Share
To provide all cells with nutrients, the body needs 1200 kcal. This is in the absence of any activity. With an active lifestyle and regular training, you will need at least 1500-1800 calories. A diet designed for 1000 kcal per day contradicts this fact - it deceives the body, forcing it to burn more than it was consumed.
The essence of the 1000 calorie per day program
This program is not designed for quick weight loss. To notice results, you will have to eat according to the method for at least 2-3 weeks. With long-term use, the diet helps to lose up to 10-15 kg. The diet is designed so that the daily calorie intake does not exceed 1000 kcal.
The usual menu can not be changed, but cut down to the norm. After a week of following the program, the body will get used to this amount of food, the stomach will shrink, and calories will be burned faster.
The daily diet is divided into 3 main and 2 additional meals. The most high-calorie meal is breakfast. It accounts for 300-400 kcal. It is important to drink at least 1 liter of clean water and wait 2-3 hours between snacks.
Sample menu for a week with a daily calorie content of 800 calories
When eating 800 kcal per day, 3 meals a day are provided, no snacks. Cook vegetables and meat without oil. You can stew, steam and bake. Dairy products are low-fat or low-fat.
The PP menu for weight loss for a week at 800 kcal per day is suitable for those who lead a sedentary lifestyle or cannot have a snack every 2-3 hours.
| Monday | Morning 249 kcal | 101 g cottage cheese |
| Day 299 kcal | 201 g vegetables 2 eggs drink | |
| Evening 249 kcal | 299 g vegetables 1 egg glass of kefir | |
| Tuesday | Morning 249 kcal | 149 g cereal with milk |
| Day 299 kcal | 249 ml unsweetened coffee soup with milk | |
| Evening 260 kcal | 305 g vegetables 99 g red meat glass of milk | |
| Wednesday | Morning 249 kcal | 125 g salad |
| Day 299 kcal | 203 g stew 154 g chicken | |
| Evening 259 kcal | 148 g fish, stewed with vegetables | |
| Thursday | Morning 249 kcal | Repeat menu from Monday |
| Day 299 kcal | 230 g salad 2 boiled eggs | |
| Evening 239 kcal | 208 g stew 154 g boiled meat | |
| Friday | Morning 249 kcal | 106 g cottage cheese with sour cream (20%) |
| Day 299 kcal | 204 g green borscht | |
| Evening 244 kcal | 154 g cottage cheese 1 glass kefir with ½ tbsp. l. Sahara | |
| Saturday | Morning 249 kcal | Repeat Tuesday breakfast |
| Day 299 kcal | 249 g borsch according to PP 3 rye bread with curd cheese, tomato and herbs 70 g | |
| Evening 248 kcal | 205 g turkey and buckwheat hedgehogs a glass of kefir | |
| Sunday | Morning 249 kcal | 215 g omelet with cheese, tomato and herbs |
| Day 299 kcal | 230 g stew without potatoes 143 g chicken fillet unsweetened coffee | |
| Evening 240 kcal | 152 g meat 201 g vegetables glass of milk. |
For the most active, a menu of 1500 kcal is suitable. To lose weight with this diet, you need daily exercise. The menu is also suitable for those whose work involves heavy physical activity.
Sample PP menu for 1500 kcal per week for weight loss
The diet remains the same as with the 1200 kcal menu.
