1300 calories per day. Menu for a woman in grams for weight loss for a week from the usual available products

Diets

July 5, 2021, 12:00

• The essence of the diet
• 1300 calorie diet from simple foods
• Basic Rules
• How to get out of a diet

Everyone wants to have a beautiful and fit body. Now there are many ways to lose weight that help achieve the desired result. For example, the Malysheva method, fasting days, etc. But one of the fastest and most effective ways is a 1300 calorie per day diet.

Basic principles of nutrition for 1300 kilocalories

To start the process of losing weight, more calories must be consumed than they come from food. However, too much nutritional deficiency will not only have a detrimental effect on health, but will also force the body, when transitioning to a normal diet of food consumption, to create reserves in the form of subcutaneous fat, returning lost kilograms in 3 times the amount.

1300 calories per day - a menu that is the golden mean for the average woman leading a normal lifestyle. This is exactly how much energy the body needs to function fully and create optimal conditions for the disposal of excess subcutaneous fat.

The duration of the diet depends on:

• initial weight;
• health conditions;
• ultimate goal.

It can vary from a week to a month. If the duration is more than 2 weeks, consultation with a nutritionist is required. Afterwards, you will need to return to a normal diet. You can switch to the “1300 kcal” diet again no earlier than after 3 months.

The basic principles of “Menu 1300” are:

• 5 regular meals a day. Preferably at the same time, with intervals between meals of 3-4 hours. If this condition is met, the digestive system will be ready at the right time and will ensure complete processing of what is eaten.
• Consumption of freshly prepared dishes from products that have undergone minimal heat treatment. It is better to choose delicate cooking methods: boiling, baking, steaming.
• Proper drinking regimen : you need to drink about 2 liters of liquid per day, giving preference to unboiled water.
• Exclusion from the diet of foods and drinks that contribute to the accumulation of subcutaneous fat.
• Consumption of large quantities (300 g or more) of seasonal vegetables and fruits. They contain the maximum amount of useful substances and are the main source of fiber, which improves intestinal function, maintains its normal microflora, and gets rid of toxins.

Particular attention is paid to the culture of eating: eating on the go, in a hurry, standing, in front of the TV or with a book in hand will not be beneficial. In this case, it is difficult to control appetite and the process of digestion and absorption of food will be difficult.

Efficiency of the method

As a result of reducing calorie intake, the following is observed:

• weight decreases to 3-4 kg per week;
• the functioning of the gastrointestinal tract improves;
• a nutritional culture is being formed, the main rule of which is the correspondence of the quantity and calorie content of food to the characteristics of the body and energy costs;
• vitality increases;
• there is a feeling of lightness in the body.

The habit of counting calories develops quickly. A slight feeling of hunger can cause a state of euphoria and high spirits.

Does PP help with weight loss?

Proper nutrition, including the 1300 diet:

• normalizes metabolic processes in the body;
• will accelerate the removal of toxins;
• will enhance the metabolism of subcutaneous layer cells.

A calorie deficit will force the body to more actively use internal reserves - to break down fat reserves. This will lead to gradual weight loss.

1300 calories per day (the menu for women is focused on weight loss) is not a therapeutic diet.

This diet is designed for healthy adult women whose excessive obesity is a consequence of:

• regular overeating;
• physical inactivity;
• stress eating habits;
• excessive love for sweets.

This method of getting rid of extra pounds is not applicable in the following cases:

• Obesity is excess weight, in which the BMI is greater than 30. This is a serious disease that cannot be treated with home methods: it requires the help of a doctor and a special medical diet.
• Situations where excess weight is a consequence and symptom of endocrine diseases of internal organs. In this case, treatment is required first, and then elimination of its consequences.
• Digestive problems that require exclusion from the diet of foods that form the basis of the “1300 kcal” menu or diseases for which large volumes of water cannot be consumed.
• Excessive physical or sports activity: a special sports diet will be required.
• Children's age (up to 18 years), when other criteria apply that determine normal weight and methods of its correction.

It is important to remember: even the most correct diets will not help if the requirements regarding proper diet planning, food intake, and methods of cooking are not met.

