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

Dreaming of a slim and beautiful figure, many people subject their body and body to various tortures in the form of fasting, dieting, and physical exercise. But sometimes it is so difficult to find a method that would really be effective and not harmful to health. This issue has already been resolved, because There is a low calorie diet. The main advantage of such a power system is to achieve excellent results. It is actively used by people suffering from diabetes or obesity.

Description of the classic low-calorie diet

The essence of a low-calorie (anti-aging) diet is to reduce the caloric content of food by limiting simple carbohydrates and fats. Due to the fact that the body must maintain a certain metabolism of incoming substances, the amount of protein food increases. The classic low-calorie diet has several important rules, which, if followed, reduce weight and also improve overall well-being:

1. The amount of calories consumed from food should not exceed 1500 kcal per day.
2. The amount of fat in the diet should not exceed 80 g per day.
3. The daily norm of carbohydrates (complex) is 100 g, simple ones should be completely excluded.
4. You need to drink about 2 liters of ordinary water per day.
5. While adhering to a low-calorie diet, you should consume unsweetened dried fruit compotes and unsweetened tea.

What can and cannot be eaten on this diet?

Nutrition on a low-calorie diet is monotonous, including the consumption of boiled meat and steamed vegetables. The fat content in the daily diet should not be more than 3-4 grams. For tough low calorie diet It is mandatory to use nutritional mixtures, thanks to which you can really eliminate a strong feeling of hunger. Following the norms of such a diet, you need to give up the following foods:

1. bakery products for the preparation of which butter was used, puff pastry;
2. potato soups, cereals;
3. pork, lamb, duck, goose;
4. fatty fish;
5. rice, semolina, oatmeal;
6. pickles, marinades;
7. sweet berries, fruits;
8. sweets.

Allowed products and method of their preparation

Low-calorie nutrition involves a wide range of products used, but only if they are prepared correctly. Allowed for consumption are bread, soup, meat, fish, dairy products. In a diet that consists of, the following products and methods of preparation are allowed:

1. Bakery products. Wheat and rye bread are allowed for consumption, for the preparation of which wholemeal flour, protein-bran bread, and protein-wheat bread were used.
2. Soups. A low-carbohydrate diet involves consuming this dish in an amount of no more than 250-300 g at a time. Allowed: borscht, cabbage soup, okroshka, beetroot soup.
3. Poultry and meat. It is allowed to consume up to 150 such products per day. Low-calorie nutrition involves the use of stewed or boiled veal, beef, chicken, rabbit, and turkey.
4. Low-fat varieties of fish (150-200 g per day). If you follow a low-calorie diet, fish can be consumed boiled, baked, or fried.
5. Low fat dairy products.
6. Eggs in the amount of 1-2 pieces per day. A low-calorie diet involves eating hard-boiled eggs in the form of egg white omelettes.
7. Cereals. It is allowed to add them to vegetable soup and cook pearl barley, buckwheat, and barley porridge.
8. Vegetables are allowed to be eaten in all forms. A low-calorie diet involves eating cabbage, cucumbers, lettuce, radishes, pumpkin, turnips, and tomatoes.

Sample menu for the week

Monday

1. In the morning you are allowed to treat yourself only to a cup of tea with 1-2 teaspoons of honey. After 2 hours you can eat 40 g of 17% cheese.
2. For lunch, eat 1 hard-boiled egg, cabbage salad, seasoned lemon juice, apple.
3. You are allowed to have dinner with boiled beef - 120 g, salad, which is based on non-starchy vegetables.
4. A snack can be 1 apple, cut into pieces.

Tuesday

1. You can have a cup of tea with 1-2 teaspoons of honey for breakfast. After 2 hours, eat 75 g of meat or 100 g of cottage cheese.
2. At lunchtime, you can treat yourself to 1 baked potato, coleslaw, lemon juice and apple.
3. For dinner, boil chicken and eat 120 g, salad (not starchy vegetables).
4. During a snack you are allowed to eat 1 pear, cut into pieces.

Wednesday

1. In the morning, drink a cup of tea with 1-2 teaspoons of honey and lemon. After 2 hours, you are allowed to consume 30 g of cheese or 80 g of cottage cheese with bread, or 2 pharmacy bread.
2. For lunch, eat 200 g of boiled cod, cabbage salad, seasoned with lemon juice, and an apple.
3. In the evening, use the vinaigrette without potatoes.
4. During your snack, eat 1 grapefruit or drink its juice.

Thursday

Fasting day, during which you are allowed to eat 1 kg of low-fat cottage cheese, drink mineral water.

Friday

Fasting day, which includes eating 2 kg of apples and mineral water.

Saturday

1. In the morning you are allowed to drink a cup of tea with 1-2 teaspoons of honey. After a couple of hours, you need to eat 100 g of cottage cheese or 75 g of meat.
2. At lunchtime, replenish your body with 1 baked potato, coleslaw, lemon juice and apple.
3. Dinner involves 120 g of boiled chicken, salad, for the preparation of which non-starchy vegetables are used.
4. During snacks, eat 1 pear, cut into pieces.

Sunday

1. Drink a cup of tea with 1-2 teaspoons of honey and lemon in the morning. After a couple of hours, you are allowed to eat 30 g of cheese, 80 g of cottage cheese with bread.
2. At lunchtime, eat 200 g of boiled cod, cabbage salad, seasoned with lemon juice, and an apple.
3. Dinner includes vinaigrette without potatoes.
4. When snacking, eat 1 grapefruit or drink its juice.

Diet recipes

By sticking to a low-calorie diet, it is quite possible to diversify your diet with dishes that will help you eliminate the feeling of hunger. They are prepared very simply and quickly. Let's look at the most popular and frequently used dishes:

1. Vinaigrette without potatoes. To prepare the dish you should use 1 large beet, 2 carrots, 150 g sauerkraut which need to be washed beforehand. Finely chop the boiled vegetables, add cabbage and 2 tablespoons of canned peas. Mix everything thoroughly by adding a tablespoon of olive oil and lemon juice.
2. Baked potatoes. Wash the potatoes thoroughly, cut into two parts without peeling. Brush the slices with olive oil and then sprinkle with fresh dill. Bake in the oven at 180 degrees until done.
3. Vegetable salad with low-calorie dressing. Use 100g stalk celery (grind it in a blender) and lemon juice to prepare the dressing. To make a salad, you need to take 200 g of tomato, basil, lettuce or other greens, bell pepper. Cut the vegetables, mix and season with the prepared mixture.
4. Salad "Spring" is low-calorie. You will need: 100g low-fat cottage cheese, a bunch of parsley, dill. Finely chop the greens and mix with yogurt, leave for 15 minutes. Slice 2 cucumbers, a bunch of young radishes, and a head of cabbage Chinese cabbage. Mix everything and season with yogurt and herbs.

How to get out of a diet correctly?

Exiting the diet should be smooth, otherwise it will damage the body. swipe. First, you need to gradually increase the calorie intake per day by 150-200 kcal, adding fats and carbohydrates. For 2 weeks, monitor your weight and, if everything is normal, then you are allowed to add another 150-200 kcal. If you start to gain weight, then cut back on your calories again.

Is a low-calorie diet harmful for pregnant women?

A low-calorie diet during pregnancy can cause serious harm to the health of the unborn baby. But this is provided that it does not include proteins, carbohydrates and fats in the required quantities. For the proper development of the baby, the nutrition of a pregnant woman must be balanced and contain all microelements and nutritional components.

Low-calorie diet options and calorie table

The anti-aging diet has 3 options. The difference between them is their calorie content. The first stage of weight normalization includes a diet that corresponds to the physiological norm. In most cases, this is enough, but if the measure does not contribute to weight loss, then you need to resort to greater calorie restriction by reducing the amount of carbohydrates and fats. For more information about the composition of the different stages of the diet, see the table below.

Chemical composition low calorie food options

The low-calorie diet is one of the most popular among diets, because... her diet contains a sufficient amount of various vitamins and microelements. If you follow it, you won’t have to give up your usual, favorite foods, you’ll just have to consume them in a more moderate amount.

The benefit of a low calorie diet is that eIf you follow all the nutritional rules, you can lose about 5 kilograms in a week excess weight (of course, this also depends on the initial weight of the person losing weight).

The diet means that daily consumption there should be no more calories for women 1300 , and for men consumption should not exceed 1700 calories per day.

There is a low-calorie diet menu for weight loss with recipes consisting of 800 calories per day. But nutritionists are not adherents of this nutrition plan, since it can cause great harm to the body of someone losing weight and slow down their metabolism.

In their opinion, the most correct, safe and effective option for losing weight would be to create a low-calorie diet menu with recipes for the week.

Breakfast: 40 grams of cheese with a fat content of no more than 17%, or replace it with 100 grams of cottage cheese with a fat content of no more than 3%. Not sweet green tea.

Dinner: salad of fresh cabbage leaves, which should be seasoned with lemon juice - 150 gr. 1 boiled egg.

Dinner: 150 grams of boiled beef and 150 grams of vegetable salad.

Snack: During the day you can eat 1 small apple, which must first be cut into slices and consumed if you have a strong feeling of hunger.

Tuesday

Breakfast: Black tea (exclude sugar). 2 pieces of bread and 1 boiled egg. If desired, the bread and egg can be replaced with 80 grams of boiled meat.

Dinner: 1 PC. medium-sized baked potatoes in their jackets, fresh cabbage salad, seasoned with lemon juice - 150 gr.

