Why there is no weight loss with a hypocaloric diet. Low-calorie diet. Very low calorie and low fat myth

A low-calorie diet is a diet based on calorie restriction by reducing fat and simple carbohydrates.

Do not confuse a diet aimed at healthy weight loss, with the usual concepts for losing weight:

• hunger strike;
• mono-diets;
• strict rejection of products.

Refusal is acceptable, but it is necessary to cut the diet with good reason. You cannot refuse a bowl of soup in favor of a roll, because it tastes better. You can't buy low-fat foods and think that they help you lose weight. Typically, fat-free yoghurts are loaded with sugar. And sugar is the main enemy of the figure.

A very low calorie and low fat myth

Less fat, eat fewer calories"- all these phrases came from a simple arithmetic calculation: 1 gram of protein and carbohydrates is 4 calories, and 1 gram of fat is 9 calories. It turns out that fat is bad!

But in practice, everything turns out to be not so simple. Any low-calorie diet recommends starting the day with oatmeal and berries. However, many have noticed that an hour after such a 200-calorie breakfast, they are terribly hungry. If you choose an omelet of two eggs with vegetables instead of porridge, then satiety will last two hours or more. Victory lies in the squirrel!

Therefore, the basic rule that must be used when drawing up a menu for a hypocaloric diet is that not only the calorie content of the product is important, but also their glycemic index (GI), that is, the rate of absorption into the blood.

Protein foods contain almost no carbohydrates, because their GI tends to zero. However, one cannot eat protein foods all the time, this can lead to kidney disease, thrush, and an increase in ketone bodies in the blood.

A balanced menu should include:

• healthy foods;
• protein foods;
• foods with fiber.

Difference Between Strong and Moderate Calorie Restriction

The very low calorie diet is used in the United States for starting weight loss in obese patients. It is based on the consumption of liquid meal replacements to provide a daily caloric intake of 800-1000 calories. The diet is prescribed by doctors and is carried out under their strict supervision.

It is recommended for people with a body mass index (BMI) over 30 or with a BMI of 27-30 in the presence of diseases associated with obesity. The diet lasts 4 to 16 weeks and may result in side effects: constipation, fatigue, nausea, diarrhea, gallstones, which is caused by rapid weight loss.

With patients on a very low-calorie diet, psychologists work with trainers who help to move to healthy eating and active image life.

What will happen if you strongly and dramatically reduce calories at home and without the advice of a doctor, and even more so, without the need:

• there will be a decrease in muscle mass to release energy, and this will lead to an excess of insulin in the body, the development of resistance to it, an increase in blood glucose and the development of diabetes mellitus;
• there will be a decrease in the level of the hormone leptin, which signals the onset of satiety and hunger. Its low content screams that the body needs calories. Therefore, a sharp refusal to eat leads to brutal hunger.

There is only one conclusion: it is necessary to restrict calories in moderation.

Instead of pastries and sweets - nuts and fruits, instead of pork and beef - chicken and lean fish, instead of potatoes and pasta - buckwheat, oatmeal and vegetables. But the main rule is moderation.

The principles of low-calorie nutrition: we form the menu

The hypocaloric diet menu includes familiar dishes such as lean borscht, lazy cabbage rolls, steamed cutlets, veal goulash, millet with pumpkin. You can stew vegetables by combining tomatoes, beets, carrots and zucchini, or make salads from tomatoes, cabbage, and cucumbers. Fans of lactic acid products diversify their diet with lazy dumplings and cottage cheese casserole with apples and cinnamon.

Sugar-free, of course. It is recommended to arrange a fish day once a week, baking it in foil or steaming it, as well as two fasting days a week: during one day you can drink 1.5 liters of kefir, and during the second - eat up to 15 kilograms of unsweetened apples.

Protein helps make food more satisfying. It can be found in eggs, meat, fish, and dairy, spread across three meals. Do the same with vegetables and fruits that have a low GI: cabbage of all stripes, cucumbers, asparagus, apples, grapefruit, oranges.

In the morning and at lunchtime, you can add carrots, beets, zucchini, but avoid corn and potatoes. Dairy products include, such as low-fat cottage cheese and kefir, include in moderation.