Don't expect instant results. Weight will decrease gradually: the optimal amount of weight loss for small (up to 10 kg) initial excess weight is 3 kg per month and 4-6 kg for significant (more than 30 kg) excess weight.

Subject to reasonable food consumption in the future, the lost kilograms will not return, and also:

• the skin will be cleansed;
• your well-being will improve;
• hair and nails will look healthy;
• the figure will become toned;
• unhealthy food cravings and the habit of overeating will disappear;
• the functioning of the digestive tract will improve;
• your emotional state will improve.

However, one should also take into account certain difficulties associated with the transition to dietary nutrition, which are inevitable in the first 1-2 days.

This is a constant feeling of hunger and deterioration in well-being, manifested by:

• weakness;
• rapid fatigue;
• attacks of dizziness.

Symptoms will disappear as the body adapts to the new conditions.

Is it possible to lose weight with its help, its effect on the body

On this diet, you can get rid of 2-3 kg in a week without excessive effort, and if you add physical activity, the results will be twice as high. In 12 days it is possible to reduce weight by 10-12%.

This type of weight loss is comfortable, without stress, hunger, or tedious workouts. Metabolism accelerates, the skin cleanses, and the general condition of the body also improves.

An incorrect exit from a low-calorie diet can lead to rapid weight gain, and if it is followed for a long time, activity may decrease, dizziness, and even fainting may occur.

Having adapted to such conditions, the body loses the ability to actively lose weight, so long-term fasting is not so effective.

Recommendations for preparing a diet

1300 calories per day - a menu for a woman that can be effective if you learn:

• properly plan your diet;
• calculate the calorie content of dishes;
• master the principles of combining various products, taking into account that the prepared food should be not only healthy, but also tasty.

You will also need to give up:

• Street food, popcorn, chips, salted nuts, sweet corn sticks. These products are instantly deposited as fat and have virtually no nutritional value.

• Alcohol in any form. It stimulates taste buds and causes unhealthy appetite, slowing down metabolism and causing swelling.
• Instant dishes: soups from concentrates, dry purees, noodles, which need to be filled with water. There is nothing beneficial for the body in them.
• Rich sweet products. They contain a loading dose of “fast” carbohydrates, which will immediately turn into subcutaneous fat.
• Fried foods oversaturated with fat and carcinogens. They are heavy on the stomach, increase cholesterol levels and create excessive stress on the pancreas, liver, and kidneys.
• Store-bought ketchups , sauces, mayonnaise. They are flavored with dyes, preservatives, are too spicy, and provoke overeating.
• Sausages and sausage products. They are usually made from third-rate meat of questionable freshness. The exception is homemade sausage.
• Smoked products , which contain a huge amount of carcinogens and other toxic substances previously contained in smoke.
• Sweets of all kinds . This product contains a huge amount of carbohydrates, which are converted into subcutaneous fat.
• Store-bought packaged juices and sweet carbonated drinks. They are high-calorie, nutrient-poor foods with a huge content of sugar and food “chemicals”.

All this must be replaced with natural products that do not create unnecessary stress on the digestive organs. They are easily digestible, will not slow down metabolic processes and will benefit the body, saturating it with substances necessary for normal functioning.

Namely:

Consumption of these products in the right quantities and in the right combination will allow you to develop an optimal diet in which they:

• will be beneficial;
• get rid of excess weight;
• strengthen the body;
• will allow you to enjoy your food.

Reviews

Check out reviews of the 1300 kcal diet:

Writes Anna, 24 years old: Well, I’ll write my review. I think that 1300 kcal is very little, but I liked the diet from Kostochka - it is very easy to tolerate and without hunger, since it contains a lot of protein and enough fatty acids, as well as a lot of salads and broth - all this is very satiating. I give myself 3 days a week with this caloric content, on the rest I eat everything, not counting calories - you know, in 2 weeks - minus a kilo!!! Considering that I’m not losing weight, but just want not to get fat, the result is a fire.

