In this article, we will tell you about the fact that every man worries every man and every woman who care about their health and health of their loved ones is about the basic rules and principles of balanced nutrition. And also provide an example of the correct menu for the week.

Basics of a healthy ration

What is balanced nutrition? First of all, this is the correct power mode. You need to learn to eat regularly and on time. Distribute food receptions on 5-6 parts: breakfast, lunch, dinner and 2-3 snacks. It is also desirable to observe the daily rate of proteins, fats and carbohydrates. In the second, but no less important queue, this is the choice of useful products. Remember both a man and a woman should include food with vitamins, minerals and trace elements in their menu. You should consider our age and energy consumption. For many years, it will make it possible to lose weight and maintain your weight without exhausting diets.

Basic principles

Principles proper nutrition quite a lot, we will list you the main:

1. Fit often, in small portions, so you will avoid overeating and at the same time you will not feel a feeling of hunger.
2. 15-20 minutes before each food reception, drink a glass of water, and water with lemon also improves digestion processes. It is necessary to drink at least two liters during the day, but remember that you do not need to drink food. After reception, food should pass at least an hour before the next water reception.
3. Every piece that falls into your mouth do not rush during meals.
4. Make a varied menu for every day, prepare delicious dishes, otherwise your stomach rebels.
5. Forget about oily, roasted, various finished sauces - the same mayonnaise; Sausage, smoked sausages, canned food, fast food, sweet carbonated water and other food garbage.
6. Limit the consumption of salt and sugar.
7. Refuse alcohol in favor of healthy delicious drinks - fresh juices, domestic compotes and lemonade, water.
8. Include seasonal vegetables and fruits in your menu, they are much more vitamins.
9. If you really want something sweet, eat it, but only until 12 o'clock in the day or postpone the next day, if the time has already passed. At the same time, standard sweets like candy or cake is better replaced by honey or dried fruits.
10. Fit on schedule, do not skip meals.
11. Never snack on the go.
12. Do not starve, do not sit on diets, otherwise all lost kilograms will return in double volume.
13. Time to stop in time - you do not need to eat at the table so that in the process feel satiety. This feeling will catch up with you 10-20 minutes after grazing.
14. Drive the food diary, so you can control that you have already eaten, in what quantity and how to adjust your menu for a week and for every day.
15. If you were hungry, listen to yourself, it is likely that it is just a thirst. Drink a glass of water and after 10-15 minutes, most likely you will stop feeling a feeling of hunger.
16. Every day, engage in sports, physical exercise Only strengthen the result from proper nutrition. Daily minimum - old good charging.

Optimal mode

You want to eat any woman and feed your family not only useful, but also delicious food. Proper nutrition gives such an opportunity. We will tell you how to make the perfect menu, how can I have breakfast, dinner and dull, not moving and while maintaining health and excellent figure.

Breakfast is one of the most important food techniques in balanced diet, in no case we do not recommend passing it. It must be satisfying and nutritious. The portion must be about 400 kcal. The best breakfast is definitely porridge, the most useful cereals - corn, oatmeal, buckwheat. Diversify the first meal to you will help fruits, berries, nuts, honey. It is advisable for lunch to cook vegetable dishes or cereal sides, pasta of solid varieties are allowed. Add mushrooms to taste, soy products, greens. Dinner must be light, for example, vegetable salad plus something protein. And be sure to dine no later than 2-3 hours before sleep. If you still experience a strong hunger, you can eat a handful of almonds, which is rich in both protein and magnesium, and also provides relaxation of the muscles and facilitates falling asleep, these nuts are perfectly saturated and do not leave gravity in the stomach. Remember that a man is needed a large portion of food for breakfast, lunch and dinner than a woman or adolescence.

It is necessary to observe the balanced power mode all week, then you will definitely achieve the desired results.

Prepare best for a couple, grilled or in the oven. An excellent help of any woman will be a slow cooker and juicer. When cooking dishes, use the minimum amount of oil. The smaller the products are subjected to heat treatment, the more benefit they bring. So, the berries are better freezing for the winter, rather than cook the jam.

Drawing up a weekly list

It is important to print a menu in advance for a week. So you save your time and money. Based on the dishes that you want to cook, you can easily compile a list of products for the week required for cooking. At the same time consider the wishes of family members, the availability of products in the refrigerator, the upcoming holidays or the arrival of guests. When buying products, pay attention to their composition and calorie.

