Have you decided to put your figure in order by the summer? Or do you want to look good at the upcoming holiday? What is the menu to choose in this case?
A low-calorie diet will be a good way to quickly get rid of unnecessary kilos. How to make a diet, how much and what can be lost in a week, adhering to a low-calorie nutrition plan, what are the consequences of such a diet and how to get out of it so that the lost kilos do not return - this will be discussed in this article.
What is a good low-calorie diet?
Fast weight loss - this is the main advantage that will give you a low-calorie diet. The menu with recipes for such a meal plan will also please with a variety of options, unlike mono-diet fashionable today. You will be able to choose a diet in accordance with your addictions and not fall for something tasty. And another plus of the low-calorie meal plan is that in order to deal with the hated folds, you do not need much time. Typically, such a diet is recommended for 5 to 10 days, after which it is important to get out of it correctly so that the lost does not return.
Cons of a low-calorie diet
What is so bad diet menu? A low-calorie diet is not suitable for those who care not only about the number of lost pounds, but also about quality. Do you want to lose fat, not muscle? Then such a nutrition plan will not suit you, and here's why. By drastically reducing the number of incoming calories, you are transferring your body to the so-called emergency mode.
Instead of fat, muscle and water will leave the body to a greater extent. This is because, in fact, the muscles do not participate in the survival of the body. In terms of aesthetics, it is muscle mass that makes the body attractive. But in cold or hungry times, it is her body that will "drain" faster than fat. Muscles do not warm and cannot serve as energy fuel. The fact that it is with them that a person looks like a god from ancient Greek mythology is indifferent to nature. The fat layer will protect internal organs from hypothermia and will help to conserve energy if there are not enough calories.
Worst of all, women lose fat from the most important places for reproduction - the hips and abdomen, where reproductive organs are reliably protected. Whatever menu you choose, a low-calorie diet will first of all deprive you of a volume in your chest, cheeks will leave and your face will lose weight, but the fat on your waist and pope will remain in its bulk.
Beware of a breakdown
Another disadvantage of this method of losing weight is the possibility of a breakdown. You will have to fight with yourself, and it is not known who will be the winner in this heated battle - your desire to be more beautiful or the desire of the body to be healthier. After all, a sharp reduction in calories will be considered by the body as a threat to its own existence, which means that you need to fight hard and prevent the emptying of the fat depot. Get ready that every day your diet will be more and more visited by thoughts about quitting such a nutrition plan and finally eating normal, satisfying and tasty.
How to make a low-calorie diet more effective
Engage in physical activity. Even a carefully and reasonably formed menu of a low-calorie diet for weight loss is not able to preserve muscle mass while reducing incoming calories. But sport will help significantly, you will lose more fat, the skin will not sag, the body will remain in good shape. Try to spend at least 1000 calories per day, doing any activity. This can be jogging, brisk walking, swimming, dancing or going to the gym.
Carefully develop a nutrition plan that involves a low-calorie diet. The menu for a week (1200 calories daily) gives ample space for imagination. Let with restrictions. The day before the start of the operation, write in writing your personal menu for a low-calorie diet for weight loss with recipes. What do you like, what you can not stand from food? If you approach this issue negligently, you will fall through in 3-4 days.
Be careful about the macronutrients that will form the basis of your menu. A low -calorie diet (a menu for a week for weight loss) will not work if you consume carbohydrates, even if you fit into the framework of a daily calorie intake. Leave sweets, pastries, sweets for later (ideally, forget about them at all). The basis of nutrition on such a diet should be protein, slow carbohydrates, healthy vegetable fats.
Try not to eat anything three hours before bedtime. By the end of the day, metabolism slows down, and the body digests food more slowly. Drinking pure water or sugar-free herbal tea is a good way to get rid of hunger.
Drink plenty of fluids. Drinks and juices are not counted, since only pure water is able to quickly remove decay products from the body. During weight loss, the processes of splitting of internal tissues and fat begin. If you do not drink water to remove such compounds, then the process of losing weight will be slow.
How many calories a day you can eat with a low-calorie diet
Each of us has our own figure regarding daily calorie weight loss. Take for example two girls, each aged 20 years old, 170 cm tall and weighing 70 kg. Both girls decided to lose five kilos.
The first one works as an accountant five days a week, and after work she likes to watch her favorite show with a cat on a sofa in her arms at home. The second one works as a sales agent six days a week from morning to evening, all day on his feet, besides he can’t live without a barbell - he practices three times a week in a gym with free weights.
