For those who do not leave the office: a diet for sedentary workers with menus, reviews and results

A sedentary lifestyle, lack of physical activity, snacking on unhealthy foods on the go - all this is typical for a modern office worker. Breakfast is often reserved for a cup of coffee; during the day, fast food, flour products or dishes from delivery services predominate, but in the evening everything that is in the refrigerator within sight is eaten.

Because of this, office workers quickly accumulate fat deposits, which are difficult to get rid of, because one can only dream of playing sports with such a rhythm of work. If you are tired of seeing a fat person in the mirror, you can try to lose weight using a method created specifically for inactive people.

Diet for sedentary workers

Constantly sitting on a chair means little stress on the muscles, static tension in the spine, poor circulation, stagnation of intestinal contents, and as a result, constipation.

Few people go to the gym after work to train or walk home; many get into a car or public transport, going home to their favorite sofa. As a result of this lifestyle, cellulite, excess weight and health problems appear.

People engaged in mental work work mainly with their brains and a little with their hands - writing or typing on a computer. At the same time, the active consumers of energy are the brain and internal organs - the lungs and heart; all other organs are not particularly active, as well as the muscles.

The brain “eats” exclusively glucose, but fats and proteins are consumed inactively. Therefore, a low-carbohydrate diet is in no way suitable for a person of mental work, while restricting the intake of fats will only benefit the body.

However, carbohydrates should also be delivered to the brain evenly, without sudden jumps. If you indulge in light carbohydrates - sweets, sugar and cakes - glucose will penetrate into the blood in large portions and rapidly. Her brain won’t process all of it, which means some of it will be stored in reserve.

Another thing is complex carbohydrates: starch from cereals. It releases glucose slowly, allowing you to stay active and maintain strength. So an excellent breakfast for you would be muesli (preferably without additives or with a spoonful of honey), nuts, cereals, and a cereal side dish.

People who work in offices are not hardened enough, because they sit warm, without being exposed to sudden changes in temperature, fluctuations in air masses and precipitation. Therefore, they suffer from decreased immunity. In order for the proteins of the immune system to be renewed and to be sufficient, a supply of dietary protein is necessary - these are the building blocks from which immune proteins are built.

But excess protein will rot in the intestines due to inactivity and weak peristalsis. Therefore, limit your protein intake to a portion of about 100 grams - this is a small cutlet or chicken leg, a piece of fish. In this case, it is preferable to choose fish, lean meat or dairy dishes. Plant proteins are difficult to digest.

Choose vegetable fats, in combination with plant products. A vegetable salad dressed with a spoonful of olive or other oil is a great snack. In the morning, when you need to create an energy reserve for the day, you can eat a little high-quality butter. But it’s better not to eat spreads and various low-quality pseudo-oils in plastic trays at all.

Proper nutrition at work: what to avoid

It is so difficult to resist temptations in the workplace. What prevents you from leading a healthy life and feeling great in the office?

1. Lots of coffee and tea during the working day, as well as energy drinks. Remember that the norm is to consume less than 300 mg of caffeine.
2. Long periods between meals. May lead to gastrointestinal diseases.
3. Snacks, pies, fast food. Eating dry, unhealthy foods rich in carbohydrates and fats can lead to the development of diabetes mellitus and excess weight gain.
4. Large amounts of sugary foods to combat stress or feed the brain. It is better to get more energy by eating balanced meals throughout the day.
5. Constant presence in the office, sedentary lifestyle. The body does not receive enough sunlight.

General rules

A sedentary lifestyle requires you to monitor your caloric intake and overall balance of your diet.
Calorie content should not exceed the formula: 1 kg of weight × 1 hour × 1 Kcal. That is, if you weigh 70 kg, then your norm is 1680 Kcal. This is to maintain weight. And to lose weight, you need to reduce the calorie content of your diet.

It is advisable to reduce the caloric content of your diet not due to the size of portions (in this case, you will always feel like you are undernourished and remain hungry), but by choosing less calorie foods. For example, replace sandwiches and sandwiches with snacks with vegetables or fruits. As for cakes, avoid them altogether and get sweets from fruits or very light dairy desserts.