Dinner: 120 grams of chicken fillet, cooked in the oven, and 150 grams of vegetable salad dressed with sunflower oil.

Snack: According to the Monday principle, replace only 1 apple with 1 pear.

Wednesday

Breakfast: Tea with lemon (you can add a small spoon of honey if desired). 80 grams of cottage cheese, fat content no more than 3% and 2 loaves of bread.

Dinner: Boiled cod - 200 g, beet salad, to which you should add a spoon vegetable oil- 150 gr.

Dinner: Boiled beans - 70 g and 250 ml of kefir at room temperature, fat content no more than 2%.

Snack: Grapefruit - 1 pc., or can be replaced with grapefruit juice. Although initial days the most difficult ones, they must be the most nutritious in order to survive until the end of the low-calorie diet for weight loss. You can experiment with menu recipes yourself. The main thing is to correctly calculate the calories of the foods you eat.

Thursday

For weight loss and the health of the body in general, it is very important to have one fasting day a week.

During the day you need to consume 1 kg of cottage cheese with no more than 3% fat content in your diet. Drink plenty of mineral water.

Friday

About 2 liters of mineral water without gases. Share 1 kg of fresh apples throughout the day. 2 cups of tea are acceptable (exclude sugar).

Saturday

Breakfast: Unsweetened green tea, 1 hard-boiled egg and 2 bread rolls.

Dinner: Broccoli cabbage soup without meat - 200 ml, boiled veal without salt - 100 g, 100 g vegetable salad.

Dinner: 150 grams of boiled fish, 200 ml of kefir, fat content no more than 2%.

Snack: 1 small apple, cut into small pieces.

Sunday

Breakfast: Millet porridge, boiled in water - 200 g, 1 glass of fresh orange juice.

Dinner: White chicken meat (fillet), steamed - 200 g, 150 g of fresh cabbage salad. Black tea without sugar.

Dinner: 120 grams of cottage cheese with a fat content of no more than 3%, 1 apple.

Snack: 1 pear, cut into small pieces.

Recipes for low-calorie diet menus

Baked jacket potatoes

Wash the potatoes well running water. Cut in half, without peeling the skin. Lubricate the cut areas with sunflower oil. Bake in the oven at 180 degrees. You can decorate with greenery.

We will need 1 kg of cod, 100 ml of white wine, pepper, mint, onion.

Place everything except cod, mint and wine in cold water. When the water boils, pour in the wine, add the cod and mint leaves. Cook until the fillet is done.

Low-calorie vegetable salad

Take lemon juice and chopped celery stalks. Mix all this in a blender. Cut cherry tomatoes in half and mix with lettuce leaves. You can add chopped pepper. Season all this with a mixture of lemon and celery.

This meal plan is indicative only. It can be adjusted for each person losing weight individually, The main thing is not to exceed the daily dose of calories.

In any case, before you start following a low-calorie diet menu for every day and start choosing recipes for weight loss, it is best to consult your doctor.

A low-calorie diet provides an excellent opportunity to achieve effective weight loss. In a month of following it, 10 kilograms of excess weight disappears. The low-calorie diet menu for the month offers two options for each meal. This is necessary in order to eat according to the first option on odd days, and accordingly adhere to the second option on even days of the week.

First week menu

A low-calorie diet for a month offers the following menu for the first week of following the method:

• Breakfast. First option: bagel with a glass of warm milk and a spoonful of fresh honey. Second option: a slice of black bread with parsley and a cup of weak tea.
• Lunch. First option: two slices of black bread with thin layer butter and a couple of green lettuce leaves, as well as a cup of tea. Second option: 10-12 pieces of radish with no big amount salt and a glass of low-fat kefir with a bagel.
• Dinner. First option: 2-3 boiled potatoes with boiled fish (you can add horseradish and sprinkle with herbs), as well as a salad of green vegetables with lemon juice and olive oil. Second option: thick soup of vegetables and green peas, a piece of lean boiled beef, a couple of boiled potatoes and a fruit salad with lemon juice dressing
• Afternoon snack. First option: crackers with a glass of fresh tomato juice or just a couple of tomatoes. Second option: several preferred fruits or fresh fruit juice with a biscuit.
• Dinner. First option: two slices of black bread with a glass of low-fat kefir. Second option: a couple of crackers with a thin layer of honey and a glass of sweetened milk.

Second week menu

During the second week the menu looks like this:

Third week menu

During the third week of following the diet, the low-calorie diet menu for the month offers the following:

• Breakfast. First option: a slice of black bread with a thin layer of honey and a cup of coffee. Second option: crackers with a glass of low-fat milk with honey.
• Lunch. First option: a slice of black bread with butter, one radish, a soft-boiled egg and a glass of kefir. Second option: a couple of slices of bread with lean ham, two fresh tomatoes and a glass of light brewing tea.
• Dinner. First option: steak fried in a dry frying pan, spinach with low-fat sour cream and a glass of fresh fruit or vegetable juice. Second option: a glass of vegetable broth, boiled rice with stewed mushrooms and a couple of baked apples.
• Afternoon snack. First option: one cracker and a couple of your favorite fruits. Second option: a biscuit and a couple of your favorite fruits.
• Dinner. First option: a portion of cottage cheese, one bagel and a glass of milk. Second option: a slice of bread with boiled cold veal, one medium-sized apple and a cup of weak tea.

Fourth week menu

The final, fourth week suggests following the following menu:

• Breakfast. First option: crackers with a spoon of honey and a cup of tea. Second option: a slice of black bread with butter and a glass of milk that is not too high in fat.
• Lunch. First option: a couple of slices of bread with low-fat cheese and butter, as well as two medium-sized apples. Second option: a bagel with butter, an apple, a couple of soft-boiled eggs and a cup of low-brew tea.
• Dinner. First option: a portion of chicken fillet with two boiled potatoes, vegetables and green salad, as well as a glass of jelly. Second option: a portion of low-fat broth, a couple of boiled potatoes with herbs, beans in tomato sauce and one apple.
• Afternoon snack. First option: sponge cake with fresh carrot juice. Second option: crackers with a cup of not too strong coffee.
• Dinner. First option: bagel with a glass of kefir. Second option: a couple of pieces of bread with pate and one radish.

A low-calorie diet for a month has the best reviews, since its menu does not force you to constantly starve, but at the same time, the result of following it will be noticed by your entire social circle.

A low-calorie diet helps not only to lose weight, but also to relieve the problem high pressure and blood sugar. Choose one of 27 low-calorie diets to suit your taste and lose up to 20 kg per month!

The method is based on a careful selection of low-calorie foods. Its main goal is to accelerate metabolic processes for weight loss. In fact, most diets are based on limiting the energy value and volume of meals.

To lose weight, you need to count calories before each meal, carefully summing them up throughout the day.

In the theory of dietetics, a low-calorie diet is considered to be any diet that reduces daily caloric intake by 400–500 kcal.

For people interested in the question of how to lose weight quickly and safely, it is important to know that the basic daily energy the nutritional value it is slightly different for men and women: at least 1200 kcal for women and 1440 for men. These standards are calculated for people with average physical parameters(height and weight), physical activity and intellectual stress. These indicators can change significantly depending on stress, hormonal levels and age.

During a low-calorie diet, it is generally accepted to reduce the energy value of the diet to 1200 kcal. After a decrease in these indicators, a sharp decrease in metabolic processes occurs and lipolysis slows down disproportionately to the intake of food. In a month you can become 6–12 kg slimmer - this is very good result, which does not contradict the principles of proper weight loss.

Advantages and disadvantages

On to the pros diets include the following characteristics:

1. Fast results. In a week, the weight loss is 5 kg, and if the initial weight was very large, then the weight loss will be more significant. This dramatically improves your health, especially in the presence of high blood pressure, diabetes, and elevated cholesterol levels.
2. Low-calorie weight loss is within the framework of healthy methods and does not plunge the body into a state of nutritional stress.
3. An extensive list of permitted products allows you to diversify your menu and prepare a large number of inexpensive dietary dishes.
4. A low-calorie diet is balanced because it contains proteins, carbohydrates and fats in the right proportions. This prevents the body from becoming depleted or leaching out essential substances.

Minuses:

1. Of all the kilograms lost during weight loss, only 20% comes from fatty tissue, the rest is intestinal contents, muscle mass and excess liquid. This causes a sharp return of this part of the weight after returning to the previous diet.
2. Often side effect low-calorie diet is the appearance of sand and stones in the gallbladder. This happens because during calorie cutting, the amount of bile secreted sharply decreases. Remains of undigested fat contribute to the formation of cholesterol, and it crystallizes in the form of deposits in the gallbladder.
3. Calculating the exact calorie content of some foods is quite difficult. For example, the number of calories in apples different sizes and varieties vary, the energy value is also affected by the growing conditions of the fruit. Such factors cause significant calculation errors, sometimes reaching up to 20%.

Kinds

There are 3 types of low-calorie diets. Each of them differs in the characteristics of its chemical composition.

Type I (main type):

• total energy content: 1200–1400 kcal;
• proteins: 100–110 g;
• fats: 80–90 g;
• carbohydrates: 120–150 g.

Type II (moderately limited type):

• total energy content: 1100–1200 kcal;
• proteins: 70-80 g;
• fats: 60-70 g;
• carbohydrates: 70-80 g.

Type III (maximum limited type):

• total energy content: 650–1100 kcal;
• proteins: 40-50 g;
• fats: 30-40 g;
• carbohydrates: 50-70 g.

The second category is optimal for reducing weight parameters. The third is the strictest, it is prescribed for obesity and the need to rapidly lose weight.

