Background
Let me start with the fact that I was not always overweight.
In childhood and adolescence I ate whatever I wanted. I noticed the first changes around the age of 24–25. Perhaps it was the fact that I started working from home. Then I just went to the fitness club and, without changing my diet at all, lost 8 kg. Then I got married, gave birth, and managed to maintain my weight without any problems. In 2014, my husband was offered a job abroad. These were positive changes, but I was worried. So much so that I had to go to the doctor and take pills for my nerves. And I am one of those people who lose weight from stress. As a result, I lost about 6 kg, bought clothes a size smaller and posted happy photos.
After the move, I thought: I’ll get back to my normal weight, and that’s it! A new country, delicious food, no stress: I started to gain weight and at first I didn’t attach any importance to it. In the first year I gained about 10 kg. I went to the fitness club, but there were no results. All my friends said: “Change your diet.” Come on, how can you refuse tasty treats! Three years later I had 18 extra kg, I was ashamed to look at myself in the mirror. I decided it was time to do something.
Advantages of the diet
- One of the main advantages of the 700 calorie diet is that you are free in your food choices. There is no strict list of allowed foods that you need to adhere to.
- It’s also good that you don’t need to give up food altogether or constantly eat the same thing (as happens with mono-diets).
- A significant advantage of a low-calorie diet is the fairly rapid loss of extra pounds in a short time.
- You can eat deliciously and variedly, according to your taste preferences, and at the same time lose weight.
How to calculate your calorie limit for weight loss
When you first launch My Fitness Pal, it determines your optimal calorie intake. Interested in your height, weight, activity level. Asks what your goal is—to maintain weight, lose weight, gain weight—and how quickly you want to achieve it. Depending on this, it produces a number. I started with 1,580 kcal, lost weight perfectly - minus 2-4 kg per month.
I don’t recommend setting unrealistic goals: the program can give you a limit of 1,200–1,300 kcal. It will be difficult to stick to it; do you really want to suffer from hunger all the time? This is harmful, and the likelihood of failure with such a diet is high.
The quieter you go, the further you'll get. About 1,500 kcal is the best option.
The program also offers to subtract the calories burned from what you eat. I do not do this. The norm is already calculated taking into account your activity. There are days that are more active, but there are also days that are less active. In addition, calories burned (running, exercise) cannot be accurately calculated.
My Fitness Pal takes into account not only calories, but also the composition of foods: proteins, fats, carbohydrates. The program praises you if you eat right, and makes comments if you exceed the norm for fats, sugar and other not so healthy things. For those who want to maintain the ideal balance of BZHU, the application is perfect.
How to lose weight by counting calories?
How to lose weight by counting calories?
The first thing that happens when a person thinks about losing weight is the second thing that comes up at the same time: what foods should he eat now? Many people begin to go hungry and throw out all the food from the refrigerator. Few people think that the cause may not be food at all, but, for example, a disruption of the endocrine system. And many people forget that complete refusal of food can contribute to the development of diseases such as gastritis or ulcers.
There are many diets in the world that promise to quickly get rid of extra pounds. Most diets are based on reducing daily calorie intake.
What are calories?
A calorie is considered to be a unit of energy contained in any product.
Calorie content is the amount of energy that the body receives when eating food.
In physics, the unit of heat energy is kilojoules, but for ordinary people the term "calorie" is used (1 joule equals 4.186 calories)
The main sources of energy are proteins, fats and carbohydrates, which are required for the functioning of the body.
Protein contains 4 cal* in 1 g
Carbohydrates contain in 1 g - 4 cal
Fat contains in 1 g - 9 cal
It turns out that 1 kg of body fat contains about 7700 cal.
Cal* - international calorie value
Knowing this data, you can calculate the number of calories in a particular product.
Absorption of calories
Calories are found in the three main components of food: fats, carbohydrates and proteins.
Proteins contain amino acids, which, when absorbed by the body, are supplied to the body's needs, for example, to muscle tissue. When consuming large amounts of protein, the liver may expand in size to accommodate the excess amino acids.
