Menu ready calories. Calculation of kbzhu and a variant of my menu. Low calorie menu for a month

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The menu of proper nutrition for the normalization of metabolism and weight loss, compiled for a week, helps to get rid of extra pounds and improve well-being in the shortest possible time. A healthy lifestyle is gaining fans, but the debate around PP (proper nutrition) and its features does not subside.

The PP menu for a week for weight loss is the main assistant in the fight against excess weight. Firstly, the loss of kilograms is due to the fact that fast carbohydrates, such as cakes and sweet buns, completely leave the diet. They are called fast because they are absorbed in a short time, while they do not provide useful substances, but immediately go into body fat.

The exclusion of such carbohydrates from the menu gives the body the opportunity to process existing fats, rather than accumulate new ones.

Secondly, food occurs in small portions, at short intervals. Thanks to such a schedule of meals, satiety is always felt, and, therefore, the body does not need to accumulate reserves in case of a hunger strike.

The PP menu, developed for the day and week, for high-quality weight loss includes certain foods that need to be consumed at certain times of the day. For example, citrus fruits should not be eaten for breakfast, as the acid they contain irritates the mucous membrane, but it is not recommended to eat them for dinner because of sugar.

The best time to eat an orange is lunch or dinner. Likewise with the rest of the products. Carbohydrates should be eaten in the morning, while vegetables are much healthier for dinner. Fish is well digested in the evening, and for lunch you can eat meat. Through this eating pattern, the body can get the maximum benefit from the food received.

As a result, all of the above actions accelerate the metabolism, due to which the process of losing weight occurs. Proper nutrition is the basis of a beautiful figure

How much weight can you lose with proper nutrition

Having developed a PP menu for a week for weight loss, you should not expect instant results. Before the metabolism accelerates, it takes time. Kilograms lost in the first week - water. Puffiness disappears and the correct metabolism is restored. The result also depends on physical activity, the more it is, the faster the process of losing weight.

Sudden weight loss is very unhealthy, and the goal of proper nutrition is to bring internal processes back to normal. Therefore, weight loss will be smooth, namely about 3-4 kg per month with average physical activity. Such activity includes cardio training 3-4 times a week, daily walks lasting from 20 minutes.

You can increase weight loss by doing more exercise. For example, by doing a full strength workout 6 times a week, weight loss can increase by another 2 kg.

It is important to remember that weight loss is an individual process. The number of kilograms dropped depends on the initial overweight. The larger it is, the faster the weight loss.

And, with each kilogram dropped, it is more and more difficult for the body to part with its reserves, therefore, the longer you sit on the PP, the slower the process of losing weight will go.

But this does not mean that a healthy diet has stopped working, it means that the body begins to process the last reserves "for a rainy day." During this period, it is better to put down the scales and start measuring body volumes, the change in which is tracked more clearly.

There are several principles of proper nutrition, therefore, when compiling a PP menu for a week for weight loss, you need to consider all of them:

What to Avoid While Eating Right

The PP menu for a week for weight loss will be easier to follow if you avoid situations that provoke breakdowns:

What foods can and cannot be eaten with proper nutrition for weight loss

Can:

Available in very small quantities:

• vegetables containing starch;
• cheese (fat content up to 30%);
• fruits in small quantities;
• cottage cheese.

It is forbidden:

• alcohol;
• corn;
• bakery;
• sugar.

How to make a menu

Before compiling a PP menu for weight loss for a week or a month, you must:

1. Assess the level of physical activity.
2. Calculate the daily calorie requirement.

The level of physical activity can be:

Once the level of physical activity is determined, the kcal norm can be calculated using the formula:

(9.99 * weight in kg) + (6.25 * height in cm) - (4.92 * age in years) -161 * coefficient. physical activity

Sample menu for a week with a daily calorie content of 800 calories

When eating at 800 kcal per day, 3 meals a day are provided, there are no snacks. Cook vegetables and meat without oil. Can be stewed, steamed and baked. Dairy products are defatted or low fat.

The PP menu for weight loss for a week at 800 kcal per day is suitable for those who lead a sedentary lifestyle or cannot have a snack every 2-3 hours.

Monday	Morning 249 kcal	101 g cottage cheese
	Day 299 kcal	201 g vegetables + 2 eggs + drink
	Evening 249 kcal	299 g vegetables + 1 egg + a glass of kefir
Tuesday	Morning 249 kcal	149 grits in milk
	Day 299 kcal	249 ml soup + unsweetened coffee with milk
	Evening 260 kcal	305 g vegetables + 99 g red meat + a glass of milk
Wednesday	Morning 249 kcal	125 g salad
	Day 299 kcal	203 g stew + 154 g chicken meat
	Evening 259 kcal	148 g fish stewed with vegetables
Thursday	Morning 249 kcal	Repeat menu from Monday
	Day 299 kcal	230 g salad + 2 boiled eggs
	Evening 239 kcal	208 g stew + 154 g boiled meat
Friday	Morning 249 kcal	106 g cottage cheese with sour cream (20%)
	Day 299 kcal	204 g green borscht
	Evening 244 kcal	154 g cottage cheese + 1 cup kefir with ½ tbsp. l. Sahara
Saturday	Morning 249 kcal	Repeat Tuesday breakfast
	Day 299 kcal	249 g borscht according to PP + 3 rye bread with curd cheese, tomato and greens 70 g
	Evening 248 kcal	205 g hedgehogs from turkey and buckwheat + a glass of kefir
Sunday	Morning 249 kcal	215 g omelet with cheese, tomato and herbs
	Day 299 kcal	230 g stew without potatoes + 143 g chicken fillet + unsweetened coffee
	Evening 240 kcal	152 g of meat + 201 g of vegetables + a glass of milk.