An example of a daily ration

We offer your choice of menu for a week, painted by day and eating food. Some dishes from the menu presented are already with recipes for your convenience.

First day:

• breakfast - a porridge with raisins,
• snack - orange, handful of nuts,
• lunch - lean soup,
• second snack - Bun with bran, green tea,
• dinner - Salad of fresh cucumbers and tomatoes with the addition of green onions and dill, filled olive oil.

Second day:

• breakfast - smoothie (in a blender pour a cup of oat milk, in small pieces to cut one banana, put a teaspoon of coconut chips and two teaspoons oatmeal, add frozen raspberries, mix a minute),
• snack - sandwich (wholegrain bread, tofu, avocado), tomato juice,
• lunch - vermicelline soup, greens and crackers,
• second snack - oatmeal cookies with berry compotes,
• dinner - stew zashchka with pumpkin.

The third day:

• breakfast - cornpap with pumpkin,
• snack - fruit-berry salad,
• lunch - spinach soup with the addition of the podtie beans, broccoli, garlic, bow, greens,
• second snack - buckwheat breads with cucumber, tea carcade,
• dinner - brussels sproutsGrilled.

Fourth day:

• breakfast - oatmeal with banana
• snack - dietary coke (5 tbsp. manna cereals, 2 h. Honey, 3 tbsp. l. oatmeal, pinch of soda - mix, in the microwave for 3 minutes), cranberry juice,
• lunch - buckwear garnish, broccoli for a couple, soy cutlet (for minced meat, soybeans, onions, salt, spices, garlic and a little semolina),
• second snack - half of the baked potato with salt and tomatoes,
• dinner is dietary (potatoes, radishes, fresh cucumber, green onions and a lot of greens).

The fifth day:

• breakfast - bunch porridge with blueberries,
• snack - pear, garlic loaf with tofu, ginger tea,
• lunch - Mushroom pickle,
• second snack - cabbage salad with cranberries,
• dinner - brown rice with seafood and vegetables.

Sixth day:

• breakfast - oat pancakes (pour 4-5 tablespoons of oatmeal boiling water, wait 5-7 minutes, add an impaired banana and bake on a non-stick frying pan without oil),
• snack - sandwich (whole grain bread, pepper plate, cucumber slice, salad leaf) and / or fresh apple juice,
• lunch - Red beans with mushrooms, cauliflower for a couple,
• the second snack is a carrot salad with garlic, refilled by soy sour cream (in two tbsp. l. Soy milk squeeze a small lemon, remove the finished sour cream to a spoon),
• dinner - vegetable stew (swallow, carrots, potatoes, zucchini, onions, tomatoes).

Seventh day:

• breakfast - semolina and baked apple with cinnamon,
• snack - candy from dried fruits (dried fruits crush in a blender, you can add any nuts, form balls and cut them into sesame or coconut chips), freshly squeezed orange juice,
• lunch - Makaroni solid varieties with mushrooms, tomatoes and greens,
• the second snack is a salad of sea cabbage with an apple,
• dinner - Salad from tomatoes, lettuce of salad and green peas, seasoned with olive oil, and loaf with soybean pate (boiled soy of nuts scroll through a meat grinder, add salt, spices, greens).

RESULTS

As you can see, the correct menu can be not only useful and diverse, but also very tasty. Each woman can enjoy proven recipes or invent new ones. An optional all week to follow the compiled menu, you can change dishes by your desire. If you save our example of the right menu with recipes in your culinary archive, soon you will not have to make a lot of effort, you just will get old entries and go to the store for already familiar products to prepare your favorite dishes for the whole family.

Undoubtedly, you may have doubts how to comply with balanced nutrition at work. We will answer you: very easy! You can take with you lunch and snacks in containers or order in the dining room the right food, for example, buckwear, salad cabbage and cereal bars for dessert.

Observe the balanced nutrition is very easy if every day adhere to the above tips. Bon Appetit!

30/10/2014 16:24

The first thing is the basis of a healthy lifestyle is proper nutrition. That is, a balanced nutrition scheme based on several principles: regular supply of the body with a "full package" of nutrients and vitamins, a mandatory power mode and human age record.