| Monday | Morning 351 kcal | 2 boiled eggs 1 cucumber 1 rye bread toast with cream cheese |
| Lunch 249 kcal | 1 glass banana smoothie with cottage cheese | |
| Day 351 kcal | 2 chicken cutlets PP 149 g brown rice 149 g fresh vegetables | |
| Afternoon snack 249 kcal | 10 pieces. walnuts | |
| Evening 351 kcal | 249 g vegetable salad 149 g baked fish | |
| Tuesday | Morning 351 kcal | 249 g omelet with herbs and tomatoes |
| Lunch 249 kcal | 1 piece of black bread with cheese (fat content up to 30%) | |
| Day 351 kcal | 149 g durum pasta 149 g vegetable salad 99 g beef goulash | |
| Afternoon snack 249 kcal | 1 cup kefir with cinnamon | |
| Evening 351 kcal | 249 g fish and vegetable casserole | |
| Wednesday | Morning 351 kcal | Repeat Monday breakfast |
| Lunch 249 kcal | 149 g cottage cheese ½ banana | |
| Day 351 kcal | 201 g chicken soup 1 piece of whole grain bread | |
| Afternoon snack 249 kcal | 10 cashews | |
| Evening 351 kcal | 149 g turkey 249 g vegetable salad | |
| Thursday | Morning 351 kcal | 249 g porridge on water 1 boiled egg |
| Lunch 249 kcal | 149 g cottage cheese casserole with fruit | |
| Day 351 kcal | 249 g ratatouille in the oven with lean meat 50 g feta cheese | |
| Afternoon snack 249 kcal | 8 dried fruits | |
| Evening 351 kcal | 149 g steamed fish 249 g cucumber and tomato salad | |
| Friday | Morning 351 kcal | 201 g buckwheat, boiled in water 1 boiled egg |
| Lunch 249 kcal | 149 g Chinese cabbage roll with cottage cheese | |
| Day 351 kcal | 99 g chicken goulash 149 g Chinese cabbage salad 149 g buckwheat porridge | |
| Afternoon snack 249 kcal | 99 g cottage cheese with 1 tbsp. l. jam | |
| Evening 351 kcal | 249 g chicken broth 2 pieces of brown bread | |
| Saturday | Morning 351 kcal | 99 g brown rice, cooked in water 149 g fresh vegetables |
| Lunch 249 kcal | 99 g low-fat yoghurt 1 pear | |
| Day 351 kcal | 277 g okroshka PP 1 piece of rye bread | |
| Afternoon snack 249 kcal | 149 g cheesecakes, baked in the oven | |
| Evening 351 kcal | 249 g Greek salad meat, baked in the oven | |
| Sunday | Morning 351 kcal | 249 g oatmeal with water and dried fruits |
| Lunch 248 kcal | 1 boiled egg 99 g beet salad | |
| Day 351 kcal | 99 g porridge from permitted cereals 99 g boiled chicken 1 cucumber | |
| Afternoon snack 259 kcal | 1 glass of freshly squeezed juice 2 oatmeal cookies PP | |
| Evening 351 kcal | 149 g beef 149 g tomato salad |
Don't miss the most popular article in the section:
Laser hair removal on the face and body - how it is carried out, effectiveness, before and after photos, contraindications.
Menu for 1000 calories per day for a week
The PP menu for a week for weight loss with a daily calorie content of 1000 kcal is recommended for a sedentary lifestyle, as well as for those with a slow metabolism.
THIS MEAL PLAN PROVIDES 5 MEALS
Vegetables can be steamed, baked and stewed. Adding oil should be avoided. Dairy products are either low-fat or low-fat.
Popular articles for weight loss and health
Maria Kozhevnikova: how did you lose weight after giving birth?
Japanese quince: health benefits and harms
Gohar Avetisyan lost weight: secrets and methods
How did Angarskaya Nadezhda lose weight?
How to make a menu correctly
The weekly menu with recipes for 1000 calories per day for weight loss is compiled in accordance with the energy table. But few people, when preparing dishes, can be guided by such tables and accurately weigh the weight of individual ingredients. Consequently, the low-energy diet is often modified. One variation is “eat only half.” A person who is losing weight eats only ½ of the usual portion.
But in any case, it is important to create a varied menu and eat smaller portions several times a day. The most important thing in the 1000 calorie per day diet menu is to reduce fat in food. Compared to proteins and carbohydrates, fat components supply the body with twice as much energy.
Before you create a weight loss menu for a week or a month, you need to:
- Assess your level of physical activity.
- Calculate the kcal norm for the day.
The level of physical activity can be:
- Minimum - sedentary work, no sports (coefficient 1.2).
- Light - sedentary work, but there are light workouts up to 3 times a week or long walks (coefficient 1.3).
- Medium - work that requires little physical effort, light training up to 5 times a week, morning or evening exercises (coefficient 1.5).