Approximate menu for a week containing 1000 calories per day

The PP menu for a week for weight loss with a daily calorie content of 1000 kcal is recommended for a sedentary lifestyle, as well as for those who have a slow metabolism.

With this diet plan, 5 meals are provided.

Vegetables can be steamed, baked and stewed. Adding oil should be avoided.

Dairy products are either low fat or low fat.

Monday	Morning 249 kcal	150 g cottage cheese with raisins
	Lunch 99 kcal	99 g fruits or berries
	Day 299 kcal	99 g chicken + 99 g buckwheat without salt
	Snack 99 kcal	1 boiled corn
	Evening 247 kcal	204 g seasonal vegetable salad
Tuesday	Morning 249 kcal	1 egg + 1 slice of bread
	Lunch 99 kcal	1 cup skim or coconut milk smoothie with kiwi
	Day 289 kcal	201 g dietary ratatouille
	Snack 79 kcal	30 g cheese (up to 30% fat)
	Evening 301 kcal	80 g chicken breast
Wednesday	Morning 249 kcal	1 piece of black roll with cheese (cottage cheese)
	Lunch 99 kcal	143 g Grapes
	Day 269 kcal	201 g vegetable slices
	Afternoon snack 90 kcal	Walnut 2 pcs.
	Evening 305 kcal	1 boiled egg
Thursday	Morning 249 kcal	145 g cottage cheese
	Lunch 99 kcal	70 g of any berries
	Day 309 kcal	201 g vegetable soup
		1 cup skim milk
	Evening 279 kcal	146 g salad of stewed zucchini, carrots and sweet peppers
Friday	Morning 249 kcal	154 g oatmeal with skim milk
	Lunch 99 kcal	1 PC. muesli bar
	Day 319 kcal	99 g chicken breast + 99 g any side dish allowed
	Afternoon snack 97 kcal	1 slice of rye bread with a thin layer of curd cheese
	Evening 249 kcal	130 g seafood salad
Saturday	Morning 249 kcal	149 g of eggs and tomato
	Lunch 99 kcal	1 orange
	Day 279 kcal	201 g green borscht PP
	Afternoon snack 100 kcal	99 g low fat yogurt
	Evening 249 kcal	99 g boiled beef
Sunday	Morning 249 kcal	149 g cheesecakes PP
	Lunch 99 kcal	1 apple
	Day 305 kcal	99 g fish + 99 g vegetables
	Afternoon snack 102 kcal	1 glass of kefir
	Evening 249 kcal	99 g chopped fruit

Approximate menu for a week containing 1200 calories per day

The PP menu with a daily calorie content of 1200 kcal is suitable for people with average physical activity. With such a diet, it is recommended to increase the daily load, as well as conduct full-fledged workouts 3 times a week.

There are 3 main meals and 2 snacks. There are no special recommendations, the main thing is to maintain the general principles of proper nutrition.

Monday	Morning 270 kcal	249 g omelet with tomato
	Lunch 139 kcal	½ grapefruit
	Day 280 kcal	143 g fish + 150 g carrot and cabbage salad
	Afternoon snack 150 kcal	a few dried fruits
	Evening 287 kcal	249 g seasonal vegetable salad
Tuesday	Morning 284 kcal	249 g oatmeal with berries
	Lunch 149 kcal	1 cup fat-free cottage cheese smoothie with coconut milk and currants
	Day 286 kcal	99 g boiled chicken + 157 g vegetables
	Afternoon snack 140 kcal	1 cup yogurt
	Evening 305 kcal	201 g baked fish + 141 g any salad
Wednesday	Morning 298 kcal	1 hot Greek sandwich
	Lunch 156 kcal	1 apple
	Day 288 kcal	201 g chicken soup + 153 g cucumber and tomato salad
	Snack 309 kcal	99 g cottage cheese casserole
	Evening 283 kcal	150 g breast (turkey or chicken)
Thursday	Morning 279 kcal	1 oatmeal pancake
	Lunch 149 kcal	1 glass of kefir
	Day 300 kcal	201 g pilaf PP
	Snack 139 kcal	99 g beet and carrot salad
	Evening 306 kcal	99 g beef liver + 99 g any garnish of cereals
Friday	Morning 301 kcal	249 g oatmeal with coconut milk
	Lunch 149 kcal	99 g Raffaello PP
	Day 310 kcal	201 g seafood salad + 1 slice of rye bread
	Second snack 144 kcal	99 g Chinese cabbage and cucumber salad
	Evening 305 kcal	201 g chicken casserole with vegetables
Saturday	Morning 290 kcal	99 g wheat porridge on water + boiled egg
	Lunch 149 kcal	99 g fresh berries
	Day 298 kcal	201 g borscht PP + 1 black bread toast
	Afternoon snack 160 kcal	99 g fat-free cottage cheese
	Evening 295 kcal	2 eggs + 149 g fresh vegetable salad
Sunday	Morning 294 kcal	1 Oatmeal pancake stuffed with 1 tomato
	Lunch 149 kcal	1 muesli bar
	Day 289 kcal	201 g chicken liver with vegetables
	Snack 139 kcal	99 g fresh vegetables
	Evening 279 kcal	201 g chicken casserole with vegetables