A hypocaloric diet for a day may look like this:

• Breakfast: an omelet of two eggs, a glass of low-fat kefir or oatmeal with an apple and a boiled egg;
• Lunch: any stew (raw vegetables), boiled, steamed or stewed turkey or chicken, buckwheat porridge;
• Dinner: fish or meat dish, cabbage salad with cucumber or 100 g of cottage cheese with apples.

You can use nuts for snacks: almonds - no more than 7 pieces per day, walnuts - no more than 6 per day, pistachios - no more than 10 per day. Acceptable raw carrots, celery, lettuce.

Healthy weight loss rules

A low-calorie diet, if moderate, means the body has enough energy to meet all work-related needs internal organs and daily activity.

Having memorized simple rules, you can go for a healthy diet for life:

• Pay more attention to what you eat, not just how much you eat. Do not count calories if the food is within the framework of the rules and excludes all unhealthy foods (sweet, fatty, canned, flour, fried);
• There are healthy fats - olive or flaxseed oil in salads or for lightly frying vegetables before stewing;
• Do not forget about the protein, which stimulates the production of hormones that signal the brain to satiety;
• Have patience. What has been accumulating over the years cannot disappear overnight.

Eat right, apply the above rules daily and soon your body will thank you with health and harmony!

Tired of hearing in stores that they don't have large sizes? A low-calorie diet will help you. Find out what it is from the article.

Delicious, but junk food pleases a person exactly as long as he does not stop liking his figure. Fast food, an excess of fried, smoked and salty foods do their dirty work, and folds appear on the waist and hips that should not be there. If a person ate such dishes in limited quantities and at the same time engaged in physical activity, then the set excess weight could have been avoided, but not everyone has remarkable willpower and free time to organize their daily routine with health benefits.

In this case, a hypocaloric diet comes to the rescue, but you need to immediately take into account that it helps only temporarily.

From this article you will learn what a "hypocaloric diet" means and what are the features of a hypocaloric diet, familiarize yourself with the menu for a hypocaloric diet and find reviews about it.

Essence and features

What is a “hypocaloric diet”? Losing weight according to this method occurs due to the fact that the body receives an insufficient amount of calories so that it can provide the body with energy for mental and physical activity... To make up for the lack of natural "fuel" come to the rescue body fat... They are burned, as a result of which energy is released, and at the same time a person loses weight.

The main feature of a hypocaloric diet is that you have to constantly find out the calories of each product in order to create a suitable menu. You can use ready-made diet options, but they do not always contain your favorite ingredients, so you have to change something.

Important! The technique cannot be used constantly, but it is quite possible to withstand 2-3 weeks on it, observing how the arrow of the scales is steadily moving downward.

If you delay the diet for a long time, then health problems may arise that hardly anyone needs, even in exchange for a slim figure.

The diet is designed in such a way that it includes food in which the norm of fat (80 g per day) and carbohydrates (100 g per day) is not exceeded. In this case, fats should be vegetable, not animal, and carbohydrates - complex. This means that you will have to give up lard, butter, sausage, bread, confectionery, pasta, potatoes and other products that were previously constantly on the menu.

Protein foods, on the other hand, are not excluded from consumption. On the contrary, you need to regularly eat meat, poultry, fish and seafood so that the muscles do not suffer from losing weight. If the body does not receive enough protein, then dry muscle mass, but a hypocaloric diet does not allow this.

Also, the diet should include vegetables, fruits and cereals, since all these products are rich not only in vitamins, but also in fiber, which saturates well. From these ingredients, you can prepare a variety of dishes that will not bore you even after a few weeks of the diet.

Principles

Before starting a low-calorie diet, you need to calculate how many calories are usually consumed each day on a regular basis.

Based on this, you can find out how much to reduce the energy value of dishes during weight loss - usually it is cut by 2-3 times. Ideally, if you manage to reduce the daily calorie intake to 1200-1300 units in the absence of regular physical activity. Subsequently, you can raise the daily energy requirement to 1500-1700 and adhere to this diet constantly.

A low-calorie diet involves adherence to the following rules:

1. Before starting to lose weight, it is advisable to arrange a fasting day, for example, on kefir, apples or cucumbers. This will allow you to get rid of stagnation of fluid and intestinal contents, therefore, during the diet, the plumb line will consist mostly of fatty deposits.
2. Dishes should be boiled, stewed without prefrying, steamed or baked in the oven without oil, but not fried or smoked.
3. Any fatty foods, fast food, alcohol, confectionery and flour products.
4. All drinks, with the exception of water, black and green tea without sugar, are included in the daily calorie intake.
5. Dishes should be cooked with a minimal addition of salt (no more than ½ tsp per day) and without sugar.
6. Every day you need to drink at least 1.5 liters of clean water - mineral, boiled or filtered.
7. You need to eat fractionally 4-6 times a day at regular intervals. At the same time, the portions should be small - each dish should coincide in volume with a faceted glass.

The menu should contain vegetables, fruits, lean meat, poultry and fish - this is the basis of the diet. For breakfast, it is advisable to cook porridge in water or in water in half with milk, if the calorie rate allows. Also, the menu must include fermented milk products with a low percentage of fat. Nuts, flax seeds and sesame seeds will fill the body's need for fats. Below is the menu of a low-calorie diet and recipes for it.

Menu

Everyone can compose for themselves their own personal version of the low-calorie diet menu for a week, based on the already known rules. At first, it will be difficult to determine the optimal portion size and composition of the dishes, but to help yourself, you can first use the scales and stick stickers on all products with the designation of the calorie content per 100 g of the product.

Sample menu for the first day of the diet:

• breakfast - cheesecakes cooked in the oven without butter, a glass of tea, coffee or
• freshly squeezed sugar-free fruit juice;
• second breakfast - 1 grapefruit or 2 oranges;
• lunch - oatmeal soup with chicken without potatoes, buckwheat steamed in the evening and stewed mushrooms;
• dinner - a salad of red cabbage, carrots and apples, a piece of steamed pollock fillet;

Sample menu for the second day:

• breakfast - oatmeal with pieces of pear, a glass of any permitted drink;
• second breakfast - steam omelet from 1-2 eggs;
• lunch - lean vegetable soup, vegetable stew and steam cutlets minced chicken without potatoes and bacon;
• afternoon snack - raw carrots in whole form or chopped on a grater with the addition of lemon juice;
• dinner - pumpkin-millet porridge and boiled seafood (shrimp, mussels, squid);
• the second dinner - a glass of low-fat kefir.

Sample menu for the third day:

• breakfast - a steam omelet of 2-3 eggs and herbs;
• second breakfast - diet bread with squash or eggplant caviar;
• lunch - green cabbage soup in beef broth without potatoes and meat, brown rice boiled in water and beef left over after boiling the broth;
• Afternoon snack - seaweed salad (homemade, not from the supermarket);
• dinner - fish baked with vegetables;
• the second dinner - a glass of fermented baked milk.

Sample menu for the fourth day:

• breakfast - boiled green asparagus;
• second breakfast - 1 grapefruit or 2 kiwi;
• lunch - borsch with chicken, stewed vegetables with mushrooms;
• afternoon tea - half a glass of any nuts;
• dinner - beetroot salad with garlic, steamed skinless chicken breast;
• the second dinner - a glass of fermented baked milk.

Sample menu for the fifth day:

• breakfast - cottage cheese with apple pieces;
• second breakfast - half a glass of any berries, except grapes;
• lunch - soup with vegetables in low-fat fish broth, stewed or boiled broccoli and
• boiled fish left over from the broth;
• afternoon tea - salad of green vegetables;
• dinner - liver pancakes baked in the oven;

Sample menu for the sixth day:

• breakfast - barley porridge with orange slices;
• second breakfast - shredded salad of red or white cabbage, carrots and green apple;
• lunch - vegetable soup, oven-baked zucchini with minced chicken inside;
• afternoon tea - a glass of freshly squeezed tomato juice without salt;
• dinner - a salad of boiled chicken, Chinese cabbage and cucumbers;
• the second dinner - a glass of low-fat yogurt without additives.

The seventh day is unloading. You can choose a product to your taste, for example, kefir, green tea, milk tea, apples, cucumbers or other vegetables. Drinks are prepared at the rate of 1.5 liters per day, seasonal gifts of nature - 1.5 kg. The same menu can be repeated for several more weeks.

Below you will find various recipes for hypocaloric diet.

Dish recipes

Syrniki

Cheesecakes baked in the oven, which appear in the menu of the first day, are prepared as follows: beat 1 egg, mix with 300 g of cottage cheese, add 3-4 tbsp. flour mixed with ½ tsp. baking powder, sculpt small balls from the resulting mass, roll them in flour and arrange in a form covered with food foil.

There should be a small distance between the cheesecakes, and they are baked at 180 degrees for 15 minutes (readiness is checked with a fork or toothpick).

Oat soup

To prepare oatmeal soup for lunch on the first day, you need to boil the skinless chicken (30-40 minutes after the broth boils), remove it, cut it into small pieces and send it back to the broth. Then half a glass of whole oatmeal, chopped onion and grated carrots are added to the chicken. After that, the soup is cooked for another 15-20 minutes, if desired, it can be slightly salted 5-10 minutes before being cooked.

Pumpkin millet porridge

Pumpkin-millet porridge for dinner on the second day of the diet is prepared as follows: peel and cut 0.5 kg of pumpkin into cubes, pour 2.5 tbsp. water, cook for 15 minutes, then, if desired, knead the pieces with a potato crush. Then 1 tbsp. rinse the millet with boiling water, drain the water and add the grits to the pumpkin, then lightly salt and cook for about 15 minutes. After removing from heat, hot milk or water is added as millet absorbs water.

Green cabbage soup

Green cabbage soup for lunch on the third day of the diet is prepared according to the following recipe: onions and carrots are peeled and chopped, folded into a saucepan filled with 2 liters of water.

The future soup is brought to a boil and cooked for 5-10 minutes until the vegetables are ready, then bay leaves and chopped herbs (parsley, dill and sorrel) are added, after 5 minutes 1-2 pre-cooked chicken eggs, chopped with a knife or grater, are added. The soup is removed from the heat and left under the lid for 10-15 minutes.

Liver fritters

Liver pancakes for the fifth day are prepared as follows: 700 g of purified liver is crushed with 2-3 onions in a blender, grated raw carrots, 2 raw eggs, a glass of flour and 1 tsp are added to the mixture. soda, slaked with vinegar or lemon juice. Pancakes are formed from the dough, which are laid out with a spoon on a baking sheet covered with baking paper. You need to bake the dish at 180 degrees for 20-30 minutes.

Results and reviews

In the first week of a low-calorie diet, you can drop to 5 extra pounds ov, but gradually the plumb line will become smaller and smaller. This is due to the fact that the stagnation of fluid and the contents of the intestine are primarily consumed. The result may be less than 5 kg, if the initial weight was small - the last extra pounds are always harder to leave.

A low-calorie diet refers to a low-calorie weight loss system aimed at significantly limiting calories in the daily diet and reducing the energy value of each meal.

The duration of the diet is two to three weeks, during which you can successfully lose up to 5 extra pounds.

Hypocaloric diet: essence and features ^

The main essence of the hypocaloric technique is to cut carbohydrates and fats as much as possible in the diet and to sharply limit the daily calorie intake to 1300 kcal. A low-calorie diet triggers the process of losing weight precisely due to a lack of calories and energy.

Energy deficit forces the body to spend fat reserves, and, consequently, to further reduce excess body volume. In order to prevent muscle tissue from suffering during weight loss, protein food is fully introduced into the diet of a hypocaloric diet.

The basic rules of a hypocaloric diet include:

• The menu of a hypocaloric diet should include proteins, fiber, minerals, vitamins and a small amount of carbohydrates with fats;
• Fractional nutrition provides for the daily consumption of food up to 5 times;
• One day a week should be devoted to unloading on apples, buckwheat, cucumbers or kefir;
• It is necessary to introduce regular physical activity into the lifestyle.

Allowed food

• Low-fat lactic acid and dairy products;
• Chicken fillet, lean beef, seafood and lean fish - cod, pollock, flounder, hake, perch, pike;
• Any fruit other than grapes;
• Vegetables;
• Cereals.

Prohibited diet foods include sausages, convenience foods, fried foods, smoked meats, pickles, sugar, salt and other foods not included in the permitted hypocaloric list.

Advantages and disadvantages

The advantages of this power supply system are:

• Effective weight loss due to subcutaneous fat reserves;
• Strengthening muscle tissue;
• Purgation;
• Normalization and improvement metabolic processes.

The disadvantage of hypocaloric nutrition is severe stress caused in the body by a very low food calorie content, which in the future can lead to undesirable consequences. A low-calorie diet for weight loss is recommended only for healthy people.

Weight loss rules

A low-fat, low-calorie diet is based on several rules:

• A low-calorie diet should not be used for more than three weeks;
• Fat intake is limited to two times;
• Cooking involves only steam or boiled methods;
• The norms for each dish are as follows: first courses - 200 gr., Side dishes, salads - 150 gr., Meat, chicken, cutlets, fish - 100 gr., Drinks - 200 ml.

