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Low calorie diet to lose weight: Are Very Low-Calorie Diets Safe for Weight Loss?

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Very low calorie diets – NHS

A very low calorie diet is a clinically supervised diet plan that involves eating about 800 calories a day or fewer. They are sometimes considered for obese and severely obese people who are managing diabetes, going to have surgery or preparing for fertility treatment.

The diet usually involves replacing normal food with low-calorie shakes, soups, bars, or porridge containing milk.

Very low calorie diets are for adults who are obese and severely obese, defined as having a BMI over 30 and 40, and need to quickly lose weight. They are not the first option to manage obesity and should not be routinely used.

Very low calorie diets should only be followed under medical supervision for a maximum of 12 weeks. Do not follow a very low calorie diet unless a GP has suggested it to you.

Very low calorie diets are hard to follow

Very low calorie diets are less likely to be nutritionally complete as they provide far fewer calories than needed to maintain a healthy weight. The recommended daily calories are 2,500 for men and 2,000 for women.

It is not an easy diet to follow. Side effects can include:

  • feeling hungry
  • feeling low on energy
  • a dry mouth
  • constipation or diarrhoea
  • headaches
  • dizziness
  • cramps
  • hair thinning

While very low calorie diets can lead to short term weight loss, it is likely that the weight will come back on after the diet ends.

Very low calorie diets are not a long-term weight management strategy and should only be used as part of a wider plan.

Very low calorie diets are not suitable for most people

See a GP if you think a very low calorie diet may benefit you.

Very low calorie diets are not suitable if you are:

Read about eating a balanced diet

If a GP thinks a very low calorie diet might benefit you they should make sure:

  • the diet is nutritionally complete
  • the diet is followed for a maximum of 12 weeks (continuously or intermittently)
  • you are given ongoing support after the diet

Very low calorie diets are the most restrictive form of dieting, severely reducing calorie intake, so medical supervision is important.

You may also be interested in:

Page last reviewed: 18 November 2019

Next review due: 18 November 2022

40+ Healthy Snacks For Weight Loss

Kseniya OvchinnikovaGetty Images

Are your snacking choices contributing to a healthy diet or doing the opposite? Snacking on nutritious foods can be a great option for tiding you over in between meals, but the snacking landscape at the grocery store is often filled with highly processed foods that sneak in excessive amounts of calories, fat, sodium and added sugar.

“The main goal of a snack is to provide energy and help us stay full until our next meal, but it’s important that we find something that satisfies our tastebuds too,” says Chicago-based Registered Dietitian May Zhu, MBA, RDN, LDN for Setton Farms. Zhu recommends finding an option that provides a combination of lean protein, healthy fats and fiber. “These components can help you feel more satisfied for longer,” she adds.

Nutrition experts and Registered Dietitians in the Good Housekeeping Institute Nutrition Lab add that the quality of your snack is just as important as the quantity too. Snacks that are naturally rich in fiber and protein will help keep you full and keep portion sizes in check which can support healthy weight loss. Whether you’re looking for something crunchy or savory, we’ve rounded up the healthiest snacks to incorporate into your routine.

Editor’s note: Weight loss, health and body image are complex subjects — before deciding to go on a diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.

1

Tropical Smoothie Bowl

This fruity smoothie bowl is bursting with vibrant flavor and is a rich source of fiber but only has 180 calories. Top it with chopped almonds and shredded coconut for even more fiber and a dose of healthy fats to help keep you full.

Get the recipe for Tropical Smoothie Bowl »

2

Kale “Chips”

These crispy “chips” are the ultimate low-calorie and low-carb snacking option but are packed with nutrients and fiber. Munch on the chips by themselves or pair them with low-fat buttermilk ranch. If you are choosing the store-bought kind, look for as few ingredients as possible. Kale chips (similar to potato chips) should contain just kale, oil, salt, pepper and some seasoning like garlic and onion powder.

Get the recipe for Kale “Chips” »

3

Spinach & Yogurt Dip

This protein-packed dip uses Greek yogurt for a creamy smooth consistency. At only 120 calories per serving, it’s perfect with a toasted multigrain flatbread or your favorite pita chips.

Get the recipe for Spinach and Yogurt Dip »

4

Avocado Deviled Eggs

“Regardless of whether you like them hard-boiled or scrambled, eggs are a versatile and excellent snack that provides protein and fats to help stabilize your blood sugar. One large egg provides less than 100 calories and 6 grams of protein,” says Zhu. We like hard-boiling them, then scooping out the yolk and filling it with guacamole or mashed avocado and a sprinkle of everything bagel seasoning.

5

Steamed Edamame

“This is a great option for a filling snack since it has both protein and fiber. It’s also a complete source of plant-based protein, which provides all the essential amino acids our bodies only obtain through food,” says Zhu. One cup of shelled edamame only contains 188 calories. Sprinkle on a bit of coconut aminos and toasted sesame seeds for even more flavor.

6

Raspberry Chia Jam with Yogurt

This fruity chia seed jam only has 4 ingredients. Per tablespoon, it only has 20 calories but packs in 2 grams of fiber. Spoon a tablespoon or two on your favorite low-sugar yogurt for an irresistible snack packed with fiber and protein.

Get the recipe for Raspberry Chia Jam »

7

Veggie Rolls

These beautiful rolls are delicious, simple and refreshing. Plus, they’re super easy to prepare and are veggie-packed to support healthy weight loss. Use low-fat cream cheese and enjoy any of the flavorful recipe variations, from red pepper-basil to zippy pear.

Get the recipe for Veggie Rolls »

8

Roasted Pumpkin Seeds

This delicious and festive snack is packed with plant-based protein. These pepitas are loaded with tons of vitamins, minerals and antioxidants. Plus, you can easily make your own at home.

Get the recipe for Roasted Pumpkin Seeds »

9

Open-Faced Rice Cake Sandwiches

Rice cakes are a light, crunchy, and low-carb base for any sort of sandwich. Top with nut butter for a healthy fat and protein source to keep you full, and then add fresh berries instead of jelly for a naturally sweet twist. You can even mash the raspberries first and then spread them on top for a jam-like texture.

10

Veggie “Fries” & Hummus

Veggies are always a good idea! You don’t need to only opt for the usual veggie sticks like celery. “Pair hummus with water-rich vegetables like carrots, bell peppers, or sugar snap peas to satisfy your craving for something crunchy while getting an extra serving of vegetables (and fiber!) in,” says Zhu.

11

Zesty Beet Dip

This vibrant, earthy dip only has 115 calories per serving but packs a serious nutrition punch. The star ingredient is beets, which get their rich red pigment from betalains that function as antioxidants and ease inflammation. Try it with pita chips or veggie sticks for dipping.

Get the recipe for Zesty Beet Dip »

12

Feta Watermelon Stacks

This refreshing snack from the Good Housekeeping Test Kitchen is bite size and features a great balance of flavors. Cut 1 small seedless watermelon into 1-inch cubes (about 40). Top with 1 (1-pound) block feta cheese, cut into 1-inch squares (1/4 inch thick) and 1 cup basil leaves; secure with toothpicks. Transfer to platter; sprinkle with 3 tablespoons olive oil and 1/4 teaspoon each salt and pepper. Serves 10

13

Seaweed Snacks

These popular seaweed sheets are roasted and lightly salted for crunchy, savory goodness. You can typically find them in the cracker and pretzel aisle. They are naturally low in calories and some brands season them with teriyaki or wasabi for extra flavor.

14

Cauliflower Popcorn

Cauliflower packs a serious nutritional punch for a small amount of calories. This simple recipe combines cauliflower florets with spices like turmeric and garlic powder plus some grated parmesan cheese for veggie-packed goodness.

Get the recipe for Cauliflower Popcorn »

15

Cucumber Medallions

Cucumbers are made up of over 95% water, making them a healthy hydrating snack option that offers a satisfying crunch. Simply top cucumber rounds with hummus, a sprinkle of crumbled feta, black pepper and basil for a last-minute healthy snack option.

16

Smooth and Creamy Artichoke Dip

You’ll love this delicious fiber-packed dip developed by the Good Housekeeping Test Kitchen. In a blender, puree 14-oz artichoke hearts (rinsed and patted dry), 1 packed cup baby spinach, ½ cup canned white beans (rinsed), 1 scallion, 2 tsp grated lemon zest and 2 Tbsp lemon juice, ¼ cup grated Parmesan and 1/2 tsp pepper until finely chopped. Serve with your favorite veggie sticks.

17

Fruit Crisps

Tired of fresh fruit just sitting in the fridge? Fruit crisps are a shelf-stable option that can help you meet your produce quota. Look for dehydrated or air-dried fruit crisps with no added sugar. Eat as a snack on their own or add to trail-mix for a fiber boost.

18

Cowboy Caviar

Enjoy this healthy and hearty make-ahead dip with your favorite whole-grain veggie chips or use bell peppers as the perfect veggie “chip” for scooping.

Get the recipe for Cowboy Caviar »

19

Loaded Celery Sticks

Celery is a low-calorie, water-rich veggie packed with vitamins and minerals. Fill the sticks with low-fat cream cheese, then sprinkle on Everything Bagel Seasoning for extra flavor. You can even do this with other vegetables like bell peppers.

20

Charred Salsa

At only ten calories per serving, this salsa delivers bold flavor and a ton of nutrition and antioxidants thanks to its star ingredient the tomato. Make a batch and enjoy it as a snack with veggies and some whole grain chips and spoon some on your meals like grilled chicken or grain bowls throughout the week for extra flavor.

Get the recipe for Charred Salsa »

21

Greek Turkey Roll Ups

You’ll love this simple, low-carb turkey roll-up that takes just a few minutes to assemble. Lay one slice of deli turkey breast on a plate and spread 1 tablespoon hummus over it. Sprinkle 1 tablespoon feta on top, then add 2 baby spinach leaves and 1 sliced tomato. Roll up the turkey breast, cut in half and enjoy!

22

Ranch Seasoned Popcorn

Believe it or not, popcorn is considered a whole grain and is a good source of fiber. Opt for air-popped or lightly oil-popped varieties. In a separate small bowl, mix together ½ teaspoon each of garlic powder, onion powder, dried dill and dried chives. Then, add a pinch of salt and pepper to taste. Sprinkle on your popcorn for a ranch-inspired twist.

23

Fresh Fruit & Nuts

We like to call fruit nature’s candy; it’s packed with wholesome fiber and tons of natural nutrients. If you can’t go for a full piece of fruit, opt for something small like little clementines or miniature Rockit apples. These mini fruit options are also a great healthy snack for kids. Add a handful of nuts for added protein to help keep you full.

24

Spring Crudites with Herbed Cheese Dip

This aromatic herbed dip is filled with parsley, mint, chives and lemon zest for serious flavor at only 105 calories per serving. Pair it with fiber-packed and water-dense veggies like radishes, carrots, endive, snap peas and cucumber for the perfect crunch.

