Calorie Counting Diet: Reviews, Diet Options, Goals, Tasks, Sample Weekly Menu, Indications, Contraindications, Recommendations and Results

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

There are a large number of diets and methods of losing weight. Unfortunately, most of them allow you to lose extra pounds at a high price: damaging your he alth. The safest and most effective method is the calorie counting diet. Reviews of thinner girls are true confirmation of this.

Although many people still ignore this method because of the apparent complexity, nevertheless, it is this technique that, with the right approach, will improve the figure and improve he alth.

What is the essence of the method?

The principle of the technique is very simple to understand: the body should receive less energy (with food) than it can process. Only in this case, the body will begin to consume fat deposited on the sides for energy and life.

Unlike strict short-term diets, calorie counting (from reviews) is designed for a long period. Smooth loss of extra pounds and volume guarantees a lasting effect.

What are the benefits?

Dieton counting calories, according to reviews, is considered the best option for weight loss. Here's what losing weight girls say:

• Competent approach without stress and severe restrictions in products and time.
• The presence of your favorite dishes and products in the diet, the main rule is to keep within the limits of the allowed number of calories.
• Lost kilograms are not returned.
• The scheme involves the use of proteins, fats and carbohydrates in the right amount.

Reviews of the results of the calorie counting diet also say that this is the path to a he althy and balanced diet.

Action plan

Before you start eating, counting calories, you must:

• Calculate daily calories (calorie corridor).
• Keep a food diary.
• Buy a kitchen scale.
• Rejoice in your changes for the better.

In the meantime, you can motivate yourself by looking at a real photo from reviews of the calorie counting diet.

How to calculate the daily allowance?

Each organism, regardless of physical activity, weight and age, daily requires a different amount of food for normal life.

To know the exact values of the required daily calories, you can use the following formula:

For women: BMR=9.99weight + 6.25height - 4.92age - 161.

Men: BMR=9.99weight + 6.25height - 4.92age + 5.

BMR in the formula isbasal metabolic rate.

Then, to complete the calculation, the baseline is multiplied by the physical activity multiplier:

• 1, 2 - lack of physical activity (sedentary work).
• 1, 375 - Low activity (walking and moderate activity during the day).
• 1, 46 - intermediate level (classes in the gym 3-4 times a week).
• 1, 55 - above average (training 5-6 times a week).
• 1, 64 - increased activity (everyday training).
• 1, 72 - high activity (strengthened daily training and increased activity during the day).
• 1, 9 - the highest degree of activity (athletes).

So, having received the necessary data, then the calculation is made based on the goals. For weight loss, 10-20% is subtracted from the resulting number, where 10% is the recommended number for a little overweight, and 20% if you want to lose more than 30 kg. To gain muscle mass, add 10-20%. Nothing needs to be changed to maintain the achieved effect.

Real example from calorie counting diet reviews:

Girl, 20 years old, weight 75 kg, height 155, little physical activity.

Calculation:

BMR=9.9975 kg + 6.25155 cm - 4.9220 years old - 161=1458.6

Norm=1458.61.46 (average activity level)=2129.5 Kcal/day

20% of this number=425.8 Kcal (deficit)

It turns out 2129.5 - 425.8=1703.7 Kcal/day

Total, the corridor of daily calorie intake turned out to be values from1650 to 1750 kcal.

Why is it forbidden to go beyond the borders?

It is not recommended to fall below the calculated norm, because the body quickly adapts to the minimum amount of food and the metabolism will slow down. As soon as an extra piece enters the body, it will immediately begin to store it in fat, and the arrow on the scales will crawl up.

You can’t exceed the value, because the body will not have time to waste the energy received and the process of losing weight will stop.

