Low-calorie diet for a week with recipes. Low-calorie diet menu and reviews from those who have lost weight. Low calorie diet

15.10.2019

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

Quick navigation through the article:

Diet menu for the week
Food diary
Physical exercise
Reviews and results of losing weight

Main meaning low calorie diet– this is a restriction of fats and easily digestible carbohydrates. Everyone can make up their own diet, limiting themselves to flour, fatty and sweet dishes.

Sample diet menu for a week

When using a low-calorie menu, you need to eat 5-6 times a day, in small portions, whose weight does not exceed 200-250g.

First you need to use a kitchen scale, then you will learn how to determine the weight of portions by eye. Low-calorie diet for a week menu minus 5 kg (for people with very high weight).

Download Low-calorie diet menu for the refrigerator
1

The first day:

Breakfast: Rice porridge, cook 3-4 tablespoons, add a little low-fat milk. You can add a handful of raisins, dried fruits;
Lunch: grated apple;
Dinner: chicken soup, cabbage salad;
Afternoon snack: kefir 1-2%;
Dinner: baked fish, tomato and cucumber salad.

Second day:

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

Day three:

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

Day four:

Breakfast: cereals with hot low-fat milk and berries;
Lunch: baked or fresh pear;
Dinner: vegetarian soup, boiled turkey, cauliflower salad with herbs and olive oil;
Afternoon snack: kefir with berries, you can beat it with a blender;
Dinner: boiled veal, grilled vegetables: tomatoes, carrots, onions, zucchini.

Day five:

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

Day six:

Breakfast: millet porridge with milk, you can add some dried fruit;
Lunch: low-fat yogurt without additives;
Dinner: soup with veal meatballs, vegetable salad;
Afternoon snack: bifidokefir with fresh berries;
Dinner: two boiled eggs, cucumber salad, herbs.

Day seven:

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

Having understood the basic the principle of this diet, it is not difficult to select products yourself. You can choose your favorite ones that you personally like and cook them more often than others. In addition to the main menu, you need to supplement your diet with weak tea or coffee without sugar. You can add low-fat milk. The total daily calorie content should not exceed 1200 kcal. Also pay attention to the 1200 kcal diet, its principles will also be useful to you.

In order for weight loss on a low-calorie diet to be successful, you need to know what low calorie foods should be its basis.
In the table you can find list of products that can be used in a low-calorie diet menu. The table is convenient to use when choosing side dishes from vegetable dishes for protein dishes.

Calorie table for low-calorie foods

Download Calorie table for low-calorie foods

Product category	Product Name	Calorie content per 100g	Product category	Product Name	Calorie content per 100g
Vegetables	broccoli	33	Meat (protein)	beef	187-144
	carrot	35		veal	90
	chilli	20		horsemeat	143
	artichoke	40		lamb	191
	cauliflower	30		rabbit	199
	kohlrabi	36		beef liver	98
	cucumbers	15		veal tongue	163
	tomatoes	23		beef sausage	165
	zucchini	23		chickens	159
	eggplant	24		chicken category 1	238
	pumpkin	28		chicken category 2	159
	spinach	22		turkey	197
	celery	21		chicken liver	139
	radish, green onion	19		chicken heart	158
	lettuce	12		chicken eggs	157
	asparagus	20		egg white	44
	greenery	13		egg yolk	64
	bulb onions	41		quail eggs	168

Product category	Product Name	Calorie content per 100g	Product category	Product Name	Calorie content per 100g
Fish and seafood (protein)	fruit juice cabbage	5	Milk and dairy products (protein)	cow's milk	62
	squid	75		milk n/w	35
	shrimps	83		goat milk	67
	crabs	69		kefir	31-59
	mussels	77		yogurt	52-112
	pollock	69		cottage cheese n/w	86
	flounder	87		cottage cheese 10%	170
	sea bass	117		Ryazhenka	40-85
	tuna	101		cream 10%	115
	cod	75		sheep milk	107
	blue whiting	72		serum	25
	mackerel	153		buttermilk	40
	icy	74		grain cottage cheese	105
	herring	121		sour cream 10%	115
	Argentina	88		sour cream 15%	160
	sprat	137		chocolate milk	81
	hake	86		drinking yogurt	82
	oysters	72		"Activia"	104

