Calorie diet: weekly menu plan and low-calorie recipes

Calories is a term that everyone has probably heard of, and for those who want to lose excess weight, this word has become a real “horror story”. Everyone knows that it is from calories that those hated kilograms are gained, and every girl who is keen on diets knows very well that reducing the caloric content of the daily diet leads to the figure of her dreams.

Not everyone knows how to constantly count calories (to get rid of unnecessary weight), and this is a big disadvantage, since a diet with calorie counting is considered the most effective.

The fact is that a calorie diet is one of the most competent ways not only to reduce body weight, but also to control it. People who decide to join the fight for the beauty of their figure should understand that the main key to losing weight is the difference between the energy value of food consumed (“income”) and calories expended on vital activity (“expense”).

Some requirements of a diet that is based on calorie counting

Any girl who is going to bring her figure to ideal condition should always remember one very important nuance - in order to get rid of one extra kilogram, you need to spend at least 7700 kilocalories. Therefore, if you are on a calorie diet, then it is advisable for you to keep records of your plans and results. Try to record the amount of food you eat daily (this will help you control your diet).

In addition, the calorie-counting diet requires keeping an exercise notebook and a chart with weight loss records. It is best to weigh yourself every day (in the morning, after getting out of bed).

By comparing records, a person will be able to independently determine which diet and physical activity regimen is the most optimal and effective.

Nowadays, losing weight using a calorie diet is quite popular, however, unfortunately, most people immediately begin to overestimate their capabilities and greatly underestimate the energy value of the diet - “the fewer calories I consume, the faster I will get rid of unnecessary weight.” As a result, the most unstable of them very quickly become wild from hunger and begin to eat up the lost weight. Plus, such people cause irreparable harm to their health, which ends in disastrous results.

You can follow a calorie-counting diet for no more than two weeks in a row, after which you need to return to your previous diet for the same period of time (avoiding fatty, spicy, salty and fried foods). Then, when the body has rested a little, you can again reduce the energy value of the diet for two weeks. In such conditions, the body will not tolerate stress and will be able to lose weight naturally.

If you want to achieve success without harming your health, try to stick to a 1200 calorie diet. You, of course, can use an 800-calorie diet, but in this case you will be required to give up physical activity (especially sports).

As for eating before bed, it should not be present in your life while using a calorie diet (as with any other diets). Nutritionists recommend having your last dinner (oatmeal with water, salad, green tea with lemon or raisins, etc.) at 18:00.

Breakfast should always be complete and contain 1/3 of the calories of the entire daily diet. For breakfast, it is best to eat vegetable salad, lean boiled meat, boiled egg and porridge.

A glass of clean cold water burns 40 kilocalories at a time. This method is quite effective in burning excess calories from food. 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 waste and toxins from the body).

During the period dedicated to the 1200 calorie diet, it is advisable to consume for breakfast:

oatmeal or buckwheat porridge (one serving);
one glass of low-fat milk;
one banana.

A snack, as a rule, should consist of a milkshake containing 1/2 cup of berries.

lean meat (about 100 grams);
two slices of bread;
any low-calorie fruits (for example, plums).

Any dietary snack is suitable for an afternoon snack.

one baked potato or brown rice;
one serving of low-fat sour cream;
two slices of bread;
200 grams of chopped lettuce;
80 grams of lean fish;
slice of mozzarella cheese.

In addition to the above dishes, the 1200 calorie diet menu can also include natural juices, vegetable broths, durum pasta, berries, low-fat cottage cheese, etc.

700 kcal diet

For those who do not want to think about calculations and calculating BZHU, there are diets based only on calculating kilocalories. The healthiest option is considered to be consuming more than 1000 kcal per day, the most effective diets contain from 500 to 1000 kcal, but consuming less than 500 kcal is not recommended, since such weight loss is fraught with serious consequences.

Everything that has taste has energy value, even tea and coffee, but due to the fact that they contain 1-3 kcal per mug, it is customary to not count such drinks if they do not have added sugar, milk, etc. additives. Only water in any state of aggregation does not contain calories. It is also not customary to consider spices added to dishes in small quantities.

Look at the same topic: Popular and effective activated carbon diet

One type of the “700 calories a day” diet allows you to omit vegetables from the diet, with the exception of starchy ones (potatoes, beets). Due to their low calorie content and high fiber content, vegetables will take as much energy to digest as they provide. This effect is called “zero” or “negative” calories.

The most reliable and strict way is to take into account all the food you eat, no matter what it is. You should give preference to low-calorie foods - vegetables and herbs, fruits and berries, beans and grains, low-fat dairy products, lean meat, eggs.

When weighing food, it is worth remembering that only the edible part is needed (the mass of pitted cherries). For convenience, you can weigh the product before use (a cup of cherries with pits and twigs) and the remains (pits and twigs). The resulting difference will be the actual mass of the product.

Many who have just begun to study the energy and nutritional values of foods may be scared and confused when they see the calorie content of cereals. For example, buckwheat contains 330 kcal in dry form. When cooked, it boils, increasing in volume, and, on average, from 100 g of cereal, 300 g of porridge is obtained, as a result of which 100 g of boiled buckwheat already contains 110 kcal, and not 330. But meat, on the contrary, loses moisture during cooking , decreasing in weight by 30-40%. But in both cases the calories neither go nor come.

