but stretched over the entire cold season - at least 5 months. This will prevent the weight gain characteristic of this time of year, as well as provide the body with all the necessary substances, vitamins, micro and macro elements. In this case, the diet can be chosen at your discretion - it can be meat, fish or vegetarian.

Nutrition rules

In winter, you need to eat not only in a balanced way, but also in compliance with the following dietary rules:

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

Every day you need to go for walks, exercise indoors. Good rest and good sleep are also important, which improves the psycho-emotional state and reduces appetite.

sample menu

Since there are many holidays in the 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 violate church requirements.

For meat day:

7:00 - 120 g of veal boiled pork, 50 g of 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 l of yogurt with berries;
18:00 - 200 g of dietary cabbage with meat;
before going to bed - 0.2 l of yogurt or kefir.

For a fish day:

7:00 - two-egg steam omelette, sauerkraut;
9:00 - 1 baked apple, 0.2 l 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 going to bed - 0.2 liters of milk.

For Vegetarian Day:

7:00 - 200 g boiled oatmeal flakes with pieces of fruit;
9:00 - 200 g carrot salad with 1 tsp. honey and lemon juice;
12:00 - a serving 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 going to bed - honey tea.

These examples of the winter diet menu can be adjusted at your discretion, but foods and dishes should be replaced only with equivalent composition and nutritional value.

There is also a 12-day balanced winter diet option. The technique is quite simple and accessible, but it is scheduled by the hour and requires compliance with the proposed schedule. An example menu looks like this:

Days 1, 4, 7, 10:

8:00 - fruits (2 apples or kiwi);
9:00 - 0.2 l of milk porridge (oatmeal, rice or millet);
10:00 - 0.2 l 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 of boiled turkey or chicken fillet (without fat and skin), 200 g of steamed broccoli;
17:00 - 50 g of cheese;
19:00 - 0.2 l of curdled milk;
19:30 - 2 eggs, 175 g of vegetables, 0.2 l of curdled milk or kefir.

Days 2, 5, 8, 11:

8:00 - 1 large or 2 small citrus fruits;
9:00 - 200 g of buckwheat;
10:00 - bran or rye toast with diet jam;
11:00 - 1 pear;
13:00 - a piece of fish fillet for a couple;
15:00 - 200 g of vegetable stew, 0.2 l of curdled milk 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 fat-free curd mass 0%.

Days 3, 6, 9, 12:

8:00 - 0.2 l of fresh fruit, diluted in half with water;
9:00 - 200 g of milk boiled herculean (oatmeal) flakes;
10:00 - 200 g fat-free curd mass 0%;
11:00 - 2 kiwis;
13:00 - 100-150 g boiled turkey or chicken fillet (without fat and skin);
15:00 - 200 g of dietary cabbage, beetroot salad 50 g of cheese;
17:00 - a handful of dried fruits, 50 g of almonds or other nuts;
19:00 - 0.2 l of vegetable broth;
19:30 - a small portion of broccoli baked with cheese, 0.2 l of yogurt or kefir.

Such a 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 per week. You can stick to it for a long time, repeating the 12-day cycle without interruption.

Vegetarian

One of the most common types of healthy weight loss today is a balanced meat-free diet. Its popularity is due to the wide spread of vegetarianism as a way of life. It should be borne in mind that the vegetarian system includes several varieties, including vegetarianism itself, in which the use of all products except meat is allowed, as well as veganism, where everything that is not of plant origin is prohibited.

Nutrition rules

With any balanced vegetarian diet, the following recommendations must be observed:

Everything that can be consumed raw or subjected to minimal heat treatment.
Products to choose fresh, as natural as possible, without chemical additives.
Do not store fresh fruits and vegetables for future use and store in the refrigerator for no longer than three days.
Eat portions weighing no more than 150-200 g and a volume of 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 are only in the list of allowed products, 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 rations 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 by the following example:

The first day:

in the morning - 2 eggs, buckwheat porridge with honey;
lunch - 0.2 l of yogurt or kefir;
lunch - soy soup, vegetable stew, bran bread;
snack - fruit salad;
dinner - eggplant sautéed with rice garnish.

in the morning - fruit and berry platter;
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 - fruits;
dinner - stewed cabbage, 2 eggs.

