Features of low-calorie diets for weight loss. Low-calorie diets Low-calorie menu for weight loss
- Efficiency: from 1 to 5 kg per week (depending on the diet option)
- Deadlines: from 1 week
- Products cost: from 100 to 150 rubles. in a day
General rules
All low-calorie or low-calorie diets for weight loss (NCD) are based on the principle of daily strict reduction in the number of calories consumed and restriction of the usual diet, so if you want to get rid of extra pounds of weight using this dietary method, you will have to accurately calculate the calorie content of foods eaten, which takes time and attention. In addition, a low-calorie diet will be effective only if the daily menu is correctly compiled, in which it is necessary to take into account not only the calorie content of all dishes, but also the content of nutrients in them, which primarily include fats, proteins and carbohydrates.
It is natural that best result a similar diet in terms of weight loss will be achieved by people using individual balanced diet, purposefully developed by a nutritionist, taking into account all the needs and characteristics of each human body individually, however, a self-selected menu using a table of calories and nutrients will help get rid of excess body fat.
When compiling a dietary diet, it is necessary to pay attention to the following circumstances:
- age (speed);
- gender (men need a more high-calorie diet than women, approximately 200-300 kcal per day);
- weight and habitual diet (the greater the body weight and the habit of eating excessive amounts of unhealthy foods, the more difficult it is to adhere to a reduced nutritious diet);
- chronic diseases (some disease states are contraindications to such a diet, others may worsen during its observance);
- lifestyle (physical activity requires the consumption of more calories);
- psychological attitude (degree decision lose weight with this diet and the ability to follow all its rules).
The mechanism of action of a low-calorie diet
As you know, the human body receives the main energy from the food consumed and subsequently spends it on the processes of internal (organ functioning, cell division and growth, metabolism, etc.) and external (physical activity) life.
It is customary to consider the well-known kilocalories (kcal) as a unit of energy measurement, with a lack of intake of which from the outside, the body is forced to replenish their deficit by burning previously accumulated fat reserves. It is on this process that the principle of low-calorie diets is built, which, by restricting calorie intake, "force" the human body to borrow them from adipose tissue, thereby reducing its volume, which leads to a decrease in overall weight.
Calorie calculation
On the given time There are several template recommended calorie reduction guidelines for low-calorie diets that are based on averages of energy intake and energy expenditure.
Standard low-calorie dietary schemes are most often designed to reduce the number of calories to an average of 1500 or 1200 per day (in the express version up to 800 kcal), however, they will only be correct in the case of a previous daily intake of about 2000 calories and therefore are not entirely accurate. . Theoretically, a low-calorie diet can be considered any dietary food that reduces the energy value of the usual diet by 300-500 calories from their daily consumption.
Thus, the initial calculation of the required reduction in calorie intake should first of all be based on the existing body weight, the average number of daily calories in and out, as well as the goal of losing weight. With significantly exceeded weight indicators and large daily food intake, it is necessary to reduce the number of incoming calories gradually and only over time switch to standard low-calorie diet regimens. For example, if you eat 3,000 calories per day, you should initially reduce their number to only 2,250 for at least a week.
To calculate the existing metabolism and its subsequent adjustment, you can use special formulas and tables (for example, Harris-Benedict or Muffin Jeora ), which can be easily found on the Internet, but it is better to entrust this matter to a nutritionist who is able to assess all the nuances of the problem and develop an adequate solution to eliminate it.
In general terms, to calculate a low-calorie diet, the following conditions must be met:
- calculate the number of incoming calories (all food consumed throughout the day);
- determine the number of calories consumed (energy spent during the day for basic metabolism, work, leisure, etc.);
- reduce the calorie content of the daily menu in such a way as to create a 20-30% energy deficit, which will be replenished by burning body fat.
Basic principles of a low-calorie diet
The classic version of a low-calorie diet was created on the basis of a number of important rules, the implementation of which contributes to weight loss, and often even leads to an improvement in the functionality of the human body:
- it is necessary to practice a fractional diet, dividing the daily volume of food intake into 5-6 separate meals;
- the final meal should be practiced at least 4 hours before bedtime;
- consumed food is best baked in the oven, steamed or boiled in boiling water;
- the daily rate of fat should not exceed 80 grams, while preference should be given to vegetable fats (nuts, butter, seeds);
- the daily limit of complex carbohydrates (fruits, cereals, vegetables) should be limited to 100 grams;
- proteins must predominate in the nutritious diet, then weight loss will occur due to the burning of fat mass, and not by reducing muscle tissue;
- it is necessary to limit the intake of animal fats and salt into the body, and exclude simple carbohydrates (sugar) completely;
- it is also necessary to remove alcohol and all kinds of sweets from the nutritious diet;
- the diet must include a sufficient amount of trace elements, and water (approximately 1.5 liters per day).
Varieties
At this time, there are 3 main types of low-calorie diet - basic , moderately limited and extreme , which differ in the recommended number of calories consumed per day, their duration and the amount of overweight pounds lost. The choice of a dietary option is naturally the prerogative of each individual person who wants to lose weight, but it should be approached carefully and thoughtfully.
It is worth noting that different sources quite often publish different recommendations on the amount of daily calorie intake required while observing one or another dietary regimen. For example, it is not uncommon to find the main diet option, the number of calories in which is indicated by the number 1800 kcal, which differs from the average daily food intake of women (2000 kcal) by only 200 kcal and is unlikely to lead to weight loss. Similarly, on the Internet you can come across a menu of low-calorie diet for weight loss, limited to 500 kcal or even 350 kcal per day. Such a "calorie-free" diet is comparable to fasting and, most likely, will cause the depletion of all body reserves, loss of strength, exacerbation chronic pathologies and possibly the emergence of new diseases.
Main (basic)
The basic low-calorie diet is the safest and recommended for people who lead an active physical lifestyle. Such a diet is designed for a daily intake of 1400-1600 calories and is the reference for gradual weight loss without any significant nutritional deprivation. Theoretically, the main diet can continue for an unlimited time, but most often it is planned for a month, during which, on average, you can lose 2-3 kilograms of excess weight. An increase in physical activity can almost double this result.
moderately limited
A moderately limited version of a low-calorie diet involves eating in the amount of 1100-1300 calories per day and is more suitable for people who are not burdened with heavy physical labor. The calorie content of this type of diet is on the border of the minimum recommended calorie intake for women (1200 kcal / day) and therefore requires caution and the absence of any serious health problems. The duration of a moderately restricted low-calorie diet is usually 14-30 days. On average, for a week of such a nutritional regimen, you can get rid of 1.5-2 kilograms of excess body weight.
An extreme version of a low-calorie diet is allowed to be observed only by completely healthy people with slightly overweight. This dietary option limits the daily diet to 650-950 calories and can last a maximum of 7-10 days. It is also possible to use this dietary regimen once a week as unloading day during the above diets. The average loss of fat mass for 1 week of such a diet is 3-5 kilograms.
Approved Products
The basis of any low-calorie diet should be dishes with a minimum fat content and a predominance of fiber and protein. Depending on the selected dietary regimen, the amount of food consumed also varies, the energy value and calorie content of which must first be calculated using special tables.
Throughout any kind of low-calorie diet, you can include in the diet:
- bakery products made from coarsely ground wheat and rye flour, as well as bran bread;
- lean veal, beef, rabbit meat, as well as turkey and chicken meat (lean lamb and pork can be consumed in limited quantities);
- low-fat varieties of fish and seafood with a minimum fat content;
- barley, pearl barley and buckwheat;
- low-fat kefirs and cottage cheese (sometimes you can treat yourself to low-fat varieties of cheese);
- chicken eggs in the form of omelettes or hard-boiled;
- raw vegetables and greens (cabbage, lettuce, tomatoes, radishes, cucumbers, pumpkin, zucchini, etc.);
- unsweetened fruits, berries, as well as fresh juices and compotes based on them (citrus fruits, apples, cherries, pears, etc.);
- nuts (walnuts, cashews, etc.);
- vegetable oil (a small amount in salads and other dishes);
- tea (preferably green), herbal infusions, coffee, mineral water without gas.
Important! All dishes from the above foods should be baked in the oven, steamed or boiled in boiling water.
