The 300 calorie diet was developed by American Martin Katan and is based on calculating the calorie content of dishes. Such a diet is considered strict, but a significant advantage will be the ability for a person losing weight to select the dishes they like, according to the calorie norm. It is difficult for the body to adapt to low-calorie meals, the body begins to sharply lose excess water and kilograms.
- We recommend reading: diet for 200, 400, 500 and 600 calories per day
On average, when eating a 300-calorie diet, people lose up to 10 kg in 21 days.
The essence of the diet
Every person knows that in order to lose weight, it is necessary to consume the amount of food per day that can ensure normal functioning of the body and not only not gain weight, but also lose weight.
To calculate the recommended amount of calories to stay in shape, you need to use the formula: subtract 105 from your height in cm and multiply by 30.
The resulting number: the number of calories the body needs to avoid gaining extra pounds. To lose weight, the amount of calories for someone losing weight is reduced. At the same time, it is recommended to take into account both a person’s lifestyle and energy costs. The diet is carried out according to 2 options.
Method 1
In the first three days we eat 300 calories, for the next three days we eat 600 calories per day. From the eighth to the fourteenth day, the diet will be 900 calories, in the next three days we again reduce the calorie content to 300, and for the final three days of the diet we slightly increase them to 600. Such a diet and calorie ladder does not allow our body to adapt, so weight quickly decreases.
Method 2
In the first three days we eat 300 calories, the next three days we eat 500 calories per day. From the eighth to the fourteenth day, our diet will be 700 calories, in the next three days we again reduce the calorie content to 300, and for the final three days of the diet we slightly increase them to 500.
Meals for 50 days
The classic ABC diet lasts 50 days. 50 days will not only allow you to lose excess fat, but also reduce the size of your stomach. Within 50 days a person gets used to eating small portions of food. The intestines are cleansed of toxins and other harmful substances. The table shows the calorie graph for all 50 days.
To ensure a successful diet, it is recommended to always count calories. Read the calorie content of foods on labels and in special tables that can be found on the Internet.
Approximate daily nutrition for 100 calories
When dieting for 50 days, it is recommended to follow the following menu, containing 100 calories:
- Have breakfast with half an apple and water;
- Have lunch with half an apple and water;
- Have one cucumber for dinner.
Thus, you will eat 40 kcal for breakfast and lunch, and only 20 kcal for dinner.
Approximate daily nutrition for 200 calories
- Have breakfast with unsweetened coffee and a slice of black bread (40 kcal).
- Lunch on a large 100-calorie apple and water.
- Dine with boiled carrots without adding oil and unsweetened tea (60 kcal).
Approximate daily nutrition for 300 calories
A diet for 50 days at 300 calories per day is as follows:
- Have breakfast with one medium apple and unsweetened coffee;
- Have lunch with boiled cabbage and a salad of cucumber, tomato, and onion. Season the salad with a teaspoon of sour cream;
- Dine on tuna and baked onions with greens.
For breakfast and lunch you will eat 70 kcal, and for dinner 100 kcal.
Approximate daily nutrition for 400 calories
- Have breakfast with 30 grams of muesli and a glass of milk.
- Have lunch with boiled chicken fillet with lettuce leaves and canned peas (15 grams).
- For an afternoon snack, eat one apple.
- Have hard cheese and unsweetened tea for dinner.
Approximate daily nutrition for 500 calories
- Have breakfast with a fried egg, a slice of black bread with jam and unsweetened tea.
- Have lunch with a beef cutlet, boiled buckwheat, fresh cucumber and orange juice.
- For an afternoon snack, eat some strawberries with unsweetened green tea.
- Dine on a baked apple, low-fat cottage cheese with honey.
When creating the ABC diet menu for 50 days, be sure to monitor the caloric content of foods and consult a nutritionist. Also, do not forget to take into account your preferences and wishes - which products you like most. Those foods that you don't like should not be eaten for the sake of dieting. There will be no benefit from them.