800 calorie diet menu (protein nutrition)

Breakfast may include:

two chicken eggs;
four quail eggs;
half a large grapefruit;
one cup of coffee without sugar with milk.

Lunch should consist of the following ingredients:

200 grams of vegetable salad (bell peppers, cucumbers and tomatoes);
two chicken eggs;
one tablespoon of 20% sour cream;
one cup of tea without sugar with milk.

As for dinner, it should be a maximum of 18:00. The dinner menu (during the 800 calorie diet) should consist of the following products:

300 grams of non-starchy vegetables;
100 grams of boiled beef;
200 milliliters of low-fat kefir or milk.

Dr. Bormenthal's diet: counting calories

One of the most popular diet programs today. Its name is very arbitrary, since Doctor Bormental existed only in Bulgakov’s “Heart of a Dog.” There is no such doctor in nature and there never has been, but the technique was developed by leading psychotherapists and nutritionists. It is based on calorie counting and the psychological aspects of our behavior.

It's no secret that many of us often eat food without even feeling hungry. Someone agrees to try a wonderful delicacy with a friend. Some eat stress and resentment with their favorite delicacies. Some, out of boredom, go to the refrigerator, open the door and reach out to something that they can easily do without at the moment. Some people eat food simply out of habit. For example, when watching your favorite TV series (I eat because I’ve always done this).

You will have to forget about foods that do not give you a feeling of fullness (sweet kefir, yoghurts).
It is better to take food hot.
Limit the consumption of alcohol, spices and spicy foods, as this provokes appetite.
Eat little, but often. The best option is 7-8 times a day.
The intervals between meals should not exceed more than 5 hours.
Dinner should be 4 hours before bedtime.

Advantages and disadvantages

The main advantage of calorie diets, which are based on the principle of calculating kcal, is the absence of strict prohibitions. You can enjoy your favorite dessert, eat a hamburger or drink a soda, but if their energy content covers your entire daily calorie limit, you will have to give up other food. That is why it is wiser to create a diet of low-calorie dishes in such a way that you do not have to go hungry and will be able to survive these days easier. Another advantage of such systems is efficiency. If you correctly calculate the body’s need for energy and create only a small deficit, then the kilograms will disappear willingly, and there will be no danger to health when losing weight. And thirdly, it’s developing self-discipline. Regularly counting calories and weighing portions develops the habit of strictly following the rules and not breaking them.

It would seem that the calorie diet is ideal in all respects, but it has one drawback.

Write down everything you need to eat in a notebook, which you will always have to carry with you so as not to cross the line of what is permitted. And what was mentioned, what discipline should develop, becomes a real test for some, because you will have to constantly weigh everything that you intend to eat, since calculations “by eye” are not objective.

Low-calorie diet menu for weight loss

You already know how to calculate your calorie intake, and you already know how much you will have to reduce it in the name of a beautiful body. However, there are specially designed programs that will help you quickly lose a few pounds.

Calorie

A weight loss program that relies on counting calories is called a “calorie program.” Depending on the duration, there are several types of calorie diets. We will introduce you to some of them right now.

Basic principles

At the very beginning of the diet, you need to calculate your daily calorie intake. When performing calculations, it is important to take into account age, gender, weight, height, and lifestyle. There are many formulas, we recommend using the one proposed by the American Dietetic Association and known as the Muffin-Jeor formula:

For women: 9.99*weight (in kilograms)+6.25*height (in centimeters)–4.92*age–161

The resulting value must be multiplied by the activity coefficient:

No load – 1.2.
Light activity (going to the gym up to 3 times a week, sedentary work at the computer) – 1.375.
Average (3-5 trips to the gym weekly, or active work) – 1.55.
High (intensive training 5-7 times a week, active or heavy physical work) – 1.725.
Very high (training in the gym several times a day, exhausting workload) – 1.9.

For men = (9.99*weight (kg)+6.25 *height (cm)–4.92*age+5)*activity factor

Example: if you are a girl, you are 28 years old, you weigh 64 kg with a height of 168 cm and regularly visit the fitness center, then the daily portion of calories is calculated as follows: (9.99*64+6.25*168-4.92*28 -161)*1.375=1912.075. That is, to maintain weight you need to consume about 1900 kcal daily; if you want to lose weight, the portion must be reduced by 300 kcal (maximum 20%), but if you need to gain weight, then, accordingly, you need to increase the portion of calories by the same amount meaning.

Having calculated your daily caloric intake, it would be a good idea to reconsider your diet and lifestyle in order to improve the results of your diet. There are several rules that will help you lose weight and quickly see the coveted number on the scale:

Eat well, there should be 3 main meals, with snacks between them. In this case, it is advisable to have breakfast no later than half an hour after waking up, and it is better to eat the last portion of food 3 hours before bedtime.
Limit your consumption of sweets, fatty foods and starchy foods.
Drink at least one and a half liters of clean water daily.
Eat more plant foods.
The preferred methods of cooking are stewing, boiling, steaming, baking; it is better to avoid fried foods.
Sleep at least 7 hours a day.
Include workouts in your daily routine, even if they are not intense; sometimes you can get by with a regular walk in the park, swimming or going to a disco.

