Here we will talk not so much about a diet, but about a weight normalization system. You can eat whatever your heart desires and as much as you want at any time. The process of losing weight, in turn, will be quite slow, but confident and stable. The weight will be about 400 grams in one week.
An effective minus pound system works on the principle of counting calories, so the first thing you need is a kitchen scale. Unlike strict diet courses, the calorie range of which often involves consuming 1200-1500 kcal per day, and sometimes 900-1200 kcal, the “minus pound” nutrition system offers much more comfortable weight loss. Your daily caloric intake can be up to 1800 kcal, and sometimes more - depending on your height, weight, age, metabolism and whether and how often you exercise. That is why the “minus pound” diet usually receives positive reviews from those losing weight, as well as nutritionists.
Description of the Minus Pound power system
As the name suggests, the minus pound menu system involves losing 1 pound (0.45 kg) of weight weekly. You will have to regularly analyze the results and adjust your diet. If you lose weight too slowly, you will have to reduce the total number of calories, and if you lose more than 400 g, the calorie content will be increased.
For the most accurate control, buy high-quality electronic scales and weigh yourself every morning on an empty stomach, but after using the toilet. Write down all the results, and at the end of the week display the average weight: arrange your body weight in ascending order and take the fourth number.
It is noteworthy that the minus pound diet system allows you to eat even sweet, fried and fatty foods, but you need to calculate the calorie content.
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How to calculate calories using the "Minus Pound" system
The effective diet minus pound calculator is quite simple, allowing you to calculate the optimal daily caloric intake. Use a simple formula:
height in centimeters * 6 + (weight in kilograms) * 20
Subtract 200 from the resulting number, and you will find out your nervous caloric intake to maintain your existing weight. As you understand, you need to cut this figure by subtracting another 400 from it - this is the number of calories you can consume using the nutrition system minus a pound for weight loss.
How to calculate energy costs?
In order to follow this system, you need to calculate your energy costs. This calculation is made using the formula (height - age) * 6 + weight * 20. It is also worth noting that in the first half of the female cycle it is necessary to reduce this number of calories by 200, and in the second half leave it equal to the calculated one. Also remember that the first week is just a calculation of your typical weight. Typical weight is calculated as the arithmetic average of seven of your weights for each day of the week.
You need to weigh yourself in the morning, at the same time. The fact is that weight is influenced by many factors, including unstable bowel function, air temperature, density and time of dinner the day before, etc.
That is why, by highlighting the average weight per week, we will determine a more accurate result.
Let us give examples for clarity. So, you weighed your weight during the first week. Mon – 60.1, Tue – 61.0, Wed – 59.9, Thu – 60.5, Fri – 61.0, Sat – 60.3, Sun – 61.3. Let's arrange the numbers in ascending order: 59.9; 60.1; 60.3; 60.5; 61.0; 61.0; 61.3. The fourth value is 60.5. So this is your typical weight.
Having determined your energy consumption, you should create a caloric intake for your diet. Reduce it by 400 calories. This is the calorie intake for the next week. 59.5; 59.7; 59.6; 59.4; 59.5; 59.3; 59.2. Arrange the numbers in ascending order: 59.2; 59.3; 59.4; 59.5; 59.5; 59.6; 59.7. As a result, your typical weight was 59.5. Thus, the weight loss is 1 kg. Thus, the caloric content of the diet can be slightly increased.
Sample menu for the “Minus a Pound” diet
You understand how the weight normalization system minus a pound works, but now let’s look at the menu using a specific example with a norm of 2000 kcal per day. You can start the day with a cup of unsweetened coffee and toast with natural honey, and then you can snack on a vegetable salad with an egg.
For lunch you can eat creamy soup, a chicken cutlet and a salad of tomatoes, cucumbers and herbs. Snack on an apple in the afternoon, and for dinner, boil or bake beef, eat a tomato and drink a cup of tea with honey. Before bed, kefir or natural yogurt is allowed to satisfy hunger.
The minus pound diet has different recipes, depending on your preferences. As we said, you can eat whatever you want, but it is important to stay within the calculated calorie content.
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Contents. 1.How to start losing weight using the Minus Pound system. 2. Anti-gluttony game. 1. How to start losing weight using the Minus Pound system . 1. Study the theory on the website minusfunt.ru (full version and journal version). 2. Calculate using the formula from the simplified version (magazine version) the calorie content to maintain today’s weight : (height - age) x 6 + (weight x 20), where height is in cm, age is in years, and weight is in kilograms (this is for men ) ; for women, subtract 200 kcal (this is theoretically according to the formula, but in practice, everyone’s RH turned out to be higher, so now we don’t subtract 200 kcal for women), and calorie content for weight loss : subtract 400 kcal from the obtained value (or 200 kcal if weight loss starts immediately in braking mode).
