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Women want to possess ideal forms and a slender, toned body. What does that require? First of all, proper nutrition. If you want to lose weight and stay healthy at the same time, then your daily diet should be as thoughtful as possible. Let's look at the meaning of a balanced diet for weight loss by creating a weekly menu for women.

How to balance your diet?

We often hear from nutritionists and various nutrition specialists that the diet, first of all, must be balanced. But what does this mean? Balance is the ideal ratio between certain elements, in this case we mean macronutrients: proteins, fats and carbohydrates. As you lose, maintain, and gain weight, this ratio changes. If your goal is weight loss, then the average nutrient ratio should look like this: carbohydrates - about 3 g per 1 kg of body weight, fat - 1 g, and protein - about 2 g.

Remember! Every human body varies from person to person, so the amount of macronutrients will be different for each person. It depends on body weight, age, gender and other factors.

Basic rules of nutrition when losing weight

Principles of nutrition when losing weight:

1. Calorie content. When losing weight, it is very important to maintain at least a small calorie deficit, so the first time on a diet you should count how much and what you eat. The calculation is carried out individually.
2. Compliance with drinking regime. Water is essential when losing weight, so women need to drink at least 1.5 liters of clean water per day.
3. Give up sugar. Don’t add it to tea or coffee, it will be difficult at first, but then (often literally within 2 weeks) a habit will form. It is better to replace sweets and other sweets with fruits or dried fruits.
4. Include more vegetables in your diet. They are low in calories and high in fiber. In the best ways preparations include boiling, baking, steaming, but it is better, of course, to eat them raw.
5. The last meal should occur at least 2 hours before bedtime.
6. For dinner it is better to eat a protein product with vegetables. No carbohydrates in the form of sweets, baked goods and even complex carbohydrates (white rice, pasta, potatoes and others).
7. Include low-fat dairy products in your diet (natural yogurt without additives, kefir, cottage cheese).
8. Try to have fewer snacks. It is better to eat 2-3 times a day than to snack on the run.

Balanced nutrition menu by day

If you want to start eating healthy, then this three-day meal plan will help you create your own menu. The main rule is the balance between proteins, fats and carbohydrates. You can also see which macronutrients you can consume at different meal times.

1. Breakfast: tablespoon linseed oil, oatmeal in milk with pine nuts and raisins, 3 egg whites, coffee.

Lunch: vegetable soup, boiled brown rice, steamed chicken fillet, vegetable salad.

Snack: a sandwich made of whole grain bread with a piece of cheese, an apple.

Dinner: salmon steak (chum salmon, trout, pink salmon), vegetable stew, tucked olive oil.

2. Breakfast: buckwheat porridge with milk, bread (one with salted red fish, the other with cheese), coffee or tea.

Lunch: stewed vegetables with chicken hearts, boiled bulgur.

Snack: 2 tangerines, bread with peanut butter.

Dinner: steamed white fish, vegetable salad with olive oil.

3. Breakfast: millet porridge, natural yogurt, bread with peanut butter and strawberries.

Lunch: veal stewed with vegetables, durum wheat pasta, flaxseed oil.

Snack: a serving of protein powder, a handful of any nuts.

Dinner: boiled fish or chicken with vegetables and avocado.

4. Breakfast: steamed cereals, sweetener, any berries and a handful of nuts.

Lunch: buckwheat porridge, beef stroganoff (diet), fresh vegetables.

Snack: protein bar, peanut butter bread.

Dinner: any white fish (pollock, cod), steamed vegetables, olive or flaxseed oil.

5. Breakfast: lazy oatmeal with kefir, 2 eggs, coffee or tea.

Lunch: dietary pilaf (brown rice, chicken, bell peppers, onions, carrots, greens) and vegetable salad with avocado.

Snack: smoothie (natural yogurt, pineapple, kiwi and a handful of nuts).

Dinner: 4 egg white omelette with vegetables.

6. Breakfast: healthy sandwiches made from whole grain bread with avocado and eggs, coffee with milk.

Lunch: stewed chicken thigh fillet, boiled bulgur, fresh vegetables with olive oil.

Snack: fruit salad dressed with natural yogurt.

Dinner: cottage cheese with cucumber and herbs.

7. Breakfast: oatmeal pancake (mix 2 eggs and 50 g of oatmeal, bake in a frying pan), pear and coffee.

Lunch: buckwheat porridge with steamed red fish, vegetable salad.

Snack: A serving of protein powder and a banana.

Dinner: chicken fillet and grilled vegetables, avocado.

From the examples presented, you can see that the bulk of carbohydrates should be consumed in the first half of the day, while in the late afternoon preference should be given to protein foods. You should select the amount of food based on the calorie content and macronutrient ratio you need.

Recipes for healthy breakfast, lunch and dinner

Food can be varied and tasty. The following three recipes will prove this:

1. Healthy sandwiches for breakfast. The basis is whole grain bread. You can put the following variations of products on top of it: peanut butter with banana or strawberries, cottage cheese with herbs, spinach leaves with cheese and tomato and others.
2. Lunch may include light vegetable soup. To prepare it you will need chicken fillet, carrots, green beans, cauliflower, frozen green peas. You can use a special vegetable mixture. Boil the chicken, take it out, throw in the vegetables, and at this time separate the chicken fillet into small pieces. Then add it back to the vegetables and cook until done. Salt and spices to taste.
3. Red fish steak. Take the foil, place the fish, squeeze lemon juice on it, and also place a couple of lemon slices on top. Use spices and salt to taste. Wrap the steak and place it in the oven. Serve the fish with a salad of fresh vegetables.

Thus, you learned that your nutrition must be composed taking into account a balanced diet. In no case should any macronutrient be excluded, since each of them is necessary for the normal functioning of the body. Such nutrition will not only allow you to lose weight, but will also help correct some health problems or prevent them in the future.

A balanced diet is the most effective and safest today. To lose weight, you don’t have to starve yourself and refuse to eat, you just need to properly balance your diet. This method does not affect health, and calculating the number of calories is not a difficult task.

If you want to lose weight, the norm of calories consumed daily should be 1200. If a person often experiences physical activity, then you can increase the number of kilocalories to 1600, but this must be done at the expense of breakfast.

Basic principles of a balanced diet

A balanced diet for weight loss involves replacing some foods with lower calorie ones:

• High-fat foods should be replaced with low-fat ones, they are available in any grocery store;
• It is better to prefer baked or boiled foods to fried foods;
• white bread is replaced with diet bread or bread with bran.

You should avoid factory-made sweets and white bread, and the amount of meat should be minimized, especially for fatty varieties. It is not advisable to completely exclude grains and legumes from the diet, but their consumption should be moderate, preferably in the form of porridges.

As for sweets, it is possible to consume them, but you need to check the composition very carefully. Therefore, it is better if the sweets are prepared independently. For example, a light curd cheesecake to which you can add honey or raisins is suitable.

A balanced diet should include:

• vegetables;
• fruits;
• sea ​​fish;
• low-fat fermented milk products;
• a generous amount of liquid (it’s best if it’s mineral water without gas).

There are several principles for a diet based on a balanced diet:

• shortly before meals you need to drink a glass of water or kefir;
• It is better to prepare dinner as light and low-calorie as possible;
• You need to drink at least 1.5-2 liters per day. liquids;
• Eating should occur once every three hours, even if it is a small snack.

With such a diet, a person should not feel hungry, so exhaust himself by refusing healthy food undesirable. If after a few weeks of the new lifestyle the condition worsens, then you need to contact a gastroenterologist or nutritionist.

Professionals advise combining such a diet with an active lifestyle and physical activity. On fresh air you need to be there as often as possible.

The benefits of a balanced diet

An additional benefit of this diet is cleansing the body. When eating foods that correspond to such a diet, the intestines are filled with fiber. This helps quickly remove toxins from the body. The body is saturated with beneficial microflora.

With a diet based on a balanced diet, the risk of diseases such as cancer, atherosclerosis, and stroke is reduced. This type of nutrition ensures longevity.

Within a week of balanced nutrition, you can lose up to 3-4 kilograms. But such results most likely will not be achieved from the first week. In the first few days, the body will get used to the new diet, and you should not subject it to too drastic changes in diet. For example, it is better to think about options for replacing the sweets that you are used to.

How to create a menu correctly

Drawing up a balanced diet depends on how long the diet change is planned for and what goals are being pursued. For example, a balanced diet for weight loss for a week will help not only lose weight, but also restore strength. The diet might be something like this:

• for breakfast you can eat a boiled egg and yogurt, you can add a pear or an apple to this;
• For lunch, a leaf of fresh cabbage and a light soup + salad of green vegetables are suitable;
• A piece of lean fish, such as salmon, would also be an excellent solution for dinner.

Such a menu does not have to be strictly followed for all seven days; products can be replaced with ones of equal calorie content, but they should all be natural and bring benefit to the body, not harm.

If a person plans to eat right for a long time, then you can create a balanced diet menu for weight loss for a month. A long-term diet can be beneficial for those who plan to lose weight slowly, relieving their body of unnecessary stress. You can eat this diet for any time, and upon reaching desired result there is no need to give it up.

When creating a menu for a long-term diet, you can include various vegetable and fruit salads, honey, and oatmeal. Such ingredients will help satisfy your desire for sweets, while remaining not only tasty food, but also healthy.

• For breakfast, you can eat fried bran bread with butter, fruit salads, freshly squeezed juices, boiled eggs, flakes with skim milk, and once a week you can indulge in scrambled eggs with lean ham. An apple or pear can be an addition to breakfast.
• Omelettes, vegetable puree soups, fish, stewed vegetables, and vegetable salads are perfect for lunch. As for drinks, an excellent solution would be green tea or freshly squeezed juice.
• During dinners you can eat noodles, stewed vegetables, lean meat, legumes (in moderation), mushrooms, chicken breast, fish fillet.

By adhering to such a diet, you can create a detailed menu taking into account your own tastes and needs. You can stick to a precisely planned menu for a week, a month, or a longer time. After achieving the desired result, it is not necessary to stop eating a balanced diet; this way of eating food is suitable for a long time.

When creating a diet menu, do not forget about several rules:

• The main calorie content in salads comes from the dressing: various sauces and mayonnaise should be replaced with sour cream when preparing salads, and yogurt is suitable for fruit salads;
• you should avoid frying in sunflower oil and dressing salads with it, it is high in calories and contains many carcinogens;
• Fruits and fish do not need to be combined during one meal.

With a balanced diet, you can achieve more than just weight loss. The body will quickly return to normal, because proper and balanced nutrition is the basis healthy image life, which in today's society is very common and priority.

How to balance your diet for weight loss Reviewed by on Nov 04 . A balanced diet is the most effective and safest method of losing weight today. To lose weight, you don't have to starve yourself and give up. Rating: 0

A balanced diet is a diet in which the content of essential nutrients in the diet fully covers the body's needs.

Differences between a balanced diet and other diets

A proper balanced diet helps you lose weight overweight no diets. The basis of almost any food is proteins, carbohydrates and fats. The diet is most often based on limiting the highest calorie components of the diet - fats and carbohydrates. Meanwhile, they are also important for the health of the body, and they are present in the proper amount in a balanced diet.

Unlike most diets, a balanced balanced diet allows you to do without excluding any nutrients from your diet.

A balanced menu for weight loss is much safer than various restrictive diets, because it is more physiological for our body.

In order to choose a special diet for weight loss, people with any health problems should first consult a doctor about the degree of its safety. A balanced diet menu for weight loss contains only foods that are healthy for all people, and based on healthy eating natural weight loss occurs.

On a balanced diet, weight decreases by an average of 1 - 2 kg per week. Of course, compared to strict diets, on a balanced diet the rate of weight loss is very small, but the extra pounds are gone forever, and there are no cosmetic consequences of losing weight in the form of saggy skin and flabby muscles.

Principles of forming a balanced diet

A properly balanced diet contains 40% carbohydrates and 30% protein and fat. This distribution of essential nutrients in a balanced diet allows you to provide the body with complete building materials and energy, without harm to metabolism.

The amount of liquid you drink per day is of great importance; experts recommend sticking to the lower limit of the volume on a balanced diet of 1.5 liters. This amount will include the broth or soup eaten for lunch, as well as tea, coffee, compote or juice. It is advisable that up to half of the total liquid in a balanced diet for weight loss should be non-carbonated mineral water. A healthy habit would be to drink a glass of cool mineral water immediately after sleep, to which you can add a little lemon juice.

On a balanced diet, you need to eat at approximately the same time, the regime promotes better digestion and absorption of nutrients. Portions should be small - it is better to eat often, but little by little. It is recommended to drink a glass of kefir 2 hours before bedtime and not eat again until the morning. Between meals you can drink mineral water, as well as tea or coffee without sugar.

In a balanced diet, it is better to replace bread with diet bread or toast; preference should be given to products made from wholemeal flour. It is recommended to replace animal fats with vegetable fats - olive or sunflower oil, as well as for nuts.

Approximate menu of a balanced diet for weight loss

This method of a balanced diet implies that the listed dishes will not change places. This order will make it possible to more effectively combat overweight. An excellent addition to a balanced, balanced diet would be daily physical exercise for half an hour at an average pace.

• Breakfast – fresh fruit salad;
• Lunch – fresh vegetable salad with butter, toast, cottage cheese, vegetable soup;
• Afternoon snack – kefir, apple, cottage cheese;
• Dinner – pancakes with apples.

• Breakfast – unsweetened tea with diet bread;
• Lunch – boiled potatoes, vegetable salad, dressed with olive oil;
• Afternoon snack – tea without sugar with milk and two teaspoons of jam;
• Dinner - boiled or stewed vegetables (not potatoes), meatballs, dried fruit compote.

Day 3 of a balanced diet:

• Breakfast – unsweetened coffee, bread with a thin layer of butter;
• Lunch – soup, tea without sugar with crackers;
• Afternoon snack – fresh fruits or vegetables (up to 300 – 350 g), still mineral water;
• Dinner – 200 g of cabbage (choice of broccoli, cauliflower, Brussels sprouts), tomato or pomegranate juice.

• Breakfast – vegetable salad with olive oil, bread with a thin layer of butter;
• Lunch – 2 hard-boiled eggs, vegetable salad, tomato juice;
• Afternoon snack – tea with milk without sugar, 20 – 30 g of dark chocolate;
• Dinner – green salad, hard cheese, bread.

• Breakfast - tea without sugar, bread with a thin layer of butter;
• Lunch – boiled potatoes seasoned with olive oil, fresh vegetable salad;
• Afternoon snack – 150 g of mixed nuts (walnuts, almonds, hazel), dried apricots, raisins;
• Dinner – buckwheat or rice porridge (brown rice), seasoned with fried onions.

Day 6 of a balanced diet:

• Breakfast – fresh carrot salad with olive oil, 50 g of feta cheese;
• Lunch – boiled meat (choice of lean beef 300 g or chicken breast 500 g), vegetable salad, stewed cabbage;
• Afternoon snack – apples, bananas, orange;
• Dinner – stewed zucchini and tomatoes (can be replaced with eggplant), bread.

• Breakfast – coffee without sugar, bread with butter;
• Lunch – boiled potatoes with olive oil, vegetable salad;
• Afternoon snack – dried apricots, prunes, dried papaya and bananas, mineral water;
• Dinner – boiled or baked fish, green beans with garlic.

Balanced diet according to Fricker

The recipe for this diet comes from Europe, and its distinctive feature is that there is no special menu. A month of eating according to the Fricker diet allows you to lose 5 - 7 kg of excess weight.

This balanced diet consists of following four nutritional rules.

Protein-rich foods - fish, meat, cold appetizers, eggs - are recommended to be consumed during lunch, be sure to combine them with vegetables. Each meal should be completed with a serving of 200 g of fresh vegetables or fruits. It is necessary to remove all pastries, sweets and candies from the diet of a balanced diet, and also drink 1 spoon of olive oil in the morning and evening.

Almost every person who suffers from excess weight strives to lose weight. Many resort to strength training and other difficulties. With a well-designed menu of proper nutrition for weight loss for a month, you can lose weight without additional effort.

What is proper nutrition?

Eating before bed, overeating, and regularly eating fast food are harmful. Proper nutrition involves certain requirements for preparing and eating foods. By complying with the requirements, a person will be able to:

• get rid of overweight and in the future will not type it;
• strengthen the immune system;
• improve health;
• look better and stay youthful longer.