Writes Ivan, age unknown: The recipes are all delicious, but this menu is more suitable for women - a man can’t get enough of grass alone. I added 2 servings of prota and 150 grams of buckwheat to the diet (this is in dry form, when boiled it’s just a bowl), plus another 400 grams. chicken - happy as an elephant!!!

Writes aizima, 34 years old: This is a really surprisingly satisfying meal plan - it looks like it’s just grass and protein, but due to either oil or such a cool variety, there is absolutely no hunger. I sat on such a diet for a week, until I even got tired of it... In 7 days, minus 5 kilos (I weigh 70 kg with a height of 165, yes, I know, a cow). THANK YOU BONE WIDE!!!!!

Calorie calculation

1300 calories per day is a menu for a woman, which requires proper preparation. To do this you need to consider:

• meal times;
• composition of BJU in the products used;
• product compatibility.

Nutritionists recommend 5 meals a day.

Breakfast

The optimal time for the first meal is 7:00. There is a work day ahead and large energy expenditures, so breakfast should be high in calories. At the same time, excess calories are not needed, since it will force the body to spend energy on digesting food.

The optimal calorie content for breakfast is 30% of the daily requirement ; with a diet of 1300, this is 390 kcal.

Preference is given to foods rich in “slow” carbohydrates, protein, and fats:

• porridge;
• walnuts;
• eggs;
• cottage cheese.

Gradually absorbed, they will provide the body with energy for a long time, and will not be deposited as subcutaneous fat.

Morning snack

It is advisable to time it at 10:00, when the desire to snack becomes obsessive. The dish chosen is not too rich, but satisfying, preferably unsweetened. For example, a few nuts, 1 tbsp. natural yogurt, fresh vegetable salad.

Snacks account for 10% of the daily value (130 kcal).

Dinner

The main meal is at 13:00. It should be filling, but not overly filling.

The lunch menu includes:

• soups that improve bowel function;
• meat that gives energy;
• vegetables are the best helpers in digesting meat;
• porridge is a source of slow carbohydrates.

Lunch should account for 45% of the total calories (585 kcal).

Afternoon snack

It is advisable to have a low-calorie snack between lunch and dinner at 16:00. This way you can “deceive” your own body, get rid of the feeling of hunger and wait for dinner without obsessive thoughts about food. It could be an apple, 1 tbsp. freshly squeezed juice or low-fat yogurt.

An afternoon snack is 10% of the daily calorie intake (130 kcal).

Dinner

The best time for an evening meal is 19:00. The main thing is no later than 4 hours before bedtime. Large expenditures of energy are not expected, a night's rest is ahead, so you should limit yourself to a light and tasty protein dish. For example, boiled poultry with vegetables or another delicacy that is easy to digest and will provide the body with calories until the morning, eliminating night trips to the refrigerator.

Ideal dinner menu 1300 calories per day

Nutritionists allocate 30% of the daily calorie limit (390 kcal) to dinner. Before going to bed, you can drink 1 tbsp. low-fat kefir if you are worried about hunger.

Drinking regime

Proper water consumption is a prerequisite for a successful diet. The water must be unboiled, non-carbonated, purified using a filter and not containing any additives.

It is recommended to drink 1 tbsp.:

• immediately after waking up;
• half an hour before the next meal;
• before and after training;
• 1 hour before bedtime.

It is undesirable to consume water after or during meals, since it “washes away” important enzymes necessary for high-quality food processing from the walls of the stomach and intestines. This leads to an increase in the time required for its absorption.

Calorie content

The calorie content of a food product is the amount of energy that it is able to provide the body with the breakdown of the molecules that make up its composition. To calculate the calorie content of a specific dish, you will need a scale and a calorie table.

Knowing the weight of the dish and the calorie content of 100 g of product, you can calculate the desired value. Once the basic values ​​are stored in memory, it will be possible to determine calorie content “by eye.”

Product Compatibility

When creating a menu, you must remember that there are healthy and harmful combinations of foods. For the processing and assimilation of proteins, fats, carbohydrates, and fiber that are part of the food eaten, different enzymes are required.

These enzymes can:

• work parallel to each other - in this case the products are compatible;
• enter into a biochemical reaction, being neutralized and losing its original properties - if the products are incompatible.

