Menu for 800 kcal per day: recipes for a week from simple products

6 July 2021, 16:00

• Losing weight on 800 calories: pros and cons
• 800 calories: how to create a menu for the week
• Breakfast
• Dinner
• Snacks
• Dinner

An 800 calorie per day diet is a guaranteed way to lose weight. The limit is strict, so it must be followed wisely. Otherwise, there will be consequences: from weight gain to chronic problems with the gastrointestinal tract and the main systems of the body.

The essence of the method is to reduce the number of calories consumed per day to eight hundred. It is best used by those who want to quickly lose 2-7 kg.

For serious correction of body weight, gentle diets in which the body does not receive stress are more suitable

800 calorie diet requirements

With a human daily requirement of 1200 kilocalories, this program involves reducing the total calorie intake to 800 per day. Such an extreme jump forces the body to look for energy reserves in the cells, thereby eliminating the fat layer.

Thanks to the complexity of the diet, the diet does not deplete muscles, provides the necessary supply of vitamins and mineral salts, and accelerates metabolism.

The second important aspect of the technique is alternating protein and carbohydrate foods throughout the day, consuming a large amount of fiber from fresh vegetables and fruits.

Nutritionists recommend adhering to a healthy diet consisting of acceptable components specifically for this program, but someone losing weight can independently plan a menu based on their eating habits, preferences, and capabilities.

The weight loss complex does not cause glucose hunger, which reduces the risk of failure.

Average weight loss excluding strength training is 2 kg per week. The optimal duration is 14-16 days. Low-carb methods are used as cleansing and fasting days.

How to calculate calorie content yourself

Formulas have been developed to help calculate the calorie content of consumed foods. In order for the calculations to be accurate, it is necessary to take into account weight, age, and gender.

The following formula has been developed for women:

• from 18 to 30 years: (B x 0.062 + 2.036) x 240;
• from 31 to 60 years: (B x 0.034 + 3.54) x 240;
• from 61 years old: (B x 0.04 + 2.75) x 240.

For men:

• from 18 to 30 years: (B x 0.063 + 2.9) x 240;
• from 31 to 60 years: (B x 0.05 + 3.65) x 240;
• from 61 years old: (B x 0.05 + 2.46) x 240.

B is the weight in kg.

List of Accepted Products

An unequivocal ban is imposed on flour products, alcohol, sugar, pork (and other fatty meats), butter and dairy products with a high proportion of fat.

In all other respects, it is important to adhere to the same rule: more proteins, carbohydrates for breakfast, fiber throughout the day.

The daily diet consists of 3 meals (with a calorie ratio of 250:300:250) or 5 (300:50:250:50:150). You cannot eat 3 hours before bedtime. During the day, drink 1.5 liters of clean water. The components are boiled, stewed or steamed.

Be sure to read: Menu for 1200 kcal per day with recipes for a week from simple products: proper weight loss

Protein products

Even when planning a carbohydrate day, it is better to leave dinner with protein and use plant foods with a high protein content.

Allowed to enable:

• lean meat (rabbit, chicken, turkey, beef);
• eggs (chicken, quail);
• dairy products (kefir 0.5-2%, cottage cheese up to 9%, pasteurized milk, low-fat hard and soft cheese).

A separate layer of protein components is seafood: fresh fish, squid, shrimp. Among plant proteins, legumes (beans, peas, lentils, chickpeas), buckwheat, and nuts are distinguished.

Carbohydrate products

You need to be careful with the carbohydrate part.

Simple carbohydrates quickly break down and are transformed into fat reserves. Complex ones - nourish the brain, give energy, build cells. Such products are better absorbed in the first half of the day. A good start would be a breakfast of cereals (oatmeal, buckwheat, rice, semolina, barley), fruits, bran.

Vegetables allowed:

• cucumbers;
• tomatoes;
• cabbage;
• broccoli;
• green beans;
• asparagus;
• mushrooms;
• beet;
• carrot;
• sweet potatoes and potatoes;
• onion.

To get the required amount of fiber, it is important to eat a lot of fresh fruits and berries (apples, plums, apricots, currants, cherries, grapefruits, oranges, lemons).

are prohibited , bananas are limited. Bread is replaced with dietary waffles and crispbread. Black and bran, gluten-free toast is allowed.