Table of allowed products
Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
Vegetables and greens |
||||
eggplant | 1,2 | 0,1 | 4,5 | 24 |
zucchini | 0,6 | 0,3 | 4,6 | 24 |
cabbage | 1,8 | 0,1 | 4,7 | 27 |
cilantro | 2,1 | 0,5 | 1,9 | 23 |
green onion | 1,3 | 0,0 | 4,6 | 19 |
onion | 1,4 | 0,0 | 10,4 | 41 |
carrot | 1,3 | 0,1 | 6,9 | 32 |
cucumbers | 0,8 | 0,1 | 2,8 | 15 |
parsnip | 1,4 | 0,5 | 9,2 | 47 |
squash | 0,6 | 0,1 | 4,3 | 19 |
salad pepper | 1,3 | 0,0 | 5,3 | 27 |
parsley | 3,7 | 0,4 | 7,6 | 47 |
salad | 1,2 | 0,3 | 1,3 | 12 |
beet | 1,5 | 0,1 | 8,8 | 40 |
celery | 0,9 | 0,1 | 2,1 | 12 |
asparagus | 1,9 | 0,1 | 3,1 | 20 |
tomatoes | 0,6 | 0,2 | 4,2 | 20 |
pumpkin | 1,3 | 0,3 | 7,7 | 28 |
dill | 2,5 | 0,5 | 6,3 | 38 |
zucchini | 1,5 | 0,2 | 3,0 | 16 |
spinach | 2,9 | 0,3 | 2,0 | 22 |
Fruit |
||||
pineapples | 0,4 | 0,2 | 10,6 | 49 |
oranges | 0,9 | 0,2 | 8,1 | 36 |
cherry | 0,8 | 0,5 | 11,3 | 52 |
grapefruit | 0,7 | 0,2 | 6,5 | 29 |
pears | 0,4 | 0,3 | 10,9 | 42 |
kiwi | 1,0 | 0,6 | 10,3 | 48 |
mango | 0,5 | 0,3 | 11,5 | 67 |
tangerines | 0,8 | 0,2 | 7,5 | 33 |
peaches | 0,9 | 0,1 | 11,3 | 46 |
apples | 0,4 | 0,4 | 9,8 | 47 |
Berries |
||||
cowberry | 0,7 | 0,5 | 9,6 | 43 |
blackberry | 2,0 | 0,0 | 6,4 | 31 |
raspberry | 0,8 | 0,5 | 8,3 | 46 |
currant | 1,0 | 0,4 | 7,5 | 43 |
blueberry | 1,1 | 0,4 | 7,6 | 44 |
Nuts and dried fruits |
||||
walnuts | 15,2 | 65,2 | 7,0 | 654 |
Pine nuts | 11,6 | 61,0 | 19,3 | 673 |
cashew nuts | 25,7 | 54,1 | 13,2 | 643 |
pistachios | 20,0 | 50,0 | 7,0 | 556 |
Cereals and cereals |
||||
buckwheat | 4,5 | 2,3 | 25,0 | 132 |
barley porridge | 3,1 | 0,4 | 22,2 | 109 |
barley porridge | 3,6 | 2,0 | 19,8 | 111 |
Bakery products |
||||
bread with bran | 7,5 | 1,3 | 45,2 | 227 |
rye bread | 11,0 | 2,7 | 58,0 | 310 |
whole grain bread | 10,1 | 2,3 | 57,1 | 295 |
Dairy |
||||
skimmed milk | 2,0 | 0,1 | 4,8 | 31 |
kefir 1.5% | 3,3 | 1,5 | 3,6 | 41 |
sour cream 10% (low fat) | 3,0 | 10,0 | 2,9 | 115 |
fermented baked milk 1% | 3,0 | 1,0 | 4,2 | 40 |
buttermilk | 3,3 | 1,0 | 4,7 | 40 |
acidophilus 1% | 3,0 | 1,0 | 4,0 | 40 |
natural yoghurt 2% | 4,3 | 2,0 | 6,2 | 60 |
Cheese and cottage cheese |
||||
brynza cheese (from cow's milk) | 17,9 | 20,1 | 0,0 | 260 |
brynza cheese (from sheep's milk) | 14,6 | 25,5 | 0,0 | 298 |
cottage cheese 0.6% (low fat) | 18,0 | 0,6 | 1,8 | 88 |
Meat products |
||||
lean pork | 16,4 | 27,8 | 0,0 | 316 |
boiled beef | 25,8 | 16,8 | 0,0 | 254 |
beef stew | 16,8 | 18,3 | 0,0 | 232 |
boiled veal | 30,7 | 0,9 | 0,0 | 131 |
rabbit | 21,0 | 8,0 | 0,0 | 156 |
Bird |
||||
chicken breast | 23,2 | 1,7 | 0,0 | 114 |
chicken fillet | 23,1 | 1,2 | 0,0 | 110 |
turkey leg | 18,4 | 6,4 | 0,0 | 131 |
boiled turkey fillet | 25,0 | 1,0 | - | 130 |
Eggs |
||||
omelette | 9,6 | 15,4 | 1,9 | 184 |
boiled chicken eggs in a bag | 12,7 | 11,5 | 0,7 | 157 |
boiled chicken eggs | 12,9 | 11,6 | 0,8 | 160 |
Fish and seafood |
||||
boiled fish | 17,3 | 5,0 | 0,0 | 116 |
squid | 21,2 | 2,8 | 2,0 | 122 |
mussels | 9,1 | 1,5 | 0,0 | 50 |
scallop | 17,0 | 2,0 | 3,0 | 92 |
cod | 17,7 | 0,7 | - | 78 |
boiled oysters | 14,0 | 3,0 | - | 95 |
hake | 16,6 | 2,2 | 0,0 | 86 |
Oils and fats |
||||
vegetable oil | 0,0 | 99,0 | 0,0 | 899 |
olive oil | 0,0 | 99,8 | 0,0 | 898 |
sunflower oil | 0,0 | 99,9 | 0,0 | 899 |
Soft drinks |
||||
mineral water | 0,0 | 0,0 | 0,0 | - |
coffee | 0,2 | 0,0 | 0,3 | 2 |
green tea | 0,0 | 0,0 | 0,0 | - |
black tea | 20,0 | 5,1 | 6,9 | 152 |
Juices and compotes |
||||
Pineapple juice | 0,3 | 0,1 | 11,4 | 48 |
Orange juice | 0,9 | 0,2 | 8,1 | 36 |
Cherry juice | 0,7 | 0,0 | 10,2 | 47 |
Apple juice | 0,4 | 0,4 | 9,8 | 42 |
Wholly or partially restricted products
When following a low-calorie diet, you should refuse to eat:
- sugar and other sweeteners;
- fried, spicy and smoked dishes;
- fatty animal and poultry meat;
- all sausages;
- scrambled eggs and other fried foods with egg yolk;
- fatty fish and seafood;
- any canned food (meat, fish, etc.);
- flour and pasta;
- dairy products with a high fat content (sweet yoghurts, cheese curds, fatty cottage cheese, fermented baked milk, etc.);
- salty and fatty cheeses;
- ketchups, mayonnaises and other prepared sauces with starch and stabilizers;
- pickled and salted vegetables;
- sweets (ice cream, puddings, cakes, jams, sweets, etc.);
- alcoholic and low alcohol drinks;
- factory nectars, juices and cocoa;
- cooking and animal fats.
In turn, it is necessary to significantly limit (best to completely eliminate) the consumption of:
- salt, as well as other seasonings and spices;
- dishes from legumes and potatoes;
- sweet berries, fruits and dried fruits (grapes, figs, bananas, raisins, etc.);
- porridge like semolina, rice and oatmeal;
- natural delicacies (honey, jelly, etc.).
Table of prohibited products
Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
Vegetables and greens |
||||
canned vegetables | 1,5 | 0,2 | 5,5 | 30 |
peas | 6,0 | 0,0 | 9,0 | 60 |
potato | 2,0 | 0,4 | 18,1 | 80 |
corn | 3,5 | 2,8 | 15,6 | 101 |
soy | 34,9 | 17,3 | 17,3 | 381 |
beans | 7,8 | 0,5 | 21,5 | 123 |
Fruit |
||||
bananas | 1,5 | 0,2 | 21,8 | 95 |
Berries |
||||
grape | 0,6 | 0,2 | 16,8 | 65 |
Nuts and dried fruits |
||||
raisin | 2,9 | 0,6 | 66,0 | 264 |
dried apricots | 5,2 | 0,3 | 51,0 | 215 |
dried apricots | 5,0 | 0,4 | 50,6 | 213 |
dates | 2,5 | 0,5 | 69,2 | 274 |
prunes | 2,3 | 0,7 | 57,5 | 231 |
Snacks |
||||
potato chips | 5,5 | 30,0 | 53,0 | 520 |
caramel popcorn | 5,3 | 8,7 | 76,1 | 401 |
popcorn salty | 7,3 | 13,5 | 62,7 | 407 |
Cereals and cereals |
||||
semolina | 3,0 | 3,2 | 15,3 | 98 |
oatmeal | 3,2 | 4,1 | 14,2 | 102 |
rice | 6,7 | 0,7 | 78,9 | 344 |
Flour and pasta |
||||
wheat flour of the 1st grade | 10,6 | 1,3 | 67,6 | 331 |
pasta | 10,4 | 1,1 | 69,7 | 337 |
noodles | 12,0 | 3,7 | 60,1 | 322 |
ravioli | 15,5 | 8,0 | 29,7 | 245 |
paste | 10,0 | 1,1 | 71,5 | 344 |
pancakes | 6,1 | 12,3 | 26,0 | 233 |
vareniki | 7,6 | 2,3 | 18,7 | 155 |
dumplings | 11,9 | 12,4 | 29,0 | 275 |
Bakery products |
||||
long loaf | 7,5 | 2,9 | 50,9 | 264 |
buns | 7,2 | 6,2 | 51,0 | 317 |
donuts | 5,8 | 3,9 | 41,9 | 215 |
bagel | 7,9 | 10,8 | 57,2 | 357 |
bread | 7,5 | 2,1 | 46,4 | 227 |
Confectionery |
||||
jam | 0,3 | 0,2 | 63,0 | 263 |
jam | 0,3 | 0,1 | 56,0 | 238 |
candy caramel | 0,0 | 0,1 | 96,2 | 362 |
candies | 4,3 | 19,8 | 67,5 | 453 |
cookie | 7,5 | 11,8 | 74,9 | 417 |
cake | 3,8 | 22,6 | 47,0 | 397 |
jam | 0,4 | 0,2 | 58,6 | 233 |
gingerbread | 5,8 | 6,5 | 71,6 | 364 |
dough | 7,9 | 1,4 | 50,6 | 234 |
Ice cream |
||||
ice cream | 3,7 | 6,9 | 22,1 | 189 |
Cakes |
||||
cake | 4,4 | 23,4 | 45,2 | 407 |
Chocolate |
||||
chocolate | 5,4 | 35,3 | 56,5 | 544 |
Raw materials and seasonings |
||||
ketchup | 1,8 | 1,0 | 22,2 | 93 |
mayonnaise | 2,4 | 67,0 | 3,9 | 627 |
honey | 0,8 | 0,0 | 81,5 | 329 |
sugar | 0,0 | 0,0 | 99,7 | 398 |
salt | 0,0 | 0,0 | 0,0 | - |
tomato paste | 5,6 | 1,5 | 16,7 | 92 |
Dairy |
||||
milk 4.5% | 3,1 | 4,5 | 4,7 | 72 |
cream 35% (fatty) | 2,5 | 35,0 | 3,0 | 337 |
sour cream 40% (fatty) | 2,4 | 40,0 | 2,6 | 381 |
Cheese and cottage cheese |
||||
cottage cheese 18% (fatty) | 14,0 | 18,0 | 2,8 | 232 |
Meat products |
||||
fried pork | 11,4 | 49,3 | 0,0 | 489 |
salo | 2,4 | 89,0 | 0,0 | 797 |
roast beef | 32,7 | 28,1 | 0,0 | 384 |
lamb roast | 20,0 | 24,0 | 0,0 | 320 |
bacon | 23,0 | 45,0 | 0,0 | 500 |
cutlets | 16,6 | 20,0 | 11,8 | 282 |
steak | 27,8 | 29,6 | 1,7 | 384 |
Sausages |
||||
w/smoked sausage | 28,2 | 27,5 | 0,0 | 360 |
smoked sausage | 16,2 | 44,6 | 0,0 | 466 |
sausage with/dried | 24,1 | 38,3 | 1,0 | 455 |
sausage with/smoked | 9,9 | 63,2 | 0,3 | 608 |
liver sausage | 14,4 | 28,5 | 2,2 | 326 |
sausages | 10,1 | 31,6 | 1,9 | 332 |
sausages | 12,3 | 25,3 | 0,0 | 277 |
skewers | 10,0 | 33,0 | 0,0 | 337 |
Bird |
||||
smoked chicken breast | 18,0 | 5,0 | 0,0 | 117 |
smoked chicken wings | 29,9 | 19,5 | 0,0 | 290 |
smoked chicken thighs | 10,0 | 20,0 | 0,0 | 220 |
Eggs |
||||
fried eggs | 11,9 | 15,3 | 0,7 | 192 |
chicken eggs (yolk) | 16,2 | 31,2 | 1,0 | 352 |
Fish and seafood |
||||
dried fish | 17,5 | 4,6 | 0,0 | 139 |
smoked fish | 26,8 | 9,9 | 0,0 | 196 |
marinated fish | 1,7 | 3,0 | 11,4 | 82 |
salted fish | 19,2 | 2,0 | 0,0 | 190 |
dried fish | 52,4 | 5,8 | 3,3 | 275 |
Oils and fats |
||||
butter | 0,5 | 82,5 | 0,8 | 748 |
vegetable fat spread | 0,0 | 40,0 | 0,0 | 360 |
animal fat | 0,0 | 99,7 | 0,0 | 897 |
culinary fat | 0,0 | 99,7 | 0,0 | 897 |
chicken fat | 0,0 | 99,7 | 0,0 | 897 |
Alcoholic drinks |
||||
brandy | 0,0 | 0,0 | 0,5 | 225 |
vermouth | 0,0 | 0,0 | 15,9 | 158 |
whiskey | 0,0 | 0,0 | 0,4 | 235 |
vodka | 0,0 | 0,0 | 0,1 | 235 |
gin | 0,0 | 0,0 | 0,0 | 220 |
cognac | 0,0 | 0,0 | 0,1 | 239 |
liquor | 0,3 | 1,1 | 17,2 | 242 |
beer | 0,3 | 0,0 | 4,6 | 42 |
champagne | 0,2 | 0,0 | 5,0 | 88 |
Soft drinks |
||||
soda water | 0,0 | 0,0 | 0,0 | - |
bread kvass | 0,2 | 0,0 | 5,2 | 27 |
cola | 0,0 | 0,0 | 10,4 | 42 |
lemonade | 0,0 | 0,0 | 6,4 | 26 |
pepsi | 0,0 | 0,0 | 8,7 | 38 |
sprite | 0,1 | 0,0 | 7,0 | 29 |
fanta | 0,0 | 0,0 | 11,7 | 48 |
Juices and compotes |
||||
pineapple nectar | 0,1 | 0,0 | 12,9 | 54 |
orange nectar | 0,3 | 0,0 | 10,1 | 43 |
grape juice | 0,3 | 0,0 | 14,0 | 54 |
kissel | 0,2 | 0,0 | 16,7 | 68 |
peach nectar | 0,2 | 0,0 | 9,0 | 38 |
apple nectar | 0,1 | 0,0 | 10,0 | 41 |
* data are per 100 g of product |
Menu (Meal Schedule)
Main (basic)
The regime of the basic version of a low-calorie diet is built on the principle proper nutrition with the entry into the human body of all the vitamins, mineral components and other useful substances it needs, and therefore it is quite balanced. The daily calorie content of such a diet should be within 1500 kcal (from 1400 kcal to 1600 kcal), which is quite enough to fully maintain strength against the background of gradual weight loss. The menu of such a diet is not accompanied by a feeling of hunger and allows you to include low-calorie recipes for delicious diet meals and even low-calorie desserts (mostly fruit) in your nutritious diet.