You also need to maintain the ratio of fats, proteins and carbohydrates. Protein should be 0.8 g per 1 kg of body weight (that is, a worker weighing 70 kg should eat about 56 g of protein per day), with half of it animal and half plant-based. Carbohydrates - 350-400 g, and sweets should account for no more than 10%, and it is best to completely exclude refined sugar from the diet. Finally, fats - 30-40 g per day, and half of this amount should be vegetable oils.

The basis of the diet should be vegetables, since they provide the greatest amount of nutrients.

Lastly, you need to eat good, healthy foods that will keep you healthy.

entrance and exit

To prevent sudden changes in diet from becoming stress for the body, you need to smooth them out with the right actions. You should not overeat on the eve of a diet, otherwise the first stage will pass without much benefit for both your figure and your health.

The transition should be gradual. Eliminate fatty, fried, smoked foods, fast food and alcohol from your diet, leaving all other foods in your diet unchanged.

Gradually reduce portions and introduce more fruits, vegetables, grains and dairy products into the menu, and give up on-the-go snacks. In addition to this, before starting a diet for sedentary workers, you need to cleanse the intestines with an enema or laxative.

Authorized Products

A sedentary diet includes:

1. Lean meats (beef, rabbit, chicken and turkey) prepared by boiling, baking or steaming. Such processing methods eliminate the use of additional fat. In addition, fats are not heat treated.
2. Any fish and seafood, which in most cases are low-calorie: squid, shrimp, scallops, mussels, crabs. They are prepared by boiling or baking. Fatty fish are included in the diet once a week.
3. Among the cereals, preference is given to brown rice, buckwheat, pearl barley, and whole oatmeal. Porridge is cooked with a minimum of salt and, if desired, with milk. Sometimes you can include wholemeal pasta in your diet.
4. Legumes - several times a week if tolerated. Their value lies in the content of vegetable protein and fiber. You can include various varieties of lentils, red beans, peas (including green ones), chickpeas and mung beans in your diet.
5. If working conditions allow, you can include first courses for lunch - vegetable soups, cabbage soup, borscht, cooked in low-fat broth or vegetarian.
6. Eggs or egg whites separately should be present in the diet daily. It is useful to supplement omelettes with vegetables, mushrooms and herbs. Grain bread instead of wheat, rye, yeast-free with bran and whole grain bread.
7. Vegetables and fruits up to 600 g per day. It is advisable to exclude or reduce the amount of potatoes from the diet. It is useful to add bran or flax seeds (sesame) to salads as another source of fiber. You can add seaweed to vegetable salads - a storehouse of microelements (iodine, cobalt, zinc, iron, potassium, bromine, manganese), vitamins (a, b, c, d, f), polysaccharides and folic acid.
8. Raw nuts and seeds up to 50 g per day.
9. Moderate fat content cottage cheese and fermented milk products. You can use low-fat sour cream when preparing dishes. It is better to choose natural cheeses (cheese, goat cheese) with low fat content. Yogurt can be used to season vegetable and fruit salads.
10. Cold-pressed vegetable oils for dressing salads: flaxseed, olive, sesame.
11. Green tea with lemon and ginger, herbal teas, water, rosehip infusion, various freshly prepared juices.

