Contents
Losing weight up to 7 kg in 2 weeks.
The average daily calorie content is 1000 Kcal.
Want to lose weight without giving up your favorite food? This is possible with a calorie-based diet. The principle of this technique is quite simple. You need to determine your individual rate (that is, to understand how many calories you need) and reduce the usual calorie intake to the desired level. How much dietary energy needs to be consumed in order to reduce weight to the desired figure, and how to calculate it?
Calorie counting diet requirements
The dietary method based on calorie counting began to gain popularity back in the 20s. Now it has become much easier for those wishing to lose weight. There are a huge number of tables on the Web that detail the calorie content of all foods. You can print them out so you can always use them.
Kitchen scales will not be superfluous. They will further simplify the process of counting energy units, because you can accurately weigh the food you consume. It is advisable to keep a food diary, which is especially helpful during the early days of the diet.
Calories should be calculated for one day. There are various factors to consider when doing this:
– gender (men have more muscle tissue, therefore they can afford more food than the fairer sex);
– age (after reaching the age of 20, the calorie rate should be reduced by 10% every 2 years);
– your actual weight and the one you want to achieve;
– the intensity and frequency of sports training (if any in your life).
Daily calorie consumption can be calculated in the calculator http://vse-diety.com/raschet-vremeni-provedeniya-diety-i-sutochnoj-kalorijnosti.html
Ideally, living on a calorie-counting diet should eat 5 times a day. In this case, you need to properly distribute calories. So, for breakfast it is recommended to take 25% of the daily calorie intake, for a snack – 10%, lunch – 30%, an afternoon snack – 25%, and it is better to make dinner light and consume 10% of the daily food.
You can reduce the calorie intake as much as you like. The fewer calories you consume, the more intensely you will lose weight. But nutritionists advise against lowering this rate below 1200 calories per day. Otherwise, the metabolic process may slow down, and weight loss will be a huge question.
If you eat according to the rules of this technique, you can lose up to 5 kg per month (and if there is a noticeable amount of excess weight, even more). You can eat any food, but, of course, it is recommended to make healthy, natural, not too high-calorie foods as the basis of nutrition. If you wish, leave sweets and other favorite dishes in your diet, but it is better to eat them a little at the beginning of the day.
You can stick to a calorie-counting diet as long as you want until you lose weight to the desired level. If the weight has stopped and does not want to decrease for a long time, try to increase the calorie content for a while and then cut it back again. This should shake those extra pounds.
The calorie content of water, coffee and tea without sugar is considered zero. You only need to count additives in drinks (for example, milk, cream, sugar, honey, etc.) In complex dishes, weigh each element and add up the calories. When cooking and other loyal methods of cooking, calories do not disappear, but when frying, on the contrary, they are added.
A competent way out of the diet is to gradually increase the calorie content of the diet. To avoid a jump in weight up (which can happen with a sharp increase in the calorie intake of food), it is not advisable to increase it by more than 100 calories during the first week. Now your main task is to calculate an indicator at which neither an increase nor a decrease in weight will occur. If, sitting on a low-calorie diet, your diet was based on certain foods, then when you leave it, you do not need to pounce on food that you did not eat at all or was eaten extremely rarely. Add it gradually, otherwise the weight can also jump up sharply.
Calorie Counting Diet Menu
An approximate version of a diet with calorie counting at 1000 Kcal / day for a week
Monday
Breakfast: buckwheat porridge cooked in water; 2 boiled chicken egg whites.
Snack: banana.
Lunch: boiled rice (preferably brown); pollock baked with non-starchy vegetables.
Afternoon snack: a glass of low-fat fermented baked milk or kefir.
Dinner: boiled shrimps and pea flakes steamed with boiling water.
Tuesday
Breakfast: water-boiled millet; boiled chicken egg.
Snack: apple.
Lunch: buckwheat and stewed chicken liver.
Afternoon snack: a glass of kefir.
Dinner: salad of fresh tomatoes and grainy curd.
Wednesday
Breakfast: rice porridge, cooked in water, with a slice of hard low-fat cheese.
Snack: orange or other citrus.
Lunch: baked chicken breast; salad of tomatoes, bell peppers, cucumbers, herbs, which can be seasoned with a small amount of vegetable oil.
Afternoon snack: a glass of homemade low-fat yogurt.
Dinner: barley porridge and a slice of baked pollock.
Thursday
Breakfast: millet porridge cooked in water; boiled chicken egg (or cooked in a dry frying pan).
Snack: a bunch of grapes.
Lunch: baked pink salmon and rice.
Snack: a glass of ryazhenka.
Dinner: low-fat curd with pear slices.
Friday
Breakfast: 2 chicken proteins and buckwheat.
Snack: a handful of blueberries.
Lunch: salad of boiled squid and fresh white cabbage; whole grain bread (slice).
Afternoon snack: low-fat kefir (200 ml).
Dinner: buckwheat and boiled or baked chicken breast.
Saturday
Breakfast: oatmeal on the water; a slice of low-fat hard cheese.
Snack: persimmon.
Lunch: barley and chicken breast, boiled or baked.
Afternoon snack: low-fat homemade yogurt.
Dinner: cottage cheese with banana pieces.
Sunday
Breakfast: boiled chicken egg and pea porridge cooked in water.
Snack: a bunch of grapes.
Lunch: salad of tomatoes, mussels and shrimps; a slice of rye or whole grain bread.
Safe, an apple.
Dinner: hard pasta; a slice of cooked chicken breast.
Contraindications to a calorie-counting diet
- It is not worth resorting to a low-calorie diet during pregnancy, lactation, elderly people and adolescents.
- If you have any chronic diseases (or better – in any case), consult your doctor before starting a diet.
Benefits of a calorie-counting diet
- You can eat whatever you want. But often the reason why a person refuses to follow a particular diet is the unwillingness to say no to some of his favorite foods.
- It’s also good that you don’t have to starve. If you correctly develop a diet, you can lose weight without hunger attacks, supplying all the necessary substances to the body.
Disadvantages of a calorie-based diet
- To comply with this system, it is necessary to show discipline and methodology.
- If you previously ate significantly more, then with a diet of 1000-1200 calories, you will experience drowsiness and weakness, which may be tempting to quickly quit what you started.
- Also, going to restaurants and other food establishments can cause difficulty. Not all menus indicate the calorie content of dishes. So you have to either count by eye, or refrain from going to places where you cannot control the calorie intake.
Re-doing the calorie-counting diet
If the weight indicators indicate that you are gaining weight, then, with good health and the absence of contraindications, you can again return to a diet with calories.