Example of a balanced diet - a menu for women for a week for losing weight

The phrase "balanced nutrition" appears in most publications on weight loss and healthy HLS.

Meanwhile, many people misinterpret its meaning, understanding under a balanced diet only fruit-vegetables and freshly squeezed juices.

• The formula for compiling a rational menu
• The correction for the individuality of
• Myths and misconceptions
• Eating to lose weight: a list of dishes for weight loss
• Replacement of products
• Diet for supporting the current weight
• Laws of metabolism
• Other important points

Formula for constructing a rational menu

Balanced nutrition allows inclusion in the diet of products from all food groups, but in a certain ratio.

With SP, the daily nutrient coefficient is:

• proteins - 1;
• fats - 1;
• carbohydrates - 4.

Visually, the balanced nutrition formula looks like a divided into three equal sectors of the dish, where two are filled with carbohydrates, and the third - with proteins and fats in equal proportions.

This ratio completely covers the need for nutrients.

Individuality adjustment

Formula 1 /1/ 4 is one of the general principles of the joint venture. But for maximum efficiency, it is necessary to take into account individual factors:

• body weight;
• age;
• chronic diseases( if any).

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Theoretically, everything is simple - in the day you need to consume the amount of proteins, fats and carbohydrates that corresponds to your physiological norm.

There are variations of the menu for each day of , based on the average physiological norm.

Some of them are designed to maintain current weight, others are designed to gradually reduce weight.

Myths and Misconceptions

1. JV on a pocket not all .
   Indeed, if you look at the menu developed by individual nutritionists, you can see in them:
   avocado, pomegranate fresh, paella and other products that are not cheap.
   But, as was said above, the joint venture allows the replacement of some products by others that are close in chemical composition.
2. At the joint venture it is necessary to count calories .
   It's not true: calorie counts are based on special low-calorie diets, not balanced meals.
   The products in the diet are selected in such a way that the daily menu provides consumption of calories in a smaller volume than before, but you do not need to run with a calculator and count the calorie content of each product.
3. To prepare meals for SP, is wasted too much time.
   Indeed, in the balanced diet menu, almost every day there are steamed vegetables or meat.
   But now, when there are steamers and multivars, there are no problems with cooking such dishes.

Eat to lose weight: a list of dishes for weight loss

This nutrition program is aimed at restructuring the metabolism from the accumulation of fat for burning.

Immediate results from it should not wait , because this is not a diet. The balanced diet program will allow you to lose 1-2 kilograms per month, but it is stable.

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Monday

• Breakfast: oatmeal( about the benefit and harm in the bags written in this article) + a slice of rye bread.
  You can sweeten the mess with a spoonful of honey and chopped nuts.
• Lunch: an apple or any other fruit other than citrus fruits.
• Lunch: steamed fish of low-fat varieties, mashed potatoes with herbs, tea without sugar.
  If the boiled fish seem completely unappetizing, you can replace it with stew, but not fried.
• Snack: kefir( for the benefit and harm read here).
• Dinner: steam non-starchy vegetables.
  The most affordable non-starchy vegetables are sweet pepper, white cabbage and cauliflower, turnips, pumpkin, zucchini.

Tuesday

• Breakfast: low-fat or low-fat cottage cheese, egg, unsweetened tea.
  To enhance the taste in cottage cheese, you can add a little raisins or dried apricots.
• Lunch: a handful of any berries( honey can be added for sweetening).
• Lunch: boiled meat, soup on vegetable broth, fresh.
• Snack: fruit( preferably unsweetened).
• Dinner: cucumber, fat-free cottage cheese.

Wednesday

• Breakfast: toast without butter with brynza or feta cheese, green tea.
  Toast can be replaced with a diet loaf.
• Lunch: oranges( 1-2 pieces).
• Lunch: boiled white meat( chicken, rabbit), steamed vegetables, freshly squeezed orange juice.
• Snack: unsweetened sour-milk drink ayran( benefit and harm).
• Dinner: vegetable salad, a slice of rye bread.

Thursday

• Breakfast: unsweetened yogurt or fresh, dietary loaf.
• Lunch: a little berries or dried fruits( the use of prunes for women).
• Lunch: sea fish baked in foil or boiled, steamed, salad, tea( you can add a slice of lemon).
• Snack: cottage cheese( up to 5% fat content).Dinner: boiled chicken.

Friday

• Breakfast: low-fat cheese( feta, brynza), oatmeal or millet porridge, green tea.
  You can add a little honey to the porridge.
• Lunch: unsweetened sour-milk drink( medicinal properties of koumiss).
• Lunch: steamed vegetables, broth.
• Snack: a sour-milk drink.
• Dinner: boiled fish, low-fat cottage cheese.

Saturday

• Breakfast: chicken steamed, rye or dietary loaf, green tea.
• Lunch: any fruit( about the benefits and harms of cherry plums for the body is written here), except for citrus fruits.
• Lunch: Greek salad, pasta, fresh or unsweetened tea.
• Snack: citrus fruits( 1-2 pcs).
• Dinner: sour-milk drink.

