How to lose weight with the "1400 kcal" diet

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Proper nutrition is the best choice for those who plan to lose excess weight gradually and without consequences in the form of breakdowns. Calorie calculation in this system is individual for each person losing weight, but one nuance distinguishes the diet from others.

With thoughtful planning of your diet, you will definitely stay full and be able to indulge in unhealthy treats. See for yourself: this is an example of a menu for 1600 calories per day for women to lose weight at a psychologically comfortable pace.

Description of the “1400” system

Who is this diet suitable for? If you are one of the people who have tormented your body with various diets to no avail, and if you are tired of eating only buckwheat and drinking only kefir, then this system is for you! There is no need to doubt the effectiveness and think that without physical activity there will be no proper result. This is not true, you can eat delicious food, not exercise, and still lose weight.

Another special feature of the method is that during the process of losing weight, the body does not store energy and fats for future use. Studies have also shown that women on such a diet did not succumb to stressful situations, they did not fall into depression, as can be the case with grueling starvation.

A properly designed menu for 1400 calories per day is an ideal calculation for effective and, most importantly, safe weight loss. A balanced diet for weight loss, designed specifically for women, will help you lose weight effortlessly.

The system allows you to eat 5 times a day. The last meal should be calculated so that there are at least 4 hours left before bedtime. Of course, if you can’t plan the whole day, this is not a problem, because the method allows deviations of 15–20 minutes. If you cannot sleep due to hunger, which is quite possible in the first days, you can drink a glass of kefir, water or eat an apple.

O involves eating different foods. It is important to reduce portions and not overeat. It is also undesirable to consume chips, crackers, fast food, carbonated water, alcoholic beverages, processed foods, mayonnaise and other sauces. You need to add as many fresh vegetables, fruits, herbs, dairy products, as well as eggs, lean fish and meat to the menu. You need to drink clean water, juices, fruit drinks and compotes.

Diet for weight loss (with an example menu for 1600 kcal)

Diet is extremely important for losing weight. It helps you become disciplined and selective when choosing foods. The main condition is that this mode is comfortable for you. Why do you think people quit strict diets? Because they are inconvenient. An adequate calorie deficit and a comfortable diet consisting of your favorite healthy foods are the most successful weight loss strategy.

How often should you eat?

The distribution of foods throughout the day should be convenient for you, but the calorie deficit must be maintained. The optimal period of time between meals is 3-4 hours.

If you have a lot of excess weight and your calorie deficit exceeds 1500 kcal, then the best option would be split meals 5-6 times a day. If you are not overweight and your caloric deficit is below 1500 calories, then consider eating 3-4 times a day.

People who are heavier often have increased insulin secretion and difficulty controlling their appetite and will benefit more from smaller meals.

It will allow you to divide your daily caloric intake into a large number of meals, thereby maintaining satiety, normal sugar levels and avoiding overeating.

But splitting 1300-1400 calories into 5-6 meals and eating in tiny portions will not be easy.

What should breakfast be like?

Breakfast sets the tone for the whole day. After a long period of overnight hunger, the body needs nutrients. Having the right breakfast helps control your appetite throughout the day.

At night, the body reduces insulin secretion, and now imagine what will happen if you eat a large portion of carbohydrates in the morning - a high glycemic load, a rapid rise in blood sugar, a surge in insulin.

The slower carbohydrates are digested, the smaller the sugar spike will be. Protein, fats and fiber help slow down the absorption of carbohydrates.

Therefore, protein must be present in breakfast - at least 20 g. This is also due to the fact that the last meal of protein food was yesterday. When the body does not receive “building material” for a long time, it begins to use internal reserves - to destroy its own muscles.

A complete breakfast can be protein-carbohydrate or protein-fat. A protein-carbohydrate breakfast is suitable for people who are most active in the first half of the day. They work in mobile work or train. A protein-fat breakfast is suitable for people who are not used to eating in the morning, follow a low-carbohydrate diet, or are inactive in the morning.

Examples of a successful breakfast

Protein-carbohydrate breakfast:

Oatmeal with water and raisins, an omelette made from one whole egg and two whites;
Buckwheat porridge on water with chicken breast and vegetables.

Protein-fat breakfast:

Fried egg of two eggs and vegetable salad with butter;
Cottage cheese with berries and nuts.

10 minutes after breakfast you need to take vitamins and a fish oil supplement.

What can you eat for a snack?

The purpose of snacking is to maintain moderate blood sugar levels and avoid overeating and discomfort. It should include proteins and fiber-rich carbohydrates.

