Hypocaloric diet. Hypocaloric diet (menu for the week, reviews) Diet low fat menu

This dietary course will be a real test for those who find it difficult to give any serious caloric restrictions to their own diet. But it's worth it, because the benefits that a low-calorie diet will bring to your body will be truly invaluable. You will not only get rid of extra pounds, but also significantly reduce the risk of developing diabetes and atherosclerosis. In addition, it will help normalize blood pressure.

The essence of a hypocaloric diet

What is a hypocaloric diet? First of all, it is worth noting that a hypocaloric diet involves limiting the calorie content of your diet. A day is allowed to consume from 1200 to 1300 kcal.

It is also recommended to limit the intake of carbohydrates by about 3-4 times, and 1.5-2 times - fat. There are restrictions on the consumption of salt and fluids. At the same time, protein in your diet should be contained in a full volume - 60-80 g per day. Also throughout the course you need to consume fiber, vitamins and minerals.

Although hypocaloric diet, the reviews of which are mostly positive, provides for a very low-calorie diet, during its observance, physical activity is still recommended, which is uncharacteristic for most.

Another rule of the weight loss diet is to follow the fractional nutrition system. Course duration - 2-3 weeks. If during this time you do not achieve the desired results in losing weight, you can repeat the course after a month.

Ideally, during such a diet, you should also arrange fasting days for yourself once a week. The following variations of the unloading ration are offered:

• on apples (1.5 kilograms per day);
• (1.5 kilograms per day);
• on kefir (1.5 liters per day);
• on oatmeal (200 grams per day).

Choose the variation of the fasting day that suits you the most, as they will all be equally effective and beneficial to health. Unloading days perfectly normalize the metabolic process, improve intestinal motility and remove nitrogenous slags.

Hypocaloric diet: menu for the week

Monday:

• breakfast - 150 grams of scrambled eggs, a glass of low-fat kefir;
• lunch - 200 grams of pearl barley soup, 100 grams of sauerkraut salad, 150 grams of veal goulash, a glass of unsweetened compote;
• dinner - 100 grams of liver pancakes, 100 grams of lean porridge, a cup of tea without sugar;
• before going to bed - one green apple.

Tuesday:

• breakfast - 100 grams of boiled fish, 100 grams of boiled vegetables, 100 grams of fresh cucumber salad, a cup of tea without sugar;
• lunch - 200 grams of rice soup, 50 grams of boiled beef, a glass of apricot juice;
• dinner - 70 grams of beef steam cutlets, 100 grams of eggplant caviar, a cup of unsweetened tea;

Wednesday:

• breakfast - 100 grams of boiled chicken breast, a green apple and a glass of tomato juice;
• lunch - 200 grams of lean borscht, 75 grams of boiled beef meat, 150 grams of boiled garnish, a glass of dried fruit compote (add xylitol);
• dinner - 50 grams of beetroot caviar, 100 grams of lazy cabbage rolls, a cup of tea without sugar;

Thursday:

• breakfast - 100 grams of squash caviar, 220 grams of lazy dumplings, a cup of tea without sugar;
• lunch - 200 grams of pickle, 120 grams of steamed beef roll, a glass of dried fruit compote (add xylitol);
• dinner - 125 grams of lean millet porridge with pumpkin, a glass of apple juice;
• before going to bed - a glass of low-fat yogurt.

Friday:

• breakfast - 50 grams of boiled fish, 150 grams of boiled vegetables, 50 grams of fresh cucumber salad, a cup of tea without sugar;
• lunch - 100 grams of beetroot caviar, 200 grams of vegetable soup, 100 grams of fish baked in foil, a glass of unsweetened compote;
• dinner - 100 grams of steam meatballs, a glass of low-fat kefir;
• before going to bed - a glass of apple juice.

Saturday:

• breakfast - a salad of fresh white cabbage, carrots and apples, 125 grams of boiled meat, a glass of low-fat kefir;
• lunch - 200 grams of pickle, 100 grams of fresh tomato salad, 200 grams of stewed zucchini, a glass of apple juice;
• dinner - 100 grams of lazy cabbage rolls, 50 grams of fresh cucumber salad, a glass of tomato juice;
• before going to bed - a green apple.

Sunday:

• breakfast - 100 grams of boiled beef meat with a side dish of vegetables, 50 grams of fresh cucumbers, a glass of unsweetened compote;
• lunch - 200 grams of lean borscht, 50 grams of boiled fish, a cup of tea without sugar;
• dinner - 100 grams of boiled chicken, 100 grams of tomato salad, a cup of unsweetened tea;
• before going to bed - a glass of low-fat kefir and a green apple.

From the outside it may seem that it is quite high-calorie, because it includes a variety of dishes, many of the recipes are strictly prohibited by any diets. However, the calorie content of the daily diet will not exceed 1200 kcal.

This method of losing weight is an excellent compromise for fighting extra pounds, since the course menu introduces enough restrictions to stimulate the fat burning process, but at the same time you will eat quite satisfyingly, and therefore there will be no discomfort during the diet.

One of the long-term, but effective methods of dealing with excess weight is a low-fat diet. Using a hypocaloric diet means reducing the calorie intake by almost half. The emphasis will be on vegetable and meat dishes, plus fruit snacks throughout the day. If you believe the reviews, this diet allows you to lose from 7 to 14 kg in three weeks.

Hypocaloric diet - what is it

This type of food has an alternative name "table number 8". A hypocaloric diet implies a balance of fats, proteins, carbohydrates that is suitable for weight loss, which helps to lose weight without increased physical activity. However, on the Internet, any diet with a minimum of kilocalories is called hypocaloric. The daily norm, according to WHO recommendations, is 1200 kcal for women and 300 kcal more for men.

A low-calorie diet is based on several key principles:

• Daily caloric content per day can range from 1500 to 800 kcal (depending on the weight and activity of the person). The latter option is prescribed by doctors, and then losing weight on a hypocaloric diet is under the supervision of a doctor.
• The content of fats in food is reduced by 2 times, carbohydrates - by three times. The amount of protein remains the same in order to maintain muscle mass during the three weeks of the diet. Vegetarian food is not suitable here: a hypocaloric diet does not exclude meat.
• You can repeat the diet after 30 days.
• Meals should be frequent, up to five times, but fractional.
• One or two days a week should be unloading. For breakfast, lunch and dinner, you can eat only one of the products: apples, kefir, oatmeal, cucumbers.
• You have to cook for a couple. If you do not have a special device, install a colander on a pot of boiling water: such a simple method will help to bring to life many recipes that are relevant for a hypocaloric menu.
• Useful raw vegetables, fruits. Learn how to make beautiful cuts to enjoy cooking, even if the recipe calls for the simplest ingredients.
• Be sure to eat at least one salad a day, otherwise the body will not receive fiber. On a diet, the simplest recipe for shredded cabbage with carrots and lemon dressing is suitable.
• Diet means three main meals (breakfast, lunch, dinner) plus two additional (snack, afternoon tea), during which it is better to eat fruits, berries, vegetables.

Contraindications

In a number of certain cases, a strict restriction of the diet will not work. Among the main contraindications for a hypocaloric menu are the following:

• Pregnancy, breastfeeding.
• Childhood and adolescence: do not limit yourself, even if a low-calorie diet is rich in vitamins.
• The period of menopause (the reaction of the body can be unpredictable).
• Diseases of the gastrointestinal tract (gastritis, ulcer, pancreatitis).
• Diseases of the gallbladder, liver, kidneys, cardiovascular system.
• Any chronic illness (before consulting a doctor).

List of allowed and prohibited products

Hypocaloric nutrition prohibits:

• Caffeine (do not drink coffee, cola and energy drinks).
• Sugar, salt.
• Confectionery.
• Pasta, white bread, white rice.
• Smoked products.
• Any fast food.
• Fatty meat, fatty fish.
• Grapes, bananas, raisins.
• Alcohol.

