A diet with an accurate count of daily calories consumed is a strict method for losing weight. You can consume no more than 1400 kcal per day. It will help you lose five kilograms a month without heavy training and fasting, and will not harm your health. A properly composed weekly menu of healthy foods helps you lose weight and maintain normal weight.
- We recommend reading: diet for 1300 and 1500 calories per day
The essence of the diet
A healthy lifestyle means a balanced diet. The key point is the caloric content of a serving.
In pursuit of quick results, many exhaust themselves with hunger strikes and hard training. After such self-abuse, your body returns the deficiency of nutrients and stores it for use. Lost kilograms quickly return. This diet is stressful, and you will even begin to gain weight.
The speed of weight loss varies from person to person; some lose weight quickly, others slowly. If you had an unbalanced diet before starting the diet, the results will be significant.
Is your initial weight fifteen to twenty kilograms higher than normal? Then you need to lose weight under the supervision of a doctor.
The diet is balanced, you will receive the required amount of proteins, fats, carbohydrates, vitamins and microelements. It is important to eat five times a day.
The goal is safe weight loss without harm to health.
Follow the menu strictly. Do not consume additional products other than tea and coffee without sugar, water and juices. The diet allows alternating week after week, for example, with a diet of 1800 calories, for three to four months.
The diet is safe, but it will take some effort. It was developed taking into account the energy costs of people engaged in mental work. Not recommended if you are engaged in heavy physical labor or sports. For continuous use, the diet must be changed; add new dishes to the menu every week. Make your diet as varied as possible.
The basic principle of the diet is a variety of diet, but in smaller quantities. This will allow you to lose weight without compromising your health.
Menu for 1500 kcal per day with recipes for the week. Diet Requirements 1500 Calories
Nutritionists convince that a person should consume 2000-2500 calories daily. This indicator depends on weight, gender, lifestyle, health, age and other characteristics. If the average person reduces the value of their diet to 1,500 calories, they will begin to lose weight. In general, this diet is based on this statement.
As a rule, you can lose weight by reducing the calorie content of the menu to this indicator without even making adjustments to your diet. But in order for the “1500 calorie” diet to be as effective as possible and not cause harm to health, it is recommended to rearrange your menu in a certain way.
It is worth limiting your fat intake. It is better to avoid lard, mayonnaise, fatty sauces and their other “friends” altogether. However, a small amount of fat, especially unsaturated fat, should be left in the diet. Every day you are allowed to consume up to 20 g of nuts and up to 2 tbsp. l. vegetable oil.
It is advisable that 50% of your menu consist of complex carbohydrates, as they take the longest time to be processed by the body. About 20% is allocated to low-fat protein foods and up to 30% remains fat.
Recommended carbohydrate foods include: - rice (preferably brown), buckwheat; - solid pasta; - whole grain, bran bread; - various vegetables (but potatoes should be a rare guest on your table); - fruits and berries (except bananas, melons, grapes).
Protein products that are worth making friends with: - various fish (except salmon, herring, sturgeon); - lean meat (chicken breast, rabbit, veal, turkey); - eggs; - low-fat dairy and fermented milk products without various additives.
As for liquids, in addition to plain water, emphasis should be placed on tea and herbal infusions (try to drink everything without sugar).
During the “1500 calorie” diet, in addition to the already mentioned fatty foods, it is recommended to completely avoid all kinds of sweets, white dough, alcohol, fast food and other high-calorie foods.
It is recommended to eat meals in fractions. Eat at least 4 times a day (or better - 5). You need, as always, to drink 1.5-2 liters of clean water. It is recommended to eat food that contains a large amount of carbohydrates before 16-17 hours. And you should not eat food immediately before bed. On the 1500 calorie diet, you can lose weight for as long as it takes to achieve the desired result.
Menu for three days
The 1400 calorie menu option will help you plan your schedule. Simple, healthy dishes will help save time.
First day
Second day
The third day
PP menu for the week 1500 kcal. Sample menu for a week with a daily calorie content of 800 calories
When eating 800 kcal per day, 3 meals a day are provided, no snacks. Cook vegetables and meat without oil. You can stew, steam and bake. Dairy products are low-fat or low-fat.