Product category	Product Name	Calorie content per 100g	Product category	Product Name	Calorie content per 100g
Fruits	apples	48	Mushrooms (protein)	white dried	34
	pears	42		boletus	20
	plums	43		boletus	22
	grape	69		Honey mushrooms, saffron milk caps	22
	Peach, apricot	45		Chanterelles, boletus	19
	quince	48		Russula, milk mushroom	18
	cherry	52		Champignon	27
	Grapefruit, melon	35		nigella	9
	Grapefruit, melon	35	Berries	blueberry	39
	mandarin	38		strawberries	41
	a pineapple	52		cranberry	29
	lemon	34		blueberry	40
	banana	96		rose hip	101
	kiwi	47		currant	39-43
	persimmon	67		raspberries	46
	figs	54		cowberry	46
	pomegranate	72		gooseberry	45
	cherry plum	34		strawberry	34
	mulberry	53		cherries	50

Minus 5 kg per week - is it possible?

Lose 5 kg in a week– it’s really possible. Especially for those whose initial weight was too high and exceeded the norm by 20-30% or more.
If you need lose weight by 5-10kg, then a large weight loss will result in a rapid return of lost kilograms and a further decrease in metabolism. The fact is that the body does not like such sudden changes in diet, therefore, it begins to spend energy very sparingly, and lose extra pounds with each new diet It's getting more and more difficult.
Besides, at sudden weight loss there is a problem with the appearance of excess skin, which does not have time to tighten up along with the disappearance of subcutaneous fat. As a result, unsightly folds of skin appear, which can sometimes only be removed with the help of a surgeon.

Conclusion: You need to lose weight gradually, losing no more than 0.5-0.7 kg per week.

Daily calorie intake for weight loss. Food diary

Below is step-by-step plan losing weight, which is recommended for every patient in clinics when contacting a nutritionist.

Calories per day should be calculated as follows:

First, you write down in a notebook everything you eat during the day. common days(without diet);
calculate your usual caloric intake for several days, a week;
find out what exactly you should give up, which foods are too high in calories, and why your weight increases or does not decrease;
gradually reduce your daily calorie content. First, remove all fatty, floury, and sweet foods. Eliminate smoked meats and pickles, which retain liquid. Calculate your current caloric intake;
Follow this diet until your weight drops steadily;
when you notice that the weight has stabilized and stopped, reduce calorie content by 400-500 kcal from previous values. To lose weight, calories must be reduced.

Structure of a low-calorie diet

Using the products from these tables will help you adjust your diet and independently select products for the daily menu.

The structure of a low-calorie diet should be built as follows:

In the morning– cereals, fruits, allowed sweets.
Dinner– liquid hot dishes, protein dishes, vegetables.
Dinner– protein and some low-calorie vegetables.
Snacks– low-fat dairy products, fruits and vegetables in small quantities (100-150g).

The closer it gets to the evening, the less caloric the food should be. Activity usually decreases in the evening, so spend a large number of calories will no longer be possible and, as a result, they will be deposited in your problem areas.

Physical activity on a low-calorie diet

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

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

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

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

Limit fats and easily digestible carbohydrates

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

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

You should also avoid easily digestible carbohydrates.:

Flour products, rolls, pastries, fried dough(pies, pancakes, pancakes, etc.)
Confectionery (cakes, candies, cakes, cookies, etc.)
A large number of cereals, porridges with butter, pasta. Porridge can be eaten only in the morning in the amount of 100-150g per serving.
Large volumes of fruits and berries. We often think that if fruits and berries are low in calories, then we can eat as much of them as we want. But this is absolutely not true. During the season, many people try to fill up on fruit, eating 0.5-1 kg at a time. At the same time, the stomach stretches, and the body requires increasingly larger portions.
Sweet carbonated drinks that contain about 5-10 tablespoons of sugar per 1 glass of liquid or harmful sweeteners.

