Menu for weight loss calories proper nutrition. Calculation kbzhu and a variant of my menu. Important Points for a Calorie Diet

Creating a calorie deficit is the basis of an appropriate diet. If the body spends more than it receives with food, the process of losing weight becomes natural. Calorie intake should not exceed the allowable rate required for weight loss. Counting is designed to help achieve results. For this, ready-made tables of the energy value of food, complex menus with calculated calorie values, and keeping a food diary are used.

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Irina Pegova shocked everyone with a prescription for losing weight: "I threw off 27 kg and continue to lose weight, I just make it at night ..." Read more \u003e\u003e

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  Calorie Diet Principle

  A calorie diet begins with calculating the daily calorie intake to maintain normal weight and the value required to reduce it. The second indicator should be less than the first by 20%. Nutrition is designed in such a way that the calorie content of the diet does not exceed the threshold necessary for losing weight.

  The norm depends on the following indicators:

  • age;
  • growth;
  • body mass;
  • intensity of loads during the day.

  The most accurate is the formula deduced by the US Dietetic Association, which is called the Muffin – Geor calculation. It also takes into account the activity coefficient (CA) of a person during the day.

  Calculation of daily calories:

  • indicator for women \u003d 9.99 x Weight (kg) + 6.25 x Height (cm) - 4.92 x Age - 161 x KA;
  • indicator for men \u003d 9.99 x Weight (kg) + 6.25 x Height (cm) - 4.92 x Age - 5 x KA.

  Decryption of activity coefficient (CA):

  Example of calculating the daily calorie intake for a girl:

  • age - 26 years;
  • height - 170 cm;
  • body weight - 65 kg;
  • average physical activity per day.

  To maintain weight, she needs 1,590 kcal per day. The value was obtained by the formula: (9.99x65) + (6.2x170) + (4.92x26) - (161x1.55) \u003d 649.35 + 1062.5 + 127.92-249.55 \u003d 1590.22 kcal.

  For weight loss, you need to reduce the daily calorie level by 20%, that is, up to 1272 kcal per day.

  Diet rules

  After calculating the norm, you should build a diet so as to achieve weight loss. Compliance with the principles of losing weight is an important part in achieving the desired result.

  Rules for effective weight loss:

  1. 1. Fully, fractionally eat during the day.
  2. 2. Have breakfast 30-40 minutes after waking up.
  3. 3. Eat more plant foods.
  4. 4. To exclude flour, sweet, fatty, pastries.
  5. 5. Cook in the following ways: boiling, stewing, steaming, baking.
  6. 6. Drink up to 1.5 liters of water per day.
  7. 7. Sleep for at least 7 hours.
  8. 8. Lead an active lifestyle, exercise, spend more time outdoors.

  Enhanced drinking regimen is important for a diet that helps in losing weight. Water cleanses the body, enhances intestinal motility and metabolic processes, dulls the feeling of hunger.

  

  Benefits, contraindications

  Calorie Counting Slimming is for almost everyone. It allows you to choose a diet based on personal preferences. The only requirement is not to exceed the norm of energy value of food per day.

  Pros of the diet:

  • no restrictions on the choice of products;
  • quick result in weight loss;
  • safety for health.

  Losing weight are high demands on self-discipline: a diet involves regular maintenance of a food diary.

  Diary - an assistant for analyzing eating habits. It creates a visual picture of the diet, allows you to revise it in the direction of reducing calorie content and unloading the gastrointestinal tract.

  A calorie diet is suitable for people of any age and complexion. It is believed that many find it difficult to lose weight after 40-50 years. A low-calorie diet refutes this opinion, as it successfully helps in the fight against excess weight.

  Despite the complete safety and affordability of the diet, it has a number of contraindications.

  These include:

  • pregnancy and lactation;
  • adolescence and old age;
  • diseases of the gastrointestinal tract, heart and diabetes.

  

  Calorie Table

  For self-compilation of the menu, you can use tables indicating calories per unit of product. It is recommended to combine food according to the size of servings in order to adhere to the norm required for weight loss.

  The product's name	Calorie content of products per 100 g, kcal
  Apricot juice
  Apricots
  Pineapple juice
  Orange
  Orange juice
  Eggplant
  Mutton
  Lingonberry
  Beef
  Beef Tongue
  Beef liver
  Blueberry
  Green peas
  Pomegranate juice
  Grapefruit
  Walnut
  Buckwheat
  Strawberries
  Raisins with Bone
  Pollock roe
  Sturgeon caviar
  Yogurt (1.5% fat)
  Cauliflower
  Boiled potatoes
  Coffee with milk
  Shrimp
  Gooseberry
  Chicken
  Lemon juice
  Green onion
  Bulb onions
  Mandarin
  Boiled mussels
  Milk 2.5%
  Skim milk
  Sea buckthorn
  Oatmeal
  Olive oil
  Sweet pepper
  Barley porridge
  Peach juice
  Parsley
  Sunflower oil
  Yogurt
  Millet porridge
  Rice porrige
  Sunflower seed
  Mackerel
  Currant
  Apple juice
  Horse mackerel
  Dutch cheese
  Russian cheese
  Sulguni cheese
  Low-fat cottage cheese
  Veal
  Pistachios
  Rye bread
  Prunes
  Chicken egg
  Barley porridge

  Menu options

  Calorie diets may vary in composition and duration. The main options are four-day, weekly and monthly regimes.