10 rules for a slim body

1. It is advisable not to ignore the item with the food diary. All food eaten, all numbers on the scales, must be recorded. Memory and approximate calculation by eye do not work here, the risk is too high, give yourself an indulgence.
2. The modern age of technology makes life much easier for losing weight girls as well. If there is no desire to write down data in a notebook and make calculations in your head, then it is better to use an electronic program for counting calories. As a rule, such applications contain a large database, you just need to select a product and enter its weight.
3. Always use a kitchen scale to weigh food. Trusting the measurement of products "by eye" is a risky business, as well as the absence of a diary. As a result, the calculations will be inaccurate and, accordingly, the desired result may not be achieved. This is the most common weight loss mistake, judging by the reviews of the calorie counting diet.
4. Weigh food only when raw (uncooked). The thing is that, for example, 100 grams of riceboiled and the output is a whole glass. And the energy value is always indicated with the expectation of a raw product. That is, in this case, you will get a shortage of calories.
5. Weigh food without skins, bones, skins, etc.
6. Plan your daily menu ahead of time to avoid out of stock situations.



7. When planning the menu, it is desirable to leave "blank" about 200 kcal. In case of a sudden snack.
8. To prepare a complex dish, when all the ingredients are cooked and there are a large number of them, it is better to prepare the products in advance. Weigh all the ingredients in the right amount, write down, summarize the total calorie content and calculate the result per 100 grams of your dish. The result will be much more accurate than looking for ready-made calories in databases and tables.
9. To learn how to count calories accurately and without errors, you need strict discipline for two to three weeks. A calorie-counting diet seems complicated only at first glance. After a few days it will become a habit. And after a couple of months, the menu is being formed without a diary and a calculator.
10. In case of accidental going beyond what is permitted, you should not reproach yourself and arrange fasting days, tightening the diet. This will provoke a disruption of the metabolism, but there will be no benefit. Therefore, it is better to continue what you started. Analyze why the situation happened and not repeat it in the future.

Menu for a week on a calorie counting diet (1000 Kcal per day)

The recommended amount of each meal is no more than 150-200 grams.

• Day one Breakfast: oatmeal with milk, coffee, bread. Snack: apple. Lunch: vegetable side dish, boiled meat, bread, tea without sugar. Afternoon snack: citrus. Dinner: low-fat cottage cheese, berries, tea. Late dinner: kefir.
• Day two Breakfast: buckwheat porridge, 2 proteins, coffee. Snack: yogurt. Lunch: non-starchy vegetables, pollock, bread, tea without sugar. Afternoon: a bunch of grapes. Dinner: tomato and cucumber salad with herbs, tea without sugar. Late dinner: fermented baked milk.



• Day three Breakfast: cereal with milk, bread with cheese, tea. Snack: fruits of your choice. Lunch: brown rice, chicken breast, tea without sugar. Afternoon snack: a handful of nuts. Dinner: boiled beef with green vegetables, tea without sugar. Late dinner: milk.
• Day four Breakfast: rice porridge, bread and cheese, cocoa. Snack: grapefruit. Lunch: cabbage soup, two eggs, bread, tea without sugar. Afternoon: vegetables. Dinner: baked fish with vegetables, tea without sugar. Late dinner: sugar-free yogurt.
• Day five Breakfast: millet porridge, bread with jam, tea. Snack: banana. Lunch: pearl barley, boiled meat, green vegetable salad, tea without sugar. Afternoon snack: citrus. Dinner: fat-free cottage cheese with fruit, tea without sugar. Late dinner: biokefir.
• Sixth day Breakfast: oatmeal on the water, eggs, tea. Snack: fruits of your choice. Lunch: vegetable soup, chicken cutlets, tea without sugar. Afternoon: smoothie. Dinner: scrambled eggs with vegetables, tea without sugar. Late dinner: kefir.
• Seventh Day Breakfast: syrniki, jam, coffee. Snack: fruits of your choice. Lunch: mushroom soup, vegetables, bread, tea without sugar. Afternoon snack: a handful of nuts. Dinner: stewed cabbage, boiled chicken breast, tea without sugar. Late dinner: bifidok.

Contraindications

Incorporating calorie-counting menus and diets into your life is not recommended for pregnant and lactating women, children and the elderly.

In the presence of chronic diseases, a consultation with the attending physician is required.