What you need to know about proper nutrition, and how to make a menu?

What is the proper nutrition?

To control your weight and creating a proper nutrition scheme, it is important to navigate in those products that appear in our refrigerator, and timely eliminate unnecessary and throwing the right one. And the main landmark is the content of nutrients and the absence of additives, GMOs, etc.

Basic nutrients, the necessary organisms:

• Proteins. Or, as nutritionists say, proteins. They are needed for metabolism, building new cells, skin youth and normal operation nervous system. Where do they take? From eggs, meat with fish and cottage cheese. As well as out of nuts and legumes. The most digestible proteins are from fish / meat and dairy products. The daily norm of the protein is about 110 g.
• Fat.. It is they are the most powerful source of energy, "mix" from lecithin, fatty acids, vitamins A, E, V, etc. from where they take? From vegetable oils, animal fats, fish with meat, milk and eggs. The need for fats is satisfied exclusively through a combination of plant fats with animals. The daily rate of fats is about 130 g, of which 30 percent are vegetable fats, and 70 percent are animals.
• Carbohydrates . Also, the source of energy required for a complete exchange of fats with proteins. Connecting with proteins, carbohydrates provide the formation of certain enzymes, hormones, etc. Daily value of carbohydrates - about 450 g.
• Cellulose . It is a complex carbohydrate. We need to enhance the intestinal peristals, cholesterol and slag, protect the body from "pollution". Where do you get? Of wheat Bran., vegetables with fruit.
• Vitamins. They are needed for the normal operation of all organism systems: 1 - fat-soluble (A, K, E and D); 2 - Water soluble (group B, C).

Product List for proper and balanced power in the table

As you know, it is properly meant that it implies its balance, utility and light digestibility. And in order to properly create a menu, you need to know - how many calories contain one or another product.

Calorie of non-alcoholic beverages:

Calorie mushrooms:

• White: Fresh - 32 kcal, dried - 277 kcal
• Chanterelles: Fresh - 22 kcal, dried - 268 kcal
• Oil fresh - 12 kcal
• Fresh - 25 kcal
• Stabber: Fresh - 30 kcal, dried - 231 kcal
• Fresh champignons - 29 kcal

Calorie Icres:

• Kets (grainy) - 250 kcal
• Sturgeon (grainy) - 201 kcal
• Pointy (Punch) - 127 kcal

Calorie Kash:

Calorie of sausage products:

• Doctoral - 257 kcal
• Dairy - 243 kcal
• Servelate with / k - 453 kcal
• Salami - 576 kcal
• Saladels: beef - 215 kcal, pork - 330 kcal
• Sausages: Beef - 229 kcal, pork - 284 kcal

Calorie fat, oil:

• Fat pork heated - 882 kcal
• Mayonnaise 67% - 624 kcal
• Margarine creamy - 746 kcal
• Vegetable oil: linen - 898 kcal, olive - 898 kcal, sunflower - 899 kcal
• 82.5% - 747 kcal, foam oil - 885 kcal

Calorie of dairy products:

Calorie Meat / Bird:

Calorie vegetables:

Caloriciness of dried fruits and nuts:

• Nuts: peanuts - 555 kcal, walnuts - 662 kcal, cashew 647 kcal, almonds - 643 kcal, pistachios - 555 kcal, hazelnut - 701 kcal
• Dried fruits: Kishamis - 285 kcal, Kuraga - 270 kcal, dates - 277 kcal, prunes - 262 kcal, dried apples - 275 kcal
• Seeds: Sunflower - 582 kcal

Calorie Fish and Seafood:

Calorie sweets:

Calorie berries / fruit:

Calorie of flour products:

• Baranci / Bagels - 342 Kcal
• Bulk - 261 kcal
• Lavash - 239 kcal
• Drying - 335 kcal
• Rye bread - 210 kcal, wheat - 246 kcal
• Wheat crackers - 327 kcal

Calorie Yaitz

• Omelet - 181 kcal
• Chicken eggs - 153 kcal, quail - 170 kcal, duck - 176 kcal, ostrich - 118 kcal

How to make a menu of proper and balanced nutrition for every day - examples for the day, week, month

Approximate menu for each adult person configured to healthy image Life (This diet can be supplemented and changed respectively preferences, but taking into account the rules of healthy nutrition):

Monday

Breakfast: Susty tea + homemade cottage cheese (supplements - prunes, kuraga, raisins)

• At lunch: Salad (Vegetables + Linen Oil) + Slice of Black Bread + Slice Beef (Boil) + Compote
• For dinner: Vegetables (put out) + Kisel

Between meals are permissible: drinking yogurt, up to 1.5 liters of water, orange, almonds (no more than 50 g), pomegranate juice.

