Diet pp for 1300 kcal. Healthy eating rules for weight loss

A proper nutrition menu for normalizing metabolism and losing weight, compiled for a week, helps you get rid of extra pounds and improve your well-being in the shortest possible time. Healthy image life is gaining fans, but the controversy around PP (proper nutrition) and its features does not subside.

The PP menu for a week for weight loss is the main assistant in the fight against overweight. Firstly, the loss of kilograms occurs due to the fact that fast carbohydrates, such as cakes and sweet buns, are completely removed from the diet. They are called fast because they are absorbed in short term, at the same time they do not provide useful substances, but immediately go into body fat.

Excluding such carbohydrates from the menu gives the body the opportunity to process existing fats rather than accumulate new ones.

Secondly, nutrition occurs in small portions, at short intervals. Thanks to this eating schedule, you always feel full, and, therefore, the body does not need to accumulate reserves in case of a hunger strike.

The PP menu, developed for the day and week, for high-quality weight loss includes certain foods that need to be consumed at certain times of the day. For example, citrus fruits should not be eaten for breakfast, since the acid they contain irritates the mucous membranes, but it is not recommended to eat them for dinner because of the sugar.

Best time to eat an orange - lunch or dinner. The same goes for other products. Carbohydrates should be eaten in the first half of the day, while vegetables are much healthier for dinner. Fish is well digested in the evening, and you can eat meat for lunch. Thanks to this nutritional pattern, the body can get the maximum benefit from the food it receives.

As a result, all of the above actions accelerate metabolism, due to which the process of losing weight occurs. Proper nutrition is the basis beautiful figure

How much weight can you lose with proper nutrition?

Having developed a PP menu for a week for weight loss, you should not expect instant results. It takes time for your metabolism to accelerate. Kilograms lost in the first week - water. Puffiness goes away and proper metabolism is restored. The result also depends on physical activity The more it is, the faster the process of losing weight goes.

Sudden weight loss is very harmful to health, and the goal of proper nutrition is to bring internal processes back to normal. Therefore, weight loss will be smooth, namely approximately 3-4 kg per month with average physical activity. This activity includes cardio training 3-4 times a week, daily walks lasting 20 minutes or more.

You can increase your weight loss through more physical activity. For example, making a full strength training 6 times a week, weight loss can increase by another 2 kg.

It is very important to remember that losing weight is an individual process. The number of kilograms lost depends on the initial overweight. The larger it is, the faster the weight loss.

And, with each kilogram lost, it becomes more and more difficult for the body to part with its reserves, therefore, the longer you stay on PP, the slower the weight loss process will be.

But this does not mean that healthy eating has stopped working, it means that the body begins to process the last reserves “for a rainy day.” During this period, it is better to put the scales aside and start measuring body volumes, the changes in which can be monitored more clearly.

There are several principles of proper nutrition, so when creating a weekly diet plan for weight loss, you need to take them all into account:

What to avoid while eating healthy

The PP menu for a week for weight loss will be easier to follow if you avoid situations that provoke breakdowns:

What foods can and cannot be eaten when eating properly for weight loss

Can:

Possible in very small quantities:

• vegetables containing starch;
• cheese (fat content up to 30%);
• fruits in small quantities;
• cottage cheese.

It is forbidden:

• alcohol;
• corn;
• bakery;
• sugar.

How to make a menu correctly

Before you create a weight loss menu for a week or a month, you need to:

1. Assess your level of physical activity.
2. Calculate the kcal norm for the day.

The level of physical activity can be:

Once the level of physical activity is determined, you can calculate the kcal norm using the formula:

(9.99 * weight in kg) + (6.25 * height in cm) - (4.92 * age in years) -161 * coefficient. physical activity

Sample menu for a week with a daily calorie content of 800 calories

When eating 800 kcal per day, 3 meals a day are provided, no snacks. Cook vegetables and meat without oil. You can stew, steam and bake. Dairy products are low-fat or low-fat.

The PP menu for weight loss for a week at 800 kcal per day is suitable for those who lead a sedentary lifestyle or cannot have a snack every 2-3 hours.

Approximate menu for a week containing 1000 calories per day

The PP menu for a week for weight loss with a daily calorie content of 1000 kcal is recommended for sedentary life, as well as those with a slow metabolism.

This meal plan includes 5 meals.

Vegetables can be steamed, baked and stewed. Adding oil should be avoided.

Dairy products are either low-fat or low-fat.

Approximate menu for a week containing 1200 calories per day

The PP menu with a daily calorie content of 1200 kcal is suitable for people with average physical activity. With this diet, it is recommended to increase daily loads, as well as conduct full training 3 times a week.