  For 4 days

  This method allows you to lose about 4 kg of excess weight. It is popular with athletes who would like to give the muscles a more embossed shape and remove excess fluid.

  The calorie rate is determined by the Muffin – Geor formula. Its approximate values \u200b\u200bare 1200 kcal for women and 1800 kcal for men. The method is based on the alternation of protein and carbohydrate products in the diet.

  Allowed:

  • diet poultry;
  • eggs
  • olive oil;
  • legumes;
  • cucumbers
  • tomatoes
  • cabbage;
  • leafy greens and vegetables.

  Prohibited:

  • wheat flour products;
  • sweets;
  • bananas
  • high starch vegetables;
  • grapes
  • melon;
  • persimmon;
  • industrial juices;
  • fatty meat and meat products;
  • fast food;
  • pickles and pickles;
  • alcohol.

  The sequence of changes in nutrition:

  Menu for 4 days:

  Days	Breakfast	Snack	Lunch	Snack	Dinner
  The first	Omelet, vegetable salad	Fat-free cottage cheese	Baked chicken, stewed vegetables	Fat-free cottage cheese	Chicken Breast, Salmon and Cucumber Salad
  Second	Frittata, vegetable salad	Fat-free cottage cheese	Baked fish with vegetables	Boiled egg (protein)	Pollock in the oven, bean pods
  Third	Oatmeal with nuts		Boiled rice with fish, cucumber salad	Baked potato	Spaghetti with cheese, tomatoes, spices
  Fourth	Greek yogurt, whole grain bread, jam	Orange	Steamed fish, buckwheat with vegetables	Berries	Vegetable Shrimp Salad

  For 7 days

  The weekly program is based on the general principle of calorie deficiency. Menus can be made independently by choosing any products and their combinations from the list of allowed.

  Menu for 7 days - option 1:

  Days of the week	Breakfast	Snack	Lunch	Snack	Dinner
  Monday	Hercules with skim milk, a cup of coffee	Grated fresh carrots with olive oil	Boiled buckwheat with stewed vegetables	Kiwi tea without sugar	Cooked turkey, vegetables
  Tuesday	Low-fat cottage cheese, banana, tea without sugar	Orange	Salmon with Rice and Vegetables	Toast with tomato	Omelet with vegetables and cheese, fresh vegetables
  Wednesday	Oatmeal with fruits and cinnamon	Nuts	Cabbage Soup	Cottage cheese and milkshake with berries	Cottage cheese casserole with raisins, kefir
  Thursday	Muesli, apple, coffee	Vegetables	Broccoli Cabbage Soup	Toast with vegetables and cheese	Chicken breast with vegetables
  Friday	Boiled egg, vegetables	Carrot salad	Vegetable cabbage soup	Freshly squeezed orange juice, a slice of dark chocolate	Chicken pockets with basil, fresh vegetables
  Saturday	Oatmeal with fruits and cinnamon	Natural yogurt	Beef with buckwheat and vegetables	Berry Yogurt Smoothie	Steamed fish, a slice of bread, tomato juice
  Sunday	Muesli with skim milk, a cup of coffee or tea	Fruit or nuts	Boiled sea fish with rice and vegetables	Low fat cottage cheese	Omelet, vegetables

  Menu for 7 days - option 2:

  Days	Breakfast	Snack	Lunch	Snack	Dinner
  Monday	Boiled buckwheat, egg	Banana	Baked fish with rice	Ryazhenka	Boiled peas
  Tuesday	Millet porridge, poached eggs	An Apple	Buckwheat Chicken Stew	Kefir	Tomato salad with low fat cottage cheese
  Wednesday	Boiled rice with cheese	Mandarin		Yogurt	Baked fish, boiled barley groats
  Thursday	Boiled rice, egg	Yogurt	Baked fish with boiled rice	The fruit	Skim cheese
  Friday	Buckwheat, boiled egg	Berries	Seafood vegetable salad, a slice of brown bread	Kefir or yogurt	Braised Chicken Breast, Buckwheat
  Saturday	Oatmeal on skim milk, cheese	Orange	Pearl Barley Chicken	Yogurt	Fat-free cottage cheese, banana
  Sunday	Boiled peas, boiled egg	An Apple	Seafood Tomato Salad	Grapefruit	Boiled chicken, spaghetti

  For 30 days

  A long low-calorie diet makes it possible to lose 10 kg in one month. Using the technique, it should be remembered that the minimum number of calories per day without harm to health is 1200 kcal. There are also several important recommendations for long diets:

  1. 1. Full breakfast and snack during the day.
  2. 2. Eat warm dishes: boiled, steamed, stewed, baked.
  3. 3. Do not be distracted while eating, focus on the process of eating.

