Dietary menu, in which a day you use no more than 1000 calories.
Contents of
- A plan of fractional nutrition for a balanced diet per 1000 calories per day
- A set of low-calorie products for a diet of 1000 calories per day: a list of
- What foods can not be eaten on a diet of 1000 calories a day: a list of
- The right diet and an approximate menu for the week and onevery day to lose weight on a diet of 1000 calories per day
- What you can eat for 1000 calories a day: a list of dishes
- Simple recipes for 1000 calories for weight loss
- How to burn 1000 calories a day?
- How much can you lose 1000 calories per day on a diet?
- Diet 1000 calories per day: reviews and results for weight loss
- Video: We keep a diary of nutrition, we follow calories
What girl does not want to look good? And this will help in this wonderful diet, which is designed for 1000 calories a day. About it and will be discussed in the article.
A fractional diet plan for a balanced diet per 1000 calories per day
The energy value of foods, that is, their caloric value, is measured in calories. This means the amount of energy received by the body from food, with full assimilation.
There is a basic daily minimum of the number of calories that a person should receive to ensure normal mental and physical activity. Each person's need for energy is different and depends on age, sex, lifestyle, physiological characteristics.
Often with food, we get a lot more calories than our body requires, and this entails a set of extra kilograms. Limiting the amount of calories consumed is the basis of any diet to reduce weight.
Recently, the express diet for 1000 calories has become especially popular, the main requirements of which are as follows:
- total number of calories of the whole day diet should not be more than 1000 calories
- daily use of vegetable food( vegetables, greens, fruits)
- mandatory inclusion of protein foodof animal origin
- diet nutrition is fairly balanced and includes fats, carbohydrates, proteins, mineral and vitamin components
It is very important to take into account not only the volume and caloric contentthe type of food consumed, but also the manner in which it is used. Habitually three meals a day is not the best option for this diet, because:
- the longer the intervals between meals, the lower the blood glucose level, and the cortisol( stress hormone) - higher. And it, in turn, changes the metabolic processes in the body.
- with three meals a day our body has time to learn all the energy from the food received, and a new portion is not expected soon. This leads to the fact that the body begins to postpone the substances "in reserve" in the form of fat deposits.
- The stronger the hunger, the stronger our desire to eat a large amount of food.
For fractional food, food is delivered at regular intervals. Therefore, there is no postponement of fat "for a rainy day."In addition, small portions are quickly digested, which facilitates the assimilation of nutrients in full.
Divide calories correctly Fractional meals with a diet of 1000 calories suggests such meals:
- breakfast first - "slow carbohydrates"( cereals, cereals, bread) and low-fat proteins( cottage cheese, eggs).These products are digested long enough to provide energy for the whole day. Therefore, you will not feel hungry for a long time.
- breakfast is the second( lunch) - fruit or juice, nuts.
- dinner - soups( vegetable, on a weak fish or chicken broth), stewed vegetables, lean meat.
- snack - nuts, fruit, dairy products.
- dinner - vegetables, allowed a small piece of fish, meat, seafood.
- evening snack - sour-milk products( with a strong desire for something sweet - dried fruit or a spoonful of honey).
The distribution of calories for this diet is recommended as follows:
- breakfast with lunch - 300 kcal
- intermediate meals - 50-100 kcal
- dinner - 200-250 kcal
The basic rules of this type of dietary diet:
- intermediate meals should be less than basic meals in 2 times.
- breakfast is better to make the most energetically nutritious reception.
- a break between meals - not exceeding 3.5 hours.
- the last undershot - no later than 1.5 hours before bedtime.
- dinner is the main meal should not be.
- daily water rate - not less than 1,5-2 liters.
- drink water no later than 30 minutes before meals and not earlier than an hour after it.
- you need to eat strictly according to the order.
- if one of the meals is skipped, you can not add this portion to the next reception.
- eat slowly, chewing food carefully - the products are then better absorbed, and the brain quickly receives a signal of saturation.