Fourth:

in the morning - a 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 in milk with 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 - scrambled eggs, fresh vegetables;
lunch - dried fruits;
lunch - fish soup, mushroom stew, grapefruit;
snack - cottage cheese;
dinner - baked fish, beetroot salad.

Rations can be swapped and create your own combinations of dishes. You can continue such a balanced diet indefinitely, but you should add 2 tbsp to the daily menu. l. vegetable oil.

The menu for a vegetarian athlete is compiled according to the same principle as the above version of the usual 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;
lean fish.

In order for this technique to ensure an increase in muscle mass, the following should be added to the diet:

nuts, almonds;
avocado;
quinoa seeds;
soy protein shakes.

The beneficial effect of the diet will become noticeable after the first week, but if it is combined with intensive training.

A slightly different menu is different vegan diet. 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 might be as follows:

Option 1:

breakfast - oatmeal with pieces of fruit, citrus fresh;
lunch - dried fruits;
lunch - rice cream soup;
snack - citruses;
dinner - vegetable stew.

Option 2:

breakfast - 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 fresh;
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 on such a diet, you can lose up to 7 extra pounds.

Edgar Cayce

The famous prophet Edgar Cayce, who lived in the United States in the first half of the last century, left behind many prophecies that came true, as well as effective advice on proper nutrition and maintaining health. He argued that human food should not contradict natural laws. There is no Edgar Cayce diet 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 do not need to follow any diet so that food does not become the master of a person - you just need to adhere 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 more useful than plants imported from other areas.
Do not eat when upset, excited or depressed.
It is helpful to drink plenty of water before and after meals, as water improves the functioning of the stomach.
Once a day, you need to eat raw vegetables, seasonal ones are best.
For dinner, you can eat meat, but only poultry or lamb, as well as fish and leafy vegetables.
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, because it is well absorbed and improves the movement of blood and lymph through the vessels. Fruits and vegetables are alkaline, while meats and carbohydrates are acidic.

sample menu

When compiling the menu, you should refuse such 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 can not combine with each other:

sugars and starches;
tea or coffee with dairy additives (cream, milk);
citrus 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 separate days.
Never take cereal products at the same time as pineapple and citrus juices - this leads 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 dinner instead of coffee or tea. According to the prophet, it does not lead to weight gain, 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 foods should be eaten with acid foods in a 4:1 ratio. At the same time, Casey considered coffee and cigarettes in moderate doses to be good for health.

For women

Proper weight loss is very important for the female body at any age, because a woman must first of all be healthy. With an illiterate approach to weight loss, the hormonal background can be significantly disrupted, and the state of health, psycho-emotional state, and such an important reproductive function for a young woman very much depend on it. However, a balanced diet is no less necessary for women of 70 years old, because at this age hormonal changes have already occurred on their own and it is extremely important not to aggravate the situation.

Nutrition rules

There are several important principles of a balanced diet that women must follow:

The ratio of proteins, fats, carbohydrates should be 5:2:3, that is, the emphasis when losing weight is more transferred to protein foods, while fats should be chosen only from healthy vegetable fats, and complex carbohydrates.
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 have a good rest at night.
The ratio of food - 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 amount 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.
Calorie counting in consumed products - for weight loss, their total amount should not exceed 1500 kcal / day.
Eating only in a positive mood, without distraction and negative emotions that can provoke uncontrolled eating and overeating.
Conducting periodic cleansing of the body to remove toxins, toxins, decay products is best with the help of fasting days on the appropriate products (juices, salads).
Ensuring sufficient physical activity - to burn calories and strengthen the body, it is necessary to exercise daily for at least 30 minutes, and it is better to visit 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 meats and fish.

It is also useful to consume milk and dairy products, drink herbal infusions and clean water in a suitable amount. The maximum daily intake of fats should be 70 g. It is better if these are exclusively cold-pressed vegetable oils, which are sources not only of useful fatty acids, but also of many valuable elements.