  A monthly diet can be made on the basis of the following recommendations for the selection of products.

  Low-calorie menu for a month:

  Breakfast	Lunch	Dinner	High tea	Beverages
  Porridge whole grain toasts; diet meat; fresh carrot salad; cottage cheese, casserole; stewed and steamed vegetables; steamed cutlets	Vegetable and seafood soups; mashed soups; boiled, baked meat (chicken, turkey, beef); vegetable salads, stews; boiled or baked sea fish; grain bread	Boiled buckwheat; boiled eggs; omelets; millet porridge with pumpkin; potatoes; fresh or stewed vegetables; salads	Fruits; baked potato; nuts salad; yogurt	natural coffe; fresh juices; decoctions;

  Recipes

  Recipes for ready meals for a low-calorie diet can be varied. The main rule is to adhere to the list of recommended products, the norms of daily calories. For cooking, it is recommended to use olive oil, and if possible, replace the salt with lemon juice.

  Cabbage Soup

  
  

  Calorie soup - 48 kcal per 100 g.

  Ingredients:

  • 200 g of broccoli;
  • 200 ml of lean broth;
  • 180 ml of skim milk;
  • 40 g of cheese;
  • carrots, onions in half;
  • spices to taste.

  How to cook:

  1. 1. Stew chopped onions over low heat until golden brown.
  2. 2. Add liquid ingredients, cook for 7 minutes.
  3. 3. Dissolve starch in warm water, slowly pour into soup.
  4. 4. Cook until thickened.
  5. 5. Finely chop the carrots and cabbage, pour into the soup, mix. Cook until vegetables are soft.
  6. 6. Add grated cheese, herbs, spices to taste.

  Pollock in the oven

  
  

  The calorie content of the dish is 85 kcal per 100 g.

  Ingredients:

  • 2 pcs. pollock;
  • half a lemon;
  • 3 tbsp. l olive oil;
  • a pinch of dried rosemary;
  • pepper, herbs, spices to taste;
  • fresh greens.

  How to cook:

  1. 1. Cut the cleaned and washed fish into pieces, grate with spices.
  2. 2. Pour lemon oil and juice on all sides.
  3. 3. Wrap the pieces in foil.
  4. 4. Bake for 25 minutes in a preheated oven at a temperature of 150 degrees.
  5. 5. Sprinkle with chopped herbs before serving.

  Boiled chicken pockets with basil

  
  

  The calorie content of the dish is 110 kcal per 100 g.

  Composition:

  • 300 g chicken;
  • 2 tomatoes;
  • several leaves of fresh or dried basil;
  • 2 tbsp. spoons of sour cream;
  • salt, seasonings for chicken and spices.

  How to cook:

  1. 1. Boil chicken until partially cooked.
  2. 2. Carefully cut each piece to form a pocket.
  3. 3. Place tomato and basil in the pockets of the rings.
  4. 4. Secure with toothpicks.
  5. 5. Mix sour cream, seasonings, spices, salt.
  6. 6. Spread chicken pieces stuffed with ready-made sauce.
  7. 7. Cook in a pan with a minimum amount of oil or in the oven for 25 minutes.

  Curd casserole with raisins

  
  

  Calorie casserole - 95 kcal per 100 g.

  Ingredients:

  • 500 g low-fat cottage cheese;
  • 2 large eggs;
  • 80 g of raisins;
  • 2-3 pcs. dried apricots.

  How to cook:

  1. 1. Rinse dried fruits and pour them with hot water for 5-7 minutes.
  2. 2. Beat the eggs until smooth, mix them with cottage cheese.
  3. 3. Add dried fruits. Dried apricots pre-chop.
  4. 4. Put the mixture into the mold.
  5. 5. Bake for 30 minutes at 180 degrees.
  6. 6. Cool a little. Carefully remove from the mold.

  Italian fritata omelet with vegetables

  
  

  Calorie content - 92 kcal per 100 g.

  Ingredients:

  • 3 chicken eggs;
  • 1 bell pepper;
  • 150 g broccoli;
  • olive oil;
  • spices to taste;
  • 80 ml of water .

  How to cook:

  1. 1. Onion, pepper, chop cabbage, fry in warmed olive oil.
  2. 2. Then simmer over low heat with water.
  3. 3. Beat eggs with spices.
  4. 4. Put the vegetables in a mold, pour in the egg mixture.
  5. 5. Put in the oven for 25 minutes. Bake at 180 degrees.

  Warm salad with chicken and vegetables

  
  

  Calorie salad - 72 kcal per 100 g.