While following the hypocaloric principles of nutrition, you can eat:

• Drink juice, water, weak tea, compote, decoctions are recommended (from wild rose, chamomile).
• Almost all fruits, vegetables, herbs.
• Low-fat cottage cheese, milk, kefir.
• Lean beef, chicken breast, lean fish.
• Boiled chicken egg, quail.

Hypocaloric diet - menu

The hypocaloric diet has a medical justification. It is recommended for people who suffer from obesity, or from a serious violation of metabolic processes in the body. This weight loss technique is now practiced not only by doctors, since all its secrets have become known to a wide range of people. In an effort to lose weight as quickly as possible, many do not stop even in front of the fear of hunger. The hypocaloric diet is based on the diet of table number 8.

The eighth table or the Pevzner table (8A / 8O) can be considered a classic version of a hypocaloric diet. The diet is built on the reduction of kilocalories depending on the body weight of a particular person. This table was developed by experts in the field of nutrition, as it is intended for people who suffer from and lead a sedentary lifestyle. The hypocaloric diet has a balanced menu, which makes it a priority compared to other types of diets. The menu is designed in such a way that it contains products from most of the main groups.

The process of losing weight on a hypocaloric diet is triggered by the fact that a person cuts his daily calorie intake. He receives a limited amount of kilocalories from food, which is hardly enough for him to ensure normal functioning. In reserve, the body will simply have nothing to put aside. To compensate for the lack of kilocalories, the body begins to burn its own fat deposits. Fat is transformed into energy and the person loses weight.

The main distinguishing feature of this diet is that it will have to count the kilocalories of each product. You can also use ready-made menu options, but often you still have to adjust them for yourself.

Eating on a hypocaloric diet implies compliance with the principle of fractionation. During the day, a person should come to the table at least 5 times. In this case, three meals will be the main ones, and two additional ones. As a snack, you can use fresh vegetables and fruits, as well as milk drinks.

The duration of the diet should be determined by the doctor. It is based on the state of human health, and what is the initial weight of the person losing weight also matters. However, the diet should not be practiced for longer than 2-3 weeks. In a month, a person should lose no more than 2-3 kg, so as not to harm his health.

The hypocaloric diet is based on the following principles:

Before you start a diet, you should prepare. To do this, you need to arrange fasting days for yourself, during which only vegetables or kefir are eaten. This will allow the body not to perceive the transition to a half-cut menu so painfully.

The number of kilocalories should be reduced gradually, starting from 500 kcal per day.

Protein foods on the menu are not cut, only carbohydrate intake should be reduced by three times and the amount of fat by half.

Limit sugar, salt and caffeine in the diet. You should also reduce the amount of water you drink. If most diet programs, on the contrary, recommend drinking as much liquid as possible, then a low-calorie diet requires you to “dry out” the body by expelling excess water from it. However, this does not mean that you can not drink during the diet at all.

The menu is based on eating foods that are rich in fiber, protein and vitamins.

You need to eat often, but in small portions.

Longer than 3 weeks of the proposed diet should not be followed.

The hypocaloric weight loss system allows you to speed up metabolic processes in the body, normalize blood glucose levels, and improve the digestive system as a whole. The body is cleansed of toxins, toxins are released from it, fats are broken down. Against the background of general recovery, blood pressure stabilizes.

During the diet, you can play sports, but the load should be minimal. If this is not possible, then you can just walk, or do gymnastic exercises at home.

There are 4 varieties of the Pevzner diet, which depend on what kind of excess weight a person has:

Diet 1800 kcal - this diet is suitable for those people who suffer from overweight, but they have not developed obesity.

Diet 1500 kcal - this diet is suitable for people with the first stage of obesity.

Diet 1200 kcal - such a diet is prescribed for people with the second degree of obesity.

Diet 800 kcal - such a diet can only be prescribed by a doctor and only to those people who suffer from 3-4 degrees of obesity. During its observance, a person must adhere to bed rest.

