The desire to lose weight pushes women to various mono-diets and fasting. These methods give a quick result, however, just as quickly lost weight will soon come back. A balanced diet for weight loss allows you to safely and effectively get rid of extra pounds. Following the basic principles of building a diet according to this methodology, you can get rid of 5 kg per week. The main advantage is that you do not have to starve at the same time, and then the lost weight will not overtake the woman again.
Advantages and disadvantages of a balanced diet
A balanced diet involves the proper use of proteins, carbohydrates and vitamins. Fats should be eliminated as much as possible from your diet. Nutritionists and doctors recommend this method of weight loss to anyone who wants to lose weight in such a way as not to put time on your body.
Key benefits of a balanced diet
1. The menu of the weight loss system is designed so that the human body will receive all the useful vitamins. You can eat almost everything, a feeling of hunger will not bother.
2. A balanced diet for weight loss has a beneficial effect on the human body. The menu contains natural products that normalize the work of all internal organs. The nutrition system allows you to cleanse the body of excess fluid, toxins and toxins, resulting in improved overall well-being of a person.
3. A balanced diet can not only lose weight, but also improve the condition of the skin, hair, nails. The methodology places particular emphasis on the use of fruits and vegetables, in which there are a lot of vitamins that are indispensable for human health.
4. Studies have been conducted, during which it became clear that a balanced diet reduces the risk of cancer.
5. Of course, one of the main advantages of the technique is that lost kilograms will not return back. This technique is not so much a diet as a "guide" to the correct construction of your diet. When a person correctly compiles his daily menu, excess weight will not be scary for him.
What are the disadvantages of a balanced diet
1. Diet balanced nutrition is not suitable for those who want to dramatically lose weight. The method menu is designed for a week, during this period you can lose from 3 to 5 kg.
2. If a person is accustomed to excessively high-calorie foods, it will be difficult for him to switch to a balanced diet. There is a possibility that he will not be able to withstand this technique.
Diet balanced nutrition: allowed and prohibited foods
Before embarking on a balanced diet for weight loss, you must familiarize yourself with the lists of allowed and prohibited foods that it implies.
It is permissible to include in the menu:
• cereal cereals;
• any vegetables, you can also potatoes, but only in boiled or baked form;
• fruits (bananas are not recommended);
• non-fat cheeses, cottage cheese, natural yogurt are allowed from dairy products;
• eggs;
• bread can be eaten, but only from wholemeal flour;
• unpolished rice;
• sprouted wheat.
The following products are prohibited from the menu:
• White rice;
• smoked meats and too fatty foods;
• chocolate and any confectionery;
• mayonnaise and other sauces;
• fatty meats (eg pork);
• White bread.
Important! It is important to note that a balanced diet for weight loss is completely incompatible with alcohol. Such drinks are fraught with slagging of the body. If a person decides to lose weight, it is recommended to refrain from drinking any alcoholic and carbonated drinks.
Sample menu of a balanced diet for a week
If you strictly follow the presented menu, in a week a person will be able to lose 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 excessive excess weight, a diet can give a better result.
Day 1
1. Morning. 100 grams of hercules (boiled, not packaged). You can add a little honey to it, a finely chopped apple.
2. Lunch. A fresh vegetable salad. Perfect cabbage with dill, seasoned with low-fat sour cream. When preparing a salad, it is not recommended to use salt and other spices.