Table of permitted products

Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
greenery	2,6	0,4	5,2	36
eggplant	1,2	0,1	4,5	24
beans	6,0	0,1	8,5	57
zucchini	0,6	0,3	4,6	24
cabbage	1,8	0,1	4,7	27
broccoli	3,0	0,4	5,2	28
boiled cauliflower	1,8	0,3	4,0	29
bulb onions	1,4	0,0	10,4	41
carrot	1,3	0,1	6,9	32
cucumbers	0,8	0,1	2,8	15
salad pepper	1,3	0,0	5,3	27
radish	1,2	0,1	3,4	19
white radish	1,4	0,0	4,1	21
red radish	1,2	0,1	3,4	20
black radish	1,9	0,2	6,7	35
salad	1,2	0,3	1,3	12
beet	1,5	0,1	8,8	40
celery	0,9	0,1	2,1	12
soybeans	34,9	17,3	17,3	381
asparagus	1,9	0,1	3,1	20
tomatoes	0,6	0,2	4,2	20
Jerusalem artichoke	2,1	0,1	12,8	61
pumpkin	1,3	0,3	7,7	28
beans	7,8	0,5	21,5	123
garlic	6,5	0,5	29,9	143
lentils	24,0	1,5	42,7	284
spinach	2,9	0,3	2,0	22
sorrel	1,5	0,3	2,9	19
Fruits
avocado	2,0	20,0	7,4	208
oranges	0,9	0,2	8,1	36
pomegranate	0,9	0,0	13,9	52
grapefruit	0,7	0,2	6,5	29
pears	0,4	0,3	10,9	42
kiwi	1,0	0,6	10,3	48
lemons	0,9	0,1	3,0	16
mango	0,5	0,3	11,5	67
tangerines	0,8	0,2	7,5	33
nectarine	0,9	0,2	11,8	48
peaches	0,9	0,1	11,3	46
apples	0,4	0,4	9,8	47
Berries
gooseberry	0,7	0,2	12,0	43
Red currants	0,6	0,2	7,7	43
black currant	1,0	0,4	7,3	44
Mushrooms
mushrooms	3,5	2,0	2,5	30
Nuts and dried fruits
nuts	15,0	40,0	20,0	500
cashew	25,7	54,1	13,2	643
sesame	19,4	48,7	12,2	565
flax seeds	18,3	42,2	28,9	534
fenugreek seeds	23,0	6,4	58,3	323
sunflower seeds	20,7	52,9	3,4	578
Cereals and porridges
buckwheat (kernel)	12,6	3,3	62,1	313
oat groats	12,3	6,1	59,5	342
cereals	11,9	7,2	69,3	366
millet cereal	11,5	3,3	69,3	348
Raw materials and seasonings
honey	0,8	0,0	81,5	329
Dairy
skim milk	2,0	0,1	4,8	31
natural yogurt 2%	4,3	2,0	6,2	60
Cheeses and cottage cheese
cottage cheese 0.6% (low fat)	18,0	0,6	1,8	88
curd tofu	8,1	4,2	0,6	73
Meat products
beef	18,9	19,4	0,0	187
rabbit	21,0	8,0	0,0	156
Bird
chicken fillet	23,1	1,2	0,0	110
turkey	19,2	0,7	0,0	84
Fish and seafood
fish	18,5	4,9	0,0	136
squid	21,2	2,8	2,0	122
mussels	9,1	1,5	0,0	50
seaweed	0,8	5,1	0,0	49
Oils and fats
butter	0,5	82,5	0,8	748
linseed oil	0,0	99,8	0,0	898
olive oil	0,0	99,8	0,0	898
sunflower oil	0,0	99,9	0,0	899
Non-alcoholic drinks
mineral water	0,0	0,0	0,0
green tea	0,0	0,0	0,0

How to lose weight with a sedentary lifestyle

Problems with excess weight often arise in people who, due to work, spend a lot of time at computers in a sedentary position and lead a sedentary lifestyle. Usually these people eat snacks, which are not always healthy for the body. A special diet has been developed for them, which is simple and easy to use. You can take the products with you directly to work. The daily calorie content of the prepared diet is approximately 1000 calories. The menu is designed so that a person eats a varied diet and does not feel hungry. The feeling of fullness in this diet comes from the large number of vegetables on the menu. The prepared diet can be followed for one or even two weeks without harm to the body. A sedentary diet consists of four meals: breakfast, lunch, dessert and dinner. It is best to eat at the same time and strictly adhere to the required caloric intake. You can eat dessert at any time. Minor differences in the menu and product substitutions are permitted.

Fully or partially limited products

1. Fatty and fried foods that are high in calories.
2. Fatty pork, animal fats, duck, goose.
3. Baked goods, products made from puff pastry and butter dough, cakes, pastries with smoked cream, canned fish in oil, sausages.
4. Dairy products (cottage cheese, sour cream, cheese and cream) with a high fat content.
5. White rice, pasta, semolina.
6. Chocolate, ice cream.
7. Limit egg yolks and salt.

