Balanced diet for weight loss

A balanced diet for weight loss is the safest and most gentle way to reduce weight, in which the necessary amount of nutrients is supplied to the body.

Balanced diet for weight loss: features, health benefits ^

The essence of a balanced diet for weight loss is the optimal ratio of proteins, vitamins and carbohydrates, but the fats in this case are limited to a minimum. Thanks to this diet, it is possible to reduce weight without risk to the body, without forcing oneself to starve.

The benefits of balanced nutrition are confirmed by all dieticians: with sufficient intake of protein, fiber, vitamins and carbohydrates, the intestines are well cleaned, the person feels better, the risk of developing atherosclerosis and cancer cells decreases, and toxins are also released.

In order to lose weight, it is enough to simply balance the diet: to limit the consumption of fat, and the advantage to give protein products - only in this case it will be possible to strengthen the muscles, improve the body, and at the same time lose excess pounds.

Advantages of the right balanced diet:

• It brings great benefits to a person;
• You do not have to starve;
• It uses only natural products;
• A fairly diverse menu.

Despite a lot of advantages, a healthy balanced diet has drawbacks:

• You can not get a quick result, becauseits main goal is purification and recovery;
• Pregnant should consult a physician before using the technique.

How much can I lose on a balanced diet

Since weight loss is due to the predominance of protein, potassium and calcium, then in a week the weight is reduced by 3-5 kilograms, while the caloric intake of the diet rarely exceeds 1200 kcal.

Which foods are allowed in an effective balanced diet:

• Cheese, low-fat cottage cheese, yogurt, eggs, chicken breast, fish;
• Fruit, wholemeal bread;
• Unprocessed rice, wheat germ;
• Vegetables;
• Cereals from cereals.

It is forbidden to eat potatoes, white rice, fatty meat, fried, mayonnaise, sweets, flour, and also drink alcohol and smoked products.

How to make a balanced diet: menus, rules, popular recipes ^

Rules for balanced nutrition:

• Before each meal, you need to drink a glass of water;
• Eat every 3 hours;
• Do not combine fruit with meat or fish;
• Dinner should be easy;
• Observe the drinking regime: not less than 1.5 liters of water per day.

Balanced diet for 3 days

To discharge the body from toxins and toxins, it is worth using this example of the menu:

• We have breakfast oatmeal on water, pear and tea;
• Lunch 100 g boiled meat and vegetable salad;
• For an afternoon snack we eat an apple;
• We dine 200 g of cottage cheese with raisins;
• We drink kefir before going to bed.

Balanced diet for weight loss for a week

To restore strength and reduce weight by 3-4 kilograms, the following option is recommended:

• We have breakfast with yoghurt, loaf and boiled egg;
• Lunch cabbage soup with a slice of bread, eat salad from green vegetables;
• We are having supper with boiled rice and a slice of salmon.

Balanced diet for 1000 calories

For a quick weight loss of 5-7 kilograms per week, this is the sample menu:

• Lunch 70 grams of low-fat cottage cheese;
• We eat a pear, an apple with a peach or an orange;
• We have lunch with vegetable soup;
• We snack with walnuts;
• We have dinner with boiled chicken( 100 g).

A balanced diet for 1200 calories

This option provides a more satisfying menu, therefore it is transferred quite easily:

• We have breakfast with toast from whole grain bread, tomato, raspberry fizu and a cup of coffee;
• After 2 hours we drink a glass of yogurt, eat a pear;Dinner with fish soup, 100 g of grilled chicken, green salad. We drink lemon juice;
• For an afternoon snack we eat orange and low-fat yogurt;
• We have dinner with rice with a piece of meat, we drink chamomile tea.

Balanced diet for 1500 kcal

This method of weight reduction can only be used by athletes:

• In the morning we drink apple juice, eat millet porridge, a pack of cottage cheese. Drinking tea;
• At lunch we eat a banana, we drink a cocktail with black currant;
• Lunch with asparagus soup and croutons, 150 grams of meat and a salad of vegetables drink compote;
• For a mid-morning snack we eat a handful of prunes, we drink a cup of tea;
• Supper with stuffed peppers, vegetable sliced ​​and tea.