For weight loss, women over 60 should add a few more to these rules:

Refuse meat, replacing it with fish.
Reduce the amount of salt and use only sea salt.
Exclude sausages, semi-finished products, any preservation (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, instead of which eat foods rich in fiber.
Eggs include in the menu a maximum of 3 times a week.
Refuse 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, not so much the figure depends on it, but health and longevity.

sample menu

A balanced weekly diet for a woman's weight loss may be as follows:

The first day:

in the morning - 150-180 g of milk oatmeal, 30 g of nuts;
first snack - 0.2 l of yogurt or kefir;
in the afternoon - 0.2 l of barley soup, 120 g of boiled potatoes, 120 g of steamed fish fillet;
second snack - 50 g of chocolate (70%);
dinner - 200 g of boiled turkey or chicken fillet (without fat and skin).

Second day:

in the morning - 150-180 g of buckwheat, 120 g of boiled dietary meat (poultry, veal);
first snack - 2 apples;
in the afternoon - 0.2 l of mushroom soup, 120 g of stewed cabbage, 120 g of lamb, 30 g of dietary (black, bran, rye) bread;
the second snack is a small portion of fat-free curd mass with dried apricots;
dinner - 2 eggs, 0.2 l of tomato fresh.

Day three:

in the morning - rice milk porridge with raisins;
first snack - 1 grapefruit;
in the afternoon - 0.2 l of lean borscht, a plate of fish stewed with vegetables, 30 g of dietary (black, bran, rye) bread;
second snack - 0.2 l of pineapple juice;
dinner - 200 g of steamed broccoli, 120 g of chicken in its own juice.

Day four:

in the morning - a steam omelet from 2 eggs with tomato slices;
first snack - 120 g fat-free curd mass with 1 tsp. honey;
in the afternoon - 0.2 l of fish soup, 120 g of chicken chops, 120 g of cucumber salad;
second snack - 0.2 l of fruit smoothie;
dinner - 120 g of steamed fish fillet, a small portion of dietary cabbage.

Day five:

in the morning - 180–200 g of wheat porridge, 0.2 l of orange fresh;
the first snack - 50 g of dietary (black, bran, rye) bread, 30 g of cheese, 1 tomato;
in the afternoon - 0.2 l of borscht, a small portion of multi-component cuts of 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 yogurt dressing;
in the afternoon - 0.2 l of bean soup, 180-200 g of chicken in its juice, 0.25 l of dry white wine;
second snack - 0.2 l of apple-carrot smoothie with berries;
dinner - 200 g barbecue, vegetable slices, 0.25 liters of dry red wine.

Day seven:

in the morning - scrambled eggs from 2 eggs, fresh fruit;
the first snack is a small portion of fat-free curd mass with dried fruits;
in the afternoon - 0.2 l of vegetable soup, 170–200 g of beetroot stew, 120 g of grilled lamb;
second snack - 0.2 l of yogurt or kefir with berries;
dinner - 200 g of stew, 150-180 g of sauerkraut.

If willpower allows, it will be useful to unload once a week, which will give the body a break and allow the toxins to be removed. This day is best spent on raw vegetables and fruits, not exceeding 800 calories.

A balanced diet menu for women over 60 will be slightly different. In this case, it is necessary to focus on the following consumption norms:

vegetables and fruits to use in the amount of 1 kg;
meat and fish - no more than 200 g;
every other day, hard cheeses and eggs should be introduced into the diet;
season each serving of salad with 1 tsp. vegetable oil;
pamper yourself with dry wine once a week.

Physical activity doesn't have to be exhausting. Leisurely long walks, yoga or body flex are perfect.

For men

If excess weight in men does not appear for the same reasons as in women, and is accompanied by fat deposits in the abdomen while maintaining normal volumes of other parts of the body, it must be removed in a slightly different way. Sometimes for this it is enough just to improve nutrition by switching to a balanced diet so that the visceral (internal) fat that has settled on the internal organs is completely broken down. Of course, it is necessary to increase physical activity and switch to the right lifestyle, but the basis of weight loss in this case will be nutrition.

