Diet 5 kg per week

Low-calorie diet “5 kg per week”

First, you need to calculate how many calories you eat per day. This is not so difficult – each product has a written number of calories per 100 g. Usually, the number of calories eaten varies from 1 to several thousand. To lose weight, the daily intake of calories should not exceed 1200-1400 kK per day. The larger this figure, the correspondingly less the result from the diet.

To calculate your personal calorie intake per day and the amount you need to lose weight, you can use a specially designed formula. To do this, you will need to determine the following components of the formula: basal metabolism, energy at work, energy at leisure and energy for assimilation of food.

Basal metabolism is the amount of energy your body needs to function normally at rest while losing weight. Usually, for men it is 1 kcal per 1 kg of body weight per hour, and for women – 0,9 kcal, i.e. for a woman who weighs 70 kg and wants to lose weight up to 65 kg, the formula will be as follows: 0,9 kcal * 65 kg * 24h = 1404 kcal per day.

For a typical 8-hour workday, you will need about 800kK. This is the amount of calories that is necessary for normal performance and mental stress (if you work in an office). The rest of the time is considered leisure. This means: 8 hours for sleep is 340kK, 2 hours for lying down – 105kK, 1,5 hours for work while walking (from / to work, etc.) – 309kK, 1,5 hours for housework – 257kK, 3 hours of free time – 360kK. It all adds up that you need 3677kK per day. But if you want to lose weight up to 65 kg, you cannot exceed this total amount of calories, otherwise there is simply no point in a low-calorie diet “5 kg per week”.

The 5kg per week low-calorie diet is designed so that you consume as many calories per day as you need for normal functioning. If you artificially underestimate the number of daily calories, you run the risk of losing weight very quickly, but gaining weight almost as quickly, and even with a surplus. In this case, health problems are possible later.

Low-calorie diet menu “5 kg per week”

First day:

• breakfast: a glass of warm milk with honey, 100g low-fat cottage cheese, whole grain bread (1 toast) and coffee;

• lunch: green apple;

• lunch: vegetable soup, 100g of boiled fish, vegetable salad with lemon juice and olive oil;

• afternoon snack: 2 cucumbers or 2 tomatoes;

• dinner: boiled or baked vegetables, tea. Before going to bed, a glass of kefir.

Second day:

• breakfast: oatmeal with honey, grated apple and coffee;

• lunch: orange or banana;

• lunch: half boiled chicken breast, green vegetable salad with herbs, lemon juice and olive oil;

• afternoon snack: a glass of kefir;

• dinner: durum wheat pasta, vegetables.

The third day:

• breakfast: an omelet of 2 egg whites and 1 egg yolk with herbs, coffee or tea;

• lunch: a glass of freshly squeezed juice;

• lunch: borscht without meat, 2 potatoes;

• afternoon snack: light vegetable salad;

• dinner: 100g steamed fish and vegetables. A glass of kefir for the night.

Fourth day:

• breakfast: natural yogurt with fruit;

• lunch: freshly squeezed carrot juice with 1 tsp. cream;

• lunch: 100g of boiled veal and vegetables;

• afternoon snack: 2 cucumbers or 2 tomatoes;

• dinner: boiled potatoes in their skins with dill, herbs and olive oil.

Fifth day:

• breakfast: boiled buckwheat with onions and carrots;

• lunch: a glass of fresh berries;

• lunch: broccoli cream soup with croutons;

• afternoon snack: vegetable salad;

• dinner: 100g fish and vegetables.

Sixth day:

• breakfast: oatmeal in water or milk, 1 tsp. honey, tangerine and coffee;

• lunch: a glass of tomato juice;

• lunch: boiled beans in tomato sauce;

• afternoon snack: 100g of cottage cheese, salad of green vegetables with bell pepper;

• dinner: 100g of boiled chicken and vegetables.

Seventh day:

• breakfast: boiled cauliflower, hard-boiled egg and coffee;

• lunch: yogurt;

• lunch: 100g of boiled veal and steamed vegetables;

• afternoon snack: apple;

• dinner: couscous with vegetables, 100g of boiled chicken and tea. A glass of kefir for the night.