There are 3 main meals and 2 snacks. There are no special recommendations, the main thing is to save general principles proper nutrition.

Sample menu for a week with a daily calorie content of 1500 calories

For the most active, a menu of 1500 kcal is suitable. To lose weight with this diet, you need daily exercise. The menu is also suitable for those whose work involves heavy physical activity.

The diet remains the same as with the 1200 kcal menu.

Recipes for first courses with proper nutrition for weight loss

Green borscht

1. Chop the meat into cubes and cook until fully cooked.
2. Add seasonings to the broth.
3. Add potatoes to broth and cook until tender.
4. Sauté the onion until golden brown.
5. Boil the eggs, cool, peel and finely chop.
6. Wash the sorrel and chop it.
7. Add sorrel, onion, and eggs to the broth.
8. Boil for another 5 minutes. with the lid closed.
9. Let the borscht brew for 15-20 minutes.

Chicken noodle soup

1. Boil the meat in one piece until done.
2. Remove meat from broth.
3. Add seasonings to the broth.
4. Add vegetables to the broth and bring it to a boil. Then put the noodles in there and cook for 5-7 minutes.
5. Cut the chicken meat into cubes and add to the finished dish.

Second courses

Baked salmon with vegetables

1. Remove bones from fish, rinse and dry with paper towel. Place in a convenient container and sprinkle with lemon juice and soy sauce. Leave to marinate in the refrigerator for 30 minutes.
2. Separate the broccoli florets and open them.
3. Place marinated fish and broccoli on a baking sheet.
4. Bake in the oven at 201° for 25 minutes.

Meatballs with sour cream sauce

• Minced meat (chicken or turkey) – 399 g;
• ground ginger – 21 g;
• onion (chopped) – 201 g;
• carrots (chopped) – 99 g;
• garlic puree – 10 g;
• sour cream – 99 g.

1. Add salt, spices, ginger and garlic to the minced meat. To stir thoroughly. Make small balls from the mixture.
2. Lightly fry the meat balls in a dry frying pan.
3. Fry the vegetables until golden brown. Add sour cream and a little water. Simmer a little more.
4. Place the meatballs in a baking dish and pour sour cream sauce over them. Bake at 180° for 25 minutes.

Salads

Bean and Pepper Salad

1. Pour boiling water over the frozen beans and bring to a boil again.
2. Chop the pepper.
3. Mash the garlic in a press.
4. Mix all ingredients and season.

Seafood salad

• Sea cocktail (frozen mixture) – 499 g;
• cucumber – 1 pc.;
• lettuce leaves – 51 g;
• olive oil – 2 tbsp. l.;
• tomato (vegetable) – 1 pc.;
• soy sauce – 2 tbsp. l.

1. Boil the seafood cocktail and let it cool.
2. Mix butter and sauce.
3. Place lettuce leaves on the bottom of the salad bowl.
4. Cut the tomato and cucumber into strips and place on top of the lettuce leaves. Drizzle a little dressing.
5. Place seafood cocktail on top of the vegetables, add salt and season with the remaining mixture of butter and sauce.

Dessert

Curd casserole in the microwave

1. Beat eggs and cottage cheese.
2. Add sweetener to the resulting mass.
3. Cut the fruit into cubes and add to the curd mixture.
4. Place the dish in the microwave for 3 minutes. With a power of 750 watts.

Banana and pear can be replaced with other fruits and vegetables. If the microwave power is less than 750 watts, the cooking time can be extended.

Raffaello PP

• grapes - 15 berries;
• soft cottage cheese – 99 g;
• protein – 51 g;
• ground cashew nut – 70 g.

1. Mix cottage cheese and protein. But not in a blender. The mixture should be slightly liquid.
2. Dip each grape into the curd mixture.
3. Roll the resulting balls in ground cashews.
4. Let the candies sit in the refrigerator for 20 minutes.

The PP menu compiled for a week for weight loss can be varied and useful. Any recipe can be suitable if you replace prohibited products with permitted ones.

The main thing to remember is that losing weight is an individual process, and PP is not just a diet, but a new way of life.

Article format: Mila Friedan

Video about Proper Nutrition (PP)

Principles of proper nutrition:

The 1300 calorie per day diet will teach you how to eat small and healthy. Not eating or eating just anything is not a diet, and it is also wrong to mindlessly torture yourself in the gym when you are on a relatively low-calorie diet.

• We recommend reading: and

The first week will take some effort, and then a habit will form. In twelve days you will reduce your weight by 10-12%. The menu is designed taking into account the body's need for nutrients: proteins, fats, carbohydrates.

A balanced diet will help remove overweight without harm and hard training. The basis of the technique is comfortable weight loss, without stress, without hunger and stabilization of weight in the future, after finishing the diet.