Sunday

• Breakfast: oat flakes or muesli, seasoned with honey, freshly squeezed juice. Lunch: a handful of nut mixture. If you do not like nuts, you can replace them with any dried fruits - raisins, dried apricots, prunes.
• Lunch: boiled chicken or rabbit, any vegetable for a couple, tea.
• Snack: a sour-milk drink.
• Dinner: stewed beans or white beans( how to cook).

Replacement of products

Unlike a number of diets that include certain products in the day menu, the balanced nutrition program allows replacement of some by others.

The main thing is that the product being replaced should be from the same food group. That is, instead of vegetable soup, you can eat a salad of fresh vegetables, instead of a cucumber, take an avocado, etc.

At the same time, steam vegetables can not be replaced with pasta, or kefir - salad. Interchangeable sour-milk drinks:

• unsweetened yoghurt without dyes,
• ryazhenka,
• kefir.

Sweet, acidic drinks such as "Snowball" or yoghurts with fruit additives are allowed at most once a week.

Diet for current weight support

Day one

• Breakfast: cottage cheese with raisins or dried apricots, tea.
• Lunch: any citrus, sour-milk drink.
• Lunch: buckwheat porridge with boiled chicken or veal, a slice of bread, salad.
• Snack: a handful of nut mixture( recipes with dried apricots, raisins, walnuts, honey and lemon read in this article), any sour fresh.
• Dinner: steamed vegetables.

Day Two

• Breakfast: porridge with apple or banana, cheese, tea. Lunch: an apple, a handful of a nut mixture.
• Lunch: soup with meat, steam fish, a slice of rye bread.
• Snack: sour-milk product.
• Dinner: salad, a piece of boiled chicken or rabbit.

Day Three

• Breakfast: toast without butter, scrambled eggs or scrambled eggs, any fresh.
• Lunch: starched vegetables.
• Lunch: pasta, mushroom soup-puree.
  You can butter pasta with a drop of homemade cream sauce.
• Snack: a sour-milk product.
• Dinner: boiled white meat, fresh vegetables or vinaigrette.

Day 4

• Breakfast: low-fat( up to 5%) cottage cheese, oatmeal or muesli on milk, tea
• Lunch: berries.
• Lunch: puree from any starchless vegetables, a piece of boiled meat.
• Snack: a sour-milk drink.
• Dinner: fish baked in foil with herbs.

Day 5

• Breakfast: porridge with nut mixture or a spoon of honey, tea( reviews and instructions for the use of leaves of orthosiphon stamen - kidney tea).Lunch: smoothies or fruit puree.
• Lunch: boiled potatoes, broth on chicken breast.
• Snack: sour-milk product.
• Dinner: bran bread, salad with seafood.
  If seafood is unavailable, a salad of seaweed is also suitable.

Day Six

• Breakfast: toast with lean cottage cheese, vegetable or fruit fresh.
• Lunch: pomegranate or grapefruit( benefits for women).
• Lunch: meat( boiled or stewed), legumes.
• Snack: dried fruit or nut mixture.
• Dinner: vegetable salad.

Day 7

• Breakfast: any cereal, a glass of milk. Lunch: nut mixture.
• Lunch: boiled meat or fish, fresh vegetables, bran bread.
• Snack: grapefruit.
• Dinner: vegetable casserole, fresh.

The laws of metabolism

In the above menu options, the number of consumed products is not indicated for each day, since the nutrient norm directly depends on the body weight.

Someone weighs 50 kg, and some 100, and it is understandable that portions can not be the same, because - we emphasize once again - SP is not a diet, it is the food program .

But this does not mean that you can eat up the recommended products before the blade.

Balanced food provides strict regime, including not only basic:

• breakfast,
• lunch,
• dinner,

but also extra,

• lunch and afternoon tea.

Thus, regular "refueling" of the body with energy throughout the day is ensured.

In the early days it will be difficult to adjust to a fractional power, but soon you will notice how to saturate you need much less food than before.

Other Important Points

• Drink at least 1.5 liters daily.pure non-carbonated or boiled water( soups, fresh and sour milk drinks are not included in this volume);
• Minimize the consumption of sugar, and it is better to abandon it altogether.
  The ideal option is to drink tea without sugar at all, but if you are a sweet tooth, you can replace it with honey.
• Discard the shop sauces.
  Refuel or cream sauce for pasta and meat is best prepared by yourself.

But what about the harmful and high-calorie, but such favorite "yummies" like chocolate, ice cream, muffin?

The balanced nutrition program allows you to eat them 1-2 times a week, but in strictly limited quantities.

Judging by the reviews of many women practicing the joint venture, after a month or two following the program, the attraction to the yummy sharply goes to a decline.

We offer to get acquainted with the unique development of Novosibirsk scientists dedicated to balanced nutrition.