Nutrition rules

Compliance with a balanced diet for a man requires the following recommendations:

Nutrition should be fractional (at least 5 times a day), which will avoid the appearance of hunger, overeating, and most importantly, it will exclude the storage of fat in the body and will maintain a stable level of nutrients.
The portion size must be controlled so as not to overload the stomach, maintain the uniform functioning of the endocrine glands and the work of digestive enzymes, normalize intestinal motility, and prevent constipation.
It is imperative to have breakfast, including complex carbohydrates in the first meal, which will start 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 junk food.
The basis of the diet should be protein products, whole grains, vegetables, fruits.
The liquid must 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 caloric intake, you need to multiply the desired weight by 22. For example, if the goal is 80 kg, you should consume 1860 kcal per day. It is necessary to reduce the energy value of food gradually - within 2-4 weeks, so as not to create a stressful situation for the body.

In men, the conversion of carbohydrates to fats is slower than in women. Therefore, the most suitable food for male weight loss is foods containing complex carbohydrates, as well as animal proteins.

sample menu

Maintaining a balance in men's nutrition should be based on the use of healthy foods prepared in healthy ways, excluding frying with fat. An approximate balanced weekly diet for men can be based on the following menu:

The first day:

in the morning (7:00) - 200 g of boiled herculean (oatmeal) flakes with dried fruits, 2 apples;
for the second breakfast (9:00) - yogurt with berries, 1 banana, protein bar;
for a lunch reception (12:00) - 0.3 l of pea soup, 200 g of chicken in its own juice, a small portion of rice porridge, 50 g of dietary (black, bran, rye) bread;
for a snack (15:00) - 300 g of cottage cheese casserole, 1 banana, 1 grapefruit;
for a light evening reception - 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 fat-free curd mass with raisins;
for the second breakfast (9:00) - fruit smoothie, 120 g of dried fruits with nuts;
for a lunch reception (12:00) - 0.3 l of chicken broth, 150–180 g of buckwheat, 120 g of boiled veal, 50 g of dietary (black, bran, rye) bread;
for a snack (15:00) - 200 g of seafood, 0.2 l of curdled milk or kefir;
for a light evening meal - 150–180 g of boiled brown rice, 200 g of lamb stew, vegetable slicing.

in the morning (7:00) - 300 g of multi-component fruit slices with yogurt dressing, 150-180 g of fat-free curd mass with 1 tbsp. l. honey;
for a second breakfast (9:00) - a steamed omelette of 3 eggs and milk, 0.2 l of yogurt or kefir with berries;
for a lunch reception (12:00) - 0.3 l of lean soup with barley, 3 potatoes "in uniform", 200 g of chicken in its juice, greens, 50 g of dietary (black, bran, rye) bread;
for a snack (15:00) - 200 g cottage cheese casserole with raisins, fruit smoothie;
for a light evening meal - 200 g of cabbage stew with rice, fresh vegetables, 0.2 l of tomato fresh juice, 50 g of dietary (black, bran, rye) bread.

Fourth:

in the morning (7:00) - 300 g fat-free curd mass with pieces of fruit, 2 whole grain toasts;
for a second breakfast (9:00) - 50 g of low-fat hard cheese, fruit smoothie;
for a lunch reception (12:00) - 0.3 l 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) - a steamed omelette of 3 eggs with milk, carrot-apple fresh;
for a light evening meal - 300 g of fish fillet, 200 g of multi-component cuts from boiled vegetables, bran or rye bread.

in the morning (7:00) - 0.3 l of milk rice porridge with dried fruits, 150–180 g of fat-free curd mass with 1 tbsp. l. honey;
for a second breakfast (9:00) - 200 g of zucchini baked with cheese, tomato fresh;
for a lunch reception (12:00) - 0.3 l 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 own juice.

in the morning (7:00) - a steam omelette of 3 eggs with grated zucchini, 200 g of fat-free curd mass with raisins;
for the second breakfast (9:00) - 200 g of pumpkin porridge, yogurt with fruit;
for a lunch reception (12:00) - 0.3 l 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 fruit and berry platter with nuts and yogurt dressing;
for a light evening meal - 200 g of steamed lamb, 200 g of dietary cabbage, fresh tomato juice, bran or rye bread.