Basic Rules

A low-calorie diet is characterized by a decrease in the energy value of food due to the reduction of fats and fast carbohydrates, but at the same time it contains all the nutritional elements that are necessary for normal life, therefore this technique quite balanced.

1. In first place in importance is limiting the intake of carbohydrates. It is achieved by avoiding baked goods, sweet soda and other easily digestible carbohydrates. It is preferable to eat protein-wheat or protein-bran bread.
2. Reducing the amount of fat occurs due to the exclusion of animal fat. Vegetable oils are still present on the table: rapeseed, sunflower, corn, pumpkin, flaxseed, olive, etc.
3. The protein component of the menu, on the contrary, increases slightly compared to traditional nutrition. The presence of meat, game, fish and dairy products allows the body not to experience a deficiency of protein substances. In addition, vegetable proteins are included: grains, legumes, cereals, mushrooms.
4. Complete elimination of sugar. If necessary, it is allowed to replace sugar in dishes with xylitol or sorbitol, but their presence should not exceed 30 g per day.
5. A sharp reduction in cholesterol-containing foods in the diet. This rule is especially relevant for people with atherosclerosis. The list of undesirable foods for a low-calorie diet includes: beef and pork brains, egg yolks, fatty hard cheeses, lard and bacon, butter. Fatty varieties of sea and river fish and some seafood are also indicated there: shrimp, mackerel, carp, etc.
6. Use table salt– up to 3–4 g per day. Despite the fact that this amount is 2 and sometimes 3 times less than that, which is familiar to people, it is not dangerous, often quite the opposite: it improves kidney function and relieves swelling. The use of iodized salt is encouraged. When calculating the total weight of salt, you must not forget about the salt that is already contained in finished products.
7. The volume of liquid that is drunk per day, unlike most diets, is limited to 1.5 liters. This volume includes not only water, but also tea, juices, coffee, compote and other permitted drinks.
8. A complete ban on alcohol, as alcoholic drinks are too high in calories.
9. The ingestion of substances and dishes that cause increased appetite in food also needs to be controlled. These include marinades, pickles, smoked and canned foods, hot seasonings, etc.
10. Acceptable methods of preparing dishes are best to use steaming or boiling without the use of salt.
11. The last meal should be taken no later than 2-3 hours before bedtime.

For women

The peculiarity of the female type of this diet is as follows:

1. Six low-calorie meals a day at equal intervals.
2. The normal volume of dishes is up to 200 ml (g).
3. You can't eat after 6 pm.
4. The daily calorie intake is up to 1300 kcal.
5. Drink 1.5 liters of purified mineral water.

For men

Due to the differences in the metabolic processes of male and female organisms, there are a number of features in the diet for men:

1. The standard volume of dishes is 300 ml (g).
2. The last meal is 2 hours before bedtime.
3. The daily calorie intake is up to 1700 kcal.
4. Drink 2.5–3.0 liters of purified mineral water.

Contraindications

• Stage of exacerbation of chronic diseases;
• hypotension;
• gastrointestinal diseases;
• It is strictly forbidden to use a low-calorie diet during pregnancy, without first consulting a doctor;
• lactation.

Menu

The classic version of a low-calorie diet involves 5 or 6 meals without large intervals. This ensures a constant supply of food masses to the stomach and, as a result, the absence of attacks of hunger.

On every day

The daily calorie content of food is about 1100–1200 kcal. The proportion of fats should not exceed 20%. You need to eat 60 g of protein (cottage cheese or lean meat). The rest comes from slow carbohydrates in the form of vegetables and fruits, whole grain bread or cereals.

The drinking norm is at least 2 liters of water per day. This volume should consist of pure mineral water. Sometimes a cup of tea or coffee, sweetened with a teaspoon of honey, is allowed. If the diet is supplemented with drinks such as fruit drink or compote, you must not forget to add up their calories into the total calorie intake.

Approximate daily menu:

• morning: 2 tbsp. l. brown rice, green tea without sweeteners;
• day: a bowl of vegetable soup with celery, 200 g of grilled sea fish;
• evening: boiled beans, a glass of biokefir.

Low-sugar fruits and leafy vegetables, as well as dairy products, are good snack options.

Another dietary option:

• morning: 100 g of cottage cheese (low-fat), 200 g of carrots stewed in water, black or green coffee;
• snack: 150 g of white cabbage vegetable salad;
• day: ½ serving of vegetarian soup, 90 g of boiled beef, 1 slice of black bread, a handful of fresh green peas, 1 medium sized apple;
• snack: 100 g of low-fat cottage cheese and 200 ml of rosehip infusion;
• evening: 100 g of boiled pike perch, 130 g of zucchini and tomato stew.

For a week

Monday

• Breakfast: a cup of tea with 1-2 tsp. honey.
• Lunch: 100 g of low-fat cheese or 3 pieces of 17% hard cheese.
• Lunch: chicken egg, white cabbage salad and apple, seasoned with natural lemon juice.
• Afternoon snack: ½ apple.
• Dinner: 120 g of beef, baked in foil with spices, and tomato-cucumber salad with red basil and garlic.

• Lunch: 100 g low-fat cheese or 80 g lean meat.
• Lunch: 1 baked potato with skin and tomato and cucumber salad.
• Afternoon snack: medium pear.
• Dinner: 120 g boiled chicken breast, cucumber salad with lettuce.

• Breakfast: tea with 1–2 tsp. honey and a piece of fresh ginger.
• Lunch: 2-3 pieces of hard cheese and 2 dry bread or 4 tbsp. l. low-fat cottage cheese with 2 dry bread.
• Lunch: 200 g of grilled cod and white cabbage and apple salad, seasoned with natural lemon juice.
• Afternoon snack: 1 grapefruit.
• Dinner: vinaigrette without adding potatoes.

For the whole day you need to eat 1 kg of cottage cheese with the lowest percentage of fat content and drink 2.5 liters of mineral water. Distribute the entire volume of cottage cheese into 6 equal portions and eat them throughout the day. Drink most of the water in the first half of the day, and reduce its consumption a couple of hours before bedtime.

Second fasting day. His diet consists of 2 kg of green apples and 2.5–3 liters of mineral water. Before lunch, you can drink 2 cups of tea with lemon and honey.

• Breakfast: tea with 1–2 tsp. honey.
• Lunch: 75 g boiled turkey or 100 g low-fat cottage cheese.
• Lunch: fresh cabbage and apple salad with lemon juice and 1 baked potato in its skin.
• Afternoon snack: 1 pear.
• Dinner: 120 g of boiled or stewed chicken, beet salad.

Sunday

• Breakfast: tea with 1–2 tsp. honey.
• Lunch: a sandwich of dry toast and a piece of low-fat cheese.
• Lunch: 200 g grilled or boiled cod, white cabbage salad with apple and lemon juice.
• Afternoon snack: 1 grapefruit or freshly squeezed grapefruit juice diluted with water.
• Dinner: vinaigrette without adding potatoes and vegetable oil.

For two weeks

Liquid consumption during the diet is not limited, except for the ban on drinking store-bought juices with sugar.

Monday

• Morning: tea without sugar.
• Day: mix of 2 chicken eggs, 1 large tomato and lettuce.
• Evening: salad of 100 g of boiled beef and lettuce.

• Morning: a cup of green coffee and rye toast.
• Day: boiled beef – 100 g.

• Morning: a cup of coffee and diet bread.
• Day: medium-sized carrots, fried in a minimum amount of vegetable oil, 1 tomato and 1 tangerine or 3 calamondins.
• Evening: salad of 100 g doctor's sausage, basil and lettuce.

• Morning: a cup of green coffee and diet bread.
• Day: fresh carrots, 3 pieces of hard cheese, 1 egg.
• Evening: 1 grapefruit and a glass of biokefir.

• Morning: mix of 1 fresh carrot and natural lemon juice.
• Day: cocktail of chicken broth, 4 quail eggs and greens.
• Evening: 100 g lean beef.

• Morning: a cup of coffee without sugar.
• Day: 100 g boiled chicken breast and lettuce.
• Evening: 100 g grilled beef.

Sunday

• Morning: green tea without sweeteners.
• Day: chicken broth with brown bread croutons, 1 grapefruit.
• Evening: 100 g of high quality boiled sausage.

This menu is repeated over the next week.

For three weeks

The low-calorie diet is distributed over weeks. Every day food is consumed for breakfast, lunch and dinner without intermediate snacks.

1. In the first seven days, eat 1 boiled chicken egg and 1 grapefruit for each meal.
2. Secondly, eat whole grain cereals without butter, salt and sweeteners. Pearl barley porridge is strictly prohibited.
3. During the third seven-day period, we consume vegetables and fruits in the form of salads, stews, raw, grilled. You can add olive oil and lemon juice to salads.

For a month

This is a variant of a low-calorie diet with a moderately limited diet, calorie content of 1100–1200 kcal. Reducing calories for such a long period can be dangerous to health if you have chronic diseases. During the course it is required additional reception multivitamin complexes.

The weekly menus below must be changed daily from option “A” to option “B”.

First week

• “A”: 200 ml of warm milk with honey and a cracker of gray bread.
• “B”: tea and black bread toast, sprinkled with parsley and dill.

• “A”: black or green tea, 2 slices of bread with a minimum layer of butter and lettuce leaves.
• “B”: a cup of low-fat kefir, brown bread crackers, 12 radishes.

