How many calories do you need per day? Daily set of products. Calories in foods. Principles for determining the daily calorie intake Norms of physiological needs for energy and nutrients for men

Three diet options for men 80-85 kg (weight loss) 2200-2500 kcal

This program is suitable for men working out in the gym with the goal of losing excess weight.
Calorie standards are written based on a weight of 85-90 kg

Our body constantly spends energy, even if you are not a stonecutter, but an office worker - its consumption is simply different. When washing dishes, ironing clothes, walking with the dog and/or with girlfriends, calories are always consumed. It is important to understand what the daily calorie intake should be so that the energy supply is replenished and the body is in proper tone, but at the same time no extra centimeters appear on the waist and hips.

“Calorie” norms for men and women

It is not easy to determine such a norm, because many factors are important: age, gender, activity, food preferences, and most importantly - the individual characteristics of the body. IN general principle Determining the norm for how many calories you need per day looks like this: athletes and young people, as well as men, require more energy than women, older people and those who lead a passive lifestyle.

There are standard guidelines for how many calories you should consume per day. So, the daily calorie intake for men with a completely unsportsmanlike lifestyle is:

• from 19 to 30 years old - 2300-2500 kcal;
• from 31 to 50 years - 2100-2300 kcal;
• from 50 years and older - less than 2000 kcal.

The number of calories for men with a moderately athletic lifestyle: 2700, 2500 and 2300, respectively. For athletes and very active representatives of the stronger sex - 3000, 2900 and 2600.

“Age” calorie standards for women. For ladies whose physical activity is severely limited, nutritionists recommend the following basic daily allowances:

• from 19 to 25 years - 1900-2100 kcal;
• from 26 to 50 years - 1700-1900 kcal;
• over 50 years old - 1500-1700 kcal.

For more active girls, you need a little more calories:

• up to 25 years - 2100-2300 kcal
• 26 - 50 years - 2000-2100 kcal
• over 50 - 1700-1900 kcal.

For active ladies and athletes, the calories needed are 2300-2500, 2100-2300 and 1900-2000, respectively.

Daily calorie intake is adjusted based on a person's weight. It is clear that those who want to lose weight should reduce the amount of food, i.e., energy consumption, and those who want to gain weight, on the contrary, increase it. You also need to regulate the amount of calories during the process of losing or gaining weight.

Counting the calorie content of your diet is considered one of the most effective ways lose excess weight. Therefore, anyone who is interested in losing weight should definitely try this method and determine their calorie range.

Food: carbohydrates

We take energy from what we eat, which is why it is so important to understand the compatibility of foods and how much and what they contain. The right (correct for you) balance of proteins-fats-carbohydrates is the basis for excellent health, fullness of strength and energy. Therefore, it is important to monitor not only the amount of food, but also the proportions of macro- and microelements. The daily calorie intake for a person should be calculated taking into account the correct diet.

The combination of elements necessary for the body will help determine how many calories a person needs per day. Let's start with the fact that the main source of calories for us is carbohydrates. Once in the digestive tract, they are converted through complex biochemical processes into glucose - the main “fuel” of the body. It’s not for nothing that since childhood we have heard calls from mothers, grandmothers, and doctors to eat more vegetables and fruits. Many useful and necessary carbohydrates are found in them, as well as in cereals. If we translate everything into numbers, then the daily intake of such carbohydrates in our diet should be at least 60% of the total calories.

You shouldn’t give up carbohydrates and “go on” carbohydrate-free diets - you can get a completely different result than we expect, up to an imbalance in the body’s systems.

Food: proteins

Protein - essential element for the growth and restoration of muscle, cartilage and other tissues. In addition, it is very important for the immune system. Protein in our diet should be about 15%. It is believed that per kilogram of body weight a person needs one gram of protein per day. That is, if you weigh 56 kilograms, you need to eat 56 grams of protein per day.

Of course, we all know that protein includes meat, fish, milk and dairy products, as well as legumes. I would like to draw attention to ostrich and horse meat. First of all, the benefit of these types of meat is that they contain large quantities of not only complete, high-quality protein, best balanced in amino acid composition, but are also minimally fatty. That is, they have a very small percentage of intramuscular fat, which, according to nutritionists, makes them simply irreplaceable in weight loss diets.

Vegetarians should pay attention Special attention for squid: there is a lot of protein, but almost no fat and carbohydrates.

Food: fats

Here, too, we need to warn those who want to lose weight: without fat, our body cannot cope with daily stress. Fats should make up at least 25 - 30% of our daily diet. Nutritionists consider unsaturated fats to be the most beneficial. There are many of them in olive oil and fish, dairy products and nuts.

Fats in general and unsaturated fats in particular help the body better absorb beneficial microelements, improve immune system. And for athletes and other extreme sports people, they are also vital because they are able to reserve energy reserves for an emergency. For example, during long-distance running and marathon swimming, when nutrients are not supplied to the body.

Eating fatty fast food should definitely be limited as much as possible. These foods contain trans fats, and they are not just harmful - they are dangerous. Such fats lead not only to excess weight, but also to problems with the heart, blood vessels and other body systems.

Taking into account individual characteristics

Calorie intake is a very important factor that helps our body function in working mode and prevent the appearance of excess weight. Try counting calories, maintain a balance of proteins-fat-carbohydrates - and then your efforts will yield results! Once you understand how many calories a person needs per day, you will understand that counting them and following the correct diet is not so difficult.