Tuesday

• Breakfast: Porridge (additives - honey, rearranged apple or berries) + semi-sweet tea on herbs + 3-4 slices of cheese
• At lunch: Chicken broth with vegetables + a piece of baked (either per pair) light fish + loose bread
• For dinner: Greek salad + chicken (boil, at reception - no more than 150 g)

In the interruptions allowed: walnuts, up to 1.5 liters of water, apple and kefir.

Wednesday

In breaks: up to 1.5 liters of water, no more than 100 g of light cottage cheese, avocado.

Thursday

• In the morning - Muesli with milk + semi-sweet tea + curd cheese
• At lunch: Spinach Soup + Paella + Compote
• For dinner: Tea + salmon (bake) with greens + toast

In the interruptions: up to 1.5 liters of water, yogurt and ripe berries.

Friday

• For breakfast: oatmeal (add honey and crowny almonds) + tea with lemon slicing
• At lunch: Broth (chicken) + potatoes (boil) with 5 g of oil and greens + compote
• For dinner: Salad (sea cabbage and seafood) + loaves with bran + tea

In the interruptions: up to 1.5 liters of water, a cocktail of fruit.

Saturday

In the interruptions - up to 1.5 liters of water, Kuraga, 1 grenade

Sunday

• For breakfast: Grech with 5 g of oil + milk
• At lunch: Vegetable Soup + Bread Bread + Tomato + Boiled Fish
• For dinner: Flusted juice + casserole (carrots)

In the breaks: up to 1.5 liters of water, 1 grapefruit, not more than 50 g of hazelnut.

Features of proper and balanced nutrition

Food that we use daily, plays a big role and health, and for the figure. Do not need exhausting diets and serious physical loads, if the nutrition is balanced , and the menu is carefully thought out.

True, the principles of healthy nutrition will be slightly different for an ordinary adult, for an athlete, baby or nursing mom.

Balanced and proper nutrition during pregnancy - Fundamentals for pregnant women

As you know, the future mother has to eat "for two." That is, the need for nutrients and vitamins is multiple increases.

The basic rules of healthy nutrition for the future mother:

Basics of proper and balanced nutrition and menu for children and adolescents

Given the intensive growth of kids and schoolchildren, hormonal restructuring, the development of all organism systems and high activity, healthy nutrition of children should include a full range of useful substances.

Basic principles of healthy nutrition for children:

Proper nutrition for muscle mass - Balanced nutrition rules for athletes

For people actively engaged in sports, healthy diet involves a serious increase in the diet of elements that contribute to a decrease in the fat stratum and the construction of muscle mass.

Principles of healthy nutrition for athletes:

Tips of nutritionists on proper and balanced nutrition - where to start?

- before carrying out a cherished dream and go to healthy nutrition, you need to remember about its main principles.

1 is a power mode. That is, always at one time, and 4-5 times a day, in accordance with the schedule of work or study. Cut the regime can not!

2 - Selection of products. Pre-make lists of products "banned" and lists of those that will be useful. Immediately - with calorie numbers. Excel from these lists and from the calorie needed on the day, making up a menu.

3 - Menu Make at least a week ahead. So you save both time and nerves.

4 - Drink slowly. Not under the TV, but just slowly.

5 - Clean drinking water constantly, not less than 2 liters per day.

And do not retreat - only forward!

- Very good is considered to go to a healthy diet ... An ordinary diary. In it, you first analyze - what problems of your diet. Then study calorie dishes and make lists healthy products For the future menu.

Then analyze your needs in calories and vitamins, in the amount of proteins and carbohydrates, respectively, your lifestyle, age, honey and so on. Finding out all moments, start making up the menu. If you write it a month ahead - there will be several problems at once.

And do not forget about diversity in nutrition. Look at the sites with recipes, you will be surprised - how many dishes can be prepared from ordinary vegetables.