There are also foreign options for a hypocaloric diet, which range from 500 to 1800 kcal. Even the Western diet differs from the Pevzner diet in that it cuts down on the amount of fat: 20 g per day on a foreign diet versus 40-60 g of fat on the Russian diet.

However, no matter which diet option was chosen for weight loss, you need to enter it correctly. Without a preparatory stage, it is forbidden to sharply reduce the number of kilocalories. Every day you need to reduce your daily calorie content by 500 kcal until its value reaches 1300 kcal. Only after that you can switch to the menu of a low-calorie diet in the full sense of the word.

When compiling the menu, you must consider the following recommendations regarding the selection of products:

Number of proteins animal origin should be at the level of 60-70%. These are meat, eggs, fish, seafood. About 30% of proteins should be of vegetable origin - these are cereals, beans, soybeans, peas and mushrooms. A person should consume protein no more than 1-1.5 g / kg of body weight per day. It should be taken into account that animal proteins contain fats, therefore their calorie content is higher than vegetable proteins.

fats the menu can be represented by fats of animal origin, which should not exceed 30% of the total fat in the body. These are products such as: butter, fatty meats, lard, waterfowl, dairy products. Vegetable fats occupy the bulk of the fat in the diet of a person who adheres to a hypocaloric diet. Their share is 70%. In this case, a person should eat vegetable oils, nuts, seeds, olives. If animal fats are a source of saturated fatty acids and cholesterol, then vegetable fats supply unsaturated fatty acids to the body and help lower cholesterol. The use of fats in food increases appetite, as they give food a pleasant taste. Therefore, there is a parallel between how much fat a person eats and how quickly he gains weight. In this regard, it is so important to observe the above proportion of 70 to 30. Also, when compiling a menu, it should be borne in mind that fat is hidden in sausage, cheese, smoked products, confectionery, offal, ice cream and more. This must be taken into account when compiling the menu.

Carbohydrates can be slowly and quickly digestible, as well as not digestible - this is fiber. The latter include cereals, vegetables, herbs, wholemeal flour, berries and fruits. After entering the intestines, they do not break down, are not absorbed, and therefore do not have any effect on a person's weight. Carbohydrates, which are absorbed by the body quickly, are represented by such products as: sugar, jam, juice, honey, sweets, chocolate, sweets, drinks containing sugar, dairy products. After they enter the body, they are rapidly absorbed into the blood, and therefore lead to weight gain. Slow carbohydrates include pectin and starch. They are not so rapidly absorbed by the body, as it spends time breaking them down. Foods that are sources of slow carbohydrates: corn, pasta, bread, cereals, flour.

Priority in the menu should be given to carbohydrates that are not digested at all, or are digested slowly. You also need to take into account that fast carbohydrates are found in many products in a latent form. The daily "limit" of carbohydrates on a low-calorie diet is 150 g, but no more.

In order for the diet to be as effective as possible, you need to periodically arrange fasting days for yourself, when the daily calorie content of the diet is 500-750 kcal. More than 2 times in 10 days, unloading should not be performed. During such periods, metabolic processes are accelerated, fat reserves are burned faster. The products that are taken as a basis on a fasting day can be: sour-milk drinks, fish, meat, cottage cheese, vegetables and fruits.

Menu for a week of a hypocaloric diet

Foods that can be eaten while on a diet:

Animal and poultry meat: veal, beef, turkey, chicken, rabbit meat.

Egg.

Fish: herring, hake, tuna, pike, salmon. Seafood: mussels, squid, oysters, shrimps, crabs.

Legumes: beans, peas, lentils, chickpeas.

Mushrooms and seaweed.

Cereals: buckwheat, wheat groats, oatmeal.

Vegetable oil: olive, sunflower, corn, linseed.

Dairy products and milk with a low percentage of fat.

Crispbread and bread based on whole grain flour, bran.