Menu for 7 days and other options ^

Monday

• Morning: scrambled eggs with grated zucchini, yogurt;
• Lunch: apricot compote, oat soup, steamed fish cutlet;
• Afternoon snack: bread - 2 pcs., Squash caviar;
• Evening: lazy cabbage rolls with minced veal, seaweed, chamomile and milk decoction;
• Before going to bed: 50 gr. melons.

• Morning: salad of green apple and chicken fillet, compote;
• Lunch: steamed rice and beef cutlets, bread, vegetable soup;
• Afternoon snack: mango;
• Evening: millet - pumpkin porridge, sauerkraut salad, bread, fruit juice;
• Before going to bed: kefir with dried fruits.

• Morning: boiled potatoes, cucumber salad, tea;
• Lunch: eggplant caviar, lean beetroot, croutons;
• Afternoon snack: cottage cheese, vegetable juice;
• Evening: a couple of fish meatballs, boiled rice, orange juice;
• Before bed: tangerines.

• Morning: liver pancakes, compote, oatmeal;
• Lunch: beetroot caviar, boiled beef with vegetables, pineapple juice;
• Afternoon snack: a couple of plums;
• Evening: vinaigrette, pumpkin porridge, egg, milk;
• Before bed: yogurt.

• Morning: bread, cabbage salad with apple and carrot, fermented baked milk;
• Lunch: pike ear, beet-carrot salad, cranberry juice;
• Afternoon snack: 50 gr. red currant;
• Evening: liver pancakes, fruit salad, drinking yoghurt;
• Before bed: a couple of cucumbers.

• Morning: soaked herring, mashed potatoes, milk;
• Lunch: veal liver with vegetables, pearl barley soup;
• Afternoon snack: tomato salad;
• Evening: vegetable game, dumplings with fresh cabbage, compote;
• Before going to bed: berry and fruit fresh.

Sunday

• fasting day.

Moderate hypocaloric diet

A moderate, low-calorie diet will help you say goodbye to overweight and develop a habit of avoiding high-calorie and "junk" foods.

The daily hypocaloric diet includes the following dietary regimen:

• Breakfast consists of coarse bread, a piece of butter, tea, any dairy products and fruits;
• Second breakfast allows you to use hot vegetables and fruits;
• Meat or fish dishes, seafood and vegetables are allowed for lunch;
• The evening meal ends with starchy vegetables, fish, fruit or dairy products.

Low-calorie diet for children

A low-calorie diet for children is one of the acceptable ways to cope with the problem of obesity. This technique must be used when the child has reached 3-4 degrees of obesity. A good effect in treatment is given by fermented milk fasting days.

The main thing in a hypocaloric diet for children is a six-meal fractional meal, coupled with feasible physical exertion.

Popular hypocaloric recipes ^

Syrniki

• Mix 250 gr. low-fat cottage cheese, a teaspoon of semolina and honey, an egg and add 4 tbsp. l. flour.
• Next, knead the dough with 30 gr. raisins.
• Form small identical cakes from the finished dough, put on a sheet, place in the oven and bake at a temperature of up to 200 degrees.

Fruit and curd salad

• 100 g cut pineapples and one banana into small pieces,
• mix with 300 gr. cottage cheese,
• fill with 50 gr. dietary yogurt.

Cabbage soup with eggplant

• Put chopped vegetables in a saucepan - 400 gr. cabbage, 130 gr. onions, 200 gr. eggplant, 100 gr. sweet pepper, 120 gr. carrots,
• then pour water and cook for 20 minutes.
• A couple of minutes before the soup is completely ready, put parsley, dill, bay leaf and a little salt.

Results and reviews of those who have lost weight ^

The results of a hypocaloric diet after two to three weeks will be up to 5 kg lost weight... Due to the variety of dishes, it is quite easy to transfer this diet, you can repeat it after a month.

The correct way out after a low-calorie diet is similar to the way out after a low-calorie weight loss program and consists in gradually increasing the daily food calorie content by 100 kcal. In addition, it is necessary to slowly introduce carbohydrate food and the amount of liquid into the usual diet.