Table of prohibited products

Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Fruits
bananas	1,5	0,2	21,8	95
Berries
grape	0,6	0,2	16,8	65
Nuts and dried fruits
raisin	2,9	0,6	66,0	264
Cereals and porridges
semolina	10,3	1,0	73,3	328
white rice	6,7	0,7	78,9	344
Flour and pasta
pasta	10,4	1,1	69,7	337
Confectionery
jam	0,3	0,2	63,0	263
jam	0,3	0,1	56,0	238
candies	4,3	19,8	67,5	453
pastry cream	0,2	26,0	16,5	300
cookie	7,5	11,8	74,9	417
Ice cream
ice cream	3,7	6,9	22,1	189
Cakes
cake	4,4	23,4	45,2	407
Chocolate
chocolate	5,4	35,3	56,5	544
Raw materials and seasonings
mustard	5,7	6,4	22,0	162
mayonnaise	2,4	67,0	3,9	627
Dairy
milk 3.6%	2,8	3,6	4,7	62
milk 4.5%	3,1	4,5	4,7	72
cream	2,8	20,0	3,7	205
sour cream 25% (classic)	2,6	25,0	2,5	248
Cheeses and cottage cheese
cheese	24,1	29,5	0,3	363
cottage cheese 11%	16,0	11,0	1,0	170
cottage cheese 18% (fat)	14,0	18,0	2,8	232
Meat products
pork	16,0	21,6	0,0	259
pork liver	18,8	3,6	0,0	108
pork kidneys	13,0	3,1	0,0	80
pork fat	1,4	92,8	0,0	841
salo	2,4	89,0	0,0	797
beef liver	17,4	3,1	0,0	98
beef kidneys	12,5	1,8	0,0	66
beef brains	9,5	9,5	0,0	124
Sausages
smoked sausage	16,2	44,6	0,0	466
smoked sausage	9,9	63,2	0,3	608
sausages	10,1	31,6	1,9	332
sausages	12,3	25,3	0,0	277
Bird
smoked chicken	27,5	8,2	0,0	184
duck	16,5	61,2	0,0	346
smoked duck	19,0	28,4	0,0	337
goose	16,1	33,3	0,0	364
Fish and seafood
smoked fish	26,8	9,9	0,0	196
salted fish	19,2	2,0	0,0	190
Red caviar	32,0	15,0	0,0	263
black caviar	28,0	9,7	0,0	203
canned fish	17,5	2,0	0,0	88
cod (liver in oil)	4,2	65,7	1,2	613
Oils and fats
animal fat	0,0	99,7	0,0	897
cooking fat	0,0	99,7	0,0	897
Non-alcoholic drinks
instant coffee dry	15,0	3,5	0,0	94
black tea	20,0	5,1	6,9	152

Menu (power mode)

In each case, you need to select only one option. All salads are seasoned with vegetable oil or lemon juice. If the composition of the salad is not indicated, it means vegetable salad.

Breakfast options

• apple, 100 grams of milk oatmeal or buckwheat porridge,
• 10 any berries, two cheese sandwiches,
• two tomatoes baked with cottage cheese, bread,
• 80 grams of curd pudding with raisins and apples,
• 100 ml apple or orange juice, soft-boiled egg, cottage cheese sandwich,
• cheese sandwich,
• cereal with milk (30 grams),
• baked tomatoes, bran bread toast, homemade cheese (tablespoon),
• banana sandwich: two slices of bread, a banana, a teaspoon of honey, a tablespoon of yogurt or natural cheese.

Lunch options

• sandwich (chicken, cucumber and greens), 200 grams of lettuce, pear,
• sandwich (tuna, green onion and tomato), 150 grams of salad,
• 35 grams of pizza with cheese, lettuce, tangerine,
• 100 grams of salad (peas and ham), orange,
• 100 grams of salad (sweet peppers, tomatoes, feta cheese and ham), bread with cheese,
• 200 grams of salad (cucumbers, fresh cabbage, herbs and tomatoes), a ham sandwich,
• a large portion of salad, 200 grams of jacket potatoes, 125 grams of boiled beans or cheese, a glass of diet yogurt.

