What is balance diet, balanced diet means the following a person receives daily with food is the amount of nutrients that the body need it to stay healthy. One should always keep in mind that excess nutrients in the body can cause the same disorder as their fault. Therefore a mistake to think that a balanced diet – is food, which is used for weight loss.
What is a balanced diet?
A balanced diet is not the same for all people. A daily energy need of the individual depends on various parameters, which include the metabolic rate, age, sex of the person, and the degree of physical activity. So, for example, pregnant women or women who are breastfeeding, have high energy requirements, which make them a fortune. Of course, a balanced diet for women in this phase of their lives will not have anything to do with the diet, which offers balanced nutrition for weight loss.
However, we can always tell the general rules of balanced nutrition. Daily energy needs of our
body products cover five major groups.
Here they are:
bread, rice, cereal and pasta;
fruits and vegetables;
meat and fish;
fats, oils and sweets.
Include foods from each group in your daily menu – this means a balanced diet.
Can I use a balanced diet for weight loss?
Yes, we do not forget about the fundamental rules. They require us to observe in your diet the following relations:
15 to 20% of daily protein foods should be covered – such as red meat, fish and poultry;
50 to 60% of daily food should be covered with carbohydrates – such as bread, rice, pasta, potatoes, fruits, vegetables, beans;
total fat should range from 20 to 30%. It should not exceed 30% of our total energy needs, that is, 33 grams of fatty substances on 1000 calories. Of this, only 10% fat may be of animal origin, that is 11 grams per 1,000 calories.
Menu balanced diet for weight loss for the week
To conclude our discussion of a balanced diet, we offer you several options menu for weight loss – you can take it as an example of a balanced diet for a week.
1 slice of bread (or 2 crackers) + 30 grams of low-fat cheese;
1 cup milk 1.5% fat + 1 slice of bread (30 grams) with honey or marmalade;
1 cup milk 1.5% fat + 30 grams of cereal or 2 crackers.
2 or 1 cup of fruit juice without sugar.
cooked without oil omelet of two eggs with mushrooms, onions, green peppers + 1 small serving of vegetable salad with two teaspoons of olive oil + 1 slice of bread;
120 grams of cooked meat + 1 small serving of vegetable salad with a tablespoon of olive oil + 1 slice of bread;
1 small serving of cooked beans with a tablespoon of olive oil + 30 grams of low-fat cheese;
2 pork kebab + 1 + 1 cake lean small portion of green salad with two teaspoons of olive oil;
1.5 servings small eggplant, baked with tomatoes, with one tablespoon of olive oil + 4 small pieces of boiled potatoes + 30 grams of low fat cheese + 1 slice of bread;
150 grams of broiled fish + 100 grams of boiled potatoes + 1,5 cooked carrots with one teaspoon of olive oil;
200 grams of cooked pasta + 50 grams of low fat cheese + 1 small portion of salad of carrots or tomatoes with 4-5 olives and two teaspoons of olive oil.
1% fat yogurt 0-2 + 2 fruit;
1% fat yogurt 0-2 + 1 teaspoon honey + 8.10 + 2 nut crackers;
1% fat yogurt 0-2 + 2 teaspoons of jam + 8.10 tonsils;
1 toast with 1 piece (30 g) of low-fat cheese, tomato, 1 slice of ham boiled turkey;
1 cup milk 0-2% fat + 50 grams of cereal.
Reduced diet balanced diet can be rapid diet, because it helps to lose those extra pounds in a short time. At the same time, this diet is an example of a balanced diet for weight loss, following which you will always feel satiated.