Examples of a successful snack:

Whole grain bread with cream cheese;
Vegetable salad with chicken breast and low-fat cheese;
Cottage cheese with berries or fruit;
Vegetable sticks and Greek yogurt sauce.

What should lunch be like?

Lunch is the largest meal of the day. By lunchtime you've already worked up an appetite, so the main task is not to overeat and ensure long-term satiety. For it, choose complex carbohydrates, proteins and vegetables. If you eat first courses, then consider the amount of carbohydrates in them.

For example, pureed pea soup contains much more carbohydrates than light vegetable soup without potatoes. There is no need to add additional carbohydrates to it. Aim for 20-30 g of protein, 10-15 g of fat and 30-40 g of carbohydrates.

Remember, you must fit within the framework of your balanced KBZHU.

Examples of a successful lunch

With the first course:

Pea soup, skinless chicken drumstick, fresh vegetable salad with butter;
Borscht with potatoes, toast made from bran or whole grain bread, vegetable stew with lean meat.

Without first course:

Brown rice with chicken and vegetables;
Buckwheat porridge with baked lean fish and vegetable salad;

Durum wheat pasta with lean meat and fresh vegetables.

Nutrition before and after training

Most people exercise after work, but not everyone has time to eat before training and make the big mistake of going to the gym hungry.

Fatigue accumulated during the day and low blood sugar levels due to a long period without food will not allow you to carry out an intensive exercise.

If you are doing strength training in the gym or with barbells and dumbbells at home, then you need to eat 1.5 hours or have a light snack 30 minutes before it starts. If you're doing a cardio workout or doing a video workout at home, you don't need to have an extra snack before your workout.

Examples of pre-workout meals

If you can eat normally in 1.5 hours:

Baked potatoes and baked lean fish with vegetables;
Sandwich made from whole grain or bran bread with chicken fillet and herbs.

If you can have a snack in 30-40 minutes:

Sweet and sour fruit (apple, orange, pineapple, pear or berries) and Greek yogurt;
Sweet and sour fruit and a portion of protein.

If you're hungry before a cardio workout, you can snack on fast-digesting proteins 30 minutes before:

Serving of whey protein;
Egg whites.

After training, you need to eat within an hour. If you are going straight home, then just having dinner is enough, but if after training you have some meetings and the next meal will not take place soon, then you should drink a portion of protein. You will satisfy physiological hunger and create favorable conditions for muscle recovery.

What should dinner be like?

The ideal dinner is light, since most people are inactive in the evenings and spend them at home. An exception may be people who have a light dinner that makes them wake up at night and sweep away the entire contents of the refrigerator. For such people, nutritionists recommend having a light breakfast and a hearty dinner within the daily caloric intake. The composition of a standard dinner is protein and carbohydrates from vegetables.

Examples of a successful dinner

Baked fish of moderate fat content and blanched vegetables;
Stewed liver and stewed vegetables with butter;
Omelette and vegetable salad.

What can you eat before bed?

The last meal should take place no later than two hours before bedtime. Choose light, protein-rich foods. Fermented milk products are ideal for a late snack; they will take care of your muscles and intestinal microflora during night hunger.

Examples of a successful late-night snack

A glass of kefir 1%;
A glass of natural unsweetened yogurt 1-2%;
A portion of low-fat cottage cheese.

You can add a sweetener based on stevia, vanilla, cocoa, bran or fiber to kefir, cottage cheese or yogurt, but it is better to abstain from fruits, honey and sugar.

Some tips from system developers

What should a 1400 calorie per day menu be like for women to lose weight? So, in order to lose 5 or more kilograms in a month, it is advisable to adhere to this system for at least a month. Don’t think that five kilograms will not be enough for such a period. Do not be surprised! Proper weight loss should be reasonable and slow, otherwise you can harm your health, and the skin will become flabby and sag a lot. It’s unlikely that anyone would like such a prospect. If you need to lose more than 5 kilograms, then you need to increase the course of the system, for example, for another month. The only rule is that there should be a short interval between courses. Ten days is enough.

A prerequisite is to drink clean water, at least two liters. Nutritionists have proven that the daily water intake per kg of weight should be 30 ml. Exactly water, excluding juices, soups and compotes.

Avoid sugar; add honey to coffee or tea. But those women who lead an active lifestyle can see the first results within a week. Note that sports will help you lose even more extra pounds.

Always keep a scale nearby. You need to constantly monitor your weight. Weigh yourself after waking up and before going to bed, keep a diary and write down the results there. The rate of weight loss depends on many factors: these are the characteristics of the body, the metabolic rate, metabolism, daily routine and, of course, adherence to the “1400” diet. If you decide to try the system not alone, but, for example, with a friend or sister, and you see that she has better results, you don’t need to give up. Remember that every body is different and everyone loses weight in their own way.