Water removes waste and toxins from the body and normalizes intestinal function. In addition, the brain often mistakes thirst for hunger. Thus, maintaining a drinking regime is mandatory!

Low-calorie diet - reviews

We have selected several reviews for you from those who lost weight on a low-calorie diet.

NKD is a universal method of losing weight, which takes into account the individual needs of a person. The fewer calories in your menu, the sooner the extra pounds will melt away.

From the permitted products, you can choose your favorites and cook a wide variety of dishes. A balanced diet will not only help you lose weight, but also improve your metabolism.

We invite you to familiarize yourself with Water with tangerine for weight loss. You also need to eat. Beneficial properties of tangerine for weight loss

Have you already tried cutting calories? How much weight did you manage to lose? Share your results and comments in the comments!

Contraindications

Despite all the advantages of a calorie diet, it is still not suitable for some categories of people. So, pregnant women should give up the idea of losing weight by counting calories. During lactation, it is also undesirable to strictly limit yourself in food. For chronic diseases, gastrointestinal diseases, hypertension and diabetes, choosing a weight correction program should only be done under the supervision of a specialist. And, naturally, such a marathon is contraindicated for teenagers and elderly people.

Before the event, be sure to consult your doctor!

Counting calories and losing weight: all the advantages of the method

The theory of calculating the energy value of foods is a kind of diet (let’s call it “Counting calories”), which must be followed not just once, but throughout your life. It has its own advantages, which you will be able to appreciate as soon as you begin to adhere to its basic rules.

You will be able to notice the effectiveness of the way to become slim within a month.
If you are attracted to the “Count calories” diet, the menu can be very diverse. Absolutely all dishes are allowed here. Another thing is that you can eat them in limited quantities.
Weight is lost naturally. You will not give up tasty and healthy foods. You will not have any digestive problems.
The result achieved using this method will last for a very long time, if not permanently. The thing is that over time you will understand how to count calories in foods. This will become a habit for you. Without coercion, you will begin to eat only this way - counting calories. Consequently, the body will not suffer from overeating, and the weight will be normal.

Menu options

You already know how to calculate your calorie intake, and you already know how much you will have to reduce it in the name of a beautiful body. However, there are specially designed programs that will help you quickly lose a few pounds.

Calorie

For 4 days

Perhaps the shortest diet that will appeal to those who like to keep count is the four-day diet. It was compiled back in the nineties of the last century for American bodybuilders who needed to quickly “dry out”, that is, remove excess fluid from the body and make the muscles more prominent.

The program represents protein-carbohydrate alternation. The calorie content of the diet is calculated according to the proposed formula, taking into account the deduction, but it should be in the range of 1200-1800 kcal.

The diet prohibits the consumption of wheat flour, sweets, starchy vegetables, bananas, grapes, persimmons, melons, store-bought juices, fast food, fatty meats, salt and alcoholic beverages. It is advisable to create a diet plan of lean meats, including chicken, legumes, cucumbers, tomatoes, cabbage, leafy vegetables, eggs, cheeses, and olive oil.

In the first couple of days, carbohydrate intake should be minimized if possible, so you will have to eat proteins. These days, the body actively begins to break down fat deposits in order to obtain the energy necessary for life. A serving of protein is calculated using the formula: normal weight * 3 g. To understand what weight is normal for you, subtract 100 from your height in centimeters. On the third day, on the contrary, consume high-carbohydrate foods - up to 5 g for every kg of weight. By receiving only proteins, the body can go into “emergency” mode and begin to burn not fat, but muscle, which is absolutely useless for someone losing weight. In the fourth, develop the menu in such a way that it contains both carbohydrates (3 g per kg) and proteins (up to 1.5 g per kg). On the final day, glycogen levels are restored.

Sample menu

First day:

Breakfast: three-egg omelette, vegetable salad.
Lunch and afternoon snack: low-fat cottage cheese.
Lunch: chicken baked with vegetables.
Dinner: boiled chicken breast, summer salad.

Breakfast: same as yesterday.
Lunch and afternoon tea: same as yesterday.
Lunch: grilled fish, stewed vegetables.
Dinner: stewed pollock with green beans.

Breakfast: oatmeal with nuts/dried fruits/pieces of berries.
Lunch: fruit platter.
Lunch: baked cod, boiled rice, cucumber and herb salad.
Afternoon snack: baked potatoes with herbs.
Dinner: pasta with tomatoes and spices with low-fat cheese sauce.

Fourth:

Breakfast: yogurt, bread with a teaspoon of jam.
Lunch: a couple of apples.
Lunch: boiled fish with buckwheat, a mix of permitted vegetables.
Afternoon snack: favorite berries.
Dinner: Caesar with shrimp.

For a week

Some, in pursuit of a slim body, are ready to count calories for a week. At the same time, the basic recommendations for losing weight and diet rules remain the same, namely: minimal consumption of flour, fried and fatty foods, more vegetables, fruits and water.