And now about how many times a day you should eat and how much you should eat not just for a person per day, but for you. Often people who are overweight mistakenly believe that if they eat 2 times a day, the extra pounds will definitely go away. They sincerely do not understand why the weight not only does not go away, but also increases. The secret is that eating "rarely but often" causes you to gain more calories per day than would be gained from several snacks when you feel full.

We know that the feeling of hunger depends on the level of sugar in the blood. If you eat rarely, then your sugar drops, hence the malaise, loss of strength... In such a situation, we attack food, swallowing pieces and absorbing much more than the daily norm, even for athletes. After all, the feeling of fullness appears only half an hour after starting a meal.

It is important not just to understand how many calories a person needs per day. It is necessary to properly distribute food throughout the day, taking into account all individual characteristics and eating habits.

The energy consumed in the human body is converted into measurable heat. The unit of measurement is considered to be the calorie. A calorie determines the amount of heat required to warm 1 liter of water by 1 degree. Calories measure the energy that the substances in food give the body. For example, 1 g of protein or carbohydrates provides 4 calories, 1 g of fat provides 9 calories.

How many calories an adult needs per day depends on the amount of energy expended during work. A person's need for food is also measured in calories. These numbers may vary depending on the air temperature, non-working lifestyle, and the physiological and psychological characteristics of the person. The daily calorie intake is determined for each person individually.

How many calories do you need per day? NEEDED AMOUNT OF CALORIES PER DAY:

During light physical activity: men 20-30 years old– 2400 calories needed, women 20-30 years old– 2000 calories.

With low physical activity: men 31-50 years old– 2200-2300 calories needed, women 31-50 years– 1800-1900 calories.

If a person consistently consumes more calories than needed, his weight will increase because the unburned calories remain in the body as fat deposits. If you consume 100 calories above normal daily, your weight will increase by 5 kg over a year.

How many calories do you need per day - DAILY SET OF PRODUCTS :

Average daily set offered food products for 1 person:

wheat and rye bread– 300g,

wheat flour– 25g,

pasta - 15g,

cereals and legumes– 30g,

fruits and vegetables– 220g,

vegetable oil– 36g,

sugar– 100g.

Meat, meat products, poultry– 200g,

fish and fish products– 50g.

Milk– 500g,

butter– 25g,

ghee– 30g,

sour cream– 20g,

cheese– 20g,

eggs- 2 pcs. at 3 pm.

How many calories do you need per day - WEEKLY MENU:

To compile weekly menu the listed number of individual products must be multiplied by 7. This will allow you to decide how many times a week you can prepare meat, fish, pasta or cereal dishes. Bread, milk and sugar should be consumed daily in the specified quantities.

How many calories do you need per day - CALCULATION OF CALORIES PER DAY . CALORIES IN FOODS.

Meat and meat products. How many calories are in meat?

Lean beef - 108 calories, beef liver - 98 calories, beef tongue - 163 calories.

Lamb – 199 calories.

Fatty pork - 489 calories, lean pork - 316 calories, pork fat - 816 calories.

Chickens - 165 calories.

Boiled doctor's sausage – 260 calories.

Milk sausages – 277 calories.

Semi-smoked Krakow sausage – 466 calories.

Fish. How many calories are in fish?

Pink salmon – 147 calories,

Flounder – 88 calories,

Salmon – 219 calories,

Pollock – 70 calories,

Herring – 242 calories,

Mackerel – 153 calories.

Sea kale - 5 calories.

Milk and dairy products. How many calories are in milk?

Whole milk – 58 calories, sweetened condensed milk – 315 calories.

Low-fat kefir – 30 cal, fatty – 59 cal, fermented baked milk – 85 calories.

Full-fat sour cream – 256 calories, 10% sour cream – 116 calories, 20% – 206 calories.

Cream 20% – 205 calories, 10% – 118 calories.

Butter – 749 calories, ghee – 882 calories.

Milk margarine – 746 calories.

Mayonnaise – 627 calories.

Russian cheese – 371 calories, processed cheese – 226 calories.

Full-fat cottage cheese – 226 calories, low-fat cottage cheese – 86 calories, semi-fat cottage cheese – 156 calories.

Curd cheeses – 340 calories.

Vegetable oil. How many calories? – 899 calories.

Egg. How many calories?

Chicken egg – 140 calories per 100 g.

Bread.How many calories are in bread?

Wheat bread – 217 calories,

Rye bread – 190 calories.

Buns (butter baked goods) – 297 calories.

Cereals.How many calories are in cereals?

Buckwheat – 312 calories,

Semolina – 326 calories,

Oatmeal – 345 calories,

Pearl barley – 324 calories.

Millet – 334 calories,

Rice – 323 calories,

Wheat, corn grits - 325 calories.

Peas – 323 calories,

Beans – 309 calories.

Nuts: How many calories are in nuts?

Walnuts – 648 calories,

Peanuts – 548 calories,

Hazelnuts – 704 calories,

Sunflower seed – 578 calories.

Sugar and sweets: How many calories are in sugar?

Sugar – 374 calories, milk chocolate – 547 calories, sponge cake – 386 calories.

How many calories are in honey?

Honey – 308 calories,

Vegetables: How many calories are in vegetables?

Potatoes – 63 calories,

Fresh cabbage – 26 calories,

Carrots – 33 calories,

Cucumbers – 13 calories.

Fruits: How many calories are in fruits?