- does not need to count calories in drunk tea or coffee, counts the amount of milk and sugar added to drinks.
- avoid excessive physical exertion, prefer yoga or pilates.
- use small-sized dishes - reducing portions will not catch your eye.
- purchase electronic kitchen scales to weigh a portion of food and count how many calories it contains.
Calculation of calories We draw your attention to the fact that the amount of 1000 calories is much less than the average adult requires per day. Therefore, you can switch to food with consumption of less than 1200 calories only after consulting a doctor.
A set of low-calorie products for a diet of 1000 calories per day: a list of
In this diet, the main products are those that have a low glycemic index. This is the majority of vegetables( in raw or stewed), fruits and berries( except grapes, melons and bananas).
In addition, it is necessary to eat lean meats in boiled or baked form without adding fat:
- chicken
- turkey
- veal
- rabbit
It is recommended to eat fish more often:
- cod
- perch
- navaga
- tuna
- pollock
A set of low-calorie products Be sure to include inration of eggs in small quantities and low-fat dairy products:
- kefir
- curd
- whey
- yogurt
Also, be sure to eat cereals:
- oatmeal
- gr
- barley
- barley
- corn
- brown, wild rice
Season food with spices that promote metabolism acceleration:
- with hot red pepper
- cum sauce
- cinnamon
- with dry ginger
Low-calorie too tasty In addition to purified water during the day, you can drink:
- juicediluted)
- tea( preferably green)
- little coffee
- cocoa in a small amount
What foods can not be eaten on a diet of 1000 calories a day: a list of
As with any diet aimed at reducing weightAnd, it is necessary to refuse high-calorie products:
- of bakery products from the highest grade flour( replace with rye, oatmeal and whole-grain flour products)
of fried foods, as fat is used for frying. - of mayonnaise sauces, ketchup( season dishes with vegetable oil or fat-free yoghurt).
- fatty meat, fish and dairy products. Jam and jam( use natural honey).
- of sweet carbonated drinks( replace with green tea or diluted juices).
- sweets( it is better to replace them with a bit of bitter chocolate).
- alcohol( a glass of wine or beer can contain half the daily calorie rate).
- fast food.
- smoked products, sausages( due to the high content of salt and fat).
Forbidden products - of unpolished cereals
- of starchy vegetables( potatoes, Jerusalem artichoke, beets, beans)
- very sweet fruits( grapes, figs, dates, persimmons)
- coffee( not more than 2 cups)
- oilcreamy( no more than 20 g)
The correct diet and an approximate menu for a week and for every day to lose weight on a diet of 1000 calories per day
A diet based on 1000 day calories will only benefit if the menu is correctly compiled - obligatorya varied and balanced. In addition, consider that products are absorbed by the human body at different rates: meat with fish - longer, and vegetable food requires less time. Therefore in the afternoon your meal should be more easy.
It should be noted that it is very difficult to calculate the exact amount of calories contained in foods, since their caloric content can vary under the influence of various factors:
- of preparation
- of the way of growing
- of storage
Therefore, the error in calculations can be up to 200 kcal. For correct counting, use the calorie tables of the products. In addition, the packaging, as a rule, indicates the content of calories in 100 g of the product.
Before starting a diet, consider your daily diet, calculate calories using the tables, and purchase the necessary products. We offer an approximate weekly menu, designed in such a way that this diet does not cause deficiency of microelements necessary for a person and does not harm your body.
Day 1:
- breakfast I - 100 g low-fat curd, slice of bread( rye or diet), buttered
- breakfast II - fruit at your discretion( apple, orange, peach, pear, apricots or plums( 2 pcs.)