Sample menu for a week with a daily calorie content of 1500 calories

For the most active, a menu for 1500 kcal is suitable. To lose weight with this diet, you need daily exercise. Also, the menu is suitable for those whose work is associated with heavy physical exertion.

Sample PP menu for 1500kcal per week for weight loss

The diet remains the same as with the 1200 kcal menu.

Monday	Morning 351 kcal	2 boiled eggs + 1 cucumber + 1 rye bread toast with curd cheese
	Lunch 249 kcal	1 cup banana smoothie with cottage cheese
	Day 351 kcal	2 PP chicken cutlets + 149 g brown rice + 149 g fresh vegetables
		10 pieces. walnuts
	Evening 351 kcal	249 g vegetable salad + 149 g baked fish
Tuesday	Morning 351 kcal	249 g omelet with herbs and tomatoes
	Lunch 249 kcal	1 toast of black bread with cheese (fat content up to 30%)
	Day 351 kcal	149 g durum pasta + 149 g vegetable salad + 99 g beef goulash
	Afternoon snack 249 kcal	1 cup kefir with cinnamon
	Evening 351 kcal	249 g fish and vegetable casserole
Wednesday	Morning 351 kcal	Repeat Monday breakfast
	Lunch 249 kcal	149 g cottage cheese + ½ banana
	Day 351 kcal	201 g chicken soup + 1 whole grain toast
	Afternoon snack 249 kcal	10 cashews
	Evening 351 kcal	149 g turkey + 249 g vegetable salad
Thursday	Morning 351 kcal	249 g of porridge on the water + 1 boiled egg
	Lunch 249 kcal	149 g cottage cheese casserole with fruit
	Day 351 kcal	249 g ratatouille in the oven with lean meat + 50 g cheese
	Afternoon snack 249 kcal	8 dried fruits
	Evening 351 kcal	149g steamed fish + 249g cucumber and tomato salad
Friday	Morning 351 kcal	201 g buckwheat boiled in water + 1 boiled egg
	Lunch 249 kcal	149 g Chinese cabbage roll with cottage cheese
	Day 351 kcal	99 g chicken goulash + 149 g Chinese cabbage salad + 149 g buckwheat porridge
	Afternoon snack 249 kcal	99 g cottage cheese with 1 tbsp. l. jam
	Evening 351 kcal	249 g chicken broth + 2 black bread toasts
Saturday	Morning 351 kcal	99 g brown rice boiled in water + 149 g fresh vegetables
	Lunch 249 kcal	99 g low-fat yogurt + 1 pear
	Day 351 kcal	277 g okroshka PP + 1 rye bread toast
	Afternoon snack 249 kcal	149 g cheesecakes cooked in the oven
	Evening 351 kcal	249 g Greek salad + meat baked in the oven
Sunday	Morning 351 kcal	249 g oatmeal on the water with the addition of dried fruits
	Lunch 248 kcal	1 boiled egg + 99g beetroot salad
	Day 351 kcal	99 g of porridge from allowed cereals + 99 g of boiled chicken meat + 1 cucumber
	Afternoon snack 259 kcal	1 cup fresh juice + 2 oatmeal PP cookies
	Evening 351 kcal	149g beef + 149g tomato salad

Recipes for first courses with proper nutrition for weight loss

Green borscht

1. Chop the meat into cubes and cook until fully cooked.
2. Add seasonings to the broth.
3. Add potatoes to broth and cook until done.
4. Sauté the onion until golden brown.
5. Boil eggs, cool, peel and finely chop.
6. Wash the sorrel and chop.
7. Add sorrel, onion, eggs to the broth.
8. Boil for 5 more minutes. with closed lid.
9. Let the borscht brew for 15-20 minutes.

Chicken noodle soup

1. Boil the meat in a whole piece until tender.
2. Remove meat from broth.
3. Add seasonings to the broth.
4. Add vegetables to broth and bring to a boil. Then lower the noodles there and cook for 5-7 minutes.
5. Cut the chicken meat into cubes and add to the finished dish.

Main dishes

Baked salmon with vegetables

1. Remove bones from fish, rinse and pat dry with paper towels. Place in a convenient container and drizzle with lemon juice and soy sauce. Leave to marinate in the refrigerator for 30 minutes.
2. Divide the broccoli florets and open them.
3. Place marinated fish and broccoli on a baking sheet.
4. Bake in the oven at 201° for 25 minutes.

