Diet 1000 calories per day: sample menu for the week and for every day for weight loss

Scientific research suggests that 300 kilocalories is the number that triggers weight loss processes. According to a two-year observation of 143 adult men and women, limiting the daily menu to such a small amount resulted in the loss of 8 kg of excess weight¹.

Since 1 g of fat contains about 9 kcal, a daily deficit of 300 kcal is equivalent to losing 33 g of body fat per day - or 200 g of weight per week. On the other hand, the rule also applies in the opposite direction - an extra 300 kcal will provide a similar increase.

How to find out your calorie intake

Fundamental Soviet science weighed and measured the norms of daily calorie intake for the individual working for the benefit of the fatherland. Here is a scan of this table, which medical university students must take during the test:

Note: Group I includes workers primarily in mental labor; Group II - workers of light physical labor; Group III - workers of moderate physical labor; Group IV - workers of heavy physical labor; Group V - workers of particularly heavy physical labor.

In other words, a girl under 30 who regularly sits in front of a monitor should consume within 2000 calories per day. It’s easy to imagine what 2000 calories are in our photo gallery, where each photo shows 1000 calories.

Now it’s easy to find out your daily calorie intake - just use the Zozhnik counter - it’s right under the logo on any page.

Delicious and filling breakfasts for 300 calories

Cheesecakes + coffee with milk

Mix in a bowl: low-fat cottage cheese, egg and oat bran flour. Form small cakes and fry them in a non-stick frying pan without oil. To make cheesecakes sweet, use sugar. deputy with zero calories.

Ingredients and KBJ:

Protein muffins in the microwave in 2 minutes + black tea with milk

For the muffin dough, mix: egg with soy protein isolate and almond flour (flour can be replaced with any other flour - coconut, corn, flaxseed, oatmeal, buckwheat). Mix well. Pour the dough into small silicone molds and microwave for 2 minutes. This set of products will make 3-4 small muffins.

Ingredients and KBJ:

Fried eggs with vegetables

For the fried egg, use two whole eggs and one white. This way your breakfast will be balanced with the required amount of protein, fats and carbohydrates. Cut vegetables into any shape. Add one slice to the scrambled eggs.

Ingredients and KBJ:

Oat pancakes + chicory with milk

For pancake dough, mix: kefir with egg. Add 0% sweetener. Add oat bran flour and cornstarch. Mix well. Let the mixture sit for 10-15 minutes. Bake in a non-stick pan without oil.

Ingredients and KBJ:

Oatmeal with berries

Buy oatmeal - take a long time to cook. She's more useful. Prepare porridge with milk. Add 50 grams of any berries and a teaspoon of chia seeds. Sweeten the sugar. with zero calories. Instead of chia seeds, you can use one walnut or 2-3 almonds. Or add 5 g of butter for this calorie content.

Ingredients and KBJ:

Salmon sandwiches + coffee with milk

Prepare two sandwiches: spread low-fat curd mixture on bread. Place cucumber and a piece of salmon on top. Sprinkle with chopped dill.

Ingredients and KBJ:

Tuna omelette + black tea with milk

For the omelet, beat two eggs with a fork. Add salt and pepper to taste. Pour the omelette mixture into a non-stick frying pan (no oil!). When it starts to set, spoon the canned tuna flesh onto one half. Cover the tuna with the other half.

Ingredients and KBJ:

What to cook for lunch

Typically, a tasty and satisfying lunch requires 400-450 calories, even for petite ladies who are losing weight and staying in shape. But if for some reason (you’ve had too much in the morning or you’re planning a party with friends in the evening...) you need to fit in exactly 300 calories, see our meal options.

Buckwheat porridge with tilapia

Boil buckwheat in water. Add salt to taste. In a frying pan or in a slow cooker, simmer the tilapia fish fillet with carrots, onions and tomatoes.

Mix the porridge with fish dressing.

Ingredients and KBJ:

Chicken with vegetables + slice

A very tasty, protein-rich dish.

Cut the chicken fillet into pieces. Chop all the vegetables. Place the chicken and vegetables in a slow cooker or frying pan. Add all the spices and herbs. Put it out. 5 minutes before cooking, add canned beans to the dish. Add a slice to the finished dish.

Ingredients and KBJ:

Chicken thighs with potatoes

A very simple and quick dish. Stew chicken thighs with tomato and onion. Boil the potatoes.