Get the recipe for Spring Crudites with Herbed Cheese Dip »

25

Chocolate Filled Raspberries

All berries are nutritious, but raspberries have higher fiber counts than any of its berry counterparts. Portion out a tablespoon of mini dark chocolate chips and fill each raspberry with a piece for a tasty treat.

26

Nutty Oatmeal

One serving of oatmeal is right around 150 calories and also provides around 3-4 grams of fiber to support healthy digestion. I love adding a tablespoon of nut butter for an extra source of healthy fats that helps with both overall satiety and flavor,” Zhu says.

27

Simply Seasoned Avocado

The perfectly ripe avocado can make for a yummy and creamy snack option. Plus, a half is about 160 calories and is packed with healthy fats and filling fiber. Slice one in half, and sprinkle on lemon or lime juice, pink Himalayan salt and fresh cracked pepper. Enjoy with a spoon!

28

Roasted Artichokes with Caesar Dip

This delectable recipe from the Good Housekeeping Test Kitchen only has 135 calories per serving and 9 grams of carbs but boasts 4 grams of both protein and fiber. The cheesy mustard Caesar-inspired sauce makes for yummy dipping.

Get the recipe for Roasted Artichokes with Caesar Dip »

29

Roasted Shelled Pistachios

“I love that pistachios are a complete source of plant-based protein that contains fiber and healthy fats as well. Plus, one serving is around 49 pistachios (the most out of any tree nut),” says Zhu. Just having to crack the shell open on pistachios can help you slow down and eat a bit more mindfully, which can lead to better portion control.

30

Strawberries Dipped in Vanilla Yogurt

Yogurt-covered pretzels and raisins may seem like a healthy choice, but they actually tend to contain more sugar than even chocolate-coated options. Opt for a portion-controlled handful of pretzels or a few pieces of fruit (like strawberries) and dip it into vanilla yogurt for a far less sugary option than the yogurt candy varieties.

31

Chickpea Nuts

“There are so many versatile ways to eat chickpeas – in the whole form by itself, as an addition to salads, or turned into hummus! Chickpeas can also help with satiety since it provides both protein and fiber. Protein and fiber work together to slow down digestion, which helps promote fullness,” Zhu notes.

32

Zucchanoush with Veggie Sticks

This summery twist on baba ganoush swaps out eggplants for zucchini and features other bright fresh ingredients like fresh lemon juice and mint leaves. At only 125 calories per serving, this dip pairs great with assorted veggie sticks or your favorite crackers.

Get the recipe for Zucchanoush with Veggie Sticks »

34

Greek Yogurt with Berries

“This is a great high-protein option that can help you stay full – pair it with some berries (or your favorite fruits here) for extra fiber and some natural sweetness from fruit,” says Zhu. A sprinkle of cinnamon will help add some flavor too.

35

Savory Cottage Cheese

This protein powerhouse is extremely filling and can have a great savory flavor. Just opt for a low-sodium variety. Sprinkle on za’atar and grated cucumber or chopped roasted peppers and garlic infused olive oil for a savory twist.

36

Endive with Beet Tapenade

Zesty beet tapenade is the perfect sweet pairing to bitter endive in this healthy flavorful snack from the Good Housekeeping Test Kitchen.

From 1 orange, grate 1/4 teaspoon zest and squeeze 2 tablespoons juice. In a food processor, pulse 2/3 cup pitted green olives; 1/4 cup packed basil; 1 clove garlic; and orange juice and zest until chopped, scraping. Add 4 oz. cooked beets, blotted dry and chopped; 1/4 cup olive oil; 1/8 teaspoon salt; and 1/4 teaspoon pepper. Pulse until just chopped, scraping. Makes 1 1/4 cups. Refrigerate, covered, up to 1 day.

37

Frozen Grapes

One cup of grapes clocks in at just under 70 calories and fits into any lifestyle goals, including weight loss. This is the perfect option for when you’re craving something cold and sweet. Plus, frozen grapes take a little bit longer to chew, so this might help you slow down while you eat to promote mindfulness and tune into our natural hunger and fullness cues,” Zhu adds.

38

Rainbow Rolls

A refreshing blend of carrot, bell pepper, avocado and mango is wrapped in rice spring roll wrappers and features a seriously delicious dipping sauce. Mint and cilantro leaves brighten the flavor even more for only 160 calories per serving.

Get the recipe for Rainbow Rolls »

39

Jump-Start Smoothie

This low-calorie smoothie clocks in at only 90 calories but is filled with vitamins, minerals and antioxidants. Plus, low-fat yogurt adds creaminess and some protein too.

Get the recipe for Jump-Start Smoothie »

40

Apple Fauxnuts

This fruit is extremely fiber-rich and filling. Slice them laterally into rings, then core out the center so it mimics a donut shape. Top with a hit of protein and healthy fat, like almond butter with pomegranate seeds and chia seeds or cottage cheese with pineapple and unsweetened coconut flakes.

41

Looking for more healthy snack ideas?

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15 Best Healthy Ice Creams 2020

mike garten

It’s officially ice cream season! That’s why the Good Housekeeping Institute’s Nutrition Lab tested hundreds of pints, bars, pops, sandwiches, and other frozen treats to bring you only the best of the best. All of our picks hit the mark when it came to taste, quality of ingredients, packaging claims, and yes, even nutritional value (because consciously indulging is key to a healthy diet!).

When you’re scanning the aisles at the supermarket, follow these buyer’s tips:

Aim for about 150 to 250 calories per serving: Too low in calories? That’s sometimes a good indicator that it won’t be as filling, which can put you at high risk for whole pint consumption!

Choose single-serve indulgences: The best way to treat yourself is by avoiding “diet” ice creams and opting for single servings of more satisfying desserts instead.

Ignore lame product claims: Ice cream that sounds a little too good to be true is often marketing fluff and not worth the added cost.

Fruit flavors aren’t always the healthiest option: Look for water and fruit as the first ingredients in any pop or bar. Many are made from concentrated forms sugar, a.k.a. juice.

Hydrate before you dive in for seconds: When it’s hot out, we’re extra likely to confuse thirst for hunger — and ice cream is often the number one item we crave when we’re parched. So before you beeline back to the freezer, have a glass of water first.

And now, drumroll, please! Here are our top picks for savoring to the last bite:

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Best Classic Ice Creams

Traditional ice cream is made from a few standard ingredients: milk, cream, and sugar, plus extra flavors and often eggs, depending on the product. It’s got to be 20% cream, 10% milk, and at least 10% total fat per serving in order to be considered “ice cream.” When products are made with more milk than cream (making the product lower in fat), or if they use alternatives to cow’s milk (e.g., almond), they’re labeled “frozen desserts.”

What about other ice cream-adjacent favorites?

Gelato: In Italy, gelato is defined by law as 3.5% fat — meaning it’s made with less cream and more milk than ice cream — but that isn’t a legal requirement here in the U.S.

Frozen yogurt: Although it contains nonfat milk and often probiotics, we can’t exactly call it a health food. Frozen yogurt is often much higher in sugar than traditional ice cream, so it’s the same calorie-wise for a much less satisfying product!

100 Calories Per Serving

Breyers Ice Cream Snack Cups

Breyer’s Vanilla and Chocolate Ice Cream Snack Cups are made from simple ingredients and the single-serving snack cups are perfect for when you just want a few bites of something satisfying without feeling like you’re going overboard. Plus, they’re great portable treats for the kids. 

240 Calories Per Serving

Ciao Bella Sicilian Pistachio Gelato

Ciao Bella Gelato in Pistachio is lower in sugar than most other gelatos, and does not disappoint on flavor! It’s super creamy with a little bit of crunch from real pistachios. In general, when you see real pistachios versus pistachio flavor in the ingredients list, you know you’re getting a quality product.

110 Calories Per Serving

Edy’s Slow Churned Mint Chocolate Chip Ice Cream

target.com

Slow-churned ice creams are the perfect pick for people who want a bigger bowl (a.k.a. everyone). They’re made at a lower temperature with smaller fat particles than traditional ice cream, so you could eat a whole cup for around 200 calories! 

120 Calories Per Serving

Klondike Ice Cream Bars Original Minis

The best way to indulge if you’re an ice cream fanatic? Avoid “diet” ice creams and opt for single-servings of the most satisfying, classic treats. Klondike bars are iconic — who doesn’t love ’em?! 

160 Calories Per Serving

365 Everyday Value Organic Ice Cream Sandwiches

amazon.com

Classic vanilla sandwiched between two chocolate-flavored wafers — this one will take you straight back to your childhood.  

​Best Ice Creams With Mix-Ins

We’re asked about “healthy” ice creams all of the time, so here’s the deal: Some are a great choice for when you’re really in the mood for lots of toppings: more stuff = more satisfying.

Since traditional ice creams with wild flavors can contain a lot of calories from saturated fat and added sugar, these newer ice creams are a great choice for indulging without feeling like you’ve blown it.

But one word to the wise: The packaging trend of displaying calories-per-pint doesn’t mean it’s the best idea to eat the whole thing in one go. The sugar alcohols can be rough on your GI tract and cause unnecessary symptoms when consumed in large amounts. You’re better off sticking to ½ cup and adding sliced banana (or a few of these delicious frozen treats!) on top.

90 Calories Per Serving

Enlightened Movie Night Light Ice Cream

This is one of our all-time favorites: that perfect combo of salty and sweet, combined with creamy deliciousness! Mix with a scoop of traditional vanilla for a heartier dessert. 

160 Calories Per Serving

Ben & Jerry’s Moophoria PB Dough

amazon.com

With gobs of both chocolate chip cookie dough and peanut butter cookie dough, you won’t mind moving on from your Half Baked pint one bit. 

190 Calories Per Serving

Chilly Cow Chocolate Brownie Batter Ice Cream

With brownie batter swirled into chocolatey ice cream, you’ll have a hard time believing Chilly Cow counts as “light. ” It also comes perfectly packed in two half-pint containers for built-in portion control. 

Best Ice Cream Bars

Bars can be the perfect way to indulge since they’re portioned for you and convenient for summer’s multitude of outdoor activities! Aim for versions around 200 calories or less per pop.

50 Calories Per Serving

Halo Top Chocolate Chip Cookie Dough Light Ice Cream Bars

Halo Top has done it again. The creamery came out with ice cream bars that contain less than 60 calories each. The four flavors include mint chip, peanut butter swirl, chocolate chip cookie dough, and strawberry cheesecake, but we’re partial to the cookie dough. 

100 Calories Per Serving

Skinny Cow Salt-Kissed Caramel Greek Yogurt Bars

This flavor has a unique cult following, and even though it’s made from Greek yogurt, the bar surprised us with a creamy, flavorful, and smooth texture — even compared to regular salted caramel ice cream bars! Added bonuses: live and active cultures and 5 grams of protein.

80 Calories Per Serving

GoodPop Coldbrew Coffee Pops

This one is perfect for java lovers — and it’s only 8 grams of sugar with the same amount of caffeine as a cup of coffee.

160 Calories Per Serving

Good Humor Strawberry Shortcake Bars

This time-honored classic is queen among ice creams for its nostalgic flavor and 11 grams sugar per bar. That’s significantly less than many of the bars marketed as “healthy!”