Apples – 39 calories,

Oranges – 34 calories,

Bananas – 91 calories,

Apricots – 46 calories.

Dried fruits: How many calories are in dried fruits?

Dried apricots – 272 calories,

Raisins – 279 calories,

Prunes – 264 calories,

Dates – 281 calories.

See calorie consumption during physical activity

Useful articles:

The 2,500 calorie per day diet is popular among people who exercise vigorously. A diet with the optimal amount of food and balance of nutrients. Effectively fights fat deposits during physical activity and promotes muscle gain.

A balanced diet and a varied menu allow you not to harm your health. nutrition - a numerical measure of energy that is distributed in the body during the breakdown of food.

• We recommend reading: and

The established calorie intake per day for a woman is , for a man - about 2.5 thousand.

Sports and healthy image life sometimes does not bring positive results in gaining muscle mass. Sports supplements and anabolic steroid cause irreparable harm to health. The 2500 calorie per day diet refers to and is aimed at accelerating the process of positive athletic performance.

The diet was optimized for athletes, but has now gained popularity among those who want to balance their diet. basis sports nutrition 2500 calories is protein.

• Price;
• No load on the digestive tract;
• Consumption useful substances and vitamins;
• Clear power characteristics;
• Ease of use.

The 2500 calorie per day diet is suitable not only for sports enthusiasts, but also for patients with diabetes, with the addition of glucose-lowering oral medications to the diet.

Grocery list

Average nutrient intake for an adult based on 2,500 calories per day:

• Cholesterol – no more than 300 mg;
• Fats – no more than 25 g, of which – no more than 25 g;
• Dietary fiber – no more than 25 g;
• Carbohydrates – from 257 g to 586 g;
• Proteins – from 58 g to 117 g.

The diet involves consuming:

• Vegetables and fruits;
• Spices and herbs;
• Vegetable fats and oils;
• Soups and gravies with the addition of chicken, fish or beef;
• Nuts and seeds;
• Bobov;
• Pasta;
• Sokov;
• Eggs and;
• Bakery products;
• Honey and sugar.

Before using dietary supplements, you should consult your doctor. Replace products with similar ones if you are individually intolerant to the components.

Menu for every day

The 2500 calorie per day diet involves eating smaller meals. The diet increases the load on the liver, so drinking alcohol is not recommended. It is necessary to consume only organic products. Avoid canned and processed foods, which can cause fat growth.

Breakfast 8:30 am

• 2 boiled;
• 1/2 cup oatmeal or other grains;
• 1/2 cup skim milk with half a teaspoon or sunflower oil;
• 1 orange.

Second breakfast 11:30 am (two hours before training)

• 150 grams of tuna or turkey with mixed vegetable salad, seasoned with a tablespoon of low-calorie mayonnaise;
• a slice of black bread;
• 6 pieces of almonds;
• 1 tbsp juice.

Lunch 2:30 pm (immediately after finishing training)

• 150 grams of chicken breast meat;
• 3/4 cup chicken rice, pasta or vegetables;
• 1/4 sweet pepper;
• 100 grams of lightly stewed mushrooms;
• 100 grams of chopped carrots;
• Add 1 tbsp to one of the dishes.

Light evening snack 5:00 – 5:30

• 1 low fat yogurt;
• 100 grams of boiled oatmeal.

Dinner 8:30 – 9:00 pm

• 1 chicken breast fillet with salad, dressed with 1 tablespoon of low-calorie mayonnaise;
• 1 slice of bread.

• 20 gr;
• 1 tbsp peanut butter;
• 1/2 cup oatmeal(measured raw or dried);
• 10 pieces of almonds or other nuts;
• 150 grams of vegetables.

Second menu option

• 200 ml milk or tea;
• 60 g whole grain bread with butter.

Lunch

• 100 grams of fresh fruit;
• 50 ml coffee with milk.

• Chicken broth with 170 grams of meat;
• 50 grams of rice or pasta;
• 200 grams of fresh vegetables and 100 grams of fruits;
• 70 grams of whole grain bread.

• 200 ml milk or tea.

• 170 grams of chicken fillet with vegetable salad or 70 grams of ham;
• A slice of black bread.

Third menu option

• 200 ml milk or tea/coffee;
• 60 grams of whole grain bread with 50 grams of chicken ham.

Lunch

• 100 grams of fresh fruit;
• 50 grams of coffee with milk.

• Chicken or fish broth;
• 175 grams of chicken or fish with 200 grams of vegetables;
• 100 grams of fresh fruit;
• 70 grams of whole grain bread.

• 200 grams of milk or tea/coffee.

• 1 boiled egg and 1 yolk from the second egg;
• 50 grams of chicken ham and a slice of black bread.

Individual food ingredients can be combined. Avoid carbonated and sugary drinks. A glass of wine contains about 70 calories. You can alternate porridge with pasta, adding a small amount of vegetable or.

Total daily physical activity and special exercises and a diet of 2500 calories per day will increase muscle mass naturally without the use of anabolic steroids

Dish recipes

Bean soup

You will need: 0.1 kg of green peas, 1 large onion, 0.5 kg of chickpeas, 2 medium carrots, 20 grams, ground black pepper, salt, 1 tsp of soda.

Cooking method:

In the evening, pour cool water over the beans and leave overnight. The next day, drain the water and mix with the required amount of soda, leave to soak for several hours. Rinse thoroughly with running water. Pour plenty of water over the beans and place over medium heat. Skim off the foam and add chopped onions, carrots, peas and butter. Add salt and pepper to taste. Cook until done.