- High – work with physical activity, active lifestyle, intense sports up to 5 times a week (coefficient 1.7).
- Extremely high - hard physical labor, hard training every day (coefficient 2).
(9.99 * weight in kg) (6.25 * height in cm) - (4.92 * age in years) -161 * coefficient. physical activity
French diet for 1000 kcal
Considering food systems in which the energy value does not exceed 1000 kcal per day, we can identify several suitable ones.
One of them is the French diet. It is quite applicable to domestic conditions. And although French women do not usually engage in the tedious process of counting calories, moderation in food brought up from childhood allows them to enjoy life and remain slim. For them, proper nutrition is a way of life.
As for the mentioned maximum calorie content, the following approximate menu for five days can be taken as a sample:
If desired, the diet can be extended for two days; in this case, you will get a food system for a week. Then on the remaining days you can combine the menu from the previous ones. What’s good about this option is that everything is prepared from available products.
What foods can and cannot be eaten when eating properly for weight loss
Products are selected in accordance with the principles of proper nutrition (PN); a weekly menu for 1000 kcal per day for weight loss with recipes involves using only fresh products, avoiding semi-finished products and store-bought sauces. Spices are suitable in moderation. Mayonnaise is replaced with sour cream and natural yogurt. There are also many recipes for dietary sauces that add originality to the dish and contain a minimum of calories.
For drinking, the 1000 kcal diet recommends green tea and still mineral water.
Some people unnecessarily give up fish and meat, believing that such a restriction will speed up weight loss. But healthy weight loss is a diet containing foods with a high percentage of protein. Give preference to meat without skin and fat. Low-fat varieties of fish provide the body with nutrients that are easy to digest. A sufficient amount of protein helps maintain muscle mass and burn fat.
This week's 1000 calorie a day simple food diet menu contains healthy, low-fat foods. The term “portion” in her diet is explained as follows: food should be placed in a small container with a volume of 200–250 ml. A 1000 calorie diet for weight loss is balanced, contains the optimal amount of carbohydrates, proteins, and fats.
Can:
- seaweed;
- vegetables without starch;
- dietary meat (chicken/duck/turkey/rabbit);
- egg white;
- cereals (brown rice, wild rice, buckwheat; quinoa; bulgur; oatmeal; couscous);
- pasta (hard varieties up to 2 times a week);
- rye bread, multigrain;
- fats: red fish, low-fat white fish, cold-pressed olive/linseed oil, roasted nuts, egg yolk;
- seasonings;
- low-fat dairy and fermented milk products.
Possible in very small quantities:
- vegetables containing starch;
- cheese (fat content up to 30%);
- fruits in small quantities;
- cottage cheese.
It is forbidden:
- alcohol;
- corn;
- bakery;
- sugar.
Don't miss the most popular article in the section:
Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video lessons.
1000 calorie diet
It is also useful to have breakfast with various cereals and whole grain breads. For lunch, it is advisable to eat low-fat soup, a piece of meat or fish, seafood prepared without adding oil, and a vegetable salad. In the evening, it is recommended to focus on low-fat protein products.
For dinner, you can boil or bake meat or fish, accompanying the meal with a small amount of healthy carbohydrates, such as brown rice. Snack on low-fat cottage cheese, kefir, any freshly squeezed juices, as well as pure fruits and vegetables.
Diet “1000 calories”, 7 days, -4 kg
The basis of the diet is to count the calorie content of foods. This figure per day should not exceed kcal. The diet should contain both plant foods, vegetables, fruits, herbs, and animal products.
Nutrition should be balanced and contain the required amount of fats, carbohydrates, fats, and mineral supplements.
Should consist of slow carbohydrates, cereals, cereals and low-fat protein products. They take a long time to be processed by the body, provide energy for the whole day and satiate for a long time. At this time, it is necessary to eat liquid food: soups with fish or meat broth and stewed vegetables or lean meat.
When following an express diet, you must adhere to the following rules:. Nutritionists usually advise people to go on a diet during the holidays.
A working person will have to prepare meals at home and take them to work every day to avoid unnecessary high-calorie snacks.
