Low-calorie diet - menu for the week. Pros and cons of a low-calorie diet. Low-calorie diet recipes for weight loss. Low-calorie diet: menu for a week and a month with recipes

The low-calorie diet of the Institute of Nutrition of the Russian Academy of Medical Sciences is a balanced, time-tested nutrition program. Perfect option for those who are focused on long-term results without “side effects”.

Creation various systems nutrition is not only foreign specialists, but also Russian scientists. A balanced low-calorie diet is the merit of the staff of the Institute of Nutrition of the Russian Academy of Medical Sciences. A well-designed power supply system is designed to professional treatment obesity. It is also available for use at home.

The low-calorie diet was approved by the Ministry of Health of the Russian Federation. Moreover, it is recommended for use in medical institutions since 2003.

The duration of the system is 18 days. This period is enough to rebuild the body and change eating habits. The energy value directly depends on the goals set, as well as the state of human health. It ranges from 1200–1800 kcal per day.

• People who weigh less than 60 kg should stick to 1200 kcal.
• It is important to increase the daily energy value to a level of 1500 kcal if your weight is 60–70 kg.
• Those who weigh more than 70 kg need to consume 1800 kcal daily.

The calorie content of the daily diet is reduced due to fats and simple carbohydrates. It is recommended to increase the amount of protein products. Accordingly, a person will not feel hungry. It will also be possible to avoid negative consequences.

The diet developed by the Institute of Nutrition of the Russian Academy of Medical Sciences is truly balanced. So, every day you need to eat:

• about 80 g of protein, half of which should be of animal origin;
• approximately 70 g of fat, with 25 g being any vegetable oil;
• 140–150 g of carbohydrates, which includes at least 25 g of fiber.

The diet consists of the following products:

• beef, veal, poultry and rabbit;
• vegetables that have a low glycemic index: zucchini, bell pepper, beets, cabbage, cucumbers;
• lean fish and various seafood;
• buckwheat and pearl barley in soups;
• low-fat dairy products, including cheese and cottage cheese;
• sunflower and olive oil;
• unsweetened berries and fruits.

When following the RAMS diet, it is necessary to consume salt and various spices in moderation. It is important to drink at least 1.5 times a day of water, decoctions and unsweetened tea. The diet is based on protein-rich foods and various vegetables. By following such a diet, it is possible to obtain the necessary nutrients, which means that weight will be reduced without causing harm to the human body.

Prohibited foods include:

• potato;
• store-bought sauces;
• smoked meats and sausages;
• sugar and confectionery;
• salty and fried foods;
• fast food;
• various semi-finished products.

It should be remembered that this diet not suitable for every person. If you have liver or kidney disease, it is recommended to first consult your doctor. You will have to abandon such a system during pregnancy and breastfeeding.

Sample daily menu

Many people choose a low-calorie diet. The menu of such a system varies depending on the daily caloric intake.

The first option is designed for an energy value of 1200 kcal

• Breakfast: 35 g cottage cheese no more than 5% fat, 150 g vegetable salad, 1 tbsp. unsweetened tea with no big amount milk.
• Lunch: 200 g apples.
• Dinner: 250 g borscht, 50 g chicken, 100 g cutlets from any vegetables, 30 g bran or rye bread, 1 tbsp. unsweetened compote.
• Afternoon snack: 200 g of fresh oranges or any unsweetened berries.
• First dinner: 150 g stew from any vegetables, 50 g fish, 30 g bran bread, 1 tbsp. unsweetened plum juice.
• Late dinner: 200 g of kefir or milk of minimal fat content.

You should eat an additional 20 g of bran throughout the day. One half of this portion is added to borscht, and the second to milk or kefir.

Low-calorie menu option for the day, designed for 1500 kcal

• Breakfast: 100 g steamed egg white omelette, 170 g vegetable salad (tomatoes, Bell pepper, cucumber and 10 g of sour cream), 150 ml of coffee drink, to which 50 ml of milk should be added.
• Lunch: 150 g fresh oranges.
• Dinner: 250 g noodle soup, 150 g unsalted cooked rice, 100 g chicken, 50 g olives, 1 tbsp. unsweetened apple compote.
• Afternoon snack: 1 tbsp. rosehip decoction, 100 g prunes, which should first be soaked in water.
• First dinner: 100 g fish with the addition of 5 g sunflower oil, 200 g stewed eggplants with low-fat sour cream sauce, 1 tbsp. unsweetened milk tea.
• Late dinner: 1 tbsp. kefir

You should eat 100 g of bran bread per day. For such a diet to be truly beneficial, one should take into account the need human body V nutrients and energy. To do this, you should know the calorie content of various dishes and products.