The conditions for a proper diet are as follows:

1. Regular. You should eat 5 times a day, strictly according to the clock.
2. Control calories. For women, it is recommended to consume no more than 2000 kilocalories per day, and for men - 2500 kilocalories. Required to lead an active lifestyle.
3. It is necessary to distribute calories daily, the first three meals are nutritious, then light ones.
4. Diversify your diet so that your body is regularly supplied with all the necessary vitamins and minerals.

Nutritionists recommend: reduce portions, do not overeat, eat strictly at the same time. While eating, you should not be distracted, read, watch TV, etc. Every day you need to drink two liters of still water.

The principle of proper nutrition requires eliminating fried, spicy and salty foods. Animal fats need to be replaced with vegetable fats.

Proper nutrition menu: losing weight in a month

Before creating a proper nutrition menu, you need to establish certain rules that should be followed constantly:

• Have breakfast every day; if you don’t do this, there is a risk of overeating in the evening;
• give up high-calorie foods; you can replace them with baked chicken breast or fish;
• reduce the consumption of cappuccino, lattes, juices and sweet tea;
• alcohol stimulates the appetite, try not to drink alcohol;
• You cannot completely give up fats; a deficiency of elements in the body leads to various disruptions, including hormonal ones;
• It is not recommended to season food with store-bought sauces; you can make them yourself;
• You need to be well-fed when you go to supermarkets to buy groceries.

Important information! You cannot create a meager menu in order to quickly get rid of extra pounds. A healthy diet is a balanced intake of all vitamins and minerals.

When creating a monthly food menu, it is worth remembering that you should not overeat. It is necessary to leave the dinner table with a feeling of slight hunger.

• chips;
• flour products with cream;
• burgers;
• sausages;
• salted nuts;
• alcoholic drinks;
• sweets;
• white flour pasta with cheese.

Options for creating a monthly menu

Thanks to abundance healthy products, you can create a menu for a month at once.

First day:

1. Breakfast – cottage cheese and banana casserole, tea.
2. The first snack is an apple.
3. Lunch – mushroom soup, buckwheat porridge, chicken fillet (meatballs).
4. The second snack is fruit.
5. Dinner – baked fish, salad.

Second day:

1. Breakfast – porridge with water, berries, tea.
2. The first snack is cottage cheese and banana.
3. Lunch – tomato soup, chicken fillet and salad.
4. The second snack is a vegetable salad.
5. Dinner – baked fish, potatoes.

The third day:

1. Breakfast – porridge with water, apple, tea.
2. The first snack is boiled eggs.
3. Lunch – rice soup, chicken cutlets.
4. The second snack is fruit salad.
5. Dinner – baked turkey fillet, boiled rice.

Fourth day:

1. Breakfast – chicken fillet, cucumber, cottage cheese, coffee.
2. The first snack is bananas and nuts.
3. Lunch – fish soup, baked fish.
4. Second snack – cottage cheese and tea.
5. Dinner – egg, cottage cheese, salad.

Fifth day:

1. Breakfast – oatmeal pie, tea.
2. The first snack is citrus fruits.
3. Lunch – boiled rice, chicken breast, cucumber.
4. Second snack – vegetable salad, tea.
5. Dinner – buckwheat porridge with water, cucumber, beef stew.

Sixth day:

1. Breakfast - cheesecakes and bananas, tea.
2. The first snack is fruit.
3. Lunch – borscht, vinaigrette.
4. Second snack – cottage cheese, egg.
5. Dinner – baked fish, vegetable casserole.

Seventh day:

1. Breakfast – rice porridge with water, baked hake, tea.
2. The first snack is an apple, a banana.
3. Lunch – cheese soup, vegetable salad.
4. Second snack – stew, kefir.
5. Dinner – stewed fish, seaweed, bread.

The menu for the next weeks is approximately the same. You need to understand that a healthy diet means eating food rich in vitamins and minerals required by the body. And also the required calorie content.

It is important to know that there are differences in a properly composed menu for men and women. The amount of food depends on the person's needs.

For women with average activity, this menu will be acceptable. Ladies who work physically need more high-calorie foods.

A young man with high physical activity needs to increase his portions. It is recommended to increase caloric intake by 20% for those who are losing excess weight, and by 40% for those who maintain their shape.