Dessert options

• 200 ml kefir,
• 40 grams of lemon pie,
• 4 baked apples,
• 5 strawberries,
• 3 apples stuffed with currants and honey
• peach (nectarine) slices, soft cheese.

Dinner options

• 150 grams of boiled tongue, 100 grams of salad, cauliflower, tomatoes,
• 150 grams of chicken breast with champignons, fresh vegetables,
• 200 grams of salad, 150 grams of vegetables baked with ham,
• 300 grams of salad, 70 grams of chicken breast, 75 grams of durum wheat pasta,
• 60 grams of boiled chicken with broth, 75 grams of pasta with tomato sauce, 100 ml of natural yogurt,
• two zucchini stuffed with rice, carrots and cottage cheese, 100 grams of salad,
• 90 grams of mashed potatoes, 100 grams of salad, 100 grams of boiled fish.

A sedentary diet suitable for all ages

In order to prepare this dish, we will need: eggs - 2 pcs. Beat eggs with milk, add broccoli, lightly salt, pour the resulting mixture into a greased frying pan, cook for 10 minutes over low heat. For this salad you need the following products: frozen seafood cocktail, a bunch of lettuce, cherry tomatoes - gr. Add seafood to boiling water, cook for about 7 minutes, then place on lettuce leaves, add cherry tomatoes, lightly salt and season with sunflower oil.

Lunch: — Diet okroshka gr.

Authorized Products

For x preparation you will need the following: chicken breast - gr. For the sauce: champignons - gr. Make minced meat from the breast, boil the rice, mix everything with the egg, add salt, roll into medium balls and place in a slow cooker. Snack: - Snowball ml - Kcal Result: Kcal. There are a huge number of all kinds of dietary dishes. The main rule of this diet is to limit yourself in the amount of food you eat.

Principles of nutrition

Of course, there are bans on certain types of products. For example, you should give up mayonnaise, replacing it with sour cream, and ketchup with tomato paste. For baking lovers, there are also many analogues of equally delicious dishes. If you cannot live without pizza, hamburgers, shawarma and the like, prefer to cook it all yourself, without unnecessary harmful additives.

Advantages and disadvantages

pros	Minuses
A balanced diet that is not harmful to health and can be used constantly. Small meals do not allow you to feel hungry, so overeating is impossible. Helps maintain weight at the same level, and if you increase physical activity, reduce weight.	It is difficult to eat frequently due to busyness. The absence of simple carbohydrates is not easily tolerated by the female half of society. Restrictions must be observed at all times.

Effective Diet Options

In this case, an example of several menus for a diet with a sedentary lifestyle is given with detailed recipes for consuming no more than 1200 kcal per day with a sedentary lifestyle. It is especially suitable for office workers, or those who simply do not enjoy intense physical activity, as well as those who do not want to give up tasty food, which distinguishes it from other types of diets. In order to adhere to such a diet, it is advisable to have a table scale, since the main emphasis is on the amount of food eaten.

Reviews and results

The technique effectively gets rid of excess weight, since the menu is not high in calories, and the body has to burn its own fat reserves to provide the body with energy for physical and mental activity.

Depending on the results, people following the sedentary diet have shared different reviews.

The girl Christina writes: “Working as an accountant did not go unnoticed for me - I gained 10 kg in a few years. I decided that I needed to change something, I saw this diet, and decided that it was perfect for me. “I withstood everything without breakdowns, lost 8 kg in a month, then for another month I denied myself harmful foods, so I reached the optimal weight.”

Another girl, Natalya, left the following review: “The diet is promising, but at first glance at the menu it becomes scary. And at second glance, everything is not rosy either - you constantly want to eat, you try to sleep more and drink a lot of water in order to somehow suppress your hunger. I broke down after the third week, lost 9 kg, but gained 3 back.”

Diet results:

A sedentary diet produces long-lasting results. The stated weight loss depends directly on your starting condition. Naturally, with slight excess weight, weight loss will be less significant.

conclusions

The sedentary diet will help those who are serious about getting rid of extra pounds. This is an irrational technique for rapid weight loss, so you need to constantly listen to your own well-being. You also need to take into account that all the results of a diet for sedentary workers are individual, so you should not be upset if you managed to lose less than others.

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