in the morning (7:00) - 200 g of seafood, 200 g of pilaf with dried fruits and honey;
for a second breakfast (9:00) - 200 g fat-free curd mass with raisins, fresh fruit;
for a lunch reception (12:00) - 0.3 l of meat broth, 150-180 g of boiled potatoes, 200 g of turkey in its juice, vegetable slices, 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 beetroot salad, 50 g of dietary (black, bran) bread.

The above diet can be adjusted in accordance with the taste preferences of the man and taking into account individual food intolerance. However, it is necessary to replace dishes or products only with equivalent nutritional and energy values.

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 a balanced diet that does not bring moral and physical discomfort. With this approach to getting rid of excess weight, the balance of vitamins and nutrients will be maintained, and a stable long-term result will be guaranteed.

Getting out of the diet

Human nutrition should always be balanced, and not just during weight loss. Therefore, there is no need to completely go out of the diet. If desired, you can increase the calorie content of the diet or add new, but always healthy foods to it.

In any case, the following rules should be followed:

Change the composition or energy value of food gradually, doing it within 2-3 weeks.
Observe the ratio of BJU - 3: 2: 5.
Do not break the drinking regime.

A balanced diet should become a way of life, because for a full-fledged life, a person daily and constantly needs a complete set of all micro- and macronutrients. If you ensure their continuous supply in sufficient quantity and the correct ratio, then the problem of excess weight will not bother, the body will become much healthier, and appearance more attractive.

A lot has been said about the importance of proper balanced nutrition by nutritionists and doctors. For most, the phrase "proper nutrition" sounds intimidating because of the pictures that are drawn in the imagination: steamed cutlets, Lilliputian serving sizes, fresh vegetables ...

"Eh!" - we sigh heavily, - "goodbye, delicious food!". Is the situation really that dire?

Does a balanced diet have to forever carry the label of “tasteless”? Surely it can not be put on an equal footing on the scale of "tasty" in a row with a meal that includes french fries, cream cakes and sweet juices?

Let's figure it out.

The theoretical side of a balanced diet

A healthy lifestyle, calls to follow which are heard from everywhere, includes not only the rejection of addictions, physical activity, positive thinking, but also a balanced diet. The statement: “Our health is in our hands” is not without meaning, because a person’s lifestyle is 50% more likely to go to the hospital for the help of qualified specialists.

As they say, rely on medicine, heredity and ecology, but don’t make a mistake yourself!

If we talk about a balanced diet in general, then we should highlight the following "golden rules" or the principles of this, without a doubt, worldview:

Water is the source of life, so its daily use in an amount of 1.5 liters is not just another problem for losing weight, but a necessity.
Proteins and minerals act as the building material of cells and tissues of living organisms: their inclusion in the diet is mandatory.
Fats and carbohydrates help the human body not to faint from a lack of strength and energy: in order to make the next approach in the gym, you should refresh yourself.
Vitamins and trace elements are responsible for metabolism.

This is the information that slowly leads to the essence of the theory of balanced nutrition: the inclusion of a certain amount of all types of nutrients in the daily menu.

food according to the pyramid

A pyramid divided into sections with products helps to visually represent a balanced diet. Moving from the base to the top, you can get acquainted with the food, the use of which should be in or out of priorities.

The basis of the pyramid of proper balanced nutrition is cereals or grain foods. Cereals, bran or grain bakery and pasta.

The useful plant fibers, minerals, vitamins and carbohydrates contained in cereals make them indispensable elements of proper nutrition. The daily norm is within 200 grams.

A step above are fruits and vegetables. The composition of the second component of the pyramid includes vitamins, minerals, fiber and vegetable fiber.

The fruit or vegetable part on the plate should be about 50% of its area. For fruits and vegetables, there is an approximate daily limit of 4.5 cups.

