Hypocaloric Diet

A hypokaloric diet refers to a low-calorie weight loss system aimed at significantly limiting calories in the daily diet and reducing the energy value of each dish.

Duration of the diet is two to three weeks, for which you can successfully lose up to 5 extra pounds.

The essence and features of weight loss on the hypocaloric diet ^

The main essence of the hypocaloric diet is the maximum reduction in the diet of carbohydrates and fats and in a sharp restriction of daily calorie intake to 1,300 kcal.

The hypocaloric diet starts the process of losing weight precisely due to lack of calories and energy.

Energy deficiency forces the body to consume fat reserves, and, consequently, to reduce further excess body volumes. To ensure that during weight loss did not suffer from muscle tissue, in the diet of a hypocaloric diet, protein food is fully introduced.

The main rules for the hypocaloric diet are:

• The menu of a hypocaloric diet should be proteins, fiber, minerals, vitamins and a small amount of carbohydrates with fats;
• Fractional meals provide daily consumption of food up to 5 times;
• One day a week should be given to unloading on apples, buckwheat, cucumber or kefir;
• Regular physical exercises should be introduced into the lifestyle.

The list of foods allowed by the hypocaloric diet includes the following foods:

• Degreased lactic and dairy products;
• Chicken fillet, lean beef, seafood and nonfat fish - cod, pollock, flounder, hake, perch, pike;
• Any fruit other than grapes;
• Vegetables;
• Groats.

Prohibited diet products include sausages, convenience foods, fried foods, smoked products, marinades, sugar, salt and other foods not included in the approved hypocaloric list.

The advantages of this power system are:

• Effective weight reduction due to subcutaneous fat stores;
• Strengthening of muscle tissue;
• Cleansing of the intestines;
• Normalization and improvement of metabolic processes.

Minus of hypocaloric nutrition is a strong stress caused in the body by very low food caloric content, which in the future can lead to undesirable consequences. Hypocaloric diet for weight loss is recommended only for healthy people.

A low-fat hypogaloric diet is based on several rules:

• A diet with hypocaloric meals should not be used for more than three weeks;
• Fat intake is halved;
• Cooking involves only steam or boiled methods;
• The norms of each dish are as follows: first courses - 200 g., Side dishes, salads, - 150 g., Meat, chicken, cutlets, fish - 100 g., Drinks - 200 ml.

Hypocaloric diet for weight loss: 7 days menu and features ^

The approximate weekly hypocaloric menu is recommended as follows:

Monday

• Morning: scrambled eggs with grated zucchini, yogurt;
• Lunch: apricot compote, oat soup, steam fish cutlet;
• Snack: 2 loaves of bread, squash caviar;
• Evening: cabbage rolls with cabbage, cabbage, chamomile and milk broth;Before going to bed: 50 gr.melons.

Tuesday

• Morning: salad of green apple and chicken fillet, compote;
• Lunch: steam cutlets from rice and beef, bread, vegetable soup;
• Snack: mango;
• Evening: millet - pumpkin porridge, salad from cabbage sauerkraut, bread, fruit juice;
• Before going to bed: kefir with dried fruits.

Wednesday

• Morning: boiled potatoes, cucumber salad, tea;
• Lunch: eggplant caviar, lean beets, croutons;
• Snack: cottage cheese, vegetable juice;
• Evening: a pair of fish meatballs, boiled rice, orange juice;
• Before going to bed: mandarins.

Thursday

• Morning: pancakes fritters, compote, oatmeal;
• Lunch: beet roe, boiled beef with vegetables, pineapple juice;
• Snack: a couple of plums;
• Evening: vinaigrette, pumpkin porridge, egg, milk;
• Before going to bed: yogurt.

Friday

• Morning: a loaf, cabbage salad with an apple and carrots, a fermented burger;
• Lunch: pike ear, beetroot carrot salad, cranberry mors;
• Snack: 50 g.red currant;
• Evening: liver pancakes, fruit salad, drinking yogurt;
• Before going to bed: a couple of cucumbers.

Saturday

• Morning: herring, soaked, mashed potatoes, milk;
• Lunch: veal liver with vegetables, pearl barley soup;
• Snack: tomato salad;
• Evening: vegetable game, vareniki with fresh cabbage, compote;
• Before going to bed: berries - fruit fresh.

Sunday

• unloading day.

Moderate hypocaloric diet

A moderate hypocaloric diet will help to lose weight and develop the habit of avoiding high-calorie and "harmful" food.

The daily hypocaloric diet provides the following nutrition scheme:

• Breakfast consists of coarse bread, a slice of butter, tea, any dairy products and fruits;
• The second breakfast allows you to eat hot from vegetables and fruits;
• Meat or fish dishes, seafood and vegetables are allowed for lunch;
• The evening meal ends with starchy vegetables, fish, fruits or dairy products.

A hypokaloric diet for children

A hypokaloric diet for children is one of the acceptable ways to cope with the problem of obesity. It is necessary to resort to this technique when the child has reached 3-4 degrees of obesity. A good effect in the treatment is given by sour-milk days of unloading.

The main thing in the hypocaloric diet for children is a six-time fractional diet, coupled with feasible physical exertion.

Popular hypocaloric recipes ^

Cheesecake

• Mix 250 gr.low-fat cottage cheese, a teaspoon of mango and honey, egg and add 4 tbsp.l.flour.
• Then knead the dough with 30 gr.raisins.
• From the finished dough to form small identical tortillas, put on a sheet, put in an oven and bake at a temperature of up to 200 degrees.

Fruit curd salad

• 100 gr.pineapple and one banana cut into small pieces,
• mixed with 300 gr.cottage cheese,
• fill 50 gr.dietary yogurt.

Shchi with eggplant

• Put the sliced ​​vegetables into the pan - 400 gr.cabbage, 130 gr.onion, 200 gr.eggplant, 100 gr.sweet pepper, 120 gr.carrots,
• , then add water and cook for 20 minutes.
• For a couple of minutes before the soup is ready, put parsley, dill, bay leaf and a little salt.

Results, reviews of weight loss and doctors about the hypocaloric diet ^

The results of a hypocaloric diet after two to three weeks will be up to 5 kg of lost weight. Because of the variety of dishes, it is quite easy to carry this diet, you can repeat it in a month.

The correct way out after a hypocaloric diet is similar to the release after a low-calorie weight loss program and consists in a gradual increase in the daily food caloric content by 100 kcal. In addition, it is necessary to slowly introduce the carbohydrate food and the amount of liquid into the habitual diet.

Reviews of the hypocaloric diet among those who want to lose weight show that it is not difficult to sustain it. In addition, many are positive about the hypocaloric diet, which can include a variety of dietary dishes. Nutritionists are advised to combine the hypocaloric food system with a complex of vitamins and minerals.

We also recommend you to watch a video with useful advice of dieticians about the three best days of release that help to lose weight fast and effectively: