A low-calorie diet - effective struggle against excess fat
GENERAL DESCRIPTION low-calorie diet
Normal or slight increase in the protein content of the diet. This prevents loss of tissue protein, increases the energy consumption due to the assimilation of protein foods, creates a feeling of satiety. Egg whites (protein omelets) increase the assimilation of energy consumption is higher than meat and cheese.
Carbohydrate Restriction, primarily due to exclusion of sugar confectionery, beverages and other sweet. Reducing carbohydrates content below 100 g should not be systematic. Bread restricted to 100-150 g per day, if necessary, reduce caloric diet - 50 g or excluded. Preferred protein-protein wheat and bran-bread. Sugar in the food and drinks can be replaced with xylitol or sorbitol (30 g per day) based on their caloric.
The amount of fat in the diet reduces to 80 g Fats are staying longer in the stomach and reduce the excitability of the alimentary center, eliminating the feeling of hunger. Fats, mainly vegetable, increase the activity of enzymes that promote fat breakdown in the body.
Limiting the amount of salt.
Excluding alcoholic beverages that weaken self-control over food intake themselves are high-calorie foods.
Excluding food and dishes that excite the appetite.
Diet: 5-6 times a day with enough volume to satiety.
CHARACTERISTICS OF PRODUCTS AND METHODS FOR COOKING low-calorie diet
Bakery products. Permission is granted to rye and wheat bread from wheat flour, protein-protein wheat and bran-bread - 100-150 grams per day. Prohibited articles from flour of higher and 1st grades, products made of puff pastry and biscuit.
Soups. 250-300 g reception. Because of different vegetables with small amounts of potatoes or cereals: soup, borsch, okroshka, beetroot. 2-3 times a week on a low fat-free soups meat or fish broth with vegetables, meatballs. Dairy prohibited. Potatoes, cereals, legumes, pasta.
Meat and poultry. To 150 g per day. Lean beef, veal, rabbit, chicken, turkey, limited - lean pork and mutton, mainly boiled, braised; baked large and small pieces. Meat fried after boiling. Jellied beef. Prohibited fatty meats, goose, duck, ham, sausage, sausage, smoked and boiled, canned.
A fish. Low-fat kinds of 150-200 g per day. Boiled, baked, fried. Non-fish seafood. Prohibited species fatty, salted, smoked, canned in oil, caviar.
Dairy. Milk and dairy drinks low-fat. Sour cream - in dishes. Low-fat cottage cheese, and 9% fat (100-200 g per day) - natural and as cheesecakes, puddings. Low-fat cheeses - is limited. It is forbidden fat cottage cheese, sweet cheese, sweet yogurt, fermented baked milk, baked milk, fatty and salty cheeses.
Eggs. 1-2 pieces per day. Hardboiled, protein omelets. Omelettes with vegetables. It is forbidden to eggs.
Cereals. Limited to be added to vegetable soups. Friable porridges from buckwheat, pearl barley, barley groats by reducing bread. Prohibited other cereals, especially rice, semolina and oatmeal, pasta, legumes.
Vegetables. Use it in all kinds of part necessarily crude. Preferably all kinds of cabbage, cucumbers, radishes, lettuce, zucchini, squash, tomatoes, turnips. Sauerkraut - after washing. Limit meals of potatoes, beets, green peas, carrots, swede (a total of up to 200 grams per day), as well as salted and pickled vegetables.
Snacks. Salads from raw vegetables and sauerkraut, vinaigrettes, salads, vegetables with boiled meat and fish, seafood. Jellied fish or meat. Lean ham. Prohibited fatty and spicy snacks.
Fruit, desserts, sweets. Fruits and berries are sweet and sour varieties, raw and cooked. Mousses and jellies methylcellulose, xylitol, sorbitol. Unsweetened fruit drinks.
Prohibited grapes, raisins, bananas, figs, dates, very sweet variety of other fruit, sugar, confectionery, jam, honey, jelly, ice cream.
Sauces and spices. Tomato, red, white, vegetable, mushroom weak vinegar. Prohibited fatty and spicy sauces, mayonnaise, all spices.
Beverages. Tea, black coffee with milk. Unsweetened juice. Prohibited grape juice and other sweet cocoa.
Fats. Butter (limited) and vegetable oils - in dishes. Prohibited animals and cooking fats.
SAMPLE ONE-DAY MENU (1635 kcal), low-calorie diet
First breakfast: cottage cheese calcined - 100 g, braised carrots - 200 grams, coffee with milk without sugar - 200 g
Second breakfast: fresh cabbage salad with sour cream without salt - 170 g
Lunch: soup vegetarian (? servings) - 200 g boiled meat - 90 grams, green peas without oil - 50 grams of fresh apples - 100 g
Afternoon snack: [/b]cheese calcined - 100 grams, broth hips - 180 g
[b]Dinner: boiled fish (perch) - 100 g stew of vegetables (? servings) - 125 g
At night: yogurt - 180 g
All day: rye bread - 150g.
A low-calorie diet has three options. They vary in energy consumption (calories). In the first stage of normalization of body weight administered diet caloric corresponding normal physiological range, i.e. eliminate overeating.
Often this is enough, but if this measure does not lead to weight loss, it is necessary to resort to a greater restriction of caloric intake primarily by reducing the amount of fat and carbohydrates.