- Planning the menu, it is important to take into account the distribution of "Energy" - 30 (Morning), 50 (lunch) and 20 (dinner). That is, up to 2 hours you need to eat the main food. Because evening - resting time. Including for the stomach.

1. For breakfast, definitely, there is nothing better porridge. You can add a light omelet or egg, or even a piece of boiled beef.
2. The second breakfast is something dairy or fruit.
3. For lunch, we definitely choose a dish with vegetables. Meat and fish are prepare without frying and delicious crusts.
4. At the afternoon snacking a kefir with cookies or an apple.
5. And dinner (figurative) give the enemy. That is, eat a light salad and, for example, cottage cheese.

If the night is absolutely hard - you can drink kefira or jelly. And one more point: if your post is after 12 o'clock in the morning, then it is not after 6 - it is incorrect. The body is such a hunger strike at 6 o'clock perceives as a signal to accumulate fat. So install the power mode based on your day mode.

Dream to lose weight delicious and with pleasure! And most importantly get a long-term and healthy result? It is possible if you comply with a balanced diet for weight loss menu for a week I will help you make up a super-crib for losing weight - in this article!

Hi, dear my readers, with you Svetlana Morozova. Why now, in our full age, when almost everyone can eat fully, still many prefer to starve for harmony?

Want to lose weight? Interested in diet?

Power requirements

So, in which direction it is worth moving to choose a healthy diet for weight loss:

This will serve as the basis for our menu. Go!

Print and refrigerator

So, keep an example of a healthy menu. Scheduled for a week. By a similar scheme, you can easily be on a month.

Monday.

• Breakfast: oatmeal porridge or on water, 1 portion - 200 g. You can add 1 tsp. Honey, handful of dried fruits, nuts, chopped fruit (apple, orange). Tea with lemon.
• Snack: Salad of cabbage and carrots.
• Lunch: Lean Borsch, 200 g. Boiled meat with mashed potatoes. Dried fruits compote
• Afternoon person: a piece of bread from whole grain flour With low-fat curd cheese and greens. Tea without sugar.
• Dinner: vegetable stew, 200 g
• Before bedtime: a glass of kefir.

Tuesday.

• Breakfast: Degreased cottage cheese, you can add a spoonful of honey, berries. Bread, coffee with milk, apple.
• Snack: grapefruit.
• Lunch: portion of the mushroom soup, a piece of black bread. On the second - baked fish, rice. Morse.
• Halfoon: Salad of tomatoes, cucumbers, greenery, polished with lemon juice.
• Dinner: Cutlets with buckwheat, tomato.
• For the night: a glass of ripping.

Wednesday.

• Breakfast: Cheesecakes from low-fat curd, coffee, a couple of dietary liver, pear.
• Snack: Cucumber.
• Lunch: Fish soup, piece of whole grain bread. Stew vegetables, vegetable salad.
• Afternoon school: cottage cheese with honey and nuts.
• Dinner: boiled chicken breast, pasta.
• For the night: a glass of prokvashi.

Thursday.

• Breakfast: buckwheat porridge with milk. Green tea with lemon, loaf, handful of berries.
• Snack: Greek salad.
• Lunch: puree soup from broccoli, pilaf, branch of rosehip.
• Afternoon school: nuts drinking yogurt with cereals.
• Dinner: buckwheat, souffle meat.
• At night: a glass of kefir.

Friday.

• Breakfast: Omelet from 2 eggs, sandwich from bran hub With fish, coffee with milk, cucumber.
• Snack: Orange.
• Lunch: Lean soup, Green peas, baked fish steak, salad from Chinese cabbage and radish, compote.
• Afternoon person: cottage cheese casserole.
• Dinner: stew eggplants, boiled meat.
• At night: a glass of red wine.

Saturday.

• Breakfast: millet porridge on milk, bran bread, fresh juice, handful of nuts.
• Snack: Salad of boiled beets with nuts.
• Lunch: lentil soup, meat casserole, cucumber.
• Half date: Cheesecakes from low fat curd, slightly polished by honey.
• Dinner: Vinaigrette with olive oil.
• At night: a glass of kefir.

Sunday.

