Principles for determining the daily calorie intake. How many calories do you need per day? Daily set of products. Calories in food 2300 kcal

The 2,500 calorie per day diet is popular among people who exercise vigorously. A diet with the optimal amount of food and balance of nutrients. Effectively fights fat deposits during physical activity and promotes muscle gain.

A balanced diet and a varied menu allow you not to harm your health. nutrition - a numerical measure of energy that is distributed in the body during the breakdown of food.

• We recommend reading: and

The established calorie intake per day for a woman is , for a man - about 2.5 thousand.

Sports and a healthy lifestyle sometimes do not bring positive results in gaining muscle mass. Sports supplements and anabolic steroids cause irreparable harm to health. The 2500 calorie per day diet refers to and is aimed at accelerating the process of positive athletic performance.

The diet was optimized for athletes, but has now gained popularity among those who want to balance their diet. The basis of 2500 calorie sports nutrition is protein.

• Price;
• No load on the digestive tract;
• Consumption of nutrients and vitamins;
• Clear power characteristics;
• Ease of use.

A diet of 2500 calories per day is suitable not only for sports enthusiasts, but also for patients with diabetes, with the addition of oral glucose-lowering medications to the diet.

Grocery list

Average nutrient intake for an adult based on 2,500 calories per day:

• Cholesterol – no more than 300 mg;
• Fats – no more than 25 g, of which – no more than 25 g;
• Dietary fiber – no more than 25 g;
• Carbohydrates – from 257 g to 586 g;
• Proteins – from 58 g to 117 g.

The diet involves consuming:

• Vegetables and fruits;
• Spices and herbs;
• Vegetable fats and oils;
• Soups and gravies with the addition of chicken, fish or beef;
• Nuts and seeds;
• Bobov;
• Pasta;
• Sokov;
• Eggs and;
• Bakery products;
• Honey and sugar.

Before using dietary supplements, you should consult your doctor. Replace products with similar ones if you are individually intolerant to the components.

Menu for every day

The 2500 calorie per day diet involves eating smaller meals. The diet increases the load on the liver, so drinking alcohol is not recommended. It is necessary to consume only organic products. Avoid canned and processed foods, which can cause fat growth.

Breakfast 8:30 am

• 2 boiled;
• 1/2 cup oatmeal or other grains;
• 1/2 cup skim milk with half a teaspoon or sunflower oil;
• 1 orange.

Second breakfast 11:30 am (two hours before training)

• 150 grams of tuna or turkey with mixed vegetable salad, seasoned with a tablespoon of low-calorie mayonnaise;
• a slice of black bread;
• 6 pieces of almonds;
• 1 tbsp juice.

Lunch 2:30 pm (immediately after finishing training)

• 150 grams of chicken breast meat;
• 3/4 cup chicken rice, pasta or vegetables;
• 1/4 sweet pepper;
• 100 grams of lightly stewed mushrooms;
• 100 grams of chopped carrots;
• Add 1 tbsp to one of the dishes.

Light evening snack 5:00 – 5:30

• 1 low fat yogurt;
• 100 grams of boiled oatmeal.

Dinner 8:30 – 9:00 pm

• 1 chicken breast fillet with salad, dressed with 1 tablespoon of low-calorie mayonnaise;
• 1 slice of bread.

• 20 gr;
• 1 tbsp peanut butter;
• 1/2 cup rolled oats (measured raw or dried);
• 10 pieces of almonds or other nuts;
• 150 grams of vegetables.

Second menu option

• 200 ml milk or tea;
• 60 g whole grain bread with butter.

Lunch

• 100 grams of fresh fruit;
• 50 ml coffee with milk.

• Chicken broth with 170 grams of meat;
• 50 grams of rice or pasta;
• 200 grams of fresh vegetables and 100 grams of fruits;
• 70 grams of whole grain bread.

• 200 ml milk or tea.

• 170 grams of chicken fillet with vegetable salad or 70 grams of ham;
• A slice of black bread.

Third menu option

• 200 ml milk or tea/coffee;
• 60 grams of whole grain bread with 50 grams of chicken ham.

Lunch

• 100 grams of fresh fruit;
• 50 grams of coffee with milk.

• Chicken or fish broth;
• 175 grams of chicken or fish with 200 grams of vegetables;
• 100 grams of fresh fruit;
• 70 grams of whole grain bread.

• 200 grams of milk or tea/coffee.

• 1 boiled egg and 1 yolk from the second egg;
• 50 grams of chicken ham and a slice of black bread.

Individual food ingredients can be combined. Avoid carbonated and sugary drinks. A glass of wine contains about 70 calories. You can alternate porridge with pasta, adding a small amount of vegetable or.

A combination of daily physical activity and special exercises and a diet of 2500 calories per day will increase muscle mass naturally without the use of anabolic steroids

Dish recipes

Bean soup

You will need: 0.1 kg of green peas, 1 large onion, 0.5 kg of chickpeas, 2 medium carrots, 20 grams, ground black pepper, salt, 1 tsp of soda.

Cooking method:

In the evening, pour cool water over the beans and leave overnight. The next day, drain the water and mix with the required amount of soda, leave to soak for several hours. Rinse thoroughly with running water. Pour plenty of water over the beans and place over medium heat. Skim off the foam and add chopped onions, carrots, peas and butter. Add salt and pepper to taste. Cook until done.

Krupenik

You will need: buckwheat or 180 g, sour cream 5 g, sugar 10 g, 5 g, cottage cheese 85 g, egg 1/4 pcs, melted butter 5 g.

Cooking method:

Add cottage cheese, salt, eggs, sugar, butter to the prepared porridge and mix. Place the resulting mass on baking sheets and grease the surface with sour cream. Bake until done.

Potato salad

You will need: 0.5 kg of potatoes, 1 tbsp horseradish, 1 ripe horseradish, 2 tbsp vinegar, 0.1 kg ham, 2 tbsp vegetable oil, 0.1 kg leeks, 1 tbsp honey, 2 celery roots, salt and pepper.

Cooking method:

Cut potatoes, leeks, celery and apple into small cubes. Mix oil, vinegar, honey and horseradish, add salt and pepper. Pour the resulting sauce over the vegetable salad and leave for 2 hours. Roll the ham into rosettes and decorate the surface of the salad.

Barley porridge

No restrictions! If you want, you can even have hamburgers and soda! Find out how to calculate your individual calorie intake and lose extra pounds without stress and constant struggle with temptations!

Weight is lost when the number of calories eaten per day is less than the body needs. It is on this principle that most weight loss programs are based. Today we will talk about methods that require strict calorie counting, but this is precisely what explains their high effectiveness.

Advantages and disadvantages

The main advantage of calorie diets, which are based on the principle of calculating kcal, is the absence of strict prohibitions.

You can enjoy your favorite dessert, eat a hamburger or drink a soda, but if their energy content covers your entire daily calorie limit, you will have to give up other food. That is why it is wiser to create a diet of low-calorie dishes in such a way that you do not have to go hungry and will be able to survive these days easier. Another advantage of such systems is efficiency. If you correctly calculate the body’s need for energy and create only a small deficit, then the kilograms will disappear willingly, and there will be no danger to health when losing weight. And thirdly, it’s developing self-discipline. Regularly counting calories and weighing portions develops the habit of strictly following the rules and not breaking them. It would seem that the calorie diet is ideal in all respects, but it has one drawback.

Write down everything you need to eat in a notebook, which you will always have to carry with you so as not to cross the line of what is permitted. And what was mentioned, what discipline should develop, becomes a real test for some, because you will have to constantly weigh everything that you intend to eat, since calculations “by eye” are not objective.

Basic principles

At the very beginning of the diet, you need to calculate your daily calorie intake. When performing calculations, it is important to take into account age, gender, weight, height, and lifestyle. There are many formulas, we recommend using the one proposed by the American Dietetic Association and known as the Muffin-Jeor formula:

For women: 9.99*weight (in kilograms)+6.25*height (in centimeters)–4.92*age–161

• The resulting value must be multiplied by the activity coefficient:
• No load – 1.2.
• Light activity (going to the gym up to 3 times a week, sedentary work at the computer) – 1.375.
• Average (3-5 trips to the gym weekly, or active work) – 1.55.
• High (intensive training 5-7 times a week, active or heavy physical work) – 1.725.

Very high (training in the gym several times a day, exhausting workload) – 1.9.

Example: if you are a girl, you are 28 years old, you weigh 64 kg with a height of 168 cm and regularly visit the fitness center, then the daily portion of calories is calculated as follows: (9.99*64+6.25*168-4.92*28 -161)*1.375=1912.075. That is, to maintain weight you need to consume about 1900 kcal daily; if you want to lose weight, the portion must be reduced by 300 kcal (maximum 20%), but if you need to gain weight, then, accordingly, you need to increase the portion of calories by the same amount meaning.

Having calculated your daily caloric intake, it would be a good idea to reconsider your diet and lifestyle in order to improve the results of your diet. There are several rules that will help you lose weight and quickly see the coveted number on the scale:

1. Eat well, there should be 3 main meals, with snacks between them. In this case, it is advisable to have breakfast no later than half an hour after waking up, and it is better to eat the last portion of food 3 hours before bedtime.
2. Limit your consumption of sweets, fatty foods and starchy foods.
3. Drink at least one and a half liters of clean water daily.
4. Eat more plant foods.
5. The preferred methods of cooking are stewing, boiling, steaming, baking; it is better to avoid fried foods.
6. Sleep at least 7 hours a day.
7. Include workouts in your daily routine, even if they are not intense; sometimes you can get by with a regular walk in the park, swimming or going to a disco.

Water removes waste and toxins from the body and normalizes intestinal function. In addition, the brain often mistakes thirst for hunger. Thus, maintaining a drinking regime is mandatory!