Combination of diet with fasting days

To achieve the best effect, fasting days are practiced during the diet:

• 1.5 kg of cucumbers or watermelon, divided into 5 servings;
• about 1.5 kg of vegetable or fruit salad, seasoned with low-fat sour cream or any vegetable oil, and designed for 5 servings;
• 1.2–1.5 liters of low-fat milk or kefir for 6 servings;
• 500 g cottage cheese 0–5% fat, 1 tbsp. rosehip infusion, 2 tbsp. unsweetened tea and low-fat kefir;
• 5 servings of boiled fish or lean meat, 80 g each, with 100–150 g added fresh tomatoes, cucumbers, carrots or cabbage;
• 600 ml of any vegetable or unsweetened fruit juice with the addition of 200 ml of water.

On fasting days energy value should be approximately 800–1200 kcal. If excess weight a little, enough 1 fasting day in Week. If you are obese, such days are repeated 3 times a week.

Results of the low-calorie diet of the Russian Academy of Medical Sciences

In 18 days of following this diet, you can lose about 5–10 kg. Naturally, the result is influenced by the initial weight. It is believed that they really fat people more extra pounds are lost.

This nutrition system is considered low-carbohydrate. It also limits salt intake, which allows you to remove excess fluid. Vegetables and unsweetened fruits rich in fiber help cleanse the intestines. All this guarantees excellent lasting results.

Eating a balanced, low-calorie diet will help you lose weight and stay healthy. To speed up weight loss, you should join a gym and find time for walks every day.

A good figure is the result of hard work. Wrong lifestyle bad habits and many other factors lead to 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 quick and effective method cope with excess weight, 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.

Basic rules 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 of 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 of weight loss.

How to calculate the required number of calories?

Today there is a huge number online calculators And mobile applications, which help calculate the average daily number of calories that need to be consumed 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 – braised 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 the egg whites with milk, salt and beat, cut the tomato and bell pepper into strips and place in a hot frying pan, lightly fry, pour over 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 low-calorie diet of 1200 kcal is positioned as the most balanced system, rich in vitamins. The basis of the diet consists of foods such as meat, salads, stewed vegetables, and fresh fruits. Recipes that are suitable for the diet are so varied that eating according to this system will not get boring for a very long time.

The main goal of a low-calorie diet is to create a calorie deficit in the body. In this case, necessary to maintain vital important processes energy is consumed from internal reserves.

It is better to leave it to a doctor. An experienced nutritionist will draw up an exact balance between the amount of food consumed and the body’s energy expenditure, and will advise good recipes, will select products and monitor the condition once a month. In this case, a low-calorie diet will go smoothly and painlessly. If you can’t see a doctor, then be guided by average indicators that will allow you to slowly but surely move towards losing weight.

It is believed that the average daily energy consumption for women is 2000-2500 kcal. To maintain your weight result, it is enough to ensure that the calorie content of food consumed per day does not exceed this figure. But if you want to lose weight, you need to limit your energy intake from food. A low-calorie diet allows you to create the desired deficit.

Many low-calorie diets have been developed that suggest eating no more than 1200 calories daily. There are even those where it is suggested to eat only fresh salads all day long. But such a diet is fraught with serious health problems. The vitamins that are included in the meager menu are not able to provide the body with the necessary substances. The recipes are monotonous, which is fraught with frequent breakdowns. Therefore, doctors do not advise resorting to such radical measures so as not to cause harm to health instead of benefit.

In order for weight loss to proceed smoothly and without harm to the body, a low-calorie diet must be combined with the following rules:

• The low-calorie diet menu cannot be sharply reduced by more than 20% of the usual diet. At the beginning of the journey, it is enough to reduce the consumption of foods high in sugar and fat. A complete exclusion of sugary carbonated drinks, bread and candy will help. Another trick is to choose recipes where the main cooking method is stewing or steaming;
• The basis of the 1200 kcal menu should be foods high in protein. The diet allows you to lose weight by burning fat, not muscle cells;
• Salt is harmful to metabolic processes. Limiting salt helps improve blood circulation, get rid of swelling, and reduce. When choosing recipes, gradually reduce the amount of salt recommended in them. Eliminate semi-finished products, choose only natural, high-quality products;
• It is recommended to completely avoid alcoholic drinks at least for the first time. When you get used to the new diet, you can allow yourself a glass of wine on special occasions; this will not affect the weight loss process;
• Be sure to stick to 5-6 meals a day. With this mode, all metabolic processes occur faster and more efficiently.
• Additionally, take complex vitamins;
• Love vegetable salads;
• Follow a low-calorie eating plan for at least a month to see the weight loss effect.

