Low calorie diet. Menu - low-calorie diet for a week

A low-calorie diet is good because it allows you to get rid of unnecessary pounds in the shortest possible time without much harm to your health. Food for this diet is available and the recipes are simple. By limiting yourself in fats and fast carbohydrates and following all the rules of the diet, you can achieve great shape.

The essence and features of a low-calorie diet

Low-calorie diets are popular because they help rapid loss weight, and the dishes of the daily diet are not only healthy, but also not boring. You can create an individual menu depending on your taste preferences, which will help you stick to the plan and not indulge in junk food. On average, the duration of such a diet can be from 5 to 10 days. In order for the obtained result to be stored on for a long time, you need to properly exit the low-calorie food system.

The peculiarity of this method is that most of the weight lost will not come from fat deposits, but from muscle mass. This happens because muscles are not as important for the survival of the body as fat, they do not warm the body and are not a source of energy, so getting rid of them occurs faster. Therefore, it will be useful to combine dietary food with exercise and taking special supplements. Weight loss will take longer, but the result will be more aesthetically pleasing.

You should not choose a low-calorie diet if the goal is to reduce volume in the waist and hips. With this system, your cheeks and breasts will first begin to shrink, and only by the end of the week will changes affect fat deposits on the abdomen and buttocks.

Particular attention should be paid to fast carbohydrates. They must be completely excluded from your diet, otherwise the diet will not be effective. You should not eat sweet and flour products, even if their calorie content is within the daily norm. The basis of the diet should be foods rich in protein, vegetable fats and slow carbohydrates.

Diet options

There are several varieties of this diet: basic (gentle), limited and extreme. They differ in the number of calories allowed, their duration and the amount of kilograms lost. Choose suitable option diets you need depending on your needs and individual characteristics body.

The best option for the body would be a gentle diet that lasts for 10 days. The total calorie content of foods consumed should not exceed 1700 calories. This number is not much different from the standard number of calories for women (2000 kcal), but a difference of 300 kcal is enough to get rid of an extra 4 kg. Such a diet will not be stressful for the body, and exiting it and subsequently maintaining the result will require a little effort.

A restricted low-calorie diet allows you to consume no more than 1,500 calories per day. Since this method is much harsher, you can only follow it for 7 days.

The third extreme option, in which it is unacceptable to exceed the daily norm of 1200 calories, should last no more than 4 days, since such a system is comparable to fasting. If you stick to it longer, the kilograms will come back in double volume, and your health will be undermined due to a severe loss of strength and depletion of all energy reserves.

The World Health Organization notes that consuming less than 1,200 kcal per day can lead to a variety of health problems, so you shouldn't cross this threshold if you want to lose as many pounds as possible.

Permitted and prohibited products

When following low-calorie diets for weight loss, you can eat the following foods:

• bread with bran, bakery products made from durum rye and wheat flour;
• lean meat, preferably turkey, chicken, beef;
• dietary fish with a minimum amount of fat;
• buckwheat and pearl barley;
• low-fat kefir and cottage cheese;
• boiled protein;
• fresh or steamed vegetables;
• fresh fruits and freshly squeezed juices without added sugar;
• mineral water, green tea.

• sugar and its substitutes;
• fried food;
• spicy and smoked products;
• sausages, frankfurters and other meat products;
• egg yolk;
• fish with a high fat content;
• shrimp, mussels, octopus and other seafood;
• canned food;
• flour products;
• pasta;
• fermented milk products with a fat content of more than 5%;
• all cheeses except cottage cheese;
• pickled vegetables;
• mayonnaise, ketchup and other sauces;
• ice cream, cakes, puddings, jams, chocolate and other sweets;
• alcohol;
• store-bought juices and nectars;
• cocoa.

Sample low calorie menu for the week

Standard menu low calorie diet for a week is based on the principles of healthy eating with everyone losing weight useful substances, necessary for normal operation body. Daily calorie content does not exceed 1500 kcal per day. At the right approach there is no feeling of hunger.

The seven-day weight loss program looks like this:

1. Breakfast - 200 g of buckwheat porridge with water, an apple, green tea without sugar. Snack - 150 g of vegetable salad without oil, salt and seasonings. Lunch - vegetable soup with the addition of 100 g of lean piece of veal. The second snack is low-fat cottage cheese and a glass of compote or freshly squeezed juice without sugar. Dinner - 100 g of steamed fish, vegetables and a glass of kefir with 1% fat content.
2. Breakfast - oatmeal with water, grapefruit, green tea. Snack - apple, 100 g of low-fat yogurt without additives. Lunch - 150 g of fish with stewed vegetables, unsweetened compote. Afternoon snack - 100 g of curd cheese, bran bread, juice. Dinner: fruit salad and green tea.
3. Breakfast - juice with boiled egg white. Snack: half an apple and half a grapefruit. Lunch - 100 g of white chicken meat and 100 g of fresh vegetables. Afternoon snack - yogurt with banana; Dinner - green tea and cottage cheese.