Krupenik

You will need: buckwheat or 180 g, sour cream 5 g, sugar 10 g, 5 g, cottage cheese 85 g, egg 1/4 pcs, melted butter 5 g.

Cooking method:

Add cottage cheese, salt, eggs, sugar, butter to the prepared porridge and mix. Place the resulting mass on baking sheets and grease the surface with sour cream. Bake until done.

Potato salad

You will need: 0.5 kg of potatoes, 1 tbsp horseradish, 1 ripe horseradish, 2 tbsp vinegar, 0.1 kg ham, 2 tbsp vegetable oil, 0.1 kg leeks, 1 tbsp honey, 2 celery roots, salt and pepper.

Cooking method:

Cut potatoes, leeks, celery and apple into small cubes. Mix oil, vinegar, honey and horseradish, add salt and pepper. Pour the resulting sauce over the vegetable salad and leave for 2 hours. Roll the ham into rosettes and decorate the surface of the salad.

Barley porridge

No restrictions! If you want, you can even have hamburgers and soda! Find out how to calculate individual norm calories and lose extra pounds without stress and constant struggle with temptations!

Weight is lost when the number of calories eaten per day is less than what the body requires. It is on this principle that most weight loss programs are based. Today we will talk about methods that require strict calorie counting, but this is precisely what explains their high effectiveness.

Advantages and disadvantages

The main advantage of calorie diets, which are based on the principle of calculating kcal, is the absence of strict prohibitions. You can enjoy your favorite dessert, eat a hamburger or drink a soda, but if their energy content covers your entire daily calorie limit, you will have to give up other food. That is why it is wiser to create a diet of low-calorie dishes in such a way that you do not have to go hungry and will be able to survive these days easier. Another advantage of such systems is efficiency. If you correctly calculate the body’s need for energy and create only a small deficit, then the kilograms will disappear willingly, and there will be no danger to health when losing weight. And thirdly, it’s developing self-discipline. Regularly counting calories and weighing portions develops the habit of strictly following the rules and not breaking them.

It would seem that the calorie diet is ideal in all respects, but it has one drawback. Write down everything you need to eat in a notebook, which you will always have to carry with you so as not to cross the line of what is permitted. And what was mentioned, what discipline should develop, becomes a real test for some, because you will have to constantly weigh everything that you intend to eat, since calculations “by eye” are not objective.

Basic principles

At the very beginning of the diet, you need to calculate your daily calorie intake. When performing calculations, it is important to take into account age, gender, weight, height, and lifestyle. There are many formulas, we recommend using the one proposed by the American Dietetic Association and known as the Muffin-Jeor formula:

For women: 9.99*weight (in kilograms)+6.25*height (in centimeters)–4.92*age–161

The resulting value must be multiplied by the activity coefficient:

• No load – 1.2.
• Light activity (going to the gym up to 3 times a week, sedentary work at the computer) – 1.375.
• Average (3-5 trips to the gym weekly, or active work) – 1.55.
• High (intensive training 5-7 times a week, active or heavy physical work) – 1.725.
• Very high (training in the gym several times a day, exhausting workload) – 1.9.

For men = (9.99*weight (kg)+6.25 *height (cm)–4.92*age+5)*activity factor

Example: if you are a girl, you are 28 years old, you weigh 64 kg with a height of 168 cm and regularly visit the fitness center, then the daily portion of calories is calculated as follows: (9.99*64+6.25*168-4.92*28 -161)*1.375=1912.075. That is, to maintain weight you need to consume about 1900 kcal daily; if you want to lose weight, the portion must be reduced by 300 kcal (maximum 20%), but if you need to gain weight, then, accordingly, you need to increase the portion of calories by the same amount meaning.

Having calculated your daily caloric intake, it would be a good idea to reconsider your diet and lifestyle in order to improve the results of your diet. There are several rules that will help you lose weight and quickly see the coveted number on the scale:

1. Eat well, there should be 3 main meals, with snacks between them. In this case, it is advisable to have breakfast no later than half an hour after waking up, and it is better to eat the last portion of food 3 hours before bedtime.
2. Limit your consumption of sweets, fatty foods and starchy foods.
3. Drink at least one and a half liters clean water daily.
4. Eat more plant foods.
5. The preferred methods of cooking are stewing, boiling, steaming, baking; it is better to avoid fried foods.
6. Sleep at least 7 hours a day.
7. Include workouts in your daily routine, even if they are not intense; sometimes you can get by with a regular walk in the park, swimming or going to a disco.

Water removes waste and toxins from the body and normalizes intestinal function. In addition, the brain often mistakes thirst for hunger. Thus, maintaining a drinking regime is mandatory!

Contraindications

Despite all the advantages of a calorie diet, it is still not suitable for some categories of people. So, pregnant women should give up the idea of ​​losing weight by counting calories. During lactation, it is also undesirable to strictly limit yourself in food. For chronic diseases, gastrointestinal diseases, hypertension and diabetes mellitus You should choose a weight correction program only under the supervision of a specialist. And, naturally, such a marathon is contraindicated for teenagers and elderly people.

Before the event, be sure to consult your doctor!

Menu options

You already know how to calculate your calorie intake, and you already know how much you will have to reduce it in the name of a beautiful body. However, there are specially designed programs that will help you quickly lose a few pounds.