Benefits and harms

The positive aspects of such a power system include the following:

• Results of the first week - weight loss up to five kg;
• A balanced diet for weight loss will not harm your health;
• By correctly distributing the amount of food (1200 kcal) across all meals, you will not feel hungry and will minimize the risk of breakdowns;
• A varied menu also allows you to remain a fan for a long time this method lose weight. Vegetable salads, fruits, vitamins should become the basis of daily nutrition;
• The ability to adjust the menu by 1200 kcal taking into account individual preferences and medical indications. With proper diet planning, it is impossible to harm your health.

Except positive points, those who are just starting to eat according to this plan may have some difficulties. Among them:

• The need to constantly count calories. At least for the first time, when this process does not reach automaticity;
• Monitoring the condition of skin and hair. Lack of vitamins can worsen their condition;
• As soon as you return to your usual excess diet and again start eating foods that are harmful to your figure, the weight will begin to return. But this applies not only to this diet. This always happens when you overeat;
• After a month, weight loss will slow down significantly, even though your calorie intake will remain the same. In this case, do not despair and do not cut back on your diet.

Slow weight loss at the end of the diet is a normal process. The body gave up its water reserves first. And now energy consumption occurs due to fat deposits. It is a well-known fact that more than 50 g of fat cannot be burned per day. Therefore, gradual weight loss and even weight standing in one place are not considered indicators of ineffective nutrition. If your diet includes the necessary foods and vitamins, be patient and wait for results.

Make sure your diet remains at least 1200 kcal per day and take complex vitamins.

Menu for the week

In just a month you will learn how to independently create your daily diet for 1200 kcal. But in the first days it is better to stick to a clear plan. Otherwise, an unbalanced diet will harm the digestive system. This will allow for better organization new system nutrition and avoid mistakes that beginners make. Below is the menu for the week.

Eating according to a given menu, you will feel that 1200 kcal is a sufficient amount of food. Feeling hungry should not bother you.

Monday

• Breakfast: 200g of oatmeal porridge in water, apple, green tea without sugar;
• Snack: 150g yogurt without additives;
• Lunch: 200 ml of vegetables (stews or salads), 200 g of steamed fish;
• Afternoon snack: a glass of vegetable juice;
• Dinner: boiled turkey, 150 g, vegetable salads, 200 g.

Tuesday

• Breakfast: egg, 2 slices of grain bread; tea without sugar;
• Snack: apple;
• Lunch: 200 g bean soup, 100 g steamed beef;
• Afternoon snack: light cottage cheese, 200 g;
• Dinner: 200 g of cod from the oven, 200 g of tomato and cucumber salad.

Wednesday

• Breakfast: 200 g, tea with honey and lemon;
• Snack: 200 ml of 1% kefir, a slice of whole grain bread;
• Lunch: 150 g with 1 tbsp. , 200 g of boiled meat;
• Afternoon snack: 1 orange or ;
• Dinner: 150 g of steamed cod or hake, jacket potatoes.

Thursday

• Breakfast: 1 egg, a piece of bread, half a grapefruit, tea;
• Snack: 100 g 0% cottage cheese;
• Lunch: 200 g vegetable stew without potatoes, 200 g chicken breast;
• Afternoon snack: 100 g of berries or fruits;
• Dinner: 200 g of green beans, a glass of 1% kefir.

Friday

• Breakfast: 200 g unsweetened, a glass of orange juice;
• Snack: nectarine or pear;
• Lunch: 150 g salad of peppers, cucumbers, herbs, 200 g boiled turkey;
• Afternoon snack: 100 g dried apricots or figs;
• Dinner: 100 g low-fat cottage cheese, grapefruit or apple.

Saturday: Monday's diet. Sunday: repeat Tuesday's meals.

With this diet, you will always be full, but will not go beyond 1200 kcal. Don't forget how healthy salads are. Eat more fresh, stewed, boiled or steamed vegetables.

