For people who want to get rid of extra pounds, many effective diets have been developed. But such a variety very often confuses a person. How to choose the most suitable nutritional scheme that will provide excellent results in the shortest possible time? Such is the hypocaloric diet. At the same time, it helps not only lose weight, but also significantly improve the body: reduce the likelihood of developing diabetes, reduce the risk of atherosclerosis. It perfectly normalizes blood pressure.
How does a low-calorie diet work?
For the normal functioning of the body, a person should consume about 1,500 kcal daily. But this is a rather conditional indicator. It should not be forgotten that in women and men, metabolic processes proceed at different speeds. That is why for a strong half of humanity, this figure increases to 2500 kcal. And for women, the norm is 2000 kcal.
To ensure weight loss, a person must consume significantly fewer calories than he needs. Due to this, the breakdown of fat reserves will begin. The menu is designed in such a way that the losing weight consumed 1100-1300 kcal per day.
So, a hypocaloric diet is based on a calorie deficit. In other words, the body is undernourished. But he needs energy. Since he cannot get it, in sufficient quantities, from food, he begins to expend the stored fats.
Basic Rules
To ensure excellent weight loss, you must strictly adhere to these recommendations:
- Remember the permissible calorie content of your diet. Women should consume no more than 1200 kcal per day. Men - no more than 1500 kcal. These figures are calculated for average office workers suffering from obesity.
- A low-fat, low-calorie diet implies some nutritional restrictions. Minimize your intake of simple carbohydrates (glucose, sugar). It is advisable to refuse salt. Be sure to reduce the fat content of the food. Vegetable fats are preferred. In this case, the menu should be saturated with proteins.
- Additionally, it is recommended to take minerals, vitamins, fiber.
- Be sure to eat fractionally. Food should be taken in small quantities. In this case, you should eat often, up to 6 times a day.
- Physical exercises are very useful.
- Once a week, a fasting day must be carried out.
- The duration of a hypocaloric diet should not exceed 2-3 weeks. You can repeat the weight loss course in a month.
Diet benefits
A hypocaloric diet is nothing more than table number 8. Such a nutrition system undoubtedly has significant advantages.
The positive properties of the diet are:
- normalization and improvement of metabolism;
- effective weight loss as a result of the breakdown of subcutaneous fat stores;
- bowel cleansing;
- strengthening muscle tissue.
Diet disadvantages
However, along with the pros, this power system has a significant minus. Calorie reduction is a very strong stress for the body. That is why it is recommended to resort to such a diet only after consultation with a doctor.
You must understand that during the entire time that you follow a diet, the body receives only half the norm of calories. If such a diet is accompanied by intense physical exertion or severe stress, then exhaustion can be provoked. In this case, instead of the desired weight loss, there is a risk of developing serious diseases.
Therefore, be sure to focus on your well-being. If the diet causes discomfort, stop the diet immediately.
The right choice of products
When thinking about your diet, be sure to consider the calorie content in the finished product. In addition, do not forget about the rules for compiling a diet. With these recommendations, you can independently develop a low-fat, low-calorie diet. Menus can be selected from your favorite dishes.
The diet should be based on such products:
- cereals;
- dairy, dairy products (non-fat or with a minimum percentage of fat content);
- any fruit (grapes are excluded from food);
- chicken, lean beef;
- vegetables;
- low-fat fish;
- seafood.
You need to refuse:
- smoked meats;
- sausages;
- pickled foods;
- semi-finished products;
- sugar, salt.
Estimated Weekly Menu
Let us consider more clearly what kind of nutrition a hypocaloric diet implies. The menu for the week below can be changed at your discretion. In this case, do not forget to use the calorie table.
1 day:
- On breakfast. Cook an omelet (steamed) of 2 eggs. Drink kefir (1 cup - 150 ml).
- Dinner. Pearl barley soup (200 g), a salad of cabbage (can be made from pickled or fresh) and apples (100 g), buckwheat with stewed beef (150 g). Drink with jelly (1 tbsp.).
- Dinner. Drink herbal tea with liver pancakes (100 g).
- For the night. One bullseye.