There are many erroneous diets and articles; following them will cause harm and cause weight gain in the future. This is due to the fact that with a sharp reduction in calories and incorrect menu planning, they will burn muscle fibers and glycogen. Poor weight loss, slowdown of metabolism, subsequent sharp weight gain, deterioration in well-being and health - this is what awaits you if you chase quick results.

It is important to get enough sleep, limit physical exercise during, think over the menu.

After quitting the diet, continue to eat five times a day. Add one hundred to two hundred calories per week to your daily diet. Each main meal should consist of half protein - lean chicken, fish, seafood. The rest is vegetables and fruits.

Do not overuse, monitor your health, consult a doctor or nutritionist. This diet recommended for adults. Your metabolism will be normalized and your well-being will improve, but only with the right approach.

Safely get rid of more in a week extra pounds extremely difficult.

The basis of the diet is a balanced combination of proteins, carbohydrates, fats, minerals, vitamins and dietary fiber. Refusing one of the elements in favor of another is fraught with deficiency, for example, of vitamins, and disruption of the stomach.

A low-calorie diet, especially in the cold season, must be supplemented with vitamin and mineral complexes to improve well-being, ability to work and immunity. This is especially true for diets, because the main principle of any diet is to eat less than we spend.

With low physical activity, the body spends one thousand three hundred to one thousand six hundred calories per day. At high levels - from one thousand seven hundred. You should select a menu according to your lifestyle. Also consider your dietary needs.

Grocery list

• Important slow carbohydrates- take a long time to digest. Buckwheat and unpolished grains, porridge, whole grain bread, potatoes. These foods will keep you feeling full throughout the day.
• Protein food– lean meat: chicken, turkey, beef, fish, dairy. The main amount of protein occurs at lunch and dinner, and carbohydrates - at breakfast and lunch.
• Fats- one of the components healthy eating. It is recommended to consume two tablespoons per day and a handful of nuts.
• Fruits– carbohydrates are mostly fast, vitamins and.

Menu for every day

Approximate options for creating a menu for the week.

Breakfast

• Two egg omelette, ;
• Cucumber salad, boiled fish with garnish, tea;
• Tomato juice, boiled chicken, ;
• Zucchini caviar, lazy dumplings, coffee without sugar;
• Boiled fish with potatoes, fresh cucumber, tea;
• Vegetable salad, steamed meat, kefir;
• Boiled beef with side dish, fresh cucumbers, one apple, cocoa.

Dinner

• Vegetable salad, soup, boiled beef, jelly;
• Steamed herring, rice soup, beef with side dish, orange juice;
• Borscht, boiled beef, durum wheat pasta, compote;
• Rassolnik, steamed beef with side dish, tea;
• Salad, vegetable soup, baked fish with garnish, cocoa;
• Tomato salad with low-fat sour cream, kharcho, zucchini with meat, apple juice;
• Green borscht, steamed fish with garnish, compote.

Dinner

• Pancakes with liver and side dish, tea;
• Eggplant caviar, steamed beef with garnish, cocoa;
• Beetroot salad, lazy cabbage rolls, tea;
• , apricot juice;
• Steamed meatballs, low-fat kefir;
• Stuffed cabbage rolls, fresh cucumbers, tomato juice;
• Steamed chicken with side dish, vegetable salad, tea.

Before bedtime

• One apple;
• A glass of low-fat kefir;
• A glass of freshly squeezed apple juice;
• A glass of low-fat yogurt;
• A glass of freshly squeezed peach juice;
• One pear;
• Two medium tangerines.

Snack on fruit throughout the day. Use . Weigh your portions. Consider the calorie content per serving of the recipe you use.

Dish recipes

French tuna salad

Ingredients: four large tomatoes, fifty grams of arugula salad, canned tuna - two hundred grams, canned corn - one hundred grams, canned soybeans - one hundred grams, bell red pepper - one piece, olive oil - two tablespoons, salt.

Drain liquid from canned food. Break the tuna meat into small pieces. Peel the pepper and cut into rings. Tear the salad into pieces. Mix corn, tuna, pepper, arugula, soy. Stir and season with olive oil and salt. Cut off the tops of the tomatoes and scoop out the pulp with a spoon. Stuff the prepared tomatoes with the salad, cover with the tops and serve.

Currant soup with oat flakes

Red currants - one hundred grams, water - three hundred grams, sugar - thirty grams, potato starch - four grams, oatmeal - thirty-five grams.

The currants are washed, separated from the branches, mashed with a wooden grinder, poured with water and boiled. Then filter to separate the skin and change, add sugar and potato starch to the liquid and bring to a boil again.