Sample menu

Monday

Breakfast: oatmeal cooked with low-fat milk, with pieces of fruit, espresso.
Lunch: grated carrots, drizzled with olive oil.
Lunch: vegetable stew, boiled buckwheat.
Afternoon snack: a couple of kiwis, unsweetened tea.
Dinner: boiled turkey, vegetable salad with olive oil.

Breakfast: low-fat cottage cheese, half a banana, green tea.
Lunch: salad, like yesterday, citrus.
Lunch: steamed salmon, boiled brown rice, a portion of baked vegetables.
Afternoon snack: toast with low-fat cottage cheese and tomato slices.
Dinner: frittata with vegetables, mixed vegetables with olive oil.

Breakfast: oatmeal with apple slices and cinnamon.
Lunch: a couple of walnuts, an orange.
Lunch: vegetable soup.
Afternoon snack: berry smoothie with low-fat cottage cheese and milk.
Dinner: cottage cheese casserole, kefir.
Before lights out: herbal tea.

Breakfast: muesli with berries, apple, Americano.
Lunch: the usual salad.
Lunch: broccoli soup.
Afternoon snack: a sandwich made from a slice of black bread, a couple of tablespoons of low-fat cottage cheese, bell pepper and a few slices of tomatoes.
Dinner: chicken fillet baked with vegetables and herbs, a glass of fermented milk drink.
Before lights out: fruit tea.

Breakfast: boiled egg, assorted cucumbers, bell peppers and lettuce, a slice of Borodino bread, unsweetened black coffee.
Lunch: carrot salad.
Lunch: cabbage soup without meat.
Afternoon snack: fresh orange juice, a couple of dark chocolate slices.
Dinner: boiled chicken leg, vegetable salad.

Breakfast: oatmeal with apples and cinnamon, tea.
Lunch: low-fat yogurt.
Lunch: boiled beef with buckwheat, a mix of leafy vegetables, zucchini and tomatoes.
Afternoon snack: berry smoothie.
Dinner: steamed perch with vegetables, tomato juice, bread with cottage cheese, herbs and garlic.

Sunday

Breakfast: muesli with milk, grapefruit, tea or coffee.
Lunch: half a grapefruit, a few walnuts.
Lunch: steamed salmon, boiled rice, warm vegetable salad.
Afternoon snack: cottage cheese with a fat content of no more than 4% with berries.
Dinner: omelette with vegetables, summer platter with olive oil.

For 2 week

This version of the calorie diet began to gain popularity back in the twenties of the last century. Losing weight follows the same principle - by reducing calories. Do not forget that the first meal accounts for a quarter of the daily portion, as well as the afternoon snack, the share of the day meal is 30%, the evening meal is 10%, the same as for lunch.

Menu

Monday

Breakfast: buckwheat with water, boiled whites.
Lunch: banana.
Lunch: fish baked with vegetables, boiled rice.
Afternoon snack: fermented baked milk.
Dinner: boiled shrimp, pea flakes, steamed with boiling water.

Breakfast: millet porridge on water, poached.
Lunch: Granny Smith.
Lunch: stewed chicken liver, buckwheat.
Afternoon snack: kefir.
Dinner: tomato salad with cottage cheese.

Breakfast: rice porridge cooked in water, a slice of hard cheese with minimal fat content.
Lunch: a couple of tangerines.
Lunch: baked white meat, vegetable salad.
Afternoon snack: natural yogurt.
Dinner: baked pollock, barley porridge.

Breakfast: same as on Tuesday.
Lunch: a bunch of grapes.
Lunch: baked salmon, rice.
Afternoon snack: fermented milk drink.
Dinner: low-fat cottage cheese, pear.

Breakfast: buckwheat, a couple of boiled proteins.
Lunch: blueberries.
Lunch: Caesar with seafood, a slice of whole grain bread.
Afternoon snack: kefir.
Dinner: chicken breast with buckwheat.

Breakfast: oatmeal, cheese.
Lunch: persimmon.
Lunch: chicken leg with pearl barley porridge.
Afternoon snack: yogurt.
Dinner: low-fat cottage cheese with half a banana.

Sunday

Breakfast: pea puree, boiled chicken egg.
Lunch: a couple of pears.
Lunch: tomato and seafood salad, a slice of rye bread.
Afternoon snack: half a grapefruit.
Dinner: chicken with boiled durum spaghetti.

In the second week, the diet must be repeated or composed to your liking, without violating the requirements of the method.

For a month

Strict calorie restriction while following a diet for a month is fraught with negative consequences. Therefore, if you calculated the daily requirement, subtracted 20% from it and got a figure less than 1200 kcal, then we do not recommend sticking to such a menu.

The minimum daily portion of calories that does not pose a health hazard is 1200 kcal.

Basic Rules

Avoid pangs of hunger. The best way is to have a full breakfast and snacks between meals.
Eat only boiled, stewed, baked and raw (if possible) foods.
During meals, concentrate as much as possible on your food, try not to talk, watch TV, read, or play on your mobile phone.
Drink a glass of warm water on an empty stomach, and before bed – the same portion of kefir.