The book “Dishes that don’t make you fat.” Low-calorie recipes"

On our website you can download book “Dishes that don’t make you fat.” Low-calorie recipes", written by Olga Tryukhan. In it you will find detailed recipes for the most popular low-calorie dishes. By learning how to cook them and including them in your daily menu, you can eat deliciously and not gain weight. Download the book “Low Calorie Recipes” for free in PDF format you can visit our website.

Download the book Low-calorie recipes

What other low-calorie diets are there?

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

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

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

Cons of the diet

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

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

The main disadvantages are:

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

If you overcome these difficulties and learn correctly combine low-calorie foods with each other, then the diet will not have contraindications.

Nutritional therapy for obesity involves the use of a “classical” low-calorie diet. Its goal is to influence metabolism to eliminate excess fat deposits.

General characteristics of a low-calorie diet

Diet: 5-6 times a day with enough volume to feel full.

Characteristics of products and cooking methods for a low-calorie diet

Bakery products. Rye and wheat bread from wholemeal flour, protein-wheat and protein-bran bread - 100-150 g per day. Products made from premium and 1st grade flour, products from butter and puff pastry are prohibited.

Soups. Up to 250-300 g per dose. From various vegetables with a small addition of potatoes or cereals: cabbage soup, borscht, okroshka, beetroot soup. 2-3 times a week, soups in weak low-fat meat or fish broth with vegetables and meatballs. Dairy products are prohibited. Potatoes, cereals, legumes, pasta.

Meat and poultry. Up to 150 g per day. Lean beef, veal, rabbit, chicken, turkey; limited - lean pork and lamb, mainly boiled, stewed; baked in large and small pieces. The meat is fried after boiling. Beef jelly. Fatty meats, goose, duck, ham, sausages, boiled and smoked sausages, and canned food are prohibited.

Fish. Low-fat types up to 150-200 g per day. Boiled, baked, fried. Non-fish seafood products. Prohibited are fatty, salted, smoked, canned fish in oil, caviar.

Dairy products. Low-fat milk and fermented milk drinks. Sour cream - in dishes. Low-fat cottage cheese with 9% fat content (100-200 g per day) – natural and in the form of cheesecakes and puddings. Low-fat cheese varieties - limited. Fatty cottage cheese, sweet cheeses, sweet yogurt, fermented baked milk, baked milk, fatty and salty cheeses are prohibited.

Eggs. 1-2 pieces per day. Hard-boiled, white omelettes. Omelettes with vegetables. Scrambled eggs are prohibited.

Cereals. Limited for adding to vegetable soups. Crumbly porridge from buckwheat, pearl barley, barley groats due to the reduction of bread. Other cereals are prohibited, especially rice, semolina and oatmeal, pasta, and legumes.

Vegetables. They are consumed in all forms, some of them always raw. All types of cabbage, fresh cucumbers, radishes, lettuce, zucchini, pumpkin, tomatoes, turnips are desirable. Sauerkraut - after washing. Limit dishes from potatoes, beets, green peas, carrots, rutabaga (total up to 200 g per day), as well as salted and pickled vegetables.

Snacks. Salads from raw and pickled vegetables, vinaigrettes, vegetable salads with boiled meat and fish, seafood. Jellied fish or meat. Lean ham. Fatty and spicy snacks are prohibited.

Fruits, sweet dishes, sweets. Fruits and berries of sweet and sour varieties, raw and boiled. Jelly and mousses based on methylcellulose, xylitol, sorbitol. Unsweetened compotes. Grapes, raisins, bananas, figs, dates, very sweet varieties of other fruits, sugar, confectionery, jam, honey, jelly, ice cream are prohibited.

Sauces and spices. Tomato, red, white with vegetables, mild mushroom, vinegar. Fatty and spicy sauces, mayonnaise, and all spices are prohibited.

Beverages. Tea, black coffee with milk. Unsweetened juices. Grape and other sweet juices and cocoa are prohibited.

Fats. Butter (limited) and vegetable oils- in dishes. Animal and cooking fats are prohibited.

Sample one-day menu (1635 kcal) of a low-calorie diet

First breakfast: sour cream cottage cheese – 100 g, stewed carrots – 200 g, coffee with milk without sugar – 200 g.

Lunch: fresh cabbage salad without salt with sour cream – 170 g.

Dinner: Vegetarian cabbage soup (½ serving) – 200 g, boiled meat – 90 g, green peas without oil – 50 g, fresh apples – 100 g.

Afternoon snack: calcined cottage cheese – 100 g, rosehip decoction – 180 g.

Dinner: boiled fish (pike perch) – 100 g, vegetable stew (½ serving) – 125 g.

For the night: kefir – 180 g.

All day: rye bread – 150g.

The low-calorie diet has three options. They differ in energy intensity (calorie content). At the first stage of normalizing body weight, a diet is prescribed that corresponds to the physiological norm in terms of calorie content, i.e. eliminate overeating. Often this is enough, but if this measure does not lead to weight loss, then you have to resort to greater calorie restriction, mainly by reducing the amount of fat and carbohydrates.

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

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

The essence of low-calorie diets

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

A low-calorie diet for weight loss is quick and effective method cope with overweight, 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 a reserve source of energy in the form of fat.

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

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

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

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

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

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

Low-calorie diet: advantages and contraindications

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

varied menu
good result
availability

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

This diet is contraindicated:

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

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

How to calculate the required number of calories?

Today there is great amount 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)

To the result obtained, men need to add the number 5, and women need to subtract 161.
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 intensive fat burning will begin.
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 + stewed vegetables (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 rassolnik 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 potato 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:

Salad "Original". Boiled broccoli 100 g + boiled egg + tomato 50 g + olive oil + spices to taste.
Omelette with vegetables. Mix egg whites with milk, salt and beat, tomato and bell pepper cut into strips and place in a hot frying pan, lightly fry, pour over the egg mixture.
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

Dreaming of being slim and beautiful figure, many people subject their body and body to various tortures in the form of fasting, dieting, 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 nutrition system is the achievement of excellent results. It is actively used by people suffering diabetes mellitus or obesity.

Description of the classic low-calorie diet

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

The amount of calories consumed from food should not exceed 1500 kcal per day.
The amount of fat in the diet should not exceed 80 g per day.
The daily norm of carbohydrates (complex) is 100 g, simple ones should be completely excluded.
You need to drink about 2 liters of ordinary water per day.
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 a strict low-calorie diet, it is mandatory to consume nutritional mixtures, thanks to which you can actually eliminate a strong feeling of hunger. Following the norms of such a diet, you need to give up the following foods:

bakery products, for the preparation of which rich, puff pastry was used;
potato soups, cereals;
pork, lamb, duck, goose;
fatty fish;
rice, semolina, oatmeal;
pickles, marinades;
sweet berries, fruits;
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. Bread, soup, meat, fish, and dairy products are allowed for consumption. In a diet that consists of, the following products and methods of preparation are allowed:

Bakery products. Wheat and Rye bread, for the preparation of which they used wholemeal flour, protein-bran bread, protein-wheat bread.
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.
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.
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.
Low fat dairy products.
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.
Cereals. It is allowed to add them to vegetable soup and cook pearl barley, buckwheat, and barley porridge.
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

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.
For lunch, eat 1 hard-boiled egg, cabbage salad, lemon juice, and apple.
You are allowed to have dinner with boiled beef - 120 g, salad, which is based on non-starchy vegetables.
A snack can be 1 apple, cut into pieces.