It is important to eat a lot of vegetable and fruit dishes so that the body receives the necessary vitamins when losing weight.
Grocery list
In order not to feel hungry, the diet must contain protein, for example, boiled chicken or fish, egg white, cottage cheese with low fat content. Smoked meats, sausages, bread, potatoes in any form are necessarily excluded.
In order not to invent a menu every day, it is easier to create it for the week, alternating several simple low-calorie dishes.
With this diet, you need to drink a lot of fluid, it will help dull the feeling of hunger and remove excess toxins from the body. Melt water is perfect. It is not recommended to drink alcoholic beverages during the period of weight loss, because drinking a glass of wine or beer once a week can negate all your efforts in 7–8 days. If a person who decides to lose weight gets sick, then the minimum calorie intake is raised to 500.
The diet allows you to eat almost anything, the main thing is that the dish is not overly salty or spicy and is within the required calorie threshold.
ABC diet for 30 days
The ABC method, designed for 30 days, is intended for people who, in addition to diet, engage in sports (aerobics, fitness, etc.). Its calorie content is slightly higher, because the body needs energy to train muscles. But you can use this diet without going to the gym - if you find it difficult to stick to the 50-day method.
The diet must begin with a fasting “hungry” day (it is better if it is a day off, for example, Sunday). Next, the daily calorie content should be as follows:
First week
- Monday – 850 kcal;
- Tuesday – 800;
- Wednesday – 750;
- Thursday – 700;
- Friday – 750;
- Saturday – 800;
- Sunday – 850
Second week
- Monday – 750;
- Tuesday – 700;
- Wednesday – 650;
- Thursday – 600;
- Friday – 650;
- Saturday – 700;
- Sunday – 750
Third week
- Monday – 650;
- Tuesday – 600;
- Wednesday – 550;
- Thursday – 500;
- Friday – 550;
- Saturday – 600;
- Sunday – 650
Fourth week
- Monday – 550;
- Tuesday – 500;
- Wednesday – 450;
- Thursday – 400;
- Friday – 450;
- Saturday – 400;
- Sunday – 550
The last 30th day you need to fast (as on the first day).
Try to make a diet of vegetables, fruits and protein. Protein is especially important - it prevents the loss of muscle mass, which means that you will lose weight only by burning fat.
Menu for every day
For meals, it is easy to prepare boiled rice with vegetables and soy sauce. This dish will be low in calories and is perfect for a person who is constantly short of time. Simply boil 100 grams of cereal, season with a spoonful of soy sauce and add boiled or steamed vegetables. A good option would be an omelette made from three egg whites with mushrooms (honey mushrooms or champignons) and tomatoes.
For a 300 calorie diet, eating apples is a good choice. 800 grams of fruit contain only 300 calories; they are included in the norm for this diet. At lunch, it is recommended to supply the body with protein and fructose by drinking 2 glasses of kefir with 1% fat content or fermented baked milk. And after the fermented milk product you can eat a pear or an apple.
Diet pancakes
Pancakes for breakfast are a great option (see 7 Breakfasts for Pancake Lovers for a few recipes). The secret to the low calorie recipe for these pancakes is the absence of traditional flour. We will need:
- almond flour - 3 cups
- flax seeds - 1 tbsp. spoon
- salt - 1/2 teaspoon
- soda slaked with vinegar - 1/2 teaspoon
- eggs - 3 pcs.
- milk - 3/4 cup
- olive oil - 2 tbsp. spoons
In a small bowl, mix salt, baking soda, flour, and flax seeds. In a large bowl, whisk together the milk, eggs and butter. Gradually add flour to the milk mixture, stirring thoroughly. You can adjust the consistency with milk. Heat and grease a frying pan and bake the pancakes for two minutes on each side (or until bubbles appear around the edges).
Let's do the math : the mixture makes about four pancakes, each containing 160 calories. So I recommend eating one for breakfast, supplemented with yogurt, cottage cheese, syrup or your favorite fruit.
