Menu - low-calorie diet for a week

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

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

Sample diet menu for a week

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

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

Day one:

• 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.

Day two:

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

Day three:

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

Day four:

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

Day five:

• Breakfast: buckwheat porridge with the addition of low-fat milk and a little butter;
• Lunch: grapefruit;
• Dinner: chicken cutlets, salad 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: boiled or baked chicken breast, stewed vegetables (cabbage, carrots, zucchini, onions, peas, tomatoes);
• Afternoon snack: low-fat fermented baked milk;
• Dinner: boiled turkey, two tomatoes, two cucumbers.

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

In order for weight loss on a low-calorie diet to be successful, you need to know 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

Minus 5 kg per week - is it possible?

1. Lose 5 kg in a week– it’s really possible. Especially for those whose initial weight was too high and exceeded the norm by 20-30% or more.
2. If you need lose weight by 5-10kg, then a large weight loss will result in a rapid return of lost kilograms and a further decrease in metabolism. The fact is that the body does not like such sudden changes in diet, therefore, it begins to spend energy very sparingly, and lose extra pounds with each new diet It's getting more and more difficult.
3. Besides, at sudden weight loss there is a problem with the appearance of excess skin, which does not have time to 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. ordinary 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 large number 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 activity . 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 of morning exercises, getting up a little earlier or doing it in the evenings;
• do exercises while watching TV, combining business with pleasure.

If you wish, you 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 number 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 products (cakes, sweets, 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 like. But this is absolutely not true. During the season, many people try to fill up on fruit, eating 0.5-1 kg at a time. At the same time, the stomach stretches, and the body requires increasingly larger portions.
• Sweet carbonated drinks that contain about 5-10 tablespoons of sugar per 1 glass of liquid or harmful sweeteners.

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

What other low-calorie diets are there?

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

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

For example, The chocolate diet involves eating only chocolate and coffee, which in principle cannot be useful, since vitamins, proteins, 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 kilograms of them;
• They use only those foods that they love more than others, and eat monotonously.

The main disadvantages are:

• Refusal of many favorite dishes, confectionery, sweets, fried and smoked foods, sauces and mayonnaise.
• The need to constantly weigh food and count calories.
• The need to have a constant supply 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.

Losing weight in just one week is a completely feasible task. Those wishing to short terms, without nervous breakdowns and harm to health, part with overweight will help low calorie diet.

Low calorie diet- a safe way to naturally normalize weight, which is most often recommended by nutritionists. The peculiarity of the method is to calculate the calorie content of food products, their balanced combination with the selection of the optimal ratio of fats, proteins and carbohydrates.

The essence of a low-calorie diet:

consists of reducing the number of calories consumed daily. This diet forces the body to use its energy reserves, expressed by excess fat deposits, which leads to gradual weight loss. The ideal option would be an individually selected program developed by a nutritionist, taking into account age, weight, height, lifestyle, level of physical activity, presence of chronic diseases, psychological characteristics a specific person.

The basic principles on which any low-calorie diet should be based:

• reduction in energy value daily diet by 20–30% due to a reduction in the amount of food in it, with high content fats (no more than 80 g/day);
• exclusion of alcohol and quickly digestible carbohydrates (refined sugar, confectionery and bakery products, carbonated drinks);
• predominance of protein products and food in the menu, rich in vitamins, minerals, fiber, so that weight loss is accompanied by increased burning of fat deposits, bypassing the decrease in muscle mass;
• reducing the amount of salt consumed and appetite-stimulating additives (spices, herbs, hot sauces);
• fractional meals (medium-sized portions, 150–350 g, up to 6 times/day);
• last meal - no later than 19.00 or 2 hours before bedtime;
• abundant drinking regime during the day (more than 2 liters of clean water).

