(10 ratings, average: 3,50 out of 5)

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 overweight. 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 short term, at the same time they 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- 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 that doesn't mean that healthy eating stopped working, this 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.

Monday	Morning 249 kcal	101 g cottage cheese
	Day 299 kcal	201 g vegetables + 2 eggs + drink
	Evening 249 kcal	299 g vegetables + 1 egg + glass of kefir
Tuesday	Morning 249 kcal	149 g cereal with milk
	Day 299 kcal	249 ml soup + unsweetened coffee with milk
	Evening 260 kcal	305 g vegetables +99 g red meat + glass of milk
Wednesday	Morning 249 kcal	125 g salad
	Day 299 kcal	203 g stew + 154 g chicken meat
	Evening 259 kcal	148 g fish, stewed with vegetables
Thursday	Morning 249 kcal	Repeat menu from Monday
	Day 299 kcal	230 g salad + 2 boiled eggs
	Evening 239 kcal	208 g stew + 154 g boiled meat
Friday	Morning 249 kcal	106 g cottage cheese with sour cream (20%)
	Day 299 kcal	204 g green borscht
	Evening 244 kcal	154 g cottage cheese + 1 glass kefir with ½ tbsp. l. Sahara
Saturday	Morning 249 kcal	Repeat Tuesday breakfast
	Day 299 kcal	249 g borscht according to PP + 3 rye bread with curd cheese, tomato and herbs 70 g
	Evening 248 kcal	205 g turkey and buckwheat hedgehogs + a glass of kefir
Sunday	Morning 249 kcal	215 g omelet with cheese, tomato and herbs
	Day 299 kcal	230 g stew without potatoes + 143 g chicken fillet + unsweetened coffee
	Evening 240 kcal	152 g meat + 201 g vegetables + glass of milk.

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.

Monday	Morning 249 kcal	150 g cottage cheese with raisins
	Lunch 99 kcal	99 g fruits or berries
	Day 299 kcal	99 g chicken + 99 g buckwheat without salt
	Afternoon snack 99 kcal	1 boiled corn
	Evening 247 kcal	204 g seasonal vegetable salad
Tuesday	Morning 249 kcal	1 egg + 1 slice of bread
	Lunch 99 kcal	1 cup skim or coconut milk and kiwi smoothie
	Day 289 kcal	201 g diet ratatouille
	Snack 79 kcal	30 g cheese (up to 30% fat)
	Evening 301 kcal	80 g chicken breast
Wednesday	Morning 249 kcal	1 piece of black bread with cheese (curd)
	Lunch 99 kcal	143 g Grapes
	Day 269 kcal	201 g chopped vegetables
	Afternoon snack 90 kcal	Walnut 2 pcs.
	Evening 305 kcal	1 boiled egg
Thursday	Morning 249 kcal	145 g cottage cheese
	Lunch 99 kcal	70 g of any berries
	Day 309 kcal	201 g vegetable soup
		1 glass skim milk
	Evening 279 kcal	146 g salad of stewed zucchini, carrots and sweet peppers
Friday	Morning 249 kcal	154 g oatmeal with skim milk
	Lunch 99 kcal	1 PC. granola bar
	Day 319 kcal	99 g chicken breast + 99 g any permitted side dish
	Afternoon snack 97 kcal	1 piece of rye bread with a thin layer of cream cheese
	Evening 249 kcal	130 g seafood salad
Saturday	Morning 249 kcal	149 g eggs and tomato
	Lunch 99 kcal	1 orange
	Day 279 kcal	201 g green borscht PP
	Afternoon snack 100 kcal	99 g low-fat yoghurt
	Evening 249 kcal	99 g boiled beef
Sunday	Morning 249 kcal	149 g cheesecakes PP
	Lunch 99 kcal	1 apple
	Day 305 kcal	99 g fish + 99 g vegetables
	Afternoon snack 102 kcal	1 glass of kefir
	Evening 249 kcal	99 g chopped fruit

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 save general principles proper nutrition.