1. A teenager's body is developing, so they are prohibited from sitting on low calorie diets and spend fasting days.
2. The immune system depends on a varied and balanced diet.
3. Without fail, the child needs to have breakfast in order to activate metabolic processes in the body.
4. Overweight children are advised to exclude fast food, high-calorie foods and soda.
5. Appetite regularly disappears during this period, the optimal solution is fractional meals, 5-6 times a day.
6. The ratio of proteins, fats and carbohydrates in the diet is as follows: 30%, 20%, 50%.
7. It is recommended to limit sweets and consume them before 13.00.
8. A teenager's daily calorie intake depends on his physical activity. Those who exercise should increase by 500 calories. Girls need no more than 2,400 calories, and boys - 2,800.

A proper diet is good for everyone. By observing certain requirements, a person will, over time, enter his weight category and improve his health. Therefore, it is very important to take only proper and healthy food, and reduce the consumption of harmful foods to a minimum.

The problem of excess weight - headache many people. Women especially suffer from fat folds, because they so want to look perfect. Having tried various diets, nutritional systems and even fasting, many ladies come to the conclusion that losing extra pounds is a pipe dream and begin to eat “grief” with cakes and buns, ending up in a vicious circle.

It is precisely those women who are already desperate to say goodbye to the hated ballast of fat that should try a balanced diet. This 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:

• you need to eat 5 times at equal intervals;
• You cannot skip meals, as this will create an imbalance;
• the interval between meals is no more than 4 hours;
• for weight loss, a balanced diet menu contains 1200 kcal; you cannot go below this calorie level, since with such a diet the metabolism suffers;
• half an hour before the first meal you need to drink 200 ml of water;
• You cannot 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 produce results, it is important to correctly create a menu. The basis of nutrition should be healthy and natural food: dairy products without preservatives and dyes, fruits and vegetables, fish, meat, whole grain breads and cereals.

The diet menu can 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, baked goods, and sweets from the diet. The amount of potatoes in the diet during weight loss should be minimal.

• soft-boiled egg, tea or coffee without sugar;
• flock beef – 100–150 g, natural yogurt;
• chicken broth without seasoning (200 ml), boiled beef - 100 g; salad from your favorite vegetables up to 300 g (you can season with lemon juice), curd mass (fat percentage 0%) – 50–80 g; tea or coffee;
• 2 apples or 1 orange;
• 200 g of boiled fish (can be lightly salted), vegetable salad (recommended from cabbage and beets) - 100 g, no dressing, tea with 1 tsp. honey;
• approximately 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 adding salt;
• 100 g of boiled chicken, 200 ml of chicken broth, salad of your favorite vegetables up to 300 g (you can season with lemon juice), 1 any fruit (can be replaced with a glass of fresh fruit without sugar);
• fresh fruit, 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 seasoned 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 seasoning, salad of your favorite vegetables (no more than 300 g), seasoned with lemon juice, black coffee;
• 80 g of hard cheese or low-fat 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 pcs., a small piece of bread (rye is recommended), coffee or black tea;
• pumpkin puree and 1 small banana;
• meat broth without seasoning - 200 ml, 100 g of boiled meat, 1-2 potato tubers and yogurt without additives (fermented baked milk is possible);
• no more than 250 g of muesli, poured with milk, black tea or coffee;
• 100 g of boiled fish, cabbage or beet salad, black tea with 1 tsp. honey;
• about 60 minutes before bedtime - a glass of drinking natural yoghurt or fermented baked milk.

Friday:

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

Saturday:

• salad of fresh or boiled vegetables with the addition of boiled meat (serving size 230 g), tea or coffee;
• seasonal berries or fruits with 1 tsp. honey;
• meat broth without adding seasonings - 200 ml, vegetable salad, seasoned lemon juice, fresh with pulp;
• 50 g hard cheese, coffee or tea;
• 100 g ham, 1–2 potato tubers (boil in 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 adding seasonings - 200 ml, boiled meat - 100 g, 100-150 g of vegetables (cucumber or tomato recommended), juice from vegetables or fruits;
• muesli with milk, tea or coffee;
• 100 g of boiled meat, vegetable salad with the addition of 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 functioning. On the fourth day of the diet, the scale will show the first kg loss. It's not worth the wait fast weight loss, the fat will go away slowly but surely. Moreover, with great overweight body weight loss occurs more intensely.

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

However, 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 for this method of weight loss is varied, it is still low in calories, which can provoke a breakdown from the diet.

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