Menu - low-calorie diet for a week

Have you decided to put your figure in order by summer? Or do you want to look good on the upcoming holiday? What is the best way to choose a menu?

Low-calorie diet will be a good way to quickly get rid of unnecessary kilo. How to make a diet, how much and what can be lost in a week, adhering to a low-calorie nutrition plan, what consequences for such a diet and how to competently get out of it so that the lost kilos are not returned - this will be discussed in this article.

What is a good low-calorie diet?

Rapid weight loss is the main advantage that a low-calorie diet will give you. The menu with recipes for such a meal plan will also please a variety of options, in contrast to today's trendy mono-diet. You can choose a diet according to your preferences and do not tear yourself to something tasty. And one more plus of a low-calorie nutrition plan is that in order to deal with hateful folds, you will not need much time. Usually, such a diet is recommended to be used for 5 to 10 days, after which it is important to leave it correctly, so that the lost does not return.

Low-calorie diet

What's so bad about this diet menu? Low calorie diet is not suitable for those who care not only about the number of kilograms lost, but also about quality. Do you want to lose fat, not muscle? Then such a nutrition plan will not work for you, and that's why. Sharply reducing the number of incoming kilocalories, you translate your body into a so-called emergency mode.

Instead of fats, the body will largely leave muscle mass and water. This is because, in fact, the muscles do not participate in the survival of the body. From the point of view of aesthetics, it is the muscle mass that makes the body attractive. But in a cold or hungry time it is her body that "salt" faster than fat. Muscles do not heat and can not serve as energy fuel. The fact that it is with them that a man looks like a god from ancient Greek mythology, nature is indifferent. The fat layer will protect the internal organs from hypothermia and will help to economically expend energy if calories are not enough.

The worst thing for women is the fat leaving the most important places for the continuation of the genus - the hips and abdomen, where reproductive organs are reliably protected. Whichever menu you choose, a low-calorie diet first of all will deprive you of the volume in your chest, cheeks will go away and your face will lose weight, but fat at the waist and the pope will remain in the bulk.

Beware of stalling

Another disadvantage of this method of losing weight is the possibility of a breakdown. You have to fight with yourself, and it is not known who will be the winner in this hot fight - your desire to be more beautiful or the body's desire to be healthier. After all, the sharp reduction of calories the body will consider a threat to their own existence, which means that it is necessary to struggle with all their might and not to let the fat depot devastate. Prepare that your head every day diets will increasingly visit the thought of giving up such a nutrition plan and finally eating normally, hearty and tasty.

How to make a low-calorie diet more effective

Be engaged in physical activity. Even carefully and reasonably formed menu of low-calorie diet for weight loss is not able to save muscle mass while reducing incoming calories. But the sport will help you, you will lose more fat, the skin will not hang, the body will stay toned. Try to spend a day at least 1000 calories, doing some kind of activity. It can be running, fast walking, swimming, dancing or attending the gym.

Carefully develop a nutrition plan that involves a low-calorie diet. The menu for a week (1200 calories daily) gives enough scope for imagination. Let and with restrictions. The day before the beginning of the "operation" make in writing your personal menu of low-calorie diet for weight loss with recipes. What do you like, what can you hate from eating? If you approach this issue negligently, you will fail in 3-4 days.

Pay attention to the macronutrients that will form the basis of your menu. Low calorie diet (menu for a week for weight loss) will not work if you consume carbohydrates, even if you fit within the framework of a daily calorie. Sweets, pastries, sweets leave for later (ideally, and do not forget about them). The basis of nutrition on such a diet should be protein, slow carbohydrates, useful vegetable fats.

Try not to eat anything for three hours before sleeping. By the end of the day, metabolism slows down, and the body digests food more slowly. A good way to drive away the feeling of hunger will be the use of pure water or herbal tea without sugar.

Drink plenty of fluids. In the bill do not go drinks and juices, because only pure water can quickly remove from the body the products of decay. During losing weight, the processes of splitting internal tissues and fat begin. If you do not drink water to make such connections, then the process of losing weight will be slow.

How many calories per day can be eaten with a low-calorie diet

For each of us has its own figure regarding the daily calorie for weight loss. Take for example two girls, each at the age of 20, height 170 cm and weight 70 kg. Both girls decided to lose weight by five pounds.

The first one works as an accountant five days a week, and after work likes to watch at home a favorite TV series with a cat on the sofa in an embrace. The second works as a sales agent six days a week, from morning till night, all day on his feet, besides he can not live without a bar - he is engaged three times a week in a hall with free weights.