Simultaneous consumption of incompatible products causes:

• slowing down the digestion process;
• feeling of heaviness;
• excessive gas formation;
• the appearance of new fat deposits.

The time interval between eating incompatible foods should be at least 3-4 hours.

And a little about secrets...

I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. Therefore, I chose a different method for myself...

Weekly menu with simple ingredients

For beginners, as well as those who don’t want to waste time counting calories, you can try the following menu for the week:

If you want to have something to eat after dinner, an additional light meal is allowed in the form of 1 tbsp. 1% kefir, apple, cup of herbal tea 1.5 hours before bedtime. These dishes will not add calories, but will eliminate the feeling of hunger and help you fall asleep faster.

Dish recipes

French tuna salad

Ingredients: four large tomatoes, fifty grams of arugula salad, canned tuna - two hundred grams, canned corn - one hundred grams, canned soybeans - one hundred grams, bell red pepper - one piece, olive oil - two tablespoons, salt.

Drain liquid from canned food. Break the tuna meat into small pieces. Peel the pepper and cut into rings. Tear the salad into pieces. Mix corn, tuna, pepper, arugula, soy. Stir and season with olive oil and salt. Cut off the tops of the tomatoes and scoop out the pulp with a spoon. Stuff the prepared tomatoes with the salad, cover with the tops and serve.

Currant soup with oat flakes

Red currants - one hundred grams, water - three hundred grams, sugar - thirty grams, potato starch - four grams, oatmeal - thirty-five grams.

The currants are washed, separated from the branches, mashed with a wooden grinder, poured with water and boiled. Then filter to separate the skin and change, add sugar and potato starch to the liquid and bring to a boil again.

Oatmeal flakes along with sugar, stirring, are heated in a frying pan until the sugar caramelizes and the flakes are lightly browned, placed in a vase and served with currant soup.

Salad with mushrooms and tomatoes

Ingredients: one hundred and fifty grams of canned mushrooms of your choice, three medium tomatoes, three medium onions, two tablespoons of olive oil, green peas, vinegar - one tablespoon, parsley, spices.

Cut the mushrooms into small slices, leave the small ones whole, cut the tomatoes into slices, chop the onion and add the peas. Stir, season with olive oil, vinegar and parsley.

How to get out of a diet correctly

1300 calories per day - menu for a woman with a maximum period of a month. After this, the body needs a 3-month break, during which the daily amount of kilocalories rises to normal volume (for the average woman - 2000 kcal per day). The diet is designed to maintain existing weight without allowing it to increase.

Incorrect exit from a diet often causes instant weight gain and overweight.

During the transition period, which will take 7-10 days, it is important to follow several rules to maintain the achieved result:

• You should not suddenly switch to large portions of food, even if we are talking about healthy low-calorie dishes. Their volume should be increased gradually.
• In the first days, it is necessary to increase the amount of food by introducing vegetable dishes into the diet. Later you can eat sweet fruits, cereals, meat, and vegetable oil.
• Particular caution should be exercised when introducing fatty and carbohydrate-rich foods into the diet.
• During the period of returning to normal nutrition, high physical activity is not necessary: ​​light morning exercises are enough. This will minimize the impact of stress that the body experiences at this time: after all, it again has to rebuild and get used to the new.
• Continue to eat 5-6 times a day and at the same time.
• The ban on large meals before bedtime is relevant.
• It is necessary to drink water in the same volumes as during the diet.

A “soft” diet with a menu of 1300 calories per day has a minimum number of dietary restrictions and is made up of easy-to-prepare, inexpensive and accessible products. It will ideally fit into the daily routine of a working woman, will not require painful fasting, and will allow you to safely and effectively lose excess weight, guaranteeing a long-term effect.

Useful tips

• Eat five times a day;
• Drink clean water from two liters;
• Eliminate alcohol and carbonated drinks from the menu;
• Prohibited: flour products, sweet and smoked foods;
• Steam cook;
• Avoid sugar and salt;
• Not suitable for people with gastrointestinal diseases;
• Consult your doctor;
• The diet is not recommended during heavy physical activity.

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