• Breakfast: oatmeal, a sandwich from whole grain bread with cottage cheese and peach, tea with mint.
• Snack: Salad of sea cabbage.
• Lunch: zucchini soup, boiled chicken breast, buckwheat, tomato, cucumbers and bell pepper salad.
• Afternoon school: cottage cheese with dried fruits, pear.
• Dinner: baked fish with vegetables, bean salad and shrimp.
• For the night: a glass of ripping.

As you can see, quite simple, nothing is superpower. Delicious, varied and simple in the manufacture of dishes, even for young girls. There are recipes in every family. And thus you can feed the whole family, including children and pending adolescents.

Outcome

Menu is simple enough. Only rarely when it happens at this time, right?

It will be easier if you always have a list of prohibited products and useful, which can be combined, as your heart.

• Salt. If possible, it is very better not to shed. If you can not without salt, then you need to limit up to 1 t. L. in a day.
• Fast food;
• Fat, roasted, smoked, salty;
• Canned;
• Sweets;
• Bakery products;
• Soda, packaged juices, sweet teas;
• Return broths.

Balanced I. diverse nutrition - This is, of course, good. 70% of success in any business. But do not forget about the sport, full sleep and positive emotions - without them not to disperse. So, not to lose weight.

Good luck to you, dear. Lucky tasty and with pleasure!

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

See you soon!

These techniques give a quick result, however, as quickly lost weight soon returns back. A balanced diet for weight loss allows you to safely and efficiently get rid of extra kilograms. Following the basic principles of building a diet on this technique for a week, you can get rid of 5 kg. The main advantage is that it is not necessary to hungry at the same time, and the lost weight then will not overtake the woman again.

Advantages and Disadvantages of Balanced Diet

Balanced nutrition implies the correct use of proteins, carbohydrates and vitamins. Fats must be eliminated as much as possible from their diet. Nutritionists and doctors recommend this weight reduction technique to everyone that wants to lose weight in such a way as not to apply to its body.

Basic benefits of balanced nutrition

1. The weight loss menu is built so that the human body will receive all useful vitamins. You can eat almost everything, the feeling of hunger will not disturb.

2. A balanced diet for weight loss has a beneficial effect on human body. The menu contains natural products that normalize the work of all internal organs. The power system allows you to clean the body from excess fluid, slags and toxins, as a result, the overall health of the person is improved.

3. Balanced nutrition allows not only to lose weight, but also improve the condition of the skin, hair, nails. The method of special emphasis makes the use of vegetables and fruits, in which there are a lot of vitamins, indispensable to human health.

4. Studies were conducted, during which it turned out that balanced nutrition reduces the risk of cancer in a cancer.

5. Of course, one of the main advantages of the methodology is that lost kilograms will not return back. This technique is not so much diet as the "reference book" of the correct construction of your diet. When a person correctly makes up his day menu, the extra weight will not be terrible.

What are the shortcomings of a balanced nutrition

1. Diet Balanced nutrition is not suitable for those who want to get rid of excess weight dramatically. The methodology menu is calculated for a week, during this period you can reset from 3 to 5 kg.

2. If a person is accustomed to overly calorie food, it will be hard for a balanced nutrition. There is a chance that this technique he will not be able to withstand.

Balanced diet: Allowed and prohibited products

Before proceeding with a balanced diet for weight loss, you need to get acquainted with lists of permitted and prohibited products that it implies.

In the menu it is permissible to include:

Cereal porridges;

Any vegetables, you can and potatoes, but only in boiled or baked form;

Local cheeses, cottage cheese, natural yogurt are allowed from dairy products;

Bread can be eating, but only from coarse flour;

Rice is unlightened;

Grupified wheat.

The menu is forbidden to include the following products:

White rice;

Smoked and too fatty;

Chocolate and any pastry;

Mayonnaise and other sauces;

Fatty meat grade (for example, pork);

White bread.

Important! It is important to note that a balanced diet for weight loss is absolutely incompatible with alcohol. Such beverages are fraught with the gluing of the body. If a person decided to get rid of excess weight, it is recommended to refrain from the use of any alcoholic and carbonated drinks.

Sample Balanced Diet Menu for a week

If it is strictly followed by the presented menu, a person will be able to reset from 3 to 5 kg. It is important to note that this is only an approximate result, it all depends on the individual characteristics of the body. With an excessive overweight, the diet can give the best result.