Nutrition example

There is no strict calorie diet menu developed for the month. Therefore, based on the recommendations, compose it yourself, and we will help with this:

What can you eat in the morning (optional)

Oatmeal, yogurt and tea.
Cereal porridge with water, toast.
Boiled beef, carrot salad.
Cottage cheese casserole.
Steamed fish cutlet with boiled vegetables and rice.

What is not forbidden to try during the day (to choose from)

Steamed chicken breast, salad, slice of whole grain bread.
Boiled chicken meat, cabbage salad.
Seafood soup.
Stew with mushrooms, steamed vegetarian cutlet.
Boiled hake, stewed cabbage.
Beetroot, low-fat cottage cheese.
Vegetable soup.
Meatball soup, a slice of grain bread.

What to cook for the evening (to choose from)

Buckwheat porridge, hard-boiled egg, green tea.
Baked apple, rosehip infusion.
Millet porridge with milk and pumpkin.
Jacket-boiled potatoes, beet salad.
Steamed cauliflower.
Steam omelette, cucumber.
Summer vegetable platter drizzled with olive oil.

What to eat (choose)

Steamed cheesecake.
Soft-boiled egg, tomato.
Yogurt.
Kefir.
Vegetable salad.
Banana.
A handful of nuts or dried fruits.
Baked potatoes.

What is allowed to drink (choose)

Tea (any: green, fruit, black).
Natural black coffee.
Freshies.
Water.
Herbal decoctions.

Nourishing

Some of the calorie diet options suggested above will seem too hungry for many, especially those who have eaten a lot of high-calorie foods in the past. However, it is not the quantity that is important, but the quality of food and its composition. Those who are used to eating fast carbohydrates are more susceptible to hunger attacks than those who prefer protein foods. Why is it so much more difficult to maintain a fruit or vegetable diet than to spend a week on meat, dairy and seafood? It's simple - proteins take longer to digest, therefore, hunger does not come so soon. It is this truth that underlies a satisfying calorie diet designed for 7 days.

Principles of the technique

Calculate the daily calorie intake and create a menu, taking into account that the first meal should consist of slow carbohydrates (cereals, whole grain bread, legumes), and the daytime and evening meals should consist of 35% proteins (dietary meat, fish, seafood, eggs, cottage cheese ). Be sure to have snacks and eat low-fat fermented milk products at this time.
Minimize the consumption of fresh fruit juices, but drink unlimited amounts of water.
Half an hour before meals, drink a glass of water.
Do not deny yourself sweets - marshmallows, marshmallows, and marmalade are allowed, but remember in moderation.

Diet

First day:

Morning: cheese, coffee.
Day: 2 eggs, green smoothie.
2nd snack: yogurt.
Evening: steamed fish, stewed mushrooms, baked potatoes.

Morning: rice porridge with milk, tea.
1st snack: apple.
Day: boiled pollock, assorted fruits, flavored with low-fat sour cream.
2nd snack: fermented baked milk.
Evening: Grilled meat, leafy greens.

Morning: omelet, favorite fruit.
1st snack: smoothie.
Day: cottage cheese with nuts and fruits.
2nd snack: a couple of eggs, fruit.
Evening: cottage cheese with nuts and a teaspoon of natural honey.

Fourth:

Morning: vegetable salad, glass of kefir.
1st snack: orange.
Day: boiled chicken, rice, vegetables.
2nd snack: kefir.
Evening: baked chicken, vegetables.

Morning: low-fat cottage cheese, milk tea.
1st snack: cottage cheese with herbs, a glass of mineral water.
Day: soft-boiled eggs, smoothie.
2nd snack: kefir.
Evening: steamed cod, mushrooms baked with potatoes.

On the weekend, you need to repeat your favorite menu options.

For fast weight loss

Correct calorie calculation and reasonable portion reduction have an effect, but, as a rule, visible results are not observed in a day or two. When you need to lose weight in the shortest possible time, express methods come to the rescue, which involve a significant reduction in calories, without taking into account height, age, and lifestyle. The “600 kcal” system is also included in this category. You are allowed to practice the diet for a week (no longer!), during which time you lose up to 6-8 kg.

Menu

Monday

Breakfast and lunch: hard-boiled egg.
Lunch: tomato, black coffee.
Afternoon snack: mix of green vegetables with a spoon of olive oil – 200 g.
Dinner: grapefruit.

Breakfast: hard-boiled egg, black coffee.
Lunch: grapefruit.
Lunch: baked lean veal – 200 g.
Afternoon snack: a couple of cucumbers, coffee.
Dinner: carrot salad of two root vegetables.

Breakfast: same as yesterday.
Lunch: tomato and herb salad.
Lunch: fish baked on a grill – 200 g.
Afternoon snack: cucumber, tea.
Dinner: stewed spinach – 200 g.

Breakfast: green vegetable salad.
Lunch: grapefruit.
Lunch: hard-boiled egg, greens.
Afternoon snack: low-fat cottage cheese – 250 g.
Dinner: same as yesterday plus a cup of green tea.

Breakfast: same as on the second day.
Lunch: stewed spinach – 200 g.
Lunch: steamed fish – 200 g.
Afternoon snack: green salad, coffee.
Dinner: orange.