• “A”: 150 g cod fillet, 3 boiled potatoes with herbs, a salad of leafy vegetables, seasoned with olive oil and a few drops of lemon juice.
• “B”: broccoli and green pea soup with celery, 150 g of beef, 3 baked potatoes, fresh juice diluted with water 1:1.

• “A”: 2 tomatoes or a glass tomato juice and a brown bread cracker.
• “B”: 2 oranges or a glass of orange juice and a piece of biscuit.

• “A”: a glass of low-fat kefir, 2 pieces of brown bread toast, spread with honey and sprinkled with chopped parsley.
• “B”: a cup of warm milk with natural honey, 2 pieces of halva.

Second week

• “A”: a glass of juice from a celery stalk with water 1:1, toast.
• “B”: tea with milk and a piece of gray bread with butter.

• “A”: 2 sandwiches of gray bread with cheese and butter, tea.
• “B”: 2 toasts with ham, 2 tomatoes, tea.

• "A": 2 steam cutlets made from lean meat, carrot salad, berry jelly.
• “B”: beetroot soup, 1 egg, 100 g fish fillet, 2 baked potatoes in their skins, leafy vegetable salad.

• “A”: 1 apple, a piece of biscuit.
• “B”: a cup of biokefir, 1 cracker of gray bread.

• “A”: a cup of biokefir, a bagel with jam.
• “B”: tea and 2 pieces of low-fat cheese.

Third week

• “A”: a cup of green coffee, a sandwich of brown bread with honey.
• “B”: a cup of warm milk with natural honey, diet bread.

• “A”: a glass of biokefir or kefir with a low fat content, a sandwich of black bread with butter, a raw egg, radishes.
• “B”: 2 brown bread sandwiches with ham, 2 tomatoes.

• “A”: steak cooked in a dry frying pan, spinach in sour cream and a cup of tea.
• “B”: rice with stewed champignons, a cup of chicken broth and 2 apples baked in the oven.

• “A”: 2 peaches, crackers.
• "B": a piece of biscuit.

• “A”: a glass of low-calorie milk, a croissant, low-fat cottage cheese.
• “B”: a cup of tea, boiled veal and diet bread, 1 apple.

Fourth week

• “A”: green tea or rooibos with 1 tsp. honey, cracker.
• “B”: a cup of warmed milk, toast with butter.

• “A”: 2 sandwiches with a thin layer of butter and cheese, 2 sour apples.
• “B”: croissant with butter, 2 raw eggs, apple, green tea.

• “A”: a piece of chicken stewed with vegetables, 2 tablespoons of mashed potatoes.
• “B”: chicken broth without fat, beans stewed in tomato, 2 baked potatoes with herbs, apple.

• “A”: fresh carrots diluted with water, a piece of biscuit.
• “B”: a cup of green coffee, diet bread.

• “A”: a cup of biokefir, a croissant.
• "B": 2 sandwiches with pate from beef liver, radish

Quitting the diet

After completing the diet course, you cannot switch to the type of diet that you followed before. This is fraught with the manifestation of the “boomerang effect” - a sharp weight gain in a short time.

Every day you need to increase your caloric intake by 50 kcal. If the calorie content was less than 1200, then after reaching it you need to wait a week with a diet of 1200 kcal.

Then you need to increase your caloric intake by 100 kcal weekly until you reach 2000. This period will take another 8 weeks.

From the first day, you need to ensure the supply of plant and animal proteins in the amount of 50 g, gradually increasing the rate to 1.5 g per kg of weight. The rest will come from carbohydrates (preferably slow) and fats from vegetable oils and fish rich in omega-3 fats.

Strict diets

Their common characteristic is a menu with a daily calorie content of less than 1200 kcal.

All varieties of such diets have common features: they are the most effective and allow you to lose weight in a short time. But due to the fact that the calorie content of food is sharply reduced, use them throughout long periods it is forbidden. Most often they are prescribed to those who have problems with obesity, but at the same time the digestive system works well.

Brazilian

Efficiency is the main advantage of this low-calorie diet. It allows you to get rid of 5 kg in 2 weeks. You should not continue this for any longer, as this may cause problems with your kidneys. Repeated use - no more than once every 4 months. In order to reduce the load on the kidneys, it is necessary to saturate the body with a sufficient volume of fluid in the amount of 2–2.5 liters.

It is important not to change the order of meals and not to replace them with others.

Menu

Monday and Tuesday: 1 hard-boiled egg, a cup of coffee and an apple 3 times a day.

• Breakfast: 2 eggs.
• Lunch: 50 g boiled beef, spinach in fresh.
• Dinner: 1 egg, fresh spinach.

• Breakfast: 1 egg.
• Lunch: a portioned piece of cooked fish.
• Dinner: 2 eggs, a cup of coffee.

• Lunch: 1 tomato and 2 eggs.
• Dinner: a piece of grilled fish, sorrel and spinach.

• Breakfast: 1 egg, a cup of coffee.
• Lunch: 150 g beef, 1 small cucumber.
• Dinner: a piece of veal fried in a dry frying pan, a tomato, a cup of coffee.

Sunday

• Breakfast: 1 egg, a cup of coffee.
• Lunch: ½ chicken, fried in a dry frying pan, raw vegetables.
• Dinner: ½ chicken fried in a dry frying pan, 1 sour apple, a cup of coffee.

Next week you need to completely repeat the menu of these seven days.

If coffee is poorly tolerated or interferes with proper sleep, it can be replaced with green tea.

Diet 500 kcal

Its duration is 10 days. Although it is quite difficult to maintain such a diet, the impressive results often force one to choose this particular method for body correction. Weight loss is 7 kg. Use no more than once every 1.5 months.

Before you begin this type of weight loss, you should consult your doctor.

Example of a daily menu:

• breakfast: salad of 100 g of 2% cottage cheese, 50 g of apple and 10 g of 10% sour cream;
• lunch: 50 g shrimp, 100 g mashed potatoes and a glass of apricot juice with pulp;
• dinner: 150 g of vegetable salad, weak tea.

Tokyo

Before starting this low-calorie diet, be sure to consult with a doctor who can help determine whether it is suitable for a given person.

“Tokyo” is a mono-diet, the only dish included in its diet is “chicken tapaka”. Duration – 6 days. The weight during this period is up to 6 kg. However, due to strict restrictions, it is strictly prohibited to use it more than once every six months.

Every day you need to eat up to 1 kg of tapaka chicken and drink 2 liters of high quality water. You can drink several cups of green, black or herbal tea without sugar or honey.

Diet of "sinners"

An interesting nutrition system based on the fact that constant restrictions psychologically impede effective weight loss. Therefore, she allows you to eat a product prohibited from the diet once a day: some kind of sweet, smoked product or a piece of fried pork.

The main condition is a daily careful calculation of the calorie content of all the dishes eaten. Total caloric intake should not be more than 1100–1300 kcal.

This technique allows you to become 4 kg lighter in a week. Duration – 7 days, repetition – no more than once a month.

One significant disadvantage is a strong feeling of hunger. To overcome it, it is recommended to drink water during hunger attacks, as well as before meals.

The daily distribution of calories is as follows:

• morning: 300–350 kcal;
• lunch: 450–550 kcal;
• early evening: 400–500 kcal.

Dinner should be very early: no later than 18-00. After this, only water or weak tea is allowed.

Film diet

It is not suitable for people who are allergic to tomatoes. For others, it promises weight loss of 4 kg in seven days. Its maximum duration is 2 weeks. You can return to it after 2 months. If you follow all these rules, then it is absolutely safe for health.

The simplicity and availability of all ingredients makes it attractive for those who do not have a lot of free time. But at the same time, it is characterized by a pronounced feeling of hunger, which is especially difficult to bear in the first couple of days.

The menu is repeated daily:

• morning: 2 soft-boiled eggs, a couple of fresh tomatoes, 2 slices of black bread, unsweetened coffee;
• day: 200 g of lean meat, boiled or cooked in a double boiler, fresh vegetable salad without oil;
• snack: 2 medium-sized apples;
• evening: 2 soft-boiled eggs, tomato salad with olive oil, 2 slices of black bread, unsweetened mint tea.

If constipation occurs during two days of such a low-calorie diet, then you can take herbal laxatives, but this can be done no more than 2 times per full course.

Artistic

It lasts a week, during which a person can become 5 kg lighter.

During this period, the calorie content of food is reduced, due to which the breakdown of the subcutaneous fat layer begins. In order to avoid digestive problems, it is recommended to drink 1 tsp every morning on an empty stomach. olive or linseed oil, you can alternate taking them. 30 minutes after this, eat 1 tbsp. l. oat bran soaked in water.

Weekly diet

Monday

• Afternoon snack: 2 apples.

• Breakfast: brown bread toast with hard cheese.
• Dinner: 300 g of low-fat cottage cheese or 0.5 liters of biokefir.

All day you can eat exclusively steamed buckwheat and wash it down with ginger tea.

All day you can eat only rice (the type does not matter) and drink ginger tea.

• Breakfast: oatmeal and a glass of biokefir or milk.
• Lunch: 200 g of boiled chicken fillet.
• Afternoon snack: 2 apples.
• Dinner: 300 g low-fat cottage cheese.

Saturday and Sunday

• Breakfast: sandwiches made from gray bread and hard cheese.
• Lunch: fresh cabbage salad with cucumbers, 200 g of lean meat or fish.
• Dinner: 300 g low-fat cottage cheese or 0.5 l natural yogurt.

Throughout the course, it is important to drink enough liquid - at least 2 liters per day.

Acting

Duration of use – 4 days. During this short period, the loss of body fat reaches 4 kg.

