1400 calories diet, 14 days, -3 kg

Losing weight up to 3 kg in 14 days.

The average daily calorie content is 1400 Kcal.

Nutritionists have calculated that with a daily energy consumption of 1400 calories, you can lose 5-6 extra pounds per month. On such a diet, you will not feel hunger and risk your health.

Diet requirements

The 1400 Calorie Rule allows you to consume any food. But in order to provide the body with the necessary substances, it is necessary to introduce into the diet lean meat and fish, vegetables and herbs, fruit and berry products, milk and sour milk. Minimize the consumption of fast food, convenience foods, baked goods and baked goods, sugar, soda, alcohol, unnatural juices.

It is recommended to eat 5 times a day, planning the menu so that dinner is about 4 hours before lights out. So that it is not problematic to fall asleep with an empty stomach, shortly before a night’s rest, you can drink a little sour milk drink of low fat content.

Do not forget to drink clean water (1,5-2 liters per day). It is much healthier to add natural honey to tea and coffee instead of sugar.

It is recommended to adhere to such a diet for 3-4 months. If you need to lose weight slightly, the diet course can be reduced.

If the weight does not drop for several weeks, increase the calories for 7-10 days to about 1800 energy units, and then reduce it again to 1400 calories. The results will be more noticeable if you do morning exercises, Pilates or yoga.

As you exit the diet, gradually increase your calorie intake and monitor your weight. After losing weight, you need to reach the golden mean – the daily calorie content, at which the weight indicators will be stable.

The diet menu

Example of a 1400 calorie diet for two weeks

Day 1

Breakfast: zucchini pancakes (150 g); half a glass of apricot and carrot fresh; boiled chicken egg; chicory drink with milk.

Snack: baked apple stuffed with low-fat cottage cheese; natural yogurt (150 ml).

Lunch: bowl (about 250 ml) pumpkin-carrot soup with tomatoes, bell pepper, herbs; 150 g salmon fillet baked under onion rings; salad of steamed asparagus and fresh carrots (100 g), seasoned with natural yogurt or kefir; a glass of blueberry compote.

Afternoon snack: banana; 120 g muesli, seasoned with yogurt; green tea.

Dinner: chicken kebab (100 g); salad of tomatoes, bell pepper, herbs (150 g).

Day 2

Breakfast: rice porridge (100 g); baked or boiled fish (50 g); cutting of non-starchy vegetables (100 g); cocoa with milk.

Snack: fruit and berry salad (150 g), including strawberries and one medium banana.

Lunch: broccoli puree soup (250 ml); 100 grams beef steak (cook without fat); salad of steamed cauliflower, green onion and radish weighing 150 g (use any fermented milk drink for dressing); prune compote.

Afternoon snack: pear; half a cup of low-fat yogurt.

Dinner: moussaka (oven-baked eggplant, bell peppers, cauliflower, onion and 100 g ground beef); tea.

Day 3

Breakfast: boiled potatoes (100 g); cucumber or tomato; 150 g carpaccio from salmon and vegetables; a cup of cocoa with low-fat milk.

Snack: a baked apple and a glass of low-fat yogurt.

Lunch: bowl of pea soup; 200 g baked stuffed tomatoes (filling: a mixture of ground beef, rice and onions); a glass of pear and apple compote.

Afternoon snack: 70 g of dried fruits; seagulls with lemon.

Dinner: 100 g protein and shrimp omelet; lettuce leaves; tea with 1 tsp. honey.

Day 4

Breakfast: boiled beef tongue (70-80 g); seaweed (150 g); a glass of apricot juice.

Snack: grapes (150 g); tea with honey or jam.

Lunch: vegetarian cabbage soup (250 ml); 200 g casserole (use broccoli and lean minced meat); 100 g of daikon salad with herbs (you can season with yogurt or kefir); a cup of gooseberry compote.

Afternoon snack: apple; low-fat yogurt (120 ml).