Contraindications

Despite all the advantages of a calorie diet, it is still not suitable for some categories of people. So, pregnant women should give up the idea of ​​losing weight by counting calories. During lactation, it is also undesirable to strictly limit yourself in food. For chronic diseases, gastrointestinal diseases, hypertension and diabetes, choosing a weight correction program should only be done under the supervision of a specialist. And, naturally, such a marathon is contraindicated for teenagers and elderly people.

Before the event, be sure to consult your doctor!

Menu options

You already know how to calculate your calorie intake, and you already know how much you will have to reduce it in the name of a beautiful body. However, there are specially designed programs that will help you quickly lose a few pounds.

Calorie

A weight loss program that relies on counting calories is called a “calorie program.” Depending on the duration, there are several types of calorie diets. We will introduce you to some of them right now.

For 4 days

Perhaps the shortest diet that will appeal to those who like to keep count is the four-day diet. It was compiled back in the nineties of the last century for American bodybuilders who needed to quickly “dry out”, that is, remove excess fluid from the body and make the muscles more prominent.

The program represents protein-carbohydrate alternation. The calorie content of the diet is calculated according to the proposed formula, taking into account the deduction, but it should be in the range of 1200-1800 kcal.

The diet prohibits the consumption of wheat flour, sweets, starchy vegetables, bananas, grapes, persimmons, melons, store-bought juices, fast food, fatty meats, salt and alcoholic beverages. It is advisable to create a diet plan of lean meats, including chicken, legumes, cucumbers, tomatoes, cabbage, leafy vegetables, eggs, cheeses, and olive oil.

In the first couple of days, carbohydrate intake should be minimized if possible, so you will have to eat proteins. These days, the body actively begins to break down fat deposits in order to obtain the energy necessary for life. A serving of protein is calculated using the formula: normal weight * 3 g. To understand what weight is normal for you, subtract 100 from your height in centimeters. On the third day, on the contrary, consume high-carbohydrate foods - up to 5 g for every kg of weight. By receiving only proteins, the body can go into “emergency” mode and begin to burn not fat, but muscle, which is absolutely useless for someone losing weight. In the fourth, develop the menu in such a way that it contains both carbohydrates (3 g per kg) and proteins (up to 1.5 g per kg). On the final day, glycogen levels are restored.

Sample menu

First day

• Breakfast: three-egg omelette, vegetable salad.
• Lunch and afternoon snack: low-fat cottage cheese.
• Lunch: chicken baked with vegetables.
• Dinner: boiled chicken breast, summer salad.

• Breakfast: same as yesterday.
• Lunch and afternoon tea: same as yesterday.
• Lunch: grilled fish, stewed vegetables.
• Dinner: stewed pollock with green beans.

• Breakfast: oatmeal with nuts/dried fruits/pieces of berries.
• Lunch: fruit platter.
• Lunch: baked cod, boiled rice, cucumber and herb salad.
• Afternoon snack: baked potatoes with herbs.
• Dinner: pasta with tomatoes and spices with low-fat cheese sauce.

Fourth

• Breakfast: yogurt, bread with a teaspoon of jam.
• Lunch: a couple of apples.
• Lunch: boiled fish with buckwheat, a mix of permitted vegetables.
• Afternoon snack: favorite berries.
• Dinner: Caesar with shrimp.

For a week

Some, in pursuit of a slim body, are ready to count calories for a week. At the same time, the basic recommendations for losing weight and diet rules remain the same, namely: minimal consumption of flour, fried and fatty foods, more vegetables, fruits and water.

Sample menu

Monday

• Breakfast: oatmeal cooked with low-fat milk, with pieces of fruit, espresso.
• Lunch: grated carrots, drizzled with olive oil.
• Lunch: vegetable stew, boiled buckwheat.
• Afternoon snack: a couple of kiwis, unsweetened tea.
• Dinner: boiled turkey, vegetable salad with olive oil.

• Breakfast: low-fat cottage cheese, half a banana, green tea.
• Lunch: salad, like yesterday, citrus.
• Lunch: steamed salmon, boiled brown rice, a portion of baked vegetables.
• Afternoon snack: toast with low-fat cottage cheese and tomato slices.
• Dinner: frittata with vegetables, mixed vegetables with olive oil.

• Breakfast: oatmeal with apple slices and cinnamon.
• Lunch: a couple of walnuts, an orange.
• Lunch: vegetable soup.
• Afternoon snack: berry smoothie with low-fat cottage cheese and milk.
• Dinner: cottage cheese casserole, kefir.
• Before lights out: herbal tea.

• Breakfast: muesli with berries, apple, Americano.
• Lunch: the usual salad.
• Lunch: broccoli soup.
• Afternoon snack: a sandwich made from a slice of black bread, a couple of tablespoons of low-fat cottage cheese, bell pepper and a few slices of tomatoes.
• Dinner: chicken fillet baked with vegetables and herbs, a glass of fermented milk drink.
• Before lights out: fruit tea.