Monday	Morning 270 kcal	249 g omelette with tomato
	Lunch 139 kcal	½ grapefruit
	Day 280 kcal	143 g fish + 150 g carrot and cabbage salad
	Afternoon snack 150 kcal	several dried fruits
	Evening 287 kcal	249 g seasonal vegetable salad
Tuesday	Morning 284 kcal	249 g oatmeal with berries
	Lunch 149 kcal	1 glass of low-fat cottage cheese smoothie with coconut milk and currants
	Day 286 kcal	99 g boiled chicken + 157 g vegetables
	Afternoon snack 140 kcal	1 cup yogurt
	Evening 305 kcal	201 g baked fish + 141 g any salad
Wednesday	Morning 298 kcal	1 hot Greek sandwich
	Lunch 156 kcal	1 apple
	Day 288 kcal	201 g chicken soup + 153 g cucumber and tomato salad
	Snack 309 kcal	99 g cottage cheese casserole
	Evening 283 kcal	150 g breast (turkey or chicken)
Thursday	Morning 279 kcal	1 oat pancake
	Lunch 149 kcal	1 glass of kefir
	Day 300 kcal	201 g pilaf PP
	Afternoon snack 139 kcal	99 g beetroot and carrot salad
	Evening 306 kcal	99 g beef liver + 99 g any side dish of cereals
Friday	Morning 301 kcal	249 g oatmeal with coconut milk
	Lunch 149 kcal	99 g Rafaello PP
	Day 310 kcal	201 g seafood salad + 1 slice of rye bread
	Second snack 144 kcal	99 g Chinese cabbage and cucumber salad
	Evening 305 kcal	201 g chicken casserole with vegetables
Saturday	Morning 290 kcal	99 g wheat porridge on water + boiled egg
	Lunch 149 kcal	99 g fresh berries
	Day 298 kcal	201 g borscht PP + 1 toast of black bread
	Afternoon snack 160 kcal	99 g low-fat cottage cheese
	Evening 295 kcal	2 eggs + 149 g fresh vegetable salad
Sunday	Morning 294 kcal	1 Oat pancake stuffed with 1 tomato
	Lunch 149 kcal	1 granola bar
	Day 289 kcal	201 g chicken liver with vegetables
	Afternoon snack 139 kcal	99 g fresh vegetables
	Evening 279 kcal	201 g chicken casserole with vegetables

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.

Sample PP menu for 1500 kcal per week for weight loss

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

Monday	Morning 351 kcal	2 boiled eggs + 1 cucumber + 1 rye bread toast with cream cheese
	Lunch 249 kcal	1 glass banana smoothie with cottage cheese
	Day 351 kcal	2 chicken cutlets PP + 149 g brown rice + 149 g fresh vegetables
		10 pieces. walnuts
	Evening 351 kcal	249 g vegetable salad + 149 g baked fish
Tuesday	Morning 351 kcal	249 g omelet with herbs and tomatoes
	Lunch 249 kcal	1 piece of black bread with cheese (fat content up to 30%)
	Day 351 kcal	149 g durum pasta + 149 g vegetable salad + 99 g beef goulash
	Afternoon snack 249 kcal	1 cup kefir with cinnamon
	Evening 351 kcal	249 g fish and vegetable casserole
Wednesday	Morning 351 kcal	Repeat Monday breakfast
	Lunch 249 kcal	149 g cottage cheese + ½ banana
	Day 351 kcal	201 g chicken soup + 1 toast of whole grain bread
	Afternoon snack 249 kcal	10 cashews
	Evening 351 kcal	149 g turkey + 249 g vegetable salad
Thursday	Morning 351 kcal	249 g porridge on water + 1 boiled egg
	Lunch 249 kcal	149 g cottage cheese casserole with fruit
	Day 351 kcal	249 g ratatouille in the oven with lean meat + 50 g feta cheese
	Afternoon snack 249 kcal	8 dried fruits
	Evening 351 kcal	149 g steamed fish + 249 g cucumber and tomato salad
Friday	Morning 351 kcal	201 g buckwheat, boiled in water + 1 boiled egg
	Lunch 249 kcal	149 g Chinese cabbage roll with cottage cheese
	Day 351 kcal	99 g chicken goulash + 149 g Chinese cabbage salad + 149 g buckwheat porridge
	Afternoon snack 249 kcal	99 g cottage cheese with 1 tbsp. l. jam
	Evening 351 kcal	249 g chicken broth + 2 pieces of brown bread
Saturday	Morning 351 kcal	99 g brown rice, boiled in water + 149 g fresh vegetables
	Lunch 249 kcal	99 g low-fat yoghurt + 1 pear
	Day 351 kcal	277 g okroshka PP + 1 toast of rye bread
	Afternoon snack 249 kcal	149 g cheesecakes, baked in the oven
	Evening 351 kcal	249 g Greek salad + oven-baked meat
Sunday	Morning 351 kcal	249 g oatmeal with water and dried fruits
	Lunch 248 kcal	1 boiled egg + 99 g beet salad
	Day 351 kcal	99 g of porridge from permitted cereals + 99 g of boiled chicken meat + 1 cucumber
	Afternoon snack 259 kcal	1 glass of freshly squeezed juice + 2 PP oatmeal cookies
	Evening 351 kcal	149 g beef + 149 g tomato salad

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 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 new image life.

Article format: Mila Friedan

Video about Proper Nutrition (PP)

Principles of proper nutrition:

What is a 1200 kcal diet? Where can I get the weekly menu and calorie table? There are various dietary nutrition systems, but some of them can be harmful to health. The 1200 calorie diet is absolutely safe and helps you quickly lose weight. So what is the essence of this diet? How to create a menu for the week?

