Low-fat hypocaloric diet: description, menu and reviews

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

How the hypocaloric diet works

For the normal functioning of the body, a person should consume about 1500 calories a day. But this is a rather conventional indicator. It should not be forgotten that in women and men, metabolic processes occur at different rates. That's why for a strong half of humanity this indicator increases to 2500 kcal. And for women, the norm is 2000 kcal.

To ensure weight loss, a person should consume significantly fewer calories than he needs. This will begin the splitting of fat stores. The menu is made in such a way that the slimming person consumes 1100-1300 calories per day.

So, the hypocaloric diet is based on a calorie deficit. In other words, the body is undernourished. But he needs energy. Since he can not get it, in sufficient volume from food, he begins to spend the deferred "in reserve" fats.

Fundamental rules

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

1. Remember the permissible calorie content of your diet. In a day, women should consume no more than 1200 kcal. Men - no more than 1500 kcal. Such indicators are calculated for average office workers suffering from obesity.
2. A hypocaloric diet with a low fat content implies certain nutritional restrictions. Minimize the intake of simple carbohydrates (glucose, sugar). It is desirable to abandon the salt. Be sure to reduce the fat content of food. Preference is given to vegetable fats. In this menu should be saturated with proteins.
3. In addition, it is recommended to take minerals, vitamins, fiber.
4. Be sure to eat a fraction. Food should be taken in small quantities. In this case, eat often, up to 6 times a day.
5. Very useful exercise.
6. Once a week, you must have a day of rest.
7. Duration of hypocaloric diet should not exceed 2-3 weeks. You can repeat the course of losing weight in a month.

Benefits of diet

Diet hypocaloric - this is nothing like table number 8. Such a nutrition system, of course, has significant advantages.

The positive properties of the diet are:

• Normalization and improvement of metabolism;
• Effective weight loss due to splitting of subcutaneous fat stores;
• purgation;
• Strengthening of muscle tissue.

Disadvantages of the diet

However, along with the pluses, this power system has a significant disadvantage. Reducing caloric content is a very strong stress for the body. That is why it is recommended to resort to such a nutrition scheme only after consulting a doctor.

It is necessary to understand that during the whole time, while you are observing a diet, the body receives only half the norm of calories. If such a diet will be accompanied by intense physical stress or severe stress, then it is possible to provoke depletion. In this case, instead of the desired weight loss, there is a risk of serious diseases.

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

Choosing the right products

Thinking about your food, be sure to consider the calorie content in the finished product. In addition, do not forget about the rules of making a diet. With the help of these recommendations, you yourself can develop a hypocaloric diet with a low fat content. The menu can be selected from your favorite dishes.

The diet should be based on such products:

• Cereals;
• Milk, sour-milk products (skimmed or with a minimum percentage of fat content);
• Any fruit (excluded from food grapes);
• Chicken fillet, lean beef;
• vegetables;
• Low-fat fish;
• seafood.

You need to discard:

• Smoked products;
• Sausage products;
• Pickled products;
• Semi-finished products;
• Sugar, salt.

Approximate menu for the week

Let us consider more clearly what kind of food implies a hypocaloric diet. The menu for the week below can be changed at your discretion. Do not forget to use the calorie table.

1 day:

1. For breakfast. Prepare an omelette (in pairs) of 2 eggs. Drink with kefir (1 glass - 150 ml).
2. Dinner. Pearl soup (200 g), cabbage salad (can be made from sour or fresh) and apples (100 g), buckwheat with stewed beef (150 g). Scrub with jelly (1 tbsp.).
3. Dinner. Drink herbal tea with liver pancakes (100 g).
4. At night. One apple.

Day 2:

1. Salad from cucumber (100 g). Drink vegetable garnish (150 g) with boiled fish (75 g). Wash down with herbal tea.
2. Eat rice soup, always lean (200 g). Use the herring, previously soaked (50 g), beef steamed steamed (100 g), apricot juice (200 ml).
3. Recommended vegetable garnish (100 g) with beef patties (120 g). Also, for dinner, use eggplant caviar (100 g). Have a cup of herbal tea.
4. Kefir (150 ml).

Day 3:

1. Indulge yourself with chicken boiled (100 g) with tomato juice (150 ml). Eat 1 apple.
2. Borscht lean, spaghetti (150 g) with boiled beef (75 g). Drink 1 glass of compote, made on xylitol.
3. Eat cabbage rolls (100 g). Diet diversify with vegetable caviar (50 g). A glass of tea.
4. Apple juice (200 ml).

Day 4:

1. Drink lazy vareniki (about 200 g). Eat vegetable caviar (100 g), drink tea.
2. Recommended rassolnik lean (200 g). Bite with a vegetable garnish (100 g) with steamed beef roll (120 g). Drink the compote.
3. Pumpkin porridge (200 g) with apple juice (100 g). It is possible with tea.
4. A glass of yogurt.

Day 5:

1. Use potato boiled (150 g) with cucumber and soaked herring (50 g). Drink herbal tea.
2. Support the body with vegetable soup (200 g). Eat garnish of vegetables (250 g) with caviar (100 g) and fish (100 g). Drink fruit jelly.
3. Indulge yourself with meatballs (100 grams). Drink apple juice (200 ml).
4. Drink kefir - 1 glass.

Day 6:

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

7 day - unloading.

As you can see, the hypocaloric diet is quite simple and tasty. The menu includes a variety of varied and very useful dishes.

Fasting day

Diet hypocaloric necessarily includes one day off. On these days it is recommended to eat food every 2.5 hours.

For an unloading day you can use any option:

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

Unloading day allows you to improve metabolism, to establish peristalsis of the intestine and eliminate harmful substances from the body.

Hypocaloric Diet: recipes

Preparation of dishes does not cause any special difficulties.

A few excellent recipes will make sure of this:

1. Meat salad. Cook the beef (120 g). Slice it with strips. Chop cucumbers (2-3 pcs.), Bulgarian pepper (half). Onions, chopped dill and a little remember them in a mortar. Combine all the ingredients. Season with apple cider vinegar (a few drops) and vegetable oil (5 g).
2. Carrot cutlets. Boil the carrots (1 kg). Clean it. Mash carrots in puree. Soak the bran (2 tablespoons) in milk (2 tablespoons) for about 10 minutes. Whisk the egg whites (6 pieces). Connect all the components. Stir thoroughly and form cutlets. Cook them for a couple of minutes. 15. Cutlets can also be baked in the oven. Sprinkle them with bran from above.

Opinions about the diet

What do people think about such a diet? Is a hypocaloric diet effective? Reviews of losing weight are found both positive and extremely negative.

As a rule, those people who completely rejected the recommended rules are unhappy with this diet. Negative statements are directly related to improper diet, rapid withdrawal from diet, breakdowns. These slimming people were not at all ready for serious changes in nutrition. Immediately after the 7-day diet, they pounced on food and, of course, more than returned the weight dropped.

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