The third position from the bottom is occupied by products of animal origin. Meat, dairy and seafood contain protein, the existence of a person without which for a long time is impossible.

Legumes, nuts, seeds come to the aid of vegetarians.

The top of the pyramid includes all the "negative" foods, the use of which, with proper nutrition, must be minimized. They are fatty, sweet and salty foods, alcohol.

A rational balanced diet is 3-4 meals, the intervals between which should not exceed four hours (with the exception of sleep). With three meals a day, breakfast is about 30% of the total calories, lunch is up to 50%, and dinner is 20%.

A quarter percent of the daily calorie intake is given to breakfast with four meals a day, about 15% to lunch, about 45% to daytime and about 15% to evening meals.

The components of the dinner plate should be dominated by fruits, vegetables, sour-milk products. Meat, fish, beans, hot spices, caffeine and chocolate, as the main stimulants of the nervous system, postpone until tomorrow.

Diet and balanced nutrition: differences

A balanced diet, even for weight loss, is not a diet. Of course, the action of the diet provides people from all over the world to lose extra pounds in a matter of time, but have they thought about the consequences ...

The dangers that warn the human body at the exit from most diets are excluded with proper nutrition. A balanced diet is a way of life in which a person does not experience stress on the way to achieving the goal of a healthy and strong body.

A feature of diets is the restriction in the consumption of certain substances: proteins, fats or carbohydrates. Due to the shock experienced by the body, there is a sharp decrease in weight, which, after the restoration of the usual diet, returns as quickly as it left.

Meanwhile, the principle of proper nutrition is to provide the body with all the elements necessary for healthy life. The main thing is to maintain balance and adhere to proportions.

You can learn about the basics of a balanced diet from the video.

How to switch to proper nutrition

A clean balanced diet is impossible without tracking the quantity, energy value and nutritional value of food (in other words, subtracting calories), the quality and regularity of meals, calculating the fluid you drink and the energy expended.

Basics:

Variations of meals for proper nutrition

To your attention, 5 menu options for each meal, which can be distributed over the week!

So, as a breakfast with a balanced diet, use:

oatmeal with the addition of honey, nuts, fruits;
diet pancakes from chopped banana and chicken egg;
fat-free cottage cheese, combined with herbs and cucumber;
omelet from chicken eggs, tomatoes, peppers and mushrooms;
muesli with dried fruits, seasoned with yogurt.

Feel free to dilute your morning meals with glasses of freshly squeezed juice, tea or coffee without the addition of sweeteners.

When merging proper nutrition and lunch, the following variations are obtained:

baked potatoes with vegetable salad;
brown rice seasoned with stewed vegetables;
chicken fillet in addition to white cabbage salad;
boiled beef with beans stewed with vegetables;
steamed vegetables and fish;

Drink a glass of tea or water 10-15 minutes before eating: this way you will reduce your appetite and, accordingly, the amount of food you eat.

Complete your gastronomic routine using the options:

vegetable salad with red onion and cheese;
boiled lean meat with fresh herbs;
buckwheat + fruit;
fruit and nut assortment;
mix of vegetables, fruit.

Have snacks between main meals. Depending on hunger, for lunch or an afternoon snack, according to the rules of a balanced diet, fruits, bars, cottage cheese, dried bread are consumed.

Balanced menu for vegetarians

Vegetarianism is divided into several additional currents that allow or prohibit the consumption of dairy products and eggs.

Strict vegetarianism, which involves compiling a menu of food exclusively of plant origin, is called veganism and requires considerable attention: if you miss the slightest mineral, vitamin or protein variety, a vegetarian can die or stock up on a wide range of health problems.

Therefore, the process of creating a vegetarian menu must be approached with intelligence and responsibility.

Vegetarian breakfast options:

boiled buckwheat with onion-carrot roast;
a mixture of barley and barley porridge, jam;
oatmeal / flakes with fruit;
semolina and banana;
cheese pancakes smeared with jam;

For lunch ideas for animal-free people, consider:

vegetable soup, carrot and nut salad;
beans stewed with vegetables, cabbage salad;
cheese and vegetable soup;
cucumber salad with greens, pea or chickpea soup;
sea kale in addition to mushroom soup.