When people talk about a low-calorie diet, they usually mean a norm of 1200 calories. This figure guarantees weight loss in any mode of life, even the least sedentary. But in our example it is clear that for the first girl this figure will be relevant and effective. But for the second such a meal plan will become a torment on the first day, its rhythm and way of life is prescribed by another calorie for weight loss, higher than the low-calorie diet suggests. The menu for a week (1200 kcal per day) will help you get results if your daily calorie intake is not more than 1800. If you have an excessively active lifestyle, then with such a restriction you will not have enough energy, vivacity and good disposition will disappear, And failure is inevitable.

Some features of nutrition

Low-calorie diet assumes a huge variety of dishes, the main thing is not to exceed the established limit in the calorie. It is proposed to divide the entire daily volume of food into five receptions of 250-300 kcal. Below we consider the options for dishes that you can combine at your discretion and preferences.

Give up fast carbohydrates for quick results.

Of course, you will not find in the list of confectionery. Why, because the same bar of "Mars" or "Snickers" contains no more than 250 kcal? The fact is that all flour products, sweets, fat fast food is full of carbohydrates and fats. Reduced caloric intake of the diet plunges the body into stress, but high-protein foods will surely lose weight. As soon as you eat something very sweet or fat, the loss of kilograms will slow down. If you are inconceivable to give up your favorite chocolates or chops, try the Kremlin or chocolate diets. There are also limitations, but they do not affect the percentage of macronutrients, as a low-calorie diet does.

Low Calorie Diet: Menu for the week

Minus 5 kilograms - these are the real results of most men and girls who decided to try out such a nutrition plan. In some, the number of lost kilos is even greater if the diet was accompanied by sports. What can you eat these days and which one to adhere to the menu?

So, you can choose any food options and eat them 4-5 times a day at approximately the same intervals:

• Oatmeal, buckwheat or millet porridge, boiled on water without sugar (a portion of the finished product is 200 grams);
• A portion of cottage cheese in 200 grams (1-5% fat content) + a spoon of unsweetened yogurt;
• Chicken breast (250 grams), steamed, boiled or grilled;
• Any kind of fish (250 grams), boiled, steamed or grilled;
• Beef, 250 grams, steamed or boiled;
• Two boiled eggs;
• Salad (250 grams) of green vegetables: cabbage, celery, cucumber, greens, onion with a spoon of any vegetable oil, also can add sesame seeds, flaxseed, several pieces of crushed nuts.

How many kilos can I lose in a week?

What results does a low-calorie diet promise (menu for a week)? Minus 5-7 kilos - is this real? It all depends on what your initial weight is, what way of life you lead and how strictly you follow the prescriptions. The greatest loss will be for people with a lot of excess weight. If you, together with dieting exercise, the plumb bob will be smaller, but better. Then the lost weight will be more in the fatty deposits and will not return. Do not forget to drink water between meals to take out the products of decay, along with them comes out and overweight.

How to get out of a low-calorie diet?

Some nutritionists joke that it is more difficult to keep a beautiful figure on scales than to get it. When you are obsessed with the desire to lose weight and you know that in 5-7 days the diets of the diet will end, then stick to the chosen food plan is tolerable for many. But when the diet ends, you amaze everyone with your view of the holiday, then you can again indulge in gluttony. The lost kilos return in a matter of days, and, what is most insulting, already as fat.

In the first week after the end of the diet, it is strongly recommended not to consume carbohydrates in the form of sweets, as well as a combination of fat and carbohydrates. An example is a cutlet with potatoes, pizza, a piece of cake. Together with this, you need to increase the number of calories consumed food. You can eat all the same permitted foods, increasing the weight of a serving in each meal by 50-70 grams. In the salad you can add sour cream, other vegetables. It is acceptable to use low-fat meat or poultry fried on a small amount of vegetable oil. As a snack, choose one fruit - an apple, an orange, a banana.

A constant healthy diet or endless swing - choose you

We must admit that as soon as you return to your old eating habits, you will also lose weight. This is hushed up by articles that offer diets with a quick result. Want you to have a beautiful body daily without dieting and seasonal weight gain? We will have to eat the same way as after leaving the low-calorie diet, from time to time allowing ourselves small pleasures and excesses. Otherwise, you will be in constant stay "on a swing" between weight loss on a diet and an early return of kilograms already in the form of fat.