Carbohydrates (except fiber) are converted into glucose before serving as fuel for the body. Each food intake carries a lot of carbohydrates, all of which simply cannot be converted into fuel. They turn into glycogen and heat up in the body. Glycogen accumulates in the liver and muscles.
Fact - only 5% of the fat that a person consumes in food is used for energy production. The rest is converted to cholesterol and accumulates in the liver and is used for various cellular needs or goes straight to fat deposits.
How many calories are needed to lose weight?
If you consume the wrong amount of calories, you can gain excess weight, because if a person whose goal is to lose weight absorbs more calories than he needs, this can lead to fat accumulation (even when eating healthy and healthy “right” foods). For example, consuming 100 extra calories during the day can contribute to the accumulation of five kilograms per year.
Whatever one may say, we all obey the laws of physics, and the first law of thermodynamics is the law of conservation of energy, that is, the amount of energy supplied must correspond to the amount required for work.
Counting calories
It is recommended to calculate your calorie intake to maintain your weight or lose weight. This makes it possible to forget about the problem of excess weight forever.
The following information needs to be known: height, age and level of physical activity.
If a person strives to lose weight, then the daily calorie intake should be reduced by 20%, i.e. multiply daily caloric intake by 0.8. In addition, energy consumption should be increased.
The safe caloric limit is the following:
Women – 1200 kcal
Men – 1800 kcal
The calorie consumption counter can be viewed here. It allows you to calculate the quantitative and qualitative characteristics of a person’s menu.
Physical activity and calories
conclusions
Calculating the number of calories consumed during the day is one of the main factors in losing weight. But we should not forget that there are many other factors and this issue should be approached from all sides. Don’t forget about physical activity - it is one of the main helpers in the fight for ideal weight and a slim figure.
How I changed my diet
Do you know what's good about counting calories? This is not a diet that restricts you in some way (don’t eat certain foods, don’t eat after so much, and so on) and requires you to cook according to recipes. You can eat anything. At least cakes. But strictly within your limit. This is where it turns out that it’s impossible to fit into it with cakes. One small piece - 400–600 kcal. And, for example, stewed vegetables with chicken - about 300-400 kcal. Moreover, after the cake, within 2-3 hours you want to eat again!
I gave up sweets. These include cakes, chocolates, cookies, fruit yoghurts, and rolls. Lots of calories, little use. Changed my view on snacking. Previously, I bought chocolate bars, curd cheeses, and sweet yoghurts. Now - kefir, but it’s better to be patient and eat normally at home. I introduced more vegetables into my diet. Otherwise, I ate the same as before, but reduced the portion size.
Was it difficult to limit yourself? Perhaps the first couple of weeks. And then the body got used to the fact that it was no longer fed “for slaughter”, and began to be content with what it was given.
It is very important to drink a lot. Feeling a little hungry? Drink hot tea or water.
700 calorie diet requirements
The menu of the low-calorie “700 calorie” diet should be dominated by protein foods. They are the ones who saturate the body as well as possible and ensure the speed of metabolic processes. Thanks to protein foods, weight loss occurs due to the burning of fat cells, and muscle mass does not suffer. It is very important. The diet should be based on lean meat and fish, seafood, low-fat milk and sour milk.
It is recommended to exclude (or at least minimize) simple carbohydrates (confectionery; any dishes and drinks that contain sugar and flour). If you live very sadly without flour delicacies, then you can leave a small amount of bran or wheat bread, but do not eat more than 100 g of it per day. As for sweet cravings, you can relieve them with honey and dried fruits. Eat all the most high-calorie foods in the first half of the day, and make dinner as light as possible.
During the “700 calorie” diet, it is advisable to reduce the amount of salt consumed and completely eliminate alcoholic drinks.
Small meals at least 4-5 times a day are held in high esteem. This will make it easier to avoid acute attacks of hunger and, as a result, breaking the diet.
In addition to protein products, you need to include the right carbohydrates (cereals, vegetables, fruits) and healthy fats (non-heat-treated vegetable oils, seeds, various nuts) into your diet. To ensure that the results of your dietary efforts are as noticeable as possible, do not have dinner after 7 p.m.