Do's and don'ts of a low-calorie diet:

Low calorie diet menu does not strictly regulate; it can be compiled based on personal gastronomic preferences using. In this case, you must be guided by the following mandatory rules:

1. Eliminate consumption:

rich, fresh, puff pastries;

any fried foods;

bread made from premium flour, pasta;

soups with legumes, potatoes, cereals, with whole milk;

rich meat and fish broths;

smoked meats, fatty meats (pork, lamb, duck, goose), sausage products;

canned fish, dry salted and dried fish, caviar;

pickled vegetables;

baked milk, sweet/salty fermented milk products with a fat content of more than 9% (sharp cheeses, cream, fermented baked milk);

fried eggs;

muesli, high glycemic index cereals (oatmeal, wheat, semolina, white rice);

culinary, animal fats (lard, margarine);

some vegetables (green peas, potatoes, carrots);

sweet fruits and dried fruits (bananas, watermelons, white grapes, raisins, dates, figs);

sweet soda, jelly, preserves, jams, cocoa with milk;

sweets, pastries, cakes, chocolate, ice cream.

2. Build a diet based on:

vegetable soups (beetroot soups, borscht, okroshka);

bran, rye bread from wholemeal flour (up to 100 g/day);

buckwheat, pearl barley, corn, barley cereals in the form of crumbly porridges in water or additives to soups;

dietary types of meat (veal, chicken, rabbit, turkey);

fish (trout, pike perch, cod), seafood (shrimp, oysters, mussels, scallop, algae, kelp);

low-fat fermented milk products (up to 5–9%) as an ingredient for preparing omelettes, casseroles, cheesecakes, puddings;

boiled chicken (quail) eggs, hard-boiled or soft-boiled;

raw vegetables (tomatoes, cucumbers, eggplants, herbs, pumpkin, bell pepper, zucchini, zucchini, artichokes, celery, radishes, all varieties of cabbage, including sauerkraut, rarely beets), stewed mushrooms;

sour fruits and berries (citrus fruits, kiwi, green apples, pears, quinces, pomegranates, persimmons, peaches, plums, strawberries, cherries, blueberries, wild strawberries, blueberries, cloudberries, blackberries, cranberries);

nuts (almonds, hazelnuts, walnuts);

vegetable oils (butter is acceptable in small quantities);

unsweetened tea, natural fruit (vegetable, berry) juices with peel and pulp.

Low-calorie diets can be presented in 3 options.

Their main difference is the calorie content of the daily menu:

• basic, balanced (1600–1800 kcal/day depending on the gender of the person);
• moderately limited (1100–1200 kcal/day);
• maximally limited (600–800 kcal/day).

Basic low calorie diet

The first stage of weight normalization should begin with a basic low-calorie diet. Its goal is to eliminate overeating and teach a person to get by with smaller portions. Then, if necessary, they resort to limited norms for 2–3 weeks. Longer adherence to such a diet can be harmful to the body and is fraught with decreased performance, fatigue, metabolic disorders and a slowdown in the process of losing weight.

Basic low-calorie diet for a week with 5 meals a day:

• First day:
• barley porridge with water (200 g), green apple, unsweetened green tea for 1st breakfast;
• fresh natural yoghurt without dyes and fruit additives (150 ml) for the 2nd breakfast;
• vegetable broth (200 g), a piece of steamed fish (150 g) for lunch;
• a glass of tomato juice/fruit puree (50 g) for an afternoon snack;
• boiled veal (150 g), vegetable salad seasoned with homemade sour cream or vegetable oil (200 g), a glass of still mineral water for dinner.

• Second day:
• boiled chicken egg, a couple of pieces of whole grain bread (60–100 g), green tea;
• apple (tangerine, grapefruit, persimmon, orange);
• vegetable soup with a pinch of cereal (200 g), boiled/steamed chicken breast (100 g);
• low-fat cottage cheese/steamed protein omelette of 1 egg with tomato and herbs (100 g);
• baked fish (150 g), vinaigrette/sliced ​​vegetables, seasoned with lemon juice (200 g).