Evening meal according to the vegetarian menu may consist of:

Planning to go vegan? Start with a smooth rejection of meat, then dairy products and eggs.

How to lose weight with a balanced diet

Lose weight without hunger - this is how proper nutrition works. No harm to health!

Only saturation with vitality, inspiration and energy.

Slimming with a balanced diet for weight loss will be more effective when you include more vegetables with fat-burning properties in your diet: turnips, cabbage, carrots, corn.

The fact is that the difficulties that the body encounters when digesting these gastronomic fat burners make it spend more energy than it receives.

It is important to focus on fresh vegetables with a fibrous structure (peppers, zucchini) and greens. Completely exclude sweet, starchy foods and fried foods.

Put a taboo on semi-finished products and products of the meat processing industry.

In addition to the new diet, connect physical activity: losing weight according to the “training + proper nutrition” scheme is considered the most optimal and harmless to health. The main thing is to choose your favorite sport (hiking, cycling, tennis, dancing) and practice regularly, adhering to the rule: physical activity a few hours before meals.

Use video tutorials, mobile workout apps, or visual exercise photos online. Sign up for a nearby fitness club - be active.

In order to create a balanced menu for weight loss, stick to the variations of dishes listed above and do not forget about the “golden truths”.

Through the mouths of the people...

Proper nutrition is a panacea for excess weight. I went into hibernation as a plump teddy bear, and in the spring I woke up as a charming little inch, and all thanks to what? Of course, proper nutrition. Minus thirteen kilograms in three months.

- Valeria, 31 years old

Personally, I have never had problems with being overweight, but I have had problems with my skin. It was always embarrassing that a 20-year-old girl like me could not get rid of the unfortunate acne on her face. Supplements, masks, scrubs - nothing helped. But as soon as I took up changing my, literally, inner world, everything went away. After a few months, I was able to refuse foundation, concealer, etc.

- Tatiana, 25 years old

You can learn about a balanced diet from the point of view of a vegetarian from the video.

Monotonous food─ this is the use of the same foods for a long time. Food prepared from a long-term non-replaceable set of products gives the body an excess of some nutrients in the absence of others. Products and dishes from them can be healthy and properly prepared, but they do not provide all the needs of the body.

The lack of any nutrient or mineral inevitably disrupts the metabolism and impairs the quality of life.

For a normal life, a healthy person needs everything that nature gives. During illness, there may be restrictions, but they are either temporary or prohibited foods are replaced by others.

Developing a complete diet nutritionists. They take into account the individual needs of a person in food, take into account gender, age, lifestyle and the presence of diseases.

A monotonous diet leads to a lack of nutrients, without which the body cannot function normally. For example, some of the amino acids (the building blocks of proteins) can be synthesized by the body on its own, but the so-called essential amino acids can only be obtained from food. The same applies to most vitamins and all trace elements.

How to eat balanced?

The principles of a healthy diet based on a balanced diet were formulated by WHO in 1991.

The word "balance" in translation means "balance". A balanced diet is one that meets the needs of a particular person for nutrients (proteins, fats and carbohydrates), vitamins, trace elements and electrolytes.

Every person's needs are different. A growing child needs a lot of carbohydrates and proteins to build organs, a pregnant woman needs proteins and fat, and fewer carbohydrates, an infectious patient needs vegetable and animal proteins to form an immune response, vitamins, microelements and water to neutralize toxins. The old man needs dairy and vegetable products, in which there is little protein, but there is fiber, trace elements and easily digestible fat.

To create an individual balanced diet, you need to know the following parameters:

age;
body mass;
daily calorie requirement;
Lifestyle;
physiological state (pregnancy, illness, recovery).

Basic principles of a balanced diet

The World Health Organization believes that a person should have certain goals in order to build a healthy diet:

"Good" and "Bad" Foods by Diversity of Nutrients

Definitely "bad" and absolutely "good" products do not exist, we are talking about the benefits for a particular person.