Note: these 200 kcal were taken according to the formula for all women and have nothing to do with KD. About CD, read paragraph 8. “For women only.” 3. Next, you need to spend two adjustment weeks on the caloric intake for weight loss obtained from the formula, calculating the typical weekly weight (TWW) each week. Then start calculating caloric content depending on the weights/gains obtained (the difference between the TVN of two weeks) manually using a simplified version (magazine version) or using a calculator (the calculator calculates according to the full version of the MF) on the specified website (select one). Caloric content must be observed with an accuracy of +/- 50 kcal per day, but on the next day this should be taken into account by adding or subtracting the caloric value of the deviation. Record all results in a table. The form of the plate is given in the full version of the Minus Pound system. 4. Attention! If recently your diet has been low in calories (the calorie content of your diet was lower than that obtained using the formula for maintaining your current weight), then it makes no sense to start the Minus Pound system. First, you need to increase your caloric intake by 100 kcal per week to the level calculated to maintain your current weight ((height - age) x 6 + (weight x 20), where height is in cm, age is in years, and weight is in kilograms) and maybe higher ( because in fact, everyone ends up with a higher calorie content than calculated). As you increase your calorie intake, your weight may decrease, stay the same, or fluctuate back and forth. If your weight has increased by more than 400 g, then you need to stay on the same caloric intake for another week. Increase your caloric intake through high-calorie foods, rather than through large amounts of low-calorie foods. This stage of increasing caloric intake is very important, because. It is unacceptable to start MF with a low metabolism. Only after accelerating the caloric intake until stable weight gain is obtained, but not less than the calculated one, can two adjustment weeks be carried out. If the calorie content was less than 1200 kcal, then first add 50 kcal every day until you reach 1200 kcal, and then 100 kcal per week. Quote /forum.s-body.com/Themes/sbody_20_orange/images/theme/quote.png" target="_blank">https://forum.s-body.com/Themes/sbody_20_orange/images/theme/quote. png); background-color: rgb(251, 255, 244); border-top-width: 1px; border-top-style: dashed; border-top-color: rgb(247, 154, 9); border-bottom-width: 1px; border-bottom-style: dashed; border-bottom-color: rgb(247, 154, 9); padding: 1.1em 1.4em; margin: 0.1em 0px 0.3em; overflow: auto; font-family: Tahoma, sans-serif; background-position: 0.1em 0.1em; background-repeat: no-repeat no-repeat;»> Lupus: The acceleration rules are common to any weight loss or retention regime. Because The end result and goal of overclocking is the same - to eliminate the consequences of NCP. One first gain of 400 g is also not an indicator of the end of acceleration. We must focus on achieving the calculated calorie content, with a reserve of ~ 200 kcal (that’s why in the formula it is customary not to subtract 200 kcal, although according to the level of metabolism it is supposed to), and with proper acceleration without jambs, the initial weights of 500-600 g gradually decrease, reaching 0 , and gradually, among the flow of weekly weights/gains, weight gain begins to steadily appear, incl. and 2 times in a row. Then we complete the acceleration.
5. When raising the caloric intake and during the two adjustment weeks, it is necessary to strictly adhere to the caloric intake, otherwise the results will be blurred and it will be difficult to determine what to do next. Further, occasionally, on major holidays, calorie violations may occur, but you need to take into account that after a violation, the normal rhythm of weight loss is restored within two to three weeks (from personal experience). Note: It is necessary to have electronic floor scales with an accuracy of +/- 100g and electronic kitchen scales with an accuracy of +/- 1g.
Anti-gluttony game.
