Diet of a balanced diet: basic principles, menus and recommendations for losing weight. Nutrition plan: lose weight in a month Balanced diet for a week by the hour

Weight loss up to 5 kg in 7 days.
The average daily calorie content is 650 kcal.

Do you jump from one diet to another over and over again and again break down? In this case, we suggest that you stop torturing yourself with methods that are difficult to implement in reality and pay attention to a balanced diet. Although such nutrition does not lead to lightning-fast weight loss, but following these rules increases the likelihood that he will leave you for a long time. And this will happen without painful feelings of hunger and without harm to health. How to eat different foods in normal quantities and lose weight at the same time? This is our today's material.

Requirements for a balanced diet

A balanced diet is considered by doctors and nutritionists to be one of the safest and most effective nutritional methods of our time. To properly compose a diet, you need to evaluate the energy cost of the products included in it. For example, for a person who wants to lose weight, leads a not too active life and does not play sports (or does it very rarely), 1200 calories per day is usually enough to lose weight. For those who do not neglect physical activity and train intensively enough, this figure can be increased to 1500-1600 calories.

But in order for weight loss to take place at a successful pace and please you, it is better to load additional units of food energy with breakfast, adding mainly protein products.

If you follow the norms of a balanced diet, you should not specifically refuse any natural and healthy foods, but it is very desirable to reduce the abundance of fatty and high-calorie foods in your diet. This will be useful not only for the figure, but will also have a positive effect on your health. Fatty foods (including dairy and sour-milk dishes) try to replace fat-free or low-fat counterparts. Try to remove factory baked goods and fatty sweets from your menu. Enter into the diet more vegetables, fruits, berries, seafood and fish, lean meat. Replace fried products with boiled or baked analogues. Vegetable oils, of course, are needed by our body. But in order for them to be beneficial, and not vice versa, oils must be ingested in the raw form. It is good, for example, to fill them with vegetable salad.

Of course, it is important to consume a sufficient amount of dairy and sour-milk products. Eat cottage cheese, soft unsalted cheese, drink kefir and eat other white comrades.

No need to exclude grains and legumes from your diet. If they were not on your menu before, rather tell them welcome. Consume them in the form of cereals. But bread with their participation should be abandoned, or at least moved this food product to the early part of the day and eat in moderation. Otherwise, the process of losing weight may be a big question.

If you've had a sweet tooth, you don't have to completely stop eating your favorite sugary food. But you can easily pick up useful analogues for it, which have a lower calorie content, but are just as tasty and sweet (for example, marshmallows, bitter dark chocolate, marmalade, marshmallow, natural honey). You can also cook sweets yourself, this is generally an ideal option for those who want to lose weight.

Try to keep approximately equal time intervals between meals, of which 4-5 are recommended (depending on how early you wake up). Do not eat 3-4 hours before bedtime. And if you feel acute hunger before a night's rest, drink some low-fat kefir. Such manipulation should calm the stomach and help you fall asleep peacefully, without being tormented by its rumbling.

As for the duration of a balanced diet, it can be followed for a week or a much longer period. Simply, having achieved the desired results in weight loss, slightly increase the calorie content of the daily diet. Or indulge yourself from time to time in the form of eating your favorite foods that are not on the list of recommended foods. In general, a balanced, proper diet should become the norm of your life, so that problems with both the figure and health are minimized.

Balanced diet menu

Sample meal plan for a week for a balanced diet

Monday
Breakfast: whole grain bread with boiled chicken egg, cucumber and lettuce; a glass of natural yogurt or kefir.
Lunch: a bowl of low-fat vegetable soup without the addition of potatoes; green vegetable salad with vegetable oil and lemon juice; small rye bread.
Afternoon snack: a cup of unsweetened tea with the addition of low-fat milk.
Dinner: brown or brown rice porridge with a piece of boiled or baked salmon or with one boiled or steamed chicken egg.

Tuesday
Breakfast: two hard-boiled chicken eggs; a piece of tuna in its own juice; rye bread with a thin layer of soft cheese and a slice of fresh tomato.
Lunch: 2-3 medium-sized boiled potatoes; vegetable salad with olive oil.
Afternoon snack: non-starchy fruit or vegetable salad.
Dinner: lean meatballs; a few non-starchy vegetables plus a glass of unsweetened compote or juice.

Wednesday
Breakfast: 150 g low-fat cottage cheese casserole or the same amount of low-fat cheesecake.
Lunch: a bowl of low-fat soup (such as lean meat and non-starchy vegetables); unsweetened tea.
Afternoon snack: large apple.
Dinner: mushrooms and other non-starchy vegetables stewed in low-fat sour cream.

Thursday
Breakfast: boiled buckwheat; fresh tomato; a glass of low-fat kefir.
Lunch: bell pepper stuffed with rice, lean meat and vegetables; an apple or a handful of your favorite berries for dessert.
Afternoon snack: a cup of tea with low-fat milk.
Dinner: green beans stewed with tomatoes and some walnuts.

Friday
Breakfast: oatmeal on the water with berries and natural honey; a small banana and a glass of low-fat yogurt.
Lunch: salmon or other lean fish baked in yogurt-spinach sauce; a portion of salad from apples, celery, carrots seasoned with freshly squeezed lemon juice.
Afternoon snack: a handful of dried fruits or nuts.
Dinner: Casserole of asparagus and other vegetables with low-fat cheese.

Saturday
Breakfast: about 100 g of low-fat cottage cheese with honey and berries; glass of natural yogurt.
Lunch: a plate of lean borscht; vinaigrette with mushrooms (preferably without potatoes); bullseye.
Afternoon snack: an orange or a couple of tangerines.
Dinner: zucchini with tomatoes or stewed cabbage.

Sunday
Breakfast: bread with butter and a cup of unsweetened tea or weak coffee.
Lunch: a couple of boiled or baked potatoes; vegetable salad with herbs and olive oil.
Afternoon snack: dried apricots or prunes (a handful).
Dinner: a portion of boiled or baked fish; stewed green beans with garlic and other seasonings.

Contraindications for a balanced diet

• In general, everyone can follow a balanced diet. Taboo is only the presence of diseases that require special nutrition or an allergy to the food components involved in the menu.
• During pregnancy, lactation, childhood or young age, this technique can be followed, but with a higher calorie content and after consultation with a qualified specialist. However, a visit to the doctor before the start of the diet will definitely not be superfluous for everyone.

Benefits of a balanced diet

The advantages of this technique are numerous.

1. You can eat almost fully, do not deprive the body of important substances, do not starve, eat deliciously and without experiencing the pangs of hunger.
2. Speaking about the usefulness of a balanced diet, you need to pay attention to its beneficial effects on the body. After all, the products included in its menu contribute to the natural cleansing of the body. They fill the intestines with fiber and other useful substances that improve its functioning, while removing toxins and harmful substances.
3. In addition, the products involved in the balanced method (in particular, fruits and vegetables) contain useful vitamins and microelements, without which the proper functioning of the body is simply unthinkable.
4. Scientists have proven that a balanced diet reduces the risk of various types of cancer, stroke and promotes longevity.

Disadvantages of a Balanced Diet

• The disadvantages of the diet include the fact that it is not suitable for urgent weight loss (which, by the way, experts do not encourage at all). A balanced diet really helps to lose weight. If you are overweight, you can lose up to 3-4 kg in a week. But if you dream of an instant transformation of the body, such a diet will not please you.
• It may not be easy to develop good eating habits and stick to them for a long time. If you are used to eating high-calorie and far from the most correct foods, the first days of dieting can be quite problematic. Therefore, it is recommended to think over your diet in advance and understand how you can replace your favorite high-calorie food, which is recommended to say goodbye.

