Balance day
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Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.
The balance day was invented by the Dutch Nutrition Centre. For all other days see the Disk of 5. A balance day is a day on which you compensate for what you ate or drank too much the day before.
On the homepage you can compare balance days with different diets.
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The aim of a balance day is to help you avoid gaining weight (e.g. because you ate a bag of crisps the day before). The goal is to keep your calorie intake in balance.
The advice here is to eat and drink fewer calories than normal (check how many calories you need per day on the calorie counting page). This is how you compensate for what you ate or drank too many calories the day before. For example, go for a breakfast of 200-350 calories, a lunch of 350-600 calories and dinner of 375-750 calories.
On your balance day, eat lots of fruits and vegetables. Make sure you get a good dose of vitamins and minerals. Above all, eat or drink less (or none) fatty products or products with added sugars.
On your balance day, you can also choose to burn off the extra calories by exercising more than usual. For example, do 20 minutes of intensive interval cardio training.
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Consult your doctor or dietician before starting this (or any) diet, especially if you have diabetes.
This page has been checked, and warnings have been added by, Jolande, dietician. Read more here.
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(Example) Intensive interval cardio for 20 minutes
In times of plenty you eat a lot and in times of scarcity you eat less. This is how our bodies have been designed for centuries. Unfortunately, with today's abundance and the ever-present presence of food, the balance is increasingly unbalanced. The balance day is a great tool for keeping your weight stable and could also serve as a basis for losing weight. It is based on the Disk of 5/WHO recommendations, so it is complete in terms of nutrients.
With the professional help of a dietitian it should be easier to reach your goals. Please contact a dietician in your area or talk to a doctor before starting any diet.
Please take note that most diets do not have a scientific basis.
Consult your doctor or dietician before starting a diet, especially if you have a chronic condition like diabetes, cardiovascular disease, lung disease or kidney disease.
If you think you might have an eating disorder (like anorexia or bulimia), it is important to look for professional help. Contact your (house) doctor or find help elsewhere. Here you can find a list of several websites that can provide (online) help. These sites also provide information for people that know someone with an eating disorder.