Low-calorie diet: how to lose weight by choosing light foods and meals. Low-calorie menu for a week for weight loss

Low-calorie diet: no more, no less

Ideal – if the low-calorie diet is developed individually for you by a dietitian. But you can make your own low-calorie diet menu, knowing its basic rules. A woman, on average, spends about 2000 calories per day, according to most nutritionists. Of course, this largely depends on the age, weight and height, as well as the lady’s lifestyle. In addition, the emotional component plays an important role – for example, constant stress due to troubles at work or failures in personal life can greatly affect the hormonal background of a woman, and therefore, on metabolism.

A low-calorie diet can help you lose weight if your usual diet is reduced so that its energy value is no more than 1500, and for some even 1000 calories. There is also an 800 calorie low-calorie diet menu, but many nutritionists talk about the dangers of such a strict diet.

Basic principles of a low calorie diet:

1. The energy value of the diet during a low-calorie diet should be reduced by 20-30% of the normal value by reducing foods containing fats and simple carbohydrates;
2. Low-fat foods containing proteins should prevail in the diet so that muscle mass in the body does not suffer, and the process of losing weight occurs due to the burning of fats, and not a decrease in muscle mass;
3. Simple carbohydrates must be completely excluded, namely: sugar, confectionery, sugary drinks, it is better to eat wheat or bran bread from bread, but not more than 100 g daily;
4. It is necessary to ensure that no more than 50 g of fat and no more than 70 g of carbohydrates are in the food eaten every day; it is better to eat vegetable fats and foods with complex carbohydrates, as they stimulate the process of burning fat in the body;
5. The amount of salt consumed during the diet is extremely reduced;
6. Alcoholic drinks during a low-calorie diet are completely excluded;
7. Meals – five times a day in medium portions.

Low calorie diet for a week

A low calorie diet for a week with a daily calorie intake of 1100-1200 calories is structured as follows. Fats should be no more than 20% of the total calorie intake. In physical terms, this is comparable to 60 g of nuts or 2 tablespoons. vegetable oil. Protein in the diet should be in the amount of 60g in the form of low-fat cottage cheese, lean meat. Carbohydrates in the diet should be healthy – these are cereals, grain bread, vegetables, fruits. On such a diet cut in calorie content, you can lose weight up to 4 kg per week.

The low-calorie diet for the week is based on protein and fiber-rich foods. Dishes should be steamed or baked in the oven, without adding oil or sauces. Meals should be medium meals 5 or 6 times a day. Dinner should be no later than 7 pm. You need to drink up to 2 liters of clean water per day. Also from liquid is allowed, tea without sugar is black or green. If you drink fruit drink or compote, then they increase the calorie content of the diet, and this must be taken into account.

Pros and cons of a low-calorie diet

The advantage of a low-calorie diet is that it makes it pretty easy to lose an average of 5kg per week. And there is no need to give up food altogether, as with drinking diets or fasting, and also sit on one product, as with mono diets, because it becomes boring. But a low-calorie diet cannot do without cons. The lost weight, as a rule, returns quickly enough, so if you want to consolidate the result, you need to leave the diet gradually.

Also, a minus is that due to a low-calorie diet, you may feel unwell, lethargy, because energy is needed for vital processes. It is not recommended to sit on a low-calorie diet for weeks, because over time, the body adapts to a new type of diet, and the process of losing weight slows down. And often a long diet can lead to disruption of metabolic processes in the body.

A low-calorie diet with an energy value of the diet of less than 1000 calories is categorically not recommended by nutritionists, because it can cause irreparable harm to the body.

Low-calorie diet: menu for the week

Monday:

• breakfast: oatmeal porridge 200g, cook in water, apple 1pc, green tea is not sweet;

• second breakfast: 150g of low-fat yogurt without additives;

• lunch: 200ml vegetable soup, 200g steamed fish;

• afternoon snack: tomato juice;

• : 150g boiled beef, 150g vegetable salad, mineral water.

Tuesday:

• breakfast: boiled egg, bread 2 pcs, unsweetened tea;

• second breakfast: apple;

• lunch: 200g lentil soup, 100g boiled meat;

• afternoon snack: 100g low-fat cottage cheese;

• dinner: 150g of fish, cooked in the oven, vegetable salad.

Saturday:

• breakfast: buckwheat porridge, not sweet, boiled in water, unsweetened tea with honey and lemon;

• second breakfast: kefir 1 glass, whole grain bread 1 pc;

• lunch: 250ml of lean borscht, 100g of boiled veal, boiled beet salad with a tablespoon of vegetable oil;

• afternoon snack: grapefruit;

• dinner: one boiled potato tuber, 150g steamed fish.

Thursday:

• breakfast: boiled egg, toast, half a grapefruit, unsweetened tea;

• second breakfast: 100g low-fat cottage cheese;

• lunch: 200ml vegetable soup, 150g steamed chicken fillet, vegetable salad;

• afternoon snack: 100g berries;

• dinner: 70g of boiled beans, 250ml of low-fat kefir.

Friday:

• breakfast: 200g of millet porridge, 200ml of freshly squeezed orange juice;

• second breakfast: peach or apple;

• lunch: 200g of boiled veal, 150g of cabbage salad, black tea without sugar;

• afternoon snack: 100g of dried fruits;

• dinner: 100g low-fat cottage cheese, apple or orange.

Saturday:

• Monday menu

Sunday:

• Tuesday menu