Ingredients and KBJ:

Chicken liver with brown rice

Boil the chicken liver: place it in boiling water for 5 minutes. Measure out 30 g of brown rice and boil. Complete the dish with fresh cucumber

Ingredients and KBJ:

Trout with pasta

Boil or steam the fish - trout. Boil the pasta separately. Sauté onions, carrots and tomatoes in a frying pan. Mix the steamed vegetables with the pasta.

Ingredients and KBJ:

Stewed chicken hearts with vegetables

Stew chicken hearts with onion and tomato. 5 minutes before cooking, add green beans. Slice fresh cucumber for the finished hearts.

Ingredients and KBJ:

Stew with chicken meatballs

For meatballs, mix: minced chicken breast with onion and turmeric. Salt and pepper to taste. Form into meatballs.

Chop vegetables: tomato, carrots, bell pepper.

Place the meatballs in a frying pan (or in a slow cooker). Add chopped vegetables. Simmer covered for 25 minutes. 5 minutes before readiness, add green beans and finely chopped garlic.

Ingredients and KBJ:

Protein, hearty dinners

Squid stuffed with fresh cabbage

Boil two small squids (total weight when finished is no more than 200 g). Throw them into boiling water and cook for no more than 5 minutes.

Finely chop the cabbage and add salt to taste. Season it with low-fat yogurt. Place the prepared coleslaw into the squid carcasses. Ready! In addition, you can drink a cup of black tea with 0 calorie sugar.

Ingredients and KBJ:

Omelet with vegetables and minced meat

To make the dish large, filling and low in calories, use one whole egg (white + yolk) and three whites in the omelet. Mix them with milk, add salt, add finely chopped dill.

Place in a frying pan: minced chicken fillet, chopped onions, tomatoes and green peas (frozen). Simmer until the minced meat is ready. Then pour in the egg-milk mixture.

Ingredients and KBJ:

Canned tuna salad

Very quick recipe. You will need to buy a jar of canned tuna in its own juice. Mix it with chopped cucumbers, tomatoes and herbs. Season with natural yoghurt.

Ingredients and KBJ:

Cottage cheese with kefir + slice

This is another option for the lazy. Just mix 200 g of cottage cheese with a glass of kefir. Add sugar. deputy taste. Eat as a bite with a slice.

Ingredients and KBJ:

Diet shawarma

Cut the pita bread into two parts. Use only one half per person for dinner. Prepare the filling: mix finely chopped boiled breast with shredded cabbage and pickles. Season them with low-fat curd paste. Add salt to taste.

Pack the filling into the pita bread. Fry it in a dry frying pan until lightly browned.

Ingredients and KBJ:

Steamed mackerel with vegetables

Do not be alarmed that the fish chosen for dinner is fatty varieties. This is not easy. After all, it contains healthy fats - omega 3. They are necessary for maintaining hormonal levels, skin, hair and nails.

Steam the fish along with vegetables: broccoli, cauliflower and carrots. Season with salt and fresh herbs.

Ingredients and KBJ:

Egg and cucumber salad

This is a light dinner option made from eggs, cucumber and curd dressing. Boil 4 eggs. For the salad, use two whole (white + yolk) and two eggs without yolk. Chop boiled eggs, cucumbers, herbs. For dressing, use soft low-fat cottage cheese and yogurt. Mix them, add salt and add to the salad. Salt - to taste.

Ingredients and KBJ:

Results after diet

Losing weight is an individual process. According to reviews, with the help of dietary nutrition you can get rid of 7-9 kg per month. Much depends on the quality of the menu, the intensity of training and the initial weight. If a person follows the basic principles of a diet and exercises regularly, then in 4 weeks he can lose up to 11-12 kg.

To quickly restore strength, you need to adhere to the regime: sleep at least 8 hours and do not skip meals. It is not recommended to abuse drinks that contain taurine and caffeine to fight sleep.

A 1000 kcal diet is usually quite varied. Every other day you can introduce sweets into the menu: dark chocolate speeds up brain function, and honey helps strengthen the body's defenses. If during the period of losing weight a person feels a loss of strength, then it is better to abandon the technique.

Contraindications

The ABC diet cannot be followed for more than 50 days. People with weakened immune systems, teenagers, pregnant and lactating mothers should avoid such a strict method of losing weight. If you have any chronic diseases of the internal organs, long-term fasting can lead to their aggravation. Do not forget also about the side effects of the ABC diet - bad mood, problems with concentration, weakness in the body, deterioration of hair and nails. Therefore, before resorting to this technique, consult your doctor.