Tuesday

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.
At lunchtime, you can treat yourself to 1 baked potato, coleslaw, lemon juice and apple.
For dinner, boil chicken and eat 120 g, salad (not starchy vegetables).
During a snack you are allowed to eat 1 pear, cut into pieces.

Wednesday

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.
For lunch, eat 200 g of boiled cod, cabbage salad, seasoned with lemon juice, and an apple.
In the evening, use the vinaigrette without potatoes.
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

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.
At lunchtime, replenish your body with 1 baked potato, coleslaw, lemon juice and apple.
Dinner involves 120 g of boiled chicken, salad, for the preparation of which non-starchy vegetables are used.
During snacks, eat 1 pear, cut into pieces.

Sunday

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.
At lunchtime, eat 200 g of boiled cod, cabbage salad, seasoned with lemon juice, and an apple.
Dinner includes vinaigrette without potatoes.
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:

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 canned peas. Mix everything thoroughly by adding a tablespoon of olive oil and lemon juice.
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.
Vegetable salad with low-calorie dressing. Use 100g stalk celery (grind it in a blender) and lemon juice to prepare the dressing. To make the salad, you need to take 200 g of tomato, basil, lettuce or other greens, and bell pepper. Cut the vegetables, mix and season with the prepared mixture.
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. Chop 2 cucumbers, a bunch of young radishes, and a head of 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 required quantity. 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.

Diets are always associated with dietary restrictions and prohibitions. Daily calorie counting is a method of losing weight, in which it is not prohibited to eat your favorite foods, but you must follow their strict dosage. Thanks to the established calorie norm, you can either lose unwanted pounds or simply maintain your weight at the optimal level.

The essence of the diet

The principle of losing weight on a calorie diet is that during the day the body should receive fewer calories than it burns. Thus, energy will begin to be wasted from fat deposits.

This method is considered the safest, since the kilograms will disappear slowly.

“Nothing tastes better than feeling thin”
Kate Moss

Principles

To achieve maximum results, the following principles must be observed:

Diet variety
Predominance
Compliance daily value fat (80 g) and carbohydrates (100 g)
Limiting simple carbohydrates
Avoiding sweet drinks and strong alcohol
Reducing salt intake
Drinking large quantities of water (at least 1500 ml per day)
Small meals 5-6 times a day

Calorie calculation

The opinions of nutritionists on this issue are divided: some are convinced that the calculation is individual for each person, others offer average options.

By formulas

The most common weight loss options are based on the number of calories per day, which depend on the height, weight and age of the person wishing to lose weight. There are several formulas for calculating optimal calorie content:

Option #1

(1.8 height, cm) + 655 + (9.6 weight, kg) – (4.7 age, years)

The resulting figure is the amount of energy required to maintain the body's systems.

The second stage of calculations will be to determine the physical activity coefficient. You can determine it by assessing your lifestyle:

Passive lifestyle (sedentary) – 1.2
Low-intensity activity (physical exercise 1-2 times a week, walking) – 1.4
Moderate level activity (exertion more than 3 times a week) – 1.5
Activity high level(work on your feet, systematic sports) – 1.7
Excessive activity (heavy daily long-term exercise) – 1.9

The number after the first stage is multiplied by the selected coefficient.

The result obtained is weight stability. In order for weight to begin to decrease, you need to subtract another 400-500 kcal.

Option No. 2

30 (height, cm – 105)

The resulting number is to save weight. To reduce it, we take away another 300-600 kcal, depending on the activity of our lifestyle.

On average

Weight loss methods from this group do not imply individual calculations, but consist of following a diet of a certain calorie content.

These include diets of 800, 1000, 1200 calories per day and other options.