Calorie

A weight loss program that relies on counting calories is called a “calorie program.” Depending on the duration, there are several types of calorie diets. We will introduce you to some of them right now.

For 4 days

Perhaps the shortest diet that will appeal to those who like to keep count is the four-day diet. It was compiled back in the nineties of the last century for American bodybuilders who needed to quickly “dry out”, that is, remove excess fluid from the body and make the muscles more prominent.

The program represents protein-carbohydrate alternation. The calorie content of the diet is calculated according to the proposed formula, taking into account the deduction, but it should be in the range of 1200-1800 kcal.

The diet prohibits the consumption of wheat flour, sweets, starchy vegetables, bananas, grapes, persimmons, melons, store-bought juices, fast food, fatty meats, salt and alcoholic beverages. It is advisable to create a diet plan of lean meats, including chicken, legumes, cucumbers, tomatoes, cabbage, leafy vegetables, eggs, cheeses, and olive oil.

In the first couple of days, carbohydrate intake should be minimized if possible, so you will have to eat proteins. These days, the body actively begins to break down fat deposits in order to obtain the energy necessary for life. A serving of protein is calculated using the formula: normal weight * 3 g. To understand what weight is normal for you, subtract 100 from your height in centimeters. On the third day, on the contrary, consume high-carbohydrate foods - up to 5 g for every kg of weight. By receiving only proteins, the body can go into “emergency” mode and begin to burn not fat, but muscle, which is absolutely useless for someone losing weight. In the fourth, develop the menu in such a way that it contains both carbohydrates (3 g per kg) and proteins (up to 1.5 g per kg). On the final day, glycogen levels are restored.

Sample menu

First day

• Breakfast: three-egg omelette, vegetable salad.
• Lunch and afternoon snack: low-fat cottage cheese.
• Lunch: chicken baked with vegetables.
• Dinner: boiled chicken breast, summer salad.

• Breakfast: same as yesterday.
• Lunch and afternoon tea: same as yesterday.
• Lunch: grilled fish, stewed vegetables.
• Dinner: stewed pollock with green beans.

• Breakfast: oatmeal with nuts/dried fruits/pieces of berries.
• Lunch: fruit platter.
• Lunch: baked cod, boiled rice, cucumber and herb salad.
• Afternoon snack: baked potatoes with herbs.
• Dinner: pasta with tomatoes and spices with low-fat cheese sauce.

Fourth

• Breakfast: yogurt, bread with a teaspoon of jam.
• Lunch: a couple of apples.
• Lunch: boiled fish with buckwheat, a mix of permitted vegetables.
• Afternoon snack: favorite berries.
• Dinner: Caesar with shrimp.

For a week

Some, in pursuit of a slim body, are ready to count calories for a week. At the same time, the basic recommendations for losing weight and diet rules remain the same, namely: minimal consumption of flour, fried and fatty foods, more vegetables, fruits and water.

Sample menu

Monday

• Breakfast: oatmeal cooked with low-fat milk, with pieces of fruit, espresso.
• Lunch: grated carrots, drizzled olive oil.
• Dinner: vegetable stew, boiled buckwheat.
• Afternoon snack: a couple of kiwis, unsweetened tea.
• Dinner: boiled turkey, vegetable salad with olive oil.

• Breakfast: low-fat cottage cheese, half a banana, green tea.
• Lunch: salad, like yesterday, citrus.
• Lunch: steamed salmon, boiled brown rice, a portion of baked vegetables.
• Afternoon snack: toast with low-fat cottage cheese and tomato slices.
• Dinner: frittata with vegetables, mixed vegetables with olive oil.

• Breakfast: oatmeal with apple slices and cinnamon.
• Lunch: a couple of walnuts, an orange.
• Lunch: vegetable soup.
• Afternoon snack: berry smoothie with low-fat cottage cheese and milk.
• Dinner: cottage cheese casserole, kefir.
• Before lights out: herbal tea.

• Breakfast: muesli with berries, apple, Americano.
• Lunch: the usual salad.
• Lunch: broccoli soup.
• Afternoon snack: a sandwich made from a slice of black bread, a couple of tablespoons of low-fat cottage cheese, bell pepper and a few slices of tomatoes.
• Dinner: chicken fillet, baked with vegetables and herbs, a glass of fermented milk drink.
• Before lights out: fruit tea.

• Breakfast: boiled egg, assorted cucumbers, bell peppers and lettuce, a slice of Borodino bread, unsweetened black coffee.
• Lunch: carrot salad.
• Lunch: cabbage soup without meat.
• Afternoon snack: fresh orange juice, a couple of dark chocolate slices.
• Dinner: boiled chicken leg, vegetable salad.

• Breakfast: oatmeal with apples and cinnamon, tea.
• Lunch: low-fat yogurt.
• Lunch: boiled beef with buckwheat, a mix of leafy vegetables, zucchini and tomatoes.
• Afternoon snack: berry smoothie.
• Dinner: steamed perch with vegetables, tomato juice, bread with cottage cheese, herbs and garlic.

Sunday

• Breakfast: muesli with milk, grapefruit, tea or coffee.
• Lunch: half a grapefruit, a few walnuts.
• Lunch: steamed salmon, boiled rice, warm vegetable salad.
• Afternoon snack: cottage cheese with a fat content of no more than 4% with berries.
• Dinner: omelette with vegetables, summer platter with olive oil.