• Reviews of a hypocaloric diet among those wishing to lose weight show that it is not difficult to sustain it.
• In addition, many speak positively about a hypocaloric diet, which can include a variety of dietary meals.
• Nutritionists advise to combine a hypocaloric nutritional system with a complex of vitamins and minerals.

There are diets that allow you to quickly lose a few extra pounds of weight in 4-10 days. The body gets a strong enough shake-up and begins to draw strength from the reserves. If you correctly follow the exit from the diet and subsequently adhere to healthy way life can be saved nice results for a long time. A low-calorie diet differs in many ways from known methods.

The name already implies limiting calorie intake. For women and men, this value fluctuates, but it will be necessary to "cut" the calorie content of dishes by almost half. To make it easier for the body to cope with such a severe limitation, you need to prepare in advance. Firstly, fasting days should be carried out, and secondly, the number of calories should be reduced gradually, starting from 500 kcal per day. Ideally, the daily calorie intake should be 1200-1300.

The reduction in calorie content is achieved by reducing the consumption of fat by almost 2 times, and the proportion of carbohydrates by 3 times. Protein as the basis of life remains intact. The amount of fluid, salt, sugar consumed is limited, and the intake of foods rich in vitamins and fiber is increased. You need to eat often, fractionally. The duration of the hypocaloric diet is from 2 to 3 weeks, depending on the intended results. The effect of the course is, as a rule, the loss of 5-7 kilograms, which will not dare to return for a long time.

During the course of therapeutic nutrition, fasting days should be spent on fruits or vegetables, you can prefer kefir. The healthiness of a low-calorie diet lies in the improvement of the gastrointestinal tract and the normalization of impaired metabolism, which is often the cause of obesity. In addition, the body is cleansed of toxins, toxins, lipid metabolism improves, elevated blood sugar levels decrease and blood pressure normalizes. This technique is recommended for patients with diabetes, hypertension and obesity.

Product selection principles

Everything related to dairy and fermented milk products, the choice should fall on fat-free ones. Eggs are allowed in the amount of 2 pieces per week. It is better to replace pork with beef or chicken, but ideally let it be seafood. Sausages and sausages are prohibited because they are high in hidden fat and cholesterol. Sugar is excluded, sometimes using honey and dried fruits. Everything is possible from vegetables and fruits, except grapes, which are rich in glucose. You can use wholemeal bread and pasta.

Menu and cooking methods

Meat, fish and vegetables should be eaten boiled or steamed. It is clear that such methods make meals less high in calories. A sample menu for several days may be as follows.

1st day

• Breakfast: syrniki - 220g, tea without sugar, squash caviar 100g.
• Dinner: vegetable borscht 200g, beef 120g, dried fruit compote.
• Dinner: liver pancakes 100 g with porridge on water, also 100 g, tea.
• Before going to bed, you can eat an apple or drink a glass of kefir.

2-day

• Breakfast: omelet from 1 egg, kefir 150 ml.
• Dinner: cereal soup 200g, goulash 150g, fresh vegetable salad 100g, compote.
• Dinner: lazy cabbage rolls 100g, boiled beet salad 50g, tea.
• Before going to bed - 200 ml of fresh apple juice.

3rd day

• Breakfast: boiled chicken 150g, a portion of carrot, cabbage and apple salad, kefir 150g.
• Dinner: 200g pickle, 50g boiled fish, tea.
• Dinner: millet porridge with pumpkin on water 125g, half a glass of apple juice.
• Before going to bed 150 ml of kefir.

The effectiveness of the diet and its pitfalls

The effectiveness of a hypocaloric diet will be the higher, the more correctly the combination of products is selected plus sufficient physical exercise and weekly fasting days. The minimum effect achieved at the end of the course is a loss of 3 kilograms. But even this fact is not the most important, since the main goal of the diet is to normalize and stabilize metabolic processes, especially with regard to fats. The body receives a significant stimulus to extract energy from their lipid depot (adipose tissue).

Despite the seeming variety of foods and foods, the body receives only half daily allowance calories. That is, for 2-3 weeks it works in an exceptional mode. Additional stress and overly active exertion can drain a person and provoke health problems, but following the rule of the golden mean can achieve the best result.

This article talks about a hypocaloric diet, namely, the pros and cons of this diet, the effect on the body, features, contraindications and is suggested sample menu for a week.

