If your favorite dress has long been idle in the far corner of the wardrobe, then the time has come to take measures. And in this a diet of 1000 calories will help you.
Contents
- Diet 1000 calories: Her strategy
- Advantages of a diet of 1000 calories
- What is recommended by the use of 1000 calories: permitted products
- Diet 1000 calories and categorically prohibited products: a list of restrictions or products that must be carefully considered
- Diet 100 calories: several important tips:
- The role of physical activity in a diet of 1000 calories
- How to count calories for a diet of 1000 calories?
- Diet 1000 calories-Example menu: 1-2 option
- Diet 100 calories: 3-4-5 menu option
- Diet 1000 calories: 6.7 menu option
- Diet 1000 calories: 8 menu option
- Will you be hungry on a diet of 1000 calories per day: Cons
- Recipes of low -calorie dishes for a diet of 1000 calories
- Video: Diet 1000 calories
In this low -calorie diet, people sitting on it are allowed to take a total of 1000 calories per day in order to quickly lose weight in a short period of time. Therefore, a diet of 1000 calories has another naming - express. But a quick and noticeable result should not affect the state of your health, so we suggest you get acquainted with the rules of this weight loss with calories.
Diet 1000 calories: Her strategy
- The diet of 1000 calories focuses on small and frequent meals, as well as a decrease in the consumption of fats, sugar and carbohydrates. Alcohol is strictly prohibited, but dietary soda and black coffee can be taken in moderation. Strong physical activity is not recommended,since there is little energy for any exercise due to low calorie consumption.
- At the same time, the grocery selection itself should be made very carefully and with the finest calculation in order to achieve the desired result. Therefore, very It is important to have a plan. When you start a diet, it can be very difficult, especially if you do not have a strategy. And you need to compose a strategic move before a dietary start.
- The main stroke of the diet 1000 calories It consists in the fact that a sharp reduction in calories consumed leads to weight loss almost without physical activity. The 1000 plan generates energy deficiency from 500 to 1000 calories, while helping to burn about 8% fat.
Attention: You need to consult a doctor or nutritionist to find out if this diet plan for your body is suitable. After all, women who weigh more than 75 kilograms, and those who lead an active lifestyle should take at least 1200 calories per day.
- This diet is considered the most effective when losing weight in a short time, but on an ongoing basis it is forbidden to practice!
- If you have a difficult medical history or you suffer from digestive disorders, consult your doctor before the start of this diet.
- There are many factors that determine which power plan is suitable for each of us. Factors such as Age, current weight, bone health, muscle health, medical history, mental health, genetics, etc., play an important role in determining a suitable diet for each person.
An important condition is the frequency! The established nutrition 3 times a day makes the body postpone “in reserve”. Therefore, in large breaks, and even with a low percentage of calories, stress cortisol is produced in our systems! And all this enhances the feeling of hunger!
Advantages of a diet of 1000 calories
- The diet of 1000 calories is considered useful when it comes to burning calories with high speed, since this is a low -calorie diet. This diet is quite appropriate If you intend to quickly lose a few kilograms or want to pave the way to a longer plan of weight loss.
- In addition, the approximate menu of this diet plan provides good nutrition, while minimizing calories.
- This diet primarily emphasizes the consumption of fruits and vegetables, as they contain few calories, and give a large supply of water and fiber, which creates a feeling of satiety and prevents overeating.
- It is simple and understandable, contributes to a healthy diet, allows you to lose several extra pounds and increases self -confidence.
For 1000 calories per day, women can lose about 1-2 kilograms per week, men 2-3 kilograms per week, depending on the initial weight and the level of activity. It is not recommended to limit calories in this way for more than 3 weeks - For most people, this level of calories is too low to get a sufficient amount of food, and may have the effect of slowing metabolism.
What is recommended by the use of 1000 calories: permitted products
- Diet plan for 1000 calories should include products, rich in vitamin B, proteins and fiber,which are usually contained in cereal/vegetable products and wheat enzymes.
- Give preference to boiled types of low -fat meat and fish!That is, it:
- turkey
- chicken
- rabbit
- veal
- mintay
- cod
- flounder
- pike
- zander
- Diet requires a reduction in the number of entire types of food, such as Carbohydrates or trans fats!Since our body requires nutrition to improve the general state of health, they cannot be completely excluded.