Breakfast: grapefruit, a cup of natural espresso.
Lunch: cucumbers – 2 pcs.
Lunch: chicken on the grill – 200 g.
Afternoon snack: orange.
Dinner: green vegetable salad – 200 g, herbal decoction.

Sunday

Breakfast: same as yesterday.
Lunch: fresh carrots – 2 pcs.
Lunch: vegetable soup – 150 ml, boiled chicken – 50 g.
Dinner: Exotic salad.

Long lasting for great weight loss

A proven way to lose dozens of kilos is to follow the principles of proper nutrition, maintain a drinking regime, be friends with sports and avoid bad habits. Such a system gives results only after months, and sometimes even after years, which, naturally, does not suit many. The ABC diet for 50 days is suitable for this category of people. During this period, some managed to say goodbye to 25 kg. The weight loss results are impressive, but don’t rush to conclusions.

The technique is recognized by nutritionists as one of the most dangerous, since a person losing weight will have to practically starve in order to achieve the goal - the average caloric value of the daily diet does not exceed 500 kcal, and on some days you will have to give up food altogether. This regime threatens not only physical but also mental health.

Among the negative consequences are: dizziness, hormonal imbalances, deterioration of vision and hair/nails, disruption of the functioning of internal organs, anorexia. In addition, after the event and returning to the usual diet, there is a high risk of not only returning to the original figure, but also gaining a couple more kg, since after serious stress, which is the ABC diet, the body will transform every portion of food into fat reserves.

Calorie table for each day:

1, 2, 9, 37 – 500 units;
3, 7, 21, 30, 41, 47 – 300 units;
4, 8, 13, 39 – 400 units;
5, 19, 25, 27 – 100 units;
6, 12, 16, 18, 23, 28, 29, 43, 44, 46, 48 – 200 units;
10, 17, 20, 32, 36, 50 – 0 units;
11, 24, 49 – 150 units;
14, 34, 40 – 350 units;
15, 22, 33, 42, 45 – 250 units;
26 – 50 units;
31 – 800 units;
35, 38 – 450 units.

Example menu

boiled potatoes with dill or one banana or 200 ml of low-fat cottage cheese.

100 g of cottage cheese (1.8%) and a pear or a glass of kefir, 1/2 banana and tofu (70 g) or half a glass of kefir, 100 g of carrots and an apple baked with a spoon of honey.

vegetable soup – 300 g;
sauerkraut – 100 g;
green apple – 200 g.

vegetable soup – 850 ml;
green apple – 100 g;
sauerkraut – 100 g.

boiled egg;
boiled chicken breast – 100 g;
banana;
a glass of low-fat kefir.

oatmeal on water – 100 g;
kefir – 100 ml;
cottage cheese (0%) – 180 g;
a couple of oranges.

The principle of the calorie diet

Let's take a closer look at what the essence of the 1200 calorie per day weight loss diet is and what its basic principles are:

Firstly, when following a diet, it is very important to maintain a balance of nutrients . For example, the daily intake of fat in your body should be about 30%, protein - 15 and carbohydrates - 55%.

Let us remind you that complex carbohydrates are best suited for the diet. As for fats, most of them should be of plant origin and only 2-3 percent should be of animal origin.

Secondly, do not forget about the contraindications of a diet for weight loss in terms of calories. If you are pregnant or have not yet reached the age of majority, this kind of calorie restrictions is strictly prohibited for you.

How many calories do you need to eat to lose weight?

Due to physical characteristics, representatives of the stronger sex spend more calories per day, pumping muscles in the gym, or performing complex physical work; the calorie norm per day is different for women and men. Based on this, each gender needs to calculate the individual calorie content of diet dishes.

In order to calculate how many calories women need per day to lose weight on the above diet , follow these steps:

multiply your weight in kilograms by 10;
then add your height in centimeters multiplied by 6.25;
subtract the number of years multiplied by 5 from the resulting number;
then subtract 161.

The resulting number should be multiplied by the number corresponding to your level of physical activity:

1.2 - sedentary lifestyle;
1,375 – classes three times a week;
1.4625 - fitness five times a week;
1,550 – increased physical activity 5 times a week;
1.6375 - daily exercise;
1.725 - intense physical activity twice a day;
1.9 - increased daily load in combination with physical activity.

To lose weight with the above diet, men should calculate the number of calories this way:

multiply the number 10 by the weight in kilograms;
then add the resulting number by multiplying the height in centimeters by 6.25;
subtract the number of years multiplied by 5;
add 5.

And, as mentioned above, in order to get the final number of calories for weight loss, you should multiply the resulting figure by the coefficient of your physical activity. The numbers for calculating the load level are the same as for women.

Do not forget that the minimum number of calories a person needs per day is 1200.

Recipes

In order for the diet to turn into a means to achieve a goal, and not into hard labor, we advise you to prepare delicious dishes that are not harmful to your figure. The menus above contain many different dishes, some of which you may not know how to prepare. Our recipes will come in handy.