Repeating a balanced diet

It is recommended to adhere to the basic provisions of a balanced diet at all times. Just vary the diet and calorie content depending on your goals and, of course, monitor your well-being.

07-10-2014

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This article is based on scientific data written by experts and verified by experts. Our team of licensed nutritionists and estheticians strives to be objective, open-minded, honest and present both sides of an argument.

A balanced diet is one of the most effective and, most importantly, safe diets today. With any excess weight, sometimes it is enough to balance the diet and give up the most harmful and high-calorie foods - and health will gradually return to normal. For a person who wants to lose weight, a normal calorie intake with a balanced diet will be per day. If you are actively involved in sports, you can increase the amount of energy consumed up to 1600 kilocalories, but you can additionally load only the morning meal, and preferably with protein foods.

To comply with the norms and quickly lose weight on a balanced diet, you should not give up any natural products, but fatty and high-calorie foods should be replaced with low-fat ones, and factory-made sweets and pastries should be completely abandoned. Add more vegetables to your diet, minimize the amount of meat, primarily red and fatty, replace fried foods with boiled and baked ones.

The main plus of a diet with a predominance of vegetables, sea fish and low-fat dairy products is the cleansing of the body. Starting to eat dishes based on these components, you fill the intestines with fiber, which accelerates its peristalsis and removes toxins, as well as beneficial microflora. In addition, there are a lot of vitamins and microelements in vegetables and fruits, without which the body cannot function properly.

It has been proven that a balanced diet significantly reduces the risk of cancer and atherosclerosis. Such a diet provides almost one hundred percent guarantee of protection against stroke and ensures longevity. For urgent weight loss, however, it is not very suitable: in a week with a balanced diet, you can lose up to 3-4 kilograms, depending on the initial weight, but such results are not achieved in the first week of a new diet. The first days after giving up junk food can be tough, so develop safe and healthy options for you to replace sweets and your favorite junk treats.

In the diet of losing weight, there must be protein products - kefir, low-fat cottage cheese, soft cheese, as well as sea fish and dietary meat. They saturate the body better than vegetables and help digestion. Your menu must include all the components of a balanced diet, but the amount of fat must be reduced to a minimum.

Do not exclude cereals and legumes from your diet: this is the main source of vegetable protein. However, they should be consumed in moderation, mainly in the form of cereals, but bread will have to be abandoned. If you have chosen a balanced vegetarian diet, you can indulge in sweets to increase blood levels of the hormone serotonin (hormone of joy). Choose low-calorie sweet foods - marshmallows, natural marmalade, dark chocolate. You can cook sweets yourself - pay attention to raw fruit cooking and cottage cheese casseroles or diet cheesecakes with cocoa, raisins, honey.

If you work a lot, it will be difficult to eat a balanced diet because it is not easy to achieve variety when counting calories, and it takes longer to cook. In the warmer months, it's easy to have fruit or vegetable snacks throughout the day between main meals: for example, eat a few carrot sticks, a handful of berries, or a pear. And don't forget - no diet is going to be helpful if you're constantly feeling hungry or declining in health after a week of a new lifestyle. In this case, you need to contact a gastroenterologist and a nutritionist.

The dishes described below can be combined and replaced, we offer you only a small assortment of dietary dishes from lean meat, fish, vegetables, eggs and milk that exist in the world culinary. When cooking, avoid frying in sunflower oil, buy non-stick cookware or cook in the microwave, bake dishes. Salads are also not recommended to fill with oil, as a last resort - choose the most useful types of vegetable oils. Try to avoid potatoes and white rice. Remember that sauces provide the main calorie content in salads: replace factory-made mayonnaise and tartare with homemade dressings from soy sauce, low-fat sour cream or yogurt. Don't forget to add spices and herbs - let your balanced diet for a week be delicious!