- Calcium can be turned on, Accepting low -fat dairy products, legumes (they also replace animal protein) and green herbs. We also offer to familiarize yourself with the material "Products that contain calcium."
- Cerealsyou should be in your diet for the health of the stomach, but they should not be the main part.
Treat with caution to the rice!
- Fruit, such as oranges, plums, grapefruit, kiwi, pears, strawberries and many Other berries,which offer a minimum number of calories can be used in salads. It is on them that it is worth focusing. But do not forget that They cause a feeling of hunger!
- Green and leafy vegetables, Such as spinach, celery, tsukkini, broccoli and artichokes are rich in vitamins and minerals, and are also ingredients with negative calorie content. No, she will not take a share from the burger, just The calorie percentage is very low and equates to zero!
- One portion of cabbage contains only 35 calories, but rather rich in fiber.
- In addition, vegetables such as cucumber, celery and environmentally friendly pepper have high water content. BUT Water is the basis of any diet! And not boiled or carbonated, but filtered fluid!
Important: if there is a moisture deficiency or the same water in the body, then even a diet of 1000 calories will not help you lose quickly by the summer! Want to eat - drink water!
Diet 1000 calories and categorically prohibited products: a list of restrictions or products that must be carefully considered
- Fat and oils They fall under the strict taboo! Exclude from our diet:
- coconut oil
- ground nut or walnut oil
- palm oil
- avocado oil
- fat and other animal fat oils
- butter
- peanut butter
- almond oil
- cashew oil
- hard cheese
- cream cheese
- Seeds and nuts - They are extremely useful, but also act as the most high -calorie products. For example, a walnut has a 100 g 656 kcal. In addition, they are relatively heavy. Therefore, we remove from the diet or reduce to a minimum:
- forest nuts
- cashew nuts
- sunflower and watermelon seeds
- walnuts
- pine nuts
- dried coconut
- peanut
- brazilian nuts
- pistachios
- chia seeds, etc.
- Dry fruit They have an increased sucrose content. Therefore, we remove:
- dates
- prunes
- raisin
- apricots
- figs
- High -calorie fruits, vegetables and legumes:
- avocado
- mango
- bananas
- grapes, in 100 g 72 kcal
- potato
- corn
- green pea
- bobs of Lima
- soya beans
- Squirrels, As an indispensable construction element of our all systems, nevertheless, it is worth receiving not from:
- beef
- pork
- mutton
- ducks
- goose
Important: of course, all smoked meats, mayonnaise and bakery products, we exclude sweets from the menu. Not only high calorie content, but also their insidiousness - in the activation of a feeling of hunger!
Diet 100 calories: several important tips:
- Count 1000 calories per day with your main product, but add more if you are active
- If you ate a little more calories, do not punish yourself - just go on your schedule further
- Drink a lot - ideally water.Do not spend calories on liquids!
- Do not eat your calories too early - this is a bad way if you ate all your calories for breakfast!
- But follow the nutritional balance of calories:
- Breakfast should give focus of energy, so take 250 kcal to it
- Lunch should occupy the basis of 300-350 kcal
- We have dinner as poor - up to 150 kcal, maximum 200
- Snacks should be up to 100-120 kcal
- In no case does it miss breakfast, and even more so - lunch! There should not be long breaks - up to 3 hours
- Evening snack should be 1.5-2 hours before bedtime
The role of physical activity in a diet of 1000 calories
Gymnastics is a healthy habit. Nevertheless, a 1000 calories diet are a low -calorie diet for quick weight loss. A strict exercise is not recommended yet. You can take the average pace of walks or do yoga. You can also do several stretching exercises to save your muscles active and maintain blood circulation.
Important: you can experience weakness, because you consume much less calories than usual. You will aggravate this condition even more, making strict training. It is better to start training after you stopped a diet for 1000 calories.
How to count calories for a diet of 1000 calories?
- Of course, electronic scales are needed for accurate measurement! You can do with spoons, but there will be a lot of confusion.
- And be prepared that at first it will be very difficult for you to keep in your head all the information on the calorie content of a particular dish. Like a life hack - we write down and make posters, sketches on the refrigerator, So that the necessary information is before my eyes!