Almost every woman knows from her own experience how hard it is to deal with fat and hated pounds. In order to always be in shape, it is enough to eat right and periodically play sports. But there are situations when you need to get rid of those extra pounds quickly. Then a low-fat diet will help.

Peculiarities

The main feature of a hypocaloric (low-fat) diet is that it is necessary to reduce the number of calories consumed per day by almost 50%. A diet is a diet low in carbohydrates and fats. As a rule, it is prescribed by a doctor to prevent diseases of the cardiovascular system associated with high levels of cholesterol in the blood.

Indications

As mentioned above, the doctor can prescribe a low-calorie diet with high cholesterol in the blood and to prevent diseases of the cardiovascular system. But, in addition to this, a low-fat diet is also prescribed for obesity of the first and second degrees to combat extra pounds.

Pros and cons of a low-fat diet

Although a low-fat diet can help with certain medical conditions and promote rapid weight loss, you should consult a competent doctor before starting it, otherwise you can cause irreparable harm to your health.

Advantages:

• rapid weight loss;
• improvement of metabolism and normalization of the digestive tract;
• purgation;
• withdrawal of excess fluid and toxins from the body;
• strengthening of muscle tissue.

Disadvantages:

• cessation of menstruation in women due to a lack of fat;
• decreased libido;
• the appearance of cellulite and flabbiness;
• increased feeling of hunger;
• stress, irritability, emotional depression as a result of fat deficiency;
• deficiency of vitamins in the body. For example, vitamins A and D are mainly found in animal fat, and red meat is prohibited on this diet;
• tiredness and weakness accompanied by constant physical hunger;
• hormonal imbalance.

Contraindications

A low-calorie diet is strictly contraindicated for nursing mothers, pregnant women, children under sixteen years of age, retirees, as well as people with disrupted hormonal levels, depression and eating disorders.

The danger of a low-calorie diet is that a prolonged absence of healthy fats and carbohydrates negatively affects the body.

Lack of fat-soluble vitamins, such as A, D, E, K, leads to a serious deficiency of unsaturated fatty acids, which are very important for the normal functioning of the body.

Products

Sitting on a low-calorie diet, you need to understand that the consumption of many foods will have to be reduced, and foods high in carbohydrates, fat and harmful additives will need to be excluded during the diet.

List of prohibited products:

• various trans fats found in fast food;
• butter, fatty sour cream, cheese of any kind;
• soda, packaged juice;
• cow's milk;
• red meat;
• Salo;
• sausages, sausages, wieners;
• fast carbohydrates: chocolate, cakes, puffs, different kinds biscuits with cream;
• pickled spicy foods;
• various semi-finished products;
• mayonnaise, ketchup, hot sauces;
• alcoholic drinks;
• high fat cream;
• White bread.

List of approved products:

• low-fat dairy products, other than cheese;
• lean poultry and fish: chicken fillet, steamed sea bass;
• slow carbohydrates: buckwheat, rice, millet, durum wheat pasta;
• non-starchy vegetables: cucumbers, herbs, tomatoes, bell peppers;
• whole grain crisps;
• herbal teas;
• natural coffee, chicory;
• seafood;
• mushrooms;
• baked potatoes without oil;
• fruits in small quantities.

Rules to follow

There are a number of rules that must be followed on a low-calorie diet in order for it to be as successful as possible. The main ones are listed below.

1. Complete rejection of fast carbohydrates, junk and fatty foods.
2. Decrease in calories consumed per day by about one and a half to two times.
3. The exclusion of certain foods during the diet.
4. Eating large amounts of lean protein to avoid muscle deficiency.
5. Consultation with a doctor on a menu prepared according to the rules of a hypocaloric diet.
6. Taking a vitamin complex to maintain balance in the body.
7. Eating large amounts of pure and mineral water reducing salt intake.

Menu

Below is a sample menu for 7 days, compiled according to the rules of a hypocaloric diet.

Day 1

• Breakfast: oatmeal in water with apple and honey, orange;
• Snack: a glass of low-fat yogurt + whole grain bread;
• Lunch: a piece of skinless chicken breast + a portion of durum wheat pasta + fresh cucumber;
• Snack: 2 cheesecakes with jam;
• Dinner vegetable salad of cucumbers and tomatoes, buckwheat porridge on the water.

Day 2

• Breakfast: rice porridge in skim milk with honey and apple;
• Snack: two egg whites + fresh vegetables;
• Lunch: vegetable soup with chicken + oven baked potatoes;
• Snack: a glass of freshly squeezed juice;
• Dinner: seafood stewed with vegetables and spaghetti.