Oatmeal flakes along with sugar, stirring, are heated in a frying pan until the sugar caramelizes and the flakes are lightly browned, placed in a vase and served with currant soup.

Salad with mushrooms and tomatoes

Ingredients: one hundred and fifty grams of canned mushrooms of your choice, three medium tomatoes, three medium onions, two tablespoons of olive oil, green peas, vinegar - one tablespoon, parsley, spices.

Cut the mushrooms into small slices, leave the small ones whole, cut the tomatoes into slices, chop the onion and add the peas. Stir, season with olive oil, vinegar and parsley.

• Eat five times a day;
• Drink clean water from two liters;
• Eliminate alcohol and carbonated drinks from the menu;
• Prohibited: flour products, sweet and smoked foods;
• Steam cook;
• Avoid sugar and salt;
• Not suitable for people with gastrointestinal diseases;
• Consult your doctor;
• The diet is not recommended during heavy physical activity.

Everyone knows that even after reading a dozen books about weight loss, it can be quite difficult to organize your daily routine on your own. That's why diet menu for a week, in which every day is detailed - breakfast, lunch and dinner, can be called complete and balanced, because it includes all vital products, and the number of calories is low enough for weight to gradually begin to decrease.

Diet menu for weight loss for a week

Monday (1100 kcal.)

7.00-9.00 First breakfast: 200 gr. oatmeal, cooked in 0.5% milk with 50 g. fresh or frozen berries. Tea or coffee without sugar and milk.
11.00-12.00 Second breakfast: 2 peeled carrots.
14.00-15.00 Lunch: 100 gr. boiled buckwheat. A serving of vegetable stew or fresh vegetable salad, seasoned with a tablespoon of olive oil.
16.00-17.00 Afternoon snack:½ cup chopped fruit (pear, apple, nectarine, kiwi). Tea without sugar or water.
19.00 Dinner:

Tuesday (1450 kcal.)

7.00-9.00 First breakfast: 200 gr. cottage cheese 0-2% fat, ½ banana, tea or coffee without sugar and milk.
11.00-12.00 Second breakfast: 1 orange or grapefruit.
14.00-15.00 Lunch: 100 gr. cooked brown rice; portion of steamed salmon, 300 gr. warm vegetables (carrots, broccoli, cauliflower), seasoned with 1 tsp. vegetable oil.
16.00-17.00 Afternoon snack:
19.00 Dinner:

Wednesday (1350 kcal.)

7.00-9.00 First breakfast: 200 gr. oatmeal, cooked in 0.5% milk with 1 medium apple and 1 tsp. cinnamon.
11.00-12.00 Second breakfast:
14.00-15.00 Lunch: a serving of vegetable soup (it is allowed to consume any soup cooked in low-fat broth, strictly without meat).
16.00-17.00 Afternoon snack:
19.00 Dinner: 200 gr. light cottage cheese casserole without sugar, with cinnamon, cottage cheese should be 0-2% fat, a glass of kefir 0-2% fat, cranberry juice without sugar.
Before bedtime:

Thursday (1570 kcal.)

7.00-9.00 First breakfast:
11.00-12.00 Second breakfast: 2 peeled carrots, dressed with a tablespoon of olive oil.
14.00-15.00 Lunch:
16.00-17.00 Afternoon snack: sandwich made from a piece (30 gr.) of Borodino bread with 50 gr. low-fat cottage cheese, a pinch of salt, pepper and tomato slices.
19.00 Dinner: boiled or baked chicken fillet (80 gr.), 300 gr. vegetables stewed in the oven (parsnips, turnips, onions, carrots) with herbs, seasoned with 2 tablespoons of olive oil; 200 ml. 0.5% milk or kefir.
Before bedtime: fruit or herbal tea without sugar and milk.

Friday (1335 kcal.)

7.00-9.00 First breakfast: a piece (30 grams) of rye bread; 1 boiled egg; green salad leaves 1 cucumber, 1 bell pepper, coffee or tea without milk and sugar.
11.00-12.00 Second breakfast: 2 peeled carrots, dressed with a tablespoon of olive oil.
14.00-15.00 Lunch: a serving of vegetable soup (it is allowed to consume any soup cooked in low-fat broth, strictly without meat).
16.00-17.00 Afternoon snack: 2 slices dark chocolate; freshly squeezed orange juice.
19.00 Dinner: a small portion of boiled chicken or turkey, a salad of fresh vegetables dressed with a spoon of olive oil.

Saturday (1100 kcal.)