Quitting the diet

The most common problem of people who lose weight using low-carb diets is rapid weight gain after finishing the method. To prevent this from happening, you need to get out of it correctly. Firstly, the exit will last twice as long as the technique itself. Secondly, increase your caloric intake by a maximum of 100 kcal every day. Thirdly, increase physical activity and eat smaller meals. And don't overeat in the first days. The brain will send commands to eat a variety of foods, but you need to restrain yourself. Instead of sweets, you can eat fruits, honey and jam.

The best diet recipes

Dietary dishes consist of low-calorie ingredients with a low percentage of fat, prepared using light heat treatment (boiling, steaming, stewing, baking).

They include the required amount of microelements and vitamins, quickly fill you up and provide a supply of energy.

Second courses

These can be compound recipes from several ingredients or individual meat and fish preparations. You can calculate the calories of a finished portion in special applications, summing up the nutritional value of individual components, taking into account the degree of boiling.

Cabbage plants

To prepare you will need:

• 500-600 grams of shredded white cabbage;
• a glass of semolina;
• 2 eggs;
• finely chopped onion and carrots.

Be sure to read: Menu for 1300 kcal per day with recipes and calorie counting: food for the week

Preparation:

1. The ingredients are mixed in a separate container, dense cutlets are formed and laid out on a baking sheet lined with parchment.
2. The cabbage pancakes are placed in a preheated oven for 15-20 minutes.
3. Place the finished meatballs in a fireproof container, pour in tomato paste and simmer over medium heat for 10 minutes. Calorie content per 100 g – 120-160 kcal.

Omelette in a bag

Omelette in a bag
Ingredients:

• 2 eggs;
• 1 bell pepper;
• 2 tomatoes;
• 100 ml milk;
• 2 tbsp. l. bran

Preparation:

1. A mixture of 2 beaten eggs, chopped peppers, tomatoes, 100 ml of milk, bran is poured into two clean plastic bags or a glass jar.
2. Add enough water to the pan so that it covers the future omelette, put it on the fire, lower the prepared bag, and cook until fully cooked (after boiling - 10-15 minutes).
3. The water is drained, the bag is cut and the resulting dish is cooled. Decorate with herbs and sprinkle with cheese.

There are several variations of preparing this omelet. The fastest way is to microwave the egg mixture for 7-10 minutes.

Salads and side dishes

A low-calorie but satisfying side dish would be a vegetable stew in a slow cooker.
You can experiment endlessly with fresh salads. Vegetables are best suited for this technique: Chinese cabbage, tomato, cucumber; radishes, green onions; raw carrots, boiled beets, raisins. Vegetables can be mixed in any variation, seasoned with natural yogurt, lemon juice, olive oil.

A “Greek” salad, including diced bell peppers, tomatoes, cucumbers, feta cheese, olives, vegetable oil and herbs, will also be useful. From nutritious hot salads: boiled chicken breast, iceberg leaves, corn and lemon juice.

A low-calorie but satisfying side dish will be vegetable stew in a slow cooker. To prepare it, seasonal fruits are taken: cabbage, beets, carrots, zucchini, eggplants, tomatoes, asparagus.

The chopped components are simultaneously sent to the multicooker container, seasoned with vegetable oil and tomato paste, set to frying mode and simmered until fully cooked. Nutritional value – 90-120 kcal per 100 g.

Desserts and sweets

In order not to break down, it is better to periodically treat yourself to tasty and healthy bonuses. Sweets should be homemade, this is the only way to find out the exact calorie content and composition.

Be sure to read: 500 kcal per day: menu with recipes, nutritional features, food list

For ready-made products, 80% dark chocolate, kozinaki, dried fruits and sugar-free marshmallows are suitable. A traditional dietary dish is cottage cheese casserole.

For the holiday table, you can prepare curd mousse with a calorie content of 115 kcal.

Curd mousse with calorie content 115 kcal

Ingredients:

• cottage cheese – 200 g;
• honey – 50 g;
• egg – 2 pcs.;
• gelatin

Preparation:

1. Cottage cheese and honey are ground in a blender.
2. Gelatin is diluted, after swelling, poured into the mixture and mixed.
3. Separately, beat 2 egg whites to thick, hard peaks, mix the resulting masses and distribute them into silicone molds.
4. Overnight the dish turns into a beautiful jelly dessert.

What to eat to lose weight

Despite the fact that the diet is considered low-calorie, it is by no means hungry, since it contains a wide range of foods allowed for consumption. However, there are also foods that you will have to forget about for a week or two. The list of prohibited foods includes:

• fatty meats;
• meat by-products;
• smoked meats, pickles, marinades;
• semi-finished products;
• fast food;
• sugar;
• sweets with trans fats (cakes, pastries, etc.);
• crackers, chips and other factory-made snacks.