In parallel with the weight loss process, there is an active removal of toxins and waste from the upper and lower intestines.

The consumption of salt and sugar is excluded on this type of diet.

Each day is characterized by a separate diet:

• 1st: clearly unlimited amount of brown rice and tomato juice. It is preferable to use homemade juice without salt;
• 2nd: low-fat cottage cheese and biokefir, also without specific restrictions on quantity;
• 3rd: chicken or turkey without skin and unsweetened tea;
• 4th: hard cheese and dry red wine in the amount of 700 ml throughout the day. You cannot drink anything else for the fourth day.

For those who cannot afford to drink alcohol, wine can be replaced with orange or pomegranate juice, but the weight loss effectiveness of this substitution may be somewhat reduced.

Diet of the Cosmetic Institute of France

The advantage of the method is that it was developed by specialist nutritionists and dietitians and combines the main advantages of low-calorie weight loss, namely: balance, rational reduction in the energy value of dishes and average duration. The course ensures stability of the plumb line in the amount of 500 g per day.

The method involves a duration of 7–10 days with weight loss of up to 5 kg. The average daily calorie content is 1300-1500 kcal. Due to the fact that the course is compiled correctly and does not pose a threat to health, it can be used once a month.

Daily menu

• Morning: a cup of coffee, 2 brown bread toasts, 50 g of unsalted cheese.
• Snack: 1 apple.
• Day: 100 g grilled or boiled meat.
• Snack: 1 apple.
• Evening: 100 g of lean meat, 2 baked potatoes, a cup of black or green coffee.

In order to diversify a low-calorie diet, meat can sometimes be replaced with a piece of fish of the same weight or a piece of skinless poultry.

In case of attacks of intolerable hunger, you can add a glass of skim milk and a piece of black bread to the menu.

Jockey

It arose as a means of maintaining the required weight for riders who should not exceed certain parameters physical fitness for successful professional activities.

This technique is very intensive and due to severe restrictions it can cause weakness and dizziness. In addition to a sharp decrease in the intake of all necessary nutrients and minerals, the diet is poor in carbohydrates and fats and for this reason, taking multivitamins is mandatory.

The three-day cycle is divided into three periods, consisting of separate mono-diets:

• Day 1. 1.5 kg of chicken needs to be baked in foil, having first cut off all the fat. As for spices, you can use only a small amount of pepper or curry, and you cannot add salt to the dish. The finished meat is divided into 3 parts for breakfast, lunch and dinner. You can drink mineral water or tea without sugar all day.
• Day 2. Grill 300 g of veal. As on the previous day, the meat is divided into three meals, salt is not used. In extreme cases, it is replaced with a teaspoon of soy sauce. The drinking regime is the same as on the previous day.
• Day 3 – fasting. You can only drink water, 2 cups of strong coffee or tea without added sugar.

In 3 days you can “burn” 3–5 kg. It is not recommended to continue the diet for longer than 3 days, and re-apply it no earlier than after 2 months.

To ensure maximum results, you can combine the course with a general massage and a visit to the sauna.

Protein-carbohydrate

A mixed type of nutrition that allows you to adjust body volume within a week and not deplete muscle tissue. It goes well with physical activity, so it is suitable for those who cannot stop training while losing weight.

The daily volume of products must be divided into 5 doses and consumed at equal intervals. Dinner should be at 6–7 pm.

Weekly diet plan:

• Monday: 5 potatoes, boiled in their jackets, 500 ml of biokefir.
• Tuesday: 0.5 kg of boiled meat without fat, 500 mg of biokefir.
• Wednesday: 5 medium-sized sour apples, 500 ml biokefir.
• Thursday: 0.5 kg of low-fat cottage cheese, 500 ml of biokefir.
• Friday: 0.5 kg of dried apricots not boiled in syrup, 500 ml of biokefir.
• Saturday: 0.5 kg of low-fat sour cream, 500 ml of biokefir.
• Sunday: 1.5 liters of biokefir.

With this diet, designed for seven days, you can become lighter up to 5-6 kg. Reapply only after a three-month break.

Hard–semi-liquid

A very strict diet designed for 6 days. Consists of a whole complex fasting days, the sequence of which cannot be changed. Not only the composition of the menu is limited, but also the amount of food. Drinking plenty of fluids, drinks and juicy fruits helps to achieve a detoxifying effect along with weight loss. During this course, the weight loss is 3–4 kg and it is not worth repeating it earlier than after 2 months.

The entire daily grocery set should be divided into 4-5 meals.

• Monday: 1.5 liters of low-fat milk. You can drink it with tea.
• Tuesday: 500 ml of biokefir.
• Wednesday: 6 eggs (can be raw, boiled, scrambled eggs, etc.)
• Thursday: 400 g lean meat.
• Friday: 200 g of white cabbage, 200 g of tomatoes and 200 g of carrots. It is better to eat them fresh; you can make a salad.
• Saturday: 1.5 kg of apples, oranges, grapefruits or pears.

After completion, a smooth transition to a standard diet is necessary, which takes approximately a decade.

Motley

This low-calorie diet allows you to quickly lose weight and get rid of toxins, which immediately affects the condition of your skin and the cleanliness of your face.

Duration – 1 week. During this time, the loss of extra pounds is 6–7, depending on the initial indicators. Repeated use – after 1.5 months.

The daily diet consists of one type of food. The restrictions are quite noticeable, so in the first half of the week there may be slight fatigue. In order not to aggravate this phenomenon, serious physical activity should be avoided during this period.

Every day you need to drink 1.5–2.5 liters of liquid.

• Monday: 500 g of vegetables (except potatoes and beets) raw, boiled or steamed.
• Tuesday: 100 g lean meat, grilled.
• Wednesday: 6 boiled eggs.
• Thursday: 400 g of beef, boiled in unsalted water.
• Friday: 400 g fish fillet without salt.
• Saturday and Sunday: 1 kg of fruit (except bananas, grapes and pears).

In the evening, mint tea is suitable, and the rest of the time - green, herbal, black tea or rooibos.

After the end of the event, you should not suddenly start eating your usual portions. The exit should occur gradually: for the first couple of days, focus on lean soups, then introduce bread, and a week later - cereals and main courses.

Other low-calorie diet options

1200 kcal diet

The limit of 1200 kcal is decisive for the choice of nutrition system. If the daily calorie intake of the diet is above this limit, then lipolysis processes occur at a slower possible pace. In the case when the energy value of the daily set of products is below 1200, then metabolic processes, contrary to expectations, slow down and the mechanism of processing muscle cells as a source of energy is turned on. This leads not only to depletion of the body's resources, but also to a deterioration in appearance.

For a woman with average physical parameters and average physical activity, 1200 kcal is the caloric intake that ensures the optimal rate of weight loss. Weight loss with this system is approaching 6 kg per week. It can be repeated once a month.

In addition to taking into account the energy value in this type of weight loss, the proportions of fats, proteins and carbohydrates supplied with food are important. IN percentage a healthy balance is represented by the following values:

• fats – 30% (only 1/3 of them are of animal origin);
• proteins – 15%;
• carbohydrates – 55%.

Weekly menu

Monday

• Morning: carrot and white cabbage salad with lemon juice and olive oil, bread sandwich with cheese and butter, 50 g of boiled sausage - 300 cal.
• Lunch: strong black coffee with 1 tsp. sugar or honey – 120 cal.
• Lunch: boiled chicken meat – 100 g, 2 potatoes with sunflower oil and a cup of green tea without sugar – 420 cal.
• Afternoon snack: natural yogurt with fat content no more than 1.5% - 120 cal.
• Evening: 200 g of fish fillet, boiled in salted water, cabbage and carrot salad with lemon juice and olive oil – 250 cal.

• Morning: hard-boiled egg, a piece of black bread, tomato, tea or coffee of your choice – 300 cal.
• Lunch: glass of yogurt or 1 green apple – 100 cal.
• Lunch: chicken broth with dill, basil and parsley, vegetable salad with lemon juice – 400 cal.
• Afternoon snack: mate tea with 1 tsp. honey and a slice of lemon – 100 cal.
• Evening: boiled chicken breast – 150 g – 300 cal.

• Morning: fresh apple or orange, strong coffee, bun – 400 cal.
• Lunch: green tea, orange – 100 cal.
• Lunch: a portioned piece of boiled skinny fish, lettuce leaves with balsamic vinegar – 300 cal.
• Afternoon snack: herbal decoction or 1 apple – 100 cal.
• Evening: 2 tbsp. l. buckwheat, 100 g stewed beef liver – 300 cal.

• Morning: cereal in yogurt with 1 tsp. honey, a cup of rosehip decoction - 300 cal.
• Lunch: grapefruit and mate tea – 150 cal.
• Lunch: 2 tbsp. l. brown rice, 1 tomato and 1 cucumber – 300 cal.
• Afternoon snack: a cup of tea, a piece of low-fat cheese – 150 cal.
• Evening: 1 high meat content sausage, 3 tbsp. l. canned or fresh green peas, 1 tbsp. l. buckwheat – 300 cal.

• Morning: omelet with herbs, a cup of coffee – 300 cal.
• Lunch: orange or apple – 100 cal.
• Lunch: 150 g of grilled skinny fish sprinkled with lemon juice, carrot and white cabbage salad – 300 cal.
• Afternoon snack: several dried fruits and tea – 200 cal.
• Evening: mix of tomatoes, herbs, cucumbers with lemon juice and olive oil – 300 cal.

• Monday's diet is completely repeated.