On the 4th day, the diet of the 1st day is repeated, on the 5th day - the menu of the 2nd, on the 6th - the routine of the 3rd. On the last day, you leave the diet: you can eat any dietary dishes, but the total calorie content should not exceed 1800 kcal.

A good figure is the result of hard work. Wrong lifestyle bad habits and many other factors lead to the appearance excess weight. Getting rid of it is not so easy. One of the most effective methods is a low-calorie diet. It allows you to achieve excellent results in a short period of time.

This method has advantages and contraindications. In order to effectively use such a program, you need to know all its basic principles.

The essence of low-calorie diets

The concept of “diet” dates back to the beginning of the nineteenth century: in the 30s, an American named Sylvester Graham presented to the masses his opinions on the appearance of excess weight due to overeating. This man was a preacher, he proposed a flock that was supposed to cleanse people from sins and during which he left excess fat. This gave rise to modern techniques for weight loss.

A low-calorie diet for weight loss is a quick and effective way to cope with excess weight and make your figure more toned in a short period of time. Its principle is based on reducing the consumption of high-calorie foods, as well as regulating the overall diet. Due to the fact that the body receives less than the required amount of calories, it begins to waste backup source energy in the form of fat.

The basic rules of a low-calorie diet for weight loss are:

• Refusal of light carbohydrates (refined sugar, confectionery, sweet and carbonated drinks and others).
• Reducing the intake of fats and complex carbohydrates.
• Drink plenty of water (per 10 kg of weight, you must drink at least 300 g of water per day).
• Complete abstinence from alcoholic beverages.
• To know required amount The calories you need to consume can be based on your initial weight, age and lifestyle. On average, the recommended amount is 1500 kcal. For fast weight loss It is necessary to consume no more than ¾ of the required diet.
• Frequent meals in small portions.

To prevent the diet from causing irreparable harm to health, nutritional adjustments must be started gradually, increasing the energy deficit over several weeks.

It is also necessary to exit the diet gradually. In the first week, you need to add up to 10% of the consumed amount; if the weight has not increased, then another 5% is added in the next week. Next, you need to strictly monitor your daily intake of simple carbohydrates and fats.

Helpful advice! To improve metabolic processes in the morning on an empty stomach you need to drink a glass clean water. This normalizes the activity of the digestive tract and accelerates the process of burning fat.

A distinctive feature of the result obtained with the help of a low-calorie diet is slimness. If you stop the course correctly, excess weight will not return again.

Low-calorie diet: advantages and contraindications

This type of weight loss is very popular due to its effectiveness. In just a week on a low-calorie diet you can gain minus 5 kg. Among the advantages are:

• varied menu
• good result
• availability

Among negative aspects You can highlight a sharp weight gain if you leave the diet incorrectly. Therefore, it is not recommended for a low-calorie diet to lower the calorie intake limit below 1200 kcal.

This diet is contraindicated:

• For chronic diseases, except for those where this approach is a means of treatment. For example, a low-calorie diet is used for stage 2 diabetes.
• In childhood and adolescence.
• With minimal excess of the body mass index norm.

Following the rules of this diet will allow you to quickly lose excess weight without harm to your health. As numerous reviews show, a low-calorie diet is one of the most effective means poudeniya.

How to calculate the required number of calories?

Today there is a huge number online calculators and mobile applications that help calculate the average daily amount of calories you need to consume to lose weight.

But you can do this calculation yourself using a simple formula:

(weight*9.9)+(height*6.25)-(age*4.95)

1. To the result obtained, men need to add the number 5, and women need to subtract 161.
2. This will give you the average daily amount of calories needed to maintain your basal metabolism. Subtracting 25% from this amount, you will get the number of calories at which intense fat burning will begin.
3. Don’t forget about physical activity; it is this indicator that makes big adjustments, as it promotes fat burning. On average, the main cost for moderate physical activity is 1 kcal per kilogram of weight.

Today there are a huge number of methods that allow you to find an indicator minimum quantity calories required for consumption, but, as a rule, they will all give approximately the same result.

Diet and recipes for a low-calorie diet

To keep track of your calorie intake as effectively as possible, you need to keep a special diary in which you will need to record your entire diet. This approach will allow you to control the consumption of “harmful” foods and allow you to develop the right habits from the very beginning. The average portion per serving should be about 200 g; if it is not possible to use scales, your hand will become a cheat sheet.

Do not forget that an effective low-calorie diet can only be achieved if the menu contains adequate proteins. Otherwise, weight loss will occur by reducing muscle mass, and as a result, poor health.