• Third day:
• buckwheat porridge with water (150 g), a glass of tea with a slice of lemon;
• low-fat kefir (100 ml) with a piece of whole grain bread (30–50 g);
• borscht in lean broth (200 g), steamed veal (100 g), green salad(150 g);
• apple (pear, grapefruit, 2 kiwis);
• baked sea ​​fish(200 g), steamed cutlets with green onions(100 g).

• Fourth day:
• boiled chicken egg, grapefruit, dried fruit compote;
• yogurt/cottage cheese with berries (100 g);
• vegetable soup (200 g), boiled/steamed chicken fillet(150 g), sliced ​​vegetables;
• a glass of berries (100–150 g);
• homemade kefir (250 ml), vegetable stew(100 g).

• Fifth day:
• millet porridge without oil (200 g), orange juice (200 ml);
• apple (grapefruit, pear, peach);
• boiled veal (100 g), cabbage salad (250 g), black tea;
• prunes, dried apricots, other dried fruits (100 g);
• low-fat cottage cheese (100 g) with fruit (150 g).

The menu of the 6th and 7th days repeats the diet of the 1st and 2nd, respectively.

Moderately restricted low-calorie diet

It assumes a similar menu, which is more aimed at increasing the share of consumption of protein-containing products of plant origin. To speed up the process of weight loss, the diet of any day can be alternated with fasting days(up to 3 times a week) on:

• cucumbers, apples, watermelons (300 g for 5 meals);
• vegetable salads with cold-pressed vegetable oil (linseed, olive), homemade yogurt/sour cream (250 g 3 times a day);
• milk, low-fat kefir (250 ml 6 times a day), cottage cheese (100 g 5 times a day);
• boiled meat/sea fish (80–100 g 5 times a day);
• freshly squeezed juices, diluted with a decoction of medicinal herbs, rose hips, plain water in a ratio of 1:2 (1–1.5 liters during the day).

The average duration of the diet is 1 week. It can be extended up to 1 month, gradually replacing some foods with others and calculating their calorie content.

A moderate and balanced diet can become the basis for a low-calorie diet for pregnant women. Her menu not only prevents excessive weight gain, but also the occurrence of associated problems: high blood pressure, oxygen deficiency and premature aging of the placenta.

Benefits of a basic low-calorie diet:

variety of diet, possibility of options;

easy tolerability, lack of constant feeling of hunger;

decreased appetite and stomach volume;

stable weight loss (up to 3–5 kg per week), burning fat deposits;

improvement of well-being and functioning of the gastrointestinal tract;

gentle cleansing, rejuvenation of the body, improvement of skin condition;

safety of the obtained result.

Strict, low-calorie diet

Provides a monotonous diet of boiled (steamed) vegetables or meat products for 7–10 days in a row. The daily fat content in this case does not exceed 4–5 g, so use such a program fast weight loss It is permissible only for healthy people with a slight deviation in weight from the norm. Compliance with the diet should be accompanied by additional intake of vitamin-mineral complexes or nutritional mixtures.

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

The essence and features of a low-calorie diet

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

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

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

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

Diet options

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

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

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

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

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

Permitted and prohibited products

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

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

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

Sample low calorie menu for the week

The standard menu of a low-calorie diet for a week is based on the principles of a healthy diet with the person losing weight receiving all the nutrients necessary for the normal functioning of the body. Daily calorie content does not exceed 1500 kcal per day. With the right approach, you won't feel hungry.

The seven-day weight loss program looks like this:

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

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

We present to your attention a classic low calorie diet.

Any therapeutic nutrition for obesity, as a rule, involves the use of such a “classical” low-calorie diet. And its main goal is to influence metabolism specifically to eliminate some excess fat deposits.