Meatballs with sour cream sauce

• Minced meat (chicken or turkey) - 399 g;
• ground ginger - 21 g;
• onion (chopped) - 201 g;
• carrot (chopped) - 99 g;
• garlic puree - 10 g;
• sour cream - 99 g.

1. Add salt, spices, ginger and garlic to minced meat. To stir thoroughly. Make small balls from the mixture.
2. Lightly fry the meatballs in a dry frying pan.
3. Fry vegetables until golden brown. Add sour cream and some water. Simmer some more.
4. Put the meatballs in a baking dish and pour over the sour cream sauce. Bake at 180° for 25 minutes.

Salads

Bean and Pepper Salad

1. Pour boiling water over frozen beans and bring to a boil again.
2. Cut pepper.
3. Mash the garlic in a press.
4. Mix all ingredients and season.

Seafood salad

• Sea cocktail (frozen mixture) - 499 g;
• cucumber - 1 pc.;
• lettuce leaves - 51 g;
• olive oil - 2 tbsp. l.;
• tomato (vegetable) - 1 pc.;
• soy sauce - 2 tbsp. l.

1. Boil a sea cocktail and let it cool.
2. Mix oil and sauce.
3. Put lettuce leaves on the bottom of the salad bowl.
4. Cut the tomato and cucumber into strips and put on top of the lettuce leaves. Drizzle with a little dressing.
5. Put a sea cocktail on top of the vegetables, salt and season with the remaining mixture of oil and sauce.

Dessert

Cottage cheese casserole in the microwave

1. Beat eggs and cottage cheese.
2. Add sweetener to the resulting mass.
3. Cut the fruit into cubes and add to the curd mass.
4. Put the dish in the microwave for 3 minutes. With a power of 750 watts.

Banana and pear can be replaced with other fruits and vegetables. If the microwave power is less than 750 watts, the cooking time can be extended.

Raffaello PP

• grapes - 15 berries;
• soft cottage cheese - 99 g;
• protein - 51 g;
• ground cashew nuts - 70 g.

1. Mix cottage cheese and protein. But not in a blender. The mixture should be slightly liquid.
2. Dip each grape into the curd mixture.
3. Roll the resulting balls in ground cashews.
4. Let the sweets rest in the refrigerator for 20 minutes.

The PP menu compiled for a week for weight loss can be varied and useful. Any recipe can become suitable if you replace prohibited foods with permitted ones.

The main thing to remember is that losing weight is an individual process, and PP is not just a diet, but a new way of life.

Article formatting: Mila Fridan

Video about Proper Nutrition (PP)

The principles of proper nutrition:

The calorie diet is the most versatile and effective way to lose weight. To date, this technique is the only fully approved official dietetics.

Calorie counting for weight loss appeared in the twenties of the last century, but does not lose its relevance today. After all, a person begins to accumulate fat mass if he consumes more calories with food than is necessary to maintain the vital activity of his body. One has only to reduce the energy value to normal, and the accumulation of fat stops. Well, reducing the diet by only 200-300 kcal per day below energy expenditure will ensure stable weight loss.

How many calories do you need per day to lose weight

Nutritionists wrinkle their noses contemptuously at the sight of any basal metabolic formula or other "calorie counting rhyme for the people." This consumption can be calculated only among laboratory conditions, using the so-called "oxygen test" and a number of other analyzes.

The truth is, most people don't need it. There is a simple formula to roughly calculate how many calories per day you need to lose weight while maintaining your optimal weight. We can successfully sustain ourselves if we stick to a simple formula:

We subtract 105 from our height, multiply the resulting number by 30.

For example, a girl's height is 169 cm, 160-105 is 64, multiply by 30, we get 1920.

This amount must be "eat up" to stay at a normal weight.

However, if you need to lose weight, you should subtract 300-600 calories from the daily "norm", build your diet in this "corridor" (for our example - 1320-1620).

If you train regularly, you can eat at the upper “limit” of your calorie corridor on training days.

Professional athletes, as well as amateurs from strength fitness, crossfit, HIIT, should multiply their "growth number" by 33, that's all.

At the present time, losing weight with a calorie diet is quite popular, however, unfortunately, most people immediately begin to overestimate their capabilities and very much underestimate the energy value of the diet - "the fewer calories you consume, the faster I will get rid of unnecessary weight." As a result, the most unstable of them very quickly “go wild” with hunger and begin to eat up the lost weight. Plus, such people cause irreparable harm to their health, which ends in disastrous results.

You can follow a diet with calorie counting for no more than two weeks in a row, after which you need to return to your previous diet for the same time (avoiding fatty, spicy, salty and fried foods).

Then, when the body has a little rest, you can again reduce the energy value of food for two weeks. Under such conditions, the body will not tolerate stress and will be able to lose weight naturally.

If you want to succeed without harming your health, try to stick to a 1200 calorie diet. Of course, you can also use an 800-calorie diet, but in this case you will be required to give up physical activity (especially sports activities).