• It is necessary to consume no more than 0.15 kg of wholemeal bread per day.
• First courses should contain a low amount of potatoes and cereals. Several times a week you can eat soups with meat broth made from dietary meats; the serving size should be no more than 0.3 kg.
• Fish and meat, boiled or baked, up to 0.2 kg per day.
• Low-fat dairy products up to 0.2 kg. There is a separate low-calorie dairy diet; it is classified as a mono-diet and has a number of contraindications.
• Up to two boiled eggs per day.
• Vegetable oil can be used as a dressing for salads or snacks.

The consumption of sweetener, as well as industrial drinks and sauces should also be reduced.

Low-calorie diet menu for 7 days

A low-calorie diet for a week will improve your body contour and give you the opportunity to prepare for the summer season.

1 day

• Morning– cottage cheese 0.1 kg + vegetable stew(carrots, beets) 0.2 kg + bread 0.05 kg + herbal tea
• Snack- apple
• Dinner– lean borscht 0.2 kg + boiled meat 0.1 kg +0.05 kg boiled beans + bread 0.05 kg + unsweetened dried fruit compote
• Snack– yogurt 0.15 kg
• Dinner– fish baked in foil 0.15 kg + fresh vegetable salad 0.15 kg + bread 0.05 kg + tea

Day 2

• Morning– vinaigrette 0.2 kg + bread 0.05 kg + coffee with milk without sugar
• Snack- cottage cheese 0.1 kg
• Dinner– lean pickle 0.2 kg + fish 0.1 kg + 0.1 stewed peas or asparagus + bread 0.05 kg + green tea
• Snack– nuts
• Dinner– meat 0.2 kg + stewed vegetables 0.1 kg + bread 0.05 kg + herbal tea

Day 3

• Morning– stewed cabbage 0.2 kg + toast 0.05 kg + rosehip decoction
• Snack- dried fruits
• Dinner– broth 0.2 kg + vegetable stew with meat 0.15 + bread 0.05 kg + tea
• Snack– vegetable smoothie
• Dinner – fish cutlet steamed 0.1 kg + fresh vegetables 0.2 kg + bread 0.05 kg + soothing tea

4 day

• Morning– baked potatoes 0.1 kg + sauerkraut 0.1 kg + bread 0.05 kg + fruit infusion
• Snack- cottage cheese seasoned with yogurt
• Dinner– vegetable soup 0.2 kg + boiled meat 0.15 kg + bread 0.05 kg + tea
• Snack- fruits
• Dinner– steamed fish 0.15 kg + fresh vegetable salad 0.15 kg + bread 0.05 kg + tea

5 day

Unloading. Drink kefir and snack on fruit during the day.

Day 6

• Morning– cottage cheese 0.2 kg + herbal tea
• Snack- smoothie
• Dinner– borscht 0.150 kg + baked vegetables + bread 0.05 kg + unsweetened dried fruit compote
• Snack– yogurt 0.15 kg
• Dinner– fish 0.15 kg + fresh vegetable salad 0.2 kg + bread 0.05 kg + tea

Day 7

• Morning– vegetable stew 0.2 kg + bread 0.05 kg + dried fruit broth
• Snack- kefir
• Dinner– soup 0.2 kg + baked fish 0.2 kg + bread 0.05 kg + unsweetened compote
• Snack– fruit salad kg
• Dinner – boiled breast 0.15 kg + fresh vegetables 0.15 kg + bread 0.05 kg + tea

Important! Don't forget to regularly drink clean water.

The low-calorie diet menu for 10 days and a month will not differ radically from the proposed option. It can be varied with the following recipes:

1. Salad "Original". Boiled broccoli 100 g + boiled egg + tomato 50 g + olive oil + spices to taste.
2. Omelette with vegetables. Mix egg whites with milk, salt and beat, tomato and bell pepper cut into strips and place on hot frying pan, lightly fry, pour in the egg mixture.
3. Stuffed baked apples. Prepare the apples by removing the core, put dried fruits and nuts, previously twisted in a meat grinder, into the resulting niche, and bake for 20 minutes.

Thanks to a low-calorie diet, you can lose more than 10 kg in a fairly short term. Nutritionists do not recommend this approach. The weight should go off evenly, not exceeding more than 4-5 kg ​​per month. Otherwise, you can cause irreparable harm to your health.

Video: The most popular low-calorie diet foods that will help you lose weight without harm to your health

The most effective and popular in the treatment of obesity and simply for getting rid of excess weight is considered a low-calorie diet (LCD). It would seem that it could be simpler: they reduced the daily calorie intake, forced the body to use up fat reserves, and all that remains is to wait for the result. This is where the surprises begin: either the weight stays or even increases, then hungry fainting occurs, then muscle mass disappears instead of fat. The thing is that such a food system requires a special approach and competent organization.

Necessary educational program

90% of all available diets are low-calorie, and this is scientifically explained. To force the body to use up its own fat reserves, you need to create an energy deficit. This can only be done by reducing daily calorie intake. For this purpose, some nutritional systems propose to minimize or completely remove carbohydrates from the diet, others - fats, and others are based on a specific category of products (vegetable, protein).

