Hypocaloric diet low in fat
If you are dissatisfied with your appearance, and in the store you are told "we do not have large sizes", if in the transport and on the street you are treated by a "woman" / "man", and you are still so few years, it's time to lose weight.
Losing weight is not a shame, it's not a tribute to fashion and not hard labor. Weight loss is first and foremost harmony with oneself, your body and health. After all, very often excess weight causes many diseases and leads to a deterioration in the quality of life. As a young man, you should teach yourself to eat moderately and correctly, correctly paint your daily diet, follow the rules of a balanced diet and once a week arrange a fasting day. Very many in order to prevent 1 once in a few months try to adhere to a hypocaloric diet, the menu of which strictly prohibits fatty foods. Repeat it should be at least 1 once a year.
In the Internet, you can find a lot of ways to calculate your body mass index. With the same question, you should consult a doctor if you feel that your weight is already above average. If you yourself with the help of formulas or a doctor-endocrinologist have determined that you have obesity, then you definitely need to lose weight. Depending on how serious the situation is, it is necessary to determine the degree of impact on your body. That is, choose the "strictness" of the diet. With obesity, it is often suggested to use a hypocaloric diet, which is not so easy to follow. Reviews say that the difficulty is only in getting used to the first 2-3 days.
What it is?
A hypokaloric diet – what is it? Based on the name of the diet itself, it can be said that this a low-fat and fast carbohydrate diet system. The diet is not based on general recommendations (the so-called "intuitive nutrition"), but on calculating calories, which, among other things, help to discipline themselves. Among the doctors adopted recommendations on the calorie diet for different degrees of obesity. So for example, with obesity of the first degree for weight reduction you can eat on 1500 kcal per day, the second – 1200 kcal, the third – up to 1000, but usually advise and do 800 kcal and bed rest.
People who have not met the calorie count, do not quite imagine what the amount of food is in calories, and the above figures often do not tell them anything. Before the first online calculator and before the first attempt to calculate everything that was eaten for the day. Then comes the shock and the question arises – how can you live on 800 kcal? You can, and do not even go hungry. It is only necessary to choose the right product list.
List of allowed products
Often people are afraid of diets not because they are afraid of a possible hunger strike, they are afraid of having to change something. Refusal of sweet, flour and fat causes stress. Most often, this stress is only moral, because your body, unlike your brain, understands that proper nutrition will do him good. He perfectly assimilates vegetables and fruits, instead of endless rolls and mayonnaise. Therefore, coming to a diet, even hypocaloric, with imagination and enthusiasm, you will very quickly realize that not only do not starve, but also notice that your body gratefully responds to what is happening changes. To prepare yourself morally, you should decide what you can and what you can not eat.
The list of products for a hypocaloric diet is both simple and diverse:
- All vegetables, except potatoes and corn;
- All fruits, except for bananas, figs and dates;
- Dried fruits in small quantities;
- Green beans – peas and asparagus beans;
- Cereals: oatmeal, buckwheat, bulgur, pearl barley rice not polished or brown;
- Low-fat dairy and sour-milk products;
- Chicken and quail eggs;
- Lean meat boiled, baked or steamed: chicken, rabbit, turkey, quail, beef;
- Low-fat fish of white varieties;
- In a limited number of vegetable oils;
- Nuts are moderately raw, seeds of sunflower and pumpkin, flax, sesame;
- Stevia is like a sweetener.
With regard to dried fruits, vegetable oil, nuts, seeds and flax seeds, they all contain enough fat for the body, and this is intended to maintain your bowel normally, prevent constipation, provide normal peristalsis, healthy skin, nails, eyesight and other important functions .
Menu for the week
Although the hypocaloric diet also implies limitations, but with a little skill, you can make your own menu for a week with a low fat content. Recipes can be found a little lower, and eventually come up with them yourself. The most important thing is that the diet should be balanced with regard to the content of proteins and carbohydrates.
Hypocaloric diet – menu for the week:
The first day of a hypocaloric diet.
First breakfast: Omelet without oil, with 1 yolk and two protein + one glass of skimmed yogurt, which can be added to the omelet, which will add a moderate flavor to the dish. In the omelet you can also cut greens and any vegetables. Drink herbal tea, or coffee without sugar (if there are no violations of the cardiovascular system).
Lunch: one unsweet fruit or a glass of sweet and sour berries.
Lenten soup – 150 g, salad of fresh raw vegetables or sauerkraut – 50 g, boiled / steamed beef with buckwheat (preferably steamed from the evening) -150 g, compote or jelly – 100 ml.
Snack: Two or three stalks of celery or fresh cucumber.