  Components:

  • 200 g of boiled chicken;
  • 1 tomato;
  • 1 bell pepper;
  • celery stalk;
  • clove of garlic;
  • vegetable oil;
  • salt, spices to taste.

  How to cook:

  1. 1. Finely chop the clean vegetables.
  2. 2. Grind boiled chicken.
  3. 3. Fry vegetables with garlic, spices, vegetable oil and stew a little in a heated pan.
  4. 4. Add chicken, herbs, cook for another 5 minutes.

  ORO Salad with Salmon and Cucumber

  
  

  The calorie content of the dish is 191 kcal per 100 g.

  Product Composition:

  • 180 g smoked salmon;
  • 4 boiled eggs;
  • 1 large fresh cucumber;
  • salt, sauce to taste.

  Cooking method:

  1. 1. Cut the fish into cubes.
  2. 2. Chop the cucumber, egg whites.
  3. 3. Add salt and spices to taste, season with sauce.

  results

  The intensity of weight loss depends on the source data, as well as the level of physical activity, the composition of the selected menu during the diet. The most popular options for daily rates in kcal and possible results:

  • 1600 - 5 kg in 45 days;
  • 1200 - 10 kg in 60 days;
  • 1000 - 10 kg in 30 days;
  • 800 - 5 kg in 14 days;
  • 500 - 3-5 kg \u200b\u200bin 7 days.

  Fast weight loss is not always effective, as it is often perceived by the body as stress. Reverse reactions become repeated weight gain. According to the recommendations of specialists, losing weight should be slow and gradual. So the body gets used to the new state painlessly and does not seek to regain the lost kilograms again.

  And a little about secrets ...

  The story of one of our readers, Inga Eremina:

  My weight was especially depressing; at 41 I weighed like 3 sumo wrestlers combined, namely 92kg. How to remove excess weight completely? How to cope with hormonal changes and obesity? But nothing is so disfiguring or youthful to a person as his figure.

  But what to do to lose weight? Laser liposuction surgery? I found out - at least 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can certainly try to run on a treadmill, to the point of insanity.

  And when to find all this time? Yes and still very expensive. Especially now. Therefore, for myself, I chose a different way ...

Diet is extremely important for weight loss. It helps to become disciplined and selective when choosing products. The main condition is that this mode is comfortable for you. Why do you think they break with hard diets? Because they are uncomfortable. An adequate calorie deficit and a comfortable diet consisting of your favorite healthy foods is the most successful weight loss strategy.

The distribution of foods throughout the day should be convenient for you, but a calorie deficit should be observed. The optimal time interval between meals is 3-4 hours.

If you have a lot of excess weight and a deficient calorie intake exceeds 1500 kcal, then the best option will be. If you have little excess weight and a calorie deficit below 1500 calories, then consider the possibility of 3-4 meals a day.

People with a lot of weight often have and, therefore, will benefit more from fractional nutrition. It will allow you to divide the daily calorie content into a large number of meals, thereby maintaining satiety, normal sugar levels and avoiding overeating. But breaking 1300-1400 calories into 5-6 meals and eating tiny portions will not be easy.

Breakfast sets the tone for the whole day. After a long period of nightly hunger, the body needs nutrients. The correct breakfast composition helps control your appetite throughout the day. At night, the body reduces the secretion of insulin, and now imagine what happens if you eat a large portion of carbohydrates in the morning - high glycemic load, rapid rise in blood sugar, a surge in insulin. The slower the absorption of carbohydrates, the smaller the surge in sugar. Slow down the absorption of carbohydrates by proteins, fats and fiber.

Therefore, breakfast is mandatory - at least 20 g. This is also due to the fact that the last intake of protein food was yesterday. When the body does not receive “building material” for a long time, it begins to use internal reserves - to destroy its own muscles.

A full breakfast can be protein-carbohydrate or protein-fat. Protein-carbohydrate breakfast is suitable for people who are most active in the morning. They work on mobile work or train. Protein-fat breakfast is suitable for people who are not used to eating in the morning, adhere to a low-carb diet or are inactive in the morning.

Good Breakfast Examples

Protein-carbohydrate breakfast:

• s, from one whole and two;
• with and.

Protein and fat breakfast:

• two eggs and a vegetable salad with;
• with berries and.

10 minutes after breakfast, you need to take vitamins and a supplement.

The task of a snack is to maintain a moderate level of sugar in the blood, to avoid overeating and discomfort. It should include proteins and fiber-rich carbohydrates.

Examples of a successful snack:

• Vegetable salad with low-fat cheese;
• with berries or fruit;
• Vegetable sticks and Greek yogurt sauce.

Lunch is the biggest meal. By lunch time, you have already whetted your appetite, so the main task is not to overeat and. For him, choose complex carbohydrates, proteins and vegetables. If you eat first courses, then consider the amount of carbohydrates in them. For example, in pea puree soup there are much more carbohydrates than in light vegetable soup without potatoes. An additional carbohydrate portion should not be added to it. Focus on 20-30 g of protein, 10-15 g of fat and 30-40 g of carbohydrates. Remember, you must fit into your framework.