Everyone is free to choose how many calories to reduce. daily norm. Most diets suggest 1,200 for women and 1,500 for men. However, you should not blindly follow these patterns. If your goal effective weight loss without harm to health, keep a few points in mind.

Daily calorie content

Let's assume that two women chose the same low-calorie diet with a daily intake of 1,200 kcal. One of them is a 20-year-old student, an activist, constantly on the move, involved in fitness, gained 5 extra pounds during an illness while on bed rest and wants to get back into shape. The other is a 45-year-old department head who leads a sedentary lifestyle, has her own driver, and is constantly struggling with excess weight, which by this time has accumulated at least 15, or even 20 kg.

In the first case, a low-calorie diet with a daily allowance of 1,200 kcal will allow a girl to lose her 5 kg in just a week, well, in a maximum of 2. In the second, the results can be disastrous: by the end of the month, the minus can be 4-5 kg ​​(or, alternatively, weight in general will rise) + hypertension and others side effects with constant deterioration of health.

Conclusion. Whatever diet you choose, the daily caloric intake should be determined in accordance with your individual parameters: age, BMI, height, physical activity. But do not blindly take the approximate figures that are offered in the descriptions of the documentation.

How to reduce calories

This is the lowest calorie diet. Originally developed for training American military personnel. ABC is the abbreviated name for the military camp where this system was practiced: Aha Boot Camp. Daily calorie content in different days varies from 0 to 850 kcal, but does not rise higher. Scientists were involved in calculating these indicators, so there is no accident in them. For example, this is what the first week’s meal plan looks like:

These numbers are gradually decreasing every week. Two diet options were introduced for a period of 30 and 50 days. The latter was the most extreme and was not followed by everyone. At the same time, military personnel had to actively engage in sports, and the diet was predominantly protein.

Despite warnings from nutritionists and doctors that the ABC diet is an extreme way to lose weight and is not intended to be followed at home, many people practice it. Of course, few people can withstand 30 or even more so 50 days on such a diet, but the 3, 5 and 7 day options give good results. True, with big amount side effects and complications.

Basic principles

Any low-calorie diet requires compliance with a number of general rules, without which it may be ineffective.

1. Fractional nutrition ().
2. Dinner - 3 hours before bedtime.
3. Prohibited methods of cooking: frying, salting, marinating.
4. The basis of the diet is proteins, a minimum of fats, mainly of vegetable origin, and some complex carbohydrates.
5. Entry and exit should be gradual, with a gradual decrease and, accordingly, increase in the daily calorie intake.
6. Drink 1.5-2 liters of regular water per day.
7. Sports activities are required. they should comprise at least 30% (for women) and 50% (for men) of the entire program, provided there is a sufficient amount of protein in the diet.

The main rule: when on a low-calorie diet, you must follow healthy image life, otherwise side effects and deterioration in health cannot be avoided. Full sleep Fresh air, a clear daily routine, a schedule of alternating work and rest, a minimum of worries - all these are necessary components of this nutrition system.

Smoking and alcohol are incompatible with it. If there is an excess of nicotine against the background of insufficient daily calorie intake, intoxication of the body can occur, which will have to be treated in a hospital setting.

Questions and answers

How to properly organize the entrance?

Suppose you need 2,400 kcal per day for normal functioning of the body, and 1,500 for weight loss (calculated using formulas taking into account individual parameters). The difference is 900 kcal. Login will take 6 days if you reduce your caloric intake by 150 kcal daily. This can be done by eliminating harmful foods from the diet (one or two every day) and limiting portions (by 50-60 g for each meal daily).

How to get out?

If you organize the entrance correctly, exiting the low-calorie diet will be problem-free, since it will completely mirror it. In 6 days you need to overcome the corridor of 900 kcal (if we take the figures given in the example above as a basis - 2,400 and 1,500 kcal). To do this daily:

• increase daily caloric intake by 150 kcal;
• we include in the diet 1-2 products from the list of prohibited, but least harmful: these can be fatty fish, meat, dairy, high-calorie fruits and vegetables;
• increase the serving size by 50-60 g at each meal.

Why does weight gain?

Unfortunately, this problem quite relevant. There may be several reasons, and only after eliminating them can you get rid of this unpleasant phenomenon.

• Reason 1

With the occurrence of energy deficiency, the body switches the functioning of organs to a special mode when metabolism is inhibited. This reduces the rate of both lipolysis and fat burning. Slow metabolism is the main provocateur of weight gain.

How to eliminate: include in diet, drink special drugs or use folk remedies, choose a different diet, review the training program.

• Reason 2

With intense training and a protein diet, an increase in muscle mass is observed, which is much heavier than fat tissue. This is what leads to weight gain.