3. An afternoon snack. 1 green apple and 100 grams of cottage cheese.
4. The evening. A glass of compote without sugar and a few cheesecakes (without sugar).
Day 2
1. Morning. A cup of black coffee does no harm. You can also eat a slice of dried bread and butter.
2. Lunch. Boiled potatoes - 2-3 pieces.
3. An afternoon snack. Green tea with a little milk.
4. The evening. Vegetables cooked in the oven (any other than potatoes).
Day 3
1. Morning. Breakfast is the same as the previous day.
2. Lunch. 2 boiled eggs, green tea without sugar.
3. An afternoon snack. It is allowed to eat 2-3 pieces of dark chocolate.
4. The evening. 150 grams of salad with dill and cucumbers seasoned with olive oil.
Day 4
1. Morning. 150 grams of fruit salad (apples, kiwi, pears) seasoned with natural yogurt.
2. Lunch. 150-200 ml of lean soup.
3. An afternoon snack. 1-2 green apples.
4. The evening. Salad with cabbage, seasoned with sour cream.
Day 5
1. Morning. A cup of natural black coffee, 1 boiled egg.
2. Lunch. Boiled potato salad seasoned with olive oil (100 grams).
3. An afternoon snack. 1 grapefruit, or 1 orange.
4. The evening. 100 grams of buckwheat and a small piece of boiled fish.
Day 6
1. Morning. Grated carrot salad with apple (sugar free), a glass of green tea.
2. Lunch. 100 grams of boiled chicken fillet, a glass of low-fat milk.
3. An afternoon snack. 1 green apple, or any citrus fruit.
4. The evening. Steamed vegetables (carrots, zucchini, cabbage). The main thing is to cook them without salt and spices in olive oil.
Day 7
1. Morning. A slice of bread and butter, 50 grams of dried fruit and green tea.
2. Lunch. Vegetable soup - serving 150-200 ml.
3. An afternoon snack. 1 orange, green tea with milk (removes excess fluid from the body).
4. The evening. Buckwheat with boiled fish - a total portion of not more than 150 grams.
After a week, a person will be able to enjoy an excellent result - the excess weight will go away, his overall health will improve. If desired, a balanced diet for weight loss can be extended for another 7 days, however, then you must definitely take a break in a month to avoid depletion of the body.
Important points in the organization of the diet
The balanced nutrition menu is designed in such a way that during the day a person will consume no more than 1500 Kcal - this is the optimal daily energy value of products for those who want to lose weight. The diet is tolerated quite easily, because the feeling of hunger will not bother. However, despite the simplicity and effectiveness of such a method of weight loss, there are several important nuances that must be followed.
Important points to build a diet
1. In no case should you give up breakfast - this is the most important meal of the whole day. If a person does not eat in the morning, metabolic processes in his body will slow down. In addition, there is a risk of a breakdown in food for lunch.
2. With a balanced diet you need to eat 4 times a day. Snacks are acceptable, but in this case only fruits and raw vegetables are allowed, they do not burden the stomach.
3. Before breakfast, in 20 minutes you need to drink a glass of clean still water. It is also necessary to do before each meal. Water starts the stomach, fills it, therefore, the risk of overeating is eliminated.
4. The interval between meals should be 4-5 hours, so that the digestive system has time to process food.
5. After eating, it is strictly forbidden to drink tea and water for 40 minutes.
6. A balanced diet is characterized by low calorie content, sometimes a person may feel weak. To avoid this, it is recommended to use pharmacy complexes of vitamins. They will make up for the lack of nutrients in the body, improve well-being.
7. Drinking regimen is very important. When the body lacks fluid, metabolic processes slow down, and the skin condition worsens. During the day you need to drink 8 glasses of water (minimum).
8. Physical activity is not prohibited, they will even be useful, will speed up the process of losing weight. Too overload your body is not necessary. If a person has not previously been involved in sports, for starters it is recommended that he accustom himself to do exercises in the mornings for 20-30 minutes. Running at bedtime (10-15 minutes) will also be extremely useful.
9. You can eat in the evening. The main thing is that the last meal was 3 hours before going to bed. By this time, the digestive system has time to process food.
Balanced diet - The right solution for those who want to find a slim and fit body. The method of weight loss has practically no contraindications. In the presence of diseases of the digestive system, during pregnancy and during lactation, it is recommended to consult your doctor before proceeding to a balanced diet.
Mono-diets and starvation are very harmful to the body. If a person is worried about being overweight, only a balanced diet for weight loss will help him cope with the problem. The technique is incredibly simple, does not require large expenditures, is easily tolerated. The main thing is to follow all the rules of a balanced diet, then the result will really surprise.