Good Lunch Examples

With the first course:

• Pea soup puree, fresh vegetable salad with butter;
• Borsch with potatoes, toast from bran or whole grain bread, vegetable stew with lean meat.

Without the first course:

• Brown rice with chicken and vegetables;
• with baked low-fat fish and vegetable salad;
• Durum wheat pasta with lean meat and fresh vegetables.

Most people go in for sports after work, but not everyone has time to eat before workout and make a big mistake, heading to the gym hungry. Fatigue accumulated during the day and low blood sugar due to a long interval without food will not allow an intensive lesson. If you have power or, then you need to eat 1.5 hours or make a light snack 30 minutes before it starts. If you have or, an additional snack before training is not necessary.

Examples of pre-workout meals

If you can eat normally in 1.5 hours:

• Baked potatoes and baked low-fat fish with vegetables;
• Whole grain or bran bread sandwich with chicken and herbs.

If you can eat in 30-40 minutes:

• Sweet and sour fruit (or berries) and Greek yogurt;
• Sweet and sour fruit and serving.

If you are hungry before cardio workout, then you can have a fast-absorbing protein meal in 30 minutes:

• A portion ;

In one hour. If you immediately go home, then it’s enough to have dinner, but if you have some appointments after your workout and the next meal will not take place soon, you should drink a serving of protein. You will satisfy your physiological hunger and create favorable conditions for muscle recovery.

An ideal dinner is easy, as most people are inactive in the evenings and spend their time at home. An exception may be people whom a light dinner makes you wake up at night and sweep away the entire contents of the refrigerator. For such people, nutritionists recommend making a light breakfast, but a hearty dinner as part of the daily calorie intake. The composition of a standard dinner is protein and carbohydrates from vegetables.

Good dinner examples

• Moderate-fat baked fish and blanched vegetables;
• Braised liver and stewed vegetables with butter;
• Omelet and vegetable salad.

What can I eat before bedtime?

The last meal should take place no later than two hours before bedtime. Choose light protein-rich foods. For a late snack, fermented milk products are ideal, which during nightly hunger take care of your muscles and intestinal microflora.

Good Late Snack Examples

• A glass;
• A glass of natural unsweetened;
• A portion .

You can add kefir, cottage cheese or yogurt,

Calorie counting is often terrifying, because it is difficult to monitor nutrition when there are already many tasks around. But such a program is the most non-strict, because the task is not to reduce the diet, but to reduce the amount of food eaten to a certain limit: 500, 800, 1000 or 1200 calories.

You can eat anything, the main thing is not to go beyond what is permitted.

The most common method of losing weight is counting daily calories, a limit of 1200 kcal per day. More stringent programs assume a border of 500 or 800, but for such diets, specialist advice is needed.

The essence of the program: reducing portions and the amount of food eaten to the prescribed rate. An exception to the diet is junk food. The basis is balanced meals with a minimum and a maximum of proteins. The main rule is the absence of hunger strikes. It is important to eat 4-5 times a day in a small portion.

All products are steamed or boiled, baking or grilling is allowed without oil and fat. Dishes should not contain spices, salt or sugar.

The diet should be lean meat of turkey, chicken, rabbit or beef. Healthy fats and proteins are found in fish: cod, salmon, hake, mackerel, halibut. A separate source of calcium is cottage cheese, kefir and milk.

Carbohydrates: buckwheat, rice, oat and barley groats. Granola, whole grain and rye bread, fresh vegetables and fruits are added to the same list. Use low-calorie fruits: cucumbers, tomatoes, zucchini, eggplant, carrots, peppers, beets, cabbage, broccoli, plums, apricots, kiwi, oranges. Healthy fats: linseed or olive oil, nuts, sesame seeds or sunflower seeds.

Diet “Calorie Counting” menu for the week: 1200 calories per day

Limiting daily calorie content provides uniform weight loss without weight jumps and metabolic disturbances. 1200 is the optimal number of kilocalories for loss or weight or to maintain it. The menu is divided into 4-5 meals (extra snack and afternoon snack).

It is important to drink plenty of clean water, tea and coffee without sugar are allowed.