As for eating before bed, it should not be present in your life during the application of the calorie diet (as with any other diets).

Breakfast should always be complete and contain 1/3 of the calories from the total daily diet. For breakfast, it is best to eat a vegetable salad, lean boiled meat, a boiled egg and cereals. A glass of pure cold water burns 40 kilocalories at a time. This method is quite effective in burning excess caloric content of food.

Any diet, including a calorie diet, should include two liters of water per day (this allows the excretory system to function well and easily remove toxins from the body)

Diet menu for calories per 1200 conventional units

Since the diet limits only the amount of calories, it is acceptable to consume low-calorie, high-fiber vegetables until you feel full. The calorie diet allows for natural juices, vegetable broths, durum pasta, berries, fat-free cottage cheese, kefir, and other moderate-calorie foods.

The main thing is that the total energy value of the diet does not exceed 1200 kcal.

Menu for the week

Monday

- Breakfast: fifty grams of tuna in its own juice or sauce, two slices of whole grain bread, a few pickled cucumbers, a fresh tomato.

- Lunch: forty grams of cottage cheese, a slice of bread, an apple.

- Dinner: potato soup (one plate), cabbage rolls (one hundred and eighty grams of chicken or turkey meat, rice, cabbage and tomato paste), two potatoes, a small portion of tomato, red pepper and onion salad

- afternoon tea: yogurt.

- Dinner: eighty grams of smoked cod, one hundred and seventy - pickled cucumber and cabbage salad seasoned with olive oil, a slice of bread.

- Breakfast: one slice of rye bread with a slice of boiled chicken or ham, a fresh tomato, a glass of milk (skimmed or 1.0% fat).

- Lunch: one hundred and eighty grams of any vegetable salad with tomatoes, cabbage and canned corn.

- Dinner: soup with beans, two hundred grams of stewed veal with vegetables, fifty - green beans, thirty - any cereal porridge, two hundred grams of apple.

- afternoon tea: 0.5 cup milk, corn flakes.

- Dinner: two hundred grams of rice with vegetables and a thirty-gram slice of cheese, peas.

- Breakfast: two slices of rye bread smeared with low-sugar strawberry jam, a glass of kefir, one banana.

- Lunch: a slice of black bread with a slice of ham, half a red bell pepper.

- Dinner: soup with potatoes, cucumber and herbs, a 100-gram piece of foil-baked turkey with peaches and raisins, two medium-sized potatoes, a 100-gram apple, the same amount of carrots or celery.

- afternoon tea: three spoons of oatmeal, one hundred grams of cheese and one hundred and fifty - seasonal fruits.

- Dinner: one hundred and fifty grams of chicken fillet, two slices of whole grain bread, kiwi.

- Breakfast: an omelet from two chicken eggs, two slices of grain bread, a plate of vegetable salad of fresh tomatoes, cucumbers and onions seasoned with olive oil, a glass of cocoa.

- Lunch: two dessert spoons of wheat bran, one hundred grams of yogurt (fat-free), two tangerines.

- Dinner: a plate of barley soup with carrots, one hundred grams of turkey or chicken fillet baked in foil and the same amount of boiled carrots, two potatoes, ninety grams of salad with chicory and parsley.

- afternoon tea: kiwi, a glass of kefir.

- Dinner: one hundred and sixty grams of couscous salad, two slices of ham, tomatoes, onion, tangerine.

- Breakfast: forty grams of curd paste with tomatoes and onions, two slices of bread, a glass of milk.

- Lunch: twenty grams of cheese (30% fat), five pieces of radish, kiwi or apple.

- Dinner: cauliflower soup, one hundred and fifty grams of chicken breast, forty grams of boiled brown rice, two hundred grams of grated carrot and leek salad, a glass of fat-free yogurt.

- afternoon tea: one hundred and thirty grams of orange juice.

- Dinner: two hundred grams of fish with vegetables, half an apple.

- Breakfast: a slice of rye bread smeared with jam or fruit jelly with a low sugar content, a slice of rye bread with a slice of boiled chicken breast or ham, one hundred and fifty grams of any vegetable salad, a glass of fat-free yogurt.

- Lunch: salad with peach, kiwi and half a banana, two hundred grams of low-fat yogurt.

- Dinner: Vegetable soup with potatoes, beans, carrots and Brussels sprouts, one hundred and twenty grams of chicken fillet (boiled or grilled), one hundred and fifty grams of pickled cucumber, tomato and onion salad dressed with a teaspoon of olive oil, one hundred and fifty grams of boiled cauliflower .

- afternoon tea: a slice of crispbread, thirty grams of cottage cheese, four radishes, green onions.

- Dinner: two medium-sized potatoes baked in their skins, one hundred grams of tomatoes and leeks, one hundred and thirty grams of cabbage salad with onions seasoned with olive oil, a glass of sour milk.

Sunday

- Breakfast: two pieces of chicken fillet, three tablespoons of oatmeal, a glass of milk (skimmed or 0.5% fat), two slices of bread, one hundred and fifty grams of any vegetable salad without dressing.