- dinner - a bowl of vegetable soup, 120 g of baked( boiled) poultry, 120 g of cabbage( leaf) lettuce
- snack - 25 g of nuts
- dinner - 2 sardines( in own juice), 250 g of stewed any non-starchy vegetables
- evening snack - a glass of fat-freekefir
Day 2:
- breakfast I - 120 g porridge buckwheat, yayta, grapefruit
- breakfast II - 70 g fat-free yogurt
- lunch - a portion of mushroom soup, 120 g of veal boiled or baked, 1 tomato
- snack - 120 fresh berries( raspberries, blueberries, currants, cherries, strawberries)
- dinner - Greek salad
- evening snack - 50 g of low-fat yogurt
Share food for every meal Day 3:
- breakfast I - 130 g oatmeal cooked on skim milk with a teaspoon of honey and fresh or frozen berries
- breakfast II - boiled soft boiled egg, 1 carrot withtea lovegetable oil
- dinner - bean soup, 150 grams of broccoli or cauliflower, 150 grams of steam fish
- snack - 100 grams of salad from different fruits
- dinner - 100 g of brown rice, 70 g of boiled chicken, 100 grams of radish
- evening snack-glasslow fat kefir
Day 4:
- breakfast I - omelet from 2 eggs, boiled green beans, diet cereal with thin layer of creamy butter
- breakfast II - yogurt( with cereals), 1 fruit( any)
- lunch - 100 grams of pasta with tomatoes, 150 g of baked sea fish, 100 g of cucumbers with a drop of olive oil
- afternoon snack - baked apple with cinnamon and honey
- dinner - 220 g cabbage meat cabbage, 150 g pepper bulgarian
- evening snack - 50 g curd fat-free
Day 5:
- breakfast I - 130 g curd casserole,120 g any fruit
- breakfast II - a glass of carrotsoy sauce, 1 grain loaf
- lunch - 250 grams of low-fat fish soup, 100 grams of stewed turkey, 150 g of raw vegetable salad
- snack - grapefruit, 2 nuts
- dinner - 120 grams of egg white omelet, 1 sardine, 130 g of arugula salad,celery and green onions, seasoned with 1 tsp.juice of lemon
- evening snack - 1 cup kefir
Day 6:
- breakfast I - 100 brown rice, 1 boiled egg, 100 cucumbers
- breakfast II - a glass of banana milkshake
- lunch - 200 g vegetable soup, 100 g boiled chicken, 100 ggreen peas
- snack - 70 g yogurt with berries
- dinner - 100 grams of rabbit stewed with eggplant or zucchini, 1 tomato
- evening snack - 1 slice of diet bread with 1 tbsp.skim curd
Eat more vegetables Day 7:
- breakfast I - 200 g of fruit salad dressed with low fat yogurt and sprinkled with chopped almonds
- breakfast II - rye bread with slice of hard cheese
- lunch - 120 grams of baked potato, 100 grams of fish, 150g stewed vegetables
- afternoon snack - 2 - 3 pcs.dried fruits( dried apricots, prunes, figs)
- dinner - 150 g of boiled veal, 200 g of salad from raw vegetables
- evening snack - 1 cup of skimmed yogurt
You can correct the proposed daily set of products, focusing on your taste preferences and daily routine: the most satisfyingtake meals from lunch to dinner or swap the first and second breakfasts, if in the morning they are not used to eating.
What you can eat for 1000 calories a day: a list of dishes
The diet, designed to take 1000 calories a day, is good in that there is no need to limit yourself too much in nutrition and to give up the usual and favorite foods. The main thing to know how many calories a portion of a dish contains.
We offer a list of dishes that you can include in your daily diet:
For breakfast( 250-300 kcal):
- omelette from 2 eggs with vegetables
- curd casserole( 120 g)
- serving of mashed potatoes without oil
- the floor of a dish of milk rice porridge
- pancake with cottage cheese( 2 pcs.)
- fruit salad with banana, persimmons, kiwi and the like with a spoon of yoghurt
- oatmeal in water with dried apricots and prunes( 200 g)
Light breakfast For lunch( 300 kcal):
- smalla plate of meat salad
- vegetable soup with pasta
- hepatic100 g
- baked fish with sour cream sauce( 150 g)
- meatballs( 2 pcs.)