General characteristics of a low-calorie diet

• The purpose of such a diet is of reduced energy value directly due to fats and also partially due to simple carbohydrates, however, containing all the necessary and essential nutrients. So, when determining the energy value of any diet, it is the individual need for energy (directly taking into account gender, as well as age, and intensity of work, and just normal body weight) that is usually reduced by approximately 20 or 30% or even more, depending on the degree of obesity, and the same on the patient’s condition, and on the effectiveness and, of course, on the place of treatment (say, a hospital, or a sanatorium).
• A completely normal or just a slight increase in protein content in the diet. This, as a rule, prevents the loss of tissue protein, and also increases energy consumption directly due to the absorption of protein foods, and, of course, creates a feeling of absolute satiety. So egg whites (or protein omelettes), when digested, increase the total energy consumption much more than, say, meat or even cottage cheese.
• Significant restriction of carbohydrates, and, first of all, due to the complete exclusion of sugar, as well as confectionery, and, of course, sweet drinks and everything else. It is also worth knowing that the reduction in carbohydrate content below 100 grams should not be permanent or systematic. So bread is limited to only 100-150 grams per day, and if there is an urgent need to reduce the energy value of the entire diet, sometimes up to 50 grams or even excluded altogether. Protein-wheat or protein-bran bread is also desirable. But sugar in dishes and also in drinks can be replaced, say, with xylitol or sorbitol (no more than 30 grams per day) with a clear account of their energy value.
• But the amount of fat in the general diet is reduced to 80 grams. Fats, as a rule, stay longer directly in the stomach and significantly reduce the excitability of the food center, thus eliminating the feeling of hunger. Also, fats, and mainly vegetable ones, also increase the activity of enzymes that actively stimulate the breakdown of fat in general in the body.
• A serious limitation on the amount of table salt.
• Among other things, the exclusion of alcoholic beverages, which, by the way, also weaken self-control over food consumption in general and are often themselves quite high-calorie foods.
• Complete exclusion of foods and dishes that strongly stimulate the appetite.

The mode of such nutrition: 5 or 6 times a day, and with a sufficient volume specifically for a feeling of complete satiety.

Characteristics of various foods and methods of preparing different foods specifically for a low-calorie diet

All bakery products. During the diet, rye and wheat bread must be made from wholemeal flour, as well as protein-wheat or protein-bran bread - 100-150 grams per day. Products made from flour of the highest or first grade, as well as all products made from butter or puff pastry, are completely prohibited.

Various soups. In an amount of no more than 250 or 300 grams per dose. Soups can be made from different vegetables, say with a small addition of perhaps potatoes or cereals. These include cabbage soup and borscht; okroshka or beetroot soup will do. It is possible to consume 2 or 3 times a week soups based on weak low-fat meat or fish broth with various vegetables or meatballs. All milk soups are completely prohibited. Also included in the category of prohibited foods are potatoes, legumes, cereals, and, of course, pasta.

About meat and poultry. Up to 150 grams per day is allowed. In this case, it can be lean beef, rabbit, or veal, possibly chicken, or turkey. As limited as possible - lean pork and even lamb, the meat should be consumed mainly boiled, or stewed, possibly baked in large or small pieces. The meat itself can be fried after boiling. Beef jelly will do.

Absolutely Fatty meats are prohibited - this includes goose and duck, as well as ham, sausages, and any sausages, except boiled and smoked, and canned food.

About fish. All low-fat types are perfect in amounts up to 150 or 200 grams per day. Boiled, baked, or fried. Also many non-fish seafood products. All fatty types are completely prohibited - these are salted, smoked fish, as well as all canned fish in oil, and of course caviar.

About all dairy products. Both milk and low-fat fermented milk drinks are perfect. Low-fat sour cream is suitable for various dishes. Cottage cheese is also low-fat and has a maximum of 9% fat content (no more than 100 or 200 grams per day) - and only natural cottage cheese is possible in the form of cheesecakes, or even puddings. Some low-fat cheeses - but still limited. Fatty cottage cheese is completely prohibited, as well as all sweet cheeses, or sweet, fermented baked milk is not suitable, or, as well as all fatty and salty cheeses.