- Lunch: two dessert spoons of bran, one hundred and fifty grams of fat-free kefir, grapefruit.

- Dinner: tomato soup with two tablespoons of pasta, one hundred and fifty grams of mashed potatoes, one hundred grams of cod with mushrooms, one hundred and fifty grams of white cabbage salad, canned corn and oranges, one hundred and twenty grams of carrot and apple salad.

- afternoon tea: one hundred grams of grated apples and carrots.

- Dinner: one hundred grams of herring, two boiled potatoes, two slices of bread, green beans, onions, a glass of yogurt.

Contraindications

First of all, you should refuse such weight loss if you have an exhausting job or you are professionally involved in sports. For such a lifestyle, such a reduction in calorie content is unsafe.

Also, the diet is contraindicated for adolescents, pregnant and lactating women, and is not recommended for people with chronic diseases and indigestion.

When following this diet, it is important to be honest with yourself and at first still use a culinary scale. In addition, the following tips will help:

☀ Weigh and count from the evening all the food that you plan to eat the next day;

☀ On the most high-calorie foods in the refrigerator, stick stickers with the number of calories and the maximum size of your portion;

☀ For lunch, buy fruits and cottage cheese with a known energy value.

The main goal of proper nutrition is the balanced use of products, in relation to their energy value, which are necessary for the stable operation of the internal processes of the body. The menu for a week includes a five-time meal, with a total calorie content of 1200-1300 kcal. To shed excess weight from the abdomen, three meals a day are used with a gradual decrease in the total energy value. Read more about this in our article.

This diet option contains about 1300 calories and helps to lose weight without compromising health. Approximate diet:

Monday

1. Breakfast: 200 g of fresh cabbage salad and carrots, 50 g of chicken meat, 1 piece of rye bread, unsweetened tea.
2. Second breakfast: a glass of jelly or vegetable juice, orange jelly weighing 100 g.
3. Lunch: 150 g of vegetable soup, 150 g of roast chicken and stewed vegetables, a cup of herbal tea.
4. Afternoon snack: a mug of kvass or tea,
5. Dinner: buckwheat porridge 100 g, boiled chicken meat, unsweetened tea, apple or pear.

1. Breakfast: fruit, vegetable salad 100 g or fried eggs with tomatoes and onions, herbal tea without sugar.
2. Second breakfast: a portion of vegetable soup, 2 slices of rye bread, a glass of unsweetened herbal tea.
3. Lunch: a bowl of rice soup with chicken, 100 g of vegetable stew, a cup of coffee with milk.
4. Snack: low-fat cottage cheese or fish casserole, steamed rice - 200 g, herbal tea or kefir.
5. Dinner: Oatmeal muffins or dark chocolate milk cheesecake, tea or coffee.

1. Breakfast: a piece of boiled chicken fillet 80 g, tomato or cucumber, a cup of coffee or tea.
2. Second breakfast: 200 g vegetable or mushroom soup, 2 slices of rye bread, unsweetened tea.
3. Lunch: 100-150 g boiled potatoes, 100 g steamed fish.
4. Snack: oatmeal or buckwheat 100 g, 100 g boiled meat, herbal tea.
5. Dinner: fruit salad, a mug of low-fat yogurt, a piece of rye bread.

1. Breakfast: 200 g of berry juice or cocoa, 100 g of salad from a set of vegetables, 130-150 g of barley or rice.
2. Second breakfast: fruit jelly or a glass of jelly, an apple or a pear.
3. Lunch: 250 g low-fat fish soup, beef stew, unsweetened tea.
4. Snack: dried fruits (80-90 g of dates, dried apricots, raisins, figs), herbal tea.
5. Dinner: low-fat cottage cheese 100-150 g, fruit salad 100-120 g, mint tea.

Friday - Sunday

1. Breakfast: 200 g of oatmeal, 100 g of fat-free cottage cheese, coffee or herbal tea.
2. Second breakfast: any fruit and low-fat yogurt.
3. Lunch: 200 g vegetable soup, stewed cabbage with beef, berry compote.
4. Afternoon snack: some dried fruits, fruit tea.
5. Dinner: 100 g chicken fillet, 150-130 g salad with vegetables, unsweetened herbal tea.

Menu for slimming the abdomen

A similar weight loss menu contains about 1250 calories and allows you to lose about 2-3 kilograms per week.

• Breakfast: low calorie yogurt, 1 piece of rye bread.
• Lunch: 150 g of boiled porridge, a serving of vegetable salad.
• Dinner: 100 g of steamed meat, fruit, a glass of compote or a mug of unsweetened tea.

• Breakfast: 100 g of boiled meat, herbal or green tea.
• Lunch: vegetable, bean soup, 2 slices of rye, bran bread.
• Dinner: 150 g boiled chicken, rice porridge.

• Breakfast: a cup of low-fat yogurt.
• Lunch: carrot salad, a portion of low-calorie steamed fish.
• Dinner: vegetable salad, 100 g of boiled poultry meat.

Most people who want to get their body in perfect shape can resort to to a low calorie diet. For this, expensive products are not needed, there is no need to prepare complex dishes, you can use simple, affordable, always commercially available food products.