For 2 week

This version of the calorie diet began to gain popularity back in the twenties of the last century. Losing weight follows the same principle - by reducing calories. Do not forget that the first meal accounts for a quarter of the daily portion, as well as the afternoon snack, the share of the day meal is 30%, the evening meal is 10%, the same as for lunch.

Menu

Monday

• Breakfast: buckwheat with water, boiled whites.
• Lunch: banana.
• Lunch: fish baked with vegetables, boiled rice.
• Afternoon snack: fermented baked milk.
• Dinner: boiled shrimp, pea flakes, steamed with boiling water.

• Breakfast: millet porridge on water, poached.
• Lunch: Granny Smith.
• Lunch: stewed chicken liver, buckwheat.
• Afternoon snack: kefir.
• Dinner: tomato salad with cottage cheese.

• Breakfast: rice porridge cooked in water, a slice of hard cheese with minimal fat content.
• Lunch: a couple of tangerines.
• Lunch: baked white meat, vegetable salad.
• Afternoon snack: natural yogurt.
• Dinner: baked pollock, barley porridge.

• Breakfast: same as on Tuesday.
• Lunch: a bunch of grapes.
• Lunch: baked salmon, rice.
• Afternoon snack: fermented milk drink.
• Dinner: low-fat cottage cheese, pear.

• Breakfast: buckwheat, a couple of boiled proteins.
• Lunch: blueberries.
• Lunch: Caesar with seafood, a slice of whole grain bread.
• Afternoon snack: kefir.
• Dinner: chicken breast with buckwheat.

• Breakfast: oatmeal, cheese.
• Lunch: persimmon.
• Lunch: chicken leg with pearl barley porridge.
• Afternoon snack: yogurt.
• Dinner: low-fat cottage cheese with half a banana.

Sunday

• Breakfast: pea puree, boiled chicken egg.
• Lunch: a couple of pears.
• Lunch: tomato and seafood salad, a slice of rye bread.
• Afternoon snack: half a grapefruit.
• Dinner: chicken with boiled durum spaghetti.

In the second week, the diet must be repeated or composed to your liking, without violating the requirements of the method.

For a month

Strict calorie restriction while following a diet for a month is fraught with negative consequences. Therefore, if you calculated the daily requirement, subtracted 20% from it and got a figure less than 1200 kcal, then we do not recommend sticking to such a menu.

The minimum daily portion of calories that does not pose a health hazard is 1200 kcal.

Basic Rules

1. Avoid pangs of hunger. The best way- This is a full breakfast and snacks between main meals.
2. Eat only boiled, stewed, baked and raw (if possible) foods.
3. During meals, concentrate as much as possible on your food, try not to talk, watch TV, read, or play on your mobile phone.
4. Drink a glass of warm water on an empty stomach, and before bed – the same portion of kefir.

Nutrition example

There is no strict calorie diet menu developed for the month. Therefore, based on the recommendations, compose it yourself, and we will help with this:

What you are allowed to eat in the morning (your choice):

1. Oatmeal, yogurt and tea.
2. Cereal porridge with water, toast.
3. Boiled beef, carrot salad.
4. Cottage cheese casserole.
5. Steamed fish cutlet with boiled vegetables and rice.

What is not forbidden to try during the day (to choose from):

1. Steamed chicken breast, salad, slice of whole grain bread.
2. Boiled chicken meat, cabbage salad.
3. Seafood soup.
4. Stew with mushrooms, steamed vegetarian cutlet.
5. Boiled hake, stewed cabbage.
6. Beetroot, low-fat cottage cheese.
7. Vegetable soup.
8. Meatball soup, a slice of grain bread.

What to cook for the evening (optional):

1. Buckwheat porridge, hard-boiled egg, green tea.
2. Baked apple, rosehip infusion.
3. Millet porridge with milk and pumpkin.
4. Jacket-boiled potatoes, beet salad.
5. Steamed cauliflower.
6. Steam omelette, cucumber.
7. Summer vegetable platter drizzled with olive oil.

What you can eat (choose):

1. Steamed cheesecake.
2. Soft-boiled egg, tomato.
3. Yogurt.
4. Kefir.
5. Vegetable salad.
6. Banana.
7. A handful of nuts or dried fruits.
8. Baked potatoes.

What you can drink (choose):

1. Tea (any: green, fruit, black).
2. Natural black coffee.
3. Freshies.
4. Water.
5. Herbal decoctions.

Nourishing

Some of the calorie diet options suggested above will seem too hungry for many, especially those who have eaten a lot of high-calorie foods in the past. However, it is not the quantity that is important, but the quality of food and its composition. Those who are accustomed to eating fast carbohydrates are more susceptible to hunger pangs than those who prefer protein food. Why is it so much more difficult to maintain a fruit or vegetable diet than to spend a week on meat, dairy and seafood? It's simple - proteins take longer to digest, therefore, hunger does not come so soon. It is this truth that underlies a satisfying calorie diet designed for 7 days.

Principles of the technique

1. Calculate the daily calorie intake and create a menu, taking into account that the first meal should consist of slow carbohydrates (cereals, whole grain bread, legumes), and the daytime and evening meals should consist of 35% proteins (dietary meat, fish, seafood, eggs, cottage cheese ). Be sure to have snacks and eat low-fat fermented milk products at this time.
2. Minimize the consumption of fresh fruit juices, but drink unlimited amounts of water.
3. Half an hour before meals, drink a glass of water.
4. Do not deny yourself sweets - marshmallows, marshmallows, and marmalade are allowed, but remember in moderation.