• Breakfast: boiled egg, assorted cucumbers, bell peppers and lettuce, a slice of Borodino bread, unsweetened black coffee.
• Lunch: carrot salad.
• Lunch: cabbage soup without meat.
• Afternoon snack: fresh orange juice, a couple of dark chocolate slices.
• Dinner: boiled chicken leg, vegetable salad.

• Breakfast: oatmeal with apples and cinnamon, tea.
• Lunch: low-fat yogurt.
• Lunch: boiled beef with buckwheat, a mix of leafy vegetables, zucchini and tomatoes.
• Afternoon snack: berry smoothie.
• Dinner: steamed perch with vegetables, tomato juice, bread with cottage cheese, herbs and garlic.

Sunday

• Breakfast: muesli with milk, grapefruit, tea or coffee.
• Lunch: half a grapefruit, a few walnuts.
• Lunch: steamed salmon, boiled rice, warm vegetable salad.
• Afternoon snack: cottage cheese with a fat content of no higher than 4% with berries.
• Dinner: omelette with vegetables, summer platter with olive oil.

For 2 week

This version of the calorie diet began to gain popularity back in the twenties of the last century. Losing weight follows the same principle - by reducing calories. Do not forget that the first meal accounts for a quarter of the daily portion, as well as the afternoon snack, the share of the day meal is 30%, the evening meal is 10%, the same as for lunch.

Menu

Monday

• Breakfast: buckwheat with water, boiled whites.
• Lunch: banana.
• Lunch: fish baked with vegetables, boiled rice.
• Afternoon snack: fermented baked milk.
• Dinner: boiled shrimp, pea flakes, steamed with boiling water.

• Breakfast: millet porridge on water, poached.
• Lunch: Granny Smith.
• Lunch: stewed chicken liver, buckwheat.
• Afternoon snack: kefir.
• Dinner: tomato salad with cottage cheese.

• Breakfast: rice porridge cooked in water, a slice of hard cheese with minimal fat content.
• Lunch: a couple of tangerines.
• Lunch: baked white meat, vegetable salad.
• Afternoon snack: natural yogurt.
• Dinner: baked pollock, barley porridge.

• Breakfast: same as on Tuesday.
• Lunch: a bunch of grapes.
• Lunch: baked salmon, rice.
• Afternoon snack: fermented milk drink.
• Dinner: low-fat cottage cheese, pear.

• Breakfast: buckwheat, a couple of boiled proteins.
• Lunch: blueberries.
• Lunch: Caesar with seafood, a slice of whole grain bread.
• Afternoon snack: kefir.
• Dinner: chicken breast with buckwheat.

• Breakfast: oatmeal, cheese.
• Lunch: persimmon.
• Lunch: chicken leg with pearl barley porridge.
• Afternoon snack: yogurt.
• Dinner: low-fat cottage cheese with half a banana.

Sunday

• Breakfast: pea puree, boiled chicken egg.
• Lunch: a couple of pears.
• Lunch: tomato and seafood salad, a slice of rye bread.
• Afternoon snack: half a grapefruit.
• Dinner: chicken with boiled durum spaghetti.

In the second week, the diet must be repeated or composed to your liking, without violating the requirements of the method.

For a month

Strict calorie restriction while following a diet for a month is fraught with negative consequences. Therefore, if you calculated the daily requirement, subtracted 20% from it and got a figure less than 1200 kcal, then we do not recommend sticking to such a menu.

The minimum daily portion of calories that does not pose a health hazard is 1200 kcal.

Basic Rules

1. Avoid pangs of hunger. The best way is to have a full breakfast and snacks between meals.
2. Eat only boiled, stewed, baked and raw (if possible) foods.
3. During meals, concentrate as much as possible on your food, try not to talk, watch TV, read, or play on your mobile phone.
4. Drink a glass of warm water on an empty stomach, and before bed – the same portion of kefir.

Nutrition example

There is no strict calorie diet menu developed for the month. Therefore, based on the recommendations, compose it yourself, and we will help with this:

What you are allowed to eat in the morning (your choice):

1. Oatmeal, yogurt and tea.
2. Cereal porridge with water, toast.
3. Boiled beef, carrot salad.
4. Cottage cheese casserole.
5. Steamed fish cutlet with boiled vegetables and rice.

What is not forbidden to try during the day (to choose from):

1. Steamed chicken breast, salad, slice of whole grain bread.
2. Boiled chicken meat, cabbage salad.
3. Seafood soup.
4. Stew with mushrooms, steamed vegetarian cutlet.
5. Boiled hake, stewed cabbage.
6. Beetroot, low-fat cottage cheese.
7. Vegetable soup.
8. Meatball soup, a slice of grain bread.

What to cook for the evening (optional):

1. Buckwheat porridge, hard-boiled egg, green tea.
2. Baked apple, rosehip infusion.
3. Millet porridge with milk and pumpkin.
4. Jacket-boiled potatoes, beet salad.
5. Steamed cauliflower.
6. Steam omelette, cucumber.
7. Summer vegetable platter drizzled with olive oil.