Normal or slight increase in the protein content of the diet. This prevents loss of tissue protein, increases the energy consumption due to the assimilation of protein foods, creates a feeling of satiety. Egg whites (protein omelets) increase the assimilation of energy consumption is higher than meat and cheese.
Carbohydrate Restriction, primarily due to exclusion of sugar confectionery, beverages and other sweet. Reducing carbohydrates content below 100 g should not be systematic. Bread restricted to 100-150 g per day, if necessary, reduce caloric diet - 50 g or excluded. Preferred protein-protein wheat and bran-bread. Sugar in the food and drinks can be replaced with xylitol or sorbitol (30 g per day) based on their caloric.
The amount of fat in the diet reduces to 80 g Fats are staying longer in the stomach and reduce the excitability of the alimentary center, eliminating the feeling of hunger. Fats, mainly vegetable, increase the activity of enzymes that promote fat breakdown in the body.
Limiting the amount of salt.
Excluding alcoholic beverages that weaken self-control over food intake themselves are high-calorie foods.
Excluding food and dishes that excite the appetite.
Diet: 5-6 times a day with enough volume to satiety.
CHARACTERISTICS OF PRODUCTS AND METHODS FOR COOKING low-calorie diet
Bakery products. Permission is granted to rye and wheat bread from wheat flour, protein-protein wheat and bran-bread - 100-150 grams per day. Prohibited articles from flour of higher and 1st grades, products made of puff pastry and biscuit.
Soups. 250-300 g reception. Because of different vegetables with small amounts of potatoes or cereals: soup, borsch, okroshka, beetroot. 2-3 times a week on a low fat-free soups meat or fish broth with vegetables, meatballs. Dairy prohibited. Potatoes, cereals, legumes, pasta.
Meat and poultry. To 150 g per day. Lean beef, veal, rabbit, chicken, turkey, limited - lean pork and mutton, mainly boiled, braised; baked large and small pieces. Meat fried after boiling. Jellied beef. Prohibited fatty meats, goose, duck, ham, sausage, sausage, smoked and boiled, canned.
A fish. Low-fat kinds of 150-200 g per day. Boiled, baked, fried. Non-fish seafood. Prohibited species fatty, salted, smoked, canned in oil, caviar.
Dairy. Milk and dairy drinks low-fat. Sour cream - in dishes. Low-fat cottage cheese, and 9% fat (100-200 g per day) - natural and as cheesecakes, puddings. Low-fat cheeses - is limited. It is forbidden fat cottage cheese, sweet cheese, sweet yogurt, fermented baked milk, baked milk, fatty and salty cheeses.
Eggs. 1-2 pieces per day. Hardboiled, protein omelets. Omelettes with vegetables. It is forbidden to eggs.
Cereals. Limited to be added to vegetable soups. Friable porridges from buckwheat, pearl barley, barley groats by reducing bread. Prohibited other cereals, especially rice, semolina and oatmeal, pasta, legumes.
Vegetables. Use it in all kinds of part necessarily crude. Preferably all kinds of cabbage, cucumbers, radishes, lettuce, zucchini, squash, tomatoes, turnips. Sauerkraut - after washing. Limit meals of potatoes, beets, green peas, carrots, swede (a total of up to 200 grams per day), as well as salted and pickled vegetables.
Snacks. Salads from raw vegetables and sauerkraut, vinaigrettes, salads, vegetables with boiled meat and fish, seafood. Jellied fish or meat. Lean ham. Prohibited fatty and spicy snacks.
Fruit, desserts, sweets. Fruits and berries are sweet and sour varieties, raw and cooked. Mousses and jellies methylcellulose, xylitol, sorbitol. Unsweetened fruit drinks.
Prohibited grapes, raisins, bananas, figs, dates, very sweet variety of other fruit, sugar, confectionery, jam, honey, jelly, ice cream.
Sauces and spices. Tomato, red, white, vegetable, mushroom weak vinegar. Prohibited fatty and spicy sauces, mayonnaise, all spices.
Beverages. Tea, black coffee with milk. Unsweetened juice. Prohibited grape juice and other sweet cocoa.
Fats. Butter (limited) and vegetable oils - in dishes. Prohibited animals and cooking fats.
SAMPLE ONE-DAY MENU (1635 kcal), low-calorie diet
First breakfast: cottage cheese calcined - 100 g, braised carrots - 200 grams, coffee with milk without sugar - 200 g
Second breakfast: fresh cabbage salad with sour cream without salt - 170 g
Lunch: soup vegetarian (? servings) - 200 g boiled meat - 90 grams, green peas without oil - 50 grams of fresh apples - 100 g
Afternoon snack: [/b]cheese calcined - 100 grams, broth hips - 180 g
[b]Dinner: boiled fish (perch) - 100 g stew of vegetables (? servings) - 125 g
At night: yogurt - 180 g
All day: rye bread - 150g.
A low-calorie diet has three options. They vary in energy consumption (calories). In the first stage of normalization of body weight administered diet caloric corresponding normal physiological range, i.e. eliminate overeating.
Often this is enough, but if this measure does not lead to weight loss, it is necessary to resort to a greater restriction of caloric intake primarily by reducing the amount of fat and carbohydrates.