7.00-9.00 First breakfast: 200 gr. oatmeal, cooked in 0.5% milk with 1 medium apple and 1 tsp. cinnamon; tea or coffee without sugar and milk.
11.00-12.00 Second breakfast: 150 gr. low-fat natural yogurt.
14.00-15.00 Lunch: 100 gr. boiled buckwheat, 100 lean beef, 200 gr. salad of lettuce leaves, 1 zucchini and 1 tomato seasoned with 1 tablespoon of olive oil.
16.00-17.00 Afternoon snack: berry smoothie: grind 100 g mixture in a blender. low-fat cottage cheese, ½ cup of berries (blueberries, lingonberries, raspberries or strawberries), ½ cup of 0.5% milk.
19.00 Dinner: a small portion of steamed sea bass with boiled vegetables, 1 glass of tomato juice, 1 rye bread, seasoned with low-fat cottage cheese with herbs and garlic.

Sunday (1570 kcal.)

7.00-9.00 First breakfast: 200 gr. muesli with berries or fruits with 0.5% milk, a medium apple or grapefruit, tea or coffee without milk and sugar.
11.00-12.00 Second breakfast: half a grapefruit, 20 gr. walnuts.
14.00-15.00 Lunch: 100 gr. cooked brown rice; portion of steamed salmon, 300 gr. warm vegetables (carrots, broccoli, cauliflower), seasoned with 1 tsp. vegetable oil;
16.00-17.00 Afternoon snack: 100 gr. grain cottage cheese (up to 4% fat content); ½ cup chopped fruit.
19.00 Dinner: portion of vegetable omelet, 200 gr. vegetable salad seasoned with 1 tablespoon of olive oil.

Water, freshly squeezed juices, mineral water and herbal tea can be drunk in any quantity. You should drink it an hour before your meal and no earlier than 30 minutes after your meal.

1. Proper nutrition for weight loss means certain and constant eating hours.
2. Set realistic goals for yourself. Ideally, you should strive to lose no more than one kilogram per week. Even if this figure seems too small to you, remember that the results of gradual weight loss last longer than the effect of express weight loss.
3. Reward achievements. When you're on a diet and counting calories, it's important to encourage your persistence and willpower every one to two weeks - this strengthens your resolve to stick it out and follow the diet with the initial zeal. Give yourself small incentive prizes.
4. Don't be too hard on yourself. If you overeat chocolate once or do not lose the planned kilogram per week, do not beat yourself up. You just need to find the strength to return to a healthy diet the next day.
5. Eat often, but in small portions. Try to have enough protein in your weekly diet. You can snack on light, high-fiber foods, such as dried fruits. Drink plenty of lime and ice water or herbal tea to fill your stomach.
6. Choose exercises to your liking. If you hate the thought of going to the gym, take advantage of every opportunity to exercise. Forget about the elevator! Two hours' walk to moderate pace you'll lose the same amount of calories as a holiday meal and a glass of wine.
7. Reduce your portion sizes. Change your usual plate to a smaller one.

In the fast pace of life, a person has no time to think about how to diversify his menu, especially when you still have an endless number of other worries, but you always want to look your best.

Just imagine that a diet can not only be healthy and bring the desired effect, but also varied and tasty. It is much easier to follow a difficult routine of a certain diet if there is a written nutrition menu for every day!

We have compiled for you sample program food for 1300 kcal, which includes all the most important groups maro- and micronutrients and, of course, tasty treats 😉 And, by the way, this diet is ideal for summer, because... consists of light foods that are easy to eat in the heat and cook quickly!

Will the diet work?

Many people who are losing weight are captured by a very useless and dangerous misconception: they think that what you eat is important, and not how much. So Kostya Shirokaya is absolutely against this myth. You don't need to eat only grapefruits, oatmeal and chicken breast in order to finally get rid of those extra pounds around your waist!

Your friend is moderation in nutrition and choosing the right foods just for you! Well, buckwheat doesn’t bother you, although the phytony Masha, foaming at the mouth, claims that a real PPshnik should not live without this cereal. Or broccoli causes nervous diarrhea. And chia seeds are simply beyond your wallet!

The 1300 kcal diet more than works. True, we personally think that this is a very small calorie content, but in the end it all depends on your goals and the period of time that you have.

Are the calories from cake and buckwheat the same?

Are 200 kcal from a piece of cake the same as 200 kcal from a huge bowl of Caesar salad, for example? They look completely different!

Let's look at some simple examples! When we build a house, we need bricks, cement, workers, etc. We buy everything with money, but this is not the same as the fact that we can build a house out of rubles.