Day 3

• Breakfast: buckwheat porridge with berries and honey + herbal tea;
• Snack: vegetable salad + a piece of black bread;
• Lunch: rice with vegetables + steamed fish without oil;
• Snack: fat-free cottage cheese 100 grams;
• Dinner: eggplant sauté + chicken fillet.

Day 4

• Breakfast: an omelet of 4 proteins in skim milk with onions and tomatoes;
• Snack: natural yogurt with jam + orange;
• Lunch: chicken soup with noodles + cucumber and tomato salad;
• Snack: pineapple;
• Dinner: baked chicken with potatoes in the oven without oil and sauces.

Day 5

• Breakfast: millet porridge in milk with honey and dried fruits;
• Snack: vegetable salad + whole grain crisps;
• Lunch: mushrooms fried with onions + boiled potatoes;
• Snack: a glass of low-fat fermented baked milk;
• Dinner: tuna in its own juice + durum wheat pasta.

Day 6

• Breakfast: mashed potatoes with skim milk + vegetables;
• Snack: watermelon / melon / berries;
• Lunch: onion soup + black bread croutons with garlic;
• Snack: thermostatic low-fat yogurt + a plate of berries;
• Dinner: pilaf with vegetables and chicken breast.

Day 7

• Breakfast: buckwheat porridge stewed with onions and carrots + vegetable salad;
• Snack: a few pieces of dried apricots / prunes;
• Lunch: boiled pasta + 4 egg whites;
• Snack: natural coffee with whole grain crisps;
• Dinner: oatmeal in water with honey + a glass of kefir.

Exiting the diet

It should be noted that you should exit the diet smoothly and correctly, gradually increasing the calorie content and adding the necessary foods. It is forbidden to immediately consume foods high in fast carbohydrates: bananas, chocolate, cakes, cookies, as well as fatty foods: sausages, smoked meats, cheese, meat, otherwise there is a risk of gaining all the pounds back and returning to its original form. Below is a sample menu for one day to get out of the diet.

• Breakfast: oatmeal cooked in milk of 2.5% fat, half a grapefruit.
• Snack: coffee with cream 10% + omelet of two whites and one yolk;
• Lunch: baked potatoes + chicken breast + vegetable salad dressed with low-fat sour cream;
• Snack: a loaf of low-fat cheese + a glass of fermented baked milk with a spoonful of honey;
• Dinner: salad of shrimps, vegetables and herbs, seasoned with olive oil + baked cod under the egg.

results

On a very low fat diet, kilograms and excess fluid, therefore, in fourteen days on such a diet, it is really possible to lose weight by 5-7 kilograms with excess weight.

What else do you need to know?

Below are the main findings to consider before starting a low-calorie diet.

1. Before you go on a low-fat diet, you should consult with a qualified doctor to find out if you are allowed to lose weight on it.
2. This diet is great for quick results within 10-20 days. It is forbidden to sit on this diet for a long time because of the harm that it can cause to health.
3. This diet provides for the mandatory rejection of foods with a high content of fast carbohydrates and fats, even of plant origin. A low-calorie diet involves eating only low-fat foods.
4. This food is great for bodybuilders who are on the dry, and people who are actively involved in gym with iron.
5. There are many contraindications to this diet. Pregnant women, teenagers, children, people with a sick stomach and anemia are strictly prohibited from giving up healthy fats.
6. The diet is more suitable for men than for women, because in women, a complete rejection of fats, even for a short time, can reduce libido and even lead to infertility.
7. It is advisable that the menu for a low-calorie diet be compiled by a competent doctor, with an emphasis on the necessary products.
8. A gentle exit from the diet is required. If you immediately start consuming unhealthy foods, there is a risk of gaining all the lost pounds back. Therefore, it is recommended to go out with vegetables, fruits, low-fat soups and meat.
9. Refusal of a large number of products can provoke irritability, anger, apathy. It can also worsen an eating disorder and lead to depression.
10. Due to the low content of vitamins on this diet, it is necessary to drink supportive dietary supplements, which will replenish the balance of minerals and vitamins in the body.

Good luck in losing weight!

The article has been reviewed and approved by Elizaveta Anatolyevna Krizhanovskaya, a practicing family doctor - see.