• Monday. For breakfast, boil 3 diet eggs, prepare toast from rye bread with a slice of hard cheese. Lunch is an apple. Happy mushroom soup with croutons and boiled beef. Afternoon snack and evening reception - baked chicken breast and vegetable salad.
• Tuesday.Oatmeal on the water (200 g) + drinking yogurt without additives + any berries. As a snack 40 grams of walnuts. For lunch, boiled crucian carp and Beijing cabbage with cucumber. Dinner - kefir and grapefruit.
• Wednesday.Steamed buckwheat (200 g) + pumpkin juice, lunch - apple jelly. In the afternoon - beetroot soup + a slice of rye bread. Afternoon snack - a glass of ryazhenka. And for dinner, Brush salad.
• Thursday.Rice pudding with strawberry jam, snack - 20 g of dates. For lunch and dinner, 400 g trout steak and cabbage with carrots are prepared.
• Friday. Mono fasting day before the weekend: 600 g of boiled buckwheat + 500 ml of kefir (1-1.5% fat content).
• Saturday.Cottage cheese with raisins + apple. Lunch - a glass of fresh or vegetable broth. Lunch - braised beef with carrots and potatoes. For evening meals - 500 ml of kefir and orange.
• Sunday. Completion and exit, you can increase calories to 1300. In the morning juices, homemade cookies or casserole, dried fruits (dried apricots, dates, prunes). For lunch - 300 g of chicken soup. Snack and dinner - cottage cheese and drinking yogurt.

14-day calorie diet menu: table

The longer the program, the more varied the diet should be. The rules remain the same: healthy nutrition, a border of 1200 kilocalories, sweet and starchy foods are prohibited.

Allowed to organize 1-2 unloading mono-days per week.

Depending on the norm of daily calories, the total amount is divided into 3-5 receptions so that the body receives the largest percentage of energy for breakfast and lunch. Dinner is intentionally made easier so that you do not burden the stomach before going to bed. Compounds are similarly distributed: carbohydrates in the morning, and proteins in the evening.

To eat according to the program for a month, you need to diversify it with recipes, according to the calorie content of a certain meal.

Breakfast options

The optimal amount for the morning to saturate the body is 300-350 kcal. It is better to use cereals, fruits, bread, eggs. Despite the fact that dairy products are popular for morning use, it is better to leave them for the evening.

1. Lazy oatmeal in a jar: 2-3 tablespoons of hercules (or oatmeal) with 250 grams of natural yogurt, milk (juices can be used) are “fermented” at night in a jar, the dish is decorated with berries and fruits, ready to eat in the morning;
2. Cottage cheese casserole with dried apricots and raisins: 2 eggs + 2 tablespoons of honey + a glass of oatmeal or semolina + dried fruits (pour into a baking dish and put in the oven for 40 minutes);
3. Cooked omelet: a mixture of 2 proteins, 3 tablespoons of milk, herbs and natural spices is poured into a plastic bag or glass jar, the container is immersed in water so that the eggs are completely immersed, you need to cook the omelet after boiling for 10-15 minutes.

Lunch options

A daily meal should give a boost of energy until the end of work or study. Therefore, it accounts for 400-500 calories. Dishes should include fats, and protein (preferably vegetables and fruits).

Recipes for lunch:

1. Bean soup: fillet broth is cooked, to which beans and cauliflower inflorescences (frozen) are added, the dish is boiled for 15 minutes after the beans are ready;
2. Baked salmon: fillet rubbed with herbs and salt, spread on a baking sheet covered with foil, add a couple of onion and lemon rings, chopped greens, wrap the envelope, bake fish for 30 minutes at 180 degrees;
3. Beetroot soup: boiled beets are cut into strips, poured with milk whey, salt and pepper to taste, served with herbs.

Dinner Options

For the evening, prepare light dishes based on dairy products and non-nutritious meat (chicken or turkey).

You can dilute dinner with unsweetened fruits, come up with interesting recipes:

1. An apple with cottage cheese in the microwave: cut the core, add a teaspoon of honey, put in the microwave for 3 minutes, stuff the hot fruits with low-fat cottage cheese, sprinkle with cinnamon and bake for another 10-15 minutes;
2. Kefir cocktail: you can combine different fruits and berries, the recipe with orange juice and ginger is considered fat burning (the milk product and additives are loaded into a blender and mixed thoroughly);
3. Zucchini with tomatoes: cut into circles, put in stacks on a baking sheet covered with foil in the following sequence - zucchini circle + onion circle + tomato - grated hard cheese is poured on top; bake canapes for 15-20 minutes.

Calorie Diet: Reviews and Results

Such programs based on daily monitoring are useful not only for weight loss. This helps to keep the body in good shape, lead a healthy lifestyle, properly organize time. Such planning improves both performance and morale.

Depending on the constraint, the results obtained vary. If you follow the nutrition plan for 500-800 kcal per month lose 10-15 kg, and for 1200 - up to 7 kg. Users note an improvement in the condition of the skin, hair and nails, a general cleansing of the body.

The advantages include variability, variety of diet and lack of hunger.

• Elena (St. Petersburg): the system is simple, interesting, I like to try new recipes and non-nutritious dishes. I do not deny myself anything, I just replace it with useful alternatives. - 8 kg per month - an excellent result.
• Irina: with the doctor we developed a suitable menu for the 1200 program to combat overweight. We picked up delicious dishes and products, in a couple of weeks it took 6 kg.
• Igor Belov (nutritionist): diet - consumption of 1200 kilocalories is the safest and most convenient way to lose weight. A similar technique can withstand 30-40 days, after which you will need a month's rest. A low-calorie food culture allows you to switch to healthy food, reduce portions and painlessly abandon bad eating habits.