Dinner: a piece of lean meat (100 g); 150 g tomato-cucumber salad dressed with yogurt; rosehip tea.

Day 5

Breakfast: 200 g of buckwheat cereal, low-fat cottage cheese and eggs; 100 g pear and apple salad; 150 ml fresh banana and kiwi; a cup of latte.

Snack: baked apple stuffed with currants; 150 g curd with yogurt.

Lunch: 250 ml soup with chicken fillet dumplings; 200 g stuffed squash (filling: rice, carrots, onions and lean ground beef); tomato; orange juice (200 ml).

Afternoon snack: 70 g of prunes; seagulls with a slice of lemon.

Dinner: 100 g of jellied fish fillet; green peas (100 g); tea with milk.

Day 6

Breakfast: baked potatoes (150 g); 100 g of salad of beets and green peas, seasoned with lemon juice; half a glass of pomegranate juice; tea / coffee with milk.

Snack: banana.

Lunch: 250 ml of kohlrabi soup; fish fillet stewed in tomato juice (150 g); 100 g mix of zucchini, carrots and onions; dried apricot compote.

Afternoon snack: pear and half a cup of low-fat yogurt.

Dinner: 100 g rabbit fillet stewed in yogurt; 150 g salad of Chinese cabbage, dill, arugula and garlic.

Day 7

Breakfast: 150 g omelet (egg whites, mushrooms and herbs); cucumber; carrot and apple juice (150 ml).

Snack: 120-130 g of low-fat curd with a chopped apple; Tea with lemon.

Lunch: 250 ml of green cabbage soup; 150 g beef dolma (lean beef, rice, onion); kohlrabi salad, radish, low-fat yogurt (100 g).

Afternoon snack: orange; kefir (200 ml).

Dinner: 150 g of curd pudding with spinach; grated carrot and yogurt salad (150 g); tea.

Day 8

Breakfast: 70-80 g of boiled beef tongue; salad (cucumber with lettuce) seasoned with plain yogurt; apricot juice; coffee with milk.

Snack: 2 small kiwis; low-fat cottage cheese (120 g).

Lunch: 250 ml of unfried champignon and noodles soup; boiled or baked beef (100 g); 150 g sliced ​​cucumbers, tomatoes; dried apricot compote.

Afternoon snack: banana; green tea.

Dinner: boiled chicken breast (100 g); stewed non-starchy vegetables (150 g); tea with milk.

Day 9

Breakfast: hard-boiled egg; 150 g salad of boiled shrimp, cucumber and spinach, seasoned with yogurt.

Snack: 120 g of cottage cheese with apple; tea.

Lunch: bowl of cod and vegetable soup; a slice of cauliflower casserole, ground beef and herbs (130 g); fresh tomato; cranberry juice (glass).

Afternoon snack: banana; low-fat yogurt or kefir (150 ml).

Dinner: boiled beef (100 g); 130-150 g of sauerkraut vinaigrette, boiled vegetables (potatoes, carrots, beets), onions, herbs, sprinkled with vegetable oil; tea with low-fat milk.

Day 10

Breakfast: 100 g casserole of egg protein, onions, tomato and celery; a slice of cheese on whole grain bread; 150-200 ml of carrot juice.

Snack: orange; 200 ml cocktail (whip kefir with kiwi).

Lunch: bowl of soup with mushrooms, potatoes, celery root and onions; 100 g fillet of hake or other fish baked under onion rings; 150 g of non-starchy vegetable salad dressed with yogurt; red currant compote.

Afternoon snack: banana; milk and strawberry cocktail (200 ml).

Dinner: 70-80 g of boiled beef tongue; 150 g salad of spinach, cucumbers and herbs (use yogurt or kefir for dressing); green tea.

Day 11

Breakfast: boiled beef (100 g); 200 g of vegetable cuts (cucumber, bell pepper, herbs, lettuce); a cup of cocoa with milk.