Many nutritionists agree that the 1200-calorie diet is the optimal diet that allows you to become the owner of slim figure and get in shape. Women spend exactly the same amount of calories without causing harm to the body. By adhering to this nutrition system, you can lose 1-2 kilograms per week.

The principle of the diet is to calculate the calories consumed per day, that is, you need to eat a quantity of certain foods whose calorie content does not exceed this figure. Thus, following a 1200 calorie diet, a woman will expend more energy than she takes in, which will lead to weight loss by burning stored fat. In addition, the body is cleansed, metabolism and metabolism are accelerated.

You no longer need to take drugs to lose weight, exercise gym and experience exhausting diets. This nutritional system allows you to consume almost any food, the main thing is not to exceed the daily caloric intake. Plus, you won't feel hungry.

Do not overindulge in high-calorie foods, otherwise you risk developing health problems. A woman needs exactly 1200 calories to feel good and at the same time lose weight. The body must receive enough fats, proteins and carbohydrates to have strength. Conversely, consuming too many calories with insufficient physical activity will lead to the accumulation of fat deposits.

For the diet to produce results, its duration must be at least 10 days. If you count calories for a month or more, your body will adapt to this regime, and fats will disappear more slowly. Remember that it is necessary to organize your daily routine so that you have meals 4-6 times a day, of which 3-4 times are main meals, and the rest are snacks.

How to calculate calories?

When following a diet, your task is to consume foods every day whose calorie content should not exceed 1200 kcal per day. An important principle of the diet is that general meaning calories should be correctly distributed throughout the day something like this:

In addition, other equally important factors should be taken into account when compiling a diet. Thus, the consumed proportion of fats should be 20% of the daily diet, proteins - 45%, and carbohydrates - 35%.

When creating a menu for 1200 kilocalories, be sure to take this factor into account. Don't starve yourself, with this diet you can eat tasty and varied foods while losing weight with ease.

Before creating a diet, study the calorie content of foods. On packages of finished products, manufacturers always indicate the energy value per 100 g. The table contains information on the amount of proteins, fats, carbohydrates and calorie content. Over time, you will be able to calculate these indicators automatically. To make it easier for you to calculate the menu for the week, the calorie table is given below.

Take a calculator and kitchen scale to help and create a menu for every day. Weigh foods, record indicators and lose weight without strict diets. To avoid getting lost in numbers, keep a food diary where you will write down your diet.

How to create a menu?

Collateral good result Calories will be counted correctly. The 1200 calorie diet is a low-carbohydrate, high-protein diet. It follows from this that in order to get rid of accumulated fat, it is necessary to limit the consumption of carbohydrates, which negatively affect the figure.

An approximate menu for a week according to this nutrition system should be complete.

Breakfast includes the following dishes:

1. Fruit salad of apple and melon, dressed with yogurt, and a bun - 350 kcal.
2. 100 g of low-fat cottage cheese with walnuts and dried apricots, a cup of coffee - 300 kcal.
3. 200 g of boiled potatoes with cabbage and cucumber salad, one crouton - 380 kcal.
4. Oatmeal with honey, nuts, pieces of dried apricots, prunes, juice or coffee - 350 kcal.
5. Two sandwiches with bacon, cheese and tomato slices, unsweetened tea - 30 kcal.
6. 100 g of any seafood, a little vegetable salad, 25 g of cheese, a bun, strawberries or grapefruit - 400 kcal.
7. White bread toast with turkey breast, cucumber and tomato salad dressed with low-calorie sauce, a cup of jelly - 300 kcal.

Lunch includes the following:

For dinner you can prepare the following dishes:

1. A small piece of pizza with seafood, orange - 350 kcal.
2. Veal chop and 150 g of vegetables - 300 kcal.
3. Two sandwiches with cheese and vegetable salad - 400 kcal.
4. Baked trout with cheese, mayonnaise and tomato - 450 kcal.
5. Chicken breast chop in batter with brown rice and vegetables - 350 kcal.
6. 80 g of chicken breast with vegetables, herbs and two slices of bread - 350 kcal.
7. 100 g of baked salmon with potatoes and beans - 350 kcal.

Between main meals, you should definitely have several snacks, which account for about 100 kcal from the daily diet. Snacks can include:

This sample menu for a week, which implies 1200 kcal per day. Study the energy value various products and create your own menu.

What do you need to know?

In order for a diet to make you the owner of a slim figure, you need to remember important rules, without which the result of the power system may turn out to be slightly different.

Firstly, food must be chewed thoroughly. Meals should be fractional and frequent, but in small portions. Try to diversify your menu with various recipes, otherwise a meager list of products may bore you, and too long a list may cause you to overeat.

Second, include plenty of fruits and vegetables, dairy products, low-fat meats, seafood and eggs in your diet. Thirdly, remember to drink 2 liters of still water daily to avoid dehydration.

If you want to lose weight on this diet, then you should stick to this diet for 3 weeks. After some time, the diet can be repeated.

