low calorie diet

In pursuit of a slim figure, they try to pick up some kind of diet or completely exhaust the body by starvation. Therefore, you need to lose weight correctly, the diet used should not only show excellent results in terms of weight loss, but also not be harmful to health.

A low-calorie diet is one surefire way to get your weight down safely and effortlessly. This option is just perfect for people who are obese and have type 2 diabetes.

Classic Low Calorie Diet Description

A low calorie diet involves reducing calorie intake by limiting fat and simple carbohydrates. Since it is impossible to disturb the natural metabolic processes of the body, the consumption of proteins increases.

There are several rules that must be followed to obtain the maximum effect and to improve health.

Daily calories of food consumed should not exceed 1300 kilocalories (for women) and 1500 kilocalories (for men).

The daily fat intake should not exceed eighty grams. The daily intake of complex carbohydrates is one hundred grams, while the consumption of simple carbohydrates must be reduced to zero.

It is important to keep the body hydrated and drink about 2 liters of clean water. Complete exclusion of sugar. The absence of such contraindications as: gastritis, ulcers, intestinal obstruction, high blood pressure, etc.

Prohibited foods in a low-calorie diet

One of the nuances of this type of weight loss It's the monotony of food. All products - meat, fish, vegetables are consumed exclusively in boiled, steamed or baked form.

The lowest calorie diet involves the use of special nutrient mixtures, the role of which is to suppress strong feelings of hunger.

If you are on a low-calorie or protein diet, you should remove the following foods from your diet:

  • baked goods that are based on puff or butter dough;
  • potato soups with cereals;
  • fatty meats: goose, duck, lamb, pork ;
  • fatty fish;
  • oatmeal, semolina and rice porridge;
  • pickles and pickles;
  • fruits and sweet berries;
  • any kind of sweets and desserts.
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The list of allowed products

The range of allowed products is huge, but you need to know how to cook them correctly. Allowed to eat: bread, vegetable soups, lean meats and fish, sour-milk products with a limited percentage of fat. For a balanced low-calorie diet, the following foods are recommended:

  • bread: protein-wheat, protein-bran, rye and wheat (provided that wholemeal flour is used);
  • soups - a maximum of three hundred grams at a time. Soups should be without potatoes (shchi, okroshka, borscht without roasting vegetables);
  • meat - the daily norm is up to one hundred and fifty grams of lean meat ( chicken, quail, veal, rabbit, turkey ). Meat can be consumed exclusively in boiled or steamed form;
  • lean fish - a maximum of two hundred grams per day. The fish is steamed, in the oven or boiled;
  • all dairy and sour-milk products must be as fat-free as possible;
  • eggs - up to two eggs per day, hard-boiled or cooked in the form of an omelet (without yolk), are allowed;
  • cereals - barley, buckwheat, barley boiled;
  • vegetables - tomatoes, turnips, pumpkin, radishes, lettuce, cucumbers, cabbage, celery, can be consumed both boiled and raw.

You can calculate the amount of food consumed (daily allowance is indicated) according to the table:

Dietary options Basic diet Moderately restricted diet Maximum restricted diet
Proteins (g) 100-110 70-80 40-50
Fats (d) 80- 90 60-70 30-40
Carbs (d) 120-150 70-80 50-70
Energy intensity (kcal) 1600-1850 1100-1270 630-840

Sample menu for 7 days


Morning - a cup of tea [11 2] with one or two teaspoons of honey, after twenty to forty grams of hard cheese with a fat content of not more than 17%.

Lunch - one hard boiled egg, coleslaw (use lemon juice for dressing) and one apple.

Dinner - one hundred and twenty grams of boiled beef, vegetable salad - up to two hundred grams.

You can eat one apple for snacks.


Morning - a cup of tea with honey, two hours later one hundred grams of cheese or seventy-five grams of meat.

Lunch - one medium baked potato, coleslaw with apple and lemon dressing.

Dinner - one hundred and twenty grams of boiled chicken, vegetable salad.

One sliced ​​pear for a snack.


Morning - a cup of tea with honey and lemon (to taste). In two hours thirty grams of cheese or eighty grams of cheese with two loaves.

Lunch - two hundred grams of boiled cod, coleslaw with apple, seasoned with freshly squeezed lemon juice.

Dinner - two hundred grams of vinaigrette (without potatoes).

As a snack - one medium-sized grapefruit.


Unloading day, during which it is allowed to consume one kilogram of completely fat-free cottage cheese and 2 liters of mineral water (still).


The second fasting day, during which you need to eat two kilograms of apples and drink 2 liters of mineral water (still).


Morning - a cup of tea with lemon and honey (to taste), two hours later - seventy-five grams of meat or one hundred grams of cheese.

Lunch - one medium baked potato, coleslaw with apple and lemon.

Dinner - twenty grams of boiled or steamed beef, vegetable salad.

One pear is allowed for snacks.


Morning - a cup of tea with lemon and honey, two hours later - from 30 to 80 grams of cheese with two loaves of bread.

Lunch - two hundred grams of boiled or steamed cod, coleslaw, apple and lemon juice.

Dinner - two hundred grams of vinaigrette without adding potatoes.

Eat one medium sized ripe grapefruit for snacks.

The given diet is approximate, it can be corrected, some products can be replaced with equivalent energy and nutritional composition. Diets for weight loss can be followed for a maximum of a month, all nutrition should be clearly calculated and balanced.

Low Calorie Recipes

Below are some low calorie recipes with diet and healthy foods:

  1. Diet vinaigrette - one large boiled beets, two large boiled carrots, one hundred and fifty grams of sauerkraut (before adding to the salad, be sure to rinse in water). Finely chop all boiled vegetables, add cabbage, two tablespoons of boiled or canned peas, mix everything and season with a spoonful of olive oil and a spoonful of lemon juice. Do not salt or pepper.
  2. Baked Potato - Wash one medium potato, leave in the skin, cut in half, place on a parchment-lined baking sheet, drizzle with a little olive oil and sprinkle generously with dill (use only fresh). Put in an oven heated to one hundred and eighty degrees, bake until fully cooked (about 20-30 minutes).
  3. Vegetable salad - one hundred grams of celery (stalks), lemon juice, grind everything in a blender - this is a dressing. For the base: bell peppers, lettuce, basil and two hundred grams tomatoes. Cut everything into small cubes and season with celery-lemon mixture.
  4. Low-calorie salad - one hundred grams of low-fat cottage cheese, dill, parsley, yogurt, two cucumbers, radish, Chinese cabbage. Grind greens and mix with yogurt. Chop all vegetables and mix with cottage cheese and dressing.

Getting out of the diet correctly

A low-calorie diet is an express weight loss method and does not imply long-term adherence. In order to properly get out of the diet, while not harming your body with sharp overloads of the gastrointestinal tract, you need to increase the calorie content gradually, daily.

Every day you need to increase the calorie content of the diet by one hundred and fifty to two hundred kilocalories, also gradually increasing the intake of carbohydrates and fats. During the exit period, carefully monitor the state of your weight, as soon as you notice that the weight has begun to return, reduce the calorie content by two hundred kilocalories and stop at this mark - this will be the most optimal diet for your body.

The impact of a low-calorie diet on pregnant women

This type of diet is completely contraindicated for women during pregnancy and lactation, since for the full intrauterine development of the child, you need to regularly consume the necessary amount of proteins, carbohydrates, fats, vitamins and trace elements.

There are many balanced low-calorie diets for every day on Internet forums, as well as reviews with supposed results and side effects.

If you want to quickly and safely lose extra pounds, then a low-calorie diet is what you need. It is important to undergo a full examination before any experiments with weight and consult a doctor regarding the presence or absence of contraindications - this is a very important point.

It is also recommended to combine any diet with moderate exercise to tighten loose skin.

Lose weight correctly and wisely!

  1. Marshak M. S. - Dietary nutrition. - M.: Medicine, 2004
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  3. Buznik IM - Energy metabolism and nutrition. - M.: Medicine, 1978 - 336 p.