Recipes for diet

When you understand the essence of a low-calorie diet and start planning your own menu and coming up with recipes. As you begin your journey, try preparing the following dishes. Remember that food should not contain products that are harmful slim figure. These recipes will help diversify your diet and make losing weight more enjoyable.

The vinaigrette

Boil 2 carrots and 1 medium size. After cooling, cut the vegetables into cubes and add 150 g sauerkraut, 1 tbsp. green peas (canned, rinse with water), 1 tbsp. olive oil, a pinch of salt. Sprinkle lemon juice before eating.

Baked potato

Wash the potatoes. Cut each potato into 2 parts, without removing the peel. Sprinkle the cut areas with dill and lightly grease with vegetable oil. Bake in the oven until done. Before serving, sprinkle with fresh herbs again.

Pumpkin stew with mushrooms

Bake the pre-peeled and diced pumpkin in the oven for 20 minutes. Stew the mushrooms in a frying pan, add pumpkin, a pinch of salt and your favorite spices to taste. Cook covered for 12 minutes over medium heat. After cooking, season with olive oil. For 1 kg of pumpkin you need 500 g of champignons and 2 tablespoons of oil.

Have you decided to get your figure in order for summer? Or do you want to look good at the upcoming holiday? What menu should you choose in this case?

It will be a good way to quickly get rid of unnecessary kilos. How to create a diet, how much and what you can lose in a week by adhering to a low-calorie diet plan, what are the consequences of such a diet and how to get out of it wisely so that the lost kilos do not return - this will be discussed in this article.

What are the benefits of a low-calorie diet?

Rapid weight loss is the main benefit that a low-calorie diet will give you. The menu with recipes for dishes for such a nutrition plan will also delight you 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 splurge on something tasty. And another advantage of a low-calorie eating plan is that it won’t take you much time to get rid of those hated wrinkles. Typically, such a diet is recommended for 5 to 10 days, after which it is important to exit it correctly so that what was lost does not return.

Cons of a low-calorie diet

Why is this so bad? diet menu? A low-calorie diet is not suitable for those who care not only about the number of kilograms lost, but also about the quality. Do you want to lose fat, not muscle? Then this meal plan is not for you, and here's why. By sharply reducing the number of kilocalories incoming, you put your body into the so-called emergency mode.

Instead of fat, more muscle mass and water will leave the body. This is explained by the fact that muscles are essentially not involved in the survival of the body. From an aesthetic point of view, it is muscle mass that makes the body attractive. But in cold or hungry times, it is precisely this that the body will “shed” faster than fat. Muscles do not heat and cannot serve as energy fuel. The fact that it is with them that a person looks like a god from ancient greek mythology, nature doesn't care. Fat layer will save internal organs from hypothermia and will help to use energy sparingly if there are not enough calories.

Worst of all, in women, fat is lost from 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 the bulk of the fat on your waist and butt will remain.

Beware of disruption

Another disadvantage of this method of losing weight is the possibility of failure. You will have to fight with yourself, and it is unknown who will emerge victorious in this heated battle - your desire to be more beautiful or your body’s desire to be healthier. After all, the body will consider a sharp reduction in calories a threat to its own existence, which means that you need to fight with all your might and prevent the depletion of your fat depot. Get ready that every day you go on a diet, your mind will be increasingly filled with thoughts of quitting this diet plan and finally eating normally, nourishingly and tasty.

How to make a low-calorie diet more effective

Get physically active. Even a carefully and intelligently designed menu of a low-calorie diet for weight loss is not able to preserve muscle mass while reducing incoming calories. But sports will significantly help, you will lose more fat, your skin will not sag, your body will remain in good shape. Try to burn at least 1,000 calories a day while doing any 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 weekly menu (1200 calories daily) gives plenty of room for imagination. Albeit with restrictions. The day before the start of the “operation”, make a in writing your personal low-calorie diet menu for weight loss with recipes. What do you love and hate about food? If you approach this issue carelessly, you will break down in 3-4 days.

Pay close attention to the macronutrients that will form the basis of your menu. Low-calorie diet will not work if you consume carbohydrates, even within the daily calorie limits. Leave sweets, pastries, and candies for later (ideally, forget about them altogether). The basis of nutrition on such a diet should be protein, slow carbohydrates, and healthy vegetable fats.

Try not to eat anything three hours before bed. Towards the end of the day, metabolism slows down and the body digests food more slowly. Good way Drinking pure water or herbal tea without sugar will help drive away the feeling of hunger.