Dish recipes
Yogurt sauce
For people who suffer without fatty sauces, the article provides a recipe for a yogurt-based sauce. To prepare this sauce we will need: a glass of low-fat yogurt, a tomato, one cucumber and herbs. Chop the greens, grate the vegetables and add to the yogurt. Mix everything thoroughly. The diet allows you to replace yogurt with cottage cheese without large grains.
Cheese soup
Cheese soup is also perfect for your diet. This light dish will help diversify the menu, as evidenced by positive reviews about the lightness and pleasant taste of the dish. To prepare it we need 3 potatoes, 300 grams of zucchini, 2 carrots, bell pepper. Vegetables are boiled until tender and chopped in a blender. Pour the puree into a saucepan and place on low heat. Season the vegetable puree with one hundred grams of processed cheese, add salt and pepper. The soup is brought to a boil. The dish is ready, its calorie content is 30 calories per 100 grams of product.
Buckwheat pancakes
For a 300 calorie diet, you can prepare buckwheat pancakes. To do this, mix boiled cereal (300 grams) with 250 grams of kefir, add salt, and add slaked soda on the tip of a knife. Break an egg into the buckwheat-milk mixture and add 10 teaspoons of wheat flour. Fry the pancakes in a frying pan on both sides until they are browned. It is recommended to serve low-fat sauce as a sauce.
Fruit and vegetable salad
And as a dessert, a person who is losing weight should treat themselves to a salad of fruits and vegetables. To prepare, we need 200 grams of apples, the same amount of pears, half a kilogram of pumpkin, lemon zest and 100 grams of ripe plums. Fruits and vegetables are finely chopped and flavored with lemon juice. You can sprinkle a little powdered sugar on top of the salad if it seems sour.
What to snack on under 200 kcal?
What to snack on without harming your figure is a question most likely asked by any person who adheres to the principles of proper nutrition. It's no secret that to maintain a healthy and beautiful body, nutritionists recommend eating three times a day and having a couple of snacks during the day. The first snack can be between breakfast and lunch, and the second between lunch and dinner. Also, if you feel very hungry in the evening, and sometimes it happens that you can’t even sleep because of hunger, you can have a snack before bed. The recommended calorie content of a snack should not exceed 200 kcal, otherwise you will not want to have a full lunch or dinner, and it is not advisable to skip meals.
What to eat without harming your figure? The Calorizator website team has prepared for you a selection of simple and tasty snacks that you can easily take with you to work or have a snack at home.
Cottage cheese with fruits or berries
Of course, cottage cheese comes first on the list of healthy snacks. Choose cottage cheese with up to 5% fat content, but do not take completely low-fat. Nutritionists say that there is nothing healthy in it, and to improve the taste, starch, improvers and stabilizers are often added to low-fat cottage cheese. If you can't eat just cottage cheese, add an apple or other not very sweet fruit or berries to it. If you spend a little time, you can bake the apple and cottage cheese in the oven, then you will get not only a snack, but also a dessert. The calorie content of such a snack weighing as much as 250 grams will be approximately 160-170 kcal.
Avocado toast
Avocado toast can be a very tasty snack option. To do this, spread or cut 40 grams of avocado on whole grain bread and, for beauty, add cherry tomatoes, cut into halves or quarters, about 50 grams. You can add salt and pepper to taste. This snack is most convenient to make at home. It takes a minute to prepare, but it turns out very tasty! The calorie content of the snack is 162 kcal, but may vary slightly depending on the calorie content of the bread.
Carrot salad with nuts
Sometimes, for a snack, you want something simple, light and bright. Fresh carrot salad with nuts and yogurt is ideal. You can prepare it in advance and take it with you in a container to work. For one snack, grate 150 grams of carrots on a coarse grater, add a couple of spoons of 2% fat Greek yogurt and some walnuts - 10 grams. The calorie content will be about 145 kcal. The same salad can be prepared from beets and cabbage.