The 1200 calorie diet is absolutely safe and effective. If you follow all the recommendations and keep correct calorie counts in your food diary, you will soon notice that your figure has become more attractive.

Gradually, more and more new weight loss methods are appearing, promising to lose excess weight quickly, without any effort. special effort, or vice versa, with strict restrictions on certain products. Some diets involve giving up carbohydrates, others advise creating a menu based on your blood type, others prohibit starchy foods and sweets, and so on. There is also a calorie diet, the scheme of which is quite simple and logical: a person must consume as many calories as his body needs to ensure normal functioning. If you eat more calories, it will appear overweight. To get rid of it, you should simply reduce the amount of foods you eat, correctly counting the calories they contain.

Video story about counting calories for weight loss

If you are in period active growth or are pregnant, you should not follow this diet. It is better to switch to a healthy diet, consuming as many foods as the body requires due to the changes occurring in it. In other cases, the calorie diet has no contraindications.

How to calculate your daily calorie intake

The principle of weight loss that the calorie diet uses is simple and understandable to everyone: if you overeat, you get fat; if you undereat, you lose weight. If you are overweight, you can lose unnecessary pounds, that is, nutrition should create a calorie deficit, and then maintain normal shape by daily consuming exactly the amount of calories that your body needs. How to do the calculation daily norm calories? You need to calculate using a very simple formula: subtract 105 from your height in centimeters, then multiply the resulting result by 30.

The calculation shows that if the food is within 1950 kcal daily, the weight will be maintained. And to lose weight you need to consume 300-600 kcal less (1,350 - 1,650 kcal). If a person leads an active lifestyle, plays sports, then when making calculations, you need to take into account that he needs to produce more energy, so you can adhere to the upper limit of the permissible number of calories. If a person is passive, it is better to limit himself to the minimum amount of acceptable food.

There is an amendment for professional athletes and people with a very active lifestyle (when regular long-term training takes place): when making calculations, the difference between height and the number 105 should be multiplied not by 30, but by 33. You can use a special calculator that allows you to calculate more accurately calorie norm for maintaining weight and losing weight (http://www.azbukadiet.ru/sutochnaya-norma-kalorij).

It may seem difficult and problematic to count calories at first, but over time it will become a habit, you will already remember various indicators by heart and easily calculate balanced menu for a week. To begin with, you can write down the most frequently consumed dishes in a notebook and calculate their calorie content, so as not to return to this issue again. In addition, many packages now indicate the calorie content of the product, which makes counting much easier. You can calculate the calorie content of dishes online on the Internet, completely free of charge (http://www.azbukadiet.ru/schetchik-kalorij).

You just need to select the category of products that are included in the dish, indicate their quantity - and in a second the calorie content will be calculated! It's very simple, convenient and fast. Just don’t forget to take into account the sauce for dishes, salad dressing, sugar in drinks. It would seem like a trifle, but it contains quite a few calories.

What foods should you include in your diet?

Each product contains a certain amount of proteins, fats, carbohydrates, and calories. Calorie content shows how much energy the body will receive after including this product in the diet. By choosing foods with low calorie content, you can consume them in larger quantities. The most “healthy” (low-calorie) foods are:

• vegetables (except potatoes and green peas);
• fruits (except bananas, dates, grapes, rose hips);
• low-fat kefir, yogurt;
• beans;
• seaweed, fish (blue whiting, cod, ice cod, hake, crucian carp, flounder);
• kidneys, list, heart;
• mushrooms.

As for meat, chicken, turkey, horse meat, beef, and rabbit contain fewer calories, so they are recommended to be included in the diet.
The most “dangerous”, that is, high in calories, are:

• fats, butter, margarine;
• bakery, confectionery and sweets;
• sausages;
• cereals:
• nuts.

A detailed list of calorie content of foods can be found on the Internet (for example, http://www.azbukadiet.ru/tablicy-kalorijnosti).

Choose foods with a known amount of calories

To make your daily calculation easier, you can focus on the approximate calorie content of the dishes that you plan to include on the menu. By choosing suitable products from the list below, you can easily create a menu for the whole week, the main thing is not to exaggerate the permissible number of calories. With this approach, a calorie-counting diet will pleasantly surprise you with the simplicity of creating a menu. So, approximately 100 kcal contain:

• a plate of vegetable soup (borscht);
• a portion stewed vegetables no added fat;
• oatmeal (about 2 tbsp);
• one baked (boiled) potato + greens;
• 50 grams of boiled chicken;
• olive oil (about 1 tbsp);
• boiled egg + low-calorie mayonnaise;
• one cheesecake without sugar;
• 50 g hard cheese + apple;
• sour cream (about 4 tbsp);
• one apple + honey (teaspoon);
• one banana;
• 15 - 20 grapes;
• ice cream sundae (approximately 80 g);
• a glass of orange juice;
• almonds (about 15 g).