Sunday

• Morning: toast with a thin layer of butter, a cup of tea – 300 cal.
• Lunch: fresh apple with ½ part water added.
• Lunch: 2 tbsp. l. boiled oats, 100 g chicken white meat – 300 cal.
• Afternoon snack: a glass of natural yogurt – 100 cal.
• Evening: lettuce with carrots, seasoned with lemon juice and flax oil, 50 g low-fat cottage cheese - 300 cal.

This menu is used not only for direct weight loss, but also during nutrition, which consolidates the result after the main diet.

Protein

Ideal for those who cannot imagine their life without meat. Its main characteristic is increased protein consumption.

First of all, it is designed for young people with an active lifestyle and high loads. For older people, it is better to choose another option, since a high-protein diet can cause stones and grains of sand in the kidney ducts, the formation of blood clots and an increase in blood clotting. This type of weight loss is often recommended for pregnant women who experience significant excess weight gain, especially in the second and third trimester during an intensive increase in embryo development.

This low-calorie course continues for 10 days with a decrease in body weight by 15 kg. Repeated use is carried out after a 3-month break.

Basic Rules:

• split meals – 5–6 times (3 main meals and 2 snacks);
• cereals are present in significant quantities, fruits and vegetables to a lesser extent;
• fried, fatty, seasonings, semi-finished products, tomatoes, salt, sugar - excluded;
• alcohol ban;
• Drinks other than water include tea or coffee with milk, and compotes without sugar.

During the day you need to consume 200 g of skinny fish, 2 chicken eggs (can be used as an omelet), 3 tbsp. l. cereals, 0.3 kg of fruits or vegetables (fresh).

Protein-carbohydrate alternation

The point of such a diet is that there is a circular alternation of protein, carbohydrate and mixed periods of nutrition. One full cycle lasts for 4 days: the first 2 are protein, the third is carbohydrate, the fourth is mixed.

The main feature of this technique is the effective removal of fat deposits without muscle loss. A balanced diet ensures the normal condition of hair and nail plates and does not cause negative consequences for skin.

But there are a number of restrictions: diseases of such organs of the digestive system as the liver, kidneys, and pancreas. It is also unacceptable for hormonal imbalances.

Low-calorie diet plan:

Protein days

• Morning: low-fat cottage cheese and unsweetened tea.
• Snack: 2 scrambled eggs.
• Day: steamed fish, a couple of vegetables (cucumbers, tomatoes, bell peppers).
• Snack: yogurt or biokefir.
• Evening: white chicken cooked in a steamer, or a piece of boiled beef.
• Before bed: a glass of natural yoghurt or fermented baked milk.

Carbohydrate days

• Morning: muesli with skim milk with 1 tsp. honey and dried fruits.
• Snack: 1 apple or 2 apricots.
• Day: choice of a portion of buckwheat, pasta or rice with tomato and champignons, a mix of vegetables with olive oil, 1 slice of black bread.
• Snack: low-fat yogurt with 1 tsp. honey and a piece of diet bread.
• Evening: meat or fish fillet fried in a dry frying pan with fresh lettuce.
• Before bed: 200 ml of yogurt.

Mixed days

• Morning: oatmeal with dried fruits or other cereals, low-fat yogurt.
• Snack: apple.
• Day: steamed fish, a portion of buckwheat or rice.
• Snack: 200 ml of biokefir with honey.
• Evening: Stew or game with lentils.
• Before bed: a glass of drinking yoghurt or fermented baked milk.

The duration of such weight loss is not strictly limited, but it is not worth continuing it for longer than 2 months. In 2 weeks you can get rid of 8 kg. Repeated use must be carried out at intervals of at least 4 months.

Diet of ballerinas

This is a perpetual method of low-calorie weight loss, used on an ongoing basis. It provides high activity and the supply of all necessary nutrients, since representatives of this profession require daily training with huge energy costs. In addition, the diet makes it possible to maintain muscle tissue in excellent condition.

The diet is suitable for anyone who leads an active lifestyle.

To effectively lose weight, it is important to follow the following rules:

• drink more than 1.5 liters of ideal quality water per day;
• Do not combine first and second courses for lunch: eat either soup or a side dish;
• mandatory presence of proteins, carbohydrates and fats in the diet. None of the components should be missing;
• salt is strictly taboo. You can replace it with soy sauce, cranberry or lemon juice;
• You shouldn’t change your usual diet, but you need to reduce the portions by half;
• mayonnaise is prohibited;
• half an hour before meals and half an hour after you need to drink 200 ml of mineral table water - this will stimulate the functioning of the digestive organs.

English

In order not to cause harm to the body, this type of nutrition is represented by many groups of nutrients. Over the course of 3 weeks, there is an alternation of protein and vegetable periods. During this time, the plumb line reaches 10 kg. Repeated use can be carried out no earlier than after a year.

The main difference between the English diet and most types of weight loss is low-calorie meals in the morning and increased calorie intake in the evening.

Fried and fatty foods are completely prohibited. The volume of water drunk should not be less than 2 liters.

The first 2 days are protein (milk), then 3 meat days, 5 fruit and vegetable days. This is how the first decade passes.

In the second decade the following stages take place: 4 days – meat, 6 – fruit and vegetable. And the final day is milk day.

Diet Valley

Duration - a week. During this period of time the plumb line is 7 kg. Due to the fact that the diet is low in fat, it should be used no more than once every 2 months.

Before starting, a fasting day is carried out, and during the diet - a daily enema.

The principles on which the methodology is based:

• all odd days are kefir days. Kefir should be made from natural starter culture, with a fat content of no higher than 1%;
• even days are characterized by separate meals: do not combine proteins with carbohydrates, proteins with fats, vegetable and animal proteins, fruits with fruit acids and proteins, acidic foods with carbohydrates in one meal;
• during even days, food is taken in small portions up to 6 times a day;
• baked goods, salty, smoked meats, sugar and confectionery exclude;
• drink a cup of strong coffee in the morning;
• drink up to 0.5 liters of water per day;
• after 17-00 - do not eat.

Due to the fact that the water regime is very limited, this type of weight loss is not suitable for people with cardiovascular pathologies, hypertension and problems with the blood count.

Summer

Duration - a week. During this period, it allows you not only to lose weight, but also to solve certain problems with metabolism. Plant fibers activate intestinal motility and help overcome constipation. The weight per week is up to 5 kg.

The diet of each day consists of one type of product: vegetable, fruit, berry, dairy, vegetable, fruit-dairy, juice days go in turn.

For those who often experience heartburn, it is not advisable to drink orange, grapefruit and sour apple juice during fruit and juice periods.

On Bonn soup

This course helps you lose excess weight not only by losing kilograms, but also by getting rid of swelling.

The main principle is to consume Bonn soup. This soup consists of onions, tomatoes, various varieties of cabbage, bell peppers, root or stem celery and parsley. You can salt the soup using a minimal amount of salt not during cooking, but immediately before consumption.

You can use it in its classic form, or in the form of a puree soup. You can eat small portions of soup every time you feel hungry. The main components that ensure weight loss are celery and parsley, so you should not exclude them or reduce their content to a minimum.

There are no clear restrictions on the size of portions and the number of daily meals, but you need to remember that excessive filling of the stomach increases its volume and potentially increases the size of subsequent portions.

The duration of the diet is a week, the weight reaches 9 kg. Frequency – 3 months.

Grapefruit

Lasts 7 days and allows you to become slimmer by 4-5 kg. Thanks to the presence of the main product - grapefruit, it allows you to saturate the body with all the necessary vitamins, so after such a course it improves appearance, which is visually observed from the first days. The high content of vitamin C makes it possible to strengthen the immune system and overall health, and the richness of fiber regulates digestive processes.

The method is based on main principle: mandatory consumption of ½ grapefruit half an hour before meals. The enzymes contained in its pulp promote rapid fat burning and thereby accelerate weight loss.

Otherwise, you should adhere to these recommendations:

• five meals a day;
• ban on salted, smoked, sugar, spices, fatty foods, baked goods;
• reducing the daily energy value of food to 800 kcal;
• In addition to water, drink coffee, tea and herbal infusions.

Due to the high content of fruit acids in grapefruit, heartburn may occur. Then the course must be stopped.

You can re-apply weight loss on grapefruits after 3 months.

Carbohydrate

The main points of the carbohydrate course are as follows:

• split meals - 6 or more times a day;
• You can eat 150 g at a time and drink 100 ml;
• after 19-00 - do not eat anything;
• You can only drink mineral water and weak black tea.

Products such as potatoes, baked goods, salt, alcohol and soda, and sugar are prohibited.

This diet lasts for a week and makes it possible to lose 4 kg. If necessary, you can return to it after a seven-day break.

Recipes

Dietary vinaigrette

Ingredients:

• 1 salad beet;
• 2 carrots;
• 150 g sauerkraut;
• 2 tbsp. l. canned green peas;
• 1 tbsp. l. olive oils;
• 5 drops of natural lemon juice or a pinch of sea salt.

Cut the boiled beets and carrots into cubes, add cabbage and peas. Season everything with oil and lemon juice or salt, stir.

Fragrant baked potatoes

Ingredients:

• 3 potatoes;
• ½ bunch of dill;
• Provencal herbs.

Wash the potatoes, cut into 2 halves. Spread the cut areas with olive oil using a pastry brush and sprinkle with herbs de Provence. Place in the oven at 180°C. Bake until done, then immediately sprinkle with finely chopped dill.