Dinner: steamed chicken breast with carrots, zucchini, asparagus or chicken cutlets 75 g and tea with stevia.
Before bedtime: apple unsweetened, or a glass of bio-kefir, two or three walnuts, or 30 g of sunflower seeds.
The second day of a hypocaloric diet.
First breakfast: Salad of parsley, fresh spinach, tomatoes, cucumbers – 150 g, seabass fish baked in foil without salt, pickled in lemon juice with thyme – 75 g, tea with stevia;
Lunch: 1 medium grapefruit (you can have a small orange);
Lunch: vegetable soup with cereal – 200 g, steam meatballs – 100 g, apricot or plum juice without pulp – 200 ml;
Snack: average carrots – you can grate and add a piece of grated apple for taste;
Dinner: stewed aubergines with tomatoes and celery root (you can have a little hot pepper) -150 g, boiled rabbit meatballs – 120 g, tea with stevia.
Before bedtime: fat-free yogurt or plums.
The third day of a hypocaloric diet.
First breakfast: Boiled chicken breast – 100 g, tomato juice -150 g or 2 fresh fruit, chamomile tea;
Lunch: Herbal tea and 2 loaf;
Lunch: red borscht – 200g, steamed beef or quail – 60-75 g, buckwheat pasta from hard varieties – 100 g, compote – 200 ml
Dinner: Baked: zucchini, eggplant, tomato, sweet pepper) – 150 g, boiled potatoes fish, tea;
Before bedtime: 150 ml of juice without pulp from apple or apricot, 1-2 walnut nut.
The fourth day of a hypocaloric diet.
First breakfast: baked sweet peppers, tomatoes, asparagus – 100 g, sour croutons or vareniki of low-fat cottage cheese – 200 g, unsweetened compote of apples and strawberries;
Lunch: smoothies from steamed oatmeal, berries of strawberries and water.
Lunch: Rassolnik – 200 g, beef rolls with prunes for a couple – 120 g, vegetables boiled or fresh – 100 g and berry compote with stevia;
Afternoon snack: another smoothie (you can make a liter thermos bottle and divide into two parts);
Dinner: Porridge of millet with finely grated pumpkin, boiled on water (you can first boil the stevia in water) – 200 g, apple or apple juice – 100 g;
Before bedtime: Low-fat kefir two or three prunes or dried apricots.
The fifth day of a hypocaloric diet.
First breakfast: pike – 50 g, buckwheat -100 g, cucumber and sea-buckthorn broth;
Lunch: One fruit (apple or orange) or a glass of fresh berries (strawberries, blueberries, blueberries).
Dinner: Baked onions, celery root, carrots, broccoli – 100 g, fish soup (fat must be removed before cooking) – 200 g, boiled fish – 100 g, fruit compote without sugar;
Snack: stalk of celery, tomato, cucumber;
Dinner: beef fried meat on a steak – 100 g, spinach, parsley, tomatoes, cauliflower – 100 g, bio kefir – 50 g,
Before bedtime: apple juice – 200 ml, kefir with linseed;
The sixth day of a hypocaloric diet.
First breakfast: Salad of fresh cabbage, carrots, beets and apples – 100 g (exclude butter from the dressing), 2 eggs, a glass of skimmed yogurt;
Lunch: apple and carrot on a grater in the form of a salad;
Lunch: Salad with sour cream (1 st.l.10%) – tomatoes, broccoli, thinly cut courgettes, cucumbers, sweet pepper – 150 g, lean borscht – 200 g, boiled breast – 70 g, glass of fruit juice – 150 ml;
Snack: apple with natural yoghurt;
Dinner: meat of a rabbit for a couple – 100 g, salad of fresh cucumbers, dill, celery stalk, tomatoes.
Before going to bed: dried fruit or unsweetened green apple.
The seventh day of the hypocaloric diet is discharge.
Unloading can be done on apples, kefir, cucumbers, herbal teas, carrots – a half kilogram of products are divided into five receptions. Or one and a half liters of 1-2,5% kefir – also for five receptions. It is possible to make a fasting day on porridges – oatmeal or buckwheat, steaming 30-50 g porridge for one reception (only five receptions). You can drink tea with stevia and mineral water.
Tips for children
A hypocaloric diet with a low fat content for children is perfect, because it contains a whole complex of vitamins and minerals, carbohydrates and protein. At the same time, the minimum amount of fats can be compensated for by taking Omega-3 and Omega-6.
The menu of a hypocaloric diet for children can be characterized by a large number of dairy products, instead of meat. In this case, do not forget that milk should be fat-free.
Milk protein meal recipe: Whipped in a blender cottage cheese with the addition of concentrated decoction of stevia and dried fruits will completely replace the caloric content of any other variant of the morning meal.
Another idea: an omelette with berries. Take one egg, add a third of a glass of Stevia decoction and whisk. Pour the mixture into a non-stick frying pan, place fresh or frozen berries of raspberries or strawberries on top. As an option – slices of frozen plum or quince. Such a sweet morning dish will appeal to any child.
How to snack a child in school can be given with apples, fruit purees, do smoothies.
Smoothies are a unique product, even if you can hide anything in it. For example, children do not like vegetables, but how to make them eat? You can hide in smoothies. Mix in a blender skim milk, a spoonful of oat flakes, a couple of dried apricots or dried pineapple, and . a couple of celery stalks. Smoothies with cucumber can be done on the basis of water or kefir.
Useful boiled or baked vegetables for a child with a hypocaloric diet, it is not necessarily broccoli, zucchini or eggplant. A baby can be served with raw or boiled baby-carrots, beets, cherry tomatoes. Of the zucchini and eggplants hated by the children, it is possible to make vegetable noodles. It is enough to cut the grated fruits for Korean carrots, then marinate in soy sauce and bake in the oven. From a fiber-rich cabbage, you can make meatballs, mixing finely chopped cabbage with minced meat.
That the child did not suffer without sweet, it is possible to make house sweets. Take any dried fruits, nuts and seeds. Add gradually orange or apple juice, so as to knead a thick mass. Divide it into small portions, roll balls, roll them in fiber from wheat, milk thistle or flax seeds. A more liquid mixture can be stored in a refrigerator and spread on biscuits for a snack.
Soups can be without meat, but on the second chicken or fish broth. One of the most delicious and useful fish soups is obtained on salmon ridges. The latter also has a sweetish taste in the red fish.
Variants of hypocaloric breakfasts: oatmeal with fruits, albumen omelette, rice porridge with vegetables, buckwheat with cottage cheese and milk, curd casserole (maximum 5% fat content), zucchini pancakes with natural yoghurt.
Variants of hypocaloric snacking: apple, plum, apricot, cucumber, tomato, natural yogurt, kefir, cottage cheese casserole, dietary loaf.
Variants of hypocaloric dinners: vegetable soup with boiled chicken, beef steamed with salad (spinach, tomatoes, cucumbers, parsley), low-fat fish of white varieties baked with vegetables on the grill (sweet pepper, tomatoes, zucchini, celery root), stewed turkey with green beans, spinach, tomatoes, onions.
Variants of hypocaloric dinners: protein omelette with raw vegetables, cottage cheese with fruits or berries, boiled meat (chicken, turkey, beef, fish, rabbit) with baked or steamed vegetables.
Recipes for the hypocaloric diet are excellent for those who monitor the state of the thyroid gland and are familiar with such a disease as diabetes. Just like the hypocholesterine diet, the hypocaloric diet excludes frying in any form, but it also inhibits fats. Therefore, all recipes for a hypocaloric diet involve cooking, quenching and baking.
Lean lean fish in lemon juice with sea salt, fill with thyme and / or tarun, pieces of lemon, wrap in foil and bake in the oven for 15-20 minutes.
Chicken breast, cut lengthwise into two thin pieces, additionally beat off, pour with lemon juice or soy sauce, spread prunes or dried apricots, roll up rolls. You can make a toothpick, or wrap a string. After that, bake in foil in the oven for 50 minutes.
Mince of lean meat or fish, season with spices, add one egg and a few ground oat flakes or rice. Well knead, then form a meatball, wetting his hands in water and enveloping in the same porridge. Cooking for a couple of 45 minutes. In the meatballs, you can add a little steamed buckwheat or oatmeal.
For a hypocaloric diet any suitable seasonal products are suitable. Mine, clean, regimen, season with lemon juice, or soy sauce, can of Dizhensky mustard. The main thing: that vegetables do not stick to the baking sheet or form during baking without oil – cover the bottom of the baker's boom, or use a sleeve.
In any proportion: fresh cabbage, small beetroot beetroot – straws, celery straws (preferably stem), marc straw, sweet peppers, apple sour straw, pomegranate seeds, onions and any greens if desired. Season with soy sauce with Dizhenka mustard.
You can not sit on such a diet for more than six months, the menu of a hypocaloric diet can be varied, but observe a small portion size, a fractional food and the basic principle of cooking. Exit from the diet should be carried out, gradually increasing caloric value, but not at the expense of sweet or fatty. Gradually, you can enter low-fat cottage cheese, eggs, and cheese. Potatoes and beans are introduced starting once a week. Gradually add vegetable or flax oil to the dressing for salads and vegetables when baked. Also, from once a week to enter bananas and pears.