Diet

First day

• Morning: cheese, coffee.
• Day: 2 eggs, green smoothie.
• 2nd snack: yogurt.
• Evening: steamed fish, stewed mushrooms, baked potatoes.

• Morning: rice porridge with milk, tea.
• 1st snack: apple.
• Day: boiled pollock, assorted fruits, flavored with low-fat sour cream.
• 2nd snack: fermented baked milk.
• Evening: Grilled meat, leafy greens.

• Morning: omelet, favorite fruit.
• 1st snack: smoothie.
• Day: cottage cheese with nuts and fruits.
• 2nd snack: a couple of eggs, fruit.
• Evening: cottage cheese with nuts and a teaspoon of natural honey.

Fourth

• Morning: vegetable salad, glass of kefir.
• 1st snack: orange.
• Day: boiled chicken, rice, vegetables.
• 2nd snack: kefir.
• Evening: baked chicken, vegetables.

• Morning: low-fat cottage cheese, milk tea.
• 1st snack: cottage cheese with herbs, a glass of mineral water.
• Day: soft-boiled eggs, smoothie.
• 2nd snack: kefir.
• Evening: steamed cod, mushrooms baked with potatoes.

On the weekend, you need to repeat your favorite menu options.

For fast weight loss

Correct calorie calculation and reasonable portion reduction have an effect, but, as a rule, visible results are not observed in a day or two. In case you need to lose weight as soon as possible, express methods come to the rescue, which involve a significant reduction in caloric intake, without taking into account height, age, and lifestyle. The “600 kcal” system is also included in this category. You are allowed to practice the diet for a week (no longer!), during which time you lose up to 6-8 kg.

Menu

Monday

• Breakfast and lunch: hard-boiled egg.
• Lunch: tomato, black coffee.
• Afternoon snack: mix of green vegetables with a spoon of olive oil – 200 g.
• Dinner: grapefruit.

• Breakfast: hard-boiled egg, black coffee.
• Lunch: grapefruit.
• Lunch: baked lean veal – 200 g.
• Afternoon snack: a couple of cucumbers, coffee.
• Dinner: carrot salad of two root vegetables.

• Breakfast: same as yesterday.
• Lunch: tomato and herb salad.
• Lunch: fish baked on a grill – 200 g.
• Afternoon snack: cucumber, tea.
• Dinner: stewed spinach – 200 g.

• Breakfast: green vegetable salad.
• Lunch: grapefruit.
• Lunch: hard-boiled egg, greens.
• Afternoon snack: low-fat cottage cheese – 250 g.
• Dinner: same as yesterday plus a cup of green tea.

• Breakfast: same as on the second day.
• Lunch: stewed spinach – 200 g.
• Lunch: steamed fish – 200 g.
• Afternoon snack: green salad, coffee.
• Dinner: orange.

• Breakfast: grapefruit, a cup of natural espresso.
• Lunch: cucumbers – 2 pcs.
• Lunch: chicken on the grill – 200 g.
• Afternoon snack: orange.
• Dinner: green vegetable salad – 200 g, herbal decoction.

Sunday

• Breakfast: same as yesterday.
• Lunch: fresh carrots – 2 pcs.
• Lunch: vegetable soup – 150 ml, boiled chicken – 50 g.
• Dinner: Exotic salad.

Long lasting for great weight loss

A proven way to lose dozens of kilos is to follow the principles of proper nutrition, maintain a drinking regime, be friends with sports and avoid bad habits. Similar system gives results only after months, and sometimes even after years, which, naturally, does not suit many. The ABC diet for 50 days is suitable for this category of people. During this period, some managed to say goodbye to 25 kg. The weight loss results are impressive, but don’t rush to conclusions.

The technique is recognized by nutritionists as one of the most dangerous, since a person losing weight will have to practically starve to achieve the goal - average calorie content daily ration the diet does not exceed 500 kcal; on some days you will have to give up food altogether. This regime threatens not only physical but also mental health.

Among the negative consequences are: dizziness, hormonal imbalances, deterioration of vision and hair/nails, disruption of work internal organs, anorexia. In addition, after the event and returning to the usual diet, there is a high risk of not only returning to the original figure, but also gaining a couple more kg, since after serious stress, which is the ABC diet, the body will transform every portion of food into fat reserves.

Calorie table for each day:

• 1, 2, 9, 37 – 500 units;
• 3, 7, 21, 30, 41, 47 – 300 units;
• 4, 8, 13, 39 – 400 units;
• 5, 19, 25, 27 – 100 units;
• 6, 12, 16, 18, 23, 28, 29, 43, 44, 46, 48 – 200 units;
• 10, 17, 20, 32, 36, 50 – 0 units;
• 11, 24, 49 – 150 units;
• 14, 34, 40 – 350 units;
• 15, 22, 33, 42, 45 – 250 units;
• 26 – 50 units;
• 31 – 800 units;
• 35, 38 – 450 units.

Example menu

• boiled potatoes with dill or one banana or 200 ml of low-fat cottage cheese.

• 100 g of cottage cheese (1.8%) and a pear or a glass of kefir, 1/2 banana and tofu (70 g) or half a glass of kefir, 100 g of carrots and an apple baked with a spoon of honey.

• vegetable soup – 300 g;
• sauerkraut – 100 g;
• green apple – 200 g.

• vegetable soup – 850 ml;
• green apple – 100 g;
• sauerkraut – 100 g.