Frittata with vegetables

You will need:

chicken eggs – 3 pcs.;
bell pepper – 1 pc.;
onions – 1/2 pcs.;
broccoli – 100 g;
water – 5 tbsp. l.;
olive oil – 2 tbsp. l.;
spices - to taste.

Preparation:

Chop broccoli, peppers and onions not very finely.
Place in hot oil, add water and simmer for 10 minutes.
Add spices, mix and remove from heat.
Beat the eggs, not forgetting to add salt and pepper.
Place the vegetables in a baking dish.
Fill with egg mixture.
Bake at 180 degrees for a quarter of an hour.

Cottage cheese casserole

You will need:

low-fat cottage cheese – 450 g;
egg – 2 pcs.;
dried apricots – 2-3 pcs.;
raisins – 10-15 pcs.

Preparation:

Wash dried fruits. Fill with hot water for 5 minutes. Dry and cut.
Combine cottage cheese with eggs and mix well.
Add chopped dried fruits.
Place the mixture in a silicone mold. Bake for about 40 minutes at 200 degrees.

Attention: before serving, the casserole must cool slightly; it is better not to remove it from the pan until this time.

Baked pollock

You will need:

pollock – 2 small carcasses;
lemon – 1/2 pcs.;
olive oil – 2 tbsp. l.;
dried rosemary – 5 g;
salt, pepper, spices for fish - to taste;
greens - for serving.

Preparation:

We clean the fish, remove the fins, tail and entrails. Rinse under running cold water.
Rub the carcasses with spices and sprinkle with rosemary.
Drizzle with olive oil and lemon juice. Make sure that the pollock is well marinated on all sides.
Place the fish on foil and wrap it up. Place in an oven preheated to 150 degrees for a quarter of an hour. Before serving, sprinkle with herbs.

Stewed spinach

You will need:

spinach – 0.5 kg;
leeks – 2 pcs.;
parsley – 1/2 bunch;
olive oil – 3.5 tbsp. l.;
water – 80 ml;
Provençal herbs, garlic, salt - to taste.

Preparation:

Wash the greens. Let's dry.
Cut the onion into thin rings.
Finely chop the parsley.
Heat the oil in a saucepan. Put onions in it. Stirring constantly, fry for 3 minutes.
Now we add spinach leaves to the onion. Pour in warm water. Cover with a lid. Simmer for 3-4 minutes, stirring occasionally.
Add chopped herbs, chopped garlic (if desired), spices. Cook for a couple more minutes, mixing all ingredients well. After the specified time, the dish is ready.

Broccoli soup

You will need:

broccoli – 150 g;
low-fat cheese – 30 g;
skim milk – 150 ml;
chicken broth – 250 ml;
corn starch – 2 tsp;
onions – 1/4 pcs.;
carrots – 1/2 pcs.

Preparation:

We clean the onion. We chop it up. Sauté in a saucepan or saucepan.
Pour in the liquid ingredients. Cook for 5 minutes.
We dilute the starch in a small amount of water so that lumps do not appear.
Carefully pour the starch water into the milk-broth mixture, stirring constantly.
When the broth begins to thicken, add grated carrots and broccoli. Mix.
After cooking the vegetables, add grated cheese to the soup, remove the pan from the stove, stir for another 5 minutes, and then pour into plates.

Caesar with seafood

You will need:

shrimp – 0.5 kg;
grated parmesan – 1 tbsp. l.;
crackers – 1/2 cup;
lettuce - 1/2 bunch.

For the sauce:

dietary mayonnaise (it is better to prepare it yourself) – 1 tbsp. l.;
water – 1 tbsp. l.;
parmesan – 1 tsp;
black pepper - on the tip of a knife;
garlic – 1 clove.

Preparation:

Boil the shrimp in boiling salted water (just a couple of minutes). Place in a colander.
Pour water into mayonnaise and mix.
Add pepper, finely chopped garlic and Parmesan. Mix. The sauce is ready.
In a salad bowl, mix peeled shrimp and croutons and place it all on lettuce leaves (they must first be torn by hand).
Pour over the sauce and sprinkle with grated cheese.

Calorie calculation

The opinions of nutritionists on this issue are divided: some are convinced that the calculation is individual for each person, others offer average options.

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By formulas

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The most common weight loss options are based on the number of calories per day, which depend on the height, weight and age of the person wishing to lose weight. There are several formulas for calculating optimal calorie content:

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(1.8 • height, cm) + 655 + (9.6 • weight, kg) – (4.7 • age, years)

The resulting figure is the amount of energy required to maintain the body's systems.

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The second stage of calculations will be to determine the physical activity coefficient. You can determine it by assessing your lifestyle:

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Passive lifestyle (sedentary) – 1.2
Low-intensity activity (physical exercise 1-2 times a week, walking) – 1.4
Moderate level activity (exertion more than 3 times a week) – 1.5
High-level activity (work on the legs, systematic sports) – 1.7
Excessive activity (heavy daily long-term exercise) – 1.9

The number after the first stage is multiplied by the selected coefficient.

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The result obtained is weight stability. In order for weight to begin to decrease, you need to subtract another 400-500 kcal.

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The resulting number is to save weight. To reduce it, we take away another 300-600 kcal, depending on the activity of our lifestyle.