These products contain a large number of substances harmful to health, they contain a lot of salt and chemical components that can negatively affect not only your figure, but also your health. In addition, such food provokes the release of insulin from the pancreas, and it is this that stimulates our appetite and cravings for food of this kind.

During the diet, you need to completely stop cooking in a frying pan. Fried foods, especially those with added oil, contain carcinogens and create additional stress on the gastrointestinal tract.

Diet menu for one day

According to the program, you can eat any food, so in order to fit into the restrictions, you should simply reduce the amount of food. But noticeable results with subsequent preservation can be obtained only by adhering to a healthy diet menu.

Fatty and fried foods, spices, ketchup and mayonnaise, cakes and other confectionery products, smoked and salty foods are excluded.

Menu for the day:

• Breakfast: milk rice porridge (200 g) with a teaspoon of honey, green apple – 320 kcal.
• Lunch: 5 dates – 200 kcal.
• Lunch: lobio of red beans, carrots, tomato with pepper and dill (100 g) – 150 kcal;
• Afternoon snack: banana – 100 kcal;
• Dinner: a glass of 0% kefir (250 g) with cinnamon and grated ginger – 40 kcal.

The daily total is 810 kilocalories.

Recommendations from nutritionists

For those who decide to use a diet plan, nutritionists recommend:

• When cooking, avoid adding fat and oil;
• cook without salt and seasonings;
• reduce regular physical activity during the period of weight loss;
• Be sure to eat three times a day;
• taking the products should be repeated every day at the same time;
• during breakfast and dinner the amount of calories should be 250, and for lunch - 300 kcal;
• products can be selected independently and combined with each other;
• drink plenty of fluids.

If the need arises, you can increase the consumption of foods with a higher calorie content, but no more than for a day.

Menu for 7 days

It is more convenient to stick to a diet when an action plan for the next few days has been drawn up. This makes it easier to plan your shopping schedule, and there is less chance of having an extra snack.

For this technique, there are no strict restrictions on the choice of products, but by adhering to a healthy diet, it is easier to achieve your goal.

In addition, when you leave, it will be easier to switch to a normal diet, which will not bring extra pounds.

Contraindications for the 800 calorie diet

The weight loss complex is designed for a strong body without chronic diseases and eating disorders. Due to the extreme reduction in daily kilocalorie intake, cells literally starve and become depleted, eating themselves.

Therefore, the following method is prohibited:

• people with gastrointestinal problems;
• with kidney, liver or heart failure;
• for anemia, hypotension, anorexia;
• pregnant women and women during lactation;
• girls under 18 years of age (when the body has not yet formed).

How many calories can you burn during sports activities?

1. An hour of intense swimming can burn 500 calories.
2. 60 minutes of intense running - 600 calories.
3. When walking fast - up to 400 calories.
4. During dance classes - 250 calories.
5. When doing yoga - 300 calories.
6. If you ride a bike, you can lose from 250 to 500 calories.

Of course, these are statistical data, and you need to focus on your health status and the efforts made, which will allow you to lose weight without harm to your health! The data error may vary within 100 Kcal.

Advantages and disadvantages of the technique

Such a nutrition plan is dangerous for those who are used to working more than 8 hours, professional athletes or amateurs with daily strength loads.

During the program, it is better to give up alcohol and bad habits, establish a sleep schedule, and get plenty of rest. An 800 kcal diet is not suitable for men. Their daily intake is higher than that of women, so the minimum amount is 1000-1200 kilocalories.

The program is completed in case of any ailments, hungry fainting, dizziness, lack of concentration, a sharp drop in temperature and blood pressure.

Calories and weight loss

Any living organism requires a lot of energy to function successfully. Since people have not yet reached the level of enlightenment to take energy from the air and sunlight, they receive it through food. The amount of energy that can be provided by consuming a particular product is measured in calories. The amount of calories per day depends on many factors - gender, age, height, weight, muscle mass, level of activity. When calculating an individual norm, many professional nutritionists also take into account the state of the body and hormonal levels. Obviously, an athlete needs a huge amount of calories, so a menu of 600-800 calories per day will not satisfy his needs even in a minimal amount. On the contrary, a woman who dreams of losing weight and engages in physical activity no more than twice a week can calmly cut down her diet and expect positive results.

At the same time, to lose weight it is important to know not only the number of calories, but also the quality of the food entering the body. Otherwise, even eating 800 calories a day will not provide healthy weight loss if it consists of pizza and soda late at night.