Snack: pear and half a glass of yogurt.

Lunch: 250 ml noodle soup with vegetables (use bell peppers, carrots, tomatoes, herbs); 100g casserole (mix lean ground meat and broccoli)

Afternoon snack: up to 70 g of a mix of raisins and nuts; green tea with lemon.

Dinner: 100 g flounder fillet stewed in tomato juice; vegetable slicing of pepper and lettuce (150 g); tea.

Day 12

Breakfast: a sandwich made from a slice of bread and low-fat cheese; orange juice (150 ml); fresh tomato; tea with 1 tsp. honey.

Snack: baked apple and half a glass of yogurt with cereals.

Lunch: cabbage soup on sauerkraut (250 ml); turkey fillet (100 g), stewed with tomato slices and herbs; 150 g of kohlrabi salad and greens, seasoned with lemon juice; dried apricot compote.

Afternoon snack: 70 g of dried fruits and a cup of tea.

Dinner: low-fat beef meatballs with tomato sauce (100 g); vinaigrette (150 g); 200 ml of chicory drink with ginseng.

Day 13

Breakfast: 70 g of boiled beef tongue; 150 g salad, including boiled beets and green peas; 150 ml banana juice; cocoa with milk.

Snack: banana; cocktail of kefir and strawberries (200 ml).

Lunch: 250 ml unfried soup made from tomatoes, onions, celery, bell pepper, herbs; 100 g of chicken breast baked with mushrooms; 150 g of Peking cabbage salad, herbs, cucumber, low-fat yogurt; compote (200 ml).

Afternoon snack: pear and rosehip decoction.

Dinner: 100 g casserole (mix cauliflower with ground beef); 150 g of lettuce (we use tomato, cucumber and herbs); tea with 1 tsp. honey.

Day 14

Breakfast: a slice of bread (30 g) with 50 g of lightly salted salmon; 150 g of non-starchy vegetables; 150 ml of orange juice.

Snack: 2 kiwi and low-fat curd (120 g).

Lunch: 250 ml of soup, which includes carrots, tomatoes, zucchini, herbs; 100 g of beef stew; steamed green beans (130-150 g); 200 ml of prune compote.

Afternoon snack: apple; 120 ml low fat yogurt.

Dinner: boiled eggs (2 pcs.), Stuffed with mushrooms; 150 g of salad of grated carrots, kohlrabi, sprinkled with vegetable oil and lemon juice; tea with milk.

Note… Shortly before bedtime, if you are hungry, drink 1% or low-fat kefir (up to 200 ml).


  • Pregnant and lactating women, children, adolescents, the elderly, as well as athletes and people who are engaged in active physical or mental activity should not follow the 1400 calorie diet.
  • It is better to lose weight under the supervision of a doctor even if your initial weight is 20 or more kilograms higher than normal. You (at least at the beginning of losing weight) will need more energy units than recommended by the technique.

Benefits of the 1400 Calorie Diet

  1. You can make up the diet as you like. It is not at all necessary to exclude your favorite foods, even flour and sweet foods, you just need to minimize the amount of frankly harmful and high-calorie foods.
  2. Fractional nutrition will save you from sharp bouts of hunger and, as a result, the desire to get off the path of losing weight.
  3. The calorie content of the menu is quite high, unlike other diets. Therefore, you will not face weakness, apathy, mood swings and similar manifestations that complicate the process of losing weight. You will be able to live a full life, while eating tasty and varied food.
  4. You will develop a good habit of not overeating for a long time.

Disadvantages of the diet

  • The disadvantages of the “1400 calories” method include the fact that it is unlikely to suit people seeking quick weight loss results.
  • Busy people may find it uncomfortable to eat fractional meals due to their work schedule.
  • For a more effective diet, you will have to stock up on willpower and patience, study calorie tables and purchase a kitchen scale.

Re-dieting 1400 calories

You can return to this diet at any time. The main thing is to listen to your body.

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