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On average

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Weight loss methods from this group do not imply individual calculations, but consist of following a diet of a certain calorie content.

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These include diets of 800, 1000, 1200 calories per day and other options.

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How to get out of a diet

The transition to a normal diet after strict calorie restriction inevitably leads to weight gain. This is why it is very important to get off the calorie diet correctly.

When approaching the calorie intake calculated at the very beginning of the diet, try to increase the portion gradually (literally by 100 kcal per week).
Minimize your consumption of fatty, fried, salty and smoked foods. Avoid fast food, soda, mayonnaise, ketchup and other store-bought sauces.
Follow the drinking regime, namely drink at least 6 glasses of water daily.
Play sports, walk more in the fresh air.
Get enough sleep.

The main goal of proper nutrition is a balanced consumption of foods, relative to their energy value, which are necessary for the stable functioning of the internal processes of the body. The menu for the week includes five meals a day, with a total calorie content of 1200-1300 kcal. To lose excess weight from the abdominal area, three meals a day are used with a gradual decrease in the total energy value. Read more about this in our article.

This diet option contains about 1,300 calories and helps you lose weight without compromising your health. Approximate diet:

Monday

Breakfast: 200 g of fresh cabbage salad and carrots, 50 g of chicken, 1 piece of rye bread, unsweetened tea.
Second breakfast: a glass of jelly or vegetable juice, orange jelly weighing 100 g.
Lunch: 150 g of vegetable soup, 150 g of roast chicken and stewed vegetables, a mug of herbal tea.
Afternoon snack: a mug of kvass or tea,
Dinner: buckwheat porridge 100 g, boiled chicken, unsweetened tea, apple or pear.

Breakfast: fruit and vegetable salad 100 g or fried eggs with tomatoes and onions, herbal tea without sugar.
Second breakfast: a serving of vegetable soup, 2 slices of rye bread, a glass of unsweetened herbal tea.
Lunch: a plate of rice soup with chicken, 100 g of vegetable stew, a cup of coffee with milk.
Afternoon snack: low-fat cottage cheese or fish casserole, steamed rice - 200 g, herbal tea or kefir.
Dinner: oatmeal muffins or milk cheesecake with dark chocolate, tea or a cup of coffee.

Breakfast: a piece of boiled chicken fillet 80 g, tomato or cucumber, a cup of coffee or tea.
Second breakfast: 200 g of vegetable or mushroom soup, 2 pieces of rye bread, unsweetened tea.
Lunch: 100-150 g boiled potatoes, 100 g steamed fish.
Afternoon snack: oatmeal or buckwheat 100 g, 100 g boiled meat, herbal tea.
Dinner: fruit salad, a mug of low-fat kefir, a piece of rye bread.

Breakfast: 200 g of berry juice or cocoa, 100 g of salad from a selection of vegetables, 130-150 g of pearl barley or rice.
Second breakfast: fruit jelly or a glass of jelly, an apple or pear.
Lunch: 250 g of low-fat fish soup, beef stew, unsweetened tea.
Afternoon snack: dried fruits (80-90 g dates, dried apricots, raisins, figs), herbal tea.
Dinner: low-fat cottage cheese 100-150 g, fruit salad 100-120 g, mint tea.

Friday - Sunday

Breakfast: 200 g of oatmeal, 100 g of low-fat cottage cheese, coffee or herbal tea.
Second breakfast: any fruit and low-fat yogurt.
Lunch: 200 g of vegetable soup, stewed cabbage with beef, berry compote.
Afternoon snack: some dried fruits, fruit tea.
Dinner: 100 g chicken fillet, 150-130 g salad with vegetables, unsweetened herbal tea.

How to get used to counting calories

No one denies that at first this approach to preparing breakfast, lunch and dinner will tire you. After all, this is quite unusual. But over time you will get used to it.

After all, for home we prepare almost the same dishes, which alternate with some frequency. The exception is holidays. But there are many low-calorie recipes for special occasions. Low energy value does not mean that they are tasteless. How delicious! And you will see this for yourself.

So, from today we are counting calories. but you will have to do most of the work yourself.

If you are skeptical about this method and think that you are eating right, nutritionists suggest conducting a simple test. Write down everything you ate today, and then calculate the energy value of the foods you consumed. You will learn a lot of interesting things for yourself. In addition, you will see which foods can be excluded from your diet without harm.

Menu for losing belly fat

A similar weight loss menu contains about 1250 calories and allows you to lose about 2-3 kilograms in a week.

Breakfast: a serving of low-calorie yogurt, 1 piece of rye bread.
Lunch: 150 g of boiled porridge, a portion of vegetable salad.
Dinner: 100 g of steamed meat, fruit, a glass of compote or a mug of unsweetened tea.

Breakfast: 100 g of boiled meat, herbal or green tea.
Lunch: vegetable and bean soup, 2 slices of rye and bran bread.
Dinner: 150 g boiled chicken, rice porridge.

Breakfast: a cup of low-fat kefir.
Lunch: carrot salad, a portion of low-calorie steamed fish.
Dinner: vegetable salad, 100 g of boiled poultry.