Balanced diet for weight loss for a month: menu and instructions to help

Rule 1. Eat as much as you need

And we're not talking about hunger. A person’s daily diet should contain as many calories as he can burn during that day.

. Otherwise, you will either start to lose weight or gain weight. And, most likely, gain weight, since a modern person moves very little and does not forget to eat.

The energy value of foods and energy consumption are measured in calories. You will spend from 1200 kilocalories per day, which includes basic expenses for maintaining the body’s work and temperature, as well as minimal physical activity. The more you move, the more calories you can afford.

The ABCs of healthy eating

20 simple facts about how to eat right will help you build a balanced diet for health and well-being.

The databases on our website will help you comply with this rule: the most accurate table of calorie content of foods, which was prepared with the support of the Research Institute of Nutrition of the Russian Academy of Medical Sciences, and a table of calorie consumption for various activities: from washing dishes to skiing.

Japanese diet for 14 days

Unfortunately, it is not recommended to use this method of losing weight for more than two weeks. This may affect your health; such a diet is highly not recommended during pregnancy, breastfeeding or menopause. Basic recommendations:

• Products. Fish, chicken protein and rye bread crackers are the main diet. In addition, you are allowed to eat vegetables and fruits in any quantity, lean meats, and prepare salads with olive oil. You can drink kefir, green tea without sugar, and be sure to drink plenty of water.
• Three main meals. It will be difficult for you to maintain such a diet, but the Japanese diet has the longest lasting effect. The main thing is no arbitrary snacks!
• Preparation. The delicate process of losing weight requires at least a week to properly prepare and cleanse your body.

The menu for each day will look like this:

1. Breakfast. Coffee or unsweetened tea with a couple of crackers.

1. Dinner. 2 boiled eggs, raw vegetables or salads made from them, 200 g of baked fish with lemon juice. A glass of tomato juice or a mug of tea of ​​your choice.

1. Dinner, Chicken breast or any fruit, boiled beef, a glass of kefir, salad (one of your choice).

Rule 5. Eat more often

Paradoxically, in order not to gain weight, you need to eat more often

. Have a hearty breakfast and then eat small meals 4-5 times a day. This way you will never feel hungry and will be able to control the quality and quantity of food you eat.

How to give up excess sugar

Tea with sweets is a common ritual. But the amount of sugar in the diet must be reduced - it leads to excess weight. Find out how you can control your sugar calories.

A balanced diet for weight loss for a month - the method of Svetlana Fus

Well-known expert nutritionist Svetlana Fus presented her unique method, which does not contradict the basic rules of losing weight. The menu is divided into two periods, each of which includes two weeks. The total duration of weight loss is 28 days. The predicted result is approximately 10 kg.

Menu for the first two weeks

• For breakfast, prepare a handful of cottage cheese with any dried fruits.
• For second breakfast, we drink a cup of green tea with pieces of cheese;
• For lunch, cook lean meat, steamed or in the oven, and serve with salad.
• For an afternoon snack, peel two walnuts, washed down with kefir.
• Cook buckwheat with baked vegetables before bed.

Menu for the second period

• In the morning you need to prepare a light omelet, eat raw vegetables and cheese.
• Lunch includes one orange and fruit yoghurt.
• For lunch, cook cabbage soup with pieces of stewed beef.
• Two walnuts and yogurt.
• Boiled breast and raw vegetables.

Rule 7. Limit fat content

Fat is essential: Sunflower, olive, corn oils and fish oils contain vitamins and essential fatty acids. However, in the daily diet of a city dweller there is an excess of fat without any useful load.

, but brings it closer to atherosclerosis and coronary heart disease.

Choose foods with a low percentage of fat, replace fried foods with boiled or baked ones, and use non-stick cookware to reduce the amount of fat when cooking. Remember that vegetable oils also contain fat, and limit yourself to a teaspoon of oil per person when dressing your salad.

What should a healthy diet be like for women?

Proper nutrition presupposes a sufficient amount of proteins, fats, carbohydrates and other elements that you get from food for your weight.

Many people think that to lose weight you need to eat only buckwheat and chicken . This is not entirely true. Your diet depends on many factors.

Also, many girls are afraid of fatty and high-calorie foods. For example, nuts are very fatty and therefore high in calories.

But these fats are healthy, they stimulate fat burning. And the female body generally needs fats.

Your diet should contain about 1 g of fat per 1 kg of weight. But this does not mean that you can safely stuff fried potatoes. You need to give preference to unsaturated fats - they are healthy.

Protein should be approximately 1.5-2 g per kg of weight. You can play with carbohydrates depending on your goals.

To make it more clear to you, I will give you a list of products from which you can get all these proteins, fats and carbohydrates.

You will find proteins in foods such as:

1. Meat (beef, chicken, turkey, etc.) is probably the most popular source of protein among the Kachat. Choose meat that has the least fat, usually chicken and turkey breast. If you choose, for example, pork, then it contains a lot of animal fat, you can’t eat a lot of it, otherwise you risk becoming what you eat.
2. Seafood - the choice here is very diverse; there are so many different creatures in the sea that you could spend your whole life and not eat even half of its inhabitants. A stone in the garden for those who say that proper nutrition is not varied. In addition, seafood also contains fats, healthy ones at that.
3. Dairy products (cottage cheese, kefir, milk, cheese) are a very good source of protein for building powerful muscles, but I would not advise girls to throw these products into both cheeks. The fact is that milk contains a lot of animal fat, if the pack says 0%, then don’t rush to fill your entire cart with these products, the benefits of such “low-fat” products are not as much as you think. Milk also retains water, so don’t be surprised if you throw in a plate of cottage cheese before going to bed, and in the morning you have +2 kg on the scale and cheeks like a hamster. The verdict is this: it’s possible, if you’re careful.
4. Eggs are the best source of protein for our body. It is digestible easily and naturally, like in a fairy tale. Just don’t eat a lot of yolks, animal fat is also hidden there.

Healthy fats are found in foods such as:

• nuts;
• vegetable oils;
• fatty fish;
• avocado.

Carbohydrates are found in many foods we eat.
But they are different.

To put it simply, there are “fast” and “slow” carbohydrates.

You need slow ones, which have a lower glycemic index and do not cause insulin to jump.

You will find these carbohydrates here:

1. Cereals . Everyone has bags of buckwheat stored in bags for a reason. Oatmeal there too. More rice. There are so many of them, you can’t count them on your fingers.
2. Legumes . Also an excellent source of carbohydrates. For example, lentils, beans. There's also quite a lot of protein there. But this is plant protein, it is digested worse than animal protein, may vegans forgive me.
3. Cereals . If you feel and believe in your heart that your ancestors were like spaghetti, looking at the tiled roofs somewhere in Italy, and you can’t imagine a day without pasta, then you can get carbohydrates from pasta, but only hard varieties.
4. Vegetables . These are also carbohydrates, and the coolest ones are fiber. There can never be too many vegetables.
5. Fruits . Just choose those with a lower glycemic index, such as citrus fruits.

What to eat

An example of a weekly reduced-calorie diet menu is shown in the table below. You can swap meals around and replace them according to your preferences. The main thing is that the food is as healthy as possible.

Example of a low-calorie diet menu for a week

Recipes for dietary dishes: a table to help those losing weight

The ingredients in the table are indicated for one serving.