About eggs. Use 1 or 2 pieces per day. They should be hard-boiled, or egg white omelettes. Also omelettes with vegetables. Scrambled eggs are completely prohibited.

About cereals. Used to a limited extent only for adding to some vegetable soups. Suitable crumbly porridge, say from buckwheat, barley or pearl barley, but only by reducing bread. Other cereals are completely prohibited, especially rice, as well as semolina and oatmeal, all pasta, and of course legumes.

About vegetables. They are consumed in almost all forms, and some of them are always raw. All types of cabbage are desirable, as well as fresh cucumbers, lettuce, radishes, pumpkin, zucchini, tomatoes, and turnips. Fits sauerkraut- but only after washing. They try to limit dishes made from potatoes, green peas, or beets, as well as carrots and rutabaga (total up to 200 grams per day), as well as all salted and pickled vegetables.

About various snacks. All salads made from raw and pickled vegetables are perfect, including vinaigrettes and vegetable salads, say, with boiled meat or fish, possibly seafood. They eat aspic from fish or even meat. Low-fat ham is also suitable. All fatty or spicy snacks are completely prohibited.

About fruits, sweet dishes, and sweets. Fruits and berries of various sweet and sour varieties, both raw and boiled. You can prepare different jellies and mousses by replacing sugar with methylcellulose, xylitol, or sorbitol. Unsweetened compotes are also acceptable. Grapes, bananas, raisins, dates, or figs, as well as very sweet varieties of many other fruits, are also prohibited, sugar, all confectionery, also jam, honey, and even jelly, and, of course, ice cream is not allowed.

About sauces and spices. Tomato, red sauces, or white with vegetables are suitable, a weak mushroom sauce or vinegar is possible. Fatty and spicy sauces, as well as mayonnaise, and absolutely all spices are completely prohibited.

About drinks. Tea and black coffee with low-fat milk are suitable. Also all unsweetened juices. Grape juice and other sweet juices, as well as cocoa, are completely prohibited.

About fats. They use butter (but to a limited extent) as well as vegetable oils - but only in dishes. All animal or cooking fats are completely prohibited.

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

The very first breakfast: includes calcined cottage cheese - up to 100 grams, stewed carrots - up to 200 grams, coffee, possibly with milk, but without sugar - up to 200 grams.

For second breakfast (or lunch): Fresh cabbage salad is suitable without salt and with low-fat sour cream - up to 170 grams.

For lunch: choose vegetarian cabbage soup (precisely ½ serving) - up to 200 grams, plus boiled meat - up to 90 grams, add green peas, but without oil - up to 50 grams, plus fresh apples - up to 100 grams.

For afternoon tea: Calcined cottage cheese is suitable - up to 100 grams, plus rosehip decoction - up to 180 grams.

For dinner: choose boiled fish (for example, pike perch) - also up to 100 grams, plus vegetable stew (also ½ serving) - which will be up to 125 grams.
Directly at night: a glass of low-fat kefir - up to 180 grams.

Almost all day: rye bread - up to 150 grams.

First of all, it has three options. And they all differ in a certain energy intensity (or calorie content). So, at the very first stage of normalizing body weight, it is customary to prescribe a diet that is more consistent in calorie content with the physiological norm, thus eliminating overeating. Often this is exactly what is enough, but if this measure still does not lead to some reduction in body weight, then, of course, one has to resort to greater restrictions in the calorie content of food, mainly due to a reduction in the amount of fat itself, and so on. same carbohydrates.

Approximate chemical composition of different low-calorie diet options

For many people, the word “diet” is synonymous with hunger, restrictions and grueling workouts. We don’t want to go on a diet; we expect to lose weight by eating our favorite foods at any time. Losing weight comfortably is not always possible, and a calorie weight loss diet is direct proof of this.

Calculation of calorie content of foods