Low-calorie diet for weight loss
To quickly get rid of excess weight, you need to limit yourself in nutrition. But what exactly should be excluded to kilograms "as the wind blew"?
It is known that high-calorie food not only adds fatty folds to the body, but also worsens the state of health. For example, overweight gives a big load on the heart.
How to free the body and yourself from the hated pounds with an effective low-calorie diet for a week, we'll tell in this article.
Low-calorie diet rules
The basic rule The above diet is an exception to the menu and recipes for high-calorie foods.
Before observing the menu for a low-calorie diet for a week, keep in mind that Sharp transfer of food from harmful fatty foods to a strict restriction is fraught with adverse health effects, as:
- exacerbation of chronic diseases, if any;
- nervous disorders.
To begin with, when drawing up the restrictive menu for a week for a low-calorie diet, your height and weight, as well as the presence of digestive system diseases, should be taken into account. Neglect of these factors contributes to the deterioration of human health and vitamin deficiency.
Before limiting the menu in high-calorie foods, Read the benefits and disadvantages of a low-calorie diet for a week:
- gives tremendous results;
- a constant feeling of hunger;
- frequent disruptions;
- disruption of the gastrointestinal tract;
- slowing down metabolic processes in the body;
- irritability is increased;
- memory deteriorates.
Depending on how determined you are to lose weight, your diet should make up the allowable number of calories per day. Recall that the norm – from 2000 to 2500. With a rigid low-calorie diet, it is recommended to reduce consumption to 700 kilocalories. Moderate diet is from 1400 to 1600 kcal.
As for a week of an effective low-calorie diet for a week you can lose weight from 5 to 7 kg, people, whose weight is only slightly above the norm, is categorically contraindicated in this restrictive diet. In the case of a sharp weight loss, such a person becomes weakened, in consequence of which, his body refuses to accept the usual food.
With an effective low-calorie diet for a week for losing weight it is recommended to eat often and in small portions, in order to avoid the feeling of hunger. If you do not suffer from obesity, bring yourself to exhaustion for the sake of the cherished "90-60-90" is not worth it.
Effective low-calorie diet for weight loss includes in the menu with recipes for a week includes the following allowable list:
- dairy products: skimmed yogurt, cottage cheese, milk, fermented baked milk, brynza;
- meat: rabbit, turkey, chicken, veal, quail;
- seafood: shrimp, crab, pollock, potassu, sea bass, crucian carp, perch, carp, halibut;
- salt in moderate amounts;
- eggs: boiled, scrambled eggs;
- vegetables and herbs: zucchini, cabbage, cucumbers, tomatoes, green beans, radishes, carrots, broccoli, artichokes, eggplants, bell peppers, beets, onions, pumpkin, cauliflower, spinach, arugula, iceberg, dill;
- low-fat broth;
- fruits and berries: blueberries, cherry plums, grapefruit, mandarins, oranges, plums, peaches, apples, pomegranate, pears, lemon, currant apricot, plum, strawberry, watermelon, melon, raspberry, blueberry, kiwi, pomelo;
- drinks: loose tea and herbal infusions, coffee, compotes, smoothies, freshly squeezed juices, water without gas.
Strictly excluded in the menu for a low-calorie diet for weight loss recipes of dishes from:
- drinks: alcoholic, aerated, strong;
- bakery and confectionery: cake, cake, biscuits, buns, white yeast bread;
- fruits: bananas and grapes;
- vegetables: potatoes, corn;
- fast food and fried in oil dishes;
- Fish: mackerel, salmon, cod liver, saury, halibut,.
To create the correct diet you will be helped by the table of caloric content of products that you will find on our website.
Menu for the week
For effective results of losing weight, you must adhere to a limited supply of a strict menu with recipes for a week. So, low-calorie diet – menu for every day:
- Breakfast: diet bread, 100 g millet porridge and a glass of orange juice;
- Snack: almonds (5 pcs);
- Lunch: stewed rabbit with cabbage, tomatoes, zucchini and unsweetened tea;
- Snack: cottage cheese casserole;
- Supper: green beans and chicken breast for a couple, mors.
- 150 g oatmeal, 2 plum, not strong herbal tea;
- carrot smoothies;
- pollock, steamed, spinach and tomatoes;
- 150 g of yogurt;
- pomegranate juice and 200 g of turkey steamed meat, tomatoes and cucumbers.
- orange fresh, 200 g buckwheat porridge;
- 100 g strawberries;
- soup from oilyat on low-fat beef broth;
- 100 g of natural yoghurt with peach;
- pollock, steamed, rucola, cucumber, carrot juice.
- 250 g porridge porridge, green tea;
- dried apricots (5 pcs);
- ragout from zucchini and tomatoes, boiled quail, watermelon lemonade;
- salad from tomatoes and cucumber;
- 250 g cooked beans, tea with lemon.
- 250 g oatmeal on water with prunes;
- carrots on a grater with a spoon of honey;
- stewed zucchini, eggplant, tomatoes, 100 g chicken breast and skimmed yogurt;
- 100 cottage cheese with apple;
- salad from tomatoes, cucumbers and rabbit meat, orange fresh.
- omelette with herbs for a couple, toasted toast from a bezrozhzheve bran;
- 2 boiled eggs, 200 g buckwheat porridge, pineapple fresh;
- cheese casserole;
- protein omelette with tomatoes and green tea.
- grapefruit, 200 g millet porridge, chamomile broth;
- an Apple;
- 150 g of baked perch, spinach salad, broccoli, sweet pepper, tomato;
- cottage cheese with orange;
- lettuce leaves, 150 g chicken meat and orange fresh.
It is worth noting that the menu for a week for a low-calorie diet when losing weight contains all the necessary products containing all the necessary vitamins and minerals. From this it follows that the body does not experience shock and does not starve, which means that the diet brings maximum benefit to a person.
Nutritionists are advised to eat low-calorie diet for weight loss at least 10 days a month, and at best try to gradually switch completely to such a diet.
Consider the most common and effective recipes of low-calorie diet for weight loss:
Steam chicken roll with mandarins and prunes
Steam chicken roll with mandarins and prunes
Ingredients: 5 chicken fillet, 5 mandarin, 150 gram of walnuts, 200 grams of prunes, a pinch of salt, spices and ground pepper.
- to save prunes from seeds and pour boiling water;
- tangerines divided into wedges and peeled;
- cut the fillets into two parts and fight off;
- then pepper and salt;
- To grind the walnuts in a blender and sprinkle meat on them;
- from top to walnuts place mandarins and prunes;
- twist the fillets into a roll and wrap them with a food film;
- cook in a double boiler for an hour;
- Cut the finished roll into large slices and lay it on a plate.
This recipe not only diversifies your menu, but also relieves the feeling of hunger.
Lentils with vegetables
Ingredients: one garlic and onions, 250 grams of raisins and the same amount of lentils, three carrots, a tablespoon of olive oil, 200 ml of vegetable broth, 5 tomato, 150 grams of spinach, 30 gram paprika, half a kilo of champignons, two celery, two tablespoons grated ginger, a spoonful of apple cider vinegar and a pinch of salt.
- onion, garlic, carrot, celery and finely chop and fry in olive oil;
- add to them crushed mushrooms and vinegar;
- cook for 5 minutes;
- then add the lentils, broth and finely chopped tomatoes;
- stew for 25 minutes;
- then add crushed pepper and ginger;
- continue to stew the dish for 10 minutes;
- then add the raisins and put out another 2-3 minutes.
Recipe recommended for frequent use when fed on an effective low-calorie diet for weight loss:
Salmon, celery and carrot salad
Salmon, celery and carrot salad
Ingredients: 200 grams of salmon, 50 grams of salmon and two carrots, half of one lemon.
- Salmon is cleaned from bones and cut into cubes;
- chop the celery large and add to the fish;
- carrot cut into circles and add to the rest of the ingredients;
- add a pinch of salt or pepper;
- dress the salad with olive oil and lemon juice and mix.
Low-calorie dietary restrictions for a week for weight loss on favorably affect your body, in the form of an effective weight loss, but for the body they can be dangerous. Be extremely careful!