Low calorie vegetable salad

Ingredients:

• 100 g celery stalk;
• juice of ½ lemon;
• 200 g of Cherry tomatoes;
• 1 knobby red pepper;
• a couple of lettuce leaves;
• 4 leaves of green and red basil;
• a pinch of Adyghe salt.

Finely chop the celery and blend with lemon juice in a blender. Chop all the other vegetables and pour in the celery filling, add salt and mix.

Salad "Spring"

Ingredients:

• 100 g of natural yogurt with low fat content (up to 2.5%);
• ½ bunch of parsley;
• ½ bunch of dill;
• 3 young cucumbers;
• a bunch of red or white radishes;
• a small head of Chinese cabbage;
• sea ​​salt.

Chop the parsley and dill and mix with yogurt, you can puree them in a blender.

Chop cucumbers, radishes and Chinese cabbage.

Mix vegetables with yogurt dressing, add a little salt.

Pumpkin stew with mushrooms

Ingredients:

• 100 g chanterelles;
• 500 g of royal champignons;
• 1 kg of pumpkin pulp (weigh without seeds and peel);
• cardamom;
• ginger powder;
• 200 ml celery and cabbage broth;
• 2 tbsp. l. pumpkin oil.

Cut the pumpkin into cubes and bake in the oven at 180°C for 20 minutes.

Stew all the mushrooms in vegetable broth, add pumpkin there, add cardamom and continue simmering over low heat for 12 minutes.

Season the finished dish with oil.

Beans with potatoes

Ingredients:

• 2 Jerusalem artichoke tubers;
• can of red beans without tomato;
• 200 g of Cherry tomatoes;
• 5 basil leaves;
• 1 tbsp. l. olive oils;
• 1 onion;
• 2 cloves of young garlic;
• 200 ml vegetable broth.

Saute finely chopped garlic and onion in oil for 2 minutes, add broth, add diced Jerusalem artichoke and tomatoes and simmer for 10 minutes until smooth.

Rinse the beans with water to remove the salt and add to the main dish, stir. Sprinkle chopped basil on top.

Cod fillet curry

Ingredients:

• 1 kg cod fillet;
• 200 g of Cherry tomatoes;
• curry;
• garlic;
• onion or 1 leek;
• 200 g asparagus shoots;
• 1 tbsp. l. sesame oil.

In a wok, fry the curry and chopped vegetables for 3-4 minutes. Add the fish fillet cut into strips and simmer for about 20 minutes with the addition of water until cooked.

Serve as a side.

Chicken salad

Ingredients:

• 200 g spinach;
• 1 red knobby pepper;
• 1 tomato;
• 120 g chicken fillet;
• 1 avocado;
• garlic clove;
• a pinch of sea salt.

Place the peeled, pitted avocado in a blender, add garlic and salt, blend until it forms a homogeneous mass.

Boil spinach and peppers in water, and cook chicken with curry in the same broth. Cut the tomato and meat into large pieces.

Mix vegetables, meat and sauce, add salt and stir.

The key to good health and a beautiful, fit figure is a healthy diet. Millions of women strive to lose extra pounds, but how to lose weight, where to start? Of course, from nutrition. This article will tell you about the most important points, what you need to pay attention to, how to prepare it, what to combine it with, as well as how to properly create a diet menu.

1. Low calorie food - this principle involves reducing the caloric content of the diet while maintaining required quantity vitamins and minerals that enter the body with food. This does not mean that you need to completely remove fats and carbohydrates from your diet; they should be there, but within reasonable limits. In addition, you should not resort to mono-diets, for example, eating only apples or kefir all day;
2. Regularity and frequency of meals is another important principle. In order not to overload the intestines and maintain optimal body weight, you need to eat 5-6 times a day. In this case, the total number of calories should not exceed the maximum daily norm. Avoid random snacks (buns, sweets, cookies) - these are fast carbohydrates that cause a short-term feeling of fullness; literally after an hour your appetite will appear again;
3. Sport is another principle of any diet. Do not forget that beautiful and healthy body- this is the result of the coordinated work of an active lifestyle and proper nutrition. Losing weight will require at least minimal physical activity.

IMPORTANT! Avoid mono-diets and random snacks! It's better to eat less, but more often!

Fish or meat?

Meat and fish are unique products that must be included in the diet without fail. Moreover, fish cannot replace meat, and vice versa. Diet lunch always includes fish or meat. But first things first.

Fish is one of those few products that simultaneously contain micro- and macroelements (iron, phosphorus, calcium, magnesium, selenium), vitamins (A, D, E), and amino acids. Plus, fish has very little fat (up to 30%). All these substances together are necessary for the normal functioning of the body. For overweight people, river fish is ideal because it contains only 2.5% fat. As for protein, fish is a valuable source of high-quality protein, which contains all the necessary amino acids. The most valuable species In terms of protein content, salmon and sturgeon fish species (trout, salmon, beluga, salmon) are considered. Fattier ones include herring, mackerel and others. Fish dishes are also considered valuable sources of iodine, fluorine and phosphorus.

Meat is always present in the diet, most often veal, beef, lean lamb and pork, as well as turkey, rabbit and chicken. Meat of geese and ducks is used less frequently, since its fat content is about 30%. Meat is a good source of iron, potassium and phosphorus, proteins and B vitamins. In terms of protein content, turkey is the leader - 22%, beef and chicken meat - 18-21%, the most fat is in pork (fatty varieties up to 49%). In proper nutrition, meat is usually present in boiled or baked form; steamed meat is also very healthy.

Porridge is our joy

Since ancient times, cereal dishes have been considered the healthiest. But for some reason in modern society there is an opinion that porridge is the food of children. This is not entirely true, because... Cereals contain a lot of vitamins, minerals, fiber and carbohydrates. All this together is necessary for a person. The main advantage of cereals is that they are well digestible, they are cheap, and most importantly, cereal dishes for weight loss every day help you lose weight effectively. The main thing is to know what kind of cereal to use and how to prepare it.

• Buckwheat is rightfully considered the most useful. It is high in protein and low in carbohydrates. In addition, buckwheat is rich in vitamins P and B, magnesium, potassium, iron, iodine and phosphorus. The high fiber content allows you to “cleanse” the intestines, which is why weight loss occurs. Buckwheat porridge without oil is a low-calorie food;
• Oatmeal is also rich in vitamins, including the rare vitamin H. Oatmeal porridge reduces cholesterol in the blood and is able to remove toxins;
• Wheat cereal is good because it contains complex carbohydrates. To process these carbohydrates, the body will need more time, which means that the feeling of hunger will not come soon;
• Rice porridge cooked in water without adding salt and sugar is an excellent dietary dish.

You can also include porridge made from pearl barley, semolina, corn grits. The main thing is to cook them with a minimum amount of salt and sugar. It is best to combine porridge with fruits and nuts.

Milk and diet?

Milk and dairy products very often form the basis of various diets. And this is understandable, because milk and products made from it have dietary properties. The fact is that they contain almost all the substances necessary for the body in a balanced form, which means that the digestibility of such products is maximum. For example, the main source of calcium is milk; it contains so many vitamins, minerals and proteins. In dietary nutrition, low-fat products are most often used, such as low-fat kefir, cottage cheese, yogurt and milk. The fat content in such products varies from 0.2% to 1%. You can find such products in any store.

As for cheeses, if you are following a diet, it is considered advisable to include lightly salted, mild cheeses in your diet.

The importance of vegetables and fruits in dietary nutrition

Vegetables and fruits are unique in that almost their entire list can be used in dietary nutrition. The variety of fruits and vegetables is so huge that you can cook new dishes every day that can help you lose weight. The main thing to understand is that the key to normal digestion is the uninterrupted supply of fresh vegetables and fruits to the body. The fact is that they contain special substances - enzymes that stimulate the secretion of the digestive glands. And this in turn ensures good digestibility of proteins.

Plus, vegetables and fruits contain a huge amount of vitamins and minerals, as well as healthy fiber. In fact, the body is able to satiate itself while receiving maximum benefits and minimum calories. Most often, vegetables are included in a diet for losing weight in the form of salads; steamed vegetables are very useful. Well, everyone is used to eating fruits fresh.

Proper nutrition for weight loss: how to start?

Starting to eat right is not difficult, but staying afloat is difficult. But I really want to see in the mirror a slender and beautiful figure like a fit girl. So where to start and most importantly, how not to “go away” from the race? Proper nutrition or simply PN is the key to a successful fight against excess weight. To comply with the PP, you can write down a few simple rules for yourself:

• Breakfast should be a meal of complex carbohydrates. Ideally, this is any porridge without sugar. Those with a sweet tooth can add fruit to it;
• The first pre-lunch snack is an apple, low-fat cottage cheese, nuts and dried fruits, no buns or cookies;
• Lunch should definitely be a mixture of carbohydrates, proteins and fiber. For example it could be boiled chicken with a side dish of buckwheat porridge and any vegetable salad;
• The second snack can be yogurt or the same low-fat cottage cheese, the main thing is to monitor the serving size;
• The ideal dinner is considered to be dishes that contain a lot of protein and fiber, for example, steamed fish with beans and vegetable salad. Dinner should take place 2 hours before bedtime.

It turns out there is nothing complicated, right? And in order not to lose your temper, always remember what you are striving for - a slender reflection in the mirror!

Diet menu basics

Each of us sooner or later thinks about a diet. Diet food is a list of products, usually low-calorie and balanced in composition. It depends on the person's preference and health status. Total The calories consumed per day should be equal to the calories burned by the body. That is why it is important that meals are balanced in protein, carbohydrates, fats, minerals, fiber and vitamins.