Boiled eggs
If you don't feel like cooking anything, keep a couple of hard-boiled eggs in the refrigerator. This is a great snack. In a couple of pieces, only 176 kcal. Lots of protein and vitamin D.
Protein cocktail
If you exercise, you need to have something to eat after your workout. This snack should be high in protein to close the metabolic window. It is not always convenient to carry lean baked and boiled meat in containers; this is where a protein shake comes to the rescue. Now there is a huge selection of them on the sports nutrition market. Choose the one that suits your taste, be sure to pay attention to KBJU. And follow the recommended amount, which is usually indicated on the packaging. One serving usually contains 20-30 grams of protein powder. For a snack, we made a double portion (40 grams of protein) and, if you mix it with water, the calorie content of one such cocktail will be 170-180 kcal, depending on the protein (calorizer). And protein satisfies hunger well. In addition, it helps curb sugar cravings because manufacturers make the protein taste as pleasant as possible.
Tuna sandwich
An excellent and quick snack option can be delicious sandwiches made from whole grain bread with tuna in its own juice. Preparing them couldn't be easier: simply place pieces of tuna on a slice of whole grain bread. Or you can not cook at all, but simply eat tuna as a bite with bread or even without it. Calorie content of 2 sandwiches (30 grams of bread + 55 grams of tuna) – 114 kcal. For beauty, you can add greens to your sandwiches; they won’t add calories, but will look appetizing. Just don't confuse tuna in its own juice with tuna in oil. The calorie content of tuna in oil is very high.
Cheese with olives
A few slices of your favorite cheese can also be a worthy snack. And if you supplement them with olives, the snack will turn out bright and tasty. Take about 30 grams of Tilsiter cheese and 7 olives, place them on a plate or make a canapé. To this very simple appetizer, depending on your mood, you can add any fresh vegetables: cherry tomatoes, cucumbers and bell peppers. The calorie content of cheese and olive canapés is 170 kcal. The only thing is that cheese and olives contain salt and the snack will be salty and can retain water in the body.
Nuts
It is convenient to snack “on the go” and “on the run” with nuts. In any supermarket you can buy a mixture of nuts or some individual favorite type of nuts. Just always read the ingredients, often a lot of salt is added to the nuts or they are coated with sweet glaze. The best choice would be to buy nuts in bulk at the market and make your own nut mix. Take it with you to work and on the road in a small zip bag or container. The recommended daily intake is 20 grams of nuts per day, which is only about 100 kcal, depending on the nuts. Nuts are tasty and filling, they are easy to overeat and not even notice, so before snacking on nuts, it is best to weigh them.
Fruit and berry smoothie
A liquid snack is also a snack! If you're away from home all day and can't sit down and have a snack, it's very convenient to pour a smoothie into a bottle and drink it throughout the day. The ingredients for a smoothie can be very different. In the summer, you can use any seasonal berries and fruits for smoothies (calorizator). And in winter, excellent thick smoothies are made from bananas. For example, you can make a smoothie with banana and kiwi. For one serving, take 1 frozen banana, 2 kiwis and add a little low-fat cottage cheese (50 g cottage cheese 2%). Then beat everything with a blender until smooth. Banana adds sweetness, kiwi is refreshing, and cottage cheese provides additional protein. This snack is filling and tasty. Its calorie content is 204 kcal per serving.
Dried fruits with dairy products
Don't ignore dried fruits! They carry a lot of benefits. A very tasty snack is Greek yogurt with dried apricots. Greek yogurt can be purchased at almost any store, and a small bag of dried apricots can be carried in your purse just in case. A standard jar of 200 grams of yogurt and 5 pieces (30 grams) of dried apricots is 196 kcal.
When compiling a menu and calculating the daily norm of KBJU, do not ignore snacks, they are very important for the normal functioning of the digestive system. Of course, if you leave everything to chance, you can eat a lot of unnecessary things, so it is advisable, at least for the first time, to weigh all foods and record them in a calorie analyzer in order to maintain slimness and beauty.