The PP menu for weight loss for a week at 800 kcal per day is suitable for those who lead a sedentary lifestyle or cannot have a snack every 2-3 hours.
| Monday | Morning 249 kcal | 101 g cottage cheese |
| Day 299 kcal | 201 g vegetables + 2 eggs + drink | |
| Evening 249 kcal | 299 g vegetables + 1 egg + glass of kefir | |
| Tuesday | Morning 249 kcal | 149 g cereal with milk |
| Day 299 kcal | 249 ml soup + unsweetened coffee with milk | |
| Evening 260 kcal | 305 g vegetables +99 g red meat + glass of milk | |
| Wednesday | Morning 249 kcal | 125 g salad |
| Day 299 kcal | 203 g stew + 154 g chicken meat | |
| Evening 259 kcal | 148 g fish, stewed with vegetables | |
| Thursday | Morning 249 kcal | Repeat menu from Monday |
| Day 299 kcal | 230 g salad + 2 boiled eggs | |
| Evening 239 kcal | 208 g stew + 154 g boiled meat | |
| Friday | Morning 249 kcal | 106 g cottage cheese with sour cream (20%) |
| Day 299 kcal | 204 g green borscht | |
| Evening 244 kcal | 154 g cottage cheese + 1 glass kefir with ½ tbsp. l. Sahara | |
| Saturday | Morning 249 kcal | Repeat Tuesday breakfast |
| Day 299 kcal | 249 g borscht according to PP + 3 rye bread with curd cheese, tomato and herbs 70 g | |
| Evening 248 kcal | 205 g turkey and buckwheat hedgehogs + a glass of kefir | |
| Sunday | Morning 249 kcal | 215 g omelet with cheese, tomato and herbs |
| Day 299 kcal | 230 g stew without potatoes + 143 g chicken fillet + unsweetened coffee | |
| Evening 240 kcal | 152 g meat + 201 g vegetables + glass of milk. |
Dish recipes
Pea soup
For the recipe you will need: half a glass of peas, four potatoes, one onion, one and a half glasses of water, olive oil, one tablespoon for frying onions, herbs, pepper.
Soak the peas in water overnight. Prepare the noodles. Take half a glass of flour and mix with three tablespoons of olive oil, add one spoon of water, leave for forty minutes to swell.
Roll out the dough thinly and cut into strips, dry in the oven. Boil the swollen peas until half cooked, do not drain the water, add fried onions, chopped potatoes, noodles, and pepper. Cook until fully cooked. Bon appetit!
Zucchini soup
Required: half a kilogram of zucchini, one hundred grams of butter, thirty grams of green onions and flour, one liter of water and two hundred grams of milk, eighty grams of rice and one hundred and fifty grams of sour milk, one egg and greens.
Peel and cut the zucchini and onion into cubes, add flour and fry. Then add water and milk, add rice and cook for fifteen to twenty minutes. Season the soup with sour milk, chopped boiled egg, and herbs. The soup is ready!
Cabbage and carrot salad
Ingredients: three hundred grams of cabbage, one hundred and fifty grams of carrots, five tablespoons of low-fat sour cream. Chop the cabbage and mash with your hands until the juice appears. Grate the carrots. Stir and add sour cream. Simple and useful!
Salad – beef with rice
You will need: two hundred grams of beef and low-fat sour cream, one hundred grams of rice, four eggs, two onions, one hundred grams of cheese, two tomatoes and fifty grams of butter, herbs.
Boil beef, rice, eggs separately. Cut into small slices: beef, eggs, onions, tomatoes. Freeze the butter. Grate the butter and cheese. Place a layer of meat on the bottom of the dish and brush with sour cream. Then add onion and rice, coat with sour cream again. Next are eggs, butter, cheese. Coat the top of the salad with sour cream and garnish with herbs and tomatoes.
Cucumber salad with radishes
Ingredients: two medium cucumbers, a bunch of radishes, juice of one lemon, one hundred grams of cheese, greens. Finely chop the cucumbers, grate the radishes, mix and season with lemon juice. Sprinkle grated cheese on top and decorate with herbs.
1500 calorie menu with simple ingredients. Ready-made healthy nutrition menu for 1500 kcal for a week
Well, now, as they say, from words to deeds - catch an approximate diet of 1500 for a week with the amount of food in grams and an indication of the KBJU.
As soon as you understand the principle, get used to the multiplicity and volume of portions, you will be able to compose a continuation yourself.
The first day
Well, with the beginning of a new life!
Breakfast
Oatmeal with berries, cottage cheese, coffee or tea, of course, without sugar. Add stevia in powder or liquid form to your oatmeal.
In general, stevia powder is an excellent saxam that you can add to any dish. There are no calories in it, it’s natural and it’s a real lifesaver when you want something sweet.
.
It’s easy to cook porridge: 3 tbsp. Bring the flakes to a boil in a glass of a mixture of water and milk (50/50), add a little salt, stir, turn off.
After 10 minutes you can eat (read more recipes here).