Monday

Breakfast: bread with a circle of boiled egg, cucumber and lettuce, yogurt or kefir

Dinner: 200 ml vegetable soup, such as cauliflower or fish broth, 1 rye flour crispbread, 200 g green salad with various fresh vegetables

Dinner: 150 g boiled brown rice, vegetables with grilled salmon or a hard-boiled egg

Tuesday

Breakfast: a couple of hard-boiled eggs, a slice of tuna, soft cheese and tomato bread

Dinner: 200 ml sorrel soup with egg, coleslaw with carrots and herbs, a few kiwis

Dinner: a cup of stewed beans in tomato, a piece of boiled chicken breast, 2 rye bread

Wednesday

Breakfast: 150 g cottage cheese casserole or low-fat cheesecake

Dinner: Japanese miso soup based on soy paste with tofu and eel, 150 g stewed vegetables, grapefruit

Dinner: mushrooms stewed in low-fat sour cream with vegetables

Thursday

Breakfast: 150 g (3-4 tablespoons in dry form) buckwheat, one tomato, a glass of zero-fat kefir.

Dinner: stuffed rice with stewed vegetables, minced chicken and mushrooms peppers, apples or berries

Dinner: green bean lobio with tomatoes and walnuts

Friday

Breakfast: 100 g oatmeal with berries and a teaspoon of honey, a glass of fat-free yogurt, 1 small banana

Dinner: salad of carrots, apples and celery with spices and lemon juice, baked salmon in yoghurt-spinach sauce

Dinner: vegetable and asparagus casserole with low-fat cheese.

Saturday

Breakfast: 100 g cottage cheese with honey and berries, 150 ml yogurt

Dinner: 200 ml lean borscht, 100 g mushroom vinaigrette, apple or other fruit

Dinner: 150 g cauliflower baked in an egg with herbs, kefir

Sunday

Breakfast: 150 g barley or corn porridge, unsweetened fat-free yogurt, a couple of pears or apples

Dinner: 150 g rice with vegetables, 100 g fish stew, tomato juice, preferably without salt

Dinner: 250 g vegetable stew (it is advisable not to add potatoes)

Nutritionists offer different options for a balanced diet. The main thing in any method of such safe weight loss is to eat all types of foods in small quantities, eat small portions five times a day and eliminate high-calorie foods from the diet. Here are some video recommendations from medical and fitness professionals on developing a balanced diet:

Diet video from Malysheva

Video about proper nutrition for weight loss

Video about balanced nutrition

Dreaming of losing weight deliciously and with pleasure! And most importantly, get a long-term and healthy result? It is possible if you follow a balanced diet for weight loss menu for a week, I will help you make ... Super cheat sheet for losing weight - in this article!

Hello, my dear readers, this is Svetlana Morozova. Why now, in our well-fed age, when almost everyone can eat fully, still many people prefer to starve for the sake of harmony?

Do you want to lose weight? Interested in diets?

Outcome

The menu is pretty easy to make. It's rare that there's that time, right?

It will be easier if you always have a list of prohibited foods and healthy ones that you can combine to your heart's content.

And what we remove:

• Salt. If possible, it is better not to salt at all. If you can’t do without salt, then you need to limit it to 1 tsp. in a day.
• Fast food;
• Fatty, fried, smoked, salty;
• Canned food;
• Sweets;
• Bakery;
• Soda, packaged juices, sweet teas;
• Rich broths.

A balanced and varied diet is, of course, good. 70% of success in any business. But do not forget about sports, good sleep and positive emotions - you can’t disperse without them. And that means you don't lose weight.

Leave questions in the comments, share your experience, favorite healthy food recipes.

See you soon!

Many people eat according to the "law of the pendulum" - at first they eat whatever their heart desires, without limiting themselves in anything, and then, when they gain 5-10 extra pounds, they go on a strict diet and sit on it for a month or two, denying themselves literally in everything. But after the end of the diet, they again begin to eat from the heart.

It is extremely difficult to get out of this vicious circle, because such diets have only a temporary effect, and such nutrition brings enormous harm to the body.

The right way out is a balanced diet, which allows you not only to lose weight, but also to maintain the result of losing weight due to the complete transition to a balanced balanced diet.

