2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
It is generally accepted that about 30 kcal / kg should be considered normal weight, depending largely on the person's gender, age and physical activity. Generally speaking, for men aged 25-50 years, the intake should be about 2,400 kcal / day, and for women about 2,000 kcal / day.
If you are overweight and want to lose weight, it is good to follow a longer balanced diet, emphasizing lower calorie intake.
You can make such a diet yourself if you know which products contain how many calories, but this can take a long time. Here is an example of a weekly balanced diet that is suitable even for people suffering from diabetes.
One day
Breakfast: 1 slice of wholemeal bread spread with lutenitsa and tea or coffee without sugar;
Lunch: 100 ml light vegetable soup, 100 g stewed white fish, fruit sour without sugar;
Dinner: 2 Panagyurishte eggs with low-fat yogurt.
2 days
Breakfast: 250 g natural oatmeal with 2 tablespoons low-fat yogurt;
Lunch: 100 ml of vegetable soup, 150 g of chicken with cabbage, 100 g of red tomatoes;
Dinner: 150 g of lentil stew, 1 tsp kefir.
3 days
Breakfast: 1 slice of wholemeal bread, baked with low-fat cheese, 1 tsp low-fat milk;
Lunch: 100 g of vegetable soup, 150 g of beef with peas, 100 g of carrot salad, 1 tsp dietary plum compote;
Dinner: 150 g wholemeal spaghetti with tomato sauce, 150 g low-fat milk with fruit of your choice.
4 days
Breakfast: 1 slice of wholemeal bread with ham, 1 tsp fresh low-fat milk;
Lunch: 100 g of vegetable soup, 100 g of grilled mackerel, 100 g of cooked vegetable salad, 100 g of sugar-free compote;
Dinner: 250 g of mushroom cream soup and 1 tsp kefir.
5 days
Breakfast: 1 boiled egg, 1 slice of wholemeal bread, 50 g of low-fat cottage cheese;
Lunch: 100 g of vegetable soup, 150 g of stuffed peppers with minced meat, 100 g of fresh vegetable salad, 1 banana;
Dinner: 150 g of stew with spinach and cheese, 1 slice of wholemeal bread.
6 days
Breakfast: 1 slice of wholemeal bread, 50 g of cow's cheese and 1 tomato;
Lunch: 100 g vegetable soup, 100 g chicken [grilled steak], 100 g fresh salad, 100 g diet dessert of choice;
Dinner: 250 g of stewed vegetables, 100 g of Snow White salad.
7 days
Breakfast: 200 g muesli with 2 tablespoons yogurt;
Lunch: 100 g of vegetable soup, 200 g of beef with tomatoes, 100 g of boiled potato salad;
Dinner: 250 g of stew or soup of green beans or zucchini, 1 tsp kefir.
Every day you can make 2 snacks, during which you can eat 1 fruit of your choice, but without a banana. Vegetable soups and salads are prepared without potatoes and rice, unless explicitly mentioned.
If you want your diet to be successful, you should set aside at least 30 minutes each day for exercise.
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