The menu for one day of the main low-calorie diet option looks like this:
- for breakfast, eat 200 grams of buckwheat porridge cooked in water, one small apple and drink herbal tea without sugar or its substitutes;
- for second breakfast, make 200 grams of salad from raw seasonal vegetables without adding salt and oil;
- for lunch, cook lean vegetable soup on 100 grams of veal;
- for an afternoon snack, you can eat 50 grams of low-fat cottage cheese and drink a glass of unsweetened compote;
- for dinner, eat 150 grams of boiled fish, a similar portion of stewed vegetables and green tea.
Throughout the day, you can eat 180 grams of bran or rye bread, and at night drink a glass of low-fat yogurt.
moderately limited
A moderately restricted low-calorie diet regimen should include lower-calorie meals compared to its basic version, however, even in this case, the diet can be sufficiently balanced and delicious diet recipes can be prepared throughout the diet. The average daily calorie content of such a dietary regimen should be 1200 kcal (from 1100 kcal to 1300 kcal) and therefore such a diet may be accompanied by some feeling of hunger.
The menu for one day of a moderately restricted low-calorie diet looks like this:
- for breakfast, you can cook 100 grams of protein omelet and grated carrots and drink a cup of coffee;
- for a second breakfast, eat 200 grams of fresh fruit;
- for lunch, use 200 ml of vegetarian pickle, 200 grams of salad with cabbage and bell peppers, 70 grams of baked beef and a glass of compote;
- for an afternoon snack, eat 1 grain loaf and drink a glass of natural juice;
- for dinner, allow yourself 100 grams of buckwheat porridge, white boiled poultry meat and stewed vegetables with a glass of tea.
As in the previous case, it is permissible to drink a glass of low-fat kefir at night.
Maximum limited (extreme)
The extreme variant of a low-calorie diet is limited to an average daily intake of only 800 kcal (from 650 kcal to 950 kcal) and therefore is "hungry" and even dangerous to health. Compliance with such a nutritious diet requires the additional inclusion of special mineral and vitamin complexes taken in order to maintain normal metabolism, the violation of which can lead to serious disorders in the functioning of many systems and organs of the human body.
The menu for one day of the extreme version of the low-calorie diet looks like this:
- for breakfast, you should eat 100 grams of low-fat cottage cheese and drink green tea;
- for a second breakfast, enjoy 1 green apple;
- for lunch, eat 100 grams of boiled chicken fillet and 150 grams of stewed vegetables, drink a glass of herbal tea;
- for dinner, you can eat 100 grams of steam beef, 200 grams of raw vegetables and a glass of low-fat kefir.
Very important! The number of daily calories consumed for men should be more on average by 200-300 kcal.
Sample low calorie diet menu for weight loss
Below is a sample menu for a week of a basic low-calorie diet with an average daily intake of 1500 calories.
Monday
First breakfast |
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Lunch |
|
Dinner |
|
afternoon tea |
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Dinner |
|
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Recipes for diet low-calorie dishes
Many people who want to lose weight prefer, regardless of any diet, to eat low-calorie foods that help them gradually get rid of extra pounds of weight. Delicious diet recipes for some of these dishes are presented below.
Required Ingredients:
- filtered water - 2 l;
- chicken fillet - 450 g;
- small beets - 1 pc.;
- white cabbage - 20 g;
- medium carrot - 1 pc.;
- medium onion - 1 pc.;
- large potatoes - 2 pcs.;
- apple cider vinegar - 3 tsp;
- grated tomato - 2 tbsp. l.;
- vegetable oil - 1 tbsp. l.;
Pour filtered water into a 3-liter saucepan, boil the chicken fillet in it for 5 minutes and drain the first broth. Re-fill the same volume of water, salt it and continue to cook poultry meat for another 20 minutes.
At this time, grate the carrots and beets on a coarse grater, chop the onion into small cubes and simmer all the vegetables in a pan with vegetable oil for 5 minutes. After that, add apple cider vinegar, grated tomato to the vegetable slices and cook the resulting mixture for another 10 minutes.
Take out the chicken meat from the pan with chicken broth, put the cooked frying, pre-cut potatoes in medium cubes and chopped cabbage into it. Season to taste if necessary.
Simmer the borscht over low heat for about 20-30 minutes (until the potatoes are ready), then supplement it with chicken meat previously cut into small pieces.
The calorie content of 100 g of this dish is approximately 46 kcal.
Required Ingredients:
- lean minced pork / beef - 450 g;
- semolina - 1 tbsp. l.;
- zucchini - 150 g;
- onions - 100 g;
- vegetable oil - as needed;
- salt and other spices - to taste.
Thoroughly peel the zucchini from the outer peel, as well as large internal seeds, and grate it on a fine grater. Chop the onion with a meat grinder.
Add semolina, grated zucchini, chopped onion, a small amount of salt, other spices to the minced meat and mix the meat mixture well.
Fry cutlets in a non-stick pan with minimal addition vegetable oil approximately 5-7 minutes on each side.
The calorie content of 100 g of this dish is approximately 200 kcal.
Required Ingredients:
- 9% cottage cheese - 750 g;
- semolina - 2 tbsp. l.;
- candied fruits - 2 tbsp. l.;
- sugar - 4 tbsp. l.;
- chicken eggs - 3 pcs.;
- 15% sour cream - 300 g;
- vegetable oil - 1 tsp;
- zest of one lemon, vanillin.
Initially, beat the first mixture from the total amount of cottage cheese and semolina, 2 chicken eggs, 2 tbsp. l. Sahara, lemon peel and vanilla until smooth. After that, add candied fruits to the resulting mass and mix thoroughly.
Lubricate a baking dish (24 cm) with vegetable oil, pour the cooked curd mass into it and cook for 30 minutes in an oven heated to 170 degrees.
At this time, beat the second mixture from the 1st chicken egg, 2 tbsp. sugar and the whole amount of sour cream.
After preparing the first layer of the casserole, remove the form from the oven, pour the second layer of the future dish into it and bake in the oven for about 10 more minutes (the top layer of the finished casserole may sway a little in the center).
The calorie content of 100 g of this dish is approximately 215 kcal.
Required Ingredients:
- eggplant - 2 pcs.;
- medium zucchini - 3 pcs.;
- large onion - 1 pc.;
- fresh tomato - 4 pcs.;
- Bulgarian red pepper - 1 pc.;
- slightly salted cheese - 200 g;
- garlic - 2 teeth;
- parsley - 1 bunch.
Cut 2 tomatoes, zucchini and eggplant into slices about 0.5 cm thick, and cheese into thin slices.
Grease an appropriately sized non-stick baking sheet with 1 tbsp. oil and alternately put sliced tomatoes, zucchini, eggplant and cheese on it vertically.
Prepare the sauce, for which chop the garlic in a garlic maker and finely chop the remaining tomatoes, bell peppers and onions. Stew chopped vegetables for a few minutes in a pan with 1 tbsp. butter (in the future, you can beat the resulting mixture with a blender or leave in pieces).
In a circular motion of your hand, pour the prepared sauce over the vegetables in a baking sheet, cover it with foil and bake for 30 minutes in an oven preheated to 180 degrees. After this time, remove the foil from the baking sheet and cook the dish for another half hour.
The calorie content of 100 g of this dish is approximately 60 kcal.
Required Ingredients:
- ground beef - 300 g;
- large grape leaves - 30 pcs.;
- rice cereal - 2 tbsp. l.;
- medium tomato - 1 pc.;
- onions - 2 pcs.;
- vegetable oil - 1 tsp;
- ketchup - 2 tbsp. l.;
- filtered water - as needed;
- pepper, salt - to taste.
Soak rice groats in boiling water for 15 minutes beforehand. Rinse the grape leaves, cut off their petioles and also pour boiling water for about 5 minutes.
Cut 1 onion into small cubes. Free the tomato from the skin by scalding it with boiling water, and also finely chop.
Mix minced meat with swollen rice, chopped onion and tomato. Add spices, 1 tbsp. cold water and mix thoroughly.