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 in our days. 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, a decrease in diet by only 200-300 kcal per day below energy expenditure will ensure stable weight loss.

How many calories you need per day to lose weight

Dietitians contemptuously wrinkle their nose at the sight of any basic metabolic formula or other “high-calorie counters for the people.” The true consumption can be calculated only among laboratory conditions, using the so-called “oxygen test” and a number of other analyzes.

True, most people "do not need it." There is a simple formula to roughly calculate how many calories you need per day to lose weight while maintaining optimal weight. We can successfully support ourselves if we adhere to a simple formula:

Subtract 105 from our growth, multiply the resulting number by 30.

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

This amount must be "eaten up" in order to remain in normal weight.

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

If you exercise regularly, on training days you can eat at the upper "limit" of your calorie corridor.

Professional athletes, as well as amateurs from power fitness, crossfit, VIIT, should multiply their “growth number” by 33, only everything.

Nowadays, losing weight with a calorie diet is quite popular, however, unfortunately, most people immediately begin to overestimate their abilities and very underestimate the energy value of the diet - "the fewer calories you consume, the faster you will lose weight." as a result, the most unstable of them very quickly "become sick" from hunger and begin to eat up the lost weight. Plus, such people do irreparable harm to their health, which results in deplorable results.

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

Then, when the body rested a bit, you can again reduce the energy value of nutrition by two weeks. Under such conditions, the body will not tolerate stress and will be able to lose weight naturally.

If you are eager to succeed without harming your health, try a 1200 calorie diet. Of course, you can also apply a diet of 800 calories, but in this case you will be required to give up physical activity (especially from sports).

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

Breakfast should always be full and contain 1/3 of the calories of the total daily diet. For breakfast, it is best to eat vegetable salad, low-fat boiled meat, boiled egg and cereals. A glass of clean cold water burns 40 kilocalories at a time. This method is quite effective in burning excess calorie foods.

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)

Calorie diet menu for 1200 conventional units

Since the diet limits only the amount of calories, it is permissible to use low-calorie vegetables, rich in fiber, to a sense of fullness. The calorie diet allows for natural juices, vegetable broths, hard pasta, berries, low-fat 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, several pickled cucumbers, fresh tomato.

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

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

- High tea: yogurt.

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

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

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

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

- High tea: 0.5 cups of 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, greased with strawberry jam with a low sugar content, a glass of kefir, one banana.

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

- Lunch: soup with potatoes, cucumber and herbs, a hundred-gram slice of turkey baked in foil with peaches and raisins, two medium-sized potatoes, one-gram apple, the same amount, carrots or celery.

- High tea: three tablespoons 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: two chicken eggs omelet, two slices of grain bread, a plate of vegetable salad with 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 (nonfat), two tangerines.

- Lunch: 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.

- High tea: kiwi, a glass of kefir.

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

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

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

- Lunch: cauliflower soup, one hundred and fifty grams of chicken breast, forty grams of boiled brown rice, two hundred grams of salad of grated carrots and leeks, a glass of low-fat yogurt.

- High tea: one hundred thirty grams of orange juice.

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

- Breakfast: a slice of rye bread, greased with jam or low-sugar fruit jelly, 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 low-fat yogurt.

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

- Lunch: Vegetable soup with potatoes, beans, carrots and Brussels sprouts, one hundred and twenty grams of chicken (boiled or grilled), one hundred and fifty grams of salad of pickles, tomatoes and onions, seasoned with a teaspoon of olive oil, one hundred and fifty grams of boiled cauliflower .

- High 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 slices of chicken, three tablespoons of oatmeal, a glass of milk (non-fat or 0.5% fat), two slices of bread, one hundred and fifty grams of any vegetable salad without adding dressing.

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

- Lunch: 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.

- High 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 abandon 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 in adolescents, pregnant and lactating women, and is not recommended for people with chronic diseases and indigestion.

In compliance with this diet, it is important to be honest with yourself and at first still use culinary scales. In addition, these tips will help:

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

☀ Stick on the most high-calorie foods in the refrigerator with the number of calories and the maximum size of your portion;

☀ For lunch, buy fruit and cottage cheese with a predetermined energy value.

Proper intake and consumption of calories will ensure good health and normal weight. The indicators depend on the gender and age of people, their physical activity, and other factors. In each case, its own rate is calculated. It is important to learn how to control it. A calorie diet will be able to return lost harmony or for the first time to feel what a waist is.

Video: Calorie Counting and Dieting

Balance required

Any physical activity involves energy consumption, regardless of whether it is occupation in the gym or cleaning the apartment. Only quantitative indicators will vary significantly. Even during rest, the body consumes energy. To replenish it, proper nutrition is necessary. Calories are found in proteins, fats, and carbohydrates. Absent in vitamins, minerals and water.

