Diet slimming calories
For many people the word "diet" - is synonymous with hunger, restrictions and grueling workouts.Diet is not desirable, we expect to lose weight, eating their favorite dishes at any time.Losing weight is not always possible comfortably, and diet to lose weight calories - a direct proof of this.
- 5 tips that you should consider before starting a diet to lose weight How
- by counting calories?
- How to choose recipes and slimming products with counting calories?
- Diet calories: the chemical composition of the menu and some of the recommendations
- How to survive 1200 kcal: Sample menu for a week for a diet counting calories
- Table calorie and online calculators
- Diet calories: how to turn a hungry week in a delicious feast
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5 tips that you should consider before starting a diet
your ideal weight - a weight at which you climb on foot without shortness of breath on the 5th floor, easy to run after the departing bus and not be ashamed of his body.But if you still think that you need to lose weight, it is the surest way - to calculate daily caloric menu.
no secret that healthy female body is sufficient for normal operation of 2.5 thousand. Calories, and men's 700 units more.Many "good diet" is recommended to cut the rate by 2 times, the result is only 1 thousand. Calories too little.
Therefore, before starting a diet completely revamped its menu and remove from it the extra products.
For example, you love to eat candy or chew on crackers, and that's about 300 calories a day.Sausage sandwich and sweet tea - all of 500 calories, and even here, add alcohol, chips, fast food, eaten before work.
It often happens that after counting calorie menu turns interesting figure: a man overeat at 1-2 thousand. More calories than normal.You may have to cut back significantly, and some portion of what to eat for one time, divided by 3.
Therefore, before starting a diet is in 5 easy steps to weight loss:
- Revision menu, counting all the "invisible" food.Note that sweet tea and coffee - a high-calorie drink, and not "just Vodicka - slip, and not even notice."
- Choose foods that your body needs.Replace pasta with butter vegetable salad, bun - a plate of cottage cheese or low-fat oatmeal cookies and hearty soup - broth of lean veal or rabbit.
- do not suffer from hunger, and eat often, but the weight of a portion should not exceed 150-250 grams for the fluid.
- How much water do you drink a day?If less than 1 liter, you have to retrain yourself and drinking 1.5-2.
- Buy a book or add to your favorites electronic version of the tables calorie foods and ready meals.
How to lose weight by counting calories?
We already have a book with magic markers calorie foods and dishes, so you can start losing weight.Important role in this process is played by the food and how to prepare.For roasts less useful than boiled.
Do not start a diet with extreme cuts menu - 1.5-1.8 kcal will be enough to reduce weight.Pay attention to the rhythm of his life:
- For active people involved in sports and hard work, you need to from 1.5 to 1.8 thousand. Calories per day.
- When sedentary lifestyle rate can be reduced to 1200 kcal.
Remember that even without the sports activities you expend energy and lose calories every minute.In the first half of the day, this process more intensively than in the second.Let's count: 1 hour of training a professional dancer lose up to 300 calories.That is 10 hours of lessons - 3000 kcal, add here the general rate of 1,500 kcal, and the cost of sleep, which are about 1.5 thousand. Kcal.
turns out that the frail woman spends more than 5 thousand. Calories, and yet the dancers eat very little.But for such a rhythm they are familiar.What to do?Focus on yourself.If 24 hours before you ate 3,500 calories, the diet eat during 2000.
How to choose recipes and slimming products with counting calories?
- Limit your fat intake.It proved that caloric content of animal fat is 2 times higher than the calorie carbohydrates (9.1 to 4 kcal kcal).If the percentage of fat in the menu is not more than 30, the body does not feel the need to increase the rates of protein and carbohydrates, whereby the total caloric intake is reduced by 10%.
- Limit your intake of sugar.Any sugar and its substitutes because of the natural properties of the exchange increase appetite.The result is frequent overeating.In a healthy menu sugar must contain no more than 20 grams per day.And we have already reduced caloric intake by as much as 20%.