- chicken bitas( 2 pieces)
- Beef goulash( 150 g)
- pizza with seafood, olives and herbs( 100 g)
Sour Lunch For dinner( 200-300 kcal):
- cabbage rolls without sauce( 2 pieces)
- Vinaigrette
- fish casserole with vegetables( 150 g)
- eggplant caviar( 150g)
- chicken drumstick in low-fat sauce( 1 pc.)
- Greek salad with fat-free curd
- pumpkin cream soup( 200 g)
- small plate risotto with mushrooms
- trout baked withtomatoes( 200 g)
Dietary dinner Simple recipes for 1000 calories for weight loss
Dietary dishes can be not only useful, but also delicious. Even if you eat no more than 1000 calories a day. We offer a few simple recipes for this diet:
Salad with tuna( 200 g contain 150 kcal):
- mix salad mix mix with a can of canned tuna
- add the chopped tomato and 1 tbsp.l.sunflower seeds
- , fill with 2 tbsp.lemon juice
Porridge( buckwheat, rice, barley, corn) with mushroom sauce:
- cook crumbly porridge
- 200 g of fresh mushrooms coarsely chop
- 1 onion cut into half rings
- fry onion and mushrooms in 2 tsp.vegetable oil for about 10 minutes
- pritrusite 1 tsp.flour
- add 200 ml skim milk
- season with scented pepper and a touch of salt
- cook until thick
- pour 150 g ready porridge 100 g sauce( about 250 kcal)
Porridge with mushroom sauce Baked apples with cottage cheese( 200 g equal to 300 kcal):
- from 250 g of apples cut out the core of
- 150 g of low-fat cottage cheese, grind with 1 yolk and 1 tsp.honey
- add 15 grams of rinsed raisins
- fill with a curd mixture
- apples with sprinkled nuts
- put in a heat-resistant form
- pour a little water
- bake at 180 degrees 15-20 minutes
Beef Stroganoff liver( 200 g - about 220 kcal):
- 130g of liver( chicken or beef) cut into strips
- tamped lightly with flour
- fry in a spoon of vegetable oil
- add chopped onion
- season with spices and salt
- pour 250 g of milk
- simmer on low heat about 5-7(200 g - 300 kcal):
- fry 200 g chicken fillet, cut into small pieces
- cut diced carrots, celery stalk, onion and bell pepper
- combine with
- meat salt and pepper
- after 7 minutes add the chopped tomato, a clove of garlic and 1 tbsp.green parsley
- cook for 15-20 minutes
- boil 120 g pasta
- combine with meat and vegetables
Vegetable soup vegetable soup( 300 ml equal 70 kcal):
- boil 2 l of water
- add 1 crocked carrots and 1 celery root
- throughminutes 5 add cauliflower( 100 g) and zucchini( 100 g)
- season with spices
- chop the cut greens and crushed garlic
- boiled egg cut into mugs and put into a bowl
- pour soup with
Omelet with vegetables( 150 g equal 200 kcal):
- Proteins 2 eggs whip with 2 tablespoons.milk
- sliced vegetables( asparagus, green beans, broccoli, cauliflower, zucchini)
- fill with egg mixture
- cover with foil
- bake in oven for about 7 minutes
Chicken schnitzel( 150 g - 250 kcal):
- chicken breast soak in kefir
- roll in corn flour
- fry in 1 tbsp.vegetable oil
Chicken schnitzel Casserole from sea fish( 200 g contain about 200 kcal):
- cauliflower disassemble on inflorescence
- lay out in
- form in the center place frozen fish fillet
- season with spices
- around put the tomatoes cut into circles
- from above place onion rings
- bake 20-30 min
- sprinkle with greens
How to burn 1000 calories a day?
According to dieticians, 1000 calories is the equivalent of 111 grams of fat in our body. Is it possible to get rid of them in a day?