The calorie content of foods helps us understand only their energy equivalent. This does not change the fact that the body needs macronutrients (proteins, carbohydrates, fats, vitamins, minerals) and a high intake fiber. Plus, don’t forget, you are not a spherical horse in a vacuum, and in addition to refueling BJU, we are also interested in emotions associated with food. Therefore, in assessing the diet, we use not only calorie content, but also many other parameters. Or at least a few key ones that allow you to predict the result quite reliably.

Ideal daily diet 1300 kcal (with recipes and nutritional supplements)

Anyone who has been on a diet at least once in their life knows how difficult it is to think through your menu for every day. I really want the diet to become not a torture, which consists of a categorical refusal of everything tasty and sweet, but simply a diet that limits the consumption of a certain number of calories. This is exactly what our website specializes in, which was created to help everyone who wants to lose weight. excess weight, and provide detailed menu with calorie calculations for anyone.

Look, 1300 calories a day is a lot:

Breakfast

Bulgur salad

Salad with vegetables and bulgur - great choice for any diet or a simple, daily diet. Bulgur gives you a feeling of fullness, has a pleasant taste - in a word, ideal for the summer menu! Bulgur salad is rich in vitamin C, sodium, and chlorine.

Ingredients:

• Bulgur (dry) - 40 g;
• Boiled chicken breast - 100 g;
• Cucumber - 100 gr.;
• Tomatoes - 150 gr.;
• Sweet red pepper - 40 gr.;
• Basil, fresh - 4 g;
• Table salt - 3 g;
• Unrefined vegetable oil - 1 tbsp. l.

Preparation:

1. Boil the chicken breast in advance and cool.
2. Take water in a ratio of 1:2 (take 2 parts of water for 1 part of cereal), boil it. Add bulgur to boiling water, cover with a lid and leave to cook over medium heat for 15-20 minutes. After the time has passed, drain off the excess water and squeeze out the cereal.
3. Place bulgur, chopped tomatoes, cucumbers, peppers, lettuce and basil into a salad bowl. Add salt. Fill with oil.

Kbju of the resulting salad: 269.3 kcal, 25.1 g. Squirrel, 15.7 g. Fat, 7.6 gr. Carbohydrates.

Dinner

Why do nutritionists always include broths in the list of “must-have” products? The fact is that such a light soup perfectly saturates you, as it contains B vitamins, fatty acid and minerals. In addition, in fact, broth is water that fills the volume of the stomach, plus, we eat soup quite slowly, which means that the brain receives a signal that the body is full. It’s not for nothing that they say about broth: “I ate and drank.”

How to reduce the calorie content of any soup?

• After the first boil, skim off the foam. It collects all the harmful substances that have accumulated in the carcass. If this is not done, the broth will be cloudier.
• Be sure to drain the first water. During the heating process, it draws out most of the fat. Pour clean cold water into the pan and return the pan to the heat. Now the meat needs to be cooked until “combat” readiness.
• If you want to get a lighter broth, there should be at least 2 times more water than meat.
• To reduce calories, you can cut off visible fat and skin.

We eat ALL the soup we have prepared - for convenience, you can distribute the available volume of broth over several meals.

Required ingredients:

• Chicken legs (drumsticks) - 200 gr.;
• carrots - 1 pc.;
• onion - 1 pc.;
• bay leaf - 1 pc.;
• water - 1.5 l;
• black pepper (peas) - 4 pcs.;
• salt and any seasonings (we recommend taking a Maggi cube - they are really tasty) - to taste.

Step-by-step preparation:

1. Rinse the legs thoroughly. Peel the carrots and onions. Cut the carrots into large pieces, and make two shallow intersecting cuts at the top of the bulb.
2. Pour cold water and seasonings into a saucepan and bring to a boil. When the water boils, add meat, carrots and onions to it.
3. Taste the resulting liquid and add salt, black pepper and bay leaf.
4. Reduce heat and simmer the broth for about an hour. On average, its preparation takes 40-60 minutes.
5. Remove meat, carrots and onions from the prepared broth. Strain it, add the meat removed from the bone.
6. Before serving the dish, add fresh herbs.

>Kbzhu 100 gr.: 150 kcal., 21.7 gr. Squirrel, 8.8 g. Fat, 0.3 gr. Carbohydrates.

Kbju of the whole soup: 300 kcal., 43.4 g. Squirrel, 17.6 g. Fat, 0.6 g. Carbohydrates.

Caprese salad

• 100 gr. Mozzarella;
• 150 gr. Tomatoes;
• 20 gr. Greenery;
• 10 gr. vegetable unrefined oil.

Cut the tomatoes and mozzarella into thin slices, place randomly on a plate, garnish with basil, salt and sprinkle with oil. The tricolor of the Italian flag on a plate is ready to eat.

Kbju ready salad (200 gr.): 362 kcal, 18 g. protein, 30 gr. fat, 5 gr. carbohydrates.