In all other respects, the ABC diet has proven its effectiveness and consistency. In many cases, it becomes the only chance to regain a beautiful figure and look at the nutrition system in a new way. We wish you success in this matter!

Basic rules of the 700 kcal diet

Nowadays, it has become very popular to lose weight by counting calories and reducing calorie intake. This technique is no exception. While following the diet, you should eat food daily so that the total daily intake does not exceed 700 kcal. To achieve maximum results, it is recommended to follow this technique for 3 weeks. During this period, you can lose 5-9 kilograms of excess weight.

The technique provides for several requirements. If you follow them, you will be able to get the desired result and get rid of excess weight:

1. The low-calorie method requires the introduction of a large amount of protein products. It is protein that helps quickly saturate the body for a long time, accelerating metabolic processes. It is protein foods that allow you to get rid of fat by burning fat cells. It also protects muscle mass from taking energy from it. This makes a big difference. Therefore, it is recommended to include lean meat and low-fat fish, low-fat dairy and fermented milk products, and seafood into the diet.
2. It is advisable to refuse or at least limit yourself from consuming simple carbohydrates. These include carbonated drinks, confectionery, and flour products. If it is very difficult to spend at least one day without flour, then it is allowed to occasionally enjoy bran or wheat bread, but not more than 100 g per day. If you have a craving for sweets, you can satisfy your hunger by adding dried fruits and honey to your diet.
3. It is recommended to eat all the most high-calorie foods in the first half of the day. For dinner you should eat exclusively light foods.
4. The authors of the method strongly recommend eating often, but in small quantities. This will make it much easier to cope with acute attacks of hunger and not break the diet.

It is best to eat exclusively at home or with foods that you have prepared yourself, because this is the only way to accurately calculate the calorie content of the finished dish.

Diet “700 calories”, 7 days, -4 kg

The lion's share of modern popular dietary techniques is based on a sharp reduction in calorie intake. The 700 calorie diet is one of them. While following this technique, you need to “eat” exactly that many energy units every day. It is recommended to eat this way for no more than three weeks; after this period, you should gradually increase your daily caloric intake. If you need to lose a small amount of kilograms, you can spend less time on a low-calorie diet. As a rule, in a week on a “700 calorie” diet you lose 3 kilograms of excess weight.

Sample 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).

What are the advantages and disadvantages of the diet?

This weight loss system has many advantages. First of all, it should be noted that there are no strict restrictions and those losing weight can independently choose any products to create a menu. Of course, it is better to give preference to healthy products. Therefore, you can eat tasty and varied, while losing extra pounds.

An equally significant advantage of the method is that there is no need to starve or constantly eat the same foods, since it is precisely such requirements that often lead to breakdowns. The low-calorie method also guarantees the rapid loss of extra pounds in a fairly short period of time.

There are significantly more disadvantages to this diet:

• In order to fully adhere to the method from beginning to end, you will need psychological preparation, enormous endurance and willpower.
• It is necessary to regularly calculate the calorie content of consumed products. It is unlikely that you will be able to do without a table or applications for counting. In addition, you will have to constantly weigh the products in order to know the exact weight, which will facilitate the calculation task.
• A disadvantage for too busy people may be the need to eat small meals, since there is not always a free minute to snack on healthy ingredients.
• It is important to note that many nutritionists are against this technique due to its excessively low energy consumption. Due to the fact that an insufficient amount of energy enters the body, people who adhere to this system may encounter weakness, loss of strength, malaise and other “charms”.
• If you create a menu incorrectly, introduce a large number of sweets, desserts and flour products into your diet, planning it so that the daily intake is 700 kcal, then this may be accompanied by severe hunger and a lack of nutrients for the normal functioning of the body.
• This technique requires a smooth exit, so after finishing the diet you should gradually increase the diet by 50-100 kcal. Otherwise, if this rule is violated, it will not be possible to maintain the result obtained, and the lost kilograms will return again.
• Disorders of metabolic processes are not excluded. Yes, weight loss will not stop, the kilograms will go away, but health problems may arise.
• If you have decided to lose weight in such a tough way, you should first weigh the pros and cons. Such nutrition can become stressful for the body.
• It is very important to pay attention to the fact that the technique can cause one serious side effect. Due to the intake of a small amount of calories into the body, a large volume of bile is released, so you should be careful.

If you want to go on this diet again, then repeating the technique is permissible no earlier than after 1.5 months.