How to eliminate: reduce the intensity of training, limit power loads, reduce protein intake. If you want a beautiful, sculpted figure and you do not plan to slow down the growth of muscle mass, just wait for the burning of the main fat tissue by choosing a long-term diet option.

Weight can also be gained due to swelling (if, for example, the drinking option is chosen or the basis of the diet is watermelon), taking medicines(hormonal contraceptives, glucocorticosteroids), the development of certain diseases. Solving this problem in each individual case must be approached individually.

What side effects should I expect?

If you have chosen a diet with a daily caloric content of at least 1,500 kcal and entered it correctly, in the absence of contraindications, usually no unpleasant sensations arise. Otherwise, you will have to deal with side effects such as:

• lethargy, decreased performance;
• irritability;
• insomnia;
• muscle spasms and pain;
• dizziness, headaches;
• pressure surges;
• nausea, pain in the stomach;
• problems with stool.

How to deal with side effects?

If the main side effects (lethargy, irritability, poor health) are pronounced and reduce the quality of life, slightly increase the daily calorie intake by introducing it into breakfast. Start your day with oatmeal, allow yourself to eat a bun or donut, add a teaspoon of sugar or honey to your coffee. It is better to make such concessions than to break off the diet ahead of time and never achieve results.

Sometimes on low-calorie diets, quite severe muscle pain occurs. It can be caused by two factors: either they are too intensively broken down instead of adipose tissue (with a lack of physical activity and a too low-calorie diet), or it is a sore throat (with intense exercise, if before that they led a predominantly sedentary lifestyle). In the first case, you need to increase both physical activity and the level of daily caloric intake. In the second - endure it, this pain is temporary and should pass soon. If this does not happen, you may have chosen the wrong training program, consult a trainer.

If you are constipated, there are many low-calorie laxatives that can help relieve the problem. You can drink a glass of kefir or 100 ml of fresh kefir in the evening. beet juice- they will not break your diet, but if you use them regularly in the morning, you will be able to go to the toilet normally. If they do not help, this may be due to more serious disorders of intestinal motility, in which case contact a gastroenterologist or therapist.

Product Lists

Each individual low-calorie diet prescribes what can be eaten in accordance with its principles and what cannot be eaten. If you take classic version, you can create lists of permitted and prohibited products yourself. The first includes the lowest-calorie and healthy ones (), the second - the highest-calorie and harmful ones. Approximate options may be next.

Allowed:

• chicken fillet, meat by-products(kidneys and heart);
• lean fish, seafood;
• low-fat dairy products: milk, kefir, cottage cheese, natural yogurt;
• vegetables;
• fruits (mainly citrus fruits);
• all berries;
• any greens;
• all mushrooms;
• grains - limited;
• from drinks - green tea, freshly squeezed juices without added sugar, infusions and herbal decoctions.

Prohibited:

• fatty meat: pork, lamb, duck, goose;
• sausage;
• fatty fish: salmon, eel, as well as any canned food in oil;
• soft cheeses, dairy products with high percentage fat, cream, sour cream, fermented baked milk;
• dried fruits;
• nuts;
• flour and pasta products;
• sweets;
• sauces such as ketchup and mayonnaise;
• store-bought juices, soda, alcohol, energy drinks.

The lists of permitted and prohibited foods for each individual diet may be different.

Menu for the week and month

The daily menu for a low-calorie diet is compiled taking into account the chosen option. The following is created for a diet with a daily caloric intake of 1,500 kcal ( best option), in compliance with the basic principles of proper nutrition:

Making a menu for a month for every day is much more difficult. You can simply repeat the weekly diet so as not to count your daily caloric intake again. Or use this tough option, which involves 1,200 kcal:

Recipes

When deciding on such a diet, immediately decide on the recipes with which you will fill your diet. Dishes should be low-calorie and made from simple products.

For breakfast: cottage cheese casserole(98 kcal)

Mash 180 g of low-fat cottage cheese, pour 15 g into it oat bran, add 50 g of finely chopped apple and 1 raw egg. Mix. Place in a baking dish. Lubricate 15 ml on top natural yogurt. Bake in the oven at 190°C for 20 minutes.

For lunch: celery soup (70 kcal)

Cut 150 g of celery stalks (champion for fat burning and vitamin C content, we have about it), 50 g each onions and leek. Sauté them in a deep, thick-walled pan in sesame oil for 10 minutes. Pour in a glass of low-fat milk and 300 ml of vegetable broth. Mix. Cook over moderate heat for half an hour. Add spices to taste. Cool. Beat in a blender. Serve with thyme.

For lunch: salad with shrimp (75 kcal)

Grind 150 g of seeded sweet pepper. Tear 80 g of lettuce with your hands. Place 100 g of cucumbers into circles. Boil and cool 300 g of shrimp. Place the ingredients in a salad bowl in layers: pepper - half of the lettuce - cucumber - the other half of the lettuce - shrimp. Top with olive oil and lemon juice. Place in the refrigerator for half an hour.