Spread approximately 1 tbsp on the wide edge of the smooth side of the vine leaf. minced meat and wrap the sheet itself with an “envelope”, then roll it into a tube.
At the bottom of a suitable thick-walled saucepan, place 3-4 grape leaves, and on top of them tightly lay a layer of dolma (each subsequent layer of the dish should be shifted with grape leaves).
Slightly fry in a pan with 1 tsp. oil finely chopped onion, mix it with a glass of boiling water, ketchup, spices and pour into a saucepan.
Press the dolma on top with a smaller diameter plate, close the pan with a lid and simmer the dish over low heat for about 1 hour.
The calorie content of 100 g of this dish is approximately 180 kcal.
Required Ingredients:
- celery (stalks) - 350 g;
- cucumbers - 300 g;
- garlic - 2 teeth;
- squid (carcasses) - 600 g;
- apples - 200 g;
- vegetable oil - 2 tbsp. l.;
- lemon - 0.5 pcs.;
- dried dill - 0.5 tsp;
- pepper, salt - to taste.
Peel the squid carcasses from the skin and boil them for 2-3 minutes in salted boiling water. Place celery stalks in boiling water for 1 minute.
Cut celery stalks, cucumbers and apples into thin strips, and squid meat into small pieces.
Prepare a dressing for the future salad, for which you mix vegetable oil with lemon juice, chopped garlic, dried dill and spices.
Add the prepared dressing to the squid meat with vegetables and apple mixture and mix all the salad ingredients thoroughly.
The calorie content of 100 g of this dish is approximately 85 kcal.
Required Ingredients:
- chicken fillet - 300 g;
- green beans - 400 g;
- cauliflower - 400 g;
- onion - 1 pc.;
- carrots - 1 pc.;
- chicken eggs - 3 pcs.;
- hard cheese - 150 g;
- 10% cream - 200 g;
- vegetable oil - 2 tsp;
- dill - a small bunch;
- salt - to taste.
Boil the chicken fillet in salted water until tender (approximately 20 minutes), then remove the poultry meat and grind it in a meat grinder or blender.
In the remaining broth, boil beans and cabbage for 7 minutes and chop them together with dill.
Grate the carrots, finely chop the onions and fry them a little in a pan with 1 tsp. oils.
Mix chicken eggs, cream and grated cheese, salt the resulting mixture and mix with all other ingredients (chicken meat, vegetables, beans).
Grease a suitable baking dish with 1 tsp. butter, transfer the resulting mass into it and cook in the oven until golden brown (approximately 40 minutes).
Required Ingredients:
- double marshmallow - 1 pc.;
- kiwi - 2 pcs.;
- 10% cream - 2 tsp.
Peel the skin off the kiwi and cut into medium cubes, reserving one circle of fruit for garnish.
Cut two marshmallow halves into similar cubes.
Layer the kiwi and marshmallows in a glass of suitable volume and fill them with cream.
Decorate the prepared dessert with a circle of kiwi and let it brew for 15 minutes.
The calorie content of 100 g of this dish is approximately 115 kcal.
Getting out of the diet
The correct slow and patient exit from a low-calorie diet (especially its moderately limited and extreme varieties) is no less important than the exact observance of such a diet, because with a sharp increase in the caloric content of the foods consumed after their restriction, the human body will actively accumulate fat mass in order to accumulate reserves for case of future possible starvation.
For this reason, the caloric content of the nutritious diet should be increased gradually, adding no more than one or two previously prohibited foods to the weekly menu and increasing the number of calories by a maximum of 200 kcal (preferably 100-150 kcal). If during the week the weight remains stable, you can add the next 200 kcal to the diet and stick to this calorie content for another 5-7 days.
bronchial asthma ;For kids
Low-calorie diets cannot be practiced by children under 16 years of age, since at this age their body is in the stage of active growth and therefore requires increased energy consumption.
During pregnancy and lactation
The female body during periods and the baby should not experience energy hunger at the breast, and therefore diets with calorie restriction and the exclusion of many familiar foods are unacceptable.
The only dietary option that can be considered for pregnant and lactating women is the principle of proper nutrition, prescribed by a dietitian exclusively individually.
Pros and cons
Diet Varieties | pros | Minuses |
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Low-calorie diet, reviews and results
Of course, the method of reducing the number of calories consumed leads to a decrease in body fat mass (from 1 to 5 kilograms, depending on the option chosen), but it is accompanied by many "buts" and "ifs" that only a qualified nutritionist can fully understand.
It is in this regard that reviews of a low-calorie diet are quite diverse and contradictory both among specialists in dietary nutrition and among people who have ever observed such a nutritional regimen. Many nutritionists even oppose significant calorie restriction (with the exception of prescribing a diet for medical reasons), noting the significant health risks of such a diet and the rapid adaptation of the human body to existing nutritional conditions. Such specialists recommend that their patients simply adhere to the principle of a healthy diet with a minimum reduction in the calorie content of meals eaten and the rejection of junk food (fast food, convenience foods, etc.).
On the other hand, in various forums dedicated to weight loss, there are many positive reviews about a low-calorie diet, which position it as the only The right way getting rid of excess weight. In fairness, it should be noted that the positive assessment of such a nutritional regimen most often concerns its basic and moderately limited version, while the extreme version of the diet is often amenable to well-founded criticism.
The conclusion that can be drawn from the entire volume of positive and negative reviews about low-calorie diets speaks in favor of the need to prescribe such a dietary regimen only by a dietitian who can take into account all the individual nuances of an individual and, based on them, develop an effective and safe diet in terms of weight loss .
- « … A low-calorie diet is, in my opinion, really the best among existing methods weight loss. I myself have been on a diet of 1500 kcal for about 3 months now. Of course, at first it was quite difficult to give up your favorite, albeit harmful, products, but it was worth it, and your own figure is most important! The most important thing to remember is that such a diet should be made by a dietitian, otherwise you can quite shake your health. But if you don’t have any contraindications and the nutritionist has allowed this diet, then be sure to try it, it will certainly help to remove extra pounds»;
- « … In my opinion, the most correct diet is one that is designed to consume 1400-1600 kcal, and not rigid and, moreover, unhealthy. In fact, this diet option involves the exclusion from the usual diet of only harmful foods such as flour, fried and sweet, and forces you to eat mostly low-fat protein dishes, healthy fruits and vegetables. Thus, you simply comply with all the requirements of proper nutrition, which is certainly an effective and proven way to lose weight.»;
- « ... Of course, I didn’t like everything in diets for 1200 kcal, but there is still a positive result (minus 3 kg for an incomplete month). The only thing that is very tiring is the constant calculation of the calorie content of dishes and their self-preparation (well, I can’t correctly calculate calories in a restaurant), because you have to weigh virtually all the products. Although I admit that even approximate calorie calculations and relative compliance with this weight loss technique still leads to a positive result. That's why I rate it a solid 4.»;
- « … If, like me, you go on a diet of 800 calories a day, then be sure to lower your metabolic rate in your body. As a result, you will begin to lose weight more slowly, and in the future the weight will generally rise (this was explained to me later by the doctors). In addition, due to a lack of vitamins and other useful and necessary substances, you will have problems with nerves, the condition of your hair and skin will worsen, lethargy, fatigue will occur, and even brain performance will decrease. I advise you to think very carefully before starting to follow such a diet.»;
- « ... I read positive reviews about the low-calorie diet that is popular today with the calculation of calories eaten per day. It seems that you can eat whatever you want, but only a maximum of 800 kcal per day (at a rate of 2200 kcal). Adhering to this diet, she threw off as much as 5 kg in a week (plus she didn’t eat anything after 18 hours). Previously, with a height of 169 cm, it was 59 kg, and it became 54 kg. Everything seems to be fine, although hungry, but then my mother came to visit and brought my favorite blueberry pie. I ate 2 pieces of the pie at night (in general, about 1800 callas came out that day) and the next day the scales showed an increase of 1 kg !!! Now, as soon as I eat more than 1000 kcal per day, everything is doubly added to my weight. Just awful!!! For me now there is no turning back and, apparently, for the rest of my life I will have to somehow survive on this hated diet.».
Diet price
Because a low-calorie dietary regimen eliminates certain foods entirely and restricts others, the total cost of such a diet is within the reach of almost everyone.
When using the usual food sets (beef and chicken meat, vegetables, fruits, greens, eggs, cottage cheese, etc.) for preparing dietary dishes, one day of a low-calorie diet, depending on its variety, will cost approximately 100-150 rubles.
Education: Graduated from Vinnitsa National Medical University. N.I. Pirogova, Faculty of Pharmacy, higher pharmaceutical education - specialty "Pharmacist".
Work experience: Work in the pharmacy chains "Konex" and "Bios-Media" with a specialty "Pharmacist". Work in the specialty "Pharmacist" in the pharmacy chain "Avicenna" in the city of Vinnitsa.
Note!
Information about diets on the site is a general reference, collected from publicly available sources and cannot serve as a basis for making a decision on their use. Before using the diet, be sure to consult a dietitian.Most people who want to get their body in perfect shape can resort to to a low calorie diet. For this, expensive products are not needed, there is no need to prepare complex dishes, you can use simple, affordable, always commercially available food products.
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Main the meaning of a low-calorie diet is the restriction of fats and easily digestible carbohydrates. Everyone can independently compose their own diet, limiting themselves to flour, fatty and sweet dishes.
Sample diet menu for the week
When using a low-calorie menu, you need to eat 5-6 times a day, in small portions, whose weight does not exceed 200-250g.
First you need to use a kitchen scale, then you will learn how to determine the weight of servings by eye. Low-calorie diet for a week menu minus 5 kg (for people with very large weight).
1The first day:
- Breakfast: rice porridge, cook 3-4 tablespoons, add a little low-fat milk. You can add a handful of raisins, dried fruits;
- Lunch: grated apple;
- Dinner: chicken soup, coleslaw;
- Afternoon snack: kefir 1-2%;
- Dinner: baked fish, tomato and cucumber salad.
Second day:
- Breakfast: omelette from one yolk and two proteins in non-fat milk;
- Lunch: grated carrots;
- Dinner: boiled chicken, cucumber and green salad;
- Afternoon snack: tomato juice;
- Dinner: beef meatballs, leaf salad with olive oil.
Day three:
- Breakfast: low-fat cottage cheese with crushed orange;
- Lunch: baked apple;
- Dinner: stewed vegetables (carrots, cabbage, onions, greens, zucchini, eggplant, pumpkin, which is available) with the addition of minced chicken;
- Afternoon snack: orange;
- Dinner: stewed fish, salad of green peas and herbs.