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Main the meaning of a low-calorie diet is the restriction of fats and easily digestible carbohydrates. Everyone can independently compose their own diet, limiting themselves to flour, fatty and sweet dishes.

Sample diet menu for the 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 servings by eye. Low-calorie diet for a week menu minus 5 kg (for people with very large weight).

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

2

Second day:

• Breakfast: omelette from one yolk and two proteins in non-fat milk;
• Lunch: grated carrots;
• Dinner: boiled chicken, cucumber and green salad;
• Afternoon snack: tomato juice;
• Dinner: beef meatballs, leaf salad with olive oil.

3

Day three:

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

4

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 with a blender;
• Dinner: boiled veal, grilled vegetables: tomatoes, carrots, onions, zucchini.

5

Day five:

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

6

Day six:

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

7

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, tomato);
• Afternoon snack: low-fat fermented baked milk;
• Dinner: boiled turkey, two tomatoes, two cucumbers.

Having understood the main principle of this diet, it is not difficult to choose the products yourself. You can choose from them the most favorite ones that you personally like, and cook them more often than others. In addition to the main menu, you need to supplement the 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, 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 based on it. In the table you can find list of products that can be used in the low-calorie diet menu. The table is convenient to use when choosing side dishes from vegetable dishes for protein dishes.

Calorie table of low-calorie foods

Product Category	Name of products	Calories per 100g	Product Category	Name of products	Calories 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 1 category.	238
	pumpkin	28		chicken 2 category.	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
	onion	41		quail eggs	168

Product Category	Name of products	Calories per 100g	Product Category	Name of products	Calories per 100g
Fish and seafood (protein)	sea ​​cabbage	5	Milk and dairy products (protein)	cow's milk	62
	squid	75		milk n/g	35
	shrimps	83		goat milk	67
	crabs	69		kefir	31-59
	mussels	77		yogurt	52-112
	pollock	69		cottage cheese	86
	flounder	87		cottage cheese 10%	170
	sea ​​bass	117		fermented baked milk	40-85
	tuna	101		cream 10%	115
	cod	75		sheep milk	107
	blue whiting	72		serum	25
	mackerel	153		buttermilk	40
	icy	74		grained 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	Name of products	Calories per 100g	Product Category	Name of products	Calories per 100g
Fruit	apples	48	Mushrooms (protein)	dried white	34
	pears	42		boletus	20
	plums	43		boletus	22
	grape	69		Honey mushrooms, mushrooms	22
	Peach, apricot	45		Chanterelles, butterflies	19
	quince	48		Russula, breast	18
	Cherry	52		Champignon	27
	Grapefruit, melon	35		blackies	9
		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?

1. Lose 5 kg in a week- it's really possible. Especially for those whose initial weight was too large 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 the diet, therefore, it begins to use energy very economically, and it becomes more and more difficult to lose extra pounds with each new diet.
3. Besides, with a sharp weight loss, there is a problem with the appearance of excess skin, which does not have time to pull up along with the disappearance of subcutaneous fat. As a result, ugly skin folds appear, which can sometimes be removed only with the help of a surgeon.

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

Daily calories for weight loss. food diary

Below is step by step weight loss plan, which is recommended to 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 per day on ordinary days (without a diet);
• calculate your usual calorie content for a few days, a week;
• find out what exactly you should give up, which foods are too high in calories, and because of what your weight increases or does not decrease;
• gradually reduce your daily calorie content. First, remove all fatty, flour, sweet. Eliminate smoked meats and pickles that retain liquid. Calculate your current calorie content;
• follow this diet until you lose weight steadily;
• when you notice that the weight has stabilized and stopped, reduce calories by 400-500kcal 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 choose 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 to the evening, the less high-calorie food should be. By the evening, activity usually decreases, so you won’t be able to spend a large number of calories and, as a result, they will be deposited in your problem areas.

Physical activity on a low-calorie diet

As an addition to a low-calorie diet, it is necessary include any physical activity in your daily program. It can be fitness, aerobics, cycling, swimming, etc. If you do not have time for classes, then:

• walk fast;
• climb stairs without an elevator;
• overcome long corridors at work by running;
• do muscle gymnastics while in transport, alternately, either tensing or relaxing your muscles;
• buy a small ball, and sitting at the table in the office, 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 will always find time for exercise, canceling some unimportant and non-urgent things.

Here is a video clip on how important exercise is for a low-calorie diet:

Limit fats and easily digestible carbohydrates

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

• Fatty meat, sausages, sausages.
• Duck, goose, offal from them.
• Chicken skin.
• Cooking oil, margarine, lard.
• Lots of vegetable oils.
• Fatty dairy products, cheese curds in glaze.

You should also give up easily digestible carbohydrates.:

• Flour products, rolls, pastries, fried dough (pies, pancakes, pancakes, etc.)
• Confectionery (cakes, sweets, cakes, cookies, etc.)
• A large number of cereals, cereals 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. Often we think that if fruits and berries have a low calorie content, then you can eat them as much as you like. But this is absolutely not true. In the season, many tend to eat fruit, eating 0.5-1 kg at a time. This stretches the stomach, and the body requires more and more portions.
• Sweet carbonated drinks, which contain about 5-10 tablespoons of sugar or harmful sweeteners per 1 glass of liquid.