Approximately 200 kcal contain:

• 100 g squash (eggplant) caviar;
• 90 g grain bread;
• a piece of white bread;
• 100 g boiled sausage (1 sausage);
• a portion of vinaigrette;
• scrambled eggs from two eggs;
• a portion of pasta soup (vegetable);
• 100 g cottage cheese with a fat content of 1.8% + tbsp. spoon of honey.

Approximately 300 kcal contain:

• two small cutlets;
• half a portion of pasta;
• a portion of porridge (mashed potatoes);
• two sausages + two tomatoes (cucumbers);
• two cabbage rolls;
• two cottage cheese pancakes;
• 200 g cottage cheese (low fat) + berries.

Sample menu for the day: five meals

It should be noted that a diet with calorie counting is a very comfortable way to lose weight. After all, someone who is losing weight can organize their meals so that the menu for the week includes those dishes and products that they like. In addition, a calorie diet for weight loss does not involve fasting.

An approximate menu for a day involves five meals a day, which allows you to get all the substances necessary for the normal functioning of the body and weight loss:

• Breakfast: boiled sausage (about 50 g), carrot and cabbage salad (150 g, seasoned with a small amount of vegetable oil and lemon juice), a modest piece of bread with butter and cheese (oil no more than 5 g). The entire breakfast contains approximately 300 kcal.
• Snack: Coffee with sugar or honey (no more than a teaspoon). A snack will cost 120 kcal.
• Lunch: boiled chicken (80 g, can be steamed), potatoes (about 150 g, you can add 20 g of vegetable oil), unsweetened green tea. Lunch contains 420 kcal.
• Afternoon snack: a glass of low-fat yogurt (1.5%). Approximately 120 kcal.
• Dinner: fish (about 200 g), carrot and cabbage salad (about 150 g, you can season with a small amount of vegetable oil and lemon juice). Dinner contains 240 kcal.

Having calculated the above menu, we will see that the body will receive 1,200 kcal per day, which will allow you to gradually lose weight.

Calorie diet: delicious recipes

When choosing different dishes to create a menu for the week, try to adhere to a diet in which the consumption of proteins, fats, and carbohydrates will be as balanced as possible (15, 30 and 55%, respectively). This way the body will get everything it needs with food.

1. Chicken breast. Wash the breast, salt and pepper. Cut along the side to create a “pocket.” Place a slice of orange in it and wrap everything in foil. Bake in the oven for about half an hour (180°C). This dish contains approximately 208 kcal per serving.
2. Vegetable salad. Wash and cut lettuce (about 100 g), cucumbers (10 g) and radishes (50 g) into slices. Combine everything, salt, season with natural yoghurt (a tablespoon), sprinkle with green onions, parsley, dill (about 30 g of greens). This delicious salad contains only 72 kcal per 100 g.
3. Baked fish. Clean the fish (150 g; pike perch, horse mackerel, perch, hake, cod are suitable), cut into pieces, add salt and pepper. Lightly grease the frying pan with vegetable oil and place the fish in it. On top – evenly distribute onion rings (50 g), cheese or feta cheese (about 5 g, grate). Sprinkle everything with oil (no more than 10 g), bake in the oven until the fish is cooked. There are 131.5 kcal per serving.

At first, try to avoid eating dishes with an unclear composition (for example, a salad in a cafe), because you simply will not be able to estimate its calorie content, and counting calories is approximately useless. Over time, you will learn to determine the number of calories by eye, based on the ingredients of a particular dish.

A high-calorie diet for weight loss has an undoubted advantage: there is no need to give up your favorite treats. You can sometimes allow yourself to eat even the most high-calorie foods by simply limiting your consumption of other foods that day. The downside of the diet is the need to weigh each piece and constantly count calories.

Calorie counting can often be terrifying because it's hard to keep track of your nutrition when you already have so many tasks around you. But such a program is the most lax, because the task is not to cut the diet, but to reduce the amount of food eaten to a certain limit: 500, 800, 1000 or 1200 kilocalories.

You can eat anything, the main thing is not to go beyond what is permitted.

The most common method of losing weight is counting daily calories, with a limit of 1200 kcal per day. More stringent programs suggest a limit of 500 or 800, but such diets require specialist advice.

The essence of the program: reducing portions and the amount eaten to the prescribed norm. Exclusion from the diet is junk food. The basis is balanced meals with a minimum and maximum of proteins. The main rule is no hunger strikes. It is important to eat small portions 4-5 times a day.

All products are steamed or boiled; baking or grilling without oil or fat is allowed. Dishes should not contain spices, salt or sugar.

The diet should include lean turkey, chicken, rabbit or beef. Healthy fats and proteins are found in fish: cod, salmon, hake, mackerel, halibut. A separate source of calcium is cottage cheese, kefir and milk.