Day 1

1. Morning. 100 grams of Hercules (boiled, not packet). You can add a little honey, chopped finely apple.

2. Lunch. Salad is fresh vegetables. Cabbage with dill, fastened by low-fat sour cream. When cooking, salad is not recommended to use salt and other spices.

3. afternoon. 1 green apple and 100 grams of cottage cheese.

4. Evening. A cup of compote without sugar and several cheesery (without sugar).

Day 2.

1. Morning. A cup of black coffee will not harm. You can also eat a slice of dried bread with butter.

2. Lunch. Boiled potatoes - 2-3 pieces.

3. afternoon. Green tea with a small amount of milk.

4. Evening. Vegetables cooked in the oven (any other than potatoes).

Day 3.

1. Morning. Breakfast is the same as in the previous day.

2. Lunch. 2 boiled eggs, green tea without sugar.

3. afternoon. It is allowed to fool 2-3 pieces of black chocolate.

4. Evening. 150 grams of salad with dill and cucumbers filtered with olive oil.

Day 4.

1. Morning. 150 grams of fruit salad (apples, kiwi, pears), fastened with natural yogurt.

2. Lunch. 150-200 ml of lean soup.

3. afternoon. 1-2 green apples.

4. Evening. Salad with cabbage, refused by sour cream.

Day 5.

1. Morning. A cup of natural black coffee, 1 boiled egg.

2. Lunch. Boiled potato salad refilled by olive oil (100 grams).

3. afternoon. 1 grapefruit or 1 orange.

4. Evening. 100 grams of buckwheat and a small piece of boiled fish.

Day 6.

1. Morning. Salad of grated carrots with an apple (without sugar), a glass of green tea.

2. Lunch. 100 grams of boiled chicken fillet, a glass of low-fat milk.

3. afternoon. 1 green apple, or any citrus fruit.

4. Evening. Stew vegetables (carrots, zucchini, cabbage). The main thing is to prepare them without salt and spices on olive oil.

Day 7.

1. Morning. Slice of bread with butter, 50 grams of dried fruits and green tea.

2. Lunch. Vegetable soup - portion 150-200 ml.

3. afternoon. 1 orange, green tea with milk (removes extra liquid from the body).

4. Evening. Buckwheat with boiled fish - general portion is not more than 150 grams.

After a week, a person will be able to rejoice at an excellent result - overweight will leave, improved his overall well-being. If desired, a balanced diet for weight loss can be extended for another 7 days, however, then it is necessary to take a break per month to avoid the exhaustion of the body.

Important moments of the organization of the diet

The balanced power menu is built in such a way that during the day a person will use no more than 1,500 kcal - this is the optimal daily energy value of products for those who want to get rid of excess weight. The diet is transferred quite easily, because the feeling of hunger will not disturb. However, despite the simplicity and effectiveness of such a weight loss technique, there are several important nuanceswho need to follow.

Important moments of dietary

1. In no case cannot be refused breakfast - this is the most important meal of food for the whole day. If the morning a person does not take, slow down in his body exchange processes. In addition, there is a risk of breaking on food for lunch.

2. With a balanced diet, you need to eat 4 times a day. The snacks are permissible, but in this case only fruits and raw vegetables are allowed, they do not load the stomach.

3. Before breakfast in 20 minutes it is necessary to drink a glass of pure non-carbonated water. It is also necessary to come before every meal. Water launches the stomach operation, fills it, therefore, the risk of overeating is excluded.

4. The gap between meals must be 4-5 hours so that the digestive system has time to recycle food.

6. Diet Balanced nutrition is characterized by low calorie content, sometimes a person can feel weakness. To avoid this, it is recommended to use pharmaceutic complexes of vitamins. They fill the lack of nutrients in the body, improve well-being.

7. Drinking mode is very important. When the body lacks the fluid, the metabolic processes slow down, the skin condition deteriorates. For days, 8 glasses of water (minimum) are required.

8. Physical exertion is not prohibited, they will be even useful, will speed up the process of weight loss. You do not need to overload your body. If there was no sport for sports before, it was recommended to teach himself to charge himself in the morning for 20-30 minutes. There will also be extremely useful jogging before bedtime (10-15 minutes).

9. You can eat in the evening. The main thing is that the last meal of food is 3 hours before the deposit to sleep. By this time, the digestive system will have time to recycle food.

