Balanced diet

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The principles of a balanced diet for weight loss

it is believed that a certain balance of elements leads to speedy getting rid of excess weight. It looks like this:
• Proteins and fats – 30%
• Carbohydrates – 40%

Rules of a balanced diet

every day is Very important to drink sufficient amount of liquid (preference is given to mineral water without gas). After awakening, you should immediately drink a glass of cool water (with lemon juice) – it will "Wake up" the body. It is highly desirable to avoid a large break between meals (the only exception is night sleep). Food must be fractional, and an hour before bedtime is recommended to drink a glass of buttermilk. Given the menu the food swap is not worth it – it will reduce the effectiveness of the diet. At the same time, it is not forbidden to start losing weight any day. To improve the efficiency of this method of weight loss you need every day to allocate half an hour to physical exercise (it can be replaced with a walk in the fresh air at an average pace).

Menu

on Monday (one of variants)
• Breakfast
1. Fruit salad (pear, green Apple, a quarter banana, 100ml low-fat yogurt, 1 tsp honey and 1 tbsp oat flakes)
2. Vegetable salad (lettuce, cucumber, and 1-2 tbsp of olive oil), with diet-bread with a thin layer of oil
• Lunch
1. Any Breakfast options with the addition of 100 g of cottage cheese
2. Vegetable soup (tomato – 2 pieces pepper – 2 pieces, cabbage — 400 g sour cream – 1 tbsp)
• Afternoon tea
1. Drinkable yogurt (kefir) – 200 ml
2. Cheese – 100 g
3. Apple – 1 PC.
• Dinner: pancakes (flour – 50 g apples – 250 g water – 4 tbsp, egg – 1 PC. salt to taste)

Tuesday
• Breakfast: diet bread with a thin layer of oil, and unsweetened tea (coffee)
• Lunch: vegetable salad and boiled potatoes – 2-3 PCs (depending on size) with olive oil (about 1 tbsp)
• Afternoon tea: unsweetened tea with low-fat milk and 2 tsp. of jam
• Dinner: meatballs of lean meat — 300 g of vegetables (no potatoes) and unsweetened fruit compote

Environment
• Breakfast: diet bread with a thin layer of oil, and unsweetened tea (coffee)
• Lunch: any soup and unsweetened tea with crackers
• Snack: fruit or vegetables (not over 350 g)
• Dinner: vegetable salad with olive oil and broccoli (as an option, Brussels sprouts or cauliflower) — 200 g and the juice from red fruit or vegetables (tomato, pomegranate, etc.)

Thursday (one option)
• Breakfast
1. Fruit salad (pear, green Apple, a quarter banana, 100ml low-fat yogurt, 1 tsp honey and 1 tbsp oat flakes)
2. Vegetable salad (lettuce, cucumber, and 1-2 tbsp of olive oil), with diet-bread with a thin layer of oil
• Lunch: hard-boiled eggs – 2 PCs., salad with cucumbers and greens and also tomato juice
• Afternoon tea
1. Unsweetened tea with low-fat milk and 2 tsp jam (20 to 30 g of dark chocolate)
2. Popsicles — 70-75 g
• Dinner: salad of leafy greens with vegetable oil, and cheese – 100 g diet and bread

Friday
• Breakfast: diet bread with a thin layer of oil, and unsweetened tea (coffee)
• Lunch: vegetable salad and boiled potatoes – 2-3 PCs (depending on size) with olive oil (about 1 tbsp)
• Afternoon tea: dried fruits and nuts (150 g)
• Dinner: porridge of buckwheat (with onions, fried in vegetable oil) or brown rice (with a sauce of tomatoes and herbs)

Saturday
• Breakfast: crude grated carrots with olive oil and cheese or feta cheese 50 g
• Lunch: lean beef 300 g (alternatively, chicken breast — 500 g, liver — 200g), and braised cabbage and a salad of fresh vegetables
• Snack: any fruit
• Dinner: zucchini (alternatively, eggplant or any kind of cabbage) stew with tomatoes and also diet bread

Sunday
• Breakfast: diet bread with a thin layer of oil, and unsweetened tea (coffee)
• Lunch: vegetable salad and boiled potatoes – 2-3 PCs (depending on size) with olive oil (about 1 tbsp)
• Snack: any dried fruits – 100 g
• Dinner: green beans with garlic, and fish (baked, boiled) — 300 g

Diet bread can be replaced with toast or a slice of bread from wheat flour. If during the day the feeling of hunger is to drink some kefir or eat a little toast with unsweetened tea.

balanced diet for weight loss safe for the body, so stick to it long enough. On top of the slimming process runs smoothly (1-2 kg per week) that allows you to preserve the beauty of the body (without sagging skin and muscles).

Contraindications

a Balanced diet has almost no contraindications. I sincerely hope that it will help you solve the problem with the extra weight.