Then add a small handful of any berries (can be frozen, for example, raspberries), a full tablespoon of cottage cheese, sugar and the yummy is ready!
Here we talk about why there is protein (cottage cheese) in the morning, what food is ideal to start the day, etc.)
KBJU: 316 kcal/15.9 g protein/8.2 g fat/44 g carbohydrates (then there will be just numbers)
Snack
Delicious gelatin curd dessert with fruit (a whole serving - 300 g!), tea
KBZHU: 265/28/2.4/33
Dinner
Chicken broth with noodles and egg, (300 gram serving), a piece of bread (half black).
Prepare the soup from half of what is indicated on the website - enough for one person for 2 days.
KBZHU: 286/ 16.1/ 3.6/ 47
Snack
Banana smoothie with milk and oatmeal (300-350 ml), 4 walnuts
KBZHU: 330/10.3/13.5/34
Dinner
300 g of stewed fish with onions and carrots in cream (here is the first recipe), 200 g of salad from any fresh vegetables, seasoned with 1 tsp. vegetable oil
KBZHU: 330/55/5/15
Total for the day: Proteins 125.3 Fats 32.6 Carbohydrates 180. Calories (or rather kcal) - 1527 B-J-U: 33% - 19% - 48%
Day #2
It’s still a little difficult, but you’re not hungry, are you?
Breakfast
Oatmeal with banana and chocolate as described here.
Coffee\tea, a piece of low-fat cheese, for example, suluguni (25% fat) - 30 g
KBZHU: 357/15/9/56
Snack
Spicy pumpkin baked with herbs (300-350 g). Green tea.
KBZHU: 210/8.8/15.8/28.5
Dinner
Yesterday's leftover chicken broth with noodles and egg, (300 gram serving), a piece of bread (half black). Remember when we immediately prepared for 2 days?
KBZHU: 286/ 16.1/ 3.6/ 47
Snack
200-250 g of cottage cheese with a good handful of any berries (don’t forget about stevia powder for sweetness), coffee or tea.
KBZHU: 347/ 34.2/ 18/ 10
Dinner
A serving (about 250 g) of stewed fish with vegetables, like here, a salad of any fresh vegetables (100-150 g), seasoned with 1 tsp. vegetable oil.
KBZHU: 208/ 30/ 5/ 17
Total for the day: Proteins 104 g Fats 52 g Carbohydrates 167.6 g and 1408 kcal B-J-U: 27% – 30% – 43%
Day #3
For today, make liver pate according to one of the recipes described here. It will last for 2-3 days.
Breakfast
Oatmeal with berries, cottage cheese, coffee or tea
KBZHU: 316/15.9/8.2/44
Snack
Sandwiches with pate (three loaves or slices of bread, each with 1 tablespoon of pate), tea.
KBZHU: 244/24/5.2/25.5
Dinner
A serving (300-350 g) of pumpkin garlic puree soup with cream and cheese, a slice of bread, a boiled egg.
KBZHU: 312/16.7/12.5/32.5
Snack
Peanuts or any nuts (50 g). Green tea.
KBZHU: 275/13.2/22.6/4.9
Dinner
Salad from any fresh vegetables, for example, cabbage, carrots, cucumber, pepper, garlic, herbs (volume 350-400 ml), season with 100 ml of low-fat kefir or yogurt. 1 baked or boiled fillet (half a whole chicken breast). Salt everything to taste.
KBZHU: 288/52.6/2.4/13.6
Total for the day: Proteins 122.5 g Fats 50.7 g Carbohydrates 119.5 g 1435 kcal B-J-U: 34% – 32% – 34%
Day #4
On this day you will definitely feel that you have no desire for sweets at all!
Breakfast
This time we will prepare the legendary, famous oatmeal pancake! Let it be with fish and cottage cheese.
Attention! The recipe indicates the amount of ingredients for 2 pancakes! If you eat breakfast alone, divide everything in half!
KBZHU: 354/22.4/12/37
Snack
Sandwiches with pate (three loaves or slices of bread, each with 1 tablespoon of pate), tea.
KBZHU: 244/24/5.2/25.5
Dinner
Is there any leftover creamy soup from yesterday? Great! Don't forget a couple of slices of bread. If not, make any soup of your choice from these recipes. And you can eat another big apple.
KBZHU: 288/10/15.5/49.5
Afternoon snack
Banana kefir smoothie with honey. Portion - 350 ml!
kbzhu: 200/9/3/33
Dinner
My favorite dinner option is salad. I suggest you try this recipe for chicken with vegetables and egg. The recipe on the website is for two! Your portion is half of what you got.