For dinner: crucian carp with rosemary (67 kcal)

Remove scales and entrails from 300 g of crucian carp. Rinse the carcass in cold water, add salt and spices to taste. Pour 100 ml generously lemon juice, leave for half an hour. Grease the inside of a foil bag with 20 ml of soybean oil and place the crucian carp there. Bake in the oven for half an hour at 190°C. When serving, garnish with rosemary sprigs and lemon wedges.

For dinner: hummus (135 kcal)

Soak 200 g of chickpeas overnight. Before cooking, drain the water and add fresh water (0.5 l). After boiling, cook for half an hour. Drain the water. Grind 3 garlic cloves and mix them with chickpeas. Add 50 g tahini, 80 ml lemon juice and olive oil, a little water and blend in a blender. Sprinkle with red ground pepper before use. Serve with fresh carrots and celery stalks.

When choosing one of the many low-calorie diets for weight loss, try to organize it correctly: with gradual entry and exit, calculating the optimal daily caloric intake and for a period of no more than 2-3 weeks. Only if these conditions are met this system nutrition will be an effective assistant in the fight against excess weight without any health consequences. Otherwise, you will have to face unpleasant surprises that may interfere with achieving your goal.

A low-calorie diet is based on the principle of reducing the number of calories consumed daily. Those who are not too lazy to count calories in foods can safely take advantage of this quite effective way losing weight. The main thing is to correctly create a low-calorie menu for the week and vigilantly monitor how many calories your breakfast, lunch and dinner “weigh”.

The obvious advantage of a low-calorie diet is that it makes it quite easy to lose weight by an average of 5 kg per week...

Low-calorie diet: no more, no less

The ideal option is if a low-calorie diet is developed for you individually by a nutritionist. But you can create the menu for your low-calorie diet yourself, knowing its basic rules. On average, a woman spends about 2,000 calories a day, according to most nutritionists. Of course, this largely depends on the age, weight and height, as well as the lady’s lifestyle. In addition, the emotional component plays an important role - for example, constant stress due to troubles at work or failures in your personal life can greatly affect hormonal background women, and therefore on metabolism.

A low-calorie diet can help you lose weight if your usual diet is reduced so that its energy value is no more than 1500, and for some, 1000 calories. There is also a low calorie diet menu energy value 800 calories, but many nutritionists talk about the harm that such a strict diet causes.

Basic principles of a low-calorie diet:

• 1 The energy value of the diet during a low-calorie diet should be reduced by 20-30% of the normal value by reducing foods containing fats and simple carbohydrates;
• 2 Low-fat foods containing proteins should prevail in the diet so that muscle mass in the body does not suffer, and the weight loss process occurs due to burning fat, and not reducing muscle mass;
• 3 Simple carbohydrates should be completely excluded, namely: sugar, confectionery, sweet drinks; it is better to eat wheat or bran bread, but not more than 100g daily;
• 4 It is necessary to ensure that the foods eaten daily contain no more than 50 g of fat and no more than 70 g of carbohydrates; It is better to eat vegetable fats and foods with complex carbohydrates, as they stimulate the process of burning fat in the body;
• 5 The amount of salt consumed during the diet is extremely reduced;
• 6 Alcoholic drinks are completely excluded during the low-calorie diet;
• 7 Meals – five times a day in medium portions.

On a low-calorie diet, you will have to reduce not only the number of calories consumed per day, but also the portion sizes...

Low calorie diet for a week

A low-calorie diet for a week with a daily calorie intake of 1100-1200 calories is constructed as follows. Fats should make up no more than 20% of the total calorie intake. In physical terms, this is comparable to 60g of nuts or 2 tbsp. vegetable oil. Protein in the diet should be 60g in the form of low-fat cottage cheese and lean meat. Carbohydrates in the diet should be healthy - these are cereals, grain bread, vegetables, fruits. With such a calorie-reduced diet, you can lose up to 4 kg in a week.

The low-calorie diet menu for the week is based on protein foods and food, rich in fiber. Dishes should be steamed or baked in the oven, without adding oil or sauces. Meals should be medium portions 5 or 6 times a day. Dinner must be no later than 7 pm. You need to drink up to 2 liters of clean water per day. Also allowed as a liquid is tea without sugar, black or green. If you drink fruit juice or compote, they increase the caloric content of your diet, and this must be taken into account.

Pros and cons of low-calorie eating

The advantage of a low-calorie diet is that it makes it quite easy to lose weight by an average of 5 kg per week. And you don’t need to give up food completely, as with drinking diets or fasting, or sit on one product, as with mono-diets, because it gets boring. But a low-calorie diet cannot do without its drawbacks. Lost weight, as a rule, comes back quite quickly, so if you want to maintain the result, you need to exit the diet gradually.