Vegetables: carrots, onions, zucchini, tomatoes, cucumbers, eggplants, green beans, etc. Lettuce, greens.

Nuts, olives, flaxseed.

Foods that should not be eaten while on a diet:

Fatty varieties of animal and poultry meat.

Smoked meats, sausages, lard, bacon, fast food, semi-finished products.

Dough, bread based on wheat flour, all bakery products, waffles, cakes, pastries, pancakes, dumplings and dumplings.

Sugar and foods that contain it. Including honey, halva, dried fruits, condensed milk, ice cream.

Sour-milk drinks containing sugar and other additives.

Semolina.

Potatoes, bananas and grapes.

The benefits of the diet include:

The metabolism improves.

Weight goes away due to the fact that fats are broken down, not muscles.

The intestines are cleansed.

Muscles are strengthened.

The disadvantages of the diet include:

Diets can only be followed if a person is at home all the time. At work, it is difficult to follow the principle of fractional nutrition. Moreover, it is not always possible to bring food with you.

.

Mental disorders.

old age.

Infectious diseases in the acute stage.

A hypocaloric diet, as its name implies, is a diet with a reduced calorie content. The popularity of this type of diet is due to the problem of overweight, which affects almost 40% of the general population of people. In addition, diets of this type are often used for health and aesthetic purposes and are prescribed for a number of diseases (, metabolic syndrome , liver disease, ischemic heart disease).

There are many varieties of hypocaloric diets (, vegetarian diets, south shore diet , diet according to Khairullin and others.) Most hypocaloric diets are based on the restriction in the diet of a predominantly carbohydrate component with a slight restriction of animal fats, however, there are also hypocaloric diets for weight loss ( sports diets ) with a significant restriction of fat in the diet (up to 10-15%).

A classic hypocaloric diet can be considered a therapeutic diet with its varieties according to Pevzner (8A / 8o). Its main feature is the correlation of the energy value of the diet with the level of body weight that exceeds the physiological norm. So, if you are overweight (but not obesity ) the calorie content of the diet is reduced to 1800 kcal / day, with obesity of 1 degree - up to 1500 kcal / day, 2 degrees - 1200 and 3-4 degrees - 800 kcal / day (hospital, bed rest).

The key requirement is to maintain the protein quota at the level of the physiological norm (at least 90-100 g / day). Calorie reduction is carried out by eliminating from the diet foods containing simple carbohydrates (confectionery, honey, sugar, sweets) and saturated fats (fatty meats/fatty dairy products). Protein foods (lean meat, white fish, egg white, cottage cheese) should be present even with a diet with maximum reduction.

It is generally accepted that in order to achieve the effect, a moderate hypocaloric diet should provide a reduction in the calorie content of the diet at the level of 20% (on average 500 kcal/day) with a constant level of physical activity. A diet with a deficit of 500-600 kcal / day allows you to achieve weight loss by approximately 0.5 kg / week (5-10 kg / 3-5 months). A faster rate of weight loss is not physiologically justified, since it does not allow achieving weight stabilization (saving the result for a long time).

The best option is an individually selected moderately hypocaloric low-fat diet with a given energy deficit and the ratio of food nutrients at the level of 15-20%, proteins, 20-25% fats in the proportion of 1/3 animal and 2/3 vegetable fat and 55-60% of the daily calories, carbohydrates. Such a not very strict diet provides weight loss at the level of 10% of body weight (BW) within a few months. It is important that such a diet contains all the necessary nutrients and can be followed for a long time.

Many people make the mistake of trying to drastically reduce their calorie intake within a short period of time on the diet. As a rule, this approach causes stress for the body and, after a slight weight loss, it begins to reduce energy consumption by slowing down metabolic processes, thereby adapting to a new diet, respectively, the weight stops decreasing - the so-called dietary plateau comes.