• boiled egg;
• boiled chicken breast – 100 g;
• banana;
• a glass of low-fat kefir.

• oatmeal on water – 100 g;
• kefir – 100 ml;
• cottage cheese (0%) – 180 g;
• a couple of oranges.

Recipes

In order for the diet to turn into a means to achieve a goal, and not into hard labor, we advise you to prepare delicious dishes that are not harmful to your figure. In the menus presented above there are many different dishes, some of which you may not know how to cook. Our recipes will come in handy.

Frittata with vegetables

You will need:

• chicken eggs – 3 pcs.;
• bell pepper – 1 pc.;
• onions – 1/2 pcs.;
• broccoli – 100 g;
• water – 5 tbsp. l.;
• olive oil – 2 tbsp. l.;
• spices - to taste.

Preparation:

1. Chop broccoli, peppers and onions not very finely.
2. Place in hot oil, add water and simmer for 10 minutes.
3. Add spices, mix and remove from heat.
4. Beat the eggs, not forgetting to add salt and pepper.
5. Place the vegetables in a baking dish.
6. Fill with egg mixture.
7. Bake at 180 degrees for a quarter of an hour.

Cottage cheese casserole

You will need:

• low-fat cottage cheese – 450 g;
• egg – 2 pcs.;
• dried apricots – 2-3 pcs.;
• raisins – 10-15 pcs.

Preparation:

1. Wash dried fruits. Fill in hot water for 5 minutes. Dry and cut.
2. Combine cottage cheese with eggs and mix well.
3. Add chopped dried fruits.
4. Place the mixture in a silicone mold. Bake for about 40 minutes at 200 degrees.

Attention: before serving, the casserole must cool slightly; it is better not to remove it from the pan until this time.

Baked pollock

You will need:

• pollock – 2 small carcasses;
• lemon – 1/2 pcs.;
• olive oil – 2 tbsp. l.;
• dried rosemary – 5 g;
• salt, pepper, spices for fish - to taste;
• greens - for serving.

Preparation:

1. We clean the fish, remove the fins, tail and entrails. Rinse under running cold water.
2. Rub the carcasses with spices and sprinkle with rosemary.
3. Drizzle with olive oil and lemon juice. Make sure that the pollock is well marinated on all sides.
4. Place the fish on foil and wrap it up. Place in an oven preheated to 150 degrees for a quarter of an hour. Before serving, sprinkle with herbs.

Stewed spinach

You will need:

• spinach – 0.5 kg;
• leeks – 2 pcs.;
• parsley – 1/2 bunch;
• olive oil – 3.5 tbsp. l.;
• water – 80 ml;
• Provençal herbs, garlic, salt - to taste.

Preparation:

1. Wash the greens. Let's dry.
2. Cut the onion into thin rings.
3. Finely chop the parsley.
4. Heat the oil in a saucepan. Put onions in it. Stirring constantly, fry for 3 minutes.
5. Now we add spinach leaves to the onion. Pour in warm water. Cover with a lid. Simmer for 3-4 minutes, stirring occasionally.
6. Add chopped herbs, chopped garlic (if desired), spices. Cook for a couple more minutes, mixing all ingredients well. After the specified time, the dish is ready.

Broccoli soup

You will need:

• broccoli – 150 g;
• low-fat cheese – 30 g;
• skim milk – 150 ml;
• chicken broth – 250 ml;
• corn starch – 2 tsp;
• onions – 1/4 pcs.;
• carrots – 1/2 pcs.

Preparation:

1. We clean the onion. We chop it up. Sauté in a saucepan or saucepan.
2. Pour in the liquid ingredients. Cook for 5 minutes.
3. We dilute starch in small quantity water so that no lumps appear.
4. Carefully pour the starch water into the milk-broth mixture, stirring constantly.
5. When the broth begins to thicken, add grated carrots and broccoli. Mix.
6. After cooking the vegetables, add grated cheese to the soup, remove the pan from the stove, stir for another 5 minutes, and then pour into plates.

Caesar with seafood

You will need:

• shrimp – 0.5 kg;
• grated parmesan – 1 tbsp. l.;
• crackers – 1/2 cup;
• lettuce - 1/2 bunch.

For the sauce:

• dietary mayonnaise (it is better to prepare it yourself) – 1 tbsp. l.;
• water – 1 tbsp. l.;
• parmesan – 1 tsp;
• black pepper - on the tip of a knife;
• garlic – 1 clove.

Preparation:

1. Boil the shrimp in boiling salted water (just a couple of minutes). Place in a colander.
2. Pour water into mayonnaise and mix.
3. Add pepper, finely chopped garlic and Parmesan. Mix. The sauce is ready.
4. In a salad bowl, mix peeled shrimp and croutons and place it all on lettuce leaves (they must first be torn by hand).
5. Pour over the sauce and sprinkle with grated cheese.

How to get out of a diet

The transition to a normal diet after strict calorie restriction inevitably leads to weight gain. This is why it is very important to get off the calorie diet correctly.

1. When approaching the calorie intake calculated at the very beginning of the diet, try to increase the portion gradually (literally by 100 kcal per week).
2. Minimize your consumption of fatty, fried, salty and smoked foods. Avoid fast food, soda, mayonnaise, ketchup and other store-bought sauces.
3. Follow the drinking regime, namely drink at least 6 glasses of water daily.
4. Play sports, walk more in the fresh air.
5. Get enough sleep.