Low-fat hypocaloric diet: description, menu and reviews

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

For people who want to get rid of extra pounds, many effective diets have been developed. But such diversity very often confuses a person. How to choose the most suitable nutritional scheme that will provide excellent results in the shortest possible time? This is what a hypocaloric diet is. At the same time, it helps not only to lose weight, but also significantly improve the body: reduce the likelihood of developing diabetes, reduce the risk of atherosclerosis. It perfectly normalizes the pressure.

How a low-calorie diet works

For the normal functioning of the body, a person should consume about 1500 kcal daily. But this is a rather arbitrary indicator. It should not be forgotten that in women and men, metabolic processes proceed at different speeds. That is why for the strong half of humanity this figure increases to 2500 kcal. And for women, the norm is 2000 kcal.

To ensure weight loss, a person must consume significantlyfewer calories than he needs. Thanks to this, the breakdown of fat reserves will begin. The menu is compiled in such a way that a person who is losing weight consumes 1100-1300 kcal per day.

So, the hypocaloric diet is based on a calorie deficit. In other words, the body is not getting enough nutrition. But he needs energy. Since he cannot get enough of it from food, he begins to use stored fat.

Basic rules

To ensure excellent weight loss, you must strictly adhere to these recommendations:

1. Remember the allowable calorie content of your diet. Women should consume no more than 1200 kcal per day. Men - no more than 1500 kcal. These figures are calculated for the average obese office worker.
2. The low-fat, hypocaloric diet implies some dietary restrictions. Minimize your intake of simple carbohydrates (glucose, sugar). It is advisable to give up s alt. Be sure to reduce the fat content of food. Preference is given to vegetable fats. In this case, the menu should be saturated with proteins.
3. It is additionally recommended to take minerals, vitamins, fiber.
4. Be sure to eat fractionally. Food should be taken in small quantities. At the same time, you should eat often, up to 6 times a day.
5. Physical activity is very useful.
6. Once a week there must be a fasting day.
7. The duration of a hypocaloric diet should not exceed 2-3 weeks. You can repeat the weight loss course in a month.

Diet Benefits

The low-calorie diet is nothing more than table number 8. Such a nutrition system undoubtedly has significant advantages.

The positive properties of the diet are:

• normalization and improvement of metabolism;
• effective weight loss as a result of the breakdown of subcutaneous fat reserves;
• colon cleansing;
• strengthening muscle tissue.

Disadvantages of the diet

However, along with the pluses, this power system has a significant minus. Reducing calories is a very strong stress for the body. That is why it is recommended to resort to such a diet only after consulting a doctor.

You need to understand that during the entire time you are on a diet, the body receives only half the calories. If such a diet is accompanied by intense physical exertion or severe stress, then exhaustion can be provoked. In this case, instead of the desired weight loss, there is a risk of developing serious diseases.

Therefore, be sure to focus on your well-being. If the diet causes discomfort, stop the diet immediately.

The right choice of products

Thinking through your diet, be sure to consider the calorie content in the finished product. In addition, do not forget about the rules for compiling a diet. With the help of these recommendations, you can develop a low-fat, low-calorie diet on your own. The menu can be selected from your favorite dishes.

The diet should be based on the following products:

• cereals;
• dairy, sour-milk products (fat-free or with a minimum percentage of fat content);
• any fruit (excluded from the diet of grapes);
• chicken fillet, lean beef;
• vegetables;
• lean fish;
• seafood.

You need to cancel:

• smoked meats;
• sausages;
• pickled products;
• semi-finished products;
• sugar, s alt.

Approximate menu for the week

Let's take a closer look at what kind of nutrition a hypocaloric diet implies. The menu for the week below can be changed at your discretion. When doing this, do not forget to use the calorie table.

1 day:

1. For breakfast. Prepare an omelette (steamed) with 2 eggs. Wash down with kefir (1 glass - 150 ml).
2. Lunch. Barley soup (200 g), cabbage salad (you can use sauerkraut or fresh) and apples (100 g), buckwheat with stewed beef (150 g). Wash down with jelly (1 tbsp).
3. Dinner. Drink herbal tea with liver pancakes (100g).
4. For the night. One apple.