Carbohydrates: buckwheat, rice, oatmeal and barley. Granola, whole grain and rye bread, fresh vegetables and fruits are added to the same list. Low-calorie fruits are used: cucumbers, tomatoes, zucchini, eggplants, carrots, peppers, beets, cabbage, broccoli, plums, apricots, kiwis, oranges. Healthy fats: flaxseed or olive oil, nuts, sesame or sunflower seeds.

Diet “Calorie counting” menu for the week: 1200 calories per day

Limiting daily caloric intake ensures uniform weight loss without weight fluctuations and metabolic disturbances. 1200 is the optimal number of kilocalories for weight loss or weight maintenance. The menu is divided into 4-5 meals (additional snack and afternoon snack).

It's important to drink a lot clean water, tea and coffee without sugar are allowed.

• Monday. For breakfast, boil 3 diet eggs, prepare toast from rye bread with a slice of hard cheese. Lunch – apple. In the afternoon, mushroom soup with croutons and boiled beef. Afternoon snack and evening meal – baked chicken breast and vegetable salad.
• Tuesday. Oatmeal with water (200 g) + drinking yogurt without additives + any berries. As a snack, 40 grams of walnuts. For lunch, boiled crucian carp and Chinese cabbage with cucumber. Dinner – kefir and grapefruit.
• Wednesday. Steamed buckwheat (200 g) + pumpkin juice, lunch – apple jelly. In the afternoon – beetroot soup + a slice of rye bread. Afternoon snack – a glass of fermented baked milk. And for dinner, the “Brush” salad.
• Thursday. Rice pudding with strawberry jam, snack – 20 g dates. For lunch and dinner, prepare a 400 g trout steak and cabbage with carrots.
• Friday. Mono fasting day before the weekend: 600 g of boiled buckwheat + 500 ml of kefir (1-1.5% fat content).
• Saturday. Cottage cheese with raisins + apple. Lunch – a glass of fresh juice or vegetable broth. Lunch – beef stew with carrots and potatoes. For evening meals – 500 ml of kefir and an orange.
• Sunday. Completion and exit, you can increase the calorie content to 1300. In the morning, juices, homemade cookies or casserole, dried fruits (dried apricots, dates, prunes). For lunch – 300 g of chicken soup. Afternoon snack and dinner - cottage cheese and drinking yogurt.

Calorie diet menu for 14 days: table

The longer the program, the more varied the diet should be. The rules remain the same: healthy eating, a limit of 1200 kilocalories, sweets and starchy foods are prohibited.

It is allowed to organize 1-2 fasting mono days per week.

	Breakfast	Dinner	Dinner
1	· boiled buckwheat; · scrambled eggs;	· Orange juice; boiled or baked pollock (350 g)	· 50 g canned or boiled corn; · boiled beans (70 g); · stewed liver (100 g)
2	· black bread toast with tomato, poached egg and ham	· chicken broth with herbs; · radishes, cucumber, feta and soy sauce;	· kefir (0.5-1%) 400 g with cinnamon and honey; · 100 g cottage cheese
3	· protein omelet with asparagus and broccoli; · hard cheese (20 g); · orange	· grilled trout fillet (250 g); boiled potatoes (150 g)	· steamed beef (250 g); · cabbage and tomato salad (150 g)
4	· cottage cheese casserole with semolina and without sugar (150 g); · Orange fresh	· boiled brown rice; · steamed vegetables; · chicken fillet (100 g)	· cheesecakes without sugar and yeast, baked in the oven
5	granola (50-60 g); · natural yogurt (150 g); · honey (40 g)	· vegetable soup with mushrooms and beans in lean broth; bean lobio (250 g)	· stewed turkey hearts or breast (150 g); · 200 g buckwheat
6	· toast with banana and honey; · 5 dates	· boiled; · buckwheat	· 5 quail eggs + 5 cherry tomatoes + Iceberg
7	· baked apples with cottage cheese, cinnamon and raisins	· seaweed; · salmon steak (300 g)	· Stewed rabbit; · oatmeal with water (150 g)
8	oatmeal with milk; · boiled egg	· zucchini boats with tomato and cheese, baked in foil; · chicken chop (100 g)	· grilled vegetables + grilled chicken breast (without sauces)
9	oatmeal cookies (50-80 g); · fruit juice	· barley porridge; · 2 hard-boiled eggs	· natural yogurt (200 g); · buckwheat
10	· buckwheat with kefir (300 g); feta (40 g)	· Greek salad (200 g); · risotto	vegetable salad with olive oil; · hard cheese (50 g)
11	· smoothie (1 banana, milk, 1 kiwi); · 30 g of any dried fruits	· breast with vegetables, stewed in sour cream (250 g)	· boiled beets + raw carrots + raisins (grated, 400 g);
12	· whole grain bread (50 g); cream cheese + greens	pasta with seafood and cream sauce (200 g)	· boiled rice with prunes and apple (300 g)
13	· grated carrots, apple and raisins (400 g)	· buckwheat porridge (150 g); · boiled turkey (150 g); · orange	· vegetable-based pizza (grated zucchini + eggplant) with tomatoes, basil and cheese
14	· cottage cheese (0%) 100 g + drinking yoghurt	· low-fat chicken pilaf (300 g);	· oatmeal; · chicken stewed in sour cream (150 g)

Depending on the daily caloric intake, the total amount is divided into 3-5 doses so that the body receives the largest percentage of energy for breakfast and lunch. Dinner is deliberately made lighter so as not to burden the stomach before bed. Compounds are distributed in a similar way: carbohydrates in the morning, proteins in the late afternoon.