Low calorie balanced diet

The caloric content of a daily diet in this case does not exceed 800 Kcal:

• We have breakfast with cottage cheese and tea;
• We have lunch with two boiled eggs, oranges( 2 pcs.), Tomatoes and 50 g of almonds. We drink coffee;
• We have supper with a tomato, a cutlet, a cucumber salad and a grapefruit.

Balanced meatless diet

This menu can be used for a long time, excluding only meat products:

• We have an omelet made of two eggs, cooked in olive oil. We drink green tea;
• Having a snack with a fruit mix;
• For lunch we eat bean soup, cabbage salad;
• We snack nuts or dried fruit;
• We have dinner with pilaf without meat, we eat a steamed tomato.

Balanced vegan diet

The following diet regime implies a complete rejection of meat, sour-milk products and fish, but instead they use soy substitutes:

• For breakfast we eat fruit mix, drink juice;
• We have a snack with tea and a sandwich with tofu;
• We have lunch with vegetable soup-puree, we drink rice milk;
• We snack with bean curd;
• We have supper with stewed vegetables.

Balanced protein diet

The diet of a protein diet is best for athletes, becausein it proteins predominate:

• For breakfast we drink kefir, we eat cottage cheese;
• We have dinner with steamed fish, vegetable salad;
• Have a snack with orange;
• We have dinner with baked meat and 100 g of boiled cauliflower.

Balanced diet for weight maintenance

In order to keep the weight in the right, it is recommended to pay attention to the following menu example:

• We have breakfast oat porridge, a pair of egg whites, grapefruit, tea or coffee;
• We bite 30 g of chocolate and cottage cheese;
• We dine with fish( 150 g), boiled vegetables and a slice of bread;
• For an afternoon snack we eat apple and yogurt;
• We have dinner with stewed cabbage, chicken breast and a slice of bread. Drinking tea.

Balanced diet for obesity

To get rid of obesity after consulting a doctor, you can use the following menu:

• Have breakfast with low-fat cottage cheese, carrot salad and a cup of coffee with milk;
• Snack berry-fruit salad;
• We dine with vegetarian borsch, vegetable stew and 100 g of meat;
• We have a snack with pear and cottage cheese;We dine with fish and steamed vegetables.

Balanced diet for athletes

For muscle mass gain, you should eat this example:

• We have breakfast with boiled eggs, Herculean porridge and a glass of milk;
• Have a snack with fruit;
• We have dinner with boiled potatoes, meat and vegetable salad;
• We snack with carrot juice;We dine with fish and boiled beans.

Balanced diet for pregnant women

Pregnant for the correct development of the fetus is often recommended this menu:

• We have breakfast in porridge on milk;
• We have a snack with yoghurt;
• We have dinner with soup, vegetable stew and baked fish;
• We snack a fruit salad;
• We dine with vinaigrette and a slice of unsalted cheese.

The best balanced diet for safe weight loss: feedback, results, correct way ^

Nutritionists only maintain a balanced diet and recommend to use not only as a diet, but also as a way of life, because it is from healthy food that human health depends.

How to get out of a balanced diet:

• Adhere to the ratio of carbohydrates - 50%, proteins - 30%, fats - 20%;
• During the first two weeks, use previously forbidden foods in small portions and infrequently.

In general, such a technique does not require a difficult exit, and the results of a balanced diet for healthy weight loss cause many to think about replacing the harmful diet for proper nutrition:

• Slightly decreases weight;
• Muscle strengthening;
• Disappearing problems with the intestines.

Feedback on the balanced diet of our regular readers is also very positive:

Valentina, 23:

"I used a balanced vegan menu, and this helped me to reduce weight by 4 kilograms per week. Of course, without meat it was difficult, but other options were not so effective. "

Olesya, 30 years old:

" I lost weight due to a balanced low-calorie diet in just a week, while not starving at all. A little later I'll use it again »

Catherine, 35 years old:

" I managed to reduce weight in 2 weeks, using a balanced menu for 1000 calories. The first 3 days were given to me with difficulty, tk. I always wanted something roasted, but in general I find this option quite easy "