Dinner

Cod baked in parchment

Ingredients:

• 200 gr. cod fillet;
• 10 gr. refined vegetable oil;
• 2 cloves of garlic;
• 1 tsp lemon juice;
• salt, pepper, seasonings to taste.

Step-by-step preparation:

1. Turn on the oven - it should warm up to 180 degrees. In the meantime, prepare the marinade for the fish: grate the garlic on a fine grater and mix with oil, pepper, salt and lemon juice.
2. Cut the fish into portions and remove all the bones (yes, it's a chore, but you'll thank yourself later). Then rub the pieces of fish with the prepared marinade.
3. Cover the bottom of a heat-resistant form with parchment, lay out the fish, and cover the top with parchment again. Place the entire structure in a hot oven for 20-25 minutes.

In 100 gr. contains: 109 kcal, 17 g. Squirrel, 4 gr. Fat, 0.5 gr. Carbohydrates.

Total per 200 g portion: 218 kcal, 34 g. Squirrel, 8 gr. Fat, 1 gr. Carbohydrates.

Salad with shrimp

Ingredients:

• 200 gr. shrimp;
• arugula (sprinkle to your heart’s content, if you don’t have arugula, replace it with any available salad);
• cherry tomatoes (as many as you like);
• refined vegetable oil;
• 2 cloves of garlic;
• salt and ground black pepper.

For convenience: use king prawns - they are easier to clean. To save money: buy shrimp by weight. You will find other tricks for saving in the article “Lose weight cheaply and tasty: proper nutrition is not expensive!”

Preparation:

1. This seemingly ordinary salad is actually very tasty if you make it according to all the rules. The main rule: do not overcook the shrimp. Remember that pink shrimp are already ready to eat; in fact, you just need to defrost them! Many begin to boil them furiously and completely kill the tenderness and unique aroma of the meat!
2. Peel the garlic and remove the core to avoid bitterness. In heated refined oil, fry the garlic and pepper until pleasantly browned. Place on a napkin to allow excess oil to drain. In the remaining oil in a frying pan, fry the shrimp - literally 2 minutes on each side. They shouldn't become rubbery.
3. Salt. We take it out and immediately put it on the arugula. You can season it with the spicy oil in which the shrimp were fried, just let it cool.
4. Cut the tomatoes into halves and sprinkle with balsamic vinegar or lemon juice. Ready.

A serving (200 g) contains: 139.6 kcal, 8.2 g. protein, 9.2 g. fat, 4.2 gr. carbohydrates.

Total for the day: 1288.9 kcal, 120.5 g. Squirrel, 71.3 g. Fat, 14.2 g. Carbohydrates.

For a week

Visual approximate food menu with recipes for a week for 1200-1300 kcal per day:

Everyone knows that even after reading a dozen books about weight loss, it can be quite difficult to organize your daily routine on your own. Therefore, a dietary menu for a week, which details every day - breakfast, lunch and dinner, can be called complete and balanced, because it includes all vital products, and the number of calories is low enough for weight to gradually begin to decrease.

Diet menu for weight loss for a week

Monday (1100 kcal.)

7.00-9.00 First breakfast: 200 gr. oatmeal, cooked in 0.5% milk with 50 g. fresh or frozen berries. Tea or coffee without sugar and milk.
11.00-12.00 Second breakfast: 2 peeled carrots.
14.00-15.00 Lunch: 100 gr. boiled buckwheat. A serving of vegetable stew or fresh vegetable salad, seasoned with a tablespoon of olive oil.
16.00-17.00 Afternoon snack:½ cup chopped fruit (pear, apple, nectarine, kiwi). Tea without sugar or water.
19.00 Dinner:

Tuesday (1450 kcal.)

7.00-9.00 First breakfast: 200 gr. cottage cheese 0-2% fat, ½ banana, tea or coffee without sugar and milk.
11.00-12.00 Second breakfast: 1 orange or grapefruit.
14.00-15.00 Lunch: 100 gr. cooked brown rice; portion of steamed salmon, 300 gr. warm vegetables (carrots, broccoli, cauliflower), seasoned with 1 tsp. vegetable oil.
16.00-17.00 Afternoon snack:
19.00 Dinner:

Wednesday (1350 kcal.)

7.00-9.00 First breakfast: 200 gr. oatmeal, cooked in 0.5% milk with 1 medium apple and 1 tsp. cinnamon.
11.00-12.00 Second breakfast:
14.00-15.00 Lunch: a serving of vegetable soup (it is allowed to consume any soup cooked in low-fat broth, strictly without meat).
16.00-17.00 Afternoon snack:
19.00 Dinner: 200 gr. light cottage cheese casserole without sugar, with cinnamon, cottage cheese should be 0-2% fat, a glass of kefir 0-2% fat, cranberry juice without sugar.
Before bedtime:

Thursday (1570 kcal.)

