A balanced diet, or a balanced diet, implies the following: a person receives with food the amount of nutrients that his body needs to stay healthy every day. It must always be borne in mind that the surplus of nutrients can cause the same disorder in the body as their deficiency. Therefore, it is erroneous to consider that a balanced diet is a diet that is used only for weight loss.
So what is a balanced diet?
A balanced diet is not the same for all people. The daily energy needs of an individual depend on various parameters, which include the metabolic rate, age, sex of the person, the degree of his physical activity. So, for example, pregnant women or women breastfeeding have increased energy needs, which are determined by their condition. Naturally, a balanced diet for women in this phase of their lives will have nothing to do with those diets that offer a balanced diet for weight loss.
Nevertheless, we can always say about the general rules of a balanced diet. Daily energy needs of our
the body is covered by products of five major groups.
We list them:- bread, rice, cereals and pasta;
- fruits and vegetables;
- meat and fish;
- dairy;
- fats, oils and sweets.
Include products from each group in your daily menu - this means keeping a balanced diet.
Can I use a balanced diet for weight loss?
Yes, if you do not forget about its basic rules. They require us to observe in their diet the following relationships:
- from 15 to 20% of the daily food should be covered with proteins - such as red meat, fish, poultry meat;
- from 50 to 60% of daily food should be covered with carbohydrates - such as bread, rice, pasta, potatoes, fruits, greens, beans;
- the total amount of fats should range from 20 to 30%. It should not exceed 30% of our total energy needs, that is, 33 grams of fatty substances per 1000 calories. Of this fat, only 10% can be of animal origin, that is 11 grams for every 1000 calories.
The balanced diet for weight loss for a week
Finishing our conversation about a balanced diet, we offer you several options for a menu for weight loss - you can take them as an example of a balanced diet for a week.
Breakfast
- 1 piece of bread (or 2 crumbs) + 30 grams of low-fat cheese;
- 1 cup milk 1.5% fat + 1 piece of bread (30 grams) with honey or marmalade;
- 1 cup milk 1.5% fat content + 30 grams flakes or 2 crumbs.
Lunch
- 2 fruits or 1 glass of juice without sugar.
Dinner
- cooked without oil omelette from two eggs with mushrooms, onion, green pepper + 1 small portion of vegetable salad with two teaspoons of olive oil + 1 piece of bread;
- 120 grams of boiled meat + 1 small serving of vegetable salad with one tablespoon of olive oil + 1 piece of bread;
- 1 small portion of boiled legumes with one tablespoon of olive oil + 30 grams of low-fat cheese;
- 2 pork shish kebabs + 1 lean cake + 1 small servings of green salad with two teaspoons of olive oil;
- 1.5 small portions of aubergines baked with tomatoes, with one tablespoon of olive oil + 4 small pieces of boiled potato + 30 grams of low-fat cheese + 1 piece of bread;
- 150 grams of baked fish + 100 grams of boiled potatoes + 1.5 boiled carrots with one teaspoon of olive oil;
- 200 grams of boiled pasta + 50 grams of low-fat cheese + 1 small serving of carrot or tomato salad with 4-5 olives and two teaspoons of olive oil.
Afternoon snack
- 1 fruit.
Dinner
- 1 yogurt 0-2% fat content + 2 fruits;
- 1 yogurt 0-2% fat content + 1 teaspoon honey + 8-10 nuts + 2 breadcrumbs;
- 1 yogurt 0-2% fat content + 2 teaspoons jam + 8-10 tonsils;
- 1 toast with 1 piece (30 grams) of low-fat cheese, tomato, 1 piece of ham from boiled turkey;
- 1 glass of milk 0-2% fat content + 50 grams of cereal.
The diet of a balanced diet can be considered an express diet, because it helps to lose excess pounds in a fairly short time. Simultaneously, this diet is an example of a balanced diet for weight loss, following which you will always feel full.