What you can eat (choose):

1. Steamed cheesecake.
2. Soft-boiled egg, tomato.
3. Yogurt.
4. Kefir.
5. Vegetable salad.
6. Banana.
7. A handful of nuts or dried fruits.
8. Baked potatoes.

What you can drink (choose):

1. Tea (any: green, fruit, black).
2. Natural black coffee.
3. Freshies.
4. Water.
5. Herbal decoctions.

Nourishing

Some of the calorie diet options suggested above will seem too hungry for many, especially those who have eaten a lot of high-calorie foods in the past. However, it is not the quantity that is important, but the quality of food and its composition. Those who are used to eating fast carbohydrates are more susceptible to hunger attacks than those who prefer protein foods. Why is it so much more difficult to maintain a fruit or vegetable diet than to spend a week on meat, dairy and seafood? It's simple - proteins take longer to digest, therefore, hunger does not come so soon. It is this truth that underlies a satisfying calorie diet designed for 7 days.

Principles of the technique

1. Calculate the daily calorie intake and create a menu, taking into account that the first meal should consist of slow carbohydrates (cereals, whole grain bread, legumes), and the daytime and evening meals should consist of 35% proteins (dietary meat, fish, seafood, eggs, cottage cheese ). Be sure to have snacks and eat low-fat fermented milk products at this time.
2. Minimize the consumption of fresh fruit juices, but drink unlimited amounts of water.
3. Half an hour before meals, drink a glass of water.
4. Do not deny yourself sweets - marshmallows, marshmallows, and marmalade are allowed, but remember in moderation.

Diet

First day

• Morning: cheese, coffee.
• Day: 2 eggs, green smoothie.
• 2nd snack: yogurt.
• Evening: steamed fish, stewed mushrooms, baked potatoes.

• Morning: rice porridge with milk, tea.
• 1st snack: apple.
• Day: boiled pollock, assorted fruits, flavored with low-fat sour cream.
• 2nd snack: fermented baked milk.
• Evening: Grilled meat, leafy greens.

• Morning: omelet, favorite fruit.
• 1st snack: smoothie.
• Day: cottage cheese with nuts and fruits.
• 2nd snack: a couple of eggs, fruit.
• Evening: cottage cheese with nuts and a teaspoon of natural honey.

Fourth

• Morning: vegetable salad, glass of kefir.
• 1st snack: orange.
• Day: boiled chicken, rice, vegetables.
• 2nd snack: kefir.
• Evening: baked chicken, vegetables.

• Morning: low-fat cottage cheese, milk tea.
• 1st snack: cottage cheese with herbs, a glass of mineral water.
• Day: soft-boiled eggs, smoothie.
• 2nd snack: kefir.
• Evening: steamed cod, mushrooms baked with potatoes.

On the weekend, you need to repeat your favorite menu options.

For fast weight loss

Correct calculation of calories and a reasonable reduction in portions have an effect, but, as a rule, visible results are not observed in a day or two. When you need to lose weight in the shortest possible time, express methods come to the rescue, which involve a significant reduction in calories, without taking into account height, age, and lifestyle. The “600 kcal” system is also included in this category. You are allowed to practice the diet for a week (no longer!), during which time you lose up to 6-8 kg.

Menu

Monday

• Breakfast and lunch: hard-boiled egg.
• Lunch: tomato, black coffee.
• Afternoon snack: mix of green vegetables with a spoon of olive oil – 200 g.
• Dinner: grapefruit.

• Breakfast: hard-boiled egg, black coffee.
• Lunch: grapefruit.
• Lunch: baked lean veal – 200 g.
• Afternoon snack: a couple of cucumbers, coffee.
• Dinner: carrot salad of two root vegetables.

• Breakfast: same as yesterday.
• Lunch: tomato and herb salad.
• Lunch: fish baked on a grill – 200 g.
• Afternoon snack: cucumber, tea.
• Dinner: stewed spinach – 200 g.

• Breakfast: green vegetable salad.
• Lunch: grapefruit.
• Lunch: hard-boiled egg, greens.
• Afternoon snack: low-fat cottage cheese – 250 g.
• Dinner: same as yesterday plus a cup of green tea.

• Breakfast: same as on the second day.
• Lunch: stewed spinach – 200 g.
• Lunch: steamed fish – 200 g.
• Afternoon snack: green salad, coffee.
• Dinner: orange.

• Breakfast: grapefruit, a cup of natural espresso.
• Lunch: cucumbers – 2 pcs.
• Lunch: chicken on the grill – 200 g.
• Afternoon snack: orange.
• Dinner: green vegetable salad – 200 g, herbal decoction.

Sunday

• Breakfast: same as yesterday.
• Lunch: fresh carrots – 2 pcs.
• Lunch: vegetable soup – 150 ml, boiled chicken – 50 g.
• Dinner: Exotic salad.