In order to eat according to the program for a month, you need to diversify it with recipes, according to the calorie content of a particular meal.

Breakfast options

The optimal amount for the morning to saturate the body is 300-350 kcal. It is better to use cereals, fruits, bread, eggs. Although dairy products are popular for morning consumption, they are best left for the evening.

1. Lazy oatmeal in a jar: 2-3 tablespoons of rolled oatmeal (or oatmeal) with 250 grams of natural yogurt, milk (juices can be used), the dish is decorated with berries and fruits, ready to eat in the morning;
2. Curd casserole with dried apricots and raisins: 2 eggs + 2 tablespoons of honey + a glass of oatmeal or semolina + dried fruits (pour into a baking dish and put in the oven for 40 minutes);
3. Boiled omelette: a mixture of 2 egg whites, 3 tablespoons of milk, herbs and natural spices is poured into a plastic bag or glass jar, the container is immersed in water so that the eggs are completely submerged, the omelette needs to be cooked after boiling for 10-15 minutes.

Lunch options

A midday meal should give you a boost of energy until the end of work or school. Therefore, it accounts for 400-500 kilocalories. Meals should include fats, proteins and ( better vegetables and fruits).

Lunch recipes:

1. Bean soup: boil the broth from the fillet, to which beans and cauliflower inflorescences (frozen) are added, simmer the dish for 15 minutes after the legumes are ready;
2. Baked salmon: fillet is rubbed with herbs and salt, placed on a baking sheet lined with foil, a couple of onion and lemon rings, chopped herbs are added on top, the envelope is wrapped, the fish is baked for 30 minutes at 180 degrees;
3. Beetroot soup: boiled beets are cut into strips, poured with whey, salt and pepper to taste, served with herbs.

Dinner options

For the evening, light dishes are prepared based on fermented milk products and low-calorie meat (chicken or turkey).

You can dilute your dinner with unsweetened fruits and come up with interesting recipes:

1. Apple with cottage cheese in the microwave: cut out the core, add a teaspoon of honey, put in the microwave for 3 minutes, stuff the hot fruit with low-fat cottage cheese, sprinkle with cinnamon and bake for another 10-15 minutes;
2. Kefir cocktail: you can combine different fruits and berries; a recipe with orange juice and ginger is considered fat-burning ( milk product and additives are loaded into a blender and mixed thoroughly);
3. Zucchini with tomatoes: cut into circles, place in piles on a baking sheet lined with foil in the following sequence - zucchini circle + onion circle + tomato - grated hard cheese is poured on top; The canapes are baked for 15-20 minutes.

Calorie counting diet: reviews and results

Such programs, based on daily control, are useful not only for losing weight. This helps keep the body in good shape, lead healthy image life, organize time correctly. Such planning improves both performance and morale.

Depending on the limitation, the results obtained vary. If you follow a nutrition plan of 500-800 kcal, you will lose 10-15 kg per month, and by 1200 kcal you will lose up to 7 kg. Users note an improvement in the condition of their skin, hair and nails, and a general cleansing of the body.

The advantages include variability, variety of diet and lack of hunger.

• Elena (St. Petersburg): the system is simple, interesting, I like to try new recipes and low-calorie dishes. I don’t deny myself anything, I just replace it with healthy alternatives. – 8 kg per month is an excellent result.
• Irina: My doctor and I developed a suitable menu for the 1200 program to combat excess weight. Picked up delicious dishes and food, in a couple of weeks it took 6 kg.
• Igor Belov (nutritionist): diet - consumption of 1200 kilocalories - the safest and most convenient way to lose weight. This technique is maintained for 30-40 days, after which you will need a month's rest. A culture of low-calorie nutrition allows you to switch to healthy food, reduce portions and painlessly give up bad eating habits.

Proper intake and expenditure of calories will ensure good health and normal weight. Indicators depend on the gender and age of people, their physical activity, and other factors. In each specific case, its own norm is calculated. It is important to learn to control it. A calorie diet can restore lost slimness or feel for the first time what a waist is.

Video: counting calories and planning a diet

Necessary balance

Any exercise stress involves energy expenditure, regardless of whether it is working out in the gym or cleaning the apartment. Only quantitative indicators will vary significantly. Even during rest, the body uses energy. To replenish it you need proper nutrition. Calories are found in proteins, fats and carbohydrates. Absent from vitamins, minerals and water.