Fitness trainers claim that it's almost impossible to spend 1000 calories per training session. The loss of 600 kcal is already a great success. The effectiveness of sports for weight loss depends on many factors:
- training a person
- regularity classes
- individual body features
- diet and diet
- emotional mood
According to experts, the usual morning exercise performed at a very fast pace, helps burn large amounts of calories. We offer the following variant:
I circle:
- jumps with arm and leg extensions to the sides - 100 times
- squats - 100 times
- curls - 75 times
- pushups - 20 times
- bappi - 10 times
Practice physical exercises II circle:
- jumpswith the development of hands and feet to the sides - 50 times
- twisting - 45 times
- squats - 50 times
- "bar" - 45 with
The following types of training are the most effective for rapid loss of calories:
- cycling - 600 kcal / h
- rock climbing- 700 kcal / h
- jumping rope - 650 kcal / h
- fighting sports - 700 kcal / h
- running at an average tempo - 600 kcal / h
- tennis - 800 kcal / h
- swimming at a moderate pace - 600 kcal / h
- hulahop - 400 kcal/ h
- step aerobics, rhythmic dances, belly dancing - 350 kcal / h
Tennis promotes burning of calories Given the listed indicators, you can determine for yourself the necessary physical effort in order to burn 1000 calories per day:
- start the day with a 30-Minute morning jogging
- engage in intense physicsat least 1.5 hours a day
- if possible, get to work on foot at an intense pace( so you can burn 150 kcal for half an hour)
- in the evening when watching TV, turn the hoolahup
Drink tea with ginger In addition, follow these simple recommendations:
- every morning, drink an glass of warm water with a teaspoon of lemon juice on an empty stomach - this will help start the metabolic process
- more laugh - it is proved that 15 minutes of laughter burn calories in an amount equal to that which is containedI add ginger root to the tea in the
- tile, and season with cayenne pepper - this will speed up the process of digesting food.
clean up the apartment more often. - General cleaning for an hour burns about 300 kcal. - play with children - active walks will help burn up to 400 kcal perhour
- avoid unnecessary "wrapping" - in the cold the body spends more calories. That's why it is recommended to sleep naked
How much can you lose 1000 calories per day on a diet for a month?
If you follow a diet of 1000 calories, an average of about 0.5-2 kg per week is lost. In the early days of extra pounds go faster. Then this process slows down. Thus, for a month you can lose weight by 3-8 kg.
However, as we have already mentioned, nutrition according to the principle of "1000 calories per day" is a method of "emergency" weight loss. Nutritionists insist that this diet can not be more than a week. The maximum time in extreme cases, when you need to lose excess weight quickly, is 3 weeks.
You can lose weight by 3-8 kg Exceeding the recommended period can lead to negative consequences:
- slowing down the metabolic processes
- depletion of the body
- hair loss
- disorders of the digestive, nervous, cardiac systems
In addition, do not forget that, like with any other diet, to return to the usual diet you needgradually, adding to the diet an additional 100-150 kcal per day. Otherwise, after the end of the diet, you can very quickly recruit with such difficulty the last kilograms. It is recommended to continue to follow fractional nutrition and to limit the consumption of high-calorie foods.
Diet 1000 calories per day: reviews and results of the grown thin
Olga, 27 years old:
"I was on a diet for 2 weeks, I lost 4 kg. In general, the result I'm happy with. Hungry was not, enough food. Sometimes she could even indulge in candy, but in the evening she had to give up. The result has been holding for 4 months. "
Elena, 21 years old:
"The diet is excellent, I dropped 9 kg in 3 weeks. I know that you can not sit on it for more than a week, but you really want to lose weight by the summer. I do not know if the former volumes will return after the diet. I hope no. I will try to limit myself further. "
Galina, 40:
"After a week of diet, she dropped only 500 g, which very quickly returned within the next 2 days of normal nutrition. I understand that you just need to eat right and exclude sweet and flour, but it's so difficult. .. ".
Anna, 38 years old:
"I was on a diet for 2 weeks. Lose weight was 4 kg, of which "returned" 2 kg. But there is still a positive result. In addition, during this period the body is used to consuming less, and satiety comes faster than before. And I adhere to the rules of fractional nutrition even now. "
Video: We keep a diary of a food, we follow calories