What is a balanced diet?

This is a way of life and nutrition that allows you to preserve the beauty and health of the person who adopted it. This diet has no time limits, medical indications and contraindications, it does not limit the calorie content of the daily diet to specific numbers and does not promise to lose weight in a week or two by a certain number of kilograms. However, if you start to follow a balanced diet, then over time you will forget not only about being overweight, but also about such unpleasant things as fatigue, sleep problems, digestive disorders, unhealthy skin, dull hair and brittle nails, and many more. other problems. The goal of a balanced diet is to maintain a balance of nutrients and nutrients in the body for weight loss and recovery.

The menu of a proper balanced diet contains only natural healthy products. Processed foods, preservatives, trans fats, refined foods, foods made from non-natural raw materials have nothing to do on the menu of a balanced diet (goodbye chips, grilled sausages, sausage, mayonnaise, store-bought canned food, cola and burgers). With a properly balanced diet, the body should receive only what it needs, and in the quantities in which it needs it. All "junk" food from the diet should be excluded.

What is it for?

By switching to a balanced diet, you immediately make life easier for yourself and your body: thanks to the exclusion of “junk” food, slagging of the body decreases, the load on the digestive and excretory systems becomes less, the body is cleansed and starts to work better, and all the useful substances that you consume help the body to maintain health, youth and beauty for a long time.

What should be the menu of a balanced diet

To create a balanced menu for weight loss, you need to know about some of the needs of your body. On average, a woman 25-35 years old with normal physical activity and without a lot of excess weight needs 1700-2000 kcal per day to maintain the body in an active state, and a man - 2000-2500. These calories are obtained from food. With a balanced diet, you should get 60% of your daily calories from carbohydrates (and 95% from complex), 15% from proteins and 25% from fats. Simple carbohydrates should be obtained not from sugar and sweets, but from natural products - honey, nuts, fruits. Complex carbohydrates are found in gray and whole grain bread, cereals, nuts, seeds, vegetables, berries, potatoes. Proteins in the menu of a balanced diet for weight loss should be 60% animal (meat, fish, poultry, eggs, milk) and 40% vegetable (vegetables, cereals, legumes, nuts). The ratio of vegetable and animal fats should be approximately the same, but among animal fats, preference should be given to those found in fish and seafood - they are healthier than meat fats and are better absorbed.

A balanced diet involves fractional nutrition- it is easier for our body to absorb food when we eat a little 5 times a day than when we eat the same amount of food a day, but 3 times. Be sure to drink at least 2 liters of water per day - this is necessary for normal digestion, cleansing the body and maintaining metabolism at the proper level.

To create a daily menu for a balanced diet, divide the day into 3 parts by time. In the first part (before 12:00), eat at least 40% of the daily calorie intake (this should be predominantly "carbohydrate" calories). In the second part, eat carbohydrates and proteins in half and a little fat; before 17:00 you should have consumed another 35-40% of calories. Dinner (the third part of the day, until 20:00) should be light - proteins, vegetables, easily digestible food, it accounts for 20-25% of daily calories. This composition of the daily menu of a balanced diet will allow your body to make the most of the resources that you give it.

Products for a balanced weight loss menu

The basis of a proper balanced diet is vegetables, especially green and leafy ones.(broccoli, spinach). They can and should be eaten without restrictions. Every day, be sure to also eat other vegetables (carrots, tomatoes, sweet peppers, legumes, etc.) and a few fruits. A couple of times a week you can eat mushrooms and the same number of times - lean meat. Your daily protein intake is best obtained from lean poultry, fish, eggs, low-fat dairy products, and legumes. Be sure to eat dried fruits and nuts - up to 300 g per week. If possible, you should also eat cereals and cereals every day. And, of course, berries, honey, natural juices from vegetables and fruits, green tea, decoctions of natural herbs, a rosehip drink, etc. will be useful.