KBZHU: 324/36.5/18/5
Total for the day: Proteins 110.1g Fats 42.2g Carbohydrates 151.7g 1431kcal B-J-U: 31% – 27% – 43%
Day #5
I think you're already hooked?
Breakfast
On this day, I offer a protein breakfast option for variety - an omelette with vegetables and cheese.
Take 2 times less ingredients for 1 person!
KBZHU: 250/16.7/18/3
Snack
Fruits (1 small each, grapes - 100 g): banana, apple, pear, grapes. Their fruits can be made into a salad, or you can simply eat them. Coffee Tea
KBZHU: 259/3/0.6/60
Dinner
Buckwheat with chicken breast gravy with mushrooms in cream (about 300 g of side dish and 100 g of gravy), cucumber or tomato.
KBZHU: 305/21.5/5.2/44
Afternoon snack
Sandwiches with pate (three loaves or slices of bread, each with 1 tablespoon of pate), tea.
KBZHU: 244/24/5.2/25.5
Dinner
Baked fish with vegetables (serving - about 300-350 g), a glass of homemade tomato juice or fresh vegetables.
KBZHU: 330/55/5.3/15.2
Total for the day: Proteins 120 g Fats 34.3 g Carbohydrates 147.7 g 1388 kcal B-J-U: 35% – 22% – 43%
Day#6
Let's start the day with a chocolate treat.
Breakfast
Banana-chocolate oatmeal (already prepared on the second day), coffee or tea, a piece of suluguni 30 g.
KBZHU: 357/15/9/5
Snack
Salad of carrots (1 large), raisins (1 tbsp, pre-steam with boiling water for 10 minutes, rinse well), apple (1 large). Season with 2 tsp. sour cream (fat content 10-15%). Coffee.
KBZHU: 231/4.5/2.7/47.4
Dinner
Buckwheat soup (you can take pearl barley, bulgur, brown rice, lentils - whatever you like) with meat. Cook it the same way as chicken with noodles, but without the egg. I advise you to cook it again for a couple of days. A slice of bread with the same slice of low-fat cheese. Don't forget - a serving of soup is about 300-350 g!
KBZHU: 405/38/8.6/45
Snack
Cottage cheese (150 g), grated small apple, mix, sprinkle with cinnamon. You can add any calorie-free sakhzam. Green tea.
KBZHU: 267/25.4/13.5/11
Dinner
Diet tuna salad, which is ideal for dinner - light, satisfying and tasty. A serving is 350 g, so you won’t be able to go hungry.
KBZHU: 256/28/10.5/10.5
Total for the day: Proteins 111 g Fats 44.5 g Carbohydrates 169.6 g 1516 kcal B-J-U: 29% – 26% – 45%
Day #7
Weigh yourself before breakfast today! What's the minus on the scale?
Breakfast
Today we will have a protein breakfast again - an omelet with vegetables and cheese.
Let me remind you - take 2 times less food! Tea or coffee.
KBZHU: 250/16.7/18/3
Snack
A variety of fruits that you can eat just like that, or you can make a salad. 1 small apple, banana, pear.
KBZHU: 259/3/0.6/60
Dinner
If you cooked enough soup yesterday, then today we don’t cook lunch, but finish what we have.
KBZHU: 405/38/8.6/45
Snack
50 grams of any nuts - walnuts, cashews. Maybe peanuts.
KBZHU: 275/13.2/22.6/4.9
Dinner
For the evening, I suggest stewing cabbage with chicken breast.
Useful tips
- Diet 1400 is contraindicated for people engaged in heavy physical labor or sports;
- Consult your doctor;
- Make changes to your diary every day, plan your menu for the week;
- It is not recommended to use one scheme, weight loss, for more than a month;
- Do not overuse freshly squeezed juices; they are rich in fast carbohydrates and can slow down weight loss;
- The diet requires drawing up an exact menu schedule, eat at the same time;
- Drink two liters of water per day, make decoctions;
- Have dinner four hours before bedtime;
- Eat five times a day;
- Semi-finished products, canned food, fatty meat, alcohol, sugar are prohibited;
- Steam or boil;
- Light physical activity is allowed - walking, walking up the stairs;
- In order not to relapse, create strong motivation and do not give in to impulses.
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PP menu for 1300 kcal for a week in grams. Will the diet work?
Many people who are losing weight are captured by a very useless and dangerous misconception: they think that what you eat is important, and not how much. So Kostya Shirokaya is absolutely against this myth. You don't need to eat only grapefruits, oatmeal and chicken breast in order to finally get rid of those extra pounds around your waist!