Best Dairy-Free Ice Creams

Vegan ice creams are great if you’re vegan or lactose-intolerant, but that doesn’t necessarily imply that they’re better for you! In fact, they’re often much higher in sugar and even saturated fat than the real thing. Since some dairy-free alternatives wear a health halo, you’ll want to check labels for ones with around 15 grams of sugar or less and saturated fat under 6 grams per serving.

For creamier flavors: Condensed and sweetened coconut milk can drive up the calories, so you’re often better off with unsweetened cashew, soy, or almond milk as the base.

For fruit-based options: Look for ones with water and real fruit (or even veggies!) as the first ingredients. That’s a good indicator of both the quality and the amount of added sugar in each serving.

170 Calories Per Serving

Cado Dairy-Free Simply Lemon Avocado Frozen Dessert

instacart.com

This ice cream is so unique it blew all of our testers (and GH staff away)! Lower in saturated fat and not overloaded with sugar but full of flavor, these pints are made from an avocado puree. The lemon variety was our easy favorite for its simple, refreshing flavor and smart non-dairy innovation. 

60 Calories Per Serving

Chloe’s Soft Serve Dark Chocolate Pops

target. com

Chloe’s bars are an amazing find — they’re sweetened with banana puree as a substitute for cream and contain jsut 13 grams sugar per pop! 

170 Calories Per Serving

So Delicious Dairy Free Cookies ‘n’ Cream Almond Milk Frozen Dessert

This flavor is higher in added sugar than dairy options (17 grams) but still a solid choice when you need a lactose- or gluten-free dessert.

This flavor is higher in added sugar than some of the brand’s other options (22 grams) but still a solid choice when you need a lactose- or gluten-free dessert that’s not super sugary.

RELATED: 15 Dairy-Free Ice Cream Brands That Taste Like the Real Thing

WATCH: 8 Ice Cream Gadgets You Never Knew You Needed

Jaclyn London, MS, RD, CDN
A registered dietitian with a Bachelor of Arts degree from Northwestern University and a Master of Science degree in Clinical Nutrition from New York University, Jaclyn “Jackie” London handled all of Good Housekeeping’s nutrition-related content, testing, and evaluation from 2014 to 2019.

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1,300 Calorie Diet Menu – Free Weight Loss Plan With 1,300 Calories

We designed this 1,300-calorie diet nutrition plan not only to help you hit a goal, but also to give you the tastes you love and leave you feeling satisfied. Whatever food you long for — sweet, spicy, or savory — we’ve got the low-cal version.

Follow the daily dishes put together by a registered dietician (and add on one 100-calorie snack!) and feel free to repeat whichever ones ring your bell. As long as you stick to the choices listed here, you’ll keep your total calorie intake to 1,300 a day. Drink calorie-free beverages (water, soda, seltzer, unsweetened black coffee, or tea) as desired. Repeat the plan for one month.

But before getting started, we want to note that long-term weight loss requires making healthy food choices on the regular. And while 1,300 calories may be the right amount for some people, it can be very restrictive for others, says Stefani Sassos, M.S., R.D., C.D.N, Registered Dietitian for the Good Housekeeping Institute. That’s why we’re using 1,300 as our base, and encourage you to build upon these meal and snack ideas by doubling (or tripling, quadrupling …you get the point!) up on veggies at any opportunity — and adding more fruit at snack time, too. You can also add 1-5 ounces of protein at all meals if at any point you’re feeling like it’s just not enough food to keep you satisfied.

We also acknowledge that weight loss, health and body image are complex subjects — before deciding to go on this diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.


Monday

OlgaorlyGetty Images

Start your week off strong with fiber-filled cereal and an Asian-inspired turkey burger.

Breakfast

Eat 1 cup oatmeal (like Bob’s Red Mill) made with hot water and topped with 1/2 banana.

Lunch

Make a spinach salad by topping 3 to 4 cups baby spinach leaves with 1 hard-cooked egg, chopped; 2 strips cooked bacon, crumbled; 5 mushrooms, thinly sliced; 1/3 cup croutons; 1/4 cup crumbled feta cheese; and 3 slices red onion. Toss ingredients together, then drizzle with a flavored vinegar, such as red wine, balsamic or seasoned rice vinegar. Finish off your meal with a pear.

Dinner

To make a savory Asian patty, mix 1 pound ground turkey breast with 8-ounce canned water chestnuts, diced; 2 garlic cloves, minced; 4 green onions, thinly sliced; 1/2 cup unsweetened applesauce; 4 teaspoons soy sauce. Shape mixture into 4 patties. Freeze 3 for later use. In nonstick skillet coated with cooking spray, cook patty over medium heat until thoroughly cooked throughout. Serve with a side dish of 3/4 cup cooked rice tossed with 1 teaspoon soy sauce, 1 teaspoon seasoned rice vinegar, and 1/2 teaspoon Asian sesame oil.

Round it out with 2 cups steamed broccoli florets and 1 cup berries on the side


Tuesday

Elena_DanileikoGetty Images

On the menu today: a classic peanut-butter sandwich followed by little Tex-Mex flavor.

Breakfast

Toast one English muffin and sprinkle with 1/4 cup shredded cheese (any type). Buke or broil until cheese melts. Eat it with 1 pear.

Lunch

Spread 1 slice raisin bread with 1 1/2 tablespoons peanut butter. Top with 1/2 banana, sliced. Drizzle with 1 teaspoon honey and cover with another slice of raisin bread and drink with 1 cup fat-free milk.

Dinner

Heat things up with a spicy chicken olé. On a 12-inch-long sheet of aluminum foil, center a 5-ounce skinless, boneless chicken breast. Top with 3/4 cup canned corn with peppers, 1/4 cup salsa, and 1 tablespoon fresh cilantro (optional). Fold foil into a packet. Bake on cookie sheet at 450 degrees F about 18 minutes.

Pair it with a citrusy avocado salad: On lettuce leaves, arrange 1 tangerine, peeled and divided into segments; 1/4 ripe avocado, thinly sliced; 1 slice red onion. Sprinkle with 1 teaspoon lemon juice and 1/2 teaspoon olive oil.


Wednesday

NightAndDayImagesGetty Images

Keep it up with lots of filling whole grains and some easy veggie pockets for your midday meal.

Breakfast

Cook 1/2 cup oats with 1 cup fat-free milk. Stir in 2 tablespoons peanut butter, 1/2 cup berries, and pinch of cinnamon or pumpkin pie spice.

Lunch

Cut a whole-wheat pita in half. Spread 3 tablespoons hummus in each pocket. Stuff with tomato and cucumber slices and baby spinach leaves. Sprinkle each stuffed pita pocket with a flavored vinegar. Eat it with 6 ounces light yogurt and 1 kiwi.

Dinner

For entrée, whip up some sweet honey pork. Cut 1 pound pork tenderloin into 8 slices. Pound slices into 1/4-inch-thick medallions. Freeze 6 medallions. Coat nonstick skillet with cooking spray. Cook 2 medallions over medium heat until lightly browned. Add 1/4 cup orange juice, 2 teaspoons honey, and 1 teaspoon Dijon mustard. Continue cooking pork until tender, about 3 minutes.

Make apricot couscous as a side. In 1-quart saucepan, heat 1/3 cup chicken broth; 2 dried apricots, cut into thin strips; and 1/4 teaspoon grated orange rind until boiling. Remove from heat; stir in 1/4 cup couscous. Cover and let sit 5 minutes. Serve with 1 cup steamed green beans.


Thursday

rez-artGetty Images

Good news: You can look forward to a veggie-filled beef stir-fry tonight that’s faster to make than delivery.

Breakfast

Get your day started with 1/2 cantaloupe topped with 3/4 cup low-fat plain Greek yogurt or cottage cheese, plus 1 slice toasted raisin bread, spread with 1 tablespoon apple butter.

Lunch

Top 3 to 4 cups salad greens with 1/2 cup water-packed white tuna, drained; 1 small tomato, cut into wedges; 2 green onions, sliced. Drizzle with a mixture of 1 teaspoon olive oil and 1 tablespoon flavored vinegar. Pair it with 1/2 whole-wheat pita and 6 ounces calcium-fortified orange juice.

Dinner

It’s hard to go wrong with a classic savory stir-fry. In nonstick skillet coated with cooking spray, lightly brown 3 ounces beef strips over medium-high heat. Add 1 1/2 cups frozen stir-fry vegetables and 1 tablespoon bottled stir-fry sauce. Cover and cook over low heat until the vegetables are tender-crisp. Drizzle with 1/2 teaspoon Asian sesame oil. Serve over 3/4 cup cooked rice.


Friday

vanillaechoesGetty Images

Get in that all-important vitamin B12 with a spicy seafood dish tonight.

Breakfast

Roll up a breakfast burrito for the most important meal of the day. Beat 1 egg with 2 tablespoons grated cheese. Add dash of cayenne pepper sauce. Cook in nonstick skillet coated with cooking spray. Place over warm 6-inch corn tortilla, top with 1/4 cup salsa, fold tortilla around filling. Finish your meal with a 2 clementines.

Lunch

Spread 1 tablespoon light mayonnaise on 2 slices rye bread. Layer 2 ounces thinly sliced extra-lean ham, 1 ounce sliced cheese, 4 dill pickle slices, 1 jarred roasted red pepper, 1 onion slice, and lettuce leaves for a classic ham sandwich. Eat it with 1/2 grapefruit.

Dinner

To make chili-rubbed spicy salmon, coat 5-ounce salmon fillet with a mixture of 1 teaspoon chili powder, 1/2 teaspoon ground cumin, 1/4 teaspoon red pepper, and 1/8 teaspoon salt. Spray with cooking spray. In nonstick skillet over medium heat, cook until opaque, turning once. Serve with 2/3 cup refrigerated mashed potatoes and 12 roasted asparagus spears sprinkled with lemon juice, and 1/4 cantaloupe wedge for dessert.


Saturday

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Kick off the weekend with a three-ingredient smoothie plus a white-wine chicken dish.

Breakfast

In blender, combine 1 cup fat-free milk; 1 frozen peeled banana, sliced; and 1 tablespoon peanut butter for a protein-filled smoothie.

Lunch

Make a roast beef sandwich by spreading 2 teaspoons spicy brown mustard on 2 slices rye bread and layering 3 ounces of thinly sliced lean roast beef with tomato and onion slices on top. Round it out 6 ounces light yogurt with 1 tablespoon raisins.

Dinner

This sweet chicken with grapes recipe doesn’t sacrifice any flavor. In nonstick skillet with 1 teaspoon olive oil, cook 5 ounces boneless, skinless chicken breast; 1 tablespoon minced shallots; 1/4 teaspoon thyme; 1/4 teaspoon salt; and a dash of pepper until chicken is browned on both sides and loses pink color throughout. Place chicken on plate. Add 3/4 cup halved seedless grapes and 1/4 cup white wine to skillet; boil 1 minute. Pour over chicken. Serve with 3/4 cup cooked rice.