If you want to lose weight, reduce your calorie intake by 200 kcal per day - so you can lose weight without harm to health and without discomfort for yourself.

Salt intake in a balanced diet is limited to 5-6 g per day. This amount will be enough for you, but swelling will pass and the cleansing of the body will accelerate. Products are best boiled, stewed, steamed or baked. It is better to refuse frying - occasionally you can fry without oil on the grill or in a non-stick pan.

In the menu of a balanced rational diet, replace white bread and pastries with gray, bran, whole grain, rye bread, crackers, dry biscuits and biscuits. Instead of sweets and cakes for dessert, eat honey, nuts, dried fruits, silent dark chocolate. Use only unrefined vegetable oils, lemon juice and natural yogurt, as well as fragrant natural herbs for salad dressings.

Balanced diet menu for weight loss

A sample daily menu for a balanced diet looks like in the following way.

Immediately after waking up: a glass of boiled water at room temperature.

First breakfast: 2 egg scrambled eggs with tomatoes and a slice of rye bread or oatmeal with prunes and honey; tea with honey or fruit juice.

Second breakfast: an apple or other fruit or drinking yogurt.

Lunch: chicken, mushroom or vegetable soup, baked fish with vegetables or chicken or beef with mushrooms, buckwheat or rice porridge or boiled beans, fresh vegetable salad, for dessert - a cup of fruit platter.

Snack: cereal loaf or a handful of nuts, a cup of kefir or green tea.

Dinner: boiled fish, poultry or seafood, fresh vegetable salad.

Before going to bed: a glass of kefir.

Being overweight is a headache for many people. Women especially suffer from fat folds, because they want to look perfect. Having tried various diets, nutrition systems and even starvation, many ladies come to the conclusion that losing those extra pounds is a pipe dream and begin to eat “woe” with cakes and rolls, falling into a vicious circle.

It is for those women who are already desperate to say goodbye to the hated ballast of fat, it is worth trying a balanced diet. About it and will be discussed further.

Diet principles

A balanced diet for weight loss is designed for one week, but if necessary, such a diet can be followed, for example, for a month. In general, until you get rid of all the hated kg.

The principles of a balanced diet are as follows:

• it is necessary to eat 5 times at regular intervals;
• skipping meals is impossible, as this will introduce an imbalance;
• the interval between meals is not more than 4 hours;
• for weight loss, a balanced diet menu contains 1200 kcal, it is impossible to fall below this calorie mark, since metabolism suffers with such a diet;
• half an hour before the first meal you need to drink 200 ml of water;
• you can’t drink any liquid after eating, at least 40 minutes must pass;
• the menu should include lean meat;
• You cannot cook food by frying.

Balanced diet for weight loss: menu for the week

In order for this method of weight loss to give its results, it is important to correctly compose the menu. The basis of nutrition should be wholesome and natural food: dairy products without preservatives and dyes, fruits and vegetables, fish, meat, whole grain breads and cereals.

The diet menu may vary from the personal preferences of the person losing weight, the main thing is to adhere to the recommended calorie intake. During the period of weight loss, it is better to exclude alcohol, muffins, sweets from the diet. The amount of potatoes in the diet during weight loss should be minimal.

• boiled soft-boiled egg, tea or coffee without sugar;
• otary beef - 100-150 g, natural yogurt;
• unseasoned chicken broth (200 ml), boiled beef - 100 g; salad of your favorite vegetables up to 300 g (you can season with lemon juice), curd mass (0% fat percentage) - 50–80 g; tea or coffee;
• 2 apples or 1 orange;
• 200 g boiled fish (can be slightly salted), vegetable salad (recommended from cabbage and beets) - 100 g, can not be seasoned, seagulls with 1 tsp. honey;
• about 60 minutes before bedtime - 250 ml of kefir (0% fat).