Long lasting for great weight loss

A proven way to lose dozens of kilos is to follow the principles of proper nutrition, maintain a drinking regime, be friends with sports and avoid bad habits. Such a system gives results only after months, and sometimes even after years, which, naturally, does not suit many. The ABC diet for 50 days is suitable for this category of people. During this period, some managed to say goodbye to 25 kg. The weight loss results are impressive, but don’t rush to conclusions.

The technique is recognized by nutritionists as one of the most dangerous, since a person losing weight will have to practically starve to achieve the goal - the average caloric value of the daily diet does not exceed 500 kcal, and on some days you will have to give up food altogether. This regime threatens not only physical but also mental health.

Among the negative consequences are: dizziness, hormonal imbalances, deterioration of vision and hair/nails, disruption of the functioning of internal organs, anorexia. In addition, after the event and returning to the usual diet, there is a high risk of not only returning to the original figure, but also gaining a couple more kg, since after serious stress, which is the ABC diet, the body will transform every portion of food into fat reserves.

Calorie table for each day:

• 1, 2, 9, 37 – 500 units;
• 3, 7, 21, 30, 41, 47 – 300 units;
• 4, 8, 13, 39 – 400 units;
• 5, 19, 25, 27 – 100 units;
• 6, 12, 16, 18, 23, 28, 29, 43, 44, 46, 48 – 200 units;
• 10, 17, 20, 32, 36, 50 – 0 units;
• 11, 24, 49 – 150 units;
• 14, 34, 40 – 350 units;
• 15, 22, 33, 42, 45 – 250 units;
• 26 – 50 units;
• 31 – 800 units;
• 35, 38 – 450 units.

Example menu

• boiled potatoes with dill or one banana or 200 ml of low-fat cottage cheese.

• 100 g of cottage cheese (1.8%) and a pear or a glass of kefir, 1/2 banana and tofu (70 g) or half a glass of kefir, 100 g of carrots and an apple baked with a spoon of honey.

• vegetable soup – 300 g;
• sauerkraut – 100 g;
• green apple – 200 g.

• vegetable soup – 850 ml;
• green apple – 100 g;
• sauerkraut – 100 g.

• boiled egg;
• boiled chicken breast – 100 g;
• banana;
• a glass of low-fat kefir.

• oatmeal on water – 100 g;
• kefir – 100 ml;
• cottage cheese (0%) – 180 g;
• a couple of oranges.

Recipes

In order for the diet to turn into a means to achieve a goal, and not into hard labor, we advise you to prepare delicious dishes that are not harmful to your figure. The menus above contain many different dishes, some of which you may not know how to prepare. Our recipes will come in handy.

Frittata with vegetables

You will need:

• chicken eggs – 3 pcs.;
• bell pepper – 1 pc.;
• onions – 1/2 pcs.;
• broccoli – 100 g;
• water – 5 tbsp. l.;
• olive oil – 2 tbsp. l.;
• spices - to taste.

Preparation:

1. Chop broccoli, peppers and onions not very finely.
2. Place in hot oil, add water and simmer for 10 minutes.
3. Add spices, mix and remove from heat.
4. Beat the eggs, not forgetting to add salt and pepper.
5. Place the vegetables in a baking dish.
6. Fill with egg mixture.
7. Bake at 180 degrees for a quarter of an hour.

Cottage cheese casserole

You will need:

• low-fat cottage cheese – 450 g;
• egg – 2 pcs.;
• dried apricots – 2-3 pcs.;
• raisins – 10-15 pcs.

Preparation:

1. Wash dried fruits. Fill with hot water for 5 minutes. Dry and cut.
2. Combine cottage cheese with eggs and mix well.
3. Add chopped dried fruits.
4. Place the mixture in a silicone mold. Bake for about 40 minutes at 200 degrees.

Attention: before serving, the casserole must cool slightly; it is better not to remove it from the pan until this time.

Baked pollock

You will need:

• pollock – 2 small carcasses;
• lemon – 1/2 pcs.;
• olive oil – 2 tbsp. l.;
• dried rosemary – 5 g;
• salt, pepper, spices for fish - to taste;
• greens - for serving.

Preparation:

1. We clean the fish, remove the fins, tail and entrails. Rinse under running cold water.
2. Rub the carcasses with spices and sprinkle with rosemary.
3. Drizzle with olive oil and lemon juice. Make sure that the pollock is well marinated on all sides.
4. Place the fish on foil and wrap it up. Place in an oven preheated to 150 degrees for a quarter of an hour. Before serving, sprinkle with herbs.

Stewed spinach

You will need:

• spinach – 0.5 kg;
• leeks – 2 pcs.;
• parsley – 1/2 bunch;
• olive oil – 3.5 tbsp. l.;
• water – 80 ml;
• Provençal herbs, garlic, salt - to taste.

Preparation:

1. Wash the greens. Let's dry it.
2. Cut the onion into thin rings.
3. Finely chop the parsley.
4. Heat the oil in a saucepan. Put onions in it. Stirring constantly, fry for 3 minutes.
5. Now we add spinach leaves to the onion. Pour in warm water. Cover with a lid. Simmer for 3-4 minutes, stirring occasionally.
6. Add chopped herbs, chopped garlic (if desired), spices. Cook for a couple more minutes, mixing all ingredients well. After the specified time, the dish is ready.