Day four:
- Breakfast: cereals with hot skim milk and berries;
- Lunch: baked or fresh pear;
- Dinner: vegetarian soup, boiled turkey, cauliflower salad with herbs and olive oil;
- Afternoon snack: kefir with berries, you can beat with a blender;
- Dinner: boiled veal, grilled vegetables: tomatoes, carrots, onions, zucchini.
Day five:
- Breakfast: buckwheat porridge with low-fat milk and a little butter;
- Lunch: grapefruit;
- Dinner: chicken cutlets, Chinese cabbage salad, herbs and fresh cucumbers;
- Afternoon snack: Apple juice;
- Dinner: salmon or salmon steak, tomatoes.
Day six:
- Breakfast: millet porridge with milk, you can add some dried fruits;
- Lunch: low-fat yogurt without additives;
- Dinner: soup with veal meatballs, vegetable salad;
- Afternoon snack: bifidokefir with fresh berries;
- Dinner: two boiled eggs, Cucumber Salad, Greens.
Day seven:
- Breakfast: cottage cheese casserole with one raw egg and chopped fruits or berries;
- Lunch: grated apple;
- Dinner: boiled or baked chicken breast, stewed vegetables (cabbage, carrots, zucchini, onions, peas, tomato);
- Afternoon snack: low-fat fermented baked milk;
- Dinner: boiled turkey, two tomatoes, two cucumbers.
Having understood the main principle of this diet, it is not difficult to choose the products yourself. You can choose from them the most favorite ones that you personally like, and cook them more often than others. In addition to the main menu, you need to supplement the diet with weak tea or coffee without sugar. You can add low fat milk. The total daily calorie content should not exceed 1200 kcal. Also pay attention to, its principles will also be useful to you.
In order for weight loss on a low-calorie diet to be successful, you need to know what low-calorie foods should be based on it. In the table you can find list of products that can be used in the menu of a low-calorie diet. The table is convenient to use when choosing side dishes from vegetable dishes for protein dishes.
Calorie table of low-calorie foods
Product category | Name of products | Calories per 100g | Product category | Name of products | Calories per 100g |
Vegetables | broccoli | 33 | Meat (protein) | beef | 187-144 |
carrot | 35 | veal | 90 | ||
chilli | 20 | horsemeat | 143 | ||
artichoke | 40 | lamb | 191 | ||
cauliflower | 30 | rabbit | 199 | ||
kohlrabi | 36 | beef liver | 98 | ||
cucumbers | 15 | veal tongue | 163 | ||
tomatoes | 23 | beef sausage | 165 | ||
zucchini | 23 | chickens | 159 | ||
eggplant | 24 | chicken 1 category. | 238 | ||
pumpkin | 28 | chicken 2 category. | 159 | ||
spinach | 22 | turkey | 197 | ||
celery | 21 | chicken liver | 139 | ||
radish, green onion | 19 | chicken heart | 158 | ||
lettuce | 12 | chicken eggs | 157 | ||
asparagus | 20 | egg white | 44 | ||
greens | 13 | egg yolk | 64 | ||
onion | 41 | quail eggs | 168 |
Product category | Name of products | Calories per 100g | Product category | Name of products | Calories per 100g |
Fish and seafood (protein) | sea cabbage | 5 | Milk and dairy products (protein) | cow's milk | 62 |
squid | 75 | milk n/w | 35 | ||
shrimps | 83 | goat milk | 67 | ||
crabs | 69 | kefir | 31-59 | ||
mussels | 77 | yogurt | 52-112 | ||
pollock | 69 | cottage cheese | 86 | ||
flounder | 87 | cottage cheese 10% | 170 | ||
sea bass | 117 | fermented baked milk | 40-85 | ||
tuna | 101 | cream 10% | 115 | ||
cod | 75 | sheep milk | 107 | ||
blue whiting | 72 | serum | 25 | ||
mackerel | 153 | buttermilk | 40 | ||
icy | 74 | grained cottage cheese | 105 | ||
herring | 121 | sour cream 10% | 115 | ||
Argentina | 88 | sour cream 15% | 160 | ||
sprat | 137 | chocolate milk | 81 | ||
hake | 86 | drinking yogurt | 82 | ||
oysters | 72 | "Activia" | 104 |
Product category | Name of products | Calories per 100g | Product category | Name of products | Calories per 100g |
Fruit | apples | 48 | Mushrooms (protein) | dried white | 34 |
pears | 42 | boletus | 20 | ||
plums | 43 | boletus | 22 | ||
grape | 69 | Honey mushrooms, mushrooms | 22 | ||
Peach, apricot | 45 | Chanterelles, butterflies | 19 | ||
quince | 48 | Russula, breast | 18 | ||
cherry | 52 | champignons | 27 | ||
Grapefruit, melon | 35 | blackies | 9 | ||
35 | Berries | blueberry | 39 | ||
mandarin | 38 | strawberries | 41 | ||
a pineapple | 52 | cranberry | 29 | ||
lemon | 34 | blueberry | 40 | ||
banana | 96 | rose hip | 101 | ||
kiwi | 47 | currant | 39-43 | ||
persimmon | 67 | raspberry | 46 | ||
figs | 54 | cowberry | 46 | ||
pomegranate | 72 | gooseberry | 45 | ||
cherry plum | 34 | Strawberry | 34 | ||
mulberry | 53 | sweet cherry | 50 |
Minus 5 kg per week - is it possible?
- Lose 5 kg in a week- it's really possible. Especially for those whose initial weight was too large and exceeded the norm by 20-30% or more.
- If you need lose weight by 5-10kg, then a large weight loss will result in a rapid return of lost kilograms and a further decrease in metabolism. The fact is that the body does not like such sudden changes in the diet, therefore, it begins to use energy very economically, and it becomes more and more difficult to lose extra pounds with each new diet.
- Besides, with a sharp weight loss, there is a problem with the appearance of excess skin, which does not have time to pull up along with the disappearance of subcutaneous fat. As a result, ugly skin folds appear, which can sometimes be removed only with the help of a surgeon.
Conclusion: you need to lose weight gradually, losing no more than 0.5-0.7 kg per week.
Daily calories for weight loss. food diary
Below is step by step weight loss plan, which is recommended to every patient in clinics when contacting a nutritionist.
Calories per day should be calculated as follows:
- first, you write down in a notebook everything you eat per day on ordinary days (without a diet);
- calculate your usual calorie content for a few days, a week;
- find out what exactly you should give up, which foods are too high in calories, and because of what your weight increases or does not decrease;
- gradually reduce your daily calorie content. First, remove all fatty, flour, sweet. Eliminate smoked meats and pickles that retain liquid. Calculate your current calorie content;
- follow this diet until you lose weight steadily;
- when you notice that the weight has stabilized and stopped, reduce calories by 400-500kcal from previous values. To lose weight, calories must be reduced.
Structure of a low-calorie diet
Using the products from these tables will help you adjust your diet and independently choose products for the daily menu.
The structure of a low-calorie diet should be built as follows:
- In the morning- cereals, fruits, allowed sweets.
- Dinner- liquid hot dishes, protein dishes, vegetables.
- Dinner- protein and some low-calorie vegetables.
- Snacks- low-fat dairy products, fruits and vegetables in small quantities (100-150g).
The closer to the evening, the less high-calorie food should be. By the evening, activity usually decreases, so you won’t be able to spend a large number of calories and, as a result, they will be deposited in your problem areas.
Physical activity on a low-calorie diet
As an addition to a low-calorie diet, it is necessary include any physical activity in your daily program. It can be fitness, aerobics, cycling, swimming, etc. If you do not have time for classes, then:
- walk fast;
- climb stairs without an elevator;
- overcome long corridors at work by running;
- do muscle gymnastics while in transport, alternately, either tensing or relaxing your muscles;
- buy a small ball, and sitting at the table in the office, squeeze it with your feet;
- find time for 15 minutes of morning exercises, getting up a little earlier or doing it in the evenings;
- do exercises while watching TV, combining business with pleasure.
If you wish, you will always find time for exercise, canceling some unimportant and non-urgent things.
Here is a video clip on how important exercise is for a low-calorie diet:
Limit fats and easily digestible carbohydrates
A low calorie diet is always associated with restriction of fats and easily digestible carbohydrates. You must give up all types of fatty foods. Avoid buying and eating the following foods:
- Fatty meat, sausages, sausages.
- Duck, goose, offal from them.
- Chicken skin.
- Cooking oil, margarine, lard.
- Lots of vegetable oils.
- Fatty dairy products, cheese curds in glaze.
You should also give up easily digestible carbohydrates.:
- Flour products, rolls, pastries, fried dough (pies, pancakes, pancakes, etc.)
- Confectionery (cakes, sweets, cakes, cookies, etc.)
- A large number of cereals, cereals with butter, pasta. Porridge can be eaten only in the morning in the amount of 100-150g per serving.
- Large volumes of fruits and berries. Often we think that if fruits and berries have a low calorie content, then you can eat them as much as you like. But this is absolutely not true. In the season, many tend to eat fruit, eating 0.5-1 kg at a time. This stretches the stomach, and the body requires more and more portions.
- Sweet carbonated drinks, which contain about 5-10 tablespoons of sugar or harmful sweeteners per 1 glass of liquid.
The book "Dishes that do not make you fat. Recipes for low-calorie cuisine"
On our website you can download the book "Dishes that do not make you fat. Recipes for low-calorie cuisine" written by Olga Tryukhan. In it you will find detailed recipes for the most popular low-calorie dishes. By learning how to cook them, and including them in your daily menu, you can eat deliciously and not gain weight. Download the book "Recipes for low-calorie cuisine" for free You can download it in PDF format on our website.
What other low-calorie diets are there?
- Japanese diet for two weeks;
- diet 1200 kcal per day;
- lazy diet or water diet;
- chocolate diet;
- strict diet, etc.
Each of the proposed diets has its own characteristics. But each of them has disadvantages.
For example, The chocolate diet is based on eating only chocolate and coffee., which, in principle, cannot be useful, since vitamins, proteins, and minerals do not enter the body. spicy diet suitable only for those who do not have stomach problems, because abundant flavoring of all dishes with hot pepper can provoke inflammatory processes lead to gastritis.
Diet cons
But on a low-calorie diet, like everyone else has its drawbacks. The usual low-calorie diet includes a variety of dishes, although they are low in fat and carbohydrates. That's why it is considered the most useful and easy to use, suitable for those who do not have large funds to buy expensive food. However, many people neglect the simple rules of a low-calorie diet. For example:
- they are too lazy to cook meat dishes, buying low-fat beef or chicken sausage, sausages;
- instead of natural vegetables and fruits, canned ones are used;
- knowing that many fruits or vegetables are low in calories, they eat them in kilograms;
- use only those foods that they love more than others, eat the same way.
The main disadvantages are:
- Refusal of many favorite dishes, confectionery, sweets, fried and smoked foods, sauces and mayonnaises.
- The need to constantly weigh products and count calories.