When talking about a low-calorie diet, they most often mean a norm of 1200 calories. This figure guarantees weight loss in any way of life, even the most inactive. But in our example, it is clear that for the first girl such a figure would be appropriate and effective. But for the second such a nutrition plan will become a torment on the first day, its rhythm and way of life prescribe a different calorie for weight loss, higher than the low-calorie diet suggests. A weekly menu (1200 kcal per day) will help you achieve results if your daily calorie burning rate is not more than 1800. If you have an excessively active lifestyle, then with this restriction you will not have enough energy, cheerfulness and good mood will disappear, and a breakdown is inevitable.
Some nutrition features
A low-calorie diet involves a huge variety of dishes, the main thing is not to exceed the established limit in calorie content. It is proposed to divide the entire daily volume of food into five meals of 250-300 kilocalories. Below we consider options for dishes that you can combine at your discretion and preferences.
Give up fast carbs for quick results
Of course, you will not find in the list of confectionery products. Why, because the same Mars or Snickers bar contains no more than 250 kcal? The fact is that all flour products, sweets, fatty fast food are saturated with carbohydrates and fats. A reduced calorie diet plunges the body into stress, but high-protein foods allow you to confidently lose weight. As soon as you eat something very sweet or fat, the loss of kilograms will slow down. If it’s unthinkable for you to give up your favorite sweets or chops, try the Kremlin or chocolate diets. There are also restrictions, but they do not affect the percentage of macronutrients, as does a low-calorie diet.
Low calorie diet: weekly menu
Less than 5 kilograms - these are the real results of most men and girls who decided to try out such a nutrition plan. For some, the number of kilos lost is even greater if the diet was accompanied by sports. What can you eat these days and which menu to stick to?
So, you can choose any food options and eat them 4-5 times a day at approximately the same intervals:
- oat, buckwheat or millet porridge, boiled in water without sugar (portion of the finished product 200 grams);
- a portion of cottage cheese in 200 grams (1-5% fat) + a spoonful of unsweetened yogurt;
- steamed chicken breast (250 grams), boiled or grilled;
- any kind of fish (250 grams), boiled, steamed or grilled;
- beef, 250 grams, steamed or boiled;
- two boiled eggs;
- salad (250 grams) of green vegetables: cabbage, celery, cucumber, herbs, onions with a spoon of any vegetable oil, you can also add sesame, flaxseed, several pieces of crushed nuts to the salad.
How many kilos can I lose in a week?
What are the promises of a low-calorie diet (weekly menu)? Minus 5-7 kilos - is this real? It all depends on what your initial weight is, what lifestyle you lead and how strictly you will follow the instructions. The greatest losses will be in people with a lot of excess weight. If you, along with dieting, go in for sports, the plumb line will be less, but better. Then the lost weight will be more attributable to body fat and will not return. Do not forget to drink water between meals to remove decay products, and overweight comes out with them.
How to get out of a low-calorie diet?
Some nutritionists joke that keeping a beautiful figure on the scales is harder than getting it. When you are obsessed with the desire to lose weight and know that after 5-7 days the flour of the diet will end, then sticking to the chosen nutrition plan is tolerant for many. But when the diet ends, you amaze everyone with your look at the holiday, then you can again indulge in gluttony. Lost kilos return in a matter of days, and, what is most annoying, already as fat.
In the first week after the end of the diet, it is strongly not recommended to consume carbohydrates in the form of sweets, as well as a combination of fat and carbohydrates. An example is a cutlet with potatoes, pizza, a piece of cake. Along with this, you need to increase the number of calories of food consumed. You can eat all the same permitted foods by increasing the serving weight in each meal by 50-70 grams. You can add sour cream and other vegetables to the salad. It is permissible to eat lean meat or poultry fried in a small amount of vegetable oil. As a snack, choose one fruit - apple, orange, banana.
Permanent healthy diet or endless swing - you choose
I must admit that as soon as you return to old eating habits, they will also lose weight. About this are silent articles that offer diets with quick results. Do you want you to have a beautiful body daily without diets and seasonal weight gain? You will have to eat the same way as after leaving a low-calorie diet, from time to time allowing yourself small joys and excesses. Otherwise, you will be in a constant stay "on a swing" between weight loss on a diet and a quick return of kilograms already in the form of fat.