When is it forbidden to go on a diet?

Before going on such a diet, it is highly recommended to consult with a nutritionist, who will either give the go-ahead or prohibit you from adhering to the rules of this technique.

The diet is not suitable for children, adolescents, the elderly, pregnant women and nursing mothers, as this group of people requires a more satisfying, balanced diet. The technique is prohibited in case of chronic diseases or recent operations. The diet is strictly prohibited for people who have diseases that require special therapeutic nutrition.

Despite the fact that this technique is indeed very effective and allows you to get rid of excess weight, it has many disadvantages. Therefore, it is very important to carefully consider your decision and understand whether you will be able to withstand such a period, eating strictly according to the rules, and without breaking them.

What to eat for dinner for 200 kcal. What you need to know about evening meals.

Dinner is one of the important meals that is directly related to the process of losing weight. Very often, people who want to lose weight make the same mistake. They either refuse this meal altogether, or do it incorrectly. Nutritionists and gastroenterologists insist that you should never skip dinner, as this will affect your health over time.

What should be the right dinner for weight loss?

Serving size and calorie content.

• The portion should be small, ranging from 200-300 g.
• If dinner consists of dairy products, the serving may consist of 150 g of cottage cheese and 150 ml of kefir or yogurt.
• Salads can be consumed up to 200 g, and meat or fish products - about 100 g.
• The average calorie content of dinner should be about 300 kcal.

What products should the evening meal consist of?

• + Low-fat dairy products, hard cheese up to 50% fat, cottage cheese 5% - 9%, yogurt 1.5%, low-fat kefir.
• + Lean meat and meat products, steamed or baked in the oven.
• + Low-fat fish and fish products, also steamed or oven-cooked. — Canned food and smoked fish products are not allowed.

One of the most frequently asked questions is what time should you have dinner.

In fact, there is no exact time for dinner; there are recommendations that you need to have dinner no later than 7 pm, since in the evening the body not only does not receive the benefits of a late dinner, but also suffers from it. Nutritionists and doctors recommend having dinner no later than 4 hours before bedtime. So that your body is not overloaded with food and its processing during sleep. Try to organize dinner no later than 7 pm and do not delay bedtime.

If you want to lose weight, be sure not to skip dinner, but figure out how to eat dinner correctly and you will achieve the desired results.

Basic rules for following a 1000 kcal diet

An adult should eat from 2300 to 2700 kcal daily, including fats, carbohydrates and protein in their diet. If you cut this norm by almost half, then, of course, a sharp weight loss will occur.

When compiling and observing the menu, you should adhere to the following rules:

• Divide the allowed 1000 kcal into 5-7 meals. • Eat small portions, preferring low-calorie foods. • Be sure to drink water; it is recommended to drink up to 2 liters of clean water. There are also no restrictions on tea, juices, and fermented milk drinks. But you should give up coffee, because it retains water in the body and slows down the process of losing weight. • Buy yourself a brochure or print out calorie charts. With their help, you will create a healthy daily menu. • Do not use this menu for more than 1-1.5 weeks.

To avoid exhaustion, your diet should be rich in protein and complex carbohydrates. Note that the 1000 kcal menu also has disadvantages, let’s look at them.

ABC diet for 30 days

The ABC method, designed for 30 days, is intended for people who, in addition to diet, engage in sports (aerobics, fitness, etc.). Its calorie content is slightly higher, because the body needs energy to train muscles. But you can use this diet without going to the gym - if you find it difficult to stick to the 50-day method.

The diet must begin with a fasting “hungry” day (it is better if it is a day off, for example, Sunday). Next, the daily calorie content should be as follows:

First week

1. Monday – 850 kcal;
2. Tuesday – 800;
3. Wednesday – 750;
4. Thursday – 700;
5. Friday – 750;
6. Saturday – 800;
7. Sunday – 850

Second week

1. Monday – 750;
2. Tuesday – 700;
3. Wednesday – 650;
4. Thursday – 600;
5. Friday – 650;
6. Saturday – 700;
7. Sunday – 750

Third week

1. Monday – 650;
2. Tuesday – 600;
3. Wednesday – 550;
4. Thursday – 500;
5. Friday – 550;
6. Saturday – 600;
7. Sunday – 650

Fourth week

1. Monday – 550;
2. Tuesday – 500;
3. Wednesday – 450;
4. Thursday – 400;
5. Friday – 450;
6. Saturday – 400;
7. Sunday – 550

The last 30th day you need to fast (as on the first day).