During the 700 calorie diet, it is best to eat at home, preparing your own meals. After all, in a cafe or at a party it is difficult to calculate calorie content, which is why you can easily overeat. Therefore, it is better to plan a diet for a period free from holidays and events outside the home.
Is it worth having a cheat meal?
You decide. I was strict with myself: if I lose weight, then I lose weight. And no “once a week I eat what I want.” You give yourself some slack once, then another, and in the end you score. Count calories every day, fit within the norm every day (plus or minus 100 kcal - it’s not scary).
Treated you to chocolate at work? No thanks. Have you been invited to visit? You can “save” on breakfast and lunch and have a hearty dinner. But it’s better to refuse dessert - the world won’t collapse.
And keep in mind: alcohol contains calories. For example, a couple of glasses of beer - about 500 kcal, like a full lunch or dinner.
Example of a 700 calorie diet for a week
Day 1
Breakfast: 2 eggs, boiled or cooked in a dry frying pan; Tea coffee. Second breakfast: grapefruit. Lunch: boiled or steamed beef (200 g). Afternoon snack: 2 cucumbers or tomatoes. Dinner: salad of two fresh or boiled carrots.
Day 2
Breakfast: 100 g of oatmeal, cooked in water (weight is calculated in finished form); Tea coffee. Second breakfast: 100 g baked potatoes and cucumber. Lunch: 300 g of any non-starchy vegetables, stewed. Afternoon snack: half a boiled chicken egg; small sweet bell pepper; tea. Dinner: low-fat kefir (up to 250 ml).
Day 3
Breakfast: 100 g of buckwheat porridge cooked in water; Tea coffee. Second breakfast: half a baked or boiled potato and 50 g of sauerkraut. Lunch: 250 g of stewed vegetables (mix of eggplants, tomatoes, cauliflower); up to 100 g of boiled skinless chicken breast. Afternoon snack: 1 bell pepper. Dinner: half a boiled chicken egg; green tea with ginger.
Day 4
Breakfast: 2 tbsp. l. buckwheat porridge; tea. Second breakfast: 100 g of low-fat kefir with half a small apple and cinnamon; Tea coffee. Lunch: soup of 10 g of hard pasta, 80 g of honey mushrooms or other mushrooms, 20 g of carrots and 30 g of onions. Afternoon snack: 50 g each of boiled asparagus and cauliflower. Dinner: cod (up to 130 g) and tea.
Day 5
Breakfast: 2 boiled eggs; coffee Tea. Second breakfast: salad of medium tomato and various greens. Lunch: 200 g of boiled veal or chicken; tea. Afternoon snack: cucumber. Dinner: up to 200 g of spinach, stewed.
Day 6
Breakfast: orange; Tea coffee. Second breakfast: 2 grated carrots. Lunch: 100 g of vegetable soup and the same amount of boiled chicken fillet. Afternoon snack: apple. Dinner: grapefruit and green tea.
Day 7
Breakfast: a couple of tablespoons of cucumber salad, greens and white cabbage; Tea coffee. Second breakfast: grapefruit. Lunch: boiled chicken egg and a cup of tea. Afternoon snack: about 200 g of low-fat cottage cheese. Dinner: stewed spinach (200 g).
My results and weight maintenance
At first I lost 3-4 kg per month, later - 1-2 kg. I trained three times a week. In six months I regained my normal weight, and in another three months I reached my ideal weight. The best motivation is when you see a beautiful figure in the mirror, when friends compliment you, when you buy new clothes two sizes smaller, when you physically feel better.
I have lost 18 kg and have maintained the weight. Do I continue to count calories? Yes. And I will do this all my life (as well as train). I raised the limit to the “support” level - 2,000 kcal. After six months of deficit, that’s a lot! I can afford large portions and desserts. But in moderation, the main thing is not to overeat, that’s why I think. It’s also important not to eat if you don’t want to, because this is a direct path to overeating.
If you have the problem that I had, then I want to say: it’s not difficult to take charge of yourself, it’s easy to give up sweets (you can return them later), and it’s easy to keep track of what you eat with a smart program. The first results and the delight of your friends will delight you. You will feel better, feel more energetic and confident. And it is not at all necessary to count calories - choose the method of losing weight that suits you best. Good luck!