Balanced nutrition diet - The correct solution for those who want to find a slim and taut body. Contraindications The weight loss technique practically does not have. In the presence of disease digestive system, during pregnancy and during the lactation, it is recommended to consult with your doctor before proceeding with balanced nutrition.

Constrates and starvation is very harmful to the body. If a person is worried about overweight, only a balanced diet for weight loss will help him cope with the problem. The technique is incredibly simple, does not require high costs, easily transferred. The main thing is to follow all the rules of balanced nutrition, then the result will really surprise.

The importance of properly balanced nutrition nutritionists and doctors said quite a few. For most phrases, the "proper nutrition" sounds frightening because of the drawing in the imagination of the paintings: steamed cutlets, Liliputian portions, fresh vegetables ...

"Eh!", - We sighs hard, - "Goodbye, delicious food!". Is the situation so terrible?

Would you have a balanced nutrition forever to wear the label of "tasteless"? Surely it can not be put on equivalence rights on the "goody" scale in a row with food, including potatoes, cream cakes and sweet juices?

Let's figure it out.

Theoretical side of balanced nutrition

A healthy lifestyle, calls to follow which comes everywhere, includes not only the disclaimer of the harmful habits, physical exertion, positive thinking, but also balanced nutrition. The approval is not deprived of meaning: "Our health is in our hands", because the lifestyle of a person is 50% the likelihood of his treatment to the hospital for the help of qualified specialists.

As they say, for medicine, heredity and ecology of Nading, and not a fad!

If we talk about balanced nutrition generalizable, then the following "golden rules" or principles of this, without doubt, the worldview:

1. Water is a source of life, so its daily use in the amount of 1.5 liters is not just another cloth of thinning, but the need.
2. As a building material of cells and tissues of living organisms, proteins and minerals are performed: the inclusion of them in the diet is required.
3. Do not faint from a lack of strength and energy to human body, fats and carbohydrates help: to make another approach in the gym, should be reinforced.
4. Vitamins and trace elements are responsible for metabolism.

This is how information looks slowly leading to the essence of the theory of balanced nutrition: the inclusion of a certain number of all types of nutrients into the daily menu.

Pyramid food

Visually to present a balanced nutrition helps the pyramid, divided into sections with products. Moving from the foundation to the top, you can get acquainted with food, the use of which should be in or outside priorities.

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

Useful vegetable fibers, minerals, vitamins and carbohydrates contained in cereals make them indispensable elements of proper nutrition. Daily rate within 200 grams.

The step above is fruits and vegetables. The second composite pyramids consist vitamins, minerals, fiber and vegetable fiber.

Fruit or vegetable part on a 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 of the bottom occupies products of animal origin. Meat, dairy and seafood contain protein, the existence of a person without which it is impossible for long deadlines.

Bean, nuts, seeds come to the rescue of vegetarians.

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

The rational balanced power mode is 3-4 meals, the gaps between which should not exceed four hours (except for sleep). In three meals, breakfast is about 30% of all calorie content, lunch - up to 50%, and dinner - 20%.

A quarter of a percent of the daily caloric rate is given to breakfast with a four-time nutrition, about 15% Lunch, about 45% of the daily and about 15% of the evening receptions.

Fruits, vegetables, dairy products must prevail in the components with dinner. Meat, fish, beans, sharp spices, caffeine and chocolate, as the main pathogens of the nervous system, set aside for tomorrow.

Diet and balanced nutrition: differences

Balanced nutrition even for the purpose of losing weight is not a diet. Of course, the action of the diet provides people from all over the world to lose extra kilograms in a matter of times, but were they thinking about the consequences ...

Dangers, warning human body at the exit of most diets excluded with proper nutrition. Balanced nutrition is a lifestyle, in which there is no stress on the way to achieve a goal in the form of a healthy and strong body.

A feature of diet is a restriction in consumption of certain substances: proteins, fats or carbohydrates. Due to the shock, the tested by the body, there is a sharp weight loss, which, on the restoration of the usual power mode, returns as quickly as leaving.

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

On the basics of balanced nutrition, you can learn from the video.

How to go to proper nutrition

Clean balanced nutrition is impossible without tracking quantity, energy value and nutritional foods (simply speaking, deducting calories), the quality and regularity of food intakes, calculating the drinking liquid and the energy spent.

Basics: