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A proper nutrition menu for normalizing metabolism and losing weight, compiled for a week, helps you get rid of extra pounds and improve your well-being in the shortest possible time. A healthy lifestyle is gaining fans, but the controversy around PP (proper nutrition) and its features does not subside.

The PP menu for a week for weight loss is the main assistant in the fight against excess weight. Firstly, the loss of kilograms occurs due to the fact that fast carbohydrates, such as cakes and sweet buns, are completely removed from the diet. They are called fast because they are absorbed in a short time, but do not provide useful substances, but immediately go into fat deposits.

Excluding such carbohydrates from the menu gives the body the opportunity to process existing fats rather than accumulate new ones.

Secondly, nutrition occurs in small portions, at short intervals. Thanks to this eating schedule, you always feel full, and, therefore, the body does not need to accumulate reserves in case of a hunger strike.

The PP menu, developed for the day and week, for high-quality weight loss includes certain foods that need to be consumed at certain times of the day. For example, citrus fruits should not be eaten for breakfast, since the acid they contain irritates the mucous membranes, but it is not recommended to eat them for dinner because of the sugar.

The best time to eat an orange is lunch or dinner. The same goes for other products. Carbohydrates should be eaten in the first half of the day, while vegetables are much healthier for dinner. Fish is well digested in the evening, and you can eat meat for lunch. Thanks to this nutritional pattern, the body can get the maximum benefit from the food it receives.

As a result, all of the above actions accelerate metabolism, due to which the process of losing weight occurs. Proper nutrition is the basis of a beautiful figure

How much weight can you lose with proper nutrition?

Having developed a PP menu for a week for weight loss, you should not expect instant results. It takes time for your metabolism to accelerate. Kilograms lost in the first week - water. Puffiness goes away and proper metabolism is restored. The result also depends on physical activity; the more it is, the faster the process of losing weight goes.

Sudden weight loss is very harmful to health, and the goal of proper nutrition is to bring internal processes back to normal. Therefore, weight loss will be smooth, namely approximately 3-4 kg per month with average physical activity. This activity includes cardio training 3-4 times a week, daily walks lasting 20 minutes or more.

You can increase your weight loss through more physical activity. For example, doing a full strength training session 6 times a week can increase your weight loss by another 2 kg.

It is very important to remember that losing weight is an individual process. The number of kilograms lost depends on the initial excess weight. The larger it is, the faster the weight loss.

And, with each kilogram lost, it becomes more and more difficult for the body to part with its reserves, therefore, the longer you stay on PP, the slower the weight loss process will be.

But this does not mean that healthy eating has stopped working, it means that the body begins to process the last reserves “for a rainy day.” During this period, it is better to put the scales aside and start measuring body volumes, the changes in which can be monitored more clearly.

There are several principles of proper nutrition, so when creating a weekly diet plan for weight loss, you need to take them all into account:

What to avoid while eating healthy

The PP menu for a week for weight loss will be easier to follow if you avoid situations that provoke breakdowns:

What foods can and cannot be eaten when eating properly for weight loss

Can:

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.

How to make a menu correctly

Before you create a weight loss menu for a week or a month, you need to:

1. Assess your level of physical activity.
2. Calculate the kcal norm for the day.

The level of physical activity can be:

Once the level of physical activity is determined, you can calculate the kcal norm using the formula:

(9.99 * weight in kg) + (6.25 * height in cm) - (4.92 * age in years) -161 * coefficient. physical activity

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.

Approximate menu for a week containing 1000 calories per day

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 includes 5 meals.

Vegetables can be steamed, baked and stewed. Adding oil should be avoided.

Dairy products are either low-fat or low-fat.

Approximate menu for a week containing 1200 calories per day

The PP menu with a daily calorie content of 1200 kcal is suitable for people with average physical activity. With this diet, it is recommended to increase daily exercise, as well as conduct full training 3 times a week.

There are 3 main meals and 2 snacks. There are no special recommendations, the main thing is to maintain the general principles of proper nutrition.

Sample menu for a week with a daily calorie content of 1500 calories

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.

The diet remains the same as with the 1200 kcal menu.

Recipes for first courses with proper nutrition for weight loss

Green borscht

1. Chop the meat into cubes and cook until fully cooked.
2. Add seasonings to the broth.
3. Add potatoes to broth and cook until tender.
4. Sauté the onion until golden brown.
5. Boil the eggs, cool, peel and finely chop.
6. Wash the sorrel and chop it.
7. Add sorrel, onion, and eggs to the broth.
8. Boil for another 5 minutes. with the lid closed.
9. Let the borscht brew for 15-20 minutes.

Chicken noodle soup

1. Boil the meat in one piece until done.
2. Remove meat from broth.
3. Add seasonings to the broth.
4. Add vegetables to the broth and bring it to a boil. Then put the noodles in there and cook for 5-7 minutes.
5. Cut the chicken meat into cubes and add to the finished dish.

Second courses

Baked salmon with vegetables

1. Remove bones from fish, rinse and dry with paper towel. Place in a convenient container and sprinkle with lemon juice and soy sauce. Leave to marinate in the refrigerator for 30 minutes.
2. Separate the broccoli florets and open them.
3. Place marinated fish and broccoli on a baking sheet.
4. Bake in the oven at 201° for 25 minutes.

Meatballs with sour cream sauce

• Minced meat (chicken or turkey) – 399 g;
• ground ginger – 21 g;
• onion (chopped) – 201 g;
• carrots (chopped) – 99 g;
• garlic puree – 10 g;
• sour cream – 99 g.

1. Add salt, spices, ginger and garlic to the minced meat. To stir thoroughly. Make small balls from the mixture.
2. Lightly fry the meat balls in a dry frying pan.
3. Fry the vegetables until golden brown. Add sour cream and a little water. Simmer a little more.
4. Place the meatballs in a baking dish and pour sour cream sauce over them. Bake at 180° for 25 minutes.

Salads

Bean and Pepper Salad

1. Pour boiling water over the frozen beans and bring to a boil again.
2. Chop the pepper.
3. Mash the garlic in a press.
4. Mix all ingredients and season.

Seafood salad

• Sea cocktail (frozen mixture) – 499 g;
• cucumber – 1 pc.;
• lettuce leaves – 51 g;
• olive oil – 2 tbsp. l.;
• tomato (vegetable) – 1 pc.;
• soy sauce – 2 tbsp. l.

1. Boil the seafood cocktail and let it cool.
2. Mix butter and sauce.
3. Place lettuce leaves on the bottom of the salad bowl.
4. Cut the tomato and cucumber into strips and place on top of the lettuce leaves. Drizzle a little dressing.
5. Place seafood cocktail on top of the vegetables, add salt and season with the remaining mixture of butter and sauce.

Dessert

Curd casserole in the microwave

1. Beat eggs and cottage cheese.
2. Add sweetener to the resulting mass.
3. Cut the fruit into cubes and add to the curd mixture.
4. Place the dish in the microwave for 3 minutes. With a power of 750 watts.

Banana and pear can be replaced with other fruits and vegetables. If the microwave power is less than 750 watts, the cooking time can be extended.

Raffaello PP

• grapes - 15 berries;
• soft cottage cheese – 99 g;
• protein – 51 g;
• ground cashew nut – 70 g.

1. Mix cottage cheese and protein. But not in a blender. The mixture should be slightly liquid.
2. Dip each grape into the curd mixture.
3. Roll the resulting balls in ground cashews.
4. Let the candies sit in the refrigerator for 20 minutes.

The PP menu compiled for a week for weight loss can be varied and useful. Any recipe can be suitable if you replace prohibited products with permitted ones.

The main thing to remember is that losing weight is an individual process, and PP is not just a diet, but a new way of life.

Article format: Mila Friedan

Video about Proper Nutrition (PP)

Principles of proper nutrition:

Popular mono-diets exclude many foods from the diet. The desire to eat something forbidden can provoke a breakdown, which will negate all efforts. The calorie-counting diet is ideal for those who do not want to exclude their favorite foods from the menu; you can quickly lose weight and achieve excellent results in building the figure of your dreams.

Is it possible to lose weight by counting calories?

Depending on your gender, age, and intensity of physical activity, you can eat different amounts of food during the day. When your goal is to lose weight, you need to consume fewer calories than your daily requirement. If you find yourself in a stressful situation, the body will begin to take energy from fat deposits, thereby starting the process of losing weight. The fewer calories you eat every day, the faster you will lose weight. You should be aware of the distribution of nutrients that come from food. The menu should contain about 20% protein, 50% carbohydrates, and 30% fat.

Calorie diet for weight loss

With a sedentary lifestyle, the daily energy intake is 1500 kcal. The more active your life, the more you can eat. On average, a person should consume at least 1200 calories per day. When creating a diet for weight loss, it should be remembered that a serious lack of calories causes stress in the body, and instead of losing weight, it begins to store fat. If you want to lose weight, your daily calorie intake should differ from your daily intake by no more than 500 kcal. This difference will help you quickly lose weight without harm to your body.

Calorie diet for weight loss

While losing weight, you are allowed to eat any food; it is recommended to give preference to vegetables, fruits, lean meats and fish. Even if you decide to treat yourself to a high-calorie dish, you should not exceed the daily allowance. You need to know your upper and lower calorie limits. On days when you exercise or expend more energy, eat at the upper limit; on quiet days, it is better to focus on the lower limit.

Advantages

The calorie counting diet has the following advantages:

1. The diet is very varied; those who are losing weight can eat the dishes that they choose themselves. Thanks to this, the diet can be followed without failure.
2. In the process of losing body weight, the body receives all the necessary nutrients, so weight loss occurs without harm to health.
3. A person can regulate the calorie content of his diet himself, increasing or decreasing it, depending on the results.

Flaws

Like every method of losing weight, the Calorie diet has its drawbacks. It requires discipline and time spent preparing food. The need to take into account the calorie content of each dish and drink forces us to develop a menu and strictly follow the rules. There may be problems with finding information about the fat content of some products, and it can be very difficult to calculate calories when preparing multi-ingredient dishes. Diet developers do not promise quick results; the process of losing weight occurs naturally without additional stimulation.

How to count calories correctly to lose weight

Losing weight by counting calories will be more effective if you correctly calculate the optimal daily calorie intake. For this, a formula is taken that takes into account the age, height and weight of the person losing weight. The calculation formulas for men and women are different. To lose weight, you need to focus on a number that is 300-500 kcal less than the data obtained during the calculations.

Calorie counting table for weight loss

Before you start eating calories for weight loss, you need to find out what the energy value of a diet that promotes weight loss should be. Simple calculations that you can do yourself will help you determine this indicator. During the process of losing weight, it is recommended to repeat the calculations to obtain a more accurate result.

Sample menu for weight loss for 1200 calories

After you have calculated the caloric content of your diet, you can proceed to drawing up a nutrition plan. It should be remembered that your menu should be rich in foods containing fiber. Try to minimize the amount of flour, fat, salt and sugar. Remember that you need to drink at least 1.5 liters of water throughout the day. The menu may vary depending on your dietary preferences.

Video

Reading time: 17 minutes

One of the most effective and safest ways to lose weight is to count calories. In this article we will answer the following questions. Why is calorie counting effective for weight loss? How to correctly calculate the daily caloric intake for weight loss? And we will consider in detail the question of how to actually calculate the calorie content of the daily menu.

Many people reject this technique due to its complexity, but it is through reasonable calorie restriction in your diet that you will balance your diet and improve your figure. In fact, If you once learn to count calories and monitor your diet, you will not only get your body in shape, but also gradually change your eating habits. In fact, counting calories does not impose restrictions on any specific foods, but if you start counting the calories of the dishes you eat, then one day you will realize that it is better to eat a plate of salad with meat than a small cake. Yes, in terms of calorie content it will be approximately the same, but the nutritional value of these dishes is completely different.

The principle of losing weight is very simple: You need to eat less than the body has time to process so that it begins to use fat reserves for energy. It would seem that it couldn’t be simpler - you sit on a strict diet for a week, lose weight and then again allow yourself liberties in terms of food. However, this principle gives a short-term effect; all lost kilograms return very quickly. A more optimal way to lose weight is to count calories. Why?

1. The calorie counting method involves a reasonable approach to nutrition without stress and serious restrictions. You do not injure your body by putting it on a strict diet.
2. By counting calories, you will have a complete nutritious diet, so this method of losing weight does not harm the body, unlike various mono-diets and hunger strikes.
3. You don’t have to exclude your favorite foods from the menu, the main thing is to stay within the calorie range. And appreciate how great it works! On the one hand, in order to fit into a given caloric intake, you will cleanse your diet of useless, harmful and fatty foods (which in itself is good). But on the other hand, you will always have the opportunity to eat your favorite delicacy by simply reviewing the daily menu.
4. Counting calories is the first step towards proper, healthy, balanced nutrition. You will learn to monitor your diet and be thoughtful in your food choices.
5. By counting calories, you will be consuming enough proteins, fats and carbohydrates, which means your weight loss will be done in a healthy and harmless way. Why is it important? For example, a lack of fat can cause problems with the hormonal system, while a lack of carbohydrates can lead to loss of energy and loss of strength. And an excess of proteins, which is so often promoted in various diets, very often causes problems with the gastrointestinal tract and kidneys.
6. Counting calories is actually the only option for proper nutrition if you play sports and want to maintain your muscle mass, protecting it from destruction (muscle support = quality toned body). Strict low-calorie diets and mono-diets primarily attack muscle tissue, not fat: under severe restrictions, it is easier for the body to say goodbye to muscles, since they require more energy.
7. The process of losing weight, such as counting calories, is more stable and stable - without sudden jumps and the immediate return of lost kilograms.
8. Usually, 2-3 months after regularly counting calories, you will create several menu options for yourself and you will know approximately what and how much you can eat per day, to stay within your calorie range. If you think that now the calculator will be your companion for the rest of your life, then this is not so.
9. Counting calories is a very flexible and convenient method of losing weight. If, after breaking a diet, you have to give up everything or start over, then by counting calories it’s not at all difficult to regulate sudden “gluttony days.” Just slightly reduce your daily calorie intake for the next 2-3 days or do an energy-intensive workout.
10. With calorie counting, it's very easy to go into weight maintenance mode after losing weight. You will only need to add +10-20% to your current calorie intake (depending on your chosen deficit).

In order to begin to control your diet, you must take the following steps:

• Determine the caloric value of your daily diet.
• Start keeping a daily record of the food you eat.
• Observe regular improvements in your figure in the mirror.

Calorie counting algorithm for weight loss

STEP 1: Calculate your basal metabolic rate

Each of us, depending on our weight, activity and age, requires different amounts of food. To find out the exact figure you need to use formulaHarris-Benedict :

• Women: BMR = 9.99 * weight (in kg) + 6.25 * height (in cm) – 4.92 * age (number of years) – 161
• Men: BMR = 9.99 * weight (in kg) + 6.25 * height (in cm) – 4.92 * age (number of years) + 5

Where BMR – basal metabolic rate

STEP 2: Determine daily activity

The resulting basal metabolic rate (BMR) figure must be multiplied by physical activity ratio :

• 1.2 – minimal activity (lack of physical activity, sedentary work, minimum movement)
• 1.375 – little activity (light workouts or walks, little daily activity during the day)
• 1.46 – average activity (workouts 4-5 times a week, good activity during the day)
• 1.55 – above average activity (intensive training 5-6 times a week, good activity during the day)
• 1.64 – increased activity (daily training, high daily activity)
• 1.72 – high activity (daily ultra-intensive training and high daily activity)
• 1.9 – very high activity (usually we are talking about athletes during the period of competitive activity)

Note! When choosing a coefficient, it is better to focus on the overall activity during the day. For example, if you exercise every day for 30-45 minutes, but at the same time you have a sedentary lifestyle, then you do not need to take a coefficient greater than 1.375. One workout, even the most intense one, does not compensate for the lack of activity during the day.

STEP 3: calculate the final result

So, by multiplying the basal metabolic rate (BMR) by the physical activity coefficient, we got your calorie intake. By eating within this norm, you will neither lose weight nor gain weight. This is the so-called calorie intake for weight maintenance.

BMR * physical activity ratio = Calorie requirement for weight maintenance.

If you want to lose weight, then you need to subtract 15-20% from the resulting product (this will be a diet with a calorie deficit). If you are working on muscle growth, then you need to add 15-20% (this will be eating with a calorie surplus). If you are at the “weight maintenance” stage, then leave the resulting figure unchanged.

If you are slightly overweight, we recommend calculating your daily caloric intake with a 15% deficit. If you need to get rid of >10 kg, we recommend calculating with a 20% deficit. With a lot of excess weight, if you need to get rid of >40 kg, you can take a deficit of 25-30%.

EXAMPLE:

Woman, 30 years old, weight 65 kg, height 165 cm, physical activity 3 times a week:

• BMR = 9,99*65 + 6,25*165 - 4,92*30 – 161 = 1372
• Calorie intake for weight maintenance= 1372*1.375=1886.5 kcal
• Normal calorie deficit= 1886 - (1886*0.2) = 1509 kcal

In total, we get 1450-1550 kcal - this is the daily norm for weight loss. Based on this figure, you need to keep a daily count of calories in your menu.

• Why you can’t go below the established corridor: your body will get used to small amounts of food, your metabolism will slow down, and as soon as you start eating a little more, you will gain weight sharply.
• Why you should not exceed the established corridor: you will not lose weight, because the body will not have time to waste the energy received.

1. Keep a food diary; the numbers must be recorded in writing. Don't rely on your memory and do not count on approximate calculations, otherwise, there is a risk of eating too much or, even worse, not eating enough.
2. Technological progress has made it much easier for us to manage our diet. Download mobile apps for calculating food calories and you will make your life much easier. We recommend reading: Top best free apps for counting calories.
3. Do not trust measuring the weight of foods by eye; be sure to buy a kitchen scale. Without a kitchen scale, your calorie counts will be inaccurate, which means it will be more difficult to achieve the desired result. By the way, very often calorie counting programs already calculate the energy value for the whole product, for example, for one orange . It is unknown how much this conventional orange for which the calorie content was calculated weighed. Your orange may be significantly larger or smaller. Of course, the error is small, but if during the day you add all the products approximately and “by eye,” then you will not get an objective picture. Check out our selection: .
4. Weigh food only in uncooked form! If you suddenly forgot to do this during the cooking process, be sure to check the calorie content of the finished dish. For example, the energy value of 100 g of raw rice and 100 g of cooked rice is not the same. It is always best to weigh foods when they are dry or raw, rather than when they are cooked. This way the data will be more accurate.
5. Weigh a product that is ready to eat or cook: meat without bones, fruits and vegetables without peels and cores, cottage cheese without packaging, chicken without skin, etc.
6. Plan your sample menu for tomorrow in advance. Enter the expected list of dishes so that there are no surprises with the absence of certain products.
7. When planning a menu for today or tomorrow, always leave a small corridor (150-200 kcal) to have room to maneuver. What if you have an unplanned snack or decide to replace one product with another.
8. If you are preparing a complex dish consisting of several ingredients (soup, cake, casserole, pizza), it is better not to look for its calorie content on the Internet. Before cooking, weigh each ingredient, calculate their energy value and add up the resulting numbers. Thus, the result will be much more accurate.
9. Avoid restaurants and catering establishments. It seems incredibly difficult in the modern world, but if you get into the habit of carrying food with you to work, school, or even on a walk, you will achieve your weight loss goals much faster. Even if a restaurant menu lists the number of calories in a dish, remember that these numbers are only approximate.
10. Never rely on the number of calories listed for recipes on various websites or in recipe groups on social networks. Firstly, it is unknown how conscientiously the recipe compilers considered all these data. Secondly, the weight of individual ingredients may differ for you, which will change the overall calorie content of the dish.
11. If one day you seriously go beyond the established caloric intake, then Under no circumstances should you arrange fasting days or hunger strikes. This will only disrupt your metabolism. Continue to follow the calorie corridor, and if you are really tormented by your conscience for yesterday’s gluttony, it is better to devote 1 hour to training, walking or any other physical activity. Alternatively, you can reduce your diet by 15-20% for a couple of days to compensate for the excess you eat, and then return to your previous diet.
12. To train yourself to count calories, At first, you need serious self-discipline. But after a couple of weeks, you will train yourself to enter the foods you eat in your diary before each meal. Usually 2-3 months are enough to create a daily menu and learn to determine your food intake without calculators.

How to correctly calculate the KBZHU of products

Where can I find the calorie content and nutritional value of foods?

• See the product packaging for all information on calories, proteins, carbohydrates and fats. The most accurate information is provided there.
• If the product is sold without packaging or the energy value is not indicated on the packaging, then look up the calorie content and nutritional content on the Internet. Just, for example, enter in a search engine "banana KBZHU" and find all the data you need. It is advisable to look at several sources to ensure the accuracy of the data.
• If you use a website or mobile application to count calories, they usually contain a ready-made database of products with KBJU data. Therefore, there is no need to search for additional information.
• If you have a complex dish that consists of several ingredients, then weigh each individual ingredient, calculate the KBJU for each ingredient separately and add up the resulting numbers. More on this below.

How to correctly calculate KBZHU: examples

Let's look at specific examples of how to correctly count calories, proteins, fats and carbohydrates for individual products and ready-made dishes.

1. Cottage cheese 5%. We look at the calorie content of the product on the packaging. If it’s not listed, then we’re looking on the Internet.

KBZHU cottage cheese 5% - 100 g:

• Calories: 121 kcal
• Proteins: 17 g
• Fat: 5 g
• Carbohydrates: 1.8 g

a) For example, you decide to eat 80 g of cottage cheese. In order to calculate the KBZHU of 80 g of cottage cheese, simply multiply each indicator by 0.8:

KBZHU cottage cheese 5% - 80 g:

• Calories: 121 * 0.8 = 96.8 kcal
• Proteins: 17 * 0.8 = 13.6 g
• Fat: 5 * 0.8 = 4 g
• Carbohydrates: 1.8 g * 0.8 = 1.44 g

b) If you decide to eat 225 g of cottage cheese, then multiply each indicator by 2.25:

KBZHU cottage cheese 5% – 225 g:

• Calories: 121 * 2.25 = 272.3 kcal
• Proteins: 17 * 2.25 = 38.25 g
• Fat: 5 * 2.25 = 11.25 g
• Carbohydrates: 1.8 g * 2.25 = 4.05 g

Thus, we obtain specific KBZHU of cottage cheese depending on its weight.

2. Oat groats. This is the most popular breakfast among those who try to follow a healthy diet. Counting calories for oatmeal is also very simple. By analogy with the plan proposed below, we calculate the KBJU for all other cereals and pasta.

a) Weigh the oatmeal in dry form (precisely dry, this is important!). For example, you got 70 g. Let’s look at the KBZHU data on the packaging or on the Internet for 100 g:

KBJU oatmeal - 100 g:

• Calories: 342 kcal
• Proteins: 12 g
• Fat: 6 g
• Carbohydrates: 60 g

Since we do not plan to eat 100 g, we calculate 70 g per serving, multiplying all indicators by 0.7:

KBZHU oatmeal - 70 g:

• Calories: 342 * 0.7 = 240 kcal
• Proteins: 12 * 0.7 = 8.4 g
• Fat: 6 * 0.7 = 4.2 g
• Carbohydrates: 60 * 0.7 = 42 g

This is the final KBJU of empty oatmeal for 70 g: K-240; B-8.4; Zh-4.2; U-42. No matter how much water you add, how much your porridge is boiled and no matter how much it weighs after cooking, you enter the data into your food diary by dry matter. We do the same with other cereals, pasta, and potatoes.

On the Internet you can find calories for oatmeal already prepared. But it’s better not to rely on these numbers. The cereal absorbs water and swells, and its final weight may vary depending on how much water you add and how long the porridge is cooked. Therefore, always weigh all cereals only in dry (uncooked) form.

b) Suppose you are preparing oatmeal in milk with the addition of butter, honey and milk. In this case, we weigh each individual ingredient before cooking (cereals, butter, honey, milk), we calculate the KBJU for each individual ingredient, sum it up and get the KBJU of the finished dish. We calculate all this before cooking! More details about the specific calculation of ready-made dishes are below.

3. Chicken breast. Another popular product among those losing weight, so let's look at it too.

Weigh the chicken breast raw, preferably after you have thawed and dried it, so that excess moisture does not get into the calculations (well, if you remain completely accurate). For example, let’s calculate the KBJU of chicken breast per 120 g:

KBJU chicken breast - 100 g:

• Calories: 113 kcal
• Proteins: 24 g
• Fat: 2 g
• Carbohydrates: 0.4 g

KBJU chicken breast - 120 g:

• Calories: 113 * 1.2 = 135.6 kcal
• Proteins: 24 * 1.2 = 28.8 g
• Fat: 2 * 1.2 = 2.4 g
• Carbohydrates: 0.4 g * 1.2 = 0.48 g

After we boil the chicken breast, we do not weigh it and do not count calories. We take into account data only in raw form. Spices and salt do not affect calorie content, but if you cook with oil, do not forget to add it.

How to count ready-made recipes

As we said earlier, when preparing complex dishes, we count calories as follows:

• Weigh each ingredient in wet/dry form
• We calculate KBJU for each ingredient according to the scheme above
• We sum up the data and get the total calorie content of the dish.

Let's give an example with a complex dish that we mentioned above: oatmeal with milk, honey and butter.

Ingredients for porridge:

• 130 g oatmeal
• 50 ml milk 3.2%
• 30 g honey
• 10 g butter

We calculate by analogy with the examples above, multiplying the data by the weight of the product. Then add up calories, protein, carbohydrates and fat.

We get KBJU oatmeal: K-647.6; B-17.73; F-17.78; U-104.23.

A simple way to calculate the KBJU of a finished dish

There is the simplest and most convenient way to calculate the KBJU of a finished dish. To do this, we will use the Calorizator website. Go to the Recipe Analyzer page and enter all our ingredients in the window that opens, separated by commas: 130 g oatmeal, 50 ml milk 3.2%, 30 g honey, 10 g butter :

Click analyze and instead of manually counting calories, we get ready-made numbers:

We look at the line Total and we get the finished calorie content of a complex dish with several ingredients.

Moreover, it is not necessary to enter the weight in grams; you can use the notation as follows:

As you can see, you can copy the finished recipe and calculate KBJU in this way. But be careful! For example, 2 onions in the understanding of the recipe analyzer is 150 g. But in reality it can be either 100 g or 200 g, depending on the specific size of the onion. The values ​​in such programs are taken as average. Therefore, it is better to weigh and enter products into the analyzer in grams, having first weighed them.

If you use mobile apps to count calories, similarly, It’s better to weigh it instead of using “1 banana” or “1 onion” from a ready-made food base in your calculations.

How to weigh dishes if you are cooking for a family?

Very often we prepare complex dishes not for ourselves, but for the whole family. How can you count calories in this case if you need to weigh the food raw, but when cooking the weight of the food changes? There is a fairly simple way to solve this problem.

1. We calculate KBJU based on the diagrams described above, weighing the ingredients in dry or raw form before cooking. Let's take our example oatmeal with milk, honey and butter , which we discussed above. We got a general KBZHU: K-648; B-17.7; F-17.8; U-104.

2. Prepare the porridge, add all the ingredients, mix. We weigh the resulting dish. For example, we got 600 g - the total weight of the finished dish.

3. Now put the porridge on your plate and weigh it. For example, our portion turned out to be 350 g.

4. 350 g is 58% of the total amount of porridge (350 divided by 600 and we get 58%) .

5. Accordingly, calculate the KBJU of your portion, multiplying each figure by 0.58:

• Calories: 648 * 0.58 = 376 kcal
• Proteins: 17.8 * 0.58 = 10.2 g
• Fat: 17.8 *0.58 = 10.3 g
• Carbohydrates: 104 *0.58 = 60.5 g

6. In total, we calculated one serving of porridge: K-376; B-10.2; Zh-10.3; U-60.5.

Calorie content of foods in the table

Most mobile applications and websites with food diaries have in their database information about the energy value of all kinds of foods. But if you do the calculations manually, it will be useful to you (click on the picture to save it):

We looked in detail at several cases of calorie counting, both for individual foods and for entire dishes. Do you have any questions? Write, we will try to answer them!

One of the simple and effective types of proper nutrition is to reduce the total daily caloric intake. To lose weight, you need to create a constant calorie deficit, encouraging the body to use stored fats. The 1200 kcal diet is always popular precisely because it is democratic: she lets you eat whatever you want(with reasonable restrictions, of course), but at the same time - lose weight.

Losing weight will not be rapid, you should not count on it, but you will be able to achieve the following results:

• reduce overall body fat;
• dry your body;
• the kilograms that went away slowly and smoothly, if they return, will be in exactly the same mode - smoothly and gradually, which will allow you to have time to monitor the process and periodically reduce the caloric content of your diet again;
• you will be able to curb your increased appetite;
• the stomach walls will shrink, which means you will need less food to feel full;
• depending on the duration, you will lose from 3 to 15-20 kg;
• discomfort on a 1200 calorie diet is minimal.

According to nutritionists, the 1200 diet has become the best way to lose weight. There is no sharp decrease in food; almost all useful substances are present. In addition, you can choose those foods that your body requires at the moment to satisfy its needs.

The essence of the 1200 diet

To understand what we are talking about, let’s look at what you can eat and what you should still give up.

Of course, those foods that are considered harmful at all times and in any diet will be prohibited:

• fast food;
• sweet carbonated drinks that contain either a huge amount of sugar (about 10 teaspoons per half liter of water) or harmful sweeteners (read about harmful sweeteners here);
• alcoholic drinks and beer, which are high in calories in themselves, and also require snacks. In addition, alcohol dulls the ability to control the amount of food; after drinking, you can eat several times more than usual;
• deep-fried or fat-fried foods;
• flour dishes, baked goods, confectionery products - they do not provide any benefit; they contain so-called “empty calories”, which are most often processed into subcutaneous and visceral fat;
• smoked, too spicy or salty, for the reason that these products retain a lot of liquid, which contributes to the “swelling” of fat cells. For example, sauerkraut, which is healthy in itself, causes tissue swelling, and due to the increased content of lactic acid, it can cause problems with joints. It can be eaten in small quantities;

With a diet of 1200 calories, the amount of fast carbohydrates, which include all types of sweets containing sugar, is reduced. You should avoid those carbohydrates that have a high glycemic index (see table of glycemic index of foods)

It is also worth reducing foods with slow carbohydrates by 2-3 times:

• porridge,
• bakery products;
• fruits;
• bitter chocolate;
• pasta, etc.

Creating a calorie deficit

Essentially, the 1200 kcal diet is nothing more than a low-carb () and low-calorie diet.

• consume no more than 200-250g of foods containing carbohydrates per day. Thanks to this diet, you will spend more calories than you get from food;
• if, according to physiological standards, women who do not work physically and whose activity does not exceed the average are recommended to consume about 2000 calories, then when using a diet of 1200 calories, the deficit will be quite noticeable;
• the same can be said for men, who are recommended to consume 2,500 calories. It is permissible for them to slightly increase the portions so that the daily calorie content is 1400-1500 kcal;
• To make the effect more noticeable, and to prevent stretch marks and sagging skin from appearing on the body, it is necessary to additionally exercise. Cardio exercises, aerobics, fitness, stretching exercises, yoga, outdoor games, walking - combine these types of training so that the body does not get used to them and is unable to adapt. In addition, calories will be consumed even faster.

Diet ration 1200

A sample 1200 calorie diet menu consists of protein dishes combined with vegetables, a small amount of fruit, low-fat dairy products, leafy salads and greens.

You can add a little to your daily menu:

• butter for porridge;
• vegetable oil (preferably unrefined olive oil) for salad dressing;
• hard cheese or feta cheese in small quantities;
• mild spices: coriander, curry, turmeric, cinnamon, flax seeds (), sesame, rosemary, oregano, basil, etc.

To satisfy your body's need for fat, eat fatty fish. For example, salmon, salmon, herring, which are rich in natural antioxidants - Omega-3 and Omega-6. In addition to being essential for maintaining healthy, youthful skin, saturated fat prevents the threat of cardiovascular disease. The daily diet should include at least 9-10g of such fats or about 7% of daily calories.

To satisfy the need for carbohydrates, you can eat two or three fruits a day, 100-150g of whole grain cereals () or 50-70g of whole grain bread.

The body's need for fiber should be satisfied through raw and stewed vegetables, and salads made from them.

How to choose a menu for yourself

To learn how to create a 1200-calorie diet menu for yourself, you need to understand the basic principles of healthy eating and the rules of a balanced diet.

You should immediately understand that:

• to create the right menu, you will have to count the number of calories, first weighing everything you put into your mouth on a kitchen scale;
• do not forget to pay attention to the balance of the menu, avoiding using only proteins, or mainly carbohydrates.

The optimal ratio is:

• proteins 10-35%;
• fats -20-35%;
• carbohydrates 40-65%.

To convert proteins, fats or carbohydrates into calories, remember that:

• 1g protein = 4.1kcal;
• 1g carbohydrates = 4.1kcal;
• 1g fat = 9.3kcal.

In order to lose weight or dry out the body, you need to eat in the following ratios of proteins, fats and carbohydrates:

30-20-50 or 30-30-40.

The easiest way to lose weight is by reducing the amount of carbohydrates and fats, but do not forget that:

• The percentage of reduction in carbohydrates in the diet required for weight loss is individual for everyone; some will lose weight if they remove a small portion of carbohydrates, while others need to reduce their carbohydrate intake significantly. It is recommended to consume at least 100-150 g of carbohydrates per day;
• with high physical exertion or increased activity, for example, with regular hour-long classes in the gym, with heavy physical work, you need to consume more protein;
• Fat consumption cannot be completely eliminated. When less than 20-25g of fat enters the body, the body turns on protective mechanisms, namely, it reduces energy consumption.

A principle thought out by nature itself: fat is a vital substance, so if it is not supplied enough, it must be stored.

Calculation standards for BZHU

The amount of proteins, fats and carbohydrates (BJU) sufficient for normal life can be calculated independently.

The calculation formulas are presented in the table:

Note

Proteins should be supplied in the following ratio:

• 1/3 vegetable proteins;
• 2/3 animal proteins.

Thus, if a person weighs 60 kg, then he should consume at least:

• Protein: 0.8x60 = 48g
• Fat 0.7x60 = 42g
• Carbohydrates 2x60 = 120g

And these are the maximum values ​​​​for the ability to lose weight:

• Proteins: 2x60 = 120g
• Fat 1.3x60 = 78g
• Carbohydrates 5x60 = 300g

Here is information on how to properly distribute BJU between 5 meals:

1. Breakfast (200-250g) - complex carbohydrates (porridge, fruits)
2. Second breakfast (100-150g) - carbohydrates
3. Lunch (250-300g) protein, vegetables, complex carbohydrates (fruits)
4. Afternoon snack (100-150g) - protein or vegetables
5. Dinner (150-200g) protein, green vegetables

Here you can watch a video that explains in detail how to plan your diet. A few low-calorie recipes for the 1200 calorie diet:

Calorie table

You can use a convenient calorie table for the most common and acceptable foods in this diet ().

Diet 1200: calorie table:

More detailed table of calorie content of foods. You can also use the online food calorie analyzer ().

Sample 1200 calorie menu with calories counted

Below you can see an approximate 1200 calorie diet menu for a week. Additionally, you can drink coffee or tea without sugar, herbal infusions, and rose hips.

Monday

• Breakfast:
• Lunch: low-fat cottage cheese 100g - 110 kcal and orange -36 kcal (146 kcal)
• Dinner: chicken soup (300 ml) - 210 kcal, baked chicken thigh 158 kcal, cucumber and tomato salad - 47 kcal, orange juice 200 ml - 35 kcal (452 ​​kcal)
• Afternoon snack: yogurt 1.5% - 79 kcal
• Dinner: grilled salmon - 283 kcal, baked vegetables - 62 kcal (345 kcal)

Just in a day: 1236 kcal

Note: If you have a little more or a little less calories, that's okay.

Tuesday

• Breakfast:
• Lunch: banana - 95 kcal
• Dinner: Borscht with meat (300g) - 147 kcal; boiled potatoes 1 pc. 82 kcal, beef cutlet - 260 kcal; cabbage salad with cucumber 100g - 49 kcal (538 kcal)
• Afternoon snack: medium apple 70 kcal
• Dinner: baked salmon - 230 kcal; leaf salad 100g - 47 kcal

Just in a day: 1208 kcal

Wednesday

• Breakfast: buckwheat porridge with milk - 157 kcal, tea with milk 30 (187 kcal)
• Lunch: grated carrots 100g - 32 kcal
• Dinner: pea soup (300ml) - 193 kcal; fish cutlet 100g - 130 kcal; tomato salad - 47 kcal; boiled rice - 116 kcal; apple juice 200 ml - 86 kcal (572 kcal);
• Afternoon snack: tomato juice 200 ml - 44 kcal
• Dinner: boiled or grilled chicken breast 150g - 169 kcal; egg salad 100g - 185 kcal (354 kcal)

Just in a day: 1189 kcal

Thursday

• Breakfast: omelet from one egg and two tablespoons of milk - 184 kcal, tea with milk - 30 kcal (214 kcal)
• Lunch: cottage cheese 100g - 110kcal
• Dinner: Vegetable soup - 129 kcal; 2 beef sausages - 226 kcal; Boiled potatoes 2 pcs. - 164 kcal; vinaigrette 100g - 75 kcal (465 kcal)
• Afternoon snack: cottage cheese with sour cream 10% 100g - 197 kcal
• Dinner: chicken ham 100g - 188 kcal; lettuce 200g - 24 kcal (212 kcal)

Just in a day: 1198 kcal

Friday

• Breakfast: grain cottage cheese 3% 100g - 109 kcal; fruit yogurt - 63 kcal; tea with milk 30 kcal (202 kcal)
• Lunch: walnuts 30 g - 163 kcal
• Dinner: mushroom soup 300ml - 163 kcal; boiled beef 100g - 264 kcal; buckwheat porridge 100g - 132 kcal; cabbage salad with cucumbers 54 kcal (613 kcal)
• Afternoon snack: baked apple - 59 kcal
• Dinner: pilaf with mushrooms and meat 100g - 156 kcal; 2 cucumbers 30 kcal

Just in a day: 1223 kcal

Saturday

• Breakfast: Oatmeal (50g dry flakes) with the addition of low-fat milk - 198 kcal, coffee with milk - 30 kcal (228 kcal)
• Lunch: pear baked with cottage cheese 150g - 80 kcal
• Dinner: bean soup 300ml - 186 kcal; veal cutlets 100g - 375 kcal; 2 tomatoes 40 kcal (601 kcal)
• Afternoon snack: Activia drinking 1.5% 200ml - 88 kcal
• Dinner: fish baked with mushrooms and cheese 200g - 184 kcal; 1 cucumber and 1 tomato - 35 kcal

Just in a day: 1216 kcal

Sunday

• Breakfast: low-fat cottage cheese 100g - 110 kcal and orange - 36 kcal (146 kcal)
• Lunch: baked apples stuffed with low-fat cottage cheese 200g - 208 kcal
• Dinner: fresh cabbage borscht with meat 300ml - 209 kcal; boiled chicken without skin 150g - 275 kcal; vinaigrette with beans 150g - 123 kcal (607 kcal)
• Afternoon snack: pineapple juice 200ml - 96 kcal
• Dinner: hake baked in the oven 150g - 132 kcal; 2 tomatoes 40 kcal (172 kcal)

Just in a day: 1229kcal

The 1200 calorie diet menu for a week may change, you must choose those foods that you like and suit you personally, and include them in your diet. But do not forget that many types of food are completely prohibited; if you continue to eat baked goods, cakes, treat yourself to high-calorie desserts in the evenings in a cafe or at home in front of the TV, you will still not be able to lose weight.

The video clip shows another version of the 1200 diet menu for one day:

Indian version of the diet 1200 calories

India has its own system of using a 1200 kcal diet menu. It is not like our usual menu, with lunch, dinner and breakfast.

For the diet, certain foods are taken and distributed throughout the day in equal parts.

Here's what the food pyramid looks like for the whole day:

• 6-11 servings of whole grain foods (brown rice, grain bread, Indian rotis);
• 3-5 servings of vegetables (cabbage, onions, eggplant);
• 2-4 servings of fruit (bananas, melon, grapes);
• 2-3 servings of protein dishes (chicken, lamb, lentils)

Additionally, the 1200-calorie diet includes Indian lassi - in our opinion, low-fat fruit kefir, the recipe for which will be given below. It is permissible to replace kefir with milk.

All portions are quite small. The basis is a slice of Roti bread, which contains approximately 135 kcal.

Diet menu 1200 per day (Indian version)

How many servings should you eat? It all depends on your initial weight and eating habits. If you are used to eating a lot, your weight exceeds 100 kg, of course, you should not sharply reduce your daily diet to a minimum. In this case, you can eat the maximum number of servings per day, making them tiny.

But this does not mean that you should eat continuously. Here's how the Indian diet is used:

• Early breakfast: piece of flatbread, fruit (approx. 100g)
• Breakfast: a piece of flatbread, a portion of vegetables (100g), a protein dish (100-120g chicken or boiled beans, lentils, lamb), fruit
• Lunch: a piece of flatbread, a portion of vegetables, a portion of fruit
• Dinner: piece of flatbread, vegetables, protein dish, fruit
• Afternoon snack: a piece of flatbread, a portion of vegetables
• Dinner: a piece of flatbread, a protein dish, a portion of vegetables

Total for the day:

• 6 pieces of flatbread or grain bread;
• 5 servings of vegetables;
• 4 servings of fruit;
• 3 servings of protein meal.

This pyramid is also suitable for you if you want to try the Indian version of the 1200 calorie diet.

If you are not full, then in between meals, use another piece of flatbread.

Lassi drink recipe

This cool drink not only keeps you cool but is also good for weight loss.

1. The simplest method of preparation is to use yoghurt (dahi) with clean water, salt and spices (usually cumin seeds). The drink is low-calorie and pleasant in taste, somewhat reminiscent of liquid kefir with salt.
2. Another preparation option is to mix yogurt with fruits, for example, strawberries, bananas, mangoes, lemon, etc. First, the fruits or berries are crushed in a blender, sometimes adding honey or sugar. But for the diet it is better to limit yourself to the sweetness of the fruits themselves. Then pour in the dahi and add ice. Very similar to our fruit cocktail or smoothie.

Diet 1200 on proteins

Another variation of this diet is the 1200 calorie protein diet. Its essence is that it is necessary to remove carbohydrates from the diet as much as possible.

Avoid cereals, fruits, sweets, bread, sugar, flour and sugar-containing products. It is permissible to eat only protein dishes:

• chicken, turkey, rabbit;
• meat, fish, eggs;
• cottage cheese and dairy products;
• seafood, mushrooms, legumes.

The diet is expanded with vegetables and vegetable dishes in different proportions. For example:

• vegetable stew;
• grilled vegetables;
• raw and steamed vegetables;
• cold and hot salads.

You can lose weight even faster than on a regular 1200 calorie diet, the only difference is that:

• the protein version is much more complex;
• constipation may occur;
• due to a lack of carbohydrates, the body slows down metabolism;
• Lost kilograms will come back faster.

This diet option can be used in extreme cases, when you need to quickly lose weight before some event.

Benefits of the 1200 Calorie Diet

This diet is good because:

• you have virtually no time to feel hungry;
• as soon as you get hungry - how does the next meal come;
• the body receives all the useful and necessary substances;
• weight decreases gradually;
• you learn to control everything you eat;
• the ideal rate of weight loss is achieved - 08-1kg per week;
• the results obtained last a long time;
• You can repeat the diet if necessary 3-4 times a year.

Disadvantages of the 1200 calorie per day diet

Of the shortcomings, the most obvious and annoying are the following:

• you need to constantly weigh everything you eat;
• you need to count calories using either tables or calculators;
• you will have to give up those foods that are too high in calories or have a high glycemic index ();
• It’s hard to resist temptations when you see others eating whatever they want.

Here are some more helpful tips for those who decide to try the 1200 calorie diet:

• Include porridge (buckwheat, oatmeal, millet) and other foods with carbohydrates in your breakfast, this will help provide you with energy and the body will not slow down your metabolism;
• Eat hot soups for lunch to improve digestion;
• if you want to eat, but the time has not yet come, then drink a glass of clean water in small sips, this will curb your appetite;
• for dinner, which should be no later than 6-7 pm, eat protein dishes: fish, eggs, meat, seafood, combining them with leafy salads and other green vegetables (cabbage, zucchini, cucumbers, peas, broccoli, zucchini, asparagus, green beans, etc.)
• as snacks you can use kefir, bifidok, fermented baked milk, grated carrots, apples, oranges, some nuts, etc.
• drink more liquid, for example, chilled tea or herbal infusions, clean water, rosehip infusion.

Several recipes for the 1200 diet

A simple 1200 calorie diet menu involves eating low-calorie foods. To make the menu varied, you need to remember a few easy-to-prepare dishes.

Kefir cocktails with fruits or vegetables

Any snack can be tasty and healthy if you blend low-fat kefir with any fresh or frozen berries and fruits in a blender. Alternatively, you can beat kefir with fresh cucumber or mint, adding dill, fennel, and lemon balm inside. You will get a low-calorie diet unsweetened drink.

Baked apples with cottage cheese

• Core the apples without cutting them.
• Place low-fat cottage cheese mixed with raw egg and washed raisins into the hole.
• Bake in the oven until soft.

Vegetable vinaigrette with white beans

• Boil carrots, beets, white beans (or take canned ones), chop the vegetables, add chopped pickles and onions.
• Season with olive oil, herbs, and salt.
• Do not add potatoes.

You often meet a person who is trying to lose weight in the shortest possible time, who calculates the calories of all the dishes eaten during the day. In order to make life easier for the above-mentioned persons, in this article we will look at an effective universal diet for weight loss with a correctly selected average daily calorie intake.

Since many women trying to lose weight with the help of various diets lead a sedentary lifestyle and are not inclined to “burden themselves” with physical activity, nutritionists began to consider the universal number of calories, thanks to which a person can lose a couple of extra pounds without causing damage health. As a result, the number 1200 was obtained. We will talk more about the principles of such a diet with an approximate menu in the following material.

The principle of the calorie diet

Let's take a closer look at what the 1200 calorie per day weight loss diet is and what its benefits are. basic principles:

Firstly, when following a diet, it is very important to observe nutrient balance. For example, the daily intake of fat in your body should be about 30%, protein - 15 and carbohydrates - 55%.

Let us remind you that complex carbohydrates are best suited for the diet. As for fats, most of them should be of plant origin and only 2-3 percent should be of animal origin.

Secondly, do not forget about contraindications diets for weight loss by calories. If you are pregnant or have not yet reached the age of majority, this kind of calorie restrictions is strictly prohibited for you.

popular:

• ✅ Diet for 500 calories a day - menu for a week

How many calories do you need to eat to lose weight?

Due to physical characteristics, representatives of the stronger sex spend more calories per day, pumping muscles in the gym, or performing complex physical work; the calorie norm per day is different for women and men. Based on this, each gender needs to calculate the individual calorie content of diet dishes.

In order to calculate, how many calories do women need per day to lose weight on the above diet?, follow these steps:

• multiply your weight in kilograms by 10;
• then add your height in centimeters multiplied by 6.25;
• subtract the number of years multiplied by 5 from the resulting number;
• then subtract 161.

The resulting number should be multiplied by number corresponding to your level of physical activity:

• 1.2 - sedentary lifestyle;
• 1,375 – classes three times a week;
• 1.4625 - fitness five times a week;
• 1,550 – increased physical activity 5 times a week;
• 1.6375 - daily exercise;
• 1.725 - intense physical activity twice a day;
• 1.9 - increased daily load in combination with physical activity.

For men to lose weight using the above diet you should calculate number of calories Thus:

• multiply the number 10 by the weight in kilograms;
• then add the resulting number by multiplying the height in centimeters by 6.25;
• subtract the number of years multiplied by 5;
• add 5.

And, as mentioned above, in order to get the final number of calories for weight loss, you should multiply the resulting figure by the coefficient of your physical activity. The numbers for calculating the load level are the same as for women.

Do not forget that the minimum number of calories a person needs per day is 1200.

Menu for the week: 1200 calories per day

In order to save you from this difficult fate of creating the menu yourself, and even counting calories at the same time, we present you with our most effective option diet menu for weight loss for 1200 calories per day:

Monday

• Breakfast: omelette - 150 g omelette (60 kcal), a cup of coffee with milk (25 kcal);
• Second breakfast: apple (50 kcal), 200 ml of natural yogurt (150 kcal);
• Lunch: fish soup (100 kcal), sauerkraut salad seasoned with vegetable oil (70 kcal), 150 ml of tomato juice (30 kcal), 50 g of boiled sausage (300 kcal);
• Afternoon snack: 150 g low-fat cottage cheese (100 kcal), orange (40 kcal);
• Dinner: chamomile tea (15 kcal), 250 g of boiled turkey meat (300 kcal).

Tuesday

• boiled egg, toast from black bread and processed cheese, 200 ml of tomato juice - 300 calories;
• 150 ml of natural yogurt - 100 calories;
• vegetable soup cooked in chicken broth - 400 calories;
• green tea with a tablespoon of honey - 100 calories;
• 150 g of boiled chicken meat - 300 kcal.

Wednesday

• a glass of fresh orange juice and a bun - 350 kcal;
• green tea and apple - 150 kcal;
• 200 g of baked cod - 300 kcal;
• rosehip decoction, apple - 150 kcal;
• 150 g of buckwheat and 200 g of boiled beef - 250 kcal.

Thursday

• oatmeal with dried fruits and a hot drink - 300 kcal;
• grapefruit, a glass of low-fat kefir - 200 kcal;
• 100 g of boiled rice and cucumber and tomato salad - 300 kcal;
• toast with cheese - 100 kcal;
• 200 g of buckwheat and boiled sausage - 300 kcal.

Friday

• omelette with vegetables and herbs, fresh orange juice - 300 kcal;
• green apple - 100 kcal;
• 200 g of baked fish with vegetables - 300 kcal;
• dried fruit salad, 100 ml low-fat kefir - 200 kcal;
• vegetable salad of tomato and cucumber with lemon juice and olive oil - 300 kcal.

Saturday

• toast with cheese and ham - 300 calories;
• 200 ml low-fat yogurt with fruit - 150 kcal;
• buckwheat soup with low-fat chicken meatballs - 350 kcal;
• orange and green tea - 100 kcal;
• salad of carrots, cabbage and cucumbers - 300 kcal.

Sunday

• omelette with cheese and sweet pepper - 300 kcal;
• citrus smoothie - 250 kcal;
• cabbage and broccoli puree soup - 200 kcal;
• pear and rosehip decoction - 150 kcal;
• lettuce leaves and 100 g of low-fat cottage cheese - 300 kcal.

By following the above calorie diet menu, you will undoubtedly lose weight without causing any harm to your health.

Low-calorie recipes for weight loss

In this paragraph, we will introduce you to the most healthy and satisfying dishes containing a minimum amount of calories. First, let's look at the recipes for first courses. So, we present to your attention three delicious low-calorie soup recipes for the above diet:

Let's start with an easy meal for a calorie diet that can be included in the menu three times a week.

Soup for weight loss

Ingredients: five small tomatoes, 2-3 onions, bell peppers, two carrots, half a kilo of white cabbage, a stalk of celery, a pinch of dill, bay leaf, 3-4 cloves of garlic.

• cut onion and garlic into small cubes;
• grate carrots;
• chop cabbage;
• peel the pepper and cut it thinly;
• cut tomatoes into cubes;
• chop celery and dill;
• Place all the ingredients in a saucepan, fill with water and add a bay leaf;
• cook for 40-45 minutes.

Champignon soup

Ingredients: half a kilo of champignons, 100 g of butter, two onions, a clove of garlic, two tablespoons of flour, a liter of low-fat chicken broth, bay leaf, 5 tablespoons of cream, a pinch of salt.

• peel and cut mushrooms and onions;
• melt butter in a frying pan;
• add garlic and onion and simmer until golden brown;
• add mushrooms and simmer for five minutes, stirring constantly;
• sprinkle the champignons with flour and mix thoroughly;
• add chicken broth and bring to a boil;
• add bay leaf and cook for another 10-15 minutes over low heat;
• Bring the resulting mixture to a homogeneous liquid consistency using a blender;
• mix with cream.

Fish soup puree

Ingredients: half a kilo of hake fish, five potatoes, carrots, onions, a pinch of herbs and salt.

• boil water and add grated carrots to it;
• cut the potatoes into thin strips and throw them into the pan along with the spices;
• add a whole onion;
• cut the fish into pieces and place in a pan;
• chop the greens and also add to the soup.

Salmon steak

Ingredients: half a kilo of salmon, 100 grams of pineapple and mango pulp, 150 g of asparagus, 50 g of ginger.

• blend pineapple and mango in a blender;
• grate the ginger root and add to the resulting puree;
• cut the steak into several small pieces;
• dip each in the resulting fruit mixture and fry on both sides;
• Boil asparagus and serve as a side dish with fish.

The above diet recipe is best consumed on Sunday evening.

Vegetarian cabbage cutlets

Ingredients: a kilogram of white cabbage, a glass of low-fat milk, 50 g of butter, 150 g of semolina, 2-3 tablespoons of breadcrumbs, a tablespoon of vegetable oil, 150 g of low-fat sour cream, a pinch of salt.

• pour milk into a saucepan and bring to a boil;
• add butter;
• finely chop the cabbage and add to the pan;
• simmer for 7-10 minutes;
• pour semolina into the pan;
• mix thoroughly to avoid lumps;
• cover the pan with a lid and cook for another 10 minutes;
• salt the finished mass and let cool;
• form cutlets;
• roll them in breading;
• fry in a frying pan on both sides until golden brown;
• Use in combination with sour cream.

Ingredients: 300 g of buckwheat, 150 g of chicken meat, one onion, two carrots, two potatoes, salt and spices to taste.

• rinse the chicken thoroughly, add water and bring to a boil;
• peel and cut potatoes into cubes;
• add it to the chicken in the pan;
• chop onions;
• Peel the carrots and grate on a coarse grater;
• put all the vegetables in the pan;
• thoroughly rinse the buckwheat;
• add it to the rest of the ingredients;
• cook for 40 minutes.

Well, where would we be without low-calorie desserts on the calorie diet menu:

Marshmallow cake

Ingredients: half a kilogram of white marshmallows, half a kilogram of sour cream, 150 g of sugar, a tablespoon of ground walnuts, 50 g of dark chocolate, 150 g of your favorite berries and 200 g of any fruit.

• thinly slice the marshmallows;
• beat sour cream with sugar;
• Place a layer of chopped marshmallows on the bowl;
• grease it with sour cream;
• lay out the remaining marshmallows and spread the cream on it again;
• Decorate the top of the resulting cake with fruits and berries.

carrot cake

Ingredients: two carrots, a large green apple, five tablespoons of cereal, a tablespoon of bran, 30 g of dates, a chicken egg, 350 ml of natural low-fat yogurt, vanilla and the juice of half a lemon, 200 g of low-fat cottage cheese, 150 g of raspberries and a teaspoon of honey.

• mix flour with bran;
• separate the white from the yolk;
• beat the egg whites with 150 ml of yogurt;
• Combine the resulting mixture with flour;
• chop the dates;
• grate carrots and apples on a coarse grater;
• mix with dough and sprinkle with lemon juice;
• knead the dough and place in a baking dish;
• Divide the finished cake into 4 parts;
• beat cottage cheese with raspberries and honey in a blender;
• brush the cakes with the resulting berry-curd cream;
• let it brew for 2-3 hours.

The following dish recipe, while following a diet, is good for use in the menu 2-3 times a week.