Broccoli soup

You will need:

• broccoli – 150 g;
• low-fat cheese – 30 g;
• skim milk – 150 ml;
• chicken broth – 250 ml;
• corn starch – 2 tsp;
• onions – 1/4 pcs.;
• carrots – 1/2 pcs.

Preparation:

1. We clean the onion. We crumble. Sauté in a saucepan or saucepan.
2. Pour in the liquid ingredients. Cook for 5 minutes.
3. We dilute the starch in a small amount of water so that lumps do not appear.
4. Carefully pour the starch water into the milk-broth mixture, stirring constantly.
5. When the broth begins to thicken, add grated carrots and broccoli. Mix.
6. After cooking the vegetables, add grated cheese to the soup, remove the pan from the stove, stir for another 5 minutes, and then pour into plates.

Caesar with seafood

You will need:

• shrimp – 0.5 kg;
• grated parmesan – 1 tbsp. l.;
• crackers – 1/2 cup;
• lettuce - 1/2 bunch.

For the sauce:

• dietary mayonnaise (it is better to prepare it yourself) – 1 tbsp. l.;
• water – 1 tbsp. l.;
• parmesan – 1 tsp;
• black pepper - on the tip of a knife;
• garlic – 1 clove.

Preparation:

1. Boil the shrimp in boiling salted water (just a couple of minutes). Place in a colander.
2. Pour water into mayonnaise and mix.
3. Add pepper, finely chopped garlic and Parmesan. Mix. The sauce is ready.
4. In a salad bowl, mix peeled shrimp and croutons and place it all on lettuce leaves (they must first be torn by hand).
5. Pour over the sauce and sprinkle with grated cheese.

How to get out of a diet

The transition to a normal diet after strict calorie restriction inevitably leads to weight gain. This is why it is very important to get off the calorie diet correctly.

1. When approaching the calorie intake calculated at the very beginning of the diet, try to increase the portion gradually (literally by 100 kcal per week).
2. Minimize your consumption of fatty, fried, salty and smoked foods. Avoid fast food, soda, mayonnaise, ketchup and other store-bought sauces.
3. Follow the drinking regime, namely drink at least 6 glasses of water daily.
4. Play sports, walk more in the fresh air.
5. Get enough sleep.

Yulia Kuderova visited the “NeForum” of bloggers in Minsk and, inspired, made a diet for Zozhnik readers from the national dishes of this small but very proud country.

Barley porridge with cream

Ingredients for 2 servings:

• 40 grams (about 2 handfuls) barley flakes
• 4 tbsp. l. cream (10%)
• 10 g butter
• 1 tsp. Sahara
• ⅔ tsp. salt

The video uses a grain crusher, but if you don’t have one, buy regular barley flakes.

Pour 0.5 liters of cold water over the flakes and bring to a boil. Cook for 5 minutes over low heat, stirring constantly. Add salt and sugar, mix. Pour in the cream, add butter, stir, bring to a boil, cover with a lid, remove from heat, and let stand for 5-10 minutes. Serve the porridge with a knob of butter.

One 1 serving contains: 177 kcal | 3 g protein | 8.5 g fat | 21 g carbohydrates

Lunch

Cottage cheese with raisins

Ingredients for two servings:

• 500 g cottage cheese 5%
• 50 g raisins
• 30 g honey (1 tablespoon).

In the Belarusian tradition, make cottage cheese without heating, like this:

But you can take regular store-bought cottage cheese and just add raisins and honey to it.

One serving contains: 434 kcal | 43.8 g protein | 12.7 g fat | 33.2 g carbohydrates

Dinner

Machanka (mokanka) with pancakes

Ingredients for 4 servings of machanka:

• • 500 g pork ribs (without meat)
  • 100 g raw smoked bacon
  • 1 medium onion
  • 1 large carrot
  • 1 liter of strong meat broth
  • 2 tbsp. l. flour
  • 1 tbsp. l. mushroom powder (ground dry mushrooms)
  • 1 tbsp. l. pork fat
  • 1 tsp. juniper berries
  • bay leaf, pinch of cumin, salt, black pepper

Fry the ribs with 0.5 tbsp. l. pork fat, add carrots cut diagonally, stir, after a couple of minutes pour in almost 1 liter. water (so that the water just covers the contents of the pan). Bring to a boil, add onion, bay leaf, cook for 60 minutes over low heat.

Strain the broth and remove the contents of the pan. Fry finely chopped onion over medium heat in the remaining fat, add mushroom powder, smoked meats cut into thin strips, stir, add and fry flour, pour in broth, salt, pepper, add cumin and crushed juniper berries with a knife.

Bring to a boil, pour everything into a pot with a lid. Cook in the oven for 15-20 minutes at 150°C. Serve with pancakes, sprinkled with finely chopped cracklings.