To maintain health you need one diet, for losing weight or gaining weight muscle mass- another. During pregnancy and lactation, the rate of calories consumed per day differs from the identical indicator for a woman of the same age and build who is not expecting a baby. For children, teenagers and older people it will be slightly lower.

An average-sized adult living at a normal pace should consume about 2,000 calories per day. Exact consumption is calculated using a simple formula: subtract 105 from the height in cm, multiply the resulting result by 30. For those who lead an active lifestyle, replace the last factor with 33.

This calorie intake should be maintained to maintain your current weight. If your build needs to be reduced, then the number of calories consumed must be reduced by about 600 units.

Proper nutrition is the key to beauty and health

Nutrition for weight loss

Maintaining a normal weight is much easier than later getting rid of extra pounds. Completeness causes complexes. Many people try to avoid going to the fitness center and swimming pool. The result is a vicious circle. The problem grows, literally “hangs” over a person, and can cause depression, and with it many concomitant diseases. A high-calorie diet for weight loss will help get rid of it.

Important! If you have serious illnesses, you should consult a specialist.

If there are no contraindications, the calorie diet, the scheme of which is presented in different versions, can be calculated independently. To do this, you need to use tables that indicate the energy value of certain products.

Before starting the diet, you need to eat as usual for several days, write down everything and display the results. Then analyze the menu and make adjustments. At first, the process may seem very complicated and almost impossible. But you get used to constant calculations very quickly, and then they become a natural activity.

Interesting to know! This is the most productive diet, in which weight is lost gradually in small amounts, but the result is maintained for a long time.

When creating a menu, you should always have a table at hand

The diet consists of 3 main meals and 3 snacks. You can eat any food, but within the permissible daily calorie intake. The only strict condition will be their constant counting.

Some nutritionists advise avoiding fatty and carbohydrate-rich foods, while others are of the opposite opinion. But each person is individual, so he must decide for himself which menu is more comfortable for him to lose weight.

Rules for creating a menu

A properly composed and varied diet will help you avoid the feeling of hunger. The calorie diet menu must include protein. A sufficient amount of it is contained in meat, fish, chicken, eggs (the yolk is very high in calories, so it is better to exclude it when preparing dishes), and low-fat cottage cheese. Sweet, salty and fatty foods are not prohibited, but in very small quantities. It is better to exclude sausage, potatoes and white bread, but this is not a prerequisite.

When creating a menu, you can provide the same dishes throughout the week. In this case, you do not have to re-calculate the energy value.

Diet involves precise calculation not only at home

Do not forget about the rule of not only replacement, but also similarity of products. This applies more to dinners in restaurants and cafes. In extreme cases, the boundary may be slightly violated. The main thing is that it does not become a system.

Basic rules of a calorie diet for weight loss

After achieving the goal, the number of calories is gradually increased to the level of normal consumption according to the calculation given above. This will consolidate the result and leave it at the proper level. The main thing is not to overstep the limit.

Hot tea without sugar will perfectly complement lunch

Recipes for delicious low-calorie dishes

For many lovers of various sauces, a high-calorie diet becomes a real challenge. After all, they, together with sugar added to tea and coffee, amount to about 300 calories per day. Everything is much easier if you do the cooking yourself. Many recipes will make your calorie diet attractive rather than tedious.

A wonderful sauce is made from natural yogurt. Soft cottage cheese, in which there are practically no grains, is also suitable. You can grate tomatoes, cucumbers, and add herbs into it. This sauce will complement meat dishes very well.

The first course is cheese soup. The whole family will definitely love him. Peeled vegetables are placed in the pan: 260 g potatoes, 360 g zucchini, 120 g carrots, 190 g sweet pepper. Cook everything until done. Then grind with a blender and put on low heat. Add 80 g of finely chopped processed cheese, salt and pepper. Bring to a boil and turn off. 100 g of soup contains only 30.2 calories.

For lovers of crispy crust, boring buckwheat porridge can be turned into golden brown pancakes. Mix 300 g of cooled mass with 1 cup of kefir, add salt and slaked soda, 1 egg white and gradually 5 tablespoons of flour. Fry on vegetable oil in the form of pancakes until golden brown. The dish can be decorated with berries or topped with yogurt. The energy value is 250 calories.

High-calorie diet dishes can be satisfying and appetizing

A fruit and vegetable salad will be a delicious dessert. Finely chop or grate 100 g of plums, 250 g of apples and pears, 500 g of pumpkin, add the juice of 1 lemon. Mix everything and decorate with powdered sugar. This wonderful dessert will pamper and lift your spirits. 100 g of dish contains 37 calories.

But the main problem of people who dream of losing weight is a cartload of studied information that is not applied in practice. They know almost by heart what the best menu looks like, they are going to start “on Monday”, but they remain in the role of observers. Don't be one of them. Take care of your health and appearance. The response will not take long to arrive.