Try to make a diet of vegetables, fruits and protein. Protein is especially important - it prevents the loss of muscle mass, which means that you will lose weight only by burning fat.

How to make a menu correctly

Before you create a weight loss menu for a week or a month, you need to:

1. Assess your level of physical activity.
2. Calculate the kcal norm for the day.

The level of physical activity can be:

• Minimum - sedentary work, no sports (coefficient 1.2).
• Light - sedentary work, but there are light workouts up to 3 times a week or long walks (coefficient 1.3).
• Medium - work that requires little physical effort, light training up to 5 times a week, morning or evening exercises (coefficient 1.5).
• High – work with physical activity, active lifestyle, intense sports up to 5 times a week (coefficient 1.7).
• Extremely high - hard physical labor, hard training every day (coefficient 2).

Once the level of physical activity is determined, you can calculate the kcal norm using the formula:

(9.99 * weight in kg) + (6.25 * height in cm) - (4.92 * age in years) -161 * coefficient. physical activity

What can you eat

Our appearance and health depend 70% on nutrition, the remaining 30% on lifestyle and activity level. To understand how much you can eat per thousand kilocalories, you can use special tables on the Internet or mobile applications. The least high-calorie foods are vegetables. The most high-calorie foods are dried fruits, baked goods, desserts, and nuts. It is advisable to exclude the consumption of alcohol, fast food and other junk food. Store-bought sweets can be replaced with homemade sweets or fruits and honey.

It is important to clearly understand that if you eat two chocolate bars with a total calorie content of 1000 kilocalories, you will not lose weight. The food should be healthy and the diet should be balanced. Such nutrition will improve the functioning of the gastrointestinal tract, improve appearance and overall well-being. You will feel a surge of strength and say goodbye to a few extra kilos of fat and centimeters in problem areas.

Grocery list

In this diet, the main ones should be foods that have a low glycemic index. These are most vegetables (raw or stewed), fruits and berries (except grapes, melon and bananas).

In addition, it is necessary to consume lean varieties of meat, boiled or baked without adding fat:

• chicken
• turkey
• veal
• a rabbit

It is recommended to eat fish more often:

• cod
• perch
• navaga
• tuna
• pollock

Be sure to include eggs in small quantities and low-fat dairy products in your diet:

• kefir
• cottage cheese
• whey
• yogurt

In addition, be sure to eat porridge:

• oatmeal
• buckwheat
• barley
• corn
• brown, wild rice

Season your food with spices that speed up your metabolism:

• hot red pepper
• caraway seeds
• cinnamon
• dry ginger

What products are not allowed?

As with any diet aimed at weight loss, you should avoid high-calorie foods:

• bread and bakery products made from premium flour (replace with products made from rye, oatmeal and whole grain flour); fried food, since fat is used during frying.
• mayonnaise sauces, ketchup (season dishes with vegetable oil or low-fat yogurt).
• fatty meat, fish and dairy products.
• jam and marmalade (use natural honey).
• sweet carbonated drinks (replace with green tea or diluted juices).
• sweets (it is better to replace them with a piece of dark chocolate).
• alcohol (a glass of wine or beer can contain half the daily calorie intake).
• fast food.
• smoked meats, sausages (due to the high salt and fat content).

In addition, it is recommended to limit your consumption of:

• unpolished grains
• starchy vegetables (potatoes, Jerusalem artichoke, beets, legumes)
• very sweet fruits (grapes, figs, dates, persimmons)
• coffee (no more than 2 cups)
• butter (no more than 20 g)

What can you eat for 1000 calories a day: list of dishes

A diet designed to take 1000 calories a day is good because there is no need to limit yourself too much in nutrition and give up your usual and favorite foods. The main thing is to know how many calories a serving of a particular dish contains. We offer a list of dishes that you can include in your daily diet:

For breakfast (250-300 kcal):

• 2 egg omelet with vegetables
• cottage cheese casserole (120 g)
• portion of mashed potatoes without oil
• half a plate of milk rice porridge
• pancake with cottage cheese (2 pcs.)
• fruit salad of banana, persimmon, kiwi, etc. with a spoon of yogurt
• oatmeal in water with dried apricots and prunes (200 g)

For lunch (300 kcal):

• small plate of meat salad
• vegetable soup with pasta
• liver pate (120 g)
• baked fish with sour cream sauce (150 g)
• meatballs (2 pcs.)
• chicken balls (2 pcs.)
• beef goulash (150 g)
• pizza with seafood, olives and herbs (100 g)

For dinner (200-300 kcal):

• cabbage rolls without sauce (2 pcs.)
• the vinaigrette
• fish casserole with vegetables (150 g)
• eggplant caviar (150g)
• chicken drumstick in low-fat sauce (1 pc.)
• Greek salad with low-fat cottage cheese
• pumpkin puree soup (200 g)
• small plate of mushroom risotto
• trout baked with tomatoes (200 g)

How many and what foods contain three hundred kcal?

It would seem that this is not a lot at all, but it all depends on the product. We will give examples of how much of a certain product contains 300 kcal:

• 1 kilogram of watermelon;
• 600 grams of apples;
• 330 g bananas;
• fruit salad 300 gr;
• 60 grams of chips;
• pizza 100 grams;
• 6 pieces of small cookies;
• ice cream 120 gr;
• 80 grams of cake;
• 60 grams of chocolate;
• butter 41 g;
• bread 120 grams;
• cereal 80 gr.

Diet food without dinner

Often, losing weight seems to be a difficult process, and it is the psychological barrier that prevents you from eating right. But sometimes you need to listen to the recommendations of nutritionists - they do not always come up with strict restrictions and strict boundaries. If you follow their advice and give up dinner for a month, you can meet 1000 kcal per day and lose up to 8 kg. The effect is not as fast as from express systems, but it is more stable.

This option is suitable for those who want to lose weight for health benefits. You don’t need to prepare any fancy foods for your diet; the simplest foods will do. The menu might look like this:

This diet includes proteins, fats and carbohydrates. It is advisable to cook from available products so that the diet does not become a severe test for the family budget.

How to burn 1000 calories a day?

According to nutritionists, 1000 calories is the equivalent of 111 grams of body fat. Is it possible to get rid of them in a day?

Fitness trainers say that spending 1000 calories in one workout is almost impossible. Losing 600 kcal is already a big success. The effectiveness of exercise for weight loss depends on many factors:

• human fitness
• regularity of classes
• individual characteristics of the body
• diet and nutrition
• emotional mood

According to experts, regular morning exercises, performed at a very fast pace, help burn a large number of calories. We offer this option:

I circle:

• jumping with arms and legs spread to the sides - 100 times
• squats – 100 times
• twisting – 75 times
• push-ups – 20 times
• burpees – 10 times

II round:

• jumping with arms and legs spread to the sides - 50 times
• twisting – 45 times
• squats – 50 times
• “plank” – 45 s

The most effective types of workouts for quick calorie loss are:

• cycling – 600 kcal/h
• rock climbing – 700 kcal/h
• jumping rope – 650 kcal/h
• combat sports – 700 kcal/h
• running at an average pace – 600 kcal/h
• tennis – 800 kcal/h
• swimming at a moderate pace – 600 kcal/hour
• hula hoop – 400 kcal/h
• step aerobics, rhythmic dancing, belly dancing – 350 kcal/hour

Taking into account the listed indicators, you can determine for yourself the necessary physical activity in order to burn 1000 calories per day:

• start your day with a 30-minute morning jog
• engage in intense physical training for at least 1.5 hours a day
• If possible, walk to work at an intense pace (this way you can burn 150 kcal in half an hour)
• In the evening, while watching TV, spin the hula hoop

In addition, follow these simple recommendations:

• Every morning, drink a glass of warm water with a teaspoon of lemon juice on an empty stomach - this will help start the metabolic process
• laugh more - 15 minutes of laughter have been proven to burn the same amount of calories as a chocolate bar
• add ginger root to your tea and season your food with cayenne pepper - this will speed up the process of digesting food; clean your apartment more often - general cleaning within an hour burns about 300 kcal
• play with children - active walks will help burn up to 400 kcal per hour
• Avoid excessive “wrapping up” - in the cold the body spends more calories. This is why it is recommended to sleep naked

How much energy is in 300 calories?

We are used to hearing the word calories without the prefix “kilo,” which they prefer to discard; this is not true. If you look at it, 300 kilocalories is 300,000 calories. The contents are always indicated on the packages, but this is just a mathematical calculation of data from tables and does not take into account the digestibility of food.

Therefore, we can conclude that 300 kcal turns into other indicators, usually 250-350 kcal.

This is confirmed by GOST indicators. It is impossible to calculate them at home with absolute accuracy; the difference can be both smaller and larger.