Sunday

Mariha-kitchenGetty Images

Treat yourself to a brunch-worthy meal in the morning and a yummy veggie burger at night.

Breakfast

Make French toast by dipping 2 slices raisin bread in a mixture of 1 egg and 1 tablespoon fat-free milk. In nonstick skillet melt 1 teaspoon butter. Fry coated bread until golden, turning once. Spread with 1 tablespoon jam.

Lunch

Top 1 large baked potato with 1/4 cup grated cheese, 3 tablespoons diced avocado, and 1/4 cup salsa. Eat 8 baby carrots on the side.

Dinner

In nonstick skillet, add 1 teaspoon olive oil, 1 thinly sliced medium onion, salt, black pepper, and dried rosemary to taste. Cook until onion is tender and golden, stirring occasionally. Pan-grill one veggie burger. Mix 1 tablespoon light mayonnaise with 1/2 teaspoon Dijon mustard; spread inside whole wheat pita, halved. Cut burger in half and tuck into pita pockets along with baby spinach leaves and caramelized onion. Eat 1 cup berries for dessert.


Snacks That Satisfy All Cravings

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Sweet, spicy, or savory? These tasty 100-calorie snacks hit the spot. Eat one a day, anytime.

Sweet

  • 6 ounces light yogurt
  • 1 chocolate sorbet bar
  • 1 Rice Krispies Treat
  • 4 meringue cookies
  • 2 fig bars
  • 4 Hershey’s Kisses
  • 1 cup mango chunks

    Spicy

    • 4 cups jerk-flavor popcorn (spray light popcorn with butter-flavor cooking spray, toss, sprinkle with jerk seasoning to taste, and toss again)
    • 3 California roll pieces with soy sauce and wasabi
    • 10 baked corn chips with hot salsa
    • 1-inch cube of Monterey Jack cheese with jalapeño peppers

      Savory

      • 12 mini barbecue-flavor rice cakes
      • 20 roasted peanuts
      • 1/4 cup hummus with celery sticks
      • 50 thin pretzel sticks

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        Low-Calorie Diets – familydoctor.org

        Losing weight is literally a numbers game. Eating fewer calories or exercising to burn off calories typically results in weight loss. One pound of body fat is equal to 3,500 calories. So to lose 2 pounds of bodyweight each week, you need to eat 7,000 fewer calories each week. This means eating an average of 1,000 fewer calories each day.

        If you factor in exercise, you may not need to lower your daily calories quite as much to still lose weight. For example, if you cut calories by 700 but you also exercise to burn 250 calories each day, you’ll still lose 2 pounds a week.

        Path to improved health

        How many calories should I be eating to lose weight?

        Talk with your doctor about how many calories are best for you. You can get an idea of how many calories you need based on your weight, age, height, and activity level.

        If you have a lot of weight to lose, you’ll need to gradually continue to decrease your calories over time. Doctors and weight-loss experts generally recommend if you go a few weeks without losing weight, it’s time to recalculate your calorie goal.

        Down for the count

        While you’re counting calories, it’s important to document everything you eat. Keep a calorie tally through the day so you always know how many calories you have left. There are many free apps that will help you easily track the calories you eat as well as the water you drink. You can find one that works with iPhone or Android devices. Or, you may prefer to track them with a notebook and pen. Either way will work as long as you’re consistent with your tracking.

        Make calories count

        Following a low-calorie diet while exercising is one of the most successful ways to lose weight and keep it off. Even if you have a lot of weight to lose, try not to be intimidated. Research shows that losing just 5% of your body weight can have a positive impact on your health.

        The best way to stick with a low calories diet is to really make the most of the calories you eat. All calories are not created equal. If you don’t make good choices with your limited calories, you’re going to end up hungry and irritable. This is especially true if you’re opting for junk food over real food.

        Here are some tips for making the most of your calories:

        • Don’t skip the protein.Try to eat some protein at every meal. Not only will it help keep you full, it will help you burn calories. Research studies show that protein increases your metabolism (how fast you burn calories). It also helps decrease your appetite because you feel fuller. There are many sources of protein. Try to choose lean meats, eggs, cottage cheese, fish, nuts, and legumes (beans, edamame).
        • Don’t drink your calories.When you’re dieting, there is no more important drink than water. Staying hydrated will help you burn calories. Try to avoid all sugary drinks such as sodas, fruit juices, and sports drinks.
        • Dump the junk.Sure, you may cave to a craving every once in a while, but don’t make a habit of it. The calories from junk food are also called empty calories. This is because they don’t do anything to nourish your body. And they don’t keep you full very long, either. It’s best if you can just eliminate them.
        • Watch your carbs.Carbohydrates (carbs) come in many forms. They come in two categories: simple and complex. Complex carbs are generally your healthy carbs. They include vegetables, potatoes, and whole grains. Simple carbs are often called refined carbs. They include white bread, white rice, potato chips, sugars, and are often found in processed food (fast food and boxed food).  Because fruit contains sugar, it is technically a simple carb—but it’s still considered a component of a healthy diet.

        Note portion sizes

        Food portions are larger than they used to be. And when you eat more food, you take in more calories. This may be especially true in restaurants. But you can still eat out while watching calories. Before you begin eating, decide to eat half your meal at the restaurant and take the other half home. Dividing your meal on your plate may help you see when you’ve eaten half. Another option is to order one meal and split it with a friend or family member eating with you.

        Things to consider

        It may be tempting to cut calories even lower for faster weight loss. But it’s harder to maintain a severe restriction of calories. And you should never do this without the guidance of your doctor. You can end up malnourished. Plus, research shows that people who restrict calories too much and lose weight too quickly usually end up gaining back the weight they lose.

        In general, doctors suggest that women should not restrict themselves to fewer than 1,200 total calories per day. Men should not let their daily calories drop below 1,800.

        Questions for your doctor

        • Will a low-calorie diet work for me?
        • Is a low-calorie diet the best way for me to lose weight?
        • What foods should I avoid while on a low-calorie diet?
        • What foods should I eat while on a low-calorie diet?
        • Should I exercise while on a low-calorie diet?
        • Are there prescription appetite suppressants that would help me stick to a low-calorie diet?

        Resources

        Centers for Disease Control & Prevention: Cutting Calories

        Centers for Disease Control & Prevention: Finding a Balance

        National Institutes of Health, MedlinePlus: Diets

         

        Copyright © American Academy of Family Physicians

        This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject.

        The Easiest Low Calorie Meal Plan for Weight Loss

        Jump to Meal Plan

        As I have been able to maintain my weight loss the past 6 months, I noticed a pattern for my daily meals that helped me stay on track! Here’s the exact, yet flexible, low calorie meal plan I’ve been following.

        Maintaining my recent 20 lb weight loss has been possible by continuing to count and track my calories. (you can read my weight loss story here)

        Before and after weight loss

        But, I can be stubborn about my meals. I like eating the same foods every day, but I also have a rebellious streak where I crave variety. I don’t like being ‘boxed into a plan’. It doesn’t even make sense to me. I’m complicated, I know!

        It wasn’t until I started documenting my meals more consistently for Instagram, that I realized I eat was eating the same foods every day, but with so much variety! I think it’s my method is the perfect balance of predictability and flexibility.

        My Low Calorie Meal Plan

        I thrive on a high protein, balanced carb, low fat diet. I’ve written several meal plans with macros split between 40% protein, 40% carbs, and 20% fat. (here’s my 1500 calorie one)

        But at the heart of it all, I attribute my success to starting with a calorie deficit and sticking to my calorie goals. End of story.

        If I eat too many grams of carbs, I’ll reduce my portions of protein. As long as I don’t go over my calorie budget for the day and maintained a calorie deficit, I kept losing weight. (you can see what calories you need to create a calorie deficit for you at my macro calculator)

        I try to avoid snacking, which was the biggest hurdle in my weight loss, and kind of still is. My main meals range between 300-500 calories.

        So, even when I can eat the same foods every day, the meals can have a great deal of variety. Whatever I add or season the meals with need to be weighed, measured, and tracked in MyFitnessPal (or any calorie and macro tracking app.)

        This printable is how my diet breaks down by meals that I call predictable, yet flexible!

        30 Healthy Meal Ideas for the Low Calorie Plan

        So, here I listed 30 meal ideas that give variety to the meal plan template. I realize the table is a bit squishy, so feel free to print the 30 days here.

        Print the meal ideas spreadsheet here!

        Breakfast Options (300-400 calories)

        What I noticed in my weight loss meals, was that every morning I would eat eggs and oatmeal. But, it would be a variety of ways to prepare them.

        Sometimes, I’d make low calorie pancakes which were just oats, egg whites, and cottage cheese.

        Other times, I’d make an omelets with oatmeal and fruit.

        And I’d also make egg white oatmeal, which just puts my egg whites, INTO my oats. There’s a surprising MANY ways you can prepare eggs and oats. (Jump to my spreadsheet for 30 ways!)

        Low Calorie Lunches (300-400 calories)

        For lunch, I’ve been having a salad every day. In fact, I just started documenting on Instagram my salad a day streak so I can remember all the salads I like!

        For my green salad, I use 4 ounces of meat, a lot of veggies, and then a low calorie dressing. My favorite dressings right now are the

        Here’s a few chicken salads that I REALLY like, and eat a lot.

        Jump to the spreadsheet for 30 salad ideas.

        Protein Snack (200 calories)

        This is easy, and right now, my favorite meal of the day!! I will either have 200 calories worth of Greek yogurt, a recipe made with protein powder (like protein peanut butter cups) or both together!

        Nonfat Plain Greek yogurt with protein powder! (jump to the spreadsheet for 30 ideas here!)

        My favorite right now is just mixing nonfat plain Greek yogurt with sugar free pistachio pudding mix! I could eat this EVERY MEAL OF THE DAY!

        High Protein Dinner (400-500 calories)

        This is a super easy one, and a meal that the entire family can get behind. You don’t have to make it a diet meal at all.

        Pairing 4 ounces of meat, like chicken, fish, steak, pork, etc., with some cooked or raw vegetables can be the pattern for any dinner meal.

        Then, add some starchy carbs or regular carbs. I’ll have pasta, bread, potatoes, fruit, tortillas, etc.