Then there is another erroneous strategy - an attempt to overcome the plateau by further reducing the caloric content of the diet. In no case do not do this, there will be no effect, and if you lose weight, then not much and temporarily. This is the path to a dead end. After 7-10 days, weight loss will stop again and you will have to tighten your diet again. This process cannot last indefinitely, and after the cessation of efforts, the weight will necessarily begin to grow and, with a high probability, will exceed the initial one.

Paradoxically, however, diets with moderate calorie restriction can lose weight faster than diets with severe restrictions! Moreover, with moderate dietary restrictions, energy expenditure can be stimulated, and with rigid diets, energy expenditure is suppressed, approaching the level of energy intake.

Thus, moderate caloric restriction is preferred. Another danger of low-calorie diets is the lack of a number of essential food factors - / minerals, irreplaceable, omega 3 PUFA. Their deficiency reduces the speed. According to nutritionists, the lack of vitamins and minerals is a frequent/constant companion of low-calorie diets. And the more rigid the diet, the more monotonous the food, the more likely their content in the diet is below the critical level.

In addition, moderate restriction provides a more comfortable psychological state, while diets with a sharp calorie restriction are accompanied by a strong feeling of hunger, decreased performance, general weakness, severe mental discomfort (unstable mood/).

The best option for a hypocaloric diet is the daily calorie intake for men at the level of 1800 kcal and 1200 kcal for women. Do not forget that with a further decrease in caloric content in conditions of energy deficiency, muscle proteins may be included in the metabolic process due to activation gluconeogenesis which is extremely dangerous and undesirable.

One of the factors that increase the effectiveness of a low-calorie diet is its combination with regular physical activity, which allows you to increase energy expenditure. At the same time, moderate-intensity loads or low-intensity tonic loads (such as recreational walking) are recommended. Loads of this kind are served mainly at the expense of fats, and against their background, the activity of hormones increases / and the system for extracting fats from reserves is activated. Muscle tone after training remains elevated for a long time, due to which energy consumption increases.

A mandatory requirement for the preparation of a hypocaloric diet is to take into account the qualitative characteristics of the main food nutrients.

• The protein component should be represented in diets of this type to a greater extent by complete proteins of animal origin (60-70%) - meat, fish, egg white, seafood, dairy products, and to a lesser extent - of vegetable origin (30-40%) - cereals, soybeans, beans, mushrooms, peas. The daily requirement for proteins can vary within 1.0-1.5 g/kg of body weight. Also, it must be taken into account that animal protein products often contain fat, therefore, in general, their calorie content is higher than that of vegetable protein products.
• Fats are the most high-calorie food component. There are animal fats (fatty meat, butter / ghee, lard, waterfowl, fish, meat products, dairy products) and vegetable origin (corn, sunflower, olive, linseed vegetable oil, nuts, olives, seeds). Animal fats contain predominantly saturated fatty acids, are rich. Vegetable fats mainly contain unsaturated fatty acids, do not increase the level of cholesterol in the blood. low density lipoproteins . Fats cause a low feeling of fullness and contribute to overeating, as they give food a pleasant taste. There is a direct correlation between body weight and the amount of fat consumed. Therefore, a diet with a restriction of animal fats significantly reduces the caloric content of the diet and thereby contributes to weight loss. The optimal proportion of the ratio of animal and vegetable fats is the ratio of 70 to 30. When compiling a diet for a hypocaloric diet, one should also take into account the “hidden” fats contained in sausages, cheeses, smoked meats, confectionery, offal, ice cream and other products and avoid their consumption.
• Carbohydrates. Distinguish between indigestible (fiber) and slowly / quickly digestible carbohydrates. The main sources of indigestible carbohydrates are cereals, vegetables, greens, wholemeal flour, fruits, berries. Indigestible carbohydrates in the intestines are not broken down/absorbed (with the exception of legume fiber), do not affect body weight, slow down the absorption of fat and quickly create a feeling of satiety.

