Menu for 1000 calories per day. approximate diet and expert

Caloric restriction of the diet has long been recognized as one of the most effective moves in the fight against obesity. The overwhelming majority of diets lowers this figure to critical marks, and the most benign methods suggest fixing it for 1000 kcal. But what does a menu of 1000 calories a day look like? How to make it correctly?

1000 calories diet: menu, features, recommendations

One of the health care organizations derived uniform numbers of the energy value of the diet for each sex separately. It is forbidden to break this line even with an acute desire to lose weight, but still low-calorie diets do not lose popularity.

The one that speaks of the need to keep within 1000 kcal is still quite loyal. Its rules are allowed to follow for 2 weeks, after which the calorie menu will have to increase.

By and large, this is quite a reasonable algorithm, for example, for the warm season. The daily diet can be made so as not to feel hunger and not impoverish the body. But this will have to try. And the first thing to fix in memory is that all used calories should be as useful as possible. With such a framework to maintain a balanced diet is quite simple.

The base of this diet should be food with a low glycemic index: this is the majority of fruits and vegetables. From the vegetable group, particular attention for drawing up a menu of 1000 kcal deserves cabbage of any kind, Bulgarian pepper and cucumber, asparagus beans. An excellent choice would be citrus fruits, pineapple. Peaches, kiwi and nectarines are suitable for snacking and raising the level of sugar.

The protein group is also obligatory, moreover, it will be represented not only by dairy products, but also by meat and marine life. Since 1000 kcal is still not too much, you will have to monitor the energy value. That is why it is more often to buy veal or chicken instead of lamb and pork. But fat content of cottage cheese or kefir will not play a special role. In addition, a diet of 1000 calories per day does not remove fats from the diet, which must come from nuts, fish, butter. The last in not passed heat treatment.

In the matter of reducing calorie dishes help will double boiler. This is the best way to prepare the most light food, in addition, saves time. The same rice in it is brought to the desired condition faster than in a saucepan on the stove. Not too much increase the energy value of food and cooking with roasting, if not involved additional fat. The main thing - do not fry or do it in a dry frying pan.

Sample menu for the week

At first, it will be necessary to make a menu for the day, carefully studying the information on the packaging or on the Internet, as well as weighing the products. In the future, it will be possible to do this approximately. The most frequently used products are recommended to be included in the tablet in order to have information always at hand.

What could be a diet for a week? We will try to present the most interesting and diverse scheme.

Monday:

1. Breakfast is recommended to be divided in half: the main heartiness will be at lunch, while after waking up only a cup of tea or coffee will be drunk. To her - half a grapefruit.
2. Lunch will be a portion (50 g dry cereal) oatmeal, boiled water. Experts, for reasons of conservation, advise it to cook porridge in this way, instead of boiling it for a long time. To oatmeal - 1 tsp honey and cinnamon.
3. Lunch is already much denser: a weak chicken broth that is boiled on chicken breast (up to 250 ml), a large tomato or a bell pepper. You can take a slice of yesterday's bread.
4. By the afternoon, take a savory apple, baked in the oven.
5. You can have dinner with a salad made of white cabbage with cucumber. 1 h. olive oil. Portion - 200 g

Tuesday:

1. The first breakfast can not be changed if it is enough for you. Otherwise - a boiled chicken egg is added to the cup of tea.
2. Lunch - banana or 2-3 peaches.
3. Dine pumpkin-squash puree without sugar, cream and butter. In a portion of 200 g. To it you can take 100 g of boiled veal.
4. At lunch - kefir in the amount of 1 tbsp.
5. Dine on Greek salad (150 g).

Wednesday:

1. In the breakfast with herbal tea, the tandem will make millet porridge on the water (50 g dry cereals), dried apricots are added to it (20 g).
2. For lunch - an orange.
3. Dine offered chicken breast, carrots and onions, stewed with water. Dish portion - 200 g.
4. In the afternoon a handful of any berries.
5. Dinner is worth cucumber-tomato salad (up to 200 g).

Thursday:

1. You can start the morning with a glass of natural yogurt and a pinch of cinnamon.
2. Lunch will be 2 pieces. kiwi.
3. You can dine potatoes baked in their skins (up to 200 g). To him is allowed to take 10 g of butter and always a sprig of parsley.
4. For an afternoon snack, 5-7 almond kernels are suitable.
5. It is desirable to have supper with a casserole consisting of eggplant and tomato, covered with egg white with the addition of grated cheese. You can eat up to 150 g.

Friday:

1. To a cup of coffee, 1-2 slices of bread are fried in a dry frying pan. You can cut 40 grams of hard cheese.
2. For lunch cherry 200 g
3. For lunch steamed salmon (150 g). A small garnish with a small cucumber and salad leaves.
4. Tea time is represented by an omelet in a double boiler. Cook from egg whites (2 pcs.) And low-fat milk. Supplement - Bulgarian pepper.
5. For dinner, boiled asparagus (200 g), combined with cherry tomatoes (3-4 pieces).

Saturday:

1. Morning begins with corn porridge (50 g in dry form).
2. Lunch is represented by a large apple or peach.
3. For dinner, minced turkey meatballs are made, cooked in a double boiler (150 g). On the side - cauliflower (up to 200 g).
4. For an afternoon snack is offered freshly squeezed orange juice.
5. For dinner, served vegetable broth (250 ml), to him a slice of bread (35 g).

Sunday:

1. For breakfast, it is recommended to make cheesecakes in the oven by mixing low-fat cottage cheese with egg white, a pinch of vanilla sugar and semolina (2-3 pcs.). They also have green tea.
2. For lunch, take half a pomegranate.
3. Dine with boiled rice (100 g in finished form) and a mixture of steamed carrots with pepper (150 g).
4. 2-3 mandarin will serve as an afternoon snack.
5. Celery salad with greens, to which a boiled egg is a seventh-day dinner.

As you can see, the diet, though not hearty, but not hungry. With long breaks between these meals, it is allowed to take 1 fruit or vegetable, to the extent that does not exceed 100 kcal.

If you want to personally evaluate the menu for 1000 kcal per day, be sure to make sure that you have no contraindications to such a meal plan. Among them, in addition to the period of lactation and pregnancy, there are chronic diseases of the gastrointestinal tract, which are in the acute stage. This diet is different enough and tolerated quite easily, but in time should not exceed 1-2 weeks, because is low in calories.