Tuesday:

• cheese up to 100 g, black coffee or tea;
• boiled meat of your choice up to 150 g, tomato juice without salt;
• 100 g of boiled chicken, 200 ml of chicken broth, a salad of your favorite vegetables up to 300 g (you can season with lemon juice), 1 any fruit (you can replace it with a glass of fruit juice without sugar);
• fruit fresh, 50 g sunflower seeds;
• any boiled meat - 100 g, natural yogurt, boiled green peas;
• about 60 minutes before bedtime - herbal tea with 1 tsp. honey.

Wednesday:

• 150 g of boiled fish, boiled potatoes (1-2 tubers) with olive oil, no salt, freshly squeezed orange juice;
• fresh carrot salad dressed with a small amount of sour cream (can be alternated with fresh strawberries and a small amount of low-fat cream);
• boiled chicken - 100 g, 200 ml of meat broth without seasonings, a salad of your favorite vegetables (no more than 300 g), seasoned with lemon juice, black coffee;
• 80 g of hard cheese or fat-free cottage cheese, black tea or coffee;
• boiled meat of your choice - 100 g, vegetable stew and yogurt without additives;

Thursday:

• soft-boiled chicken eggs - 1-2 pieces, a small piece of bread (recommended rye), coffee or black tea;
• pumpkin puree and 1 small banana;
• meat broth without seasonings - 200 ml, 100 g of boiled meat, 1-2 potato tubers and yogurt without additives (you can ryazhenka);
• no more than 250 g of muesli filled with milk, black tea or coffee;
• 100 g of boiled fish, cabbage or beetroot salad, black tea with 1 tsp. honey;
• about 60 minutes before bedtime - a glass of drinking natural yogurt or fermented baked milk.

Friday:

• 50 g low-fat ham, fresh vegetable salad - 100 g, coffee;
• curd mass with raisins (minimum fat percentage), orange (peach) juice;
• 200 g meat broth without seasonings, boiled chicken breast - 100 g; green peas (beans) - 200 g, tea or coffee;
• Any fresh fruit - 200 g;
• 100 g of boiled fish, 1-2 potato tubers, unsalted tomato juice;

Saturday:

• salad of fresh or boiled vegetables with the addition of boiled meat (portion size 230 g), tea or coffee;
• seasonal berries or fruits with 1 tsp. honey;
• meat broth without seasonings - 200 ml, vegetable salad seasoned with lemon juice, fresh juice with pulp;
• 50 g of hard cheese, coffee or tea;
• 100 g of ham, 1-2 potato tubers (boil in their skins), low-fat kefir;
• about 60 minutes before bedtime - herbal tea with 1 tsp. honey.

Sunday:

• 1 piece of jellied fish, soft-boiled egg, tea;
• 200 g of your favorite fruits;
• meat broth without seasonings - 200 ml, boiled meat - 100 g, 100-150 g of vegetables (cucumber or tomato is recommended), juice from vegetables or fruits;
• muesli with milk, tea or coffee;
• 100 g of boiled meat, vegetable salad with olive oil (no more than 3 tsp), herbal tea with 1 tsp. honey;
• about 60 minutes before bedtime kefir or yogurt - 200 g.

If you strictly adhere to the menu proposed above for 7 days, then the body will get used to proper nutrition, and the gastrointestinal tract will improve its work. On the fourth day of the diet, the scale will show the first weight loss. Do not expect quick weight loss, fat will go away slowly but surely. Moreover, with a large excess weight, the loss of body weight occurs more intensely.

Not many people can achieve the desired result in a week, so a balanced diet for weight loss can “stretch” for a month. With a serious approach and determination, you will be able to change your figure for the better.

True, it is worth noting the fact that a balanced diet is not as easy to tolerate as it seems at first glance. Although the menu of this method of weight loss is varied, it is still low in calories, which can provoke a break from the diet.

People who have just begun their journey to slimness often face the fact that it is psychologically extremely difficult to come to terms with restrictions in their favorite food. To distract yourself from negative thoughts, it is very important to find an interesting activity, for example, start embroidering, drawing, etc.