The book "Dishes that do not make you fat. Recipes for low-calorie cuisine"

On our website you can download the book "Dishes that do not make you fat. Recipes for low-calorie cuisine" 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 "Recipes for low-calorie cuisine" for free You can download it in PDF format on our website.

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;
• strict diet, etc.

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

For example, The chocolate diet is based on 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 abundant flavoring of all dishes with hot pepper can provoke inflammatory processes, lead to gastritis.

Diet cons

But on a low-calorie diet, like everyone else has its drawbacks. The usual low-calorie diet includes a variety of dishes, although they are low in fat and carbohydrates. That's why it is considered the most useful and easy to use, suitable for those who do not have large funds to buy expensive food. However, many people neglect the simple rules of a low-calorie diet. For example:

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

The main disadvantages are:

• Refusal of many favorite dishes, confectionery, sweets, fried and smoked foods, sauces and mayonnaises.
• The need to constantly weigh products and count calories.
• The need to have a constant supply of useful products to eliminate the possibility of a breakdown.
• It is difficult to give up the usual dishes if you are in the company or your family members continue to eat high-calorie meals.
• Lack of essential vitamins, minerals, antioxidants. Be sure to additionally use mineral-vitamin complexes that contain a daily dose of the necessary vitamins and minerals.

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

Diets are always associated with dietary restrictions and taboos. Daily calorie counting is a way to lose weight, in which it is not forbidden to eat your favorite foods, but you need to follow their strict dosage. Thanks to the established calorie intake, you can either lose unwanted kilograms or simply maintain 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 spends. Thus, energy will begin to be spent from body fat.

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

“There is nothing tastier than feeling thin”
Kate Moss

Principles

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

• Diet variety
• predominance
• Compliance with the daily norm of fats (80 g) and carbohydrates (100 g)
• Restriction of simple carbohydrates
• Exclusion of sugary drinks and strong alcohol
• Reducing salt intake
• Drinking plenty of water (at least 1500 ml per day)
• Fractional meals 5-6 times a day

Calorie calculation

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

By formulas

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

Option number 1

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

The resulting figure is the amount of energy needed to maintain body systems.

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

• Passive lifestyle (sedentary) - 1.2
• Low-intensity activity (physical education 1-2 times a week, walking) - 1.4
• Average level activity (loads more than 3 times a week) - 1.5
• High-level activity (work on the feet, systematic sports) - 1.7
• Excessive activity (heavy daily long-term loads) - 1.9

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

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

Option number 2

30 (height, cm - 105)

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

Average

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

This includes diets for 800, 1000, 1200 calories per day and other options.

What is possible and what is not

A low-calorie diet is not strict about food names. But still there are both more and less suitable food.

Ideally, the diet should include:

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

Unwanted Products

If you wish, you can make your own diet and count calories. But it is important to remember that there are forbidden foods. If they are, then the process of losing weight will be inhibited. Among these:

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

You can compose a menu by combining products, taking into account their energy value and serving size.

Calorie content of individual products

For the convenience of calculating acceptable food combinations, you can use the calorie table of allowed foods.

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

Calorie content of dishes

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

Ready meals calorie table:

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

Menu rules

One of the principles of the effectiveness of the diet - eating small portions, but often. The best would be a breakdown of the daily diet for five times. An important point is the correct percentage of calories between meals.

Regardless of whether the calculation is for 1000 calories per day or for any other option, the correct ratio is:

1. 25% - breakfast
2. 10% - second breakfast
3. 35% - lunch
4. 10% - afternoon tea
5. 20% - dinner

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

1. For breakfast: cereals, fruits, eggs, cottage cheese, tea or coffee
2. For a second breakfast: sour-milk products, fruits
3. For lunch: broths, soups, meat, bread, vegetables, fish, salads
4. For an afternoon snack: sour-milk products, fruits
5. For dinner: meat, vegetables, fish, salads, tea

If there is a desire to eat something from the list of not recommended products, then you can not 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 an individual calculation of the daily norm. This is due to the fact that the personal characteristics of a particular person are taken into account.

If you like fixed calorie diets, it is important to consider the following points:

• For stress-free weight loss, it is better to alternate a week with a critical calorie content with a week of weight stabilization.
• It is not recommended to immediately set a low bar (800 calorie diet), 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 the daily calorie content based on physical activity. If the day is spent passively, then you can make 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 sit 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 menu for the week should include a food variety to get all the vitamins and minerals.

The most correct decision on the choice of both the diet itself and the calculation of the optimal daily calorie content is consultations with specialists. A gastroenterologist will indicate if there are any contraindications, and a nutritionist will competently write out a nutrition scenario.

Contraindications

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

A calorie diet is an effective way to fight extra pounds. Its great advantage is the ability to compose products and make a menu yourself. Thanks to calorie tables and kitchen scales, the desire to lose weight is sure to succeed.