Simple recipes

Zucchini pancakes

If you're on a 1,400-calorie-a-day diet, you can make zucchini pancakes. To do this you will need the following ingredients:

0.3 kg zucchini;
20 grams of flour;
A small amount of natural yogurt;
1 egg.

The cooking process is as follows:

Zucchini is passed through a meat grinder;
After this, add the egg and flour;
The resulting mass is thoroughly mixed;
The pancakes are carefully fried on both sides in a preheated frying pan. Before serving, the dish is topped with yogurt that does not contain fruit fillers.

Chicken kebab

The 1,400 calorie per day menu also includes eating chicken kebab. It is prepared from the following products:

0.5 kg chicken fillet;
½ part pineapple;
1 red bell pepper;
Some lettuce leaves;
20 grams of parsley.

The step-by-step cooking scheme looks like this:

Chicken fillet, pepper and pineapple are cut into small pieces. They are strung on skewers in a certain sequence (pieces of meat, pineapple slices, pepper).
The shish kebab needs to be grilled for ten minutes.
Before serving, place the kebab on lettuce leaves and sprinkle with finely chopped parsley.

Fish with rice in Portuguese

The menu for 1400 calories a day is varied. You can also treat yourself to fish and rice in Portuguese style. To prepare one serving of the dish you will need:

50 grams of rice;
0.1 kg cod;
1 onion;
1 tomato;
2 garlic cloves;
A little parsley.

First, the rice is boiled until half cooked. It is seasoned with onions, which are pre-sautéed in a frying pan. Then add tomatoes cut into neat slices, chopped garlic, and parsley. After this, raw cod, cut into small pieces, is placed on the rice. Portuguese rice should be simmered over low heat for 20 minutes.

Salmon carpaccio

One of the 1,400-calorie-a-day diet dishes is lightly salted salmon carpaccio. To prepare one serving of fish you need:

70 grams of lightly salted salmon;
80 grams of cucumber;
Arugula;
2 tablespoons of yogurt without fruit fillings.

Be sure to read: Features of the bread diet

First, the fish is cut into thin slices, which are placed on the edges of the plate. Carefully sliced cucumber is evenly distributed in the middle of the plate. The fish is decorated with arugula leaves and seasoned with yogurt.

Vegetarian cabbage soup

To prepare two servings of vegetarian cabbage soup you will need the following ingredients:

0.15 kg of white cabbage;
80 grams of potatoes;
30 grams of carrots;
A little onion;
50 grams of tomatoes;
Green onions;
Water.

Potatoes and onions need to be cut into cubes. After this, the vegetable pieces are immersed in boiling water. They need to be cooked for 5 minutes. After this, add shredded cabbage, tomato or a small amount of tomato puree to the pan. Then the soup needs to be cooked for another 10 minutes.

Before eating, sprinkle the dish with finely chopped green onions. You can season vegetarian cabbage soup with natural yogurt.

Fish aspic

One of the menu options for 1,400 calories per day also includes fish aspic. One serving of the dish contains:

0.1 kg fish fillet;
200 ml water;
A teaspoon of gelatin;
½ boiled carrots;
1 egg;
A little parsley.

Fish aspic is prepared as follows:

You need to take fish fillet. It is boiled over low heat.
The finished fish must be carefully removed from the broth and cooled.
Gelatin is dissolved in 200 ml of water. The resulting mass is brought to a boil.
A thin layer of gelatin jelly is poured into the bottom of a small mold and allowed to harden.
After this, you need to put carrots cut into stars, slices of egg, parsley, and a piece of fish fillet on top.
The resulting dish is filled with the remaining jelly.
The aspic must be placed in the refrigerator so that it has time to harden.

Let's look at the menu for the week

This is the 1400 calorie per day menu for women that is most optimal for quick weight loss.

The first day:

1. For breakfast, 30 g of low-fat cottage cheese or cheese, 50 g of whole grain bread, 40 g of oatmeal cooked in water. If desired, dried fruits, berries, and honey are added to the porridge. 2. For lunch, 100 g of buckwheat porridge, 150 g of boiled chicken fillet, salad of fresh cucumbers and tomatoes. 3. For dinner, 200 g of low-fat cottage cheese or a sandwich with cheese, tea without sugar. 4. Snack: nuts - no more than 25 g, kefir or yogurt (glass).

Day two:
1. For breakfast, 1 hard-boiled egg, cheesecakes - 150 g, tea without sugar. 2. For lunch, 160 g of fish (can be steamed or boiled), 150 g of boiled rice, vegetable salad (cabbage, cucumbers and greens). 3. For dinner, 150 g of chicken fillet (boiled or steamed), vegetable stew (zucchini, broccoli, potatoes) 200 g. 4. Snack should consist of a glass of yogurt and 50 g of crackers.

Day three:

1. Breakfast – a glass of kefir or yogurt, 100 g of buckwheat porridge, cooked in water. 2. For lunch, 150 g of river fish soup (crucian carp, pike perch, perch, carp), 100 g of buckwheat, a piece of boiled fish. 3. For dinner - salad of Chinese cabbage, cucumbers and tomatoes. For better digestion, the salad can be seasoned with olive oil and sprinkled with flax seeds. 4. Snack: dried apricots, raisins, prunes (no more than 30 g), a glass of yogurt.

Day four:

1. For breakfast: omelet – 200 g, 150 g of rice porridge (with water), unsweetened tea. 2. For lunch – stewed vegetables with homemade noodles 200 g, 150 ml of champignon soup. 3. For dinner: salmon baked in foil - 150 g, fresh tomatoes - 150 g. 4. Snack: 100 g apples, 250 ml kefir, 30 g pistachios.

Day five:

1. For breakfast – zucchini pancakes – 150 g, 60 g of rye bread. 2. For lunch - 100 g of boiled chicken or baked salmon, fresh vegetable salad - 150 g, vegetable soup - 200 ml (any vegetables can be added to the soup). 3. For dinner, 150 g of vegetable salad and boiled chicken fillet. 4. Snack: 100 g low-fat cottage cheese, apple or pear.

Day six:

1. Breakfast. Carrot-apple or carrot-apricot juice (glass), 2 eggs, cucumber and herb salad. 2. Lunch. Vegetable soup 200 ml (be sure to add pumpkin, bell pepper and carrots), boiled fish (preferably fatty varieties) 150 g, salad of canned peas, boiled carrots and eggs, seasoned with sunflower oil (no more than 200 g). 3. Dinner. Cucumber and tomato salad (200 g), boiled chicken (150 g), tea without sugar. 4. For a snack, 150 g of muesli and dried fruit compote are suitable.

1600 calorie per day diet

A special diet with a menu of 1600 calories per day will allow you to see results within a week. The menu was developed by Russian nutritionists. The diet is designed for people who want to lose weight quickly and without much effort; it will not harm your health, as it is based on the principles of a balanced diet.

We recommend reading: 1500 calorie per day diet

The essence of the diet

The 1600 calorie per day diet menu is designed taking into account the daily needs of the human body, guarantees weight loss by maintaining a strict balance between the energy entering the body and expended, promoting its self-rejuvenation and cleansing and allowing weight loss not only naturally and quickly, but also without harm to health.

The 1600 calorie diet menu includes the necessary amount of fats and carbohydrates, minerals and vitamins, which allows you not only to lose weight, but also maintain an active lifestyle.

Grocery list

The diet menu includes the following foods:

Cereals (wheat, rice, buckwheat);
Milk and dairy products (yogurt, kefir, cottage cheese, cheese);
Dried fruits (raisins, dried apricots, prunes);
Fresh fruits (apple, banana);
Meat (chicken, turkey, beef);
Vegetables (tomatoes, cucumbers, cabbage, potatoes, carrots, bell peppers);
Fish;
Whole wheat bread.

Any diet involves excluding sweets, flour and fatty foods. However, the right combination of products adds variety to the menu and saturates the body with useful substances. In a week, with a properly balanced diet, up to 4 kg per week is lost.

Diet menu for the week

The first day

Breakfast. Millet porridge with milk and honey, without butter. Green apple. Green tea, dried fruits;
Snack. A glass of kefir, a slice of cheese with a slice of whole grain bread;
Dinner. Vegetable cabbage soup. Two slices of whole grain bread. Cucumber salad dressed with yogurt. Green tea;
Snack. A handful of dried apricots, low-fat cottage cheese;
Dinner. Peppers stuffed with rice and chicken breast. Tomato salad with vegetable oil.

Second day

Breakfast. Buckwheat porridge with milk. A slice of cheese. Fresh cucumber. Tea;
Snack. Fruit salad with yogurt;
Dinner. Beetroot soup. Stewed chicken breast with rice. Green tea;
Snack. A glass of fermented baked milk. Green apple;
Dinner. Salad of cucumbers and tomatoes with vegetable oil.

Day three

Breakfast. Oatmeal with milk and honey, without butter. Green apple. Tea;
Snack. Banana. A glass of kefir;
Dinner. Turkey fillet stewed with bell peppers, onions, carrots and buckwheat. A slice of whole grain bread. A glass of tomato juice;
Snack. Cucumber and herb salad with vegetable oil;
Dinner. Baked salmon with vegetables.

Day four

Breakfast. Corn flakes with milk and honey. Green apple;
Snack. Cottage cheese with dried fruits;
Lunch: Beef-stuffed peppers with boiled potatoes. Fresh cabbage salad with cucumber, carrots and onions, dressed with vegetable oil. Green tea;
Snack. A glass of fermented baked milk. Banana;
Dinner. Fish stew with vegetables. Green tea.

Day five

Breakfast. Rice porridge with milk, raisins and honey. Tomato juice. A loaf of bread;
Snack. Baked apple with honey;
Dinner. Vegetable cabbage soup. Two slices of whole grain bread. Cucumber and tomato salad. Tea;
Snack. A glass of kefir. A slice of cheese;
Dinner. Stewed salmon. Tomato and yogurt salad.

Day six

Breakfast. A glass of milk with dried fruits. A slice of cheese with bread. Green tea;
Snack. Banana;
Dinner. Potato soup with chicken broth. Two slices of whole grain bread. Cabbage and carrot salad. Boiled egg;
Snack. A handful of dried apricots or raisins;
Dinner. Baked tuna. Fresh cucumber.

Day seven

Breakfast. A slice of cheese with bread. A glass of kefir;
Snack. Mix cottage cheese with grated carrots and season with yogurt;
Dinner. Turkey breast stewed with cabbage and rice. Tomato juice;
Snack. Fruit salad;
Dinner. Dried fruits. A glass of fermented baked milk.

Dish recipes

Stuffed peppers with rice and chicken breast

Boil the rice until half cooked. Twist the chicken breast. Mix minced meat with rice. Add salt. Stuff the pepper. Boil in lightly salted water. Until soft.

Beetroot

Grate the beets and carrots on a medium grater. Cook in chicken broth with onions until tender.

Braised chicken breast with rice

Wash the breast, cut into pieces. Pour a tablespoon of vegetable oil into a saucepan and fry the onions and carrots. Add chicken. Add salt. Add a glass of rice, two glasses of water. Mix. Boil. Reduce heat. Simmer with the lid closed until done.

Turkey fillet stewed with bell peppers, onions, carrots and buckwheat

Turkey fillet, bell pepper, onion cut into cubes. Grate the carrots on a medium grater. Fry onions and carrots in a saucepan. Add turkey fillet. Fry. Add pepper. Add a glass of buckwheat. Pour two glasses of water. Add salt. Simmer over low heat until done.

Baked salmon with vegetables

Wash and clean the salmon. Sprinkle with lemon juice and salt. Cut potatoes, onions, carrots, bell peppers into small cubes. Transfer to salmon. Wrap in foil. Bake in the oven until done.

Fish stew with vegetables

Clean the tuna and fillet it. Pour water so that it covers the fish to the middle. Bring to a boil, add salt. Reduce heat. Add chopped onion and grated carrots. Simmer until done.

Useful tips

It is not necessary to adhere to exactly this nutrition plan, the days of the week can be swapped, the ingredients can also be alternated in your own way;
Weigh yourself once a week, in the morning, on an empty stomach;
It is important to maintain an optimal fluid level during orgasm, so you should drink 2 liters of fluid per day, including soups and tea;
If you follow proper nutritional principles, the result will be noticeable within a week.

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Power system “1400”: what will be the result?

By choosing a menu for 1,400 calories per day, you will definitely be able to lose 5 or more kilograms in a month. For most women, this is truly a challenge, because losing weight requires strong motivation and willpower. But as soon as the first desired results appear, you can be sure that you will want to repeat the diet again; in some cases, such a system becomes habitual.

To prevent the weight from returning, you don’t need to eat everything immediately after leaving the diet. Gradually increase your caloric intake and introduce into your diet those foods that you think are necessary. Only in this case will the arrows on the scales be stable.

Nutritionists have calculated that thanks to a menu of 1,400 calories per day, women can lose excess weight without harm to their health. The diet can be slightly adjusted, it is important to maintain calorie content.

By the way, there are now special applications for gadgets that allow you to count calories. Don't wait for a special day, start your diet right now! There are no barriers to healthy and effective weight loss. We wish that proper nutrition becomes the basis of a healthy lifestyle!

Do you think that in order to lose weight, you need to suffer and eat unsalted, unsweetened oatmeal and occasionally allow yourself a green apple? Broad Bone, of course, is against such dangerous misconceptions - you need to live and lose weight in pleasure, with a wide smile on your face, joy in your eyes and without a huge hole in your wallet