What is possible and what is not

A low-calorie diet is not strict regarding the names of products. But still there are both more and less suitable foods.

Ideally, the diet should include:

Buckwheat and pearl barley porridge
Lean meat, poultry and fish
Cutlets, steamed meatballs
Egg white
Mushrooms
Vegetable soups with light broth
Rye bread, bran bread or wholemeal bread
Vegetables, raw or steamed
Low calorie fruits (oranges, etc.)
Unsweetened tea, coffee, fresh
Fermented milk products (yogurt, cheeses)

Unwanted Products

If you wish, you can create your own diet and count calories. But it is important to remember that there are prohibited foods. If there are any, then the weight loss process will be slowed down. Among these:

Preservation and salinity
Smoked meats
Sausages
Fatty meat, poultry and fish
Potatoes in any form
Egg yolk
Nuts
Pasta
Baking
White bread
Margarine, butter
Cocoa
High-calorie fruits and dried fruits
Sweets (except marshmallows and marmalade)
Sauces

You can create a menu by combining products taking into account their energy value and portion size.

Calorie content of individual products

For the convenience of calculating acceptable food combinations, you can use the table of caloric content of permitted foods.

Calorie content is indicated for the product in its raw form.

Calorie content of dishes

It is impossible to create a high-quality menu for every day without knowing the calorie content of already prepared dishes.

Calorie table for ready meals:

On a note. For convenience, it is better to print the tables and keep them for quick access.

Rules for creating a menu

One of the principles of the effectiveness of the diet is to eat small portions, but often. It would be optimal to split the daily diet into five times. An important point is correct percentage calories between meals.

Regardless of whether the calculation is based on 1000 calories per day or any other option, the right ratio counts:

25% – breakfast
10% – second breakfast
35% – lunch
10% – afternoon snack
20% – dinner

It is advisable to include in different combinations at each meal:

For breakfast: porridge, fruit, eggs, cottage cheese, tea or coffee
For second breakfast: fermented milk products, fruits
For lunch: broths, soups, meat, bread, vegetables, fish, salads
Afternoon snack: dairy products, fruits
For dinner: meat, vegetables, fish, salads, tea

If you have a desire to eat something from the list of not recommended foods, then you don’t have to deny yourself this. The main rule is not to go beyond the daily energy value.

A person who decides to lose weight in calories, first of all, must decide on the value of the diet. The safest option is considered to be individual payment. daily norm. This is due to the fact that the personal characteristics of a particular person are taken into account.

If you like diets with a set calorie content, it is important to consider the following points:

To lose weight without stress, it is better to alternate a week with critical caloric intake with a week of weight stabilization.
It is not recommended to immediately set the bar low (800 calorie diet), as this can lead to exhaustion.
Without harm to health, it is better not to lower the bar below 1200 kcal.
As an exception, you can vary your daily calorie intake based on physical activity. If the day is spent passively, then you can do a fasting day and reduce the value of the diet. If the day is physically difficult, then it is appropriate to increase the calorie content to 1400 or even 2000 kcal.
It is not advisable to be on a low-calorie diet for a long time (more than a month).
The exit should be smooth, gradually increasing the daily calorie content by 300-500 kcal.
Ideally, the weekly menu should include a variety of foods to get all the vitamins and minerals.

The most the right decision choosing both the diet itself and calculating the optimal daily calorie intake requires consultation with specialists. A gastroenterologist will indicate whether there are any contraindications, and a nutritionist will competently describe the nutritional scenario.

Contraindications

This food system is contraindicated for children. There are no absolute contraindications for adults. But in the presence of chronic diseases, especially those related to digestion, the menu should be drawn up taking into account the advice of a doctor.

A calorie diet is an effective way to combat extra pounds. Its great advantage is the ability to arrange products yourself and create a menu. Thanks to calorie tables and kitchen scales, your desire to lose weight is sure to be crowned with success.