- To make it easier for you, take 100 g, until you catch the algorithm itself.
We also offer you a table with calorie content.
Diet 1000 calories-Example menu: 1-2 option
As drinks during the day you can include: water, black/green tea or coffee without sugar. Carbonated drinks with slight calorie content, such as dietary stake, are sometimes allowed.
Breakfast
- A sandwich of rye bread, with a slicer of cheese (best ricotta or tofu - 110 and 76 kcal, respectively, 100 g) - 20 g, 1 soft software. Count: 250 + 22 (ricotta) + 47
- A cup of black coffee - 2 kcal, without additives!
Morning snack
- 10 g of almonds (approximately 5-6 pieces) and 50 blackberries. Count: 58 + 17
Dinner
- Chicken broth - 200 ml, 20 g of home -made crackers, chicken breast stewed with broccoli, zucchini, carrots, tomato and green onions (without oil). Count: 30 kcal + 66 + 155
Afternoon snack
- 200 g of apples (only green) + 100 g of peach \u003d 94 + 39 kcal
Dinner
- Make a salad of 100-gram tomato (divide the large fruit), cucumber 108-110 g and medium bell pepper in 100 g, season with lemon juice, sprinkle with green chopped onions. 100 boiled or boiled for a couple of pike perch or hek. Count: 23+ 12 + 26 + 5 + 90
Late dinner
- 100 g of skim yogurt with flax seeds - 64 kcal
Diet 100 calories: 3-4-5 menu option
Early morning
- 100 ml of warm water with lemon - 31 kcal
Breakfast
- 2 boiled quail eggs (4 kcal), 3.5 g or 1 core of walnut (23 kcal) and a vase with any fruit up to 82 kcal
Morning snack
- 150 g of low -fat cottage cheese - 127 kcal
Dinner
- The salad is with yogurt sauce - 351 kcal:
- 2 fresh salad leaves
- 1/2 cucumber
- 1/2 red and yellow pepper
- 1 tomato
- 1/2 chicken breast without skin, in boiled form
- 1/2 tablespoon of lemon juice
- 100 g of yogurt
- 25 g of cins
- 1 teaspoon of chili flakes
A vegetarian alternative: if you are a vegetarian, instead of chicken you can add carrots, fried broccoli and champignons.
Afternoon snack
- 1 bowl of watermelon or as many as 200 g - 54 kcal
Dinner
- Squids in sour cream sauce with the addition of onions (100 g), but with minimal salt consumption! Adding sour cream - no more than 15 g! Plus salad 200 g of Beijing cabbage and cucumber. General counting: 180 + 28 kcal
Evening snack
- A glass of skim kefir, 250 ml - 120 kcal
Diet 1000 calories: 6.7 menu option
Early morning
- Honey, lemon juice and warm water - 70 kcal
Breakfast
- Oat porridge on water in 100 g and the same amount of strawberries - 129 kcal
Morning snack
- Green tea - 5 kcal
Dinner
- Swre out of fresh cabbage and 100 g of low -fat yogurt without additives. 120 g boiled on the water of lentils with finely cut garlic. Count 137 + 60 + 156 kcal
Afternoon snack
- 1 peach and 1 orange - 86 kcal (in 200 g)
Dinner
- Baked pike 150 g - 126 kcal + vegetable salad up to 100 kcal (on your choice, but more green and sheet vegetables)
Evening snack
- Green tea and 2 oat cookies without additives - 5 + 126 kcal
Diet 1000 calories: 8 menu option
Will you be hungry on a diet of 1000 calories per day: Cons
- Yes, of course you will.How hungry is depending on how much you usually eat. If you eat a lot to the diet, it will be a big shock, and you will be really very hungry. But it is important to understand that hunger is temporary - it comes and leaves. You will not be constantly hungry, it will be periodically. And over time he will fade. You get used to a new volume of food.
- Once again, we focus that You should drink water-It helps, as well as do something active. The reality is that any diet will pass through periods of hunger, so the expectation of a diet/losing weight without a hungry period is a pipe dream!
- You will be hungry, but accept it.Follow your weight loss, and if it is stable, you can afford extra calories.
Recipes of low -calorie dishes for a diet of 1000 calories