        EGGS OATMEAL SALAD PROTEIN TREAT OR YOGURT DINNER
        Scrambled Eggs Strawberries and cream Berry Spinach Salad Cake batter Ice cream Tacos with corn tortilla and ground turkey
        Egg white omelete Salted Caramel BBQ Chicken salad Strawberry ice cream Ground beef with rice and veggies
        Hard boiled eggs Birthday Cake Taco Salad Protein PB Cup Chicken Stir Fry
        Quiche PB Banana Cobb salad Cookies & Cream protein bars Steak with potatoes and broccoli
        Deviled Eggs PB Chocolate Chef’s Salad Protein mug cake Chicken Fajitas
        Frittata Blueberry Turkey Ranch Salad Protein pancakes Hamburger on lettuce w/ homemade fries
        Egg salad Raspberry Asian Salad Pumpkin Protein Fluff Sandwiches Fish and Asparagus with sweet potato
        Egg sandwich Banana Bread Hard boiled Egg Salad Protein cookie dough BBQ chicken and rice
        Egg muffins Coconut Chicken Caesar Salad Sweet potato protein pancakes Chili
        Baked Eggs Almond poppyseed Chicken Cobb Salad Cake batter protein balls Homemade Pizza with chicken
        Overeasy Lemon Poppyseed BLT salad Protein Cheesecake Chicken Caesar Salad
        Egg white pizza Maple & brown sugar Apple Chicken Salad Protein Pumpkin Mug cake Meatball Stroganoff
        Egg crepes Cookie Dough Strawbery and Grilled chicken Cookies and cream mug cake Grilled chicken tenders with cucumber salad
        Chaffles (cheese waffles) Pumpkin Thai Chicken Salad Protein donuts Sticky Ginger Chicken
        Microwave eggs Carrot Cake Greek Avocado Salad Cinnamon Vanilla Protein Bites Italian Chicken and Cauliflower Rice
        Egg wrap Apples and Cinnamon Cranberry Walnut Feta salad Pistachio Protein Shake Spaghetti Squash Carbonara
        Egg white oatmeal Cinnamon Roll Maple Burboun Bacon Blueberries and cream cake Low Calorie Chicken Alfredo Pasta
        Cloud Egg Brownie Poppyseed salad Protein powder crepes Homemade Chick-fil-A
        Eggs and laughing cow cheese Blueberry Lemon Farmhouse Ranch YOGURT Italian Stuffed Peppers
        Poached Eggs Cherry Southwest Salad Caramel Chicken Fajita Rollups
        Scrambled egg pizza Orange creamsicle Mixed Greens with Dijon Peanut butter powder Chicken Lettuce Wraps
        Breakfast burrito S’more Lemon Parmesan Salad Birthday Cake Chicken Lo-Mein
        Cottage Cheese eggs Pistachio Oatmeal Broccoli Berry Salad Pistachio Spaghetti squash with chicken and Parm
        Inside out omelette Almond Butter Turkey Bacon Salad Strawberry cheesecake Spaghetti Squash Tacos
        Eggs benedict Peaches & Cream Chicken Raspberry Nut Salad Yogurt and cookies and cream powder Cheesy Meatballs over rice
        Denver Omelette Dried fruit & nuts Turkey Cranberry Sunflower Salad Yogurt blueberry cheesecake Chicken Noodle Soup
        Egg white pancakes Pumpkin and chocolate Southwest BBQ salad Yogurt Pistachio pudding Sloppy Joes with Ground Turkey
        Breakfast quesadilla Peanut butter and Jelly Pulled Pork Salad Frozen Yogurt Pie Pork roast and potatoes
        Bell Pepper ring Eggs banana caramel Roasted Veggie and chicken salad Yogurt plus chocolate protein powder Pork loin and Rice
        Breakfast Egg casserole Oatmeal raisin cookie Bell Pepper and Ranch salad Yogurt plus protein cookie butter Cauliflower Gnocchi with rotisserie chicken

        What you want to know!

        How do I know how many calories I should be eating?

        I have a calorie and macro calculator here!

        Will I lose weight on 1200-1500 calories?

        Losing weight on these calories really depends on where you are starting from. The only way to know this is to keep track for at least a week, without making dietary changes. If you don’t lose or gain weight during that week, that is your baseline calories. Once you have a baseline, creating a deficit of 500 calories per day will help you lose 1 lb per week.

        How do I balance my families meals with my own weight loss meal plan?

        The meals on this program can be eaten by anyone in the family! The only difference will be in how much you eat compared to your family. Maybe you’ll have 4 ounces of meat for dinner, and they’ll have 6 ounces.

        Can I exercise on these calories?

        Exercising while you are eating 1200 – 1500 calories will depend on what you consider exercise, the intensity, and how long you’ve been exercising. Walking is a great place to start, and can be done comfortably on this program. Assess your energy level during the day and make adjustments from there.

        Are you a medical professional?

        I am not. I graduated with a bachelors degree in health education, and recently became a certified personal trainer. This meal plan and my low calorie recipes are for information only. Please visit a qualified provider in your area to discuss your personal circumstances.

        Breakfast Basics: Oats & Eggs 300-400 calories
        • 1/3-1/2 cup oats
        • 1 cup egg whites
        • 1-2 large eggs
        Lunch: Salad – Meat and Greens 300-400 calories
        • 4 ounces chicken ,beef, tuna, or pork
        • 2 cups greens
        • 2 tablespoons low calorie dressing
        • 1 cup chopped veggies or other toppings
        Snack – Protein powder or Greek Yogurt 200 calories
        • 2/3-1 cup nonfat plain greek yogurt
        • 1 scoop or 30 grams protein powder
        Dinner – Meat and Veggies 400-500 calories
        • 4 ounces chicken, beef, pork, or other protein
        • 2 cups Vegetables
        • 1 ounce carbs such as rice, pasta, sweet potatoes, or other starchy carbs
        • Each day, select a meal from each category.

        • Weight and measure your ingredients to stick to the calorie allotted for each meal.

        • For a 1200 calorie diet, select the calorie limit on the lowest end. For the 1500 calorie diet, select the higher number.

        • Be flexible and enjoy the meals each day!

        Pin this to your favorite meal planning pinterst boards, or follow me here!

        CLICK NEXT FOR MY 1200 CALORIE LOW CARB HIGH PROTEIN MEAL PLAN

        Pros and Cons of Low Calorie Diets : Recipes and Cooking : Food Network

        The Pros
        The beauty of a low calorie diet is that it isn’t complicated to follow. As long as you can measure out your food portions and add and subtract, you can follow a low calorie diet. Simply keeping track of the amount and calories of food that you eat and restricting your intake by a couple hundred calories daily will have you on the road to a more svelte you. Measuring utensils, a pad of paper, and No. 2 pencil, or for the math impaired, a calculator, is all that is needed to begin losing weight on a low-tech, low calorie diet.

        The food industry has also helped to make calorie counting a snap. By law, the majority of packaged foods must bear a Nutrition Facts Panel on their labels. This panel not only provides the item’s serving size but also its calories per serving as well as other important nutrient information. Food packages that are too small to house the panel must provide the manufacturer’s contact information on the label so that you can hunt down the calories directly from the food company.

        Some restaurants are also helping calorie counters when they dine out by flagging specific lower calorie entrees on the menu and providing their nutritional content. For fast food diners, most eating establishments have the calorie information for their entire menu offerings posted on their website.

        Another advantage of low calorie diets is that there aren’t any foods that are forbidden or need to be avoided when counting calories, which is often found in other types of restrictive diets. It’s the total daily calories that are being monitored, not the specific type of food. If you want a scoop of Chunky Monkey ice cream, you can enjoy it. However, you’ll have 300 less calories to work with at your other meals and snacks in order for you to stick to your low calorie diet plan for that day.

        The Cons
        While the simplicity of counting calories makes this approach seem uncomplicated, unfortunately, there is more to food than just calories. Choosing your food choices solely based on numbers may reduce the calories you consume, but if you are eating a predominately low calorie junk food diet, the weight may come off, but it could be at the expense of your health. A low calorie diet isn’t automatically a healthy diet. While a cup of orange soda contains fewer calories than the same amount of orange juice, the soda can’t hold a candle to the juice when it comes to nutrition. Soda is basically sugar dissolved in water and devoid of any other nutrients. In comparison, eight ounces of OJ will meet your vitamin C needs for the day and is also an excellent source of potassium. To healthfully lose weight, you should follow a lower calorie, well-balanced diet that meets your nutritional needs by providing a variety of foods, such as whole grains, fruits, vegetables, fish, lean meats, poultry, dairy, and some vegetable oils.

        Another caution about low calorie diets is that if you become overly zealous about calorie counting and reduce your calories too low, you could be putting yourself at risk of missing out on important nutrients, such as calcium and iron. It can become extremely challenging for women to meet their daily nutrient needs if they are consuming less than 1,600 calories daily.

        Consuming a very low calorie diet can also cause weight loss to occur too rapidly and may make you feel fatigued and nauseous, cause constipation, and can also perpetuate the formation of gallstones. While losing weight at a rate of approximately ½ to 2 pounds weekly is generally regarded as safe, a more realistic goal would be to lose approximately 10 percent of your body weight over a six-month period. In other words, if you are overweight and need to shed 18 pounds, set your sights on losing no more than 3 pounds a month or less than a pound a week over the next six months.

         

        Blake is a nutrition professor at Boston University and a nationally known writer, lecturer and nutrition expert.

        Info Field »Low-calorie diet for weight loss: menus and recipes

        September 10, 2020

        Reducing the number of daily calories is a sure way to lose weight. This does not require exotic or expensive products. You can get by with quite familiar dishes. The main thing is to foresee all the risks and not to faint in hunger.

        Low calorie diet principle

        Our body is very wise.He does not waste supplies as long as we give him new sources of energy in the form of three meals a day and a couple of snacks. Therefore, in order to get it to burn stored fat, supply must be limited. This is not about canceling breakfast or dinner. This, on the contrary, should not be allowed. But you can reduce the daily calorie intake. To do this, it is recommended to minimize the consumption of carbohydrates or fats.

        Losing weight is impossible if a person eats more than they spend.We conclude: we add physical activity. Both simple walks and intense workouts in the gym are suitable.

        Water and toxins will be the first to leave the body. Due to this, the weight will quickly begin to decrease. The process will slow down as soon as the direct burning of body fat begins.

        What is a low calorie diet?

        A low-calorie diet is a set of rules to help you lose weight. The first rule is to drink enough. It is recommended to drink at least 2 liters of water per day.The second rule is fractional nutrition. 5-6 small meals. The third rule is the taboo on sweets and alcohol. There are too many calories in them. And further down the list:

        • Not more than 80 g fat per day. Better – vegetable.
        • Not more than 100 g of complex carbohydrates. Give preference to nuts, fruits and vegetables.
        • Proteins are the basis of the diet. A lot of energy is spent on their digestion. They also form muscle tissue.
        • Exclude fried.You can only eat boiled, baked, stewed and steamed.
        • Not more than 4 g of salt per day. It is better to choose iodized one.
        • Last meal at least 4 hours before bedtime.
        • Taking vitamin and mineral complexes to eliminate deficiency.

        Salt, like spices, as well as the products in which they are used (pickles, canned food and smoked meats) only increase the appetite. Their use should be reduced to a minimum, or even better – eliminated altogether.Butter, hard cheeses, lard, and egg yolks should also be minimized. They are high in cholesterol. It is allowed to eat no more than 2 boiled eggs per day.

        We should also mention the carbohydrates contained in cereals and potatoes. There should be very few of them in the first courses. Soups, if cooked, then only in vegetable broths. On lean meat, no more than twice a week is allowed. A portion should not be more than 300 g.