7.00-9.00 First breakfast:
11.00-12.00 Second breakfast: 2 peeled carrots, dressed with a tablespoon of olive oil.
14.00-15.00 Lunch:
16.00-17.00 Afternoon snack: sandwich made from a piece (30 gr.) of Borodino bread with 50 gr. low-fat cottage cheese, a pinch of salt, pepper and tomato slices.
19.00 Dinner: boiled or baked chicken fillet (80 gr.), 300 gr. vegetables stewed in the oven (parsnips, turnips, onions, carrots) with herbs, seasoned with 2 tablespoons of olive oil; 200 ml. 0.5% milk or kefir.
Before bedtime: fruit or herbal tea without sugar and milk.

Friday (1335 kcal.)

7.00-9.00 First breakfast: a piece (30 grams) of rye bread; 1 boiled egg; green salad leaves 1 cucumber, 1 bell pepper, coffee or tea without milk and sugar.
11.00-12.00 Second breakfast: 2 peeled carrots, dressed with a tablespoon of olive oil.
14.00-15.00 Lunch: a serving of vegetable soup (it is allowed to consume any soup cooked in low-fat broth, strictly without meat).
16.00-17.00 Afternoon snack: 2 slices dark chocolate; freshly squeezed orange juice.
19.00 Dinner: a small portion of boiled chicken or turkey, a salad of fresh vegetables dressed with a spoon of olive oil.

Saturday (1100 kcal.)

7.00-9.00 First breakfast: 200 gr. oatmeal, cooked in 0.5% milk with 1 medium apple and 1 tsp. cinnamon; tea or coffee without sugar and milk.
11.00-12.00 Second breakfast: 150 gr. low-fat natural yogurt.
14.00-15.00 Lunch: 100 gr. boiled buckwheat, 100 lean beef, 200 gr. salad of lettuce leaves, 1 zucchini and 1 tomato seasoned with 1 tablespoon of olive oil.
16.00-17.00 Afternoon snack: berry smoothie: grind 100 g mixture in a blender. low-fat cottage cheese, ½ cup of berries (blueberries, lingonberries, raspberries or strawberries), ½ cup of 0.5% milk.
19.00 Dinner: a small portion of steamed sea bass with boiled vegetables, 1 glass of tomato juice, 1 rye bread, seasoned with low-fat cottage cheese with herbs and garlic.

Sunday (1570 kcal.)

7.00-9.00 First breakfast: 200 gr. muesli with berries or fruits with 0.5% milk, a medium apple or grapefruit, tea or coffee without milk and sugar.
11.00-12.00 Second breakfast: half a grapefruit, 20 gr. walnuts.
14.00-15.00 Lunch: 100 gr. cooked brown rice; portion of steamed salmon, 300 gr. warm vegetables (carrots, broccoli, cauliflower), seasoned with 1 tsp. vegetable oil;
16.00-17.00 Afternoon snack: 100 gr. grain cottage cheese (up to 4% fat content); ½ cup chopped fruit.
19.00 Dinner: portion of vegetable omelet, 200 gr. vegetable salad seasoned with 1 tablespoon of olive oil.

Water, freshly squeezed juices, mineral water and herbal tea can be drunk in any quantity. You should drink it an hour before your meal and no earlier than 30 minutes after your meal.

1. Proper nutrition for weight loss means certain and constant eating hours.
2. Set realistic goals for yourself. Ideally, you should strive to lose no more than one kilogram per week. Even if this figure seems too small to you, remember that the results of gradual weight loss last longer than the effect of express weight loss.
3. Reward achievements. When you're on a diet and counting calories, it's important to encourage your persistence and willpower every one to two weeks - this strengthens your resolve to stick it out and follow the diet with the initial zeal. Give yourself small incentive prizes.
4. Don't be too hard on yourself. If you overeat chocolate once or do not lose the planned kilogram per week, do not beat yourself up. You just need to find the strength to return to a healthy diet the next day.
5. Eat often, but in small portions. Try to have enough protein in your weekly diet. You can snack on light, high-fiber foods, such as dried fruits. Drink plenty of lime and ice water or herbal tea to fill your stomach.
6. Choose exercises to your liking. If you hate the thought of going to the gym, take advantage of every opportunity to exercise. Forget about the elevator! Walking for two hours at a moderate pace will burn as many calories as a holiday meal and a glass of wine.
7. Reduce your portion sizes. Change your usual plate to a smaller one.