Balanced diet

The balanced diet is called such food allowance at which the content of the main feedstuffs in a diet completely covers requirements of an organism.

Differences of the balanced diet from other diets

The healthy balanced nutrition helps to lose extra kilos without diets. The basis practically of any food is made by proteins, carbohydrates and fats. The diet most often is under construction on restriction of the most caloric components of food – fats and carbohydrates. And meanwhile they are also important for health of an organism, and they are present at due volume in the balanced diet.

Unlike the majority of diets, the balanced balanced diet allows to do without exception of any batteries of the diet.

The balanced menu for weight loss is much safer than various limiting diets because it is more physiologic for our organism.

To choose a special diet for weight reduction, with any problems with health it is previously best of all for people to consult to the doctor about degree of its safety. The menu of the balanced food for weight loss contains only products, useful to all people, and already on the basis of healthy food there is a natural weight reduction.

On the balanced diet weight is lost on average on 1 – 2 kg a week. Of course, in comparison with rigid diets, on the balanced diet weight loss speed absolutely small, but extra kilos leave for ever, and there are no cosmetic effects of weight loss in the form of flabby skin and flabby muscles.

Principles of formation of the balanced diet

In the healthy balanced nutrition the content of carbohydrates makes 40%, and proteins and fats on 30%. Such distribution of the main nutrients in the balanced diet allows to provide an organism with full-fledged construction material and energy, without harm for a metabolism.

The quantity drunk during a day of liquid is of great importance, specialists recommend to adhere to the lower bound of volume on the balanced diet in 1,5 liters. The broth eaten for lunch or soup, and also tea, coffee, compote or juice will enter this quantity. It is desirable that to a half of all liquid of the balanced menu for weight loss not carbonated mineral water made. A habit, useful to health, will drink a glass of cool mineral water to which it is possible to add a little lemon juice right after a dream.

On the balanced diet it is necessary to eat food approximately at the same time, the mode promotes the best digestion and digestion of nutrients. Portions have to be small – better to eat often, but gradually. In 2 hours prior to a dream it is recommended to drink a glass of kefir and is not till the morning any more. Between meals it is possible to drink mineral water, and also tea or coffee without sugar.

It is better to replace bread in the balanced diet with dietary small loafs or toasts, preference should be given to products from coarse flour. Animal fats recommend to replace on vegetable – olive or sunflower oil, and also with nuts.

The approximate menu of the balanced food for weight loss

This technique of the balanced diet means that the listed dishes will not be interchanged the position. Such order will allow to fight against excess weight more effectively. Daily exercises on half an hour on average speed will be excellent addition to the balanced balanced diet.

1 day:

• Breakfast – fresh fruit salad;
• Lunch – fresh vegetables oil salad, a toast, cottage cheese, vegetable soup;
• Afternoon snack – kefir, apple, cottage cheese;
• Dinner – fritters with apples.

2 day:

• Breakfast – unsweetened tea with a dietary small loaf;
• Lunch – boiled potatoes, the vegetable salad filled with olive oil;
• Afternoon snack – tea without sugar with milk and two teaspoons of jam;
• Dinner - boiled or stewed vegetables (not potatoes), quenelles meat, dried fruits compote.

3 day of the balanced diet:

• Breakfast – unsweetened coffee, a small loaf with a thin butter layer;
• Lunch – soup, tea without sugar with crouton;
• Afternoon snack – fresh fruit or vegetables (till 300 - 350), mineral water without gases;
• Dinner – 200 g of cabbage (at choice – broccoli, color, Bruxelles), tomato or garnet juice.

4 day:

• Breakfast – vegetable olive oil salad, a small loaf with a thin layer of butter;
• Lunch – 2 the cooked hard boiled eggs, vegetable salad, tomato juice;
• Afternoon snack – tea with milk without sugar, 20 – 30 g of bitter chocolate;
• Dinner – greens salad, cheese of firm grades, a small loaf.

5 day:

• Breakfast - tea without sugar, a small loaf with a thin butter layer;
• Lunch – the boiled potatoes filled with olive oil, fresh vegetables salad;
• Afternoon snack – 150 g of mix of nuts (walnut, almonds, a filbert), dried apricots, raisin;
• Dinner – the buckwheat or rice porridge (brown rice) filled with fried onions.

6 day of the balanced diet:

• Breakfast – fresh carrots olive oil salad, 50 g of sheep cheese;
• Lunch – meat boiled (at choice – low-fat beef of 300 g or chicken breast of 500 g), salad vegetable, stewed cabbage;
• Afternoon snack – apples, bananas, orange;
• Dinner – stewed vegetable marrows and tomatoes (it is possible to replace with eggplants), a small loaf.

7 day:

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

The balanced diet according to Fricker

The recipe of this diet is from Europe, and its distinctive feature is that there is no special menu. Month of food on Fricker's diet allows to dump 5 – 7 kg of excess weight.

This balanced diet consists in observance of four rules of food.

Products rich with protein – fish, meat, cold appetizers, eggs – are recommended to be used during a lunch, surely combining them with vegetables. Each meal should be completed in the portion from 200 g of fresh vegetables or fruit. From a diet of the balanced diet it is necessary to remove all pastries, sweets and candies, and also in the morning and to drink on 1 spoon of olive oil in the evening.