Another disadvantage is that due to a low-calorie diet, you may feel unwell and lethargic, because vital processes require energy. It is not recommended to stay on a low-calorie diet for weeks, because over time the body adapts to the new type of nutrition, and the process of losing weight slows down. And often, long-term dieting can lead to disruption of metabolic processes in the body.

A low-calorie diet with an energy value of less than 1000 calories is categorically not recommended by nutritionists, because it can cause irreparable harm to the body.

Low-calorie diet: menu for the week

Monday:

• breakfast: oatmeal porridge 200g, cook in water, 1 apple, unsweetened green tea;
• second breakfast: 150g low-fat yogurt without additives;
• lunch: 200ml vegetable soup, 200g steamed fish;
• afternoon snack: tomato juice;
• : 150g boiled beef, 150g vegetable salad, mineral water.

Tuesday:

• breakfast: boiled egg, 2 pieces of bread, unsweetened tea;
• second breakfast: apple;
• lunch: 200g lentil soup, 100g boiled meat;
• afternoon snack: 100g low-fat cottage cheese;
• dinner: 150g of fish, cooked in the oven, vegetable salad.

Wednesday:

• breakfast: buckwheat porridge, not sweet, boiled in water, unsweetened tea with honey and lemon;
• second breakfast: 1 cup kefir, 1 whole grain bread;
• lunch: 250 ml of lean borscht, 100 g of boiled veal, boiled beet salad with a tablespoon of vegetable oil;
• afternoon snack: grapefruit;
• dinner: one boiled potato tuber, 150g steamed fish.

Thursday:

• breakfast: boiled egg, toast, half a grapefruit, unsweetened tea;
• second breakfast: 100g low-fat cottage cheese;
• lunch: 200ml vegetable soup, 150g steamed chicken fillet, vegetable salad;
• afternoon snack: 100g berries;
• dinner: 70g boiled beans, 250ml low-fat kefir.

Friday:

• breakfast: 200g millet porridge, 200ml freshly squeezed orange juice;
• second breakfast: peach or apple;
• lunch: 200g boiled veal, 150g cabbage salad, black tea without sugar;
• afternoon snack: 100g dried fruits;
• dinner: 100g low-fat cottage cheese, apple or orange.

Saturday:

• According to the Monday menu

Sunday:

• According to the Tuesday menu

Most people who want to bring their body into perfect shape, may resort to a low-calorie diet. This does not require expensive products, there is no need to prepare complex dishes, you can use simple, affordable food products that are always available for sale.

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Main The meaning of a low-calorie diet is to limit fats and easily digestible carbohydrates. Everyone can create their own diet, limiting themselves to flour, fatty and sweet dishes.

Sample diet menu for a week

Using 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 portions by eye. Low-calorie diet for a week menu minus 5 kg (for people with very high weight).

The 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, cabbage salad;
• Afternoon snack: kefir 1-2%;
• Dinner: baked fish, tomato and cucumber salad.

Second day:

• Breakfast: omelette of one yolk and two whites in low-fat milk;
• Lunch: grated carrots;
• Dinner: boiled chicken, cucumber and herb salad;
• Afternoon snack: tomato juice;
• Dinner: beef meatballs, lettuce with olive oil.

Day three:

• Breakfast: low-fat cottage cheese with chopped orange;
• Lunch: baked apple;
• Dinner: stewed vegetables (carrots, cabbage, onions, herbs, zucchini, eggplant, pumpkin, whatever is available) with the addition of minced chicken;
• Afternoon snack: orange;
• Dinner: stewed fish, green pea and herb salad.

Day four:

• Breakfast: oatmeal with hot low-fat 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 it with a blender;
• Dinner: boiled veal, grilled vegetables: tomatoes, carrots, onions, zucchini.

Day five:

• Breakfast: buckwheat porridge with the addition of low-fat milk and a little butter;
• Lunch: grapefruit;
• Dinner: chicken cutlets, salad Chinese cabbage, greens and fresh cucumbers;
• Afternoon snack: Apple juice;
• Dinner: salmon steak or salmon, tomatoes.

Day six:

• Breakfast: millet porridge with milk, you can add some dried fruit;
• 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, herbs.

Day seven:

• Breakfast: cottage cheese casserole with one raw egg and chopped fruits or berries;
• Lunch: grated apple;
• Dinner: chicken breast boiled or baked, stewed vegetables (cabbage, carrots, zucchini, onions, peas, tomatoes);
• Afternoon snack: low-fat fermented baked milk;
• Dinner: boiled turkey, two tomatoes, two cucumbers.

Having understood the basic the principle of this diet, it is not difficult to select products yourself. You can choose your favorite ones that you personally like and cook them more often than others. In addition to the main menu, you need to supplement your diet with weak tea or coffee without sugar. You can add low-fat milk. The total daily calorie content should not exceed 1200 kcal. Please 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 which low-calorie foods should form its basis. In the table you can find list of products that can be used in a low-calorie diet menu. The table is convenient to use when choosing side dishes from vegetable dishes for protein dishes.