Drink enough fluids. Drinks and juices do not count, as only pure water is able to quickly remove waste products from the body. During weight loss, the processes of breaking down internal tissues and fat begin. If you do not drink water to remove such compounds, then the process of losing weight will be slow.

How many calories can you eat per day on a low calorie diet?

Each of us has our own number regarding daily calorie intake for weight loss. Let's take for example two girls, each 20 years old, 170 cm tall and weighing 70 kg. Both girls decided to lose five kilos.

The first one works as an accountant five days a week, and after work she likes to watch her favorite TV series at home with her cat on the couch, hugging her. 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 people talk about a low-calorie diet, they most often mean 1200 calories. This figure guarantees weight loss for any lifestyle, even the most sedentary one. But in our example it is clear that for the first girl such a figure will be appropriate and effective. But for the second, such a nutrition plan will become torture already on the first day; her rhythm and way of life prescribe a different caloric intake for weight loss, higher than that suggested by a low-calorie diet. The weekly menu (1200 kcal per day) will help you achieve results if your daily calorie burning rate is no more than 1800. If you have an overly active lifestyle, then with such a restriction you will not have enough energy, vigor and good spirits will disappear, and a 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 calorie limit. It is proposed to divide the entire daily amount of food into five meals of 250-300 kilocalories. Below we will look at the options for dishes that you can combine at your discretion and preferences.

Avoid fast carbohydrates for quick results

Of course, you won’t find any confectionery products on the list. Why, since the same Mars or Snickers bar contains no more than 250 kcal? The fact is that all flour products, sweets, and fatty fast food are filled with carbohydrates and fats. A low-calorie diet puts the body under stress, but high-protein foods will allow you to confidently lose weight. As soon as you eat something very sweet or fatty, the loss of pounds will slow down. If it’s unthinkable for you to give up your favorite sweets or chops, try the Kremlin or chocolate diet. There are also restrictions, but they don't affect macronutrient percentages like a low-calorie diet does.

Low-calorie diet: menu for the week

Minus 5 kilograms - these are the real results of the majority of men and girls who decide to try this nutrition plan. For some, the number of kilos lost is even greater if the diet was accompanied by exercise. What can you eat these days and what menu should you stick to?

So, you can choose any food options and eat them 4-5 times a day at approximately equal intervals:

• oatmeal, buckwheat or millet porridge, boiled in water without sugar (a portion of the finished product is 200 grams);
• a serving of cottage cheese 200 grams (1-5% fat) + a spoonful of unsweetened yogurt;
• chicken breast (250 grams), steamed, boiled or grilled;
• any type 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 spoon of any vegetable oil, you can also add sesame seeds, flaxseed, and a few crushed nuts to the salad.

How many kilos can you lose in a week?

What results does a low-calorie diet promise (menu for a week)? Minus 5-7 kilos - is it real? It all depends on what your initial weight is, what kind of lifestyle you lead and how strictly you follow the instructions. The greatest losses will occur in people with a lot of excess weight. If you engage in sports along with your diet, the plumb line will be smaller, but of better quality. Then the lost weight will be largely accounted for by fat deposits and will not return. Don't forget to drink water between meals to remove waste products, and excess weight comes out with them.

How to get out of a low-calorie diet?

Some nutritionists joke that keeping a good number on the scale is more difficult than getting it. When you are obsessed with the desire to lose weight and know that in 5-7 days the agony of dieting will end, then sticking to the chosen nutrition plan is tolerable for many. But when the diet ends, you amaze everyone with your appearance at the holiday, then you can again indulge in gluttony. The lost kilos come back in a matter of days, and, what’s most offensive, they come back as fat.

In the first week after finishing the diet, it is strongly recommended not to consume carbohydrates in the form of sweets, as well as a combination of fat and carbohydrates. An example would be a cutlet with potatoes, pizza, or a piece of cake. At the same time, you need to increase the number of calories you eat. You can eat all the same permitted foods, increasing the serving weight in 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. For a snack, choose one fruit - apple, orange, banana.

A constant healthy diet or endless swings - the choice is yours

It must be recognized that as soon as you return to your old eating habits, the weight you lost will return with them. Articles that offer diets with quick results. 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, allowing yourself small joys and excesses from time to time. Otherwise, you will be in a constant swing between weight loss on a diet and the rapid return of kilograms in the form of fat.

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 is effective weight loss without harm to health, consider a few points.

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 a large number of 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 is 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 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 finely chopped apple and 1 a 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 of tahini, 80 ml each of 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.