        Low-calorie diet for weight loss from simple products

        Effective low-calorie diet

        A moderately restricted diet is considered most effective.On it you can lose weight up to 3 kilograms per week. The daily calorie intake ranges from 1100 to 1200 kcal, most of which is protein. To achieve a quick result, it is recommended to arrange fasting days 1-3 times a week.

        Menu options for fasting days (the specified number should be divided into 5 receptions):

        • 0.5 l kefir
        • 300 g apples / watermelon / cucumbers
        • 500 g boiled meat or fish

        Vegetable salads can also become food on a fasting day.They are allowed to eat three times. Serves 250 g. Use cold-pressed vegetable oil, sour cream or homemade yogurt as a dressing.

        Extreme unloading option – a day on fresh. It is recommended to dilute them with drinking water in a 1: 2 ratio and drink up to 1.5 liters per day.

        Fast low calorie diet

        This diet is only suitable for perfectly healthy people who need to lose a couple of extra pounds. The daily calorie intake in it ranges from 600 to 800.The fast low-calorie diet menu is extremely monotonous: boiled meat and vegetables. You can lose 5 kg in a week.

        Low-calorie diet menu for the week

        This is an approximate diet, the portion size of which should be coordinated with the selected daily calorie intake. There are many menu options for a low-calorie diet for weight loss with recipes on the web. We have collected for you 5 of the simplest and most delicious.

        Low Carb Recipes

        Curd Casserole

        Rinse raisins (50 g) and dried apricots (3 pcs) and cover with hot water.Mix eggs (2 pcs) with low-fat cottage cheese (500 g). Add dried fruits, after cutting dried apricots. Bake for half an hour at 180 degrees.

        Ratatouille

        Wash the eggplant, zucchini and tomatoes (4 pcs) and cut into equal slices. Place vegetables in a baking dish, alternating sequence. Grind onions, a clove of garlic, bell peppers, herbs and tomato in a blender. Pour vegetables with this sauce and bake for 40 minutes at 180 degrees.

        Cabbage rolls with mushrooms

        Champignons (5 pcs), onion and tomato, wash thoroughly and chop finely. Grind half of the peeled carrots and a clove of garlic in a blender. Transfer all vegetables to a frying pan and simmer over low heat with a little water.

        Boil cabbage leaves (200 g) until soft. In each of them, wrap a little minced meat from the pan. Transfer the cabbage rolls to the pan and pour over the broth.

        Chicken Muffins

        Twist the chicken fillet (500 g) through a meat grinder.Combine with onion chopped in a blender and a raw egg. Mix. 5 tbsp. Pour 100 ml of skimmed milk into the oatmeal and leave for 15 minutes. Then mix with the minced chicken. Divide the mass into tins and bake for 25 minutes at 180 degrees.

        Baked Fish

        Pour boiling water over the tomato so that the skin comes off easily. Peel and chop finely. We also peel and chop the bell peppers. Chop onion, garlic, basil and parsley in a blender.Simmer the onion and garlic lightly in a preheated skillet with a little water. We send the pepper there and simmer for another 5 minutes. Then add tomato and greens to vegetables. Squeeze the juice of one lime into the pan and simmer for another 5 minutes. Pour the fish fillet with the prepared sauce and bake for 20 minutes at 180 degrees.

        Important!

        A low-calorie diet is contraindicated for people suffering from chronic diseases of the gastrointestinal tract. It should not be practiced in childhood and adolescence.

        The main advantage of such a food system is the minimum of strict prohibitions. Among the disadvantages are some of the inconveniences associated with constantly counting and fixing calories. The recommended diet duration is 7-10 days.

        A low-calorie diet also requires getting out of it properly. Calorie content should be increased gradually: plus 10% in the first week, plus 5 in the second. Even if you have already finished your diet, do not forget to be outdoors and exercise as much as possible.

        how to lose weight quickly and effectively

        Eating a low-calorie diet usually means consuming 1,000 to 1,500 calories per day. This creates a calorie deficit that can lead to weight loss. This is a very effective way to lose weight, but it takes a lot of discipline and endurance to really work, not harm your health or lead to weight gain. Ideally, you should seek the help of a dietitian or doctor so that you don’t limit your calories too much or miss out on essential nutrients.

        How This Diet Works

        Determine your daily calorie requirement. Calculate how many calories you need each day to maintain your current weight, and then reduce that amount by 100-500 calories. You can start slowly with a small reduction in calories, after all, this diet is kind of a lifestyle modification.

        What is there?

        Diet-compatible foods:

        • Fruit
        • Vegetables
        • Protein food
        • Low fat dairy products (or low fat)
        • Whole grains
        • Herbs and Spices

        Foods incompatible with the diet:

        • Refined carbohydrates (in excess)
        • Fatty foods (in excess)
        • Sweetened drinks

        Benefits of a low-calorie diet

        Availability

        A low-calorie diet does not rely on specific, specialty foods that are difficult to find in the store or that are expensive.In it, you choose your own menu and you can easily find an alternative to any product in your diet.

        Efficiency

        When adhered to in good faith, this diet is generally effective, especially in the short term. When you lose weight, your calorie requirements decrease and you need to adjust your calorie intake. Remember, the goal of a low-calorie diet is good health.

        Security

        It depends on how carefully the diet is followed, therefore medical supervision and specialist advice is recommended.A doctor or dietitian can help you make sure you are getting all the nutrients and calories you need for your health and safety.

        Cons of a low calorie diet

        Fasting

        When you consume fewer calories than you used to, you will feel hungry. In order to reduce it – drink plenty of water and chew food thoroughly.

        Practice

        You can’t start this diet right away.It requires careful calculation of calories and proper planning of your daily diet. Unlike most other diets, where you are told what you can and cannot eat, here you make your own decision and for the result of this diet you take responsibility only for yourself and your conscientiousness.

        Relevance

        Some people are not advised to practice a low-calorie diet. This is why it is best to consult your doctor before embarking on this or any other weight loss plan.For example, pregnant and lactating women should not be on this diet.

        How to get out of the diet

        If after a diet you immediately return to the consumption of your usual number of calories, the results will be disappointing – you will not only quickly regain the lost weight, but also gain on top! First, add 100 kcal per day to yourself every day until you reach 2000 kcal per day.

        Low calorie diet menu

        Here is an example of a weekly menu with an estimated consumption of 1200 kcal per day.

        1 day

        Breakfast (271 calories)

        • 1 portion of avocado-egg toast

        Morning snack (61 calories)

        • 50 g blueberries
        • 150 g plain low fat Greek yogurt

        Lunch (341 calories)

        • approx. 250 ml vegetable soup with pasta
        • 1 toast with tomato and cheddar cheese

        Afternoon snack (93 calories)

        • 3 st.l. hummus
        • 100 g cucumber, sliced ​​

        Dinner (437 calories)

        • 1 serving of baked salmon
        • 100 g brown rice
        • 1 tbsp chopped walnuts
        • 150 g green beans

        Daily Totals: 1,197 calories, 65 g protein, 115 g carbohydrates, 23 g fiber, 54 g fat, 1,772 mg sodium.

        Day 2

        Breakfast (270 calories)

        • 1 portion of avocado-egg toast

        Morning snack (121 calories)

        • 5 pieces of dried apricots
        • 6 walnut halves

        Lunch (295 calories)

        • approx. 500 ml.vegetable soup with pasta
        • 1 orange

        Afternoon snack (93 kcal)

        • 3 st. hummus
        • 150 g cucumber, sliced ​​

        Dinner (424 calories)

        • 350 g brown rice with tofu, pumpkin and curry

        Daily totals: 1213 calories, 48g protein, 137g carbs, 29g fiber, 57g fat, 1116mg sodium.

        Day 3

        Breakfast (267 calories)

        • approx. 70 g muesli
        • 200 g fat-free Greek yogurt
        • 50 g blueberries

        Morning snack (35 calories)

        Lunch (354 calories)

        • 1 portion of lavash with apples, herbs and cheese

        Snack (47 calories)

        • 1/2 medium apple

        Dinner (457 calories)

        • 1 pepper stuffed with rice and beef
        • 2 cups spinach (can be sautéed in olive oil)

        Evening snack (50 calories)

        • Several dark chocolate pieces

        Daily Total: 1219 calories, 65g protein, 164g carbs, 24g fiber, 37g fat, 1582mg sodium.

        Day 4

        Breakfast (267 calories)

        • 70 g muesli
        • 200 g fat-free Greek yogurt
        • 50 g blueberries

        Morning snack (83 calories)

        • 1 hard boiled egg

        Lunch (336 calories)

        • Salad with 2 cups of mixed herbs, 100g chicken breast, 1/2 medium red pepper, sliced ​​and 1 orange

        Afternoon snack (86 calories)

        • 4 dried apricots
        • 4 walnut halves

        Dinner (444 calories)

        • Lentil, Turkey and Apple Salad
        • 100 g of instant pickled beets
        • 90,026

          Daily Totals: 1,221 calories, 85 g protein, 108 g carbohydrates, 25 g fiber, 53 g fat, 1,372 mg sodium

          Day 5

          Breakfast (266 calories)

          • 1 cup whole grain porridge
          • 200 ml skim milk
          • 50 g blueberries

          Morning snack (101 kcal)

          • 2 medium carrots
          • 2 st.l. ground avocado for dipping

          Lunch (314 calories)

          • 1 toast with cheese and tomatoes
          • 2 cups mixed greens
          • 3 tbsp grated carrots
          • 1/2 cup cucumber, sliced ​​
          • 1 hard boiled egg
          • 1 st. unsalted toasted almonds

          Mix herbs with grated carrots, cucumber, hard-boiled egg, almonds and season with olive oil and balsamic vinegar

          Afternoon Snack (93 calories)

          • 3 dried apricots
          • 100 g plain fat-free Greek yogurt
          • 1 1/2 teaspoon chopped walnuts

          Dinner (427 calories)

          • 250 g chicken curry with rice

          Daily Totals: 1215 calories, 70 g protein, 158 g carbs, 37 g fiber, 46 g fat, 1271 mg sodium.

          6 day

          Breakfast (266 calories)

          • 1 cup whole grain porridge
          • 200 ml skim milk
          • 50 g blueberries

          Morning snack (66 calories)

          • 150 g cucumber, sliced ​​
          • 2 st. l. avocado dipping paste

          Lunch (325 calories)

          • 250 g chicken curry with rice
          • 1 cup spinach

          Afternoon Snack (35 calories)

          Dinner (507 calories)

          • 200 g of beef
          • 50 g pasta

          Daily Total: 1199 calories, 83g protein, 154g carbs, 36g fiber, 39g fat, 1618mg sodium.

          7 day

          Breakfast (266 calories)

          • 1 cup whole grain porridge
          • 200 ml skim milk
          • 50 g blueberries

          Morning snack (117 calories)

          • 150 g cucumber, sliced ​​
          • 4 st. l. avocado dipping paste

          Lunch (301 calories)

          • 2 cups mixed herbs
          • 85 g cooked chicken breast
          • 1/2 medium red pepper, cut into slices

          Mix ingredients in salad and dress with olive oil and balsamic vinegar

          Afternoon Snack (42 calories)

          • 5 pieces of dried apricots

          Dinner (494 calories)

          • A quarter of homemade pizza with mushrooms, arugula and cheese

          Daily totals: 1219 calories, 66g protein, 151g carbs, 35g fiber, 54g fat, 1117mg sodium.