Digestible carbohydrates include:

• Quickly digestible (simple sugars: sucrose, lactose, glucose, maltose), which are easily / quickly absorbed into the blood. Sources are: sugar, jam, juices, honey, confectionery, chocolate, sweets, sugary drinks, fruits / berries (but the fiber in fruits and berries prevents rapid absorption), liquid dairy products.
• Slowly digestible (complex carbohydrates) - starch, pectin . It is absorbed into the blood more slowly, since it requires preliminary splitting. Sources: potatoes, cereals (flour, cereals, bread, pasta, corn).

In the diet of low-calorie diets, indigestible / slowly digestible carbohydrates are preferred. Refined carbohydrates, as well as “hidden” carbohydrates in various foods, require special attention. Restriction of carbohydrates in moderate hypocaloric diets below 150 g/day is not recommended.

Do not confuse standard low-calorie diets with low-carbohydrate nutrition, in which the carbohydrate component is limited to 40-50 g / day, but the fat content increases. Diets of this type (,) are based on other principles, since they are based on the transition of the body from the traditional mechanism for obtaining energy from carbohydrates ( glycolysis ) on the ketogenesis (obtaining energy from adipose tissue).

Thus, the following are excluded from the diet:

• High-calorie foods containing a lot of fat (fatty meat and sausage, mayonnaise, vegetable / butter, fatty fish, margarine, fatty cheeses, nuts, seeds, waterfowl, sour cream, smoked meats, canned food, cream).
• Easily digestible carbohydrates (dried fruits, sugar and sugary sweets, ice cream, chocolate, confectionery).
• Alcoholic drinks.

The consumption of products with an average calorie content is limited (pasta, potatoes, all types of bread from premium flour / bakery products).

The consumption of low-calorie foods is increasing (vegetables, except for potatoes / legumes) all types of greens (salad herbs), vegetable oils, mushrooms, low-fat dairy / sour-milk products, chicken eggs, seafood (squid, mussels, crabs, oysters, shrimps), lean meats / fish, seaweed, whole grain cereals, dietary breads / crispbreads with the addition of crushed grains, bran, legumes.

To improve efficiency, it is recommended to periodically (1-2 times / 10 days) practice low-energy fasting days (500-750 kcal / day), as they contribute to the restructuring of metabolism / accelerate the mobilization of fat from the depot. There are many options for fasting days: kefir, fish, meat, cottage cheese, vegetable / fruit, and their combinations.

An important condition of the diet is counting calories and limiting them to the required level.

Additionally, it is recommended to include vitamin and mineral complexes in the diet, and, if necessary, pre- and . It is extremely important to correctly combine products, in particular, use protein with vegetables / greens, observe a rational diet - take the carbohydrate component mainly in the first half of the day, and distribute the protein component evenly over meals, use cooking methods with a minimum amount of fat (bake, steam, stew, fry foods are not allowed). Consume 2-2.5 liters/day of free fluid.

Allowed Products

The basis of the diet of hypocaloric diets are:

• Low-fat varieties of red meat (veal, beef), poultry (chicken, turkey) and rabbit.
• Chicken eggs cooked in any way.
• River / sea fish (herring, hake, tuna, pike, salmon) in any culinary processing, seafood (squid, mussels, crabs, oysters, shrimps).
• Legumes (beans, lentils, peas, chickpeas), mushrooms, seaweed.
• Cold-pressed vegetable oils (olive, sunflower, linseed, corn).
• Whole grain cereals (oatmeal, buckwheat, wheat).
• Dairy / sour-milk products of low fat content.
• Dietary breads / crispbreads with the addition of crushed grains, bran.
• Vegetables rich in fiber (onions, carrots, cabbage, zucchini, eggplant, celery stalks, tomatoes, gourds, zucchini, cucumbers, green beans), green salad leaves, garden greens.
• Walnuts, olives, flaxseed.