- The need to have a constant supply of useful products to eliminate the possibility of a breakdown.
- It is difficult to give up the usual dishes if you are in the company or your family members continue to eat high-calorie meals.
- Lack of essential vitamins, minerals, antioxidants. Be sure to additionally use mineral-vitamin complexes that contain a daily dose of the necessary vitamins and minerals.
If you overcome these difficulties and learn correctly combine low-calorie foods with each other, then the diet will not have contraindications.
The key to good health and a beautiful fit figure is a healthy diet. Millions of women strive to lose extra pounds, but how to lose weight, where to start? Of course, with food. This article will tell you about the most important points, what you need to pay attention to, how to cook, what to combine with, as well as how to properly compose a diet menu.
- Low-calorie meals - this principle involves reducing the caloric content of the diet while maintaining the required amount of vitamins and minerals that enter the body with food. This does not mean that fats and carbohydrates should be completely removed from the diet, they should be, but within reasonable limits. In addition, you should not resort to mono-diets, for example, eat only apples or kefir all day;
- The regularity and frequency of meals is another important principle. In order not to overload the intestines and maintain optimal body weight, it is necessary to eat 5-6 times a day. In this case, the total number of calories should not exceed the maximum daily allowance. Avoid casual snacks (buns, sweets, cookies) - these are fast carbohydrates that cause a short-term feeling of satiety, in just an hour the appetite will appear again;
- Sport is another principle of any diet. Do not forget that a beautiful and healthy body is the result of the well-coordinated work of an active lifestyle and proper nutrition. To lose weight, at least minimal physical activity is required.
IMPORTANT! Avoid mono-diets and random snacks! Eat less, but more often!
Fish or meat?
Meat and fish are unique products that must be included in the diet without fail. Moreover, fish cannot replace meat, and vice versa. Diet lunch always includes fish or meat. But first things first.
Fish is one of those few foods that simultaneously contain both micro and macro elements (iron, phosphorus, calcium, magnesium, selenium), and vitamins (A, D, E), and amino acids. Plus, there is very little fat in fish (up to 30%). All these substances in the complex are necessary for the normal functioning of the body. For overweight people, river fish is ideal, since it contains only 2.5% fat. When it comes to protein, fish is a valuable source of high-quality protein, which contains all the necessary amino acids. The most valuable breeds in terms of protein content are salmon and sturgeon fish (trout, salmon, beluga, salmon). Fatty ones include herring, mackerel and others. Fish dishes are also considered valuable sources of iodine, fluorine and phosphorus.
Meat is always present in the diet, most often it is veal, beef, lean lamb and pork, as well as turkey, rabbit and chicken meat. Meat of geese and ducks is used less often, since the fat content in it is about 30%. Meat is a good source of iron, potassium and phosphorus, proteins and vitamins of group B. In terms of protein content, turkey is the leader - 22%, beef and chicken meat - 18-21%, fat is most in pork (fatty varieties up to 49%). In proper nutrition, meat is usually present in boiled, baked form, and steamed meat is also very useful.
Porridge is our joy
Since ancient times, cereal dishes have been considered the most useful. But in modern society for some reason, it was believed that porridge is the food of children. This is not entirely true, because Cereals are rich in vitamins, minerals, fiber and carbohydrates. All this in a complex is necessary for a person. The main plus of cereals is that they are well absorbed, they are cheap, and most importantly, cereal dishes for weight loss for every day help to effectively lose weight. The main thing is to know which cereal to use and how to cook it.
- Buckwheat is rightfully considered the most useful. It is high in protein and low in carbohydrates. In addition, buckwheat is rich in vitamins P and B, magnesium, potassium, iron, iodine and phosphorus. The high fiber content allows you to “cleanse” the intestines, due to this, weight loss occurs. Buckwheat porridge without oil is a low-calorie food;
- Oatmeal is also rich in vitamins, including rare vitamin H. Oatmeal cereals reduce blood cholesterol and are able to remove toxins;
- Wheat groats are good because they contain complex carbohydrates. To process these carbohydrates, the body will need more time, which means that the feeling of hunger will not come soon;
- Rice porridge cooked with water without the addition of salt and sugar is an excellent dietary dish.
Also in the diet menu you can include cereals from pearl barley, semolina, corn grits. The main thing is to cook them with a minimum amount of salt and sugar. It is best to combine cereals with fruits and nuts.
Milk and diet?
Milk and dairy products very often form the basis of various diets. And this is understandable, because. milk and products made from it have dietary properties. The fact is that they contain almost all the substances necessary for the body in a balanced form, which means that the absorption of such products is maximum. So, for example, the main source of calcium is milk, it contains so many vitamins, minerals and proteins. In dietary nutrition, fat-free products are most often used, such as low-fat kefir, cottage cheese, yogurt and milk. The fat content in such products varies from 0.2% to 1%. You can find these products in any store.
As for cheeses, while following the diet, it is considered advisable to include low-salted, mild cheeses in the diet.
Importance of fruits and vegetables in the diet
Vegetables and fruits are unique in that almost all of their list can be used in dietary nutrition. The variety of fruits and vegetables is so huge that you can cook new dishes every day, from which you can lose weight. The main thing to understand for yourself is that the guarantee of normal digestion is the uninterrupted intake of fresh vegetables and fruits into the body. The fact is that in their composition they contain special substances - enzymes that stimulate the secretion of the digestive glands. And this, in turn, ensures good digestibility of proteins.
Plus, vegetables and fruits contain great amount vitamins and minerals, as well as healthy fiber. In fact, the body is able to get enough, while getting the maximum benefit and a minimum of calories. Most often, vegetables are included in the diet for losing weight in the form of salads, steamed vegetables are very useful. Well, everyone is used to eating fresh fruits.
Proper nutrition for weight loss: how to start?
Starting to eat right is not difficult, it is difficult to stay afloat. But I really want to see in the mirror a slender and beautiful figure like a fitonya. So where to start and most importantly, how not to "go away" from the race? Proper nutrition or simply PP is the key to a successful fight against excess weight. To comply with the PP, you can prescribe a few simple rules for yourself:
- Breakfast should be complex carbohydrates. Ideally, this is any porridge without sugar. Sweet tooth can add fruit to it;
- The first pre-lunch snack is an apple, fat-free cottage cheese, nuts and dried fruits, no buns and cookies;
- Lunch must be a mixture of carbohydrates, proteins and fiber. For example, it can be boiled chicken with a side dish of buckwheat porridge and any vegetable salad;
- The second snack can be yogurt or the same low-fat cottage cheese, the main thing is to monitor the portion size;
- The ideal dinner are dishes that are high in protein and fiber, such as steamed fish with beans and vegetable salad. Dinner should take place 2 hours before bedtime.
It turns out that there is nothing complicated, right? And in order not to break loose, always remember what you are striving for - a harmonious reflection in the mirror!
Diet Menu Basics
Each of us sooner or later think about the diet. Diet food is a list of products, usually low-calorie and balanced in composition. It depends on the preference of the person and his state of health. The total number of calories consumed per day should equal the calories expended by the body. That is why it is important that meals are balanced in terms of protein, carbohydrates, fats, minerals, fiber and vitamins.
What products should form the basis? Any diet menu should include fresh vegetables and fruits, fish, meat, milk and dairy products, cereals and egg dishes, as well as greens, dried fruits, nuts. Preference should be given to such types of heat treatment as baking, stewing, steaming and boiling. Dishes with minimal heat treatment contain more nutrients.
Sample 7-day menu
— 1 —
- A glass of any freshly squeezed juice, 150 g of steamed cheesecakes with spinach, 30 g of whole grain bread, 1 cucumber and a cup of regular tea;
- Any fruit of your choice (banana, apple, pear), a glass of orange drink;
- A serving of rice soup with broccoli, 100 g chicken schnitzel, 100 g sliced tomatoes and avocados, a glass of dried apricot compote;
- 2 tangerines, a cup of tea with blueberries;
- A portion of steamed vegetables with turkey meatballs, 100 g of any fresh vegetables, a cup of tea with bergamot;
Total: approximately 964 kcal
— 2 —
- Breakfast:
A glass of any fruit juice, 100 grams of 1% curd mass, 1 black bread toast, a cup of weak coffee;
- Snack:
2 peaches or 3 apricots, a cup of mint tea;
- Dinner:
A portion of mushroom soup with low-fat sour cream, a portion of stewed rice, 100 g of catfish for a couple, (tomato sauce is allowed), a glass of cherry juice with a slice of lemon;
- Afternoon snack:
100 g fresh pineapple, a glass of milk smoothie with a handful of any berries;
- Dinner:
100 g stewed rabbit with vegetables, a cup of tea with a spoonful of honey.
Total: approximately 1041 kcal
— 3 —
- Breakfast:
30 grams of rye bread toast with curd cheese (20 g), 80 grams of steamed pumpkin with pine nuts, a cup of weak coffee;
- Snack:
1 orange or grapefruit to choose from, 125 ml low-fat fermented baked milk;
- Dinner:
A portion of chicken broth with herbs, 100 g lean salmon steak, 100 g sauerkraut, a cup of oregano tea;
- Afternoon snack:
100 g low-fat cottage cheese, 50 g nuts, a glass of any fruit juice;
- Dinner:
A portion of steamed young zucchini with 100 g of stewed turkey, a cup of mint tea with honey;
Total: 1068 kcal
— 4 —
- Breakfast:
Black bread and slightly salted salmon sandwich 30g/20g, 100g peeled turnips, a cup of tea with pieces of dried apples;
- Snack:
Any fruit of your choice (orange, grapefruit, apple or pear), 125 ml low-fat fermented baked milk;
- Dinner:
A serving of bean soup with croutons, 100 g of lean veal chop, a serving of buckwheat porridge, a cup of black tea;
- Afternoon snack:
100 g prunes, a cup of green tea;
- Dinner:
A serving of beans with shrimp, a cup of herbal tea;
Total: approximately 1034 kcal
— 5 —
- Breakfast:
75 grams of cod liver pate with black bread toast, 100 grams of cucumber salad with spinach and low-fat yogurt, a cup of green tea;
- Snack:
Baked pear with cranberries and a spoonful of honey, a glass of milkshake with blueberries;
- Dinner:
A serving of carrot and bean puree soup, 100 g fish casserole with rice, 1 tomato, a glass of strawberry compote;
- Afternoon snack:
Kiwi 2 pcs., a glass of low-fat kefir;
- Dinner:
Peppers stuffed with vegetables, a salad of any vegetables with low-fat yogurt, a cup of tea with barberry;
Total: approximately 983 kcal
— 6 —
- Breakfast:
100 g steam omelette with herbs and tomatoes, 100 g pickled green beans, a cup of chicory with cream;
- Snack:
2 apricots or kiwis to choose from, 125 ml low-fat yogurt;
- Dinner:
A portion of cabbage soup with celery, 100 g of stewed pork (not fatty!), 150 g of boiled Brussels sprouts, a glass of apple compote with orange zest;
- Afternoon snack:
1 banana, 125 ml low-fat kefir or yogurt;
- Dinner:
120 g fat-free cottage cheese with spinach, rye bread toast, 100 g fresh vegetables, a cup of green tea;
Total per day: approximately 997 kcal
- Breakfast:
A portion oatmeal on water with dried fruits, 100 g of fruit salad, a cup of tea with thyme;
- Snack:
Any fruit of your choice (pear, orange, banana, grapefruit, apple), 125 ml low-fat yogurt with cereals;
- Dinner:
A portion of pumpkin soup, 100 g of baked chicken, 150 g of Beijing cabbage salad with olives, a glass of dried fruit compote without sugar;
- Afternoon snack:
Mango, a cup of green tea;
- Dinner:
100 g stewed squid in tomato sauce, 100 g stewed rice, 100 g sauerkraut, a cup of tea with chamomile and a spoonful of honey;
Total: approximately 1009 kcal
IMPORTANT! If before going to bed you feel hungry, and food appears before your eyes, you can afford a glass of low-fat kefir (+ 80 kcal). Unlimited water consumption.