          Sample menu of a low-calorie diet for the week

          Breakfast

          A glass of warm milk with a teaspoon of honey
          or
          100 g low-fat cottage cheese
          Stale whole grain toast

          2nd breakfast

          Green apple

          Lunch

          Vegetable soup
          100 g boiled fish
          Green salad with lemon juice and olive oil

          Afternoon snack

          2 tomatoes

          Dinner

          Steamed vegetables

          Before going to bed 1 glass of fat-free kefir

          Tuesday

          Breakfast

          3 tablespoons of oatmeal
          1 teaspoon of honey
          1 grated apple

          2nd breakfast

          1 orange

          Lunch

          half boiled chicken breast
          Green vegetables with aromatic herbs and lemon juice

          Afternoon snack

          1 glass of low-fat kefir

          Dinner

          Durum wheat pasta with vegetable garnish

          Wednesday

          Breakfast

          Omelet of two whites and one yolk of eggs with herbs

          2nd breakfast

          Glass of freshly squeezed juice

          Lunch

          Red vegetable borsch
          2 potatoes

          Afternoon snack

          Light green salad

          Dinner

          Lean fish 100 g
          Steamed vegetables

          At night, a glass of fat-free kefir

          Thursday

          Breakfast

          Natural yoghurt with fruit pieces

          2nd breakfast

          A glass of carrot juice
          A teaspoon of skim cream

          Lunch

          100 g of boiled veal meat
          Vegetable side dish

          Afternoon snack

          2 fresh cucumbers

          Dinner

          Boiled potatoes in their skins with dill, olive oil and aromatic herbs

          Friday

          Breakfast

          Boiled buckwheat with carrots and onions

          2nd breakfast

          Glass of fresh berries

          Lunch

          Broccoli cream soup with garlic croutons

          Afternoon snack

          Green vegetable salad

          Dinner

          Lean fish 100 g
          Steamed vegetables

          Saturday

          Breakfast

          Oatmeal in water
          1 teaspoon of honey
          Pieces of tangerine

          2nd breakfast

          A glass of tomato juice

          Lunch

          Boiled beans with tomato sauce

          Afternoon snack

          Pieces of bell pepper
          Curd 100 g
          Green salad

          Sunday

          Breakfast

          Boiled cauliflower

          1 hard boiled egg

          2nd breakfast

          Low-fat yogurt

          Lunch

          Boiled veal 100 g
          Garnish with steamed carrots, broccoli and celery

          Afternoon snack

          Green apple

          Dinner

          Couscous with vegetables

          Watch the full issue of the program “Well-fed and slim” with Margarita Koroleva: “ Review of the most famous diets: Margarita Koroleva reveals secrets” >>

          How to lose weight by choosing light foods and dishes.Low-calorie menu for a week for weight loss

          Low-calorie diet for a week

          A low-calorie diet for a week with a daily calorie intake of 1100-1200 calories is structured as follows. Fats should be no more than 20% of the total calorie intake. In physical terms, this is comparable to 60 g of nuts or 2 tablespoons. vegetable oil. Protein in the diet should be in the amount of 60g in the form of low-fat cottage cheese, lean meat. Carbohydrates in the diet should be healthy – these are cereals, grain bread, vegetables, fruits.On such a diet cut in calorie content, you can lose weight up to 4 kg per week.

          The weekly low-calorie diet menu is based on protein and fiber-rich foods. Dishes should be steamed or baked in the oven, without adding oil or sauces. Meals should be medium meals 5 or 6 times a day. Dinner should be no later than 7 pm. You need to drink up to 2 liters of clean water per day. Also from liquid it is allowed, tea without sugar is black or green. If you drink fruit drink or compote, then they increase the calorie content of the diet, and this must be taken into account.

          Pros and cons of low-calorie nutrition

          The advantage of a low-calorie diet is that it allows you to rather easily lose weight by an average of 5 kg per week. And there is no need to give up food altogether, as with drinking diets or fasting, and also sit on one product, as with mono diets, because it becomes boring. But a low-calorie diet cannot do without cons. The lost weight, as a rule, returns quickly enough, so if you want to consolidate the result, you need to leave the diet gradually.

          Also a minus is that due to a low-calorie diet, you may feel unwell, lethargy, because energy is needed for vital processes. It is not recommended to sit on a low-calorie diet for weeks, because over time, the body adapts to a new type of diet, and the process of losing weight slows down. And often a long diet can lead to disruption of metabolic processes in the body.

          A low-calorie diet with an energy value of the diet of less than 1000 calories is categorically not recommended by nutritionists, because it can cause irreparable harm to the body.

          Low-calorie diet for weight loss – principles, recipes and an approximate menu of a low-calorie diet on sportobzor.ru

          13 September 2018

          1300 Calorie Daily Weight Loss Menu

          Eating 4-5 times a day, you can reduce your weight from 7-10% in just 12 days! And at the same time, strong physical exertion is not required from you. A low-calorie diet of 1,300 calories per day will help to achieve this result…

          Principles of a low-calorie diet.

          To create a low-calorie diet menu, you need to know the basic rules. First, you should reduce your usual diet by 20-30%, but not more than 1500 kcal per day. Avoid foods containing simple carbohydrates and fats first. Second, cut back on the amount of salt and alcohol you eat. Third, eat at least 5 small meals a day. Fourth, lean and protein foods should be your staple foods.Then weight loss will not occur due to a decrease in muscle mass, but due to the burning of fat.

          Give preference to only vegetable fats in an amount of no more than 80 grams per day. This can be, for example, nuts, which perfectly satisfy the feeling of hunger. Eat no more than 100 grams of carbohydrates per day, but make sure that these are complex carbohydrates, such as buckwheat or barley cereals.

          Advantages and disadvantages of a low-calorie diet.

          An undoubted plus is the fact that for a week of following such a diet, you can lose on average up to 5 kg of excess weight. In addition, you do not have to completely refuse food, as happens during a fast. You can also diversify your diet, make it balanced.

          But there are also disadvantages to a low-calorie diet. As a rule, the lost weight comes back. To prevent this from happening, you need to gradually get out of the diet. The second minus is malaise, dizziness, drowsiness and apathy.In order not to experience these unpleasant feelings, it is recommended to sit on a low-calorie diet for a week, no more.

          Sample menu of a low-calorie diet.

          Breakfast: buckwheat porridge on water + apple + coffee or tea without sugar; 2 boiled eggs + a slice of whole grain bread + ½ grapefruit.

          Second breakfast: 200 grams of fresh vegetable salad dressed with lemon juice.

          Lunch: Vegetable soup or lean borscht; steamed chicken fillet; boiled lean meat;

          Snack: 50 grams of low-fat cottage cheese; Apple.

          Dinner: vegetable stew; boiled fish; stewed vegetables without oil.

          90,000 Low-calorie diets for weight loss: menus, recipes

          The desire to lose weight pursues many people. For some, this is a tribute to fashion and a desire to look more attractive. For others, it is a doctor’s recommendation, since excess weight affects the state of health far from the best. And the first measure to normalize weight is a low-calorie diet. This is a restriction of the diet in order to effectively reduce weight and keep it in order.A specialist should prescribe a diet, observing the characteristics of the body, age and amount of extra pounds, as well as concomitant diseases.

          You can’t forbid being beautiful

          How many of us turn to a nutritionist when we need to lose weight? No, usually everything happens exactly the opposite. We choose low-calorie diets for ourselves and begin a journey of trial and error. Someone gropes for the system, which means they are on the way to success. Others tend to lose weight rather and reduce their diet to bread and water.Of course, they will soon break down. The result is new weight gain, ruined health and stress.

          What should be a low-calorie diet to do its job without causing harm? Let’s try to find the answer to this question together.

          We do not starve, but we grow thin

          This is the main task that you must set for yourself. It is important to choose a diet that promotes safe, natural weight loss. Most often, this is what nutritionists recommend.Low-calorie diets are about carefully studying the energy value of foods. In addition, it is very important to find the optimal ratio of fats, proteins and carbohydrates.

          The essence of the diet

          First of all, you should have a good understanding of what goals the low-calorie diet serves. The menu is based on the principles of reducing the number of daily calories consumed. This is the main condition for the use of subcutaneous fat to become possible. This is a complex process that is accompanied by hormonal changes.

          The result is a gradual weight loss. Ideally, this should be a balanced program that takes into account individual characteristics, designed not even for a long time, but for constant use. At first, the restrictions will be more serious, and then the low-calorie diet menu should only support the achieved result. This means expanding the diet.

          How to get started

          It is required to learn the basic principles on which the menu will be based.We emphasize once again that this is not a hunger strike, but a high-quality, healthy and balanced diet. A low-calorie diet for a week can’t promise you stellar results. During this time, the body is only a little cleansed and tune in to the desired wave.

          So, what is the basis:

          • The calorie content must be reduced. This is not due to the elimination of essential foods, but due to the reduction in fat intake. The amount of foods high in fat should be kept to a minimum, 60-80 g per day.
          • Alcohol and fast carbohydrates are completely excluded. These are sugar and confectionery, bread and rolls, carbonated drinks.
          • The menu includes a large number of protein products. It is important that the fat mass is burned without damage to the muscles.
          • The amount of salt and seasonings consumed must be reduced. In addition to fluid retention, they also stimulate appetite-building.
          • It is imperative to divide your portions into several meals.Instead of three times, you need to eat 6-7.
          • You need to drink plenty of water.

          As you can see, there are not so many rules, but their observance is mandatory in order to achieve a result.

          The choice is yours

          There are three types of diet. They can be applied one after the other, or limited to just one. Do not forget to consult your doctor, because some diseases are contraindications.

          • Rigid, as low-calorie diet as possible – 600 kcal per day.
          • Basic – 1600 kcal per day.
          • Moderate – 1200 kcal per day.

          Often people start their way to harmony with the maximum restriction, gradually moving on to a relaxation of the diet. Nutritionists do not welcome this approach, but if there is a desire to lose weight very quickly, many people still start starving.

          Strict diet

          This is the lowest calorie diet possible. It provides for food with boiled, steamed vegetables and meat products for 7 days.The daily fat intake should not exceed 5 g. For this reason, only healthy people can use such a program. Be sure to check with your doctor as low-calorie weight loss diets can harm your body.

          Basic diet

          It is he who is the most important stage and step on the way to harmony. The purpose of this diet is to teach a person to eat right, to manage in small portions. The most important thing now is to eliminate overeating.Then the weight will start to decrease by itself. If weight loss is too slow, then they switch to a moderate diet for several weeks, after which they return to the main one. It’s not even a diet, but a new lifestyle to adapt to. Let’s take a look at a sample menu so you can try it on for yourself.