What products should form the basis? Any dietary menu should include fresh vegetables and fruits, fish, meat, milk and dairy products, cereals and egg dishes, as well as greens, dried fruits, nuts. Preference should be given to such types of heat treatment as baking, stewing, steaming and boiling. Dishes with minimal heat treatment contain more nutrients.

Approximate 7-day menu

— 1 —

• A glass of any freshly squeezed juice, 150 g of steamed cheesecakes with spinach, 30 g of whole grain bread, 1 cucumber and a cup of regular tea;

• Any fruit of your choice (banana, apple, pear), a glass of orange drink;

• A serving of rice soup with broccoli, 100 g of chicken schnitzel, 100 g of sliced ​​tomatoes and avocado, a glass of dried apricot compote;

• 2 tangerines, a cup of tea with blueberries;

• A serving of steamed vegetables with turkey meatballs, 100 g of any fresh vegetables, a cup of tea with bergamot;

Total: approximately 964 kcal

— 2 —

• Breakfast:

A glass of any fruit juice, 100 grams 1% curd mass, 1 piece of black bread toast, a cup of weak coffee;

• Snack:

2 peaches or 3 apricots, cup mint tea;

• Dinner:

A portion mushroom soup with low-fat sour cream, a portion of steamed rice, 100 g of steamed catfish (tomato sauce is allowed), a glass of cherry juice with a slice of lemon;

• Afternoon snack:

100 g of fresh pineapple, a glass of milk smoothie with a handful of any berries;

• Dinner:

100 g of stewed rabbit with vegetables, a cup of tea with a spoon of honey.

Total: approximately 1041 kcal

— 3 —

• Breakfast:

30 grams of rye bread toast with curd cheese (20 g), 80 grams of steamed pumpkin with pine nuts, a cup of weak coffee;

• Snack:

1 orange or grapefruit of your choice, 125 ml low-fat fermented baked milk;

• Dinner:

A serving of chicken broth with herbs, 100 g of lean salmon steak, 100 g of sauerkraut, a cup of tea with oregano;

• Afternoon snack:

100 g low-fat cottage cheese, 50 g nuts, a glass of any fruit juice;

• Dinner:

A serving of steamed young zucchini with 100 g of stewed turkey, a cup of mint tea with honey;

Total: 1068 kcal

— 4 —

• Breakfast:

A sandwich of black bread and lightly salted salmon 30g/20g, 100g peeled turnips, a cup of tea with pieces of dried apples;

• Snack:

Any fruit of your choice (orange, grapefruit, apple or pear), 125 ml low-fat fermented baked milk;

• Dinner:

A serving of bean soup with croutons, 100 g of lean veal chop, a serving of buckwheat porridge, a cup of black tea;

• Afternoon snack:

100 g prunes, a cup of green tea;

• Dinner:

A serving of beans with shrimp, a cup of herbal tea;

Total: approximately 1034 kcal

— 5 —

• Breakfast:

75 grams of cod liver pate with black bread toast, 100 g of cucumber salad with spinach and low-fat yoghurt, a cup of green tea;

• Snack:

Baked pear with cranberries and a spoon of honey, a glass of blueberry milkshake;

• Dinner:

A serving of carrot and bean puree soup, 100 g of fish casserole with rice, 1 tomato, a glass of strawberry compote;

• Afternoon snack:

Kiwi 2 pcs., a glass of low-fat kefir;

• Dinner:

Peppers stuffed with vegetables, a salad of any vegetables with low-fat yogurt, a cup of tea with barberries;

Total: approximately 983 kcal

— 6 —

• Breakfast:

100 g steam omelette with herbs and tomatoes, 100 g pickled green beans, a cup of chicory with cream;

• Snack:

2 apricots or kiwi of your choice, 125 ml low-fat yogurt;

• Dinner:

A serving of cabbage soup with celery, 100 g of stewed pork (not fatty!), 150 g of boiled Brussels sprouts, a glass of apple compote with orange zest;

• Afternoon snack:

1 banana, 125 ml low-fat kefir or yogurt;

• Dinner:

120 g low-fat cottage cheese with spinach, rye bread toast, 100 g fresh vegetables, a cup of green tea;

Total for the day: approximately 997 kcal

• Breakfast:

A serving of oatmeal in water with dried fruits, 100 g of fruit salad, a cup of tea with thyme;

• Snack:

Any fruit of your choice (pear, orange, banana, grapefruit, apple), 125 ml low-fat yogurt with cereals;

• Dinner:

A serving of pumpkin soup, 100 g of baked chicken, 150 g of Chinese cabbage salad with olives, a glass of dried fruit compote without sugar;

• Afternoon snack:

Mango, a cup of green tea;

• Dinner:

100 g stewed squid tomato sauce, 100 g of steamed rice, 100 g of sauerkraut, a cup of tea with chamomile and a spoon of honey;

Total: approximately 1009 kcal

IMPORTANT! If you feel hungry before bed, and food appears before your eyes, you can indulge in a glass of low-fat kefir (+ 80 kcal). Unlimited water consumption.

Recipes for first dietary dishes

When preparing light dietary soups, it is important to follow a few simple rules:

1. Products must always be fresh;
2. Salt is used to a minimum;
3. The soup needs to be cooked quickly to preserve all the good stuff;
4. No bouillon cubes or other harmful chemicals;

Meat soups are prepared in a second broth from lean meats, this method allows you to fight calories.

As an example, let's look at a few simple recipes, which are easy to prepare at home. These are not only delicious PP dishes, but also healthy.

• 1) Rice soup with vegetables

Calorie content of 1 serving – 25 kcal

In order to prepare soup for 8 servings, you will need 2.5 liters of broth, 100 grams of cabbage, onions, sweet peppers and tomatoes, 75 g of carrots, 40 grams of rice, 40 grams of sour cream (15%), 50 grams tomato paste, herbs, salt and pepper as desired.

Preparation:

• 1. Finely chop the tomatoes, peeled potatoes and onions, grate the carrots.
• 2. Bring the prepared vegetable broth to a boil, add potatoes and washed rice. In a frying pan, fry the onions, carrots and tomato paste separately.
• 3. Add chopped bell pepper and cabbage to the broth, add salt if desired and cover with a lid. Before removing from heat, add fried vegetables and herbs to the soup, let the soup boil and remove from heat.

Serve with sour cream. This is a simple dish that is quick to prepare.

• 2) Vegetable soup with Chiken

Calorie content per serving – 90 kcal

To prepare soup for 4 servings you will need 200 grams of skinless chicken breast, 1 carrot, 2 medium potatoes, 1 Bell pepper, 50 grams of vermicelli, 1 onion, any herbs, salt and spices to taste.

Preparation:

• 1. To avoid extra calories you need chicken breast Boil in advance in a separate broth.
• 2. In a separate saucepan, bring 1 liter of water to a boil, add chopped potatoes, onions, carrots and peppers.
• 3. 5 minutes before readiness, add vermicelli and chopped chicken breast to the soup, season with salt. Add greens before serving.

Losing weight in a delicious way: recipes for simple dietary dishes

Diet does not mean abstinence or cooking super complex dishes. Low-calorie dishes, first of all, are varied and easy to prepare. The following PP recipes for low-calorie dishes are proof of this.

1) Pumpkin and applesauce with cinnamon and turmeric

• Calorie content of 100 g of dish – 49.4 kcal

To prepare you will need 300 grams of pumpkin, 2 apples, 200 ml of low-fat yogurt, cinnamon and turmeric, one pinch each.

Preparation:

• 1. Peel the apples, remove the core and divide into slices. Peel the pumpkin and cut into small pieces.
• 2. Steam the apples and pumpkin in a double boiler until softened, this will take about 6-8 minutes.
• 3. Place the pumpkin and apples in a deep bowl, mash with a blender and wait until completely cool. Then combine the puree with yogurt, season with cinnamon and turmeric.

Diet puree is ready.

2) Oriental pilaf with chicken

• Calorie content of 100 g of dish – 108 kcal

To prepare you will need 400 grams of chicken fillet, 2 onions, 3 medium carrots, 5 green hot peppers, 150 grams of long rice, 15 grams of vegetable oil, spices to taste (paprika, bay leaf, black pepper), salt.

Preparation:

• 1. Cut the chicken fillet into small cubes and lightly fry in vegetable oil.
• 2. Add finely chopped onion and carrots to the chicken and let simmer under the lid.
• 3. Rice for oriental pilaf must be washed in advance and soaked in cold water for 20 minutes. Then add the swollen rice to the meat and vegetables, season with spices and salt, place pepper pods on top, cover with a lid and leave for 20 minutes until fully cooked.

This dish is filled with the aroma of oriental spices.

To get the maximum benefit from cooked dishes, you can resort to the following tricks:

• You need to salt the first courses at the very end, so the salt will be evenly distributed over the entire surface of the food, and the beneficial substances will not “go” into the broth;
• When cooking first courses, you should avoid intense bubbling cooking, this way you can preserve most of the vitamins in vegetables;
• Steamed dishes are considered the most dietary - they have little fat and no harmful crispy crust. If you don't have a steamer, you can use a deep saucepan and a regular sieve;
• Healthy side dishes are, first of all, vegetables, steamed or stewed without oil;
• Salads should be dressed with low-fat yogurt or olive oil.

Thus, anyone can follow a diet, the main thing is to include more fresh vegetables, fruits, dairy and cereal dishes in the diet for weight loss, and healthy food is very tasty. Well, if you combine PP with sports, you can achieve the best results!