Calorie table for low-calorie foods

Minus 5 kg per week - is it possible?

1. Lose 5 kg in a week– it’s really possible. Especially for those whose initial weight was too high and exceeded the norm by 20-30% or more.
2. 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 diet, therefore, it begins to spend energy very sparingly, and losing extra pounds with each new diet becomes more and more difficult.
3. Besides, at sudden weight loss there is a problem with the appearance of excess skin, which does not have time to catch up with the disappearance subcutaneous fat. As a result, unsightly skin folds appear, which can sometimes only be removed 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 calorie intake for weight loss. Food diary

Below is step-by-step plan losing weight, which is recommended for 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 during the day on normal days (without a diet);
• calculate your usual caloric intake for several days, a week;
• find out what exactly you should give up, which foods are too high in calories, and why your weight increases or does not decrease;
• gradually reduce your daily calorie content. First, remove all fatty, floury, and sweet foods. Eliminate smoked meats and pickles, which retain liquid. Calculate your current caloric intake;
• Follow this diet until your weight drops steadily;
• when you notice that the weight has stabilized and stopped, reduce calorie content by 400-500 kcal 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 select 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 it gets to the evening, the less caloric the food should be. Activity usually decreases in the evening, so spend a large number of calories will no longer be possible and, as a result, they will be deposited in your problem areas.

Physical activity on a low-calorie diet

As a complement to a low-calorie diet, it is necessary include any in the daily program physical exercise . This could be fitness, aerobics, cycling, swimming, etc. If you don’t have time for exercise, then:

• walk quickly;
• take the stairs without an elevator;
• overcome long corridors at work by running;
• do muscle exercises while in transport, alternately tensing and relaxing your muscles;
• buy a small ball, and while sitting at your office desk, squeeze it with your feet;
• find time for 15 minutes morning exercises by getting up a little earlier or doing it in the evenings;
• do exercises while watching TV, combining business with pleasure.

If you wish, you can always find time for exercise by canceling some unimportant and non-urgent matters.

Here is a video about how important physical activity is when eating a low-calorie diet:

Limit fats and easily digestible carbohydrates

A low-calorie diet is always associated with limited fats and easily digestible carbohydrates. You should give up all types of fatty foods. Avoid buying and eating the following foods:

• Fatty meat, sausages, frankfurters.
• Duck, goose, offal from them.
• Chicken skin.
• Cooking fat, margarine, lard.
• A large amount of vegetable oils.
• Fatty dairy products, glazed curd cheeses.

You should also avoid easily digestible carbohydrates.:

• Flour products, rolls, pastries, fried dough (pies, pancakes, pancakes, etc.)
• Confectionery (cakes, candies, cakes, cookies, etc.)
• A large number of cereals, porridges 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. We often think that if fruits and berries are low in calories, then we can eat as much of them as we want. But this is absolutely not true. During the season, many people try to fill up on fruit, eating 0.5-1 kg at a time. At the same time, the stomach stretches, and the body requires increasingly larger portions.
• Sweet carbonated drinks that contain about 5-10 tablespoons of sugar per 1 glass of liquid or harmful sweeteners.

Book "Dishes that don't make you fat. Recipes for low-calorie cuisine"

What other low-calorie diets are there?

• Japanese diet for two weeks;
• diet 1200 kcal per day;
• diet for the lazy or water diet;
• chocolate diet;
• spicy diet, etc.

Each of the proposed diets has its own characteristics. But each of them has disadvantages.

For example, The chocolate diet involves eating only chocolate and coffee, which in principle cannot be useful, since vitamins, proteins, minerals. Spicy diet Suitable only for those who do not have stomach problems, because all dishes are richly flavored hot pepper can provoke inflammatory processes and lead to gastritis.

Cons of the diet

But a low-calorie diet, like all others there are some disadvantages. A typical low-calorie diet includes a variety of foods, although they are low in fat and carbohydrates. That's why it is considered the most useful and easiest to use, suitable for those who do not have large funds to purchase expensive food products. However, many people neglect the simple rules of a low-calorie diet. For example:

• they are too lazy to prepare meat dishes, buying low-fat beef or chicken sausage or frankfurters;
• instead of natural vegetables and fruits, use canned ones;
• knowing that many fruits and vegetables are low in calories, eat them in kilograms;
• They use only those foods that they love more than others, and eat monotonously.

The main disadvantages are:

• Refusal of many favorite dishes, confectionery, sweets, fried and smoked foods, sauces and mayonnaise.
• The need to constantly weigh food and count calories.
• The need to have a constant supply healthy products to eliminate the possibility of failure.
• It is difficult to give up your usual dishes if you are in a company or your family continues to eat high-calorie dishes.
• Lack of essential vitamins, minerals, antioxidants. Be sure to additionally consume mineral-vitamin complexes, which 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.