          Day One

          • Be sure to start the morning with porridge. Barley is an excellent choice. It is a great source of slow carbohydrates that provide energy and important micronutrients.A green apple and unsweetened tea will be a complement.
          • For a snack or lunch, choose low-fat natural yoghurt without colors or additives. A glass for breakfast will suffice.
          • A glass of vegetable stock and 150 g of steamed fish are a great option for lunch.
          • As an afternoon snack, a glass of tomato juice or 50 g of fruit puree.
          • But you can afford a more nutritious dinner. This will allow you to restore the energy spent during the day, to replenish the protein needs of the muscles.Take 150 g of boiled veal, 200 g of vegetable salad with butter or sour cream. You can drink it with a glass of mineral water.

          The last meal should be no later than two hours before bedtime. The first day is considered the most difficult. The body is not used to restrictions, and tea without sweets and breakfast without sausage sandwiches is perceived as a tragedy. In fact, this is only a transitional period that needs to be experienced. It will get easier soon.

          Day two

          The menu of a low-calorie diet for weight loss can hardly be called hungry, but it will still require exposure.The second day will bring some variety. It also offers five meals a day:

          • Boiled egg and 100 g of bread.
          • Any fresh fruit (apple, grapefruit, persimmon).
          • A small bowl of vegetable soup, possibly with cereals. An addition will serve as 100 g of boiled chicken breast.
          • Low-fat cottage cheese – 100 g.
          • Vinaigrette – 200 g, as well as 150 g of baked fish.

          There are significant variations in the menu. The main thing is to adhere to the given proportions and observe the limits of the calorie content of the diet.For example, instead of cottage cheese, you can take a protein omelet.

          Third day

          As the reviews say, a low-calorie diet by this time becomes simply unbearable. But if there is strong motivation, then you can find the strength to continue further.

          • For breakfast, cook buckwheat porridge in water. It is rich in protein and fiber and provides long-lasting satiety. Top up your meal with a glass of tea.
          • A glass of kefir and 50 g of bread are suitable for a snack.
          • For lunch, prepare a plate of lean borscht, 100 g of steamed veal and a plate of green salad.Agree, it is quite possible to live up to afternoon tea.
          • Apple or pear.
          • Baked sea fish, 200 g slice Can be replaced with steamed cutlets.

          You can end here. By analogy with the listed days, you can make up a diet for a month. But we promised a low calorie diet menu for the week, so let’s keep going.

          Fourth day

          If you want to quit the whole thing and return to your usual menu, this is not surprising.I really want bread, sweets, not enough spices and salt. All this somewhat reduces the pleasure of the next meal. What can you recommend? Get yourself a notebook in which you will write down all the changes that happen to you. Of course, this primarily concerns weight and volume.

          For this, it is important to enter the initial indicators, and then fix all the changes. By the way, today there are already applications on the phone that will analyze the data you entered and even give recommendations.

          So, the menu of the next day:

          • egg, orange and compote;
          • yogurt – 100 g;
          • a bowl of vegetable soup and steamed chicken fillet, vegetable salad;
          • a glass of any berries;
          • a glass of kefir and vegetable stew.

          Dinner is rather modest, so you’ll have to find something to do so you don’t have to think about food.

          Fifth day

          The body is in dire need of protein, so it is best to start the day with millet porridge.It is a great source of protein. And orange juice will serve as a vitamin supplement.

          • apple;
          • boiled veal with cabbage salad;
          • dried fruits – 150 g;
          • Low-fat cottage cheese with fruit.

          After that, you can repeat the ration of the first and second days. You don’t have to strictly follow the schedule. You can change the days in places, this does not change the essence.

          Speed ​​up the result

          It happens that such menu correction is not enough.The body quite favorably accepts the idea of ​​not going beyond 1800 kcal per day, but is in no hurry to part with the accumulated reserves. This is typical for people who lead a passive lifestyle, move little.

          In this case, it makes sense to consider the option of a low-calorie diet of 1200 kcal. The menu is very similar, so we will not present it again. And to accelerate the process of weight loss, fasting days are required. Maximum you can resort to this measure 3 times a week.

          • Depending on your preferences, you can spend fasting days on apples or cucumbers, on watermelons. To do this, each of the five meals has 300 g of the product.
          • Men will prefer the option with boiled meat. It is allowed to eat 100 g five times a day.

          Average duration – 1 week, after which you need to go back to the main menu. If your work is associated with high physical activity, then you cannot adhere to such a diet for more than two weeks.Be sure to check with your doctor.

          Cooking for the whole family and for ourselves

          Sometimes it seems like a completely unrealistic task. Where to find so much time? But it’s worth paying attention to how simple the low-calorie diet recipes are. Most of them are cereals on the water, steamed meat and fish, vegetables and fruits, boiled eggs. That is, something that does not require a long preparation. It’s best if you get yourself a multicooker.

          Let’s look at a few popular recipes that you can use to diversify your table:

          • Vinaigrette without potatoes.For cooking, you need 1 beet, 2 carrots and 150 g of sauerkraut. Add a couple of tablespoons of canned peas, olive oil.
          • Pumpkin stew. You will need 1 kg of pumpkin, peeled and diced, cardamom, some dried ginger, 200 ml of vegetable broth (boil celery and cabbage, but do not take ready-made). Pre-bake the pumpkin for 20 minutes at 180 degrees in the oven. Stew half a kilogram of mushrooms in a vegetable broth, add pumpkin and cardamom, bring to readiness, about 12 minutes over medium heat.
          • Cod in citrus marinade. For this dish, take 1 kg of fish, the juice of one grapefruit and one onion. Marinate the fish for 30 minutes and bake in the oven.

          You can come up with your own recipes, each time making lunch or dinner interesting and tasty.

          Low-calorie diet: menus and tips

          Usually doctors prescribe a low-calorie diet for people suffering from obesity and related ailments. It allows you to get rid of 5 kg of excess weight per week and about 25 kg in three months.After observing it, hypertension, diabetes and other diseases, one way or another associated with obesity, are more easily tolerated.

          With a low-calorie diet, be sure to take a multivitamin, drink plenty of still water, and consume 800 kcal per day. In this case, the number of fats should not exceed 15 g, but the amount of protein should be increased to 70-100 g / day. A low-calorie diet for 3-12 weeks can lead to constipation, nausea, diarrhea, fatigue, gallstones, so it is very important to see your doctor at all times.

          READ ALSO – Diet is the first sign of divorce

          Sample menu for the week

          Monday

          Breakfast
          Oatmeal in water (3 tablespoons),
          Skim milk or low-fat yogurt without sugar (200 g)
          Half grapefruit or medium banana or 2 tablespoons l. raisins.
          Lunch
          Sandwich with boiled beef and cheese: cut the lean beef (50 g) into thin slices, put on a slice of rye bread, cover with a slice of low-fat cheese, a circle of tomato or cucumber.Cover with another slice of bread.
          Dinner (early)
          Half grapefruit,
          Small skinless chicken breast,
          Baked potatoes (100 g),
          Steamed broccoli with mushrooms.
          Dinner (late)
          A cup of hot cocoa with skim milk,
          Tangerine or half a grapefruit.

          Tuesday

          Breakfast
          Skim milk or non-fat yoghurt without sugar (200 g),
          Cornflakes without sugar (3/4 cup),
          Medium banana or a glass of orange / grapefruit / pineapple juice.
          Lunch
          Tuna salad: mix a small jar of tuna in its own juice with light mayonnaise, add lettuce and cucumber.
          Orange or 1/2 cup pineapple chunks (canned or fresh).
          Dinner (early)
          Vegetable salad: mix the leaves of different types of lettuce, add a few rings of sweet onions, some bran bread toast, drizzle with olive oil and wine vinegar dressing.
          Turkey pasta: mix boiled pasta with pieces of smoked turkey (150 g), add chopped tomatoes in their own juice, sprinkle with grated Parmesan on top.
          Dinner (late)
          Low fat yogurt,
          Several small crackers.

          Wednesday

          Breakfast
          Toast from bread with bran with 1 tbsp. light butter,
          Milkshake with fruit: Mix 200 ml skim milk with half a banana, add vanilla.
          Lunch
          A slice of vegetarian pizza (150 g) with cheese.
          Dinner (early)
          Sauteed cod fillet in olive oil (150 g),
          A cup of steamed spinach and broccoli or 2/3 cup of boiled rice with 1 tsp.l. light oil.
          Dinner (late)
          Low fat yogurt,
          Several small crackers.

          Thursday

          Breakfast
          Skim milk or non-fat yoghurt without sugar (200 g),
          Cornflakes without sugar (3/4 cup),
          Medium banana or a glass of orange / grapefruit / pineapple juice.
          Lunch
          Stuffed potatoes: bake a large potato, then cut it in half, top with some canned beans, pieces of boiled broccoli, sprinkle with low-fat cheese on top, bake until golden brown.
          A cup of pineapple chunks (canned or fresh).
          Dinner (early)
          Vegetable salad: mix the leaves of different types of lettuce, add a few rings of sweet onions, some bran bread toast, drizzle with olive oil and wine vinegar dressing.
          A piece (150 g) of boiled beef.
          A cup of boiled vegetables: carrots, broccoli, spinach.
          Dinner (late)
          Half grapefruit or kiwi,
          Milk vanilla pudding.

          Friday

          Breakfast
          Skim milk (200 g),
          Cornflakes without sugar (3/4 cup),
          Orange or 2 tbsp.l. raisins.
          Lunch
          Pita sandwich: Fill the pita with pieces of lean ham (50 g), tomato and lettuce, season with mild mustard if desired.
          Dinner (early)
          Fillet of any lean fish fried in olive oil (150 g),
          A cup of steamed vegetables: carrots, spinach, broccoli.
          Dinner (late)
          Low fat yogurt,
          A couple of tablespoons of raisins.

          Saturday

          Breakfast
          Oatmeal on the water (3 tbsp.l.),
          Skim milk or non-fat yogurt without sugar (200 g),
          Half a grapefruit or medium banana or 2 tbsp. raisins.
          Lunch
          A cup of lean bean soup with vegetables,
          Medium banana or pear.
          Dinner (early)
          Small skinless chicken breast,
          Half a cup of boiled rice mixed with a cup of steamed broccoli, drizzled with lemon juice.
          Dinner (late)
          A cup of hot cocoa with skim milk,
          Kiwi or a few grapes.

          Sunday

          Breakfast
          Half grapefruit or whole orange or medium banana,
          Skim milk (200 g),
          Cornflakes without sugar (3/4 cup).
          Lunch
          Salad with bacon and feta: mix the lettuce, add a thin slice of bacon, fried without oil, add chopped mushrooms, 2 tbsp. feta, season with olive oil sauce with wine vinegar.
          Small apple.
          Dinner (early)
          A piece (150 g) of boiled beef,
          A cup of boiled vegetables: carrots, broccoli, spinach,
          Half a cup of sweet corn.
          Dinner (late)
          Cup of fresh or frozen berries,
          Low fat yogurt.

          Prepared by Anna Petrovskaya

          .