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Low calorie diet – weekly menu

Low calorie diet - weekly menu

If you are not satisfied with your appearance, and in the store you are told “we do not have large sizes”, if in the transport and on the street, “woman” / “man” are heading towards you, and you are still very young, then It’s time to lose weight.

Losing weight is not a shame, it is not a fad or a hard job. Weight loss is, above all, harmony with yourself, your body and your health. After all, excess weight often causes many diseases and leads to a deterioration in the quality of life.

When you are still young, you should get used to eating moderately and correctly, competently paint your daily diet, follow the rules of a balanced diet and organize a day of fasting once a week. For the purpose of prophylaxis, many people try, once a few months, to adhere to a child with few calories whose menu strictly prohibits fatty foods.

Repeat it must be at least 1 time per year.

Low calorie diet

On the Internet you can find many ways to calculate your body mass index. With the same question, you should contact your doctor if you think your weight is already above average. If you yourself with the help of formulas or an endocrinologist has determined that you are obese, then you definitely need to lose weight.

Depending on the severity of things, you must determine the degree of impact on your body. That is, choose the “severity” of the diet. In obesity, the use of a low-calorie diet is often suggested, which is not so easy to follow.

The reviews say that the complexity is only addictive during the first 2-3 days.

What is it

Low calorie diet: what is it? Based on the name of the diet itself, we can say that it is Low-fat and fast carbohydrate feeding system.

The diet is not based on general recommendations (the so-called “intuitive nutrition”), but on the calculation of calories, which, among other things, help to discipline. Among the doctors, recommendations were made regarding calorie diets for different degrees of obesity.

So, for example, with first degree obesity. To lose weight you can eat at 1500 kcal per day., the second – 1200 kcal, the third – up to 1000, but generally 800 kcal and bed rest are recommended.

People who do not face calorie counting do not really know what kind of foods contain calories, and the previous figures often do not tell them anything. Before the first online calculator and before the first attempt to calculate everything that was eaten in a day.

Then the shock arrives and the question arises: how can you live for 800 kcal? You can, and do not even starve at the same time.

One only has to choose the correct list of products.

List of allowed products

Low calorie diet - weekly menu

Often, people are afraid of dieting, not because they fear a possible hunger strike, they are afraid of having to change something. The rejection of sweet, flour and fats causes stress.

Very often, this stress is only moral, because your body, unlike your brain, understands that proper nutrition will benefit you. Perfectly assimilate vegetables and fruits, instead of the endless buns and mayonnaise. Therefore, when going on a diet, even if it is low in calories, with imagination and enthusiasm, you quickly realize that not only do you not die of hunger, but you also notice that your body responds to what happens changes

To prepare yourself morally, you must decide what you can and can not eat.

The list of products for the low calorie diet is simple and diverse:

  • All vegetables, except potatoes and corn.
  • All fruits, except bananas, figs and dates.
  • Nuts in small quantities.
  • Green vegetables – polka dots and beans asparagus
  • Grains: oats, buckwheat, bulgur, barley rice, unpolished or brown
  • Non-fat dairy products and fermented milk products.
  • Eggs and quail eggs.
  • Boiled, boiled or steamed lean meat: chicken, rabbit, turkey, quail, beef
  • White fish low fat fish
  • In a limited amount of vegetable oils.
  • Moderately dried fruits, raw seeds of a sunflower and pumpkin, flax, sesame.
  • Stevia, as a sweetener.

With respect to dried fruits, vegetable oil, nuts, seeds and flax seeds, they all contain enough body fat for the body, and are designed to keep the intestines, prevent constipation, ensure normal peristalsis, healthy skin , nails, vision and other important functions. .

Menu for the week

Low calorie diet - weekly menu

Although a low calorie diet implies limitations, but after having worked a little, you can prepare your own menu for a week with low fat content. The recipes can be found a little below and, eventually, make them yourself.

Most importantly, the diet should be balanced with respect to protein and carbohydrate content.

Low calorie diet – weekly menu:

The first day of a low-calorie diet.

First breakfast Tortilla without butter, with a content of 1 yolk and two belko + a cup of low-fat kefir, which can be added to the tortilla, which will add a moderate cheese flavor to the dish. You can also cut vegetables and any vegetables in an omelet.

Wash with herbal tea or coffee without sugar (if there are no violations of the cardiovascular system).

Second breakfast: a fruit without sugar or a glass of sweet and sour berries.

Lean soup – 150 g, salad of fresh raw vegetables or sauerkraut – 50 g, boiled and steamed meat with buckwheat (preferably steamed at sunset) -150 g, compote or jelly – 100 ml.

Tea time Two or three stalks of celery or fresh cucumber.

Dinner Steamed chicken breast with carrots, zucchini, asparagus or chicken chops 75 g and tea with stevia.

Bedtime Apple without sugar, or a glass of bio-kefir, two or three nuts, or 30 g of sunflower seeds.

The second day of a low-calorie diet.

First breakfast: Salad of parsley, fresh spinach, tomatoes, cucumbers – 150 g, sea bass baked in aluminum foil without salt, marinated in lemon juice with thyme – 75 g, tea with stevia

Second breakfast: 1 medium grapefruit (can be a small orange)

lunch Vegetable soup with semolina – 200 g, steam dumplings – 100 g, apricot or plum juice without pulp – 200 ml

Tea time medium carrot: you can grate and add a slice of grated apple to taste

Dinner Eggplant stewed with tomato and celery root (you can use a little hot pepper) -150 g, cooked rabbit meatballs – 120 g, tea with stevia.

Bedtime Kefir or skimmed plums.

The third day of a low-calorie diet.

First breakfast Boiled chicken breast – 100 g, tomato juice -150 g or 2 fresh fruits, chamomile tea

Second breakfast: Herbal tea and 2 breads.

lunch Red Borscht – 200 g, steamed beef or quail – 60-75 g, buckwheat paste of solid varieties – 100 g, compote – 200 ml

Tea time Boiled beets – 100g

Dinner Baked: zucchini, aubergines, tomatoes, sweet peppers) – 150 g, potass of boiled fish, tea

Bedtime 150 ml of juice without apple or apricot pulp, 1-2 nuts.

The fourth day of a low-calorie diet.

First breakfast Baked sweet peppers, tomatoes, asparagus – 100 g, curd cheese or low-fat cottage cheese dumplings – 200 g, sugar-free compote of apples and strawberries

Second breakfast: Steamed oatmeal milkshakes, strawberries and water.

lunch Rassolnik – 200 g, veal rolls with steamed plums – 120 g, boiled or fresh vegetables – 100 g and stewed berries with stevia

Afternoon tea: one more milkshake (to work it can be done in a liter thermos and divided into two parts)

Dinner Millet porridge with finely cleaned pumpkin, boiled in water (boil the stevia first in water) – 200 g, apple or apple juice – 100 g

Bedtime Kefir without fat two or three plums or dried apricots.

The fifth day of a low-calorie diet.

First breakfast Pike – 50 g, buckwheat – 100 g, cucumber and sea buckthorn broth

Second breakfast: A fruit (apple or orange) or a glass of fresh berries (strawberries, blueberries, blueberries).

Lunch: Baked onion, celery root, carrots, broccoli – 100 g, fish soup (be sure to remove the fat before cooking) – 200 g, boiled fish – 100 g, fruit compote without sugar

Tea time Celery stalk, tomato, cucumber

Dinner Steamed meat dumplings – 100 g, spinach, parsley, tomatoes, cauliflower – 100 g, kefir bio – 50 g,

Bedtime Apple juice – 200 ml, kefir with flax seeds.

The sixth day of a low-calorie diet.

First breakfast Fresh salad of cabbage, carrot, beetroot and apple – 100 g (exclude butter from the dressing), 2 eggs, a glass of fat-free kefir

Second breakfast: Grated apple and carrot in the form of a salad.

lunch Salad with sour cream (1 tablespoon L.10%) – Tomatoes, broccoli, sliced ​​zucchini, cucumbers, sweet pepper – 150 g, lean borscht – 200 g, boiled breast – 70 g, a glass of fruit juice – 150 ml

Tea time apple with natural yogurt

Dinner Steamed Rabbit Meat – 100 g, Fresh Cucumber Salad, Dill, Celery Stem, Tomatoes.

Bedtime: nuts or green apple without sugar.

The seventh day of a low calorie diet is being downloaded.

The discharge can be done in apples, kefir, cucumbers, infusions, carrots, one kilogram and a half of products divided into five receptions. Or a liter and a half of 1-2.5% kefir, also for five receptions. You can prepare a day of fasting with porridge: oats or buckwheat, steamed, 30-50 grams of cereal per serving (only five receptions).

You can have tea with stevia and mineral water.

Advice for children

Low calorie diet - weekly menu

A diet low in calories and low in fat for children is perfect, since it contains the entire complex of vitamins and minerals, carbohydrates and proteins. In this case, the minimum amount of fat can be compensated by taking Omega-3 and Omega-6.

The calorie-reduced diet menu for children may differ in a large number of dairy products, instead of meat. It should not be forgotten that milk must be skimmed.

Breakfast recipe with milk protein: Cottage cheese churned in a blender with the addition of the concentrated decoction of stevia and dried fruit will completely replace any other type of food in the morning in terms of calories.

Other idea: Tortilla with berries. Take an egg, add a third of a glass of stevia broth and beat.

Pour the mixture into a non-stick pan, place fresh or frozen raspberries or strawberries on top. As an option – pieces of frozen plum or quince.

Such sweet morning meal will attract any child.

As an appetizer A child can be given apples, fruit purées, smoothies to school.

Smoothies are a unique product, at least because you can hide anything in them. For example, children do not like vegetables, but how do they eat? You can hide in a milkshake. In a blender, mix skim milk, a tablespoon of oatmeal, a couple of dried apricots or dried pineapple, and … a couple of stalks of celery.

Cucumber shakes can be made on the basis of water or kefir.

Healthy boiled or baked vegetables for a child on a low-calorie diet are not necessarily broccoli, zucchini or eggplant. A raw or boiled carrot, beet or cherry tomato can serve as a tasty garnish.

The vegetables and aubergines that children hate can become noodles. Simply chop the grated fruits for the Korean carrots, then marinate in soy sauce and bake in the oven.

The cabbage rich in fiber can be made into meatballs by mixing the cabbage cut into small pieces with the minced meat.

So that the child does not suffer without sweets, he can make homemade chocolates. Take the dried fruits, nuts and seeds. Gradually add orange juice or apple, to knead a thick dough.

Divide it into small portions, roll balls, turn them into wheat fiber, milk thistle or flax seeds. More liquid mixture can be stored in the refrigerator and spread on cookies for a snack.

The soups may be without meat, but in the second chicken or fish broth. One of the most delicious and healthy fish soups is obtained in the salmon crests.

The latter also has the sweet taste inherent in red fish.

Options for low calorie breakfasts: oatmeal with fruit, protein omelette, rice porridge with vegetables, buckwheat with cottage cheese and milk, casserole of cottage cheese (maximum 5% fat), pumpkin pancakes with plain yogurt.

Options for low calorie snacks: apple, plum, apricot, cucumber, tomato, natural yogurt, kefir, cottage cheese casserole, dietetic bread.

Options for low calorie dinners: Vegetable soup with boiled chicken, steamed beef with salad (spinach, tomatoes, cucumbers, parsley), varieties of lean white fish baked with roasted vegetables (sweet peppers, tomatoes, zucchini, celery root), stewed turkey with green beans, spinach, tomatoes, onions.

Options for low calorie dinners: protein omelet with raw vegetables, ricotta with fruit or berries, boiled meat (chicken, turkey, beef, fish, rabbit) with baked or steamed vegetables.

The recipes for a diet low in calories are perfect for those who monitor the state of the thyroid gland and are familiar with diseases such as diabetes. In addition to the hypocholesterole diet, the hypocaloric rule excludes frying in any form, but apart from that, it inhibits fats.

Therefore, all recipes for a low calorie diet include cooking, stewing and roasting.

Calories baked in fish:

Low calorie diet - weekly menu

Lean fish marinated in lemon juice with the addition of sea salt, stuffed with thyme and / or tarragon, sliced ​​lemon, wrapped in aluminum foil and baked in the oven for 15-20 minutes.

Meat rolls with prunes:

Low calorie diet - weekly menu

Chicken breast, cut lengthwise in two thin pieces, additionally beaten, pour with lemon juice or soy sauce, put prunes or dried apricots, roll and roll. You can cut a toothpick, or wrap the thread.

After that, bake in foil in the oven for 50 minutes.

Steamed meatballs:

Low calorie diet - weekly menu

Chopped meat of lean meat or fish, season with spices, add an egg and a bit of ground oats or rice. Knead well, after which the meatballs are formed, wetting the hands in water and wrapping them in the same oatmeal. Cook for a couple of 45 minutes.

In the meatballs, you can add some steam buckwheat or oatmeal.

Baked Vegetables:

Low calorie diet - weekly menu

For a low calorie diet, any seasonal food available is adequate. In my way, clean, seasoned with lemon juice or soy sauce, you can Dizhen mustard.

The main thing: so that the vegetables do not stick to the baking sheet or the mold while baking without oil, cover the bottom of the baking paper or use a cover.

Brush Salad:

Low calorie diet - weekly menu

In any proportion: fresh cabbage, small beet, raw straws, celery in straws (better than the stem), morkny straws in straws, can be sweet pepper, sour apple in straws, pomegranate seeds, onion and other vegetables. Season with soy sauce with Dizha mustard.

Sitting on such a diet can not be longer than six months, the menu of a low calorie diet may vary, but note a small portion, fractioned meals and the basic principle of cooking. The output of the diet should be carried out, gradually increasing the caloric content, but not at the expense of sweet or fat.

Little by little, you can introduce low-fat cottage cheese, eggs and cheese. Potatoes and beans come in once a week. Slowly add vegetable or flaxseed oil in a dressing for salads and vegetables when baking.

Also from once a week to introduce bananas and pears.

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