Your friend is moderation in nutrition and choosing the right foods just for you! Well, buckwheat doesn’t bother you, although the phytony Masha, foaming at the mouth, claims that a real PPshnik should not live without this cereal. Or broccoli causes nervous diarrhea. And chia seeds are simply beyond your wallet!
So we give you an indulgence: don’t eat what you don’t want and don’t spend your last money on dubious superfoods. For your slimness, the number of calories you get per day is paramount; read more in the article “What is more important: food quality or calories?” .
Despite the fact that there are simply a shocking number of myths in the field of nutrition and weight loss, this statement is beyond doubt, read, for example, If you want to lose weight, don’t eat carbohydrates.
The 1300 kcal diet more than works. True, we personally think that this is a very small calorie content, but in the end it all depends on your goals and the period of time that you have.
Are the calories from cake and buckwheat the same?
Are 200 kcal from a piece of cake the same as 200 kcal from a huge plate of Caesar salad, for example? They look completely different!
Let's look at some simple examples! When we build a house, we need bricks, cement, workers, etc. We buy everything with money, but this is not the same as the fact that we can build a house out of rubles.
The calorie content of foods helps us understand only their energy equivalent. This does not change the fact that the body needs macronutrients (protein, carbohydrates, fats, vitamins, minerals) and a high fiber intake. Plus, don’t forget, you are not a spherical horse in a vacuum, and in addition to refueling BJU, we are also interested in emotions associated with food. Therefore, in assessing the diet, we use not only calorie content, but also many other parameters. Or at least a few key ones that allow you to predict the result quite reliably.
The right way out of the 1400 calorie per day diet
Exit from the diet should be carried out in accordance with the recommendations listed below:
- The daily calorie intake is increased gradually (by about 100 calories per day). In the first days after completing the diet, the basis of the diet should be vegetable salads, boiled beef, and lean soups.
- It is recommended to exclude smoked meats, fatty foods, and pickled vegetables from the daily menu. It is necessary to limit the consumption of fast food products, mayonnaise, and carbonated water as much as possible.
- When leaving a low-calorie diet, you need to follow the drinking regime (drink at least 5-7 glasses of clean water). Decoctions of medicinal plants are also useful, helping to remove toxic substances from the body. Similar medicinal herbs include chamomile, mint, and linden. Consuming decoctions prepared from these medicinal plants prevents you from gaining extra pounds.
- It is recommended to regularly visit a fitness club in order to consolidate the results of the diet.
- When switching to a normal diet after completing a low-calorie diet, it is recommended to regularly eat a salad made from prunes and boiled beets.
Be sure to read: Is it possible or strictly forbidden to fast during menstruation?
Rules for a healthy diet (1300 kcal per day)
The diet (1300 kcal) every day is very effective if you follow the basic rules. First: at least five meals a day. Second: you are allowed to drink only black, green and herbal teas. Third: alcoholic drinks and soda should be excluded. Fourth: the maximum amount of healthy vegetables and fruits. Fifth: the consumption of baked goods, pies, sweet, smoked and fried foods is prohibited.
Benefits of the 1300 kcal diet:
- benefits for the body (weight loss, skin cleansing, improved metabolism);
- an excellent and effective way to burn fat without starving;
- helps to correct the figure;
- the best way to switch to a healthy diet and improve the overall health of the body.
The diet includes a large number of different fruits and vegetables, so people suffering from diseases of the gastrointestinal tract need to be very careful and coordinate the menu with a nutritionist.
results
In order to lose about 5 kilograms, you need to stick to this diet for 1 month. However, the developers of the system recommend extending it for another month so that weight loss is reasonable and slow, otherwise it can harm your health. If you need to lose more than 5 kilograms, then the course needs to be increased by another month. It is important to maintain an interval of 10 days between courses.
In fact, this diet is quite balanced and nutritious, so it is likely that you yourself will not want another diet.
Peculiarities
Also, a prerequisite for losing weight using this system is to drink clean water, at least 2 liters daily. For every kilogram of weight, the daily water intake is 30 ml and this does not include soups and other liquid foods.
Women who lead an active lifestyle can see results within a week, as physical activity allows them to lose even more extra pounds. It is recommended to keep a diary to record the results of your daily weighing.
Contraindications
The 1400 calorie per day diet is not recommended for women and nursing mothers. When choosing this method of losing weight, you should consult a doctor if you have the following pathologies:
- Chronic diseases of the digestive tract;
- Hypertonic disease;
- Diabetes.
Be sure to read: What is exogenous constitutional obesity and how to deal with it?
A strict diet is contraindicated for teenagers and older people.
