It is accepted that about 30 kcal / kg should be considered normal weight and this depends largely on the sex, age and physical activity of the person. 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's a good idea to follow a longer balanced diet that emphasizes on 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 with diabetes.
Day 1
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, sour fruit without sugar;
Dinner: 2 poached eggs with low-fat yogurt.
Days 2
Breakfast: 250 g of natural oatmeal with 2 tablespoons of low-fat yogurt;
Lunch: 100 ml of vegetable soup, 150 g chicken with cabbage, 100 g of red tomatoes;
Dinner: 150 g lentil stew, 1 cup of ayran.
Days 3
Breakfast: 1 slice of wholemeal bread, baked with low-fat cheese, 1 cup low-fat milk;
Lunch: 100 g of vegetable soup, 150 g beef with peas, 100 g of carrot salad, 1 cup dietary plum compote;
Dinner: 150 g wholemeal spaghetti with tomato sauce, 150 g low-fat milk with fruit of your choice.
Days 4
Breakfast: 1 slice of wholemeal bread with ham, 1 cup fresh low-fat milk;
Lunch: 100 g of vegetable soup, 100 g grilled mackerel, 100 g of boiled vegetable salad, 100 g of sugar-free compote;
Dinner: 250 g of mushroom cream soup and 1 cup of ayran.
Day 5
Breakfast: 1 boiled egg, 1 slice of wholemeal bread, 50 g skimmed cottage cheese;
Lunch: 100 g of vegetable soup, 150 g stuffed peppers with minced meat, 100 g of fresh vegetable salad, 1 banana;
Dinner: 150 g of stew with spinach and white cheese, 1 slice of wholemeal bread.
Day 6
Breakfast: 1 slice of wholemeal bread, 50 g of white cheese and 1 tomato;
Lunch: 100 g of vegetable soup, 100 g grilled chicken steak, 100 g of fresh salad, 100 g of dietary dessert of your choice;
Dinner: 250 g of stewed vegetables, 100 g of Snow White salad.
Day 7
Breakfast: 200 g of muesli with 2 tablespoons of 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 green bean soup or zucchini, 1 cup of ayran.
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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