2 day:
- Cucumber Salad (100 g). Use a vegetable side dish (150 g) with boiled fish (75 g). Drink herbal tea.
- Eat rice soup, always lean (200 g). Use herring pre-soaked (50 g), steamed beef meatballs (100 g), apricot juice (200 ml).
- A vegetable side dish (100 g) with beef patties (120 g) is recommended. Also eat eggplant caviar (100 g) for dinner. Drink herbal tea.
- Kefir (150 ml).
3 day:
- Pamper yourself with boiled chicken (100 g) with tomato juice (150 ml). Eat 1 apple.
- Lean borsch, spaghetti (150 g) with boiled beef (75 g). Wash down with 1 cup of compote made on xylitol.
- Eat cabbage rolls (100 g). Variety of diet with vegetable caviar (50 g). A glass of tea.
- Apple juice (200 ml).
4th day:
- Use lazy dumplings (about 200 g). Eat vegetable caviar (100 g), drink tea.
- Lean pickle recommended (200 g). Bite a vegetable side dish (100 g) with steam beef roll (120 g). Drink compote.
- Pumpkin porridge (200 g) with apple juice (100 g). It is possible with tea.
- A glass of kefir.
5 day:
- Eat boiled potatoes (150 g) with cucumber and soaked herring (50 g). Drink with herbal tea.
- Support the body with vegetable soup (200 g). Eat a side dish of vegetables (250 g) with caviar (100 g) and fish (100 g). Drink fruit jelly.
- Indulge yourself with meatballs (100 g). Drink apple juice (200 ml).
- Drink kefir - 1 cup.
6 day:
- Prepare a salad (cabbage, apples, carrots) - (100 g), season with sour cream (1 tbsp.), Boiled meat (125 g). Drink kefir (150 ml).
- Eat pickle (200 g). Eat a tomato salad (100 g) with sour cream (1 tbsp.). Indulge yourself with stuffed zucchini (200 g). Fruit juice (150 ml).
- Eat a fresh cucumber with cabbage rolls (100 g). Drink tomato juice (150 ml).
- One bullseye.
7 day - unloading.
As you can see, a hypocaloric diet is quite simple and tasty. The menu includes many varied and very healthy dishes.
Fasting day
A hypocaloric diet necessarily includes one fasting day. On this day, it is recommended to eat food every 2.5 hours.
For the fasting day, you can use any option:
- Eat only apples. For 1 day you will need approximately 1.5 kg.
- Eat cucumbers. You will also need 1.5 kg.
- Drink kefir (nonfat) all day .
- You can use porridge (oatmeal, rice) for unloading. Cook the dish on the water, without adding spices, oil.
Fasting day allows you to improve metabolism, establish intestinal motility and eliminate harmful substances from the body.
Hypocaloric diet: recipes
Cooking does not cause any special difficulties.
Some excellent recipes will make sure of this:
- Meat salad. Boil the beef (120 g). Cut it into strips. Chop cucumbers (2-3 pcs.), Bell pepper (half). Chop onions, dill and remember them a little in a mortar. Combine all the ingredients. Dress the salad with apple cider vinegar (a couple of drops) and vegetable oil (5 g).
- Carrot cutlets. Boil the carrots (1 kg). Clean her up. Mash the carrots in mashed potatoes. Soak the bran (2 tablespoons) in milk (2 tbsp.) For 10 minutes. Beat the egg whites (6 pieces). Connect all the components. Stir well and form cutlets. Cook them for a couple of minutes 15. Cutlets can also be baked in the oven. Sprinkle bran on top.
Dietary Opinions
What do people think about such a diet? Is a hypocaloric diet really effective? Reviews of losing weight are found both positive and extremely negative.
As a rule, those people who completely rejected the recommended rules are unhappy with this diet. Negative statements are directly related to poor nutrition, a rapid exit from the diet, and breakdowns. These losing weight were completely unprepared for major changes in nutrition. Immediately after the 7-day diet, they pounced on food and, of course, more than returned the lost kilos.
Those people who came to food more consciously and returned to a normal diet gradually are very pleased with their results. They indicate that in a short time they were able to lose about 5-8 kg.