To maintain health, you need one diet, for weight loss or muscle building - another. During pregnancy and lactation, the norm of consumed calories per day differs from an identical indicator for a woman of the same age and complexion, not expecting a baby. For children, adolescents and the elderly, it will be slightly lower.

An adult of average complexion, living in a normal rhythm, should receive about 2000 calories per day. The exact consumption is calculated according to a simple formula: subtract the figure 105 from the growth indicator in cm, multiply the result by 30. For those who lead an active lifestyle, replace the last factor with the figure 33.

This amount of calorie intake should be maintained in order to maintain the available weight. If the complexion needs to be reduced, then the number of calories consumed must be reduced by about 600 units.

Proper nutrition is the key to beauty and health

Weight Loss Nutrition

Maintaining normal weight is much easier than getting rid of extra pounds later. Completeness causes complexes. Many try not to go to the fitness center and pool. The result is a vicious circle. The problem grows, literally “hangs” over a person, can cause depression, and with it many concomitant diseases. A calorie diet for weight loss will help to get rid of it.

Important! If you have serious diseases, you should consult a specialist.

If there are no contraindications, a calorie diet, the scheme of which is presented in different versions, can be calculated independently. To do this, you must use the tables, which indicate the energy value of certain products.

Before the diet, you need to eat a few days as usual, write everything down and display the result. Then analyze the menu and make adjustments. At first, the process may seem very complex and almost impossible. But you get used to constant calculations very quickly, and then they become a natural activity.

Interesting to know! This is the most productive diet, in which the weight is gradually lost by a small amount, but the result obtained remains for a long time.

When compiling a menu, there should always be a table at hand

The diet consists of 3 main meals and 3 snacks. You can eat any food, but within the allowable daily calorie intake. The only strict condition will be their constant calculation.

Some nutritionists advise to exclude the intake of fatty foods and rich in carbohydrates, while others are of the opposite opinion. But each person is individual, so he must decide - at what menu he is more comfortable losing weight.

Menu Rules

A properly composed and varied diet will help you avoid hunger. The calorie diet menu must include protein. A sufficient amount of it contains meat, fish, chicken, eggs (the yolk is very high-calorie, so it is better to exclude it when cooking), low-fat cottage cheese. Sweet, salty and fatty foods are not prohibited, but in very small quantities. It is better to exclude sausage, potatoes and white bread, but this is not a prerequisite.

Making a menu, you can provide the same dishes throughout the week. You do not have to re-calculate the energy value.

Diet involves accurate calculation, not only at home

Do not forget about the rule of not only replacement, but also the similarity of products. This applies more to dinners in restaurants and cafes. In extreme cases, the border may be slightly violated. The main thing is that this does not become a system.

Basic Calorie Diet Rules for Weight Loss

After reaching the goal, the number of calories is gradually brought to the level of normal consumption according to the calculation above. This will fix the result and leave it at the proper level. The main thing is not to cross the limit.

Hot sugar-free tea will complement lunch

Delicious low-calorie recipes

For many lovers of various sauces, a high-calorie diet becomes a real challenge. After all, they, together with sugar added to tea and coffee, make up about 300 calories per day. Everything is much easier if you do the cooking yourself. Many calorie diet recipes will make attractive, not tiring.

A wonderful sauce is obtained from natural yogurt. Soft cottage cheese is also suitable, in which there are practically no grains. You can grate a tomato, a cucumber into it, add greens. This sauce will complement meat dishes very well.

The first is cheese soup. The whole family will definitely fall in love with him. Peeled vegetables are placed in the pan: 260 g of potatoes, 360 g of zucchini, 120 g of carrots, 190 g of sweet pepper. All cook until tender. Then grind with a blender and put on low heat. Add 80 g of finely chopped cream cheese, salt, pepper. Bring to a boil and turn off. 100 g of soup contains only 30.2 calories.

For lovers of crisp, boring buckwheat porridge can be turned into ruddy pancakes. Mix 300 g of chilled mass with 1 cup of kefir, add salt and slaked soda, 1 egg white and gradually 5 tablespoons of flour. Fry in vegetable oil in the form of fritters until golden brown. The dish can be decorated with berries or seasoned with yogurt. Energy value is 250 calories.

Eating a high-calorie diet can be satisfying and mouth-watering.

A delicious dessert will be a fruit and vegetable salad. Finely chop or grate 100 g plums, 250 g apples and pears, 500 g pumpkin, add the juice of 1 lemon. Mix everything, garnish with icing sugar. This wonderful dessert will pamper and cheer you up. 100 g of the dish contains 37 calories.

But the main problem of people who want to lose weight is a carriage of information that has not been put into practice. They almost by heart know what the best menu looks like, they are going to start “from Monday”, but they remain in the role of observers. Do not belong to their number. Take care of your health and appearance. The response will not take long.