Recipes for the first dietary dishes
When preparing light dietary soups, it is important to follow a few simple rules:
- Products must always be fresh;
- Salt is used to a minimum;
- Soup must be cooked quickly in order to preserve all the most useful;
- No bouillon cubes and other harmful chemicals;
Meat soups are prepared on the second broth from lean meats, this method allows you to fight calories.
As an example, consider a few simple recipes which are easy to prepare at home. These are not only delicious PP dishes, but also healthy ones.
- 1) Rice soup with vegetables
Calorie content of 1 serving - 25 kcal
In order to prepare soup for 8 servings, you will need 2.5 liters of broth, 100 grams of cabbage, onions, sweet peppers and tomatoes, 75 grams of carrots, 40 grams of rice, 40 grams of sour cream (15%), 50 grams of tomato paste, greens, salt and pepper as desired.
Cooking:
- 1. Finely chop the tomatoes, peeled potatoes and onions, grate the carrots.
- 2. Bring the prepared vegetable broth to a boil, put the potatoes and washed rice into it. Fry the onion, carrot and tomato paste separately in a frying pan.
- 3. Add chopped bell pepper and cabbage, if desired, salt and cover. Before removing from heat, add fried vegetables, herbs to the soup, let the soup boil and remove from heat.
Serve with sour cream. This is a simple dish, it is prepared quickly.
- 2) Vegetable soup with chicken
Calorie per serving - 90 kcal
To prepare soup for 4 servings, you will need 200 grams of skinless chicken breast, 1 carrot, 2 medium potatoes, 1 Bell pepper, 50 grams of vermicelli, 1 onion, any herbs, salt and spices to taste.
Cooking:
- 1. To avoid extra calories, you need to boil the chicken breast in advance in a separate broth.
- 2. In a separate saucepan, bring 1 liter of water to a boil, lower the chopped potatoes, onions, carrots and peppers into it.
- 3. 5 minutes before readiness, add vermicelli and chopped chicken breast to the soup, season with salt. Add greens before serving.
We lose weight in a delicious way: recipes for simple diet dishes
Diet does not mean abstinence or cooking super complex dishes. Low-calorie dishes, first of all, are variety and ease of preparation. The following PP recipes for low-calorie dishes are proof of this.
1) Pumpkin-apple puree with cinnamon and turmeric
- Calorie content of 100 g of the dish - 49.4 kcal
For cooking, you need 300 grams of pumpkin, 2 apples, 200 ml of low-fat yogurt, cinnamon and turmeric, one pinch each.
Cooking:
- 1. Peel the apples, remove the core and divide into slices. Peel the pumpkin and cut into small pieces as well.
- 2. Steam the apples and pumpkin in a double boiler until softened, this will take about 6-8 minutes.
- 3. Put the pumpkin and apples in a deep bowl, mash with a blender and wait for it to cool completely. Then combine the puree with yogurt, season with cinnamon and turmeric.
Diet puree is ready.
2) Oriental pilaf with chicken
- Calorie content of 100 g of the dish - 108 kcal
For cooking, you will need 400 grams of chicken fillet, 2 onions, 3 medium carrots, 5 green hot peppers, 150 grams of long rice, 15 grams of vegetable oil, spices to taste (paprika, bay leaf, black pepper), salt.
Cooking:
- 1. Cut the chicken fillet into small cubes and lightly fry in vegetable oil.
- 2. Add finely chopped onions and carrots to the chicken in cubes, let them sweat under the lid.
- 3. Rice for oriental pilaf must be washed in advance and soaked in cold water for 20 minutes. Then add swollen rice to meat and vegetables, season with spices and salt, put pepper pods on top, cover and leave for 20 minutes until fully cooked.
This dish is filled with the aroma of oriental spices.
To get the maximum benefit from cooked dishes, you can resort to the following tricks:
- You need to salt the first dishes at the very end, so the salt will be evenly distributed over the entire surface of the products, and the beneficial substances will not “leave” into the broth;
- When cooking first courses, intensive bubbling cooking should be avoided, so you can save most vitamins in vegetables;
- Steamed dishes are considered the most dietary - they have little fat and no harmful crispy crust. If you do not have a double boiler, you can use a deep saucepan and a regular sieve;
- Healthy side dishes are, first of all, steamed vegetables or stewed without oil;
- Salads should be seasoned with low-fat yogurt or olive oil.
Thus, anyone can follow a diet, the main thing is to include more fresh vegetables, fruits, dairy and cereal dishes in the diet for weight loss, and healthy food- This is delicious. Well, if you combine PP with sports, you can achieve the best results!
Have you decided to tidy up your figure for the summer? Or do you want to look good on the upcoming holiday? What menu to choose in this case?
It will be a good way to quickly get rid of unnecessary kilos. How to make a diet, how much and what you can lose in a week, adhering to a low-calorie nutrition plan, what are the consequences of such a diet and how to get out of it correctly so that the lost kilos do not return - this will be discussed in this article.
Why is a low calorie diet good?
Rapid weight loss is the main benefit that a low-calorie diet will give you. The menu with recipes for such a meal plan will also please with a variety of options, in contrast to the mono-diets that are fashionable today. You will be able to choose a diet in accordance with your preferences and will not break into something tasty. And another plus of a low-calorie meal plan is that in order to deal with the hated folds, you will not need much time. Usually, such a diet is recommended to be used from 5 to 10 days, after which it is important to get out of it correctly so that the lost does not return.
Cons of a low calorie diet
Why is such a dietary menu bad? A low-calorie diet is not suitable for those who care not only about the number of lost kilograms, but also about the quality. Do you want to lose fat, not muscle? Then this meal plan will not work for you, and here's why. By sharply reducing the number of incoming kilocalories, you put your body into the so-called emergency mode.
Instead of fats, the body will more leave muscle mass and water. This is because, in fact, the muscles are not involved in the survival of the organism. From an aesthetic point of view, it is muscle mass that makes the body attractive. But in cold or hungry times, it is her body that will “merge” faster than fat. Muscles do not heat and cannot serve as energy fuel. That it is with them that a person looks like a god from ancient Greek mythology nature does not care. The fat layer will protect the internal organs from hypothermia and will help to save energy if there are not enough calories.
Worst of all, in women, fat leaves the most important places for procreation - the hips and abdomen, where the reproductive organs are reliably protected. Whatever menu you choose, a low-calorie diet will first of all deprive you of volume in your chest, your cheeks will go away and your face will lose weight, but fat on the waist and buttocks will remain for the most part.
Beware of relapse
Another disadvantage of this method of losing weight is the possibility of a breakdown. You will have to fight with yourself, and it is not known who will emerge victorious in this hot fight - your desire to be more beautiful or the body's desire to be healthier. After all, the body will consider a sharp cut in calories a threat to its own existence, which means that you need to fight with all your might and prevent the depletion of the fat depot. Get ready that your head every day of the diet will be more and more visited by thoughts of giving up such a nutrition plan and finally eating normally, satisfyingly and tasty.
How to make a low-calorie diet more effective
Engage in physical activity. Even a carefully and intelligently designed low-calorie diet menu for weight loss is not able to save muscle mass while reducing incoming calories. But sport will significantly help, you will lose more fat, the skin will not sag, the body will remain in good shape. Try to burn at least 1,000 calories a day doing some activity. This could be running, brisk walking, swimming, dancing, or going to the gym.
Carefully develop a meal plan that includes a low-calorie diet. The menu for the week (1200 calories daily) gives enough room for imagination. Albeit with limitations. The day before the start of the “operation”, write down your personal menu for a low-calorie diet for weight loss with recipes. What do you love and hate about food? If you approach this issue carelessly, you will break through in 3-4 days.
Be careful about the macronutrients that will form the basis of your menu. Low-calorie will not work if you use carbohydrates, even if they fit within the daily calorie range. Leave sweets, pastries, sweets for later (ideally, forget about them altogether). The basis of nutrition on such a diet should be protein, slow carbohydrates, healthy vegetable fats.
Try not to eat anything three hours before bed. By the end of the day, the metabolism slows down and the body digests food more slowly. A good way to drive away the feeling of hunger is to drink pure water or herbal tea without sugar.
Drink plenty of fluids. Drinks and juices do not count, since only pure water can quickly remove decay products from the body. During weight loss, the processes of splitting internal tissues and fat as well begin. If you do not drink water to remove such compounds, then the process of losing weight will be slow.
How many calories per day can you eat on a low calorie diet
Each of us has our own figure regarding the daily calorie intake for weight loss. Take for example two girls, each aged 20, 170 cm tall and weighing 70 kg. Both girls decided to lose five kilos.
The first works as an accountant five days a week, and after work she likes to watch her favorite series at home with a cat hugging on the couch. The second works as a sales agent six days a week from morning to evening, on her feet all day, and besides, she cannot live without a barbell - she works out three times a week in the gym with free weights.
When talking about a low-calorie diet, they most often mean a norm of 1200 calories. This figure guarantees weight loss in any way of life, even the most sedentary one. But in our example, it is clear that for the first girl such a figure would be appropriate and effective. But for the second, such a nutrition plan will become a torment already on the first day, her rhythm and way of life prescribe a different calorie for weight loss, higher than a low-calorie diet suggests. The menu for the week (1200 kcal per day) will help you achieve results if your daily calorie burning rate is not more than 1800. If you have an overly active lifestyle, then with such a restriction you will not have enough energy, vigor and good mood will disappear, and breakdown is inevitable.
Some nutritional features
A low-calorie diet involves a huge variety of dishes, the main thing is not to exceed the established limit in calories. It is proposed to divide the entire daily amount of food into five doses of 250-300 kilocalories. Below we will consider the options for dishes that you can combine at your discretion and preferences.