Author: Elena Sh. (especially for) Copying this article in whole or in part is prohibited.
Useful tips
- To make it easier to adjust the menu and count calories, you should not eat in restaurants and catering establishments. Dishes prepared in this way are difficult to calculate by the number of calories, which is confirmed by reviews of those losing weight;
- To make calculations more convenient, you can use special tables indicating the calorie content of foods;
- With a properly selected menu, you will not feel hungry. The diet involves the use of vitamins;
- If you purchase ready-made food due to a lack of time, then it is better to take dishes with the indicated calorie content on the label;
- The diet suggests that the last time you eat should be no later than 3-4 hours before bedtime. The diet is not recommended for nursing and pregnant women.
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Light diet option
The ABC diet with the light option, designed for 30 days, is difficult to maintain. Light has contraindications - the diet cannot be followed by people who have stomach problems.
The entire light diet consists of 30 days, but you don’t have to follow it until the end. Also, the light diet can be repeated no more than once every two years. After its completion, it is recommended to slowly increase the daily caloric intake. If you immediately eat everything, the lost kilograms will come back within 30 days.
The calorie content of foods for the light diet for 30 days can be found on the Internet. The last day of the diet should end with fasting.
After a month of following the diet, you will be able to get rid of 8–15 kilograms. To maintain your results, try to eat a healthy and balanced diet. For example, you can continue to follow the Minus 60 system with Ekaterina Mirimanova. You can find out more about it on the Internet.
Eat a 300 calorie dinner. 3 Dinner Recipes for Only 300 Calories!
Tired of unhealthy junk food? There is an excellent solution to get rid of self-torture. Just prepare an easy, tasty and dietary dinner.
Green cream soup
For 2–3 servings:
- 400 g frozen green peas
- 200 ml 10% cream
- 1 handful of mint leaves
- 1 handful of parsley leaves
- Salt - to taste
What to do:
- You need to boil the peas in slightly salted water; when they are cooked, drain the water, leaving about a glass in the saucepan.
- Use a blender to grind the peas and herbs, then add the cream and water and mix again.
- It is necessary to adjust the thickness of the soup when adding water. The soup should turn out like thick sour cream.
- You need to taste the finished porridge. If there is not enough salt, add the required amount to the puree. Then garnish the portions with delicious natural yoghurt.
Per serving: 200 kcal.
Tuna and spinach salad
For 2–3 servings:
- 50 g spinach
- 1 boiled egg, finely chopped
- 1 cup whole wheat pasta, cooked
- 1 can canned tuna, in its own juices
- 1 tbsp. l. mayonnaise
- 1 tbsp. l. Dijon mustard
- Fresh dill
- Salt and pepper - to taste
What to do:
- In a salad bowl, mash the tuna with a fork, add eggs, pasta, chopped dill, mayonnaise and mustard.
- Salt and pepper the future salad and mix well.
- Serve with spinach leaves on top.
Per serving: 290 kcal.
Omelette with vegetables and bean sauce
For 1 serving:
- 2 eggs
- ½ tomato, diced
- ½ hot pepper, finely chopped
- ½ small onion, chopped
- 1 tbsp. l. milk
- 2 tbsp. l. canned beans in tomato sauce
- 2 tsp. vegetable oil
- Salt, pepper - to taste
- Fresh cilantro - to taste
What to do:
- Heat the oil in a frying pan and fry the onion until soft.
- Add the tomatoes, and in the meantime, whisk the eggs, milk and spices in a bowl.
- Pour the egg mixture over the vegetables in the frying pan, cover with a lid and make the sauce.
- Mash the beans with a generous amount of tomato sauce, mix with finely chopped hot pepper and cilantro.
- Place the finished omelette on a plate, add bean paste next to it and enjoy.
Per serving: 300 kcal.
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