Ingredients for 12 pancakes:

• 400 g oat flour
• 125 g of dough (6 g of fresh yeast + 2 tbsp. wheat flour)
• 1 tsp. salt
• 1 tsp. Sahara
• 3 eggs
• 2 tbsp. milk
• 1 tbsp. l. ghee

Make the dough: dissolve the yeast in 1 tbsp. water, add 2 tbsp. l. wheat flour, let rise by 2 times. Separate the yolks from the whites (save the whites), add sugar, salt, pour in the oil, grind, pour in 2 tbsp. warm milk, let the sugar dissolve. Pour all the sifted flour into the dough, pour in the egg-milk mixture, mix well, cover with film, let rise in a warm place by 2 times.

Pour in about 1 glass of water (to the consistency of liquid sour cream), stir, and let stand again under the film for about an hour. Beat the whites and gently fold them into the dough. Bake pancakes over medium heat on both sides. Immediately after baking, grease the finished pancakes with melted butter, stack them, cover with a plate and a towel on top.

One serving of machanka with 3 pancakes contains: 889 kcal | 30.2 g protein | 71.1 g fat | 25.3 g carbohydrates.

Dinner

Khaladnik

Ingredients for 4 servings:

• a bunch of young beets with leaves (about 80 grams of beets + 40 grams of tops)
• 2 cucumbers (about 150 grams)
• 1 tbsp. beet kvass
• 0.5 l. curdled milk 1%
• green onions, dill, salt, pepper
• 4 boiled eggs

Beetroot kvass recipe:

Peel the beets (save the tops), wash, grate, pour in a liter of cold water, and bring to a boil. Add the chopped tops, let it boil again, cook for a couple of minutes over low heat. Drain in a colander, save the broth, and cool everything.

Add coarsely grated cucumber, finely chopped onion and dill to the beets, pour in yogurt and kvass, stir, add salt, and refrigerate for 2 hours. Serve cold with a boiled egg.

One serving contains: 198 kcal | 11.9 g protein | 7.7 g fat | 18.9 g carbohydrates

Draniki

Ingredients for 4 servings:

• 1 kg potatoes
• 1 tbsp. l. pork fat
• ½ onion

Wash and peel the potatoes and onions. Grate the potatoes into a bowl using a fine grater, grate the onion there, and mix. Grate all the remaining potatoes, each time adding freshly grated mashed potatoes to the potato-onion mixture and stirring.

Add salt, mix well, add a couple of tablespoons of water if you want crispy edges. Fry over medium-high heat in pork fat, adding 1 tbsp to the pan. l. potato mixture onto hash browns, cook until golden brown on each side.

One serving contains: 490 kcal | 7 g protein | 23.8 g fat | 58.5 g carbohydrates

Cabbage salad

Ingredients for 4 servings :

• ½ head of young cabbage (about 500 g)
• dill or parsley stems
• 1 tbsp. l. vegetable oil
• 1 tbsp. l. any aromatic oil (optional)
• 2-3 tbsp. l. apple cider vinegar
• salt, sugar, black pepper

Chop the cabbage thinly, sprinkle with sugar, and mash a little with your hands.

Make salad dressing: chop the parsley stems, grind in a mortar with coarse salt and pepper, add oil and vinegar, beat with a fork. Mix the dressing with the cabbage and place under a press in the refrigerator for at least 30 minutes.

One serving contains: 114 kcal | 2.6 g protein | 8.2 g fat | 6.7 g carbohydrates

TOTAL IN THE WHOLE DIET: 2302 kcal | 98.5 g protein | 132 g fat | 163.6 g carbohydrates

And this is an example of a daily diet for 2040 kcal from

Breakfast. Rice porridge with milk and butter, sandwiches with jam.

Dinner. Rassolnik, chop with potatoes, salad, cookies, tea.

Dinner. Pilaf with meat.

Friday

Breakfast. Barley porridge with chicken and mushrooms, sandwiches, drinks.

Dinner. Pea soup with chicken broth, pasta with cutlets, salad, tea.

Dinner. Homemade or store-bought dumplings, drinks.

Saturday

Breakfast. Buckwheat porridge, beef stroganoff, tea, sandwiches.

Dinner. Kharcho soup, stewed vegetables with meatballs, salad, drinks.

Dinner. Stuffed cabbage rolls with sauce, sandwiches, tea.

Sunday

Breakfast. Oatmeal, pancakes with jam, tea.

Dinner. Champignon soup, goulash with potatoes, salad, cake for tea.

Dinner. Stuffed peppers or rice hedgehogs with meat, drinks.

Proper nutrition, the weekly menu for which is presented above, is easy to prepare, so even a representative of the stronger sex who is inexperienced in culinary matters can cope with its preparation and preparation.

Three diet options for men 80-85 kg (weight loss) 2200-2500 kcal

This program is suitable for men working out in the gym with the goal of losing excess weight.
Calorie standards are written based on a weight of 85-90 kg