Normal foods (not fast food) contain all the necessary substances, but in different quantities. Close to full-fledged (contain a complete set of substances, you can eat one type without compromising health) are:

Sample menu for the week

	Breakfast	Dinner	Dinner
Monday	Vegetable salad with rice, boiled egg, tea without sugar	Ukha, boiled fish, a slice of bread, compote	A slice of boiled chicken, vegetable salad, rosehip broth
Tuesday	Buckwheat porridge with milk, weak coffee with milk	Chicken soup, steam cutlet, vegetable salad, tea	Biscuits with kefir
Wednesday	Oatmeal in milk with the addition of cottage cheese and honey	Vegetarian borscht, baked fish, fruit juice	A piece of boiled beef with cauliflower, kissel
Thursday	Omelet, strong tea	Vegetable soup, boiled beef, compote	Cottage cheese with honey, herbal tea
Friday	Fish cutlet, vegetable salad, coffee	Meat borscht, vegetable casserole, fruit drink	Vareniki with cottage cheese, kefir
Saturday	Meatballs, millet porridge, tea	Soup on beef broth, boiled beef, vegetable salad, compote	Cottage cheese casserole with fruit, herbal tea with honey
Sunday	Stewed vegetables with fish, tea, bread	Meat borscht, steam cutlets, salad, compote	Cottage cheese with fruits, jelly

As an afternoon snack or second breakfast, you can use an apple, a glass of low-fat kefir, a piece of dark chocolate, boiled beets or corn, fresh herbs.

Symptoms of certain nutrient deficiencies

Manifestations of BJU deficiency

Nutrient component	deficiency symptoms	Where is contained
Squirrels	muscle weakness; joint pain; constant feeling of hunger; fragility of nails and hair loss; dry skin; swelling; non-healing scratches and wounds; frequent colds and illnesses	meat; eggs; fish; dairy; legumes; nuts
Fats	constant weakness; irritability and tearfulness; decreased vision; difficulty concentrating; constant feeling of cold; unable to lose weight	salo; fat meat; fatty fish; vegetable oils; nuts;
Carbohydrates	headache; memory loss; constant chills; Bad mood; bloating and constipation	bread; pasta; cereals; potato; flour; legumes; fruit.

Manifestations of vitamin deficiency

Vitamin	deficiency symptoms	Where is contained
Vitamin B 1	fatigue; irritability; confused mind; lack of coordination; double vision; memory loss; developmental delay in children	Brewer's yeast; bran; liver; baked potato; raw oatmeal; black bread; decoctions of beans and peas
Vitamin C	bleeding; easy bruising; dry skin; loss of teeth and hair; general irritability and lethargy	sauerkraut; black currant; rose hip; mulberry; lemon; sorrel; bell pepper; greens
Vitamin A	"night blindness"; long-term (more than 8 seconds) adaptation to the dark; drying of the cornea; early wrinkles and skin cracks; premature aging; decreased sense of smell; brittle nails	fish caviar and liver; eggs; whole milk; butter; fatty cottage cheese; carrot
Vitamin D	bone deformity; fractures; softening of the bones; weakness; demineralization of teeth; osteoporosis	eggs; beef liver; soy milk; herring; parsley; mushrooms; yeast
Vitamin K	bleeding and thrombosis	cabbage; seaweed; green onions; chicory; lettuce

Manifestations of mineral deficiency

Mineral	deficiency symptoms	Where is contained
Iron	low blood pressure; severe pallor; accelerated heartbeat; dyspnea; anemia	red meat; beef liver; white beans; grenades; spinach; bitter chocolate
Iodine	violation of the thyroid gland; lethargy and drowsiness; decreased immunity; menstrual irregularity	seafood; sea fish; seeds and nuts; greens
Potassium	heart spasms; increased fatigue; frequent urination; erosion of mucous membranes	potato; pumpkin; parsley; apricots; grape; Black tea
Magnesium	muscle cramps; pain in the joints; prostration; insomnia	beans; wheat bran; nuts and seeds; green apples
Zinc	skin acne; baldness; decreased sense of smell; poor appetite	wheat bran; pumpkin seeds; sunflower seeds

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