/forum.s-body.com/Themes/sbody_20_orange/images/theme/quote.png" target="_blank">https://forum.s-body.com/Themes/sbody_20_orange/images/theme/quote.png ); background-color: rgb(251, 255, 244); border-top-width: 1px; border-top-style: dashed; border-top-color: rgb(247, 154, 9); border-bottom-width: 1px; border-bottom-style: dashed; border-bottom-color: rgb(247, 154, 9); padding: 1.1em 1.4em; margin: 0.1em 0px 0.3em; overflow: auto; font-family: Tahoma, sans-serif; background-position: 0.1em 0.1em; background-repeat: no-repeat no-repeat;"> Play on weekends, when you are at home alone all day, the exchange is not yet low, at the same time you want to eat and watch the corridor, and the danger of gluttony is greatest. Rules of the game, with an example: 1. Determine your caloric intake for the day. 1600 kcal. 2. Determine the hour of the first meal. 8-00. 3. Determine the hour of the last meal. 21-00. 4. Determine the length of time to eat. 21 - 8 = 13 hours. 5. Determine how much and what to eat at the last meal. 1 glass of kefir = 80 kcal. 6. Determine how much to eat during the day without the last meal. 1600 - 80 = 1520 kcal. 7. Determine how many kcal there are per hour. 1520: 13 = 117 kcal. 8. Round down to the nearest ten. 110 kcal. 9. At 8-00, eat whatever you want. Apple 200 grams = 90 kcal. Divide 90: 110 = 0.8 hours or 50 minutes (rounded to the nearest 5 minutes). Next meal at 8:50. 10. At 8:50 we eat whatever we want. We want an orange. 70 kcal. 70: 110 = 0.6 hours = 40 minutes. Next meal at 9:30. 11. At 9:30 they made a salad. I gained 230 kcal. 230: 110 = 2.1 hours = 2 hours 5 minutes. Next meal at 11:35. 12. At 11:35 we were out for a walk in the park. I wanted ice cream. Available in small, medium and large. The average popsicle was 165 kcal. 165: 110 = 1.5 = 1 hour 30 minutes. Next meal at 13-05. 13. At 1:05 p.m. home again. We took the splint out of the freezer and defrosted it. Etc. and so on. Thus, up to the legal glass of kefir at 21:00. And is the idea of rounding down the caloric value of an hour clear? Then the kefir will also add a bonus. And going to bed after kefir with marmalade, marshmallows or lozenges is more pleasant than after just skinny kefir. This is a game that you can play for a change once a week, a month. Its anti-gluttony properties lie in the fact that at a certain time for the next meal you are completely free to choose what to eat (500 kcal) or have a snack (50 kcal), or even drink a cup of coffee, tea with caramel or toffee for 20 kcal, which will give you another 10 minutes of time to think about what you’d like to kill soon. This freedom relieves the psychological stress that leads to gluttony and helps you survive the most dangerous gluttony weekends.
Reviews about the diet
The minus pound system has quite good reviews and examples, but is not without its drawbacks. The main one is the need to constantly highlight calories, which takes time. It also turns out to be difficult for beginners to keep their diet within the caloric range.
Some nutritionists are skeptical about the pound-minus diet menu because it does not take into account the ratio of fatty acids in the daily menu. Despite all this, the minus pound program has good reviews and really gives positive results to those losing weight. If you find signs of excess weight, we recommend trying the described nutritional system to understand whether it suits you or not.
Diet price
The cost cannot be unambiguous, because you create the menu yourself, based on the calculation of daily calorie content and personal preferences. But to create a healthy, balanced menu for 2000-2200 calories, you will have to spend at least 150-200 rubles. Of course, you can buy products in bulk, buy them on special offers and in large packages, prepare home-cooked meals and not overpay in cafes and street kiosks - this will help you significantly save your budget and spend no more than 1,000 rubles a week.
NOTE! The information about diets on the site is for reference and general information, collected from publicly available sources and cannot serve as a basis for making a decision about their use. Before using the diet, be sure to consult with a nutritionist.
Source: medside.ru
How to adjust calorie content if it’s not 400 g?
As already mentioned, calorie intake is calculated for the week. In the first two weeks, no special results are observed, since the body is just adjusting to a new diet. But with the third, the process will “go”
Please note that the loss should be 400g (±50g)
- What to do if it takes less?
- Reduce the caloric content of your diet. Use an easy formula: 100 g = 100 kcal. That is, if you are losing three hundred grams instead of four hundred, subtract not four hundred, but five hundred kilocalories from the weekly norm.
- What if I lose more?
- Don’t rush to rejoice and slow down. It’s not for nothing that Minus Pound strictly stipulates 400 g. After all, the body can detect a sharp loss of accumulated fat over the years and turn on the energy saving mode. Use the same formula 100 g = 100 kcal, just in reverse. If you have lost five hundred grams, then for the next week subtract only 300 kcal from the norm.
Important! The difference in the norms of adjacent weeks should not exceed 200 kcal, even if, when corrected, the formula shows otherwise
Advantages and disadvantages
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Victor Mercator believes that you can eat any food, there are no prohibitions - only daily calorie content and balance are important:
- complex carbohydrates should be 30-40%, it is best to focus on cereals and vegetables, fruits;
- 40-50% protein, it is best to give preference to vegetable protein, seafood, dairy products, and lean meats;
- 15-20% fat is a prerequisite for a balanced healthy diet, the best sources are vegetable oils, nuts, seafood, without fat the weight loss process will only be slowed down, so do not forget to season the salad, for example, with olive oil, and stew vegetables with the addition of sunflower and pumpkin oil , regularly eat sea fatty fish.
In addition, once a month it is permissible to attend a corporate party or celebration, where ethics requires the consumption of alcohol, as well as smoked meats, pickles and sweets.
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