- Increase consumption of foods with dietary fiber, this fiber (cereals, fruits and vegetables), pectins.This food is slowly digested and better fills.Eating 100 grams of porridge, you will not experience hunger for 3-4 hours and, therefore, will not overeat.
The diet and conventional dietary menu must contain at least 2 side dish, 1 January liquid dish, a few slices of bread with 2-3 fruit or 200 g of fresh berries, more than 300 grams of fresh vegetables.
Diet calories: the chemical composition of the menu and some of the recommendations
chemical composition of your menu will look like this:
- Breakfast - 25% of the daily value, which means 300 kilocalories.
- Lunch - 10% (120 kcal).
- Lunch - 35% of normal (420 kcal).
- Snack - 10%, ie 120 kcal.
- Dinner - 20%, which means 240 kilocalories.
supper is recommended prior to 7 pm, but if you go to sleep on an empty stomach hard, recommend leaving another 55 calories for a glass of kefir or sour milk before bedtime.
How to survive 1200 kcal: Sample menu for a week for a diet counting calories
- Breakfast: 200 grams of salad from fresh cabbage and grated carrot salad season with a drop of vegetable oil.Dressings - 50 grams of sausage or chicken, 1 small loaf of bread and tea without sugar.
- Second breakfast: a glass of lemon jelly (60 kcal), 100 grams of citrus jelly (69 kcal).
- Lunch: 150 grams of bean soup (100 calories), 150 grams of roast pork with vegetables (150 calories), 200 ml Rowan tea (20 kcal), 100 grams of potato biscuits (69 kcal).
- Snack: 200 ml kvass made from the extract (20 kcal), 2 bread (20 grams) with a thin layer of apricot jam (90 calories).
- Dinner: 100 grams of crumbly buckwheat (100 kcal), 100 grams of boiled chicken (113 calories), 200 ml of tea with apple (34 calories).
- Before bedtime cup of yogurt (55 calories).
Table calorie and online calculators
count calories on the table calorie quite tiring, so it is better to give preference to a directory ready meals or use an online calculator.
Today there are electronic helpers who believe not only calories, but the amount of protein, fat, carbohydrates, vitamins and minerals in a particular dish.The calculator calculates the loss of useful components during thermal processing of meat, fish, vegetables and fruit.
is recommended that the menus at once, to act according to a clear plan.Define the terms and sign slimming diet for 7 days ahead.
calories diet: how to turn a hungry week during a delicious holiday
The specified calorie intake per 100 grams of the finished dish.
- Cream of zucchini, carrots, ginger, lentils, celery salt - 34 calories.
- Cheese cream soup with processed cheese, mushrooms, potatoes and onions - 36 calories.
- soup on the basis of celery, onion, ginger and sour cream 10% - 50 calories.
- Soup with rice, chicken liver, onions and carrots - 42 calories.
- sauerkraut with mushrooms mushrooms, cooked in 1 tbsp.tablespoons vegetable oil - 66 calories.
- vegetable stew with sweet peppers, eggplant, tomatoes and carrots - 102 calories.
- Baked cod, 1 egg, milk 1.5% and onion - 75 calories.
- stuffed shrimp with cream hat mushrooms - 55 calories.
- salad of cucumber, cabbage, chicken breast and low-fat hard cheese with olive oil - 62 calories.
- Scrambled eggs with tomatoes, green onions 1, Art.spoon of olive oil - 150 calories.
- Kefir drink with ginger, red pepper - 60 calories.
- Smoothie with strawberry yogurt 1% - 34 calories.
- latte - coffee with milk 1.5% - 38 calories.
- of oat bran muffins without eggs - 132 calories.
- Cheesecake milk, gelatin and honey, a slice of chocolate - 111 calories.
- cake nonfat cottage cheese, poppy seed, bran, 1.5% milk, oat bran and honey - 140 calories.
Reviews calorie diet of positive and suggest that 1 week of losing weight will help to lose from 4 to 7 kg of excess weight.The power supply circuit, a set of products and dishes are worthy of attention, and she belongs to the category of diet is safe if not to reduce daily caloric below 1,200 units.