The general principle of the low calories diet is to reduce daily calorie intake. For each person (depending on gender, age, work), the optimal number of calories consumed per day individually. If the number of calories in food consumed above the norm, you will gain weight, if lower, the weight will go away. The optimum is reduced calorie intake by 20-30%. Therefore, I advise you to follow a low calories diet.
With low calories diet reduces the same amount of consumed fat and carbohydrates. First of all, the restriction relates to products such as sugar, sweet drinks, various confectionery products. Consumption of bread should be limited to 150-100 grams a day, if you want to lose weight quickly, then the bread should be deleted altogether. Number of fat consumption should be reduced to 80 gr.
Increased or remained the same amount of protein during low calories diet. It should restrict salt foods that excite the appetite, alcohol, because they themselves are high-energy, as well as adhere to diet – 5-6 times a day.
Products and dishes, which are recommended for low calories diet:
Soups. You can prepare soup with cabbage, beets with the addition of a small amount of grains or potatoes. You can eat 250-300 grams of soup.
Bread. It is desirable to limit to a minimum amount of consumed bread. You can eat about 100-150 grams. Deprecated bakery flour first and higher grades, as well as products and flaky biscuit dough.
Meat, poultry. You can eat lean meat – turkey, chicken, beef, veal, rabbit. You must limit lamb and lean pork. The best way to eat boiled, baked or stewed meat. You can fry lightly boiled meat. You can eat up to 150 grams per day. Prohibited products: sausages, cooked and smoked sausage, duck, goose, and preserves.
Fish. You can eat any lean fish in boiled, fried or baked form. It is also allowed various seafood. You can eat 150-200 grams of fish per day. Banned oily fish, any canned food, salted fish, as well as caviar.
Dairy products. You can consume a variety of dairy products with the lowest fat content. Such as sour cream, milk, dairy products, you can eat cheese, not more than 9% fat (you can make cheese cakes and puddings). Allowed a small number of low-fat fat. You can eat 100-200 grams of dairy products. Deprecated: yogurt, fermented baked milk, fat cheese, cottage cheese products containing sugar, salt and fat cheese, baked milk.
Vegetables. Vegetables can be eaten in any form, however, it is important that a portion of vegetables was used in raw form. Desirable vegetables during this diet are: pumpkin, tomatoes, cucumbers (fresh), cabbage, turnips, zucchini. It should limit the dishes from beets, carrots, potatoes, rutabaga, green peas – these products can have no more than 200 grams per day.
Snacks. You can prepare vegetable salad, you can use pickled vegetables. Allowed vegetable salads, dressed with meat broth, fish, salads and salads with seafood. Deprecated acute and fatty snacks.
Sauces and condiments. You can savor dishes with vinegar, a light mushroom sauce, tomato sauce, white sauce with vegetables. Prohibited mayonnaise, as well as fatty and spicy sauces, can not be added to food spices.
Fruits. You can eat fruits both in raw and boiled form. Allowed unsweetened stewed fruit. Prohibited foods are bananas, dates, figs, grapes, raisins.
Sweets. Chocolates should be removed from the menu during a diet. Prohibited are various confectionery, ice cream, honey, jelly.
Drinks. Allowed during the diet drink tea, black coffee with milk, as you can drink juices do not contain sugar. Prohibited various sweet juices, drinks, cocoa. Desirable grape juice.
See Also
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