Skip fast carbs for fast results
Of course, you will not find in the list of confectionery. Why, after all, the same bar "Mars" or "Snickers" contains no more than 250 kcal? The fact is that all flour products, sweets, fatty fast food are saturated with carbohydrates and fats. Reduced calorie diet plunges the body into stress, but high-protein foods will allow you to confidently lose weight. As soon as you eat something very sweet or fatty, the weight loss will slow down. If it is unthinkable for you to give up your favorite sweets or chops, try the Kremlin or chocolate diet. There are also restrictions, but they do not affect the percentage of macronutrients, as does a low-calorie diet.
Low-calorie diet: menu for the week
Minus 5 kilograms - these are the real results of most men and girls who decide to try out such a nutrition plan. For some, the number of lost kilos is even greater if the diet was accompanied by sports. What can you eat these days and what menu to follow?
So, you can choose any food options and eat them 4-5 times a day at approximately the same time intervals:
- oatmeal, buckwheat or millet porridge, boiled in water without sugar (portion of the finished product 200 grams);
- a portion of cottage cheese in 200 grams (1-5% fat content) + a spoonful of unsweetened yogurt;
- chicken breast (250 grams), steamed, boiled or grilled;
- any kind of fish (250 grams), boiled, steamed or grilled;
- beef, 250 grams, steamed or boiled;
- two boiled eggs;
- salad (250 grams) of green vegetables: cabbage, celery, cucumber, greens, onion with a spoonful of any vegetable oil, you can also add sesame seeds, flaxseed, a few pieces of crushed nuts to the salad.
How many kilos can you lose in a week?
What results does a low-calorie diet (weekly menu) promise? Minus 5-7 kilos - is it real? It all depends on what your initial weight is, what lifestyle you lead and how strictly you follow the instructions. The greatest losses will be in people with a lot of excess weight. If you play sports along with the diet, the plumb line will be smaller, but better. Then the weight lost will be more due to body fat and will not come back. Do not forget to drink water between meals to remove decay products, and excess weight comes out with them.
How to get out of a low-calorie diet?
Some nutritionists joke that keeping a nice number on the scale is harder than getting it. When you are obsessed with the desire to lose weight and know that in 5-7 days the diet will end, then sticking to the chosen meal plan is tolerable for many. But when the diet ends, you amaze everyone with your appearance on a holiday, then you can again indulge in gluttony. Lost kilos come back in a matter of days, and, most annoyingly, already as fat.
In the first week after the end of the diet, it is strongly not recommended to consume carbohydrates in the form of sweets, as well as a combination of fat and carbohydrates. An example is a cutlet with potatoes, pizza, a piece of cake. At the same time, you need to increase the amount of calories you eat. You can eat all the same allowed foods, increasing the serving weight at each meal by 50-70 grams. You can add sour cream and other vegetables to the salad. It is acceptable to eat lean meat or poultry fried in a small amount of vegetable oil. As a snack, choose one fruit - an apple, an orange, a banana.
A permanent healthy diet or an endless swing - you choose
It must be admitted that once you return to the old eating habits, the lost weight will return with them. Articles that offer diets with quick results are silent about this. Do you want to have a beautiful body every day without diets and seasonal weight gain? You will have to eat the same way as after leaving the low-calorie diet, from time to time allowing yourself small pleasures and excesses. Otherwise, you will be in a constant "swing" between weight loss on a diet and a quick return of kilograms already in the form of fat.
When a person sets a goal to lose weight, most often, he does not seek help from nutritionists and tries to find a diet on his own that will help to cope with the problem. Some prefer rather strict methods, limiting the diet to a minimum amount of food. Of course, with such a diet, losing weight is quite easy, but at the same time, health deterioration is possible, since the body does not receive the necessary vitamins and minerals. In order to get rid of excess weight without harm to health, you should turn to such nutrition as a low-calorie diet for weight loss.
If a person who wants to lose weight turns to a nutritionist, the specialist selects an individual program that takes into account many factors. It takes into account: a person’s weight, age, the state of health and the presence of chronic diseases, whether a person goes in for sports and what physical activities are present in his life. This option is the most correct and guarantees success in the rather complex process of losing weight. But if a person has a goal, he can cope on his own if he learns the rules of a low-calorie diet, what foods and how to use.
A low-calorie diet works as follows: you should reduce the daily calorie intake. Such nutrition cannot be called dietary, but rather correct and properly balanced. With a low-calorie diet, a person receives all the necessary vitamins and minerals, but due to the fact that low-calorie and low-fat foods are consumed, the body begins to consume energy not from food, but from body fat, which leads to weight loss.
When on a low-calorie diet, you should calculate the calories consumed, for this you can use the table below. After a person knows the approximate indicators, the diet should be designed in such a way that daily ration decreased by 20-30% kcal. But you can’t completely limit yourself or change your usual menu, such a decrease in calories consumed is due to a decrease in fats and simple carbohydrates.
What you should pay attention to:
- you should stick to 5 meals a day, while portions should be small;
- you need to consume at least 1.5 liters of water per day;
- with a low-calorie diet, protein should be present in the diet every day;
- you need to give up simple carbohydrates, such as pastries, sugar, white bread, they quickly turn into fat cells;
- the daily diet should consist of proteins - 30%, fats - 20%, carbohydrates - 50%;
- only complex carbohydrates should be consumed before 12 noon;
- eliminate very salty foods, and minimize salt intake;
- it is forbidden to drink alcohol.
What are the pros and cons of the diet
The benefits of a low-calorie diet include:
- No fasting is required, the menu contains varied and tasty products;
- If the rules are followed, effective weight loss is guaranteed in a short time;
- Thanks to protein and carbohydrate foods, the body will not experience stress, and weight loss will not be a painful process for a person;
- The exclusion of high-calorie food does not affect the mental and emotional state of a person.
The disadvantages of a low-calorie diet include:
- If the diet is not properly compiled and nutrition is not complete, this can affect health, primarily on the stomach, digestive system, kidneys and liver;
- You should observe the allowable terms of the diet, it is designed for a week, a longer period can lead to metabolic disorders;
- If a person is accustomed to fatty and high-calorie foods, a change in diet can cause a feeling of fatigue;
- If the low-calorie diet is not properly exited, the effectiveness and results will be short-lived.
Possible food options and menus
There are different diet options that differ in duration and number of calories consumed.
- The most difficult option is a rigid low-calorie diet, which has a duration of 4 days. With this option, a person consumes from 600 to 800 calories per day, the menu consists of meat and vegetables. A fairly effective option for a low-calorie diet, but at the same time unhealthy, the body is stressed.
- A less complex version of a low-calorie diet is a medium one, lasting from 5 to 7 days. The diet includes fish, fruits and vegetables, the allowable calorie intake is up to 1200. It is not recommended to exceed the duration of such a meal.
- The lightest and correct option- This is a sparing low-calorie diet, the duration of such a meal is allowed up to 2 weeks. The diet with such a diet is quite diverse, and the calorie intake should not exceed 1600 kcal.
Below is a menu for a week of a low-calorie diet, but this diet is an example. You can also create your own menu based on individual preferences.
Day of the week | Breakfast | Lunch / afternoon tea | Dinner |
Monday | Coffee, boiled egg | Meatballs, tea, tomato/kefir | Baked (low-fat) fish), beets (boiled), compote |
Tuesday | Dried fruit compote, bread | Seafood (seasoned with lemon juice), vegetable salad/orange juice | Fish cutlets (steamed), vegetable stew, tea |
Wednesday | Hard cheese, boiled egg, tea, greens | Borscht (do not eat meat), compote/apple | Veal liver (boiled), sauce, kefir, 1 potato |
Thursday | Nuts and apple | Otar veal, beetroot salad, onion/grapefruit juice | Curd and tea |
Friday | Hercules (porridge) with honey, tea | Steamed cutlets, cabbage (salad) / orange juice | Baked fish, tomato juice |
Saturday | Omelette (from protein), green tea | Sour cream sauce, shrimps, bread/compote | Fish (steamed), vegetables (steamed), water |
Sunday | Oatmeal, coffee, orange | Vegetable soup, baked chicken meat / apple juice | Turkey (stewed), vegetable salad |
How to get out of the diet
The day after the end of a low-calorie diet, you can not greatly increase the intake of high-calorie foods, as the body will absorb everything well and the lost kilograms will quickly return. You should gradually add calories, for example, in the next 2 weeks you can add 300 kcal, then another 200. But it is important not to return to junk food, which brings nothing to the body but excess weight. The surest option is to stick to proper nutrition and a balanced one, which will help you not gain excess weight and have excellent health.
How to build a diet
The table below will list the products and their calorie content, so you can make your own menu.
Products | calories |
cooked beef | 267kcal |
cooked pork | 560kcal |
cooked chicken | 160kcal |
cooked fish | From 70 to 160 kcal |
Wheat bread | 203kcal |
Rye bread | 190kcal |
muffin | 300kcal |
Milk, kefir (3%) | 59kcal |
Cream (20%) | 206kcal |
Sour cream (30%) | 294kcal |
Curd 9% / fat curd | 156kcal/226kcal |
Low-fat cottage cheese / cheese | 86kcal/315kcal |
Processed cheese / hard cheese | 270kcal/350kcal |
Brynza | 260kcal |
Vegetable oil | 898kcal |
Butter | 748kcal |
Mayonnaise | 627kcal |
Ice cream | 226kcal |
Potato | 83kcal |
Vegetables | From 10kcal to 40kcal |
Compote, juice | From 50kcal to 100kcal |
Fish in oil / fish in tomato (canned) | From 220kcal to 280kcal / from 130kcal to 180kcal |
Raw smoked/semi-smoked sausage | 500kcal / from 70kcal to 450kcal |
Sausages, boiled sausage | 260kcal |
Egg | 157kcal in 2 pcs. |
Jam | From 240kcal to 280kcal |
Halva | 510kcal |
Cake | From 350kcal to 750kcal |
Zephyr, marmalade | From 290kcal to 310kcal |
Recipes
When dieting, you can use the following low-calorie recipes for weight loss:
- You can cook fish soup with the addition of various vegetables. For cooking, it is better to use pollock, about 300 gr. Add broccoli, cauliflower and potatoes, after cooking add dill and parsley;
- Such a dish as cabbage rolls can be made less high-calorie, but no less tasty. To do this, you need to replace the meat with mushrooms, pre-boil them and mix with tomato paste.
- To diversify the diet, you can cook beef liver with sauce. To begin with, the liver must be stewed, then folded into an oven dish and baked until tender. For the sauce, you need to mix 2 tablespoons of kefir, 1 teaspoon of mustard and dill, salt a little. Pour the prepared liver with this sauce.