2 day:

1. Cucumber salad (100 g). Eat a vegetable side dish (150 g) with boiled fish (75 g). Drink herbal tea.
2. Eat rice soup, be sure to lean (200 g). Use pre-soaked herring (50 g), steamed beef meatballs (100 g), apricot juice (200 ml).
3. Recommended vegetable garnish (100g) with beef cutlets (120g). Also for dinner, eat eggplant caviar (100 g). Drink some herbal tea.
4. Kefir (150 ml).

3 day:

1. Treat yourself with boiled chicken (100 g) with tomato juice (150 ml). Eat 1 apple.
2. Lenten borscht, spaghetti (150 g) with boiled beef (75 g). Wash down with 1 glass of xylitol compote.
3. Eat cabbage rolls (100g). Diversify the diet with vegetable caviar (50 g). A glass of tea.
4. Apple juice (200 ml).

4 day:

1. Use lazy dumplings (about 200g). Eat vegetable caviar (100 g), drink tea.
2. Recommended lean pickle (200 g). Enjoy vegetable side dish (100 g) with steamed beef roll (120 g). Drink compote.
3. Pumpkin porridge (200 g) with apple juice (100 g). Can be served with tea.
4. Glass of yogurt.

5 day:

1. Use boiled potatoes (150 g) with cucumber and soaked herring (50 g). Wash down with herbal tea.
2. Support the body with vegetable soup (200 g). Eat a side dish of vegetables (250 g) with caviar (100 g) and fish (100 g). Drink fruit jelly.
3. Treat yourself with meatballs (100g). Wash down with apple juice (200 ml).
4. Drink kefir - 1 glass.

6 day:

1. Prepare a salad (cabbage, apples, carrots) - (100 g), season with sour cream (1 tbsp), boiled meat (125 g). Drink kefir (150 ml).
2. Eatpickle (200 g). Eat a tomato salad (100 g) with sour cream (1 tbsp.). Treat yourself to stuffed zucchini (200g). Fruit juice (150 ml).
3. Use fresh cucumber with cabbage rolls (100 g). Drink tomato juice (150 ml).
4. One apple.

7 day - unloading day.

As you can see, the low-calorie diet is quite simple and tasty. The menu includes many varied and very he althy dishes.

Fasting day

The hypocaloric diet necessarily includes one unloading day. On these days, it is recommended to eat food every 2.5 hours.

For a fasting day, you can use any option:

1. Eat only apples. For 1 day you will need approximately 1.5 kg.
2. Eat cucumbers. You will also need 1.5 kg.
3. Drink all day kefir (fat-free).
4. You can use porridge (oatmeal, rice) for unloading. Cook the dish on water, without adding spices, oil.

Fasting day allows you to improve metabolism, improve intestinal motility and eliminate harmful substances from the body.

Hypocaloric diet recipes

Cooking meals is easy.

Several great recipes will make sure of this:

1. Meat salad. Boil beef (120 g). Cut it into strips. Chop cucumbers (2-3 pcs.), Bulgarian pepper (half). Chop onion, dill and a littleremember them in a mortar. Combine all ingredients. Dress the salad with apple cider vinegar (a couple of drops) and vegetable oil (5 g).
2. Carrot cutlets. Boil carrots (1 kg). Cleanse her. Mash the carrots into a puree. Soak bran (2 tablespoons) in milk (2 tablespoons) for 10 minutes. Beat egg whites (6 pieces). Connect all components. Mix thoroughly and shape into patties. Cook them for a couple of minutes 15. Cutlets can also be baked in the oven. Top them with bran.

Diet opinions

What do people think about this eating pattern? Is a hypocaloric diet really effective? Reviews of losing weight are both positive and extremely negative.

As a rule, those people who completely rejected the recommended rules are dissatisfied with this diet. Negative statements are directly related to malnutrition, rapid exit from the diet, and breakdowns. These losers were completely unprepared for major changes in nutrition. Immediately after the 7-day diet, they pounced on food and, of course, more than returned the lost kilograms.

Those people who approached nutrition more consciously and returned to a normal diet gradually are very pleased with their results. They testify that in a short time they were able to lose about 5-8 kg.