Table of allowed products

Wholly or partially restricted products

With a hypocaloric diet in the diet, the use of:

• Fatty red meat and meat of domestic waterfowl (duck, goose), smoked meats, sausages, lard, bacon, convenience foods, fast food.
• Wheat bread, dough, crackers, bakery products (buns, gingerbread, pies, cookies), waffles, cakes, pastries, pancakes, dumplings, dumplings.
• Sugar / products containing it, chocolate, sweets, honey, halva, jam, dried fruits (dried apricots, raisins, figs, dates, prunes), condensed milk, ice cream,
• Sweet fermented milk products (yogurts with fruit additives), semolina.
• Some vegetables (potatoes), sweet fruits (bananas, grapes).
• Alcoholic beverages (sweet/semi-sweet wines, beer), caffeinated foods, spicy/spicy sauces, condiments.

Table of prohibited products

Hypocaloric Diet Menu (Meal Mode)

The menu of a hypocaloric diet is built on the basis of recommended / prohibited foods in accordance with the given calorie content of the daily diet and individual taste preferences.

A hypocaloric diet refers to those that allow you to lose weight in a fairly short time, a maximum of one and a half weeks, you can be guaranteed to get rid of 1-2 kilograms of excess weight.

The success of the diet lies in the fact that, thanks to a strong shake, the body begins to draw energy to maintain it in an active state, from body fat, due to this, weight is actively lost.

The main accents of a hypocaloric diet

A hypocaloric, low-fat diet restricts calorie intake, this amount will vary depending on the article, age and weight. You will have to reduce the calorie content of your usual diet by almost half. In order for the stress to go softer for the body, before the diet itself, you need to prepare, spend fasting days once a week. The transition to a diet should be carried out smoothly, gradually reducing the calorie content of the diet, to start with 400 calories, then another 400, until the daily calorie content becomes approximately 1100 kilocalories per day.

You need to reduce the caloric content of food primarily due to fats, their consumption should be reduced by half, the amount of carbohydrates by three. Protein food from the diet can not be removed, it is better to monitor the amount of protein eaten. It is necessary to limit the amount of sugar, salt, water. It is necessary to increase the amount of healthy and low-calorie foods, vegetables, fruits, with the exception of grapes, which contain glucose. The duration of the diet depends on the expected result, in two or three weeks you can lose 7 kilograms.

A hypocaloric diet is not an easy way to lose weight, it still has healing properties, restores impaired metabolism, and improves the functioning of the gastrointestinal tract. The body is cleansed, the sugar content in the blood decreases, the pressure normalizes. This diet is recommended for people suffering from obesity, diabetes and hypertension.

Product selection principles

Dairy products: low in fat. You can eat no more than three eggs per week.
Meat: chicken, beef, but it is better to use fish and seafood.
Sausages should be discarded. You also need to give up sugar, you can use a spoonful of honey. Give preference to vegetables, fruits, they are healthy and do not get better from them. In small quantities, you can black bread and pasta.

Menu

1 day:

• Breakfast: 200 g cheesecakes, 100 g marrow caviar, unsweetened tea.
• Lunch: vegetable borscht, lean beef soup.
• Dinner: 100 g liver pancakes with porridge, compote.
• During snacks: apples.

2 day:

• Breakfast: egg omelette, 200 g of low-fat kefir.
• Lunch: light soup 200 g, vegetable salad.
• Dinner: cabbage rolls, fruit salad.
• Snacks: a glass of kefir.

Day 3:

• Breakfast: vegetable salad, boiled chicken.
• Lunch: boiled fish, vegetable soup.
• Dinner: rice porridge with pumpkin.

The effectiveness of the diet and its pitfalls

The more correctly you choose a diet and physical activity, the more effective a hypocaloric diet will help you lose weight. After using the diet, the minimum weight that you will lose 3-4 kg is not the main thing, you will restore metabolic processes and improve your health. With a good metabolism, thanks to the diet, excess weight will begin to melt before our eyes.

Due to the consumption of half the required calorie intake, the body works in a new mode, which allows you to lose extra pounds. And thanks to useful and necessary substances, health improves. The main thing is not to overdo it with physical activity and avoid stressful situations, as they, combined with a diet, can bring a detrimental effect on health.