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How to count calories to lose weight. Calculation of daily calorie intake and bju

How to count calories to lose weight. Calculation of daily calorie intake and bju

21.10.2019

Not only your appearance, but also your health depends on the caloric content of the diet and lifestyle. Do you want to learn how to achieve the perfect figure for the benefit of the body? We will teach you how to count calories for weight loss and create a weekly meal plan in just a couple of hours. Grab a pen, paper, calculator and go! Lose weight right!

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What is metabolism and what is its role in weight loss

Metabolism (metabolism) is the number of calories per day that the body consumes to maintain physiological processes. The number of calories that you need for the full functioning of the heart, gastrointestinal tract, liver and good health. Normally, this amount is 1200-1300 kcal per day.

An excess of calories with carbohydrates leads to obesity, proteins - to a set of muscle mass. A calorie deficit is expressed by weakness, dizziness, malfunctioning of the gastrointestinal tract, and a slowdown in metabolism. Strict diets with an intake of less than 1200 kcal per day, which last more than a week, cause great harm to health and contribute to weight gain after the diet.

How to count calories to lose weight

There are two formulas for calculating metabolism: Harris-Benedict and Muffin-Jeor.

According to the Harris-Benedict formula:

GER = 655.1 + (9.6 * weight, kg) + (1.85 * height, cm) - 4.68 * (age)

Example: a girl weighs 50 kg, height 165 cm, 21 years old. According to H-B: 655.1 + 9.6 * 50 + 1.85 * 165 - 4.68 * 21 = 1342 kcal / day

According to the Muffin-Jeor formula:

GER = 9.99 * weight, kg + 6.25 * height, cm - 4.92 * age - 161

Example: a girl weighs 50 kg, height 165 cm, 21 years old. According to M-D: 9.99 * 50 + 6.25 * 165 - 4.92 * 21 - 161 = 1266 kcal / day.

For accuracy, we take the golden mean of the results (1300 kcal) and multiply by the activity coefficient:

for inactive (eating donuts in front of the TV without a hint of sports) - 1.2
for inactive (charging in the morning + exercises for 15 minutes) - 1.3
for sports smart girls (training 3-5 times a week) - 1.5
for professional athletes (loads every day 2 times) - 1.8-1.9

Example: our girl is lazy, she only does exercises, so we take a coefficient of 1.3. Daily energy consumption: 1300 * 1.3 = 1690 kcal.

How to count calories to lose weight? It's simple: subtract 10-15% of your daily energy intake and, based on this figure, make a diet for a week. After a week, get on the scale and make a new diet for the next week, taking into account minus 10% of the new calorie content by body weight.

Important! Don't go below 1200 calories per day. With intensive sports, reduce the daily diet for weight loss by only 100-150 kcal.

How to make a calorie counting diet

For a balanced diet, knowledge of daily caloric content is not enough. Proper nutrition for weight loss is based on the ideal ratio of proteins, fats and carbohydrates. Let's learn how to count calories to lose weight with health benefits.

Protein:

for a sedentary lifestyle 1 g per 1 kg of weight;
for inactive 1.5 g per 1 kg of weight;
for training 3-5 times a week and weight gain 1.8-2.5 g per 1 kg of weight.

Fats: 1 g per 1 kg of weight;
Carbohydrates: 5 g per 1 kg of weight.

1 gram contains kcal:

protein - 4 kcal;
fats - 9 kcal;
carbohydrates - 4 kcal.

Example

We consider the daily intake of proteins, fats and carbohydrates for an inactive girl weighing 50 kg:

B (1.5 * 50 * 4) = 300 kcal;
F (1 * 50 * 9) \u003d 450 kcal;
U (5 * 50 * 4) = 1000 kcal.

Total: 1750 kcal per day for good health and stable weight.

But 50 kg does not suit the girl, so we will remove some carbohydrates and fats:

B (1.5 * 50 * 4) = 300 kcal;
F (0.8 * 50 * 9) \u003d 360 kcal;
U (4 * 50 * 4) = 800 kcal.

Total: 1460 kcal to intensively reduce weight, but not lose muscle mass.

Important! When counting calories for a diet, do not forget about the ratio of the daily diet within the normal range:

proteins - 15-20%
fats - 20-30%
carbohydrates - 55-65%

To lose weight, cut your intake of carbohydrates and fats, leave proteins in the same amount or add 5-10%. If you want to gain weight, on the contrary, increase the protein to 40-50%, align the rest with calories. You can’t get rid of fats and carbohydrates colossally, you risk disrupting the digestive tract and getting a bunch of diseases.

Now it has become clear to you how to lose weight by counting calories, but the question probably remains: how to put this knowledge into practice and calculate calories for weight loss using the food calorie table.

There are two options:

We count the calorie content of each product in the refrigerator and on the supermarket shelves. It's long and tedious and often gets lost.
Familiarize yourself with, write an approximate menu of a healthy diet and calculate the calorie content of ready meals.

Menu for the day

We choose the 2nd path and outline the diet.

Breakfast: oatmeal in milk with honey and raisins + green tea;
Snack: sweet and sour apple + kefir 1% 250 ml;
Lunch: buckwheat porridge with stewed vegetables + steamed chicken drumstick without skin + a slice of rye bread;
Snack: cereal pancakes / fitness cookies with green tea - 2 pcs;
Dinner: steamed fish cakes + stewed vegetables.

Portions are calculated by 100-200 grams.

Calories per day:

breakfast: 400 kcal;
snack: 170 kcal;
lunch: 600 kcal
snack: 110 kcal;
dinner: 270 kcal.

Total: 1550 kcal / day.

About the intricacies of counting calories

Learning how to make a menu is not difficult at all. A couple of days, and your eyes will evaluate food not as edible and tasty, but as healthy and high-calorie. In a week, your brain will have a special function for counting calories without a calculator. And now for the subtleties:

bulk products and cereals measure in dry form;
consider the calorie content of pasta per 100 g of dry product, and then subtract 40-50% from the finished one. Since the difference in weight of “dry” and “wet” pasta differs by 2 times;
when stewing and cooking, vegetables / meat do not lose calories;
tea, water and coffee are low in calories. If you add milk, honey, sugar, consider only these products;
for fried foods, add 20% calories due to oil;
for multi-component dishes, calculate the calorie content of individual ingredients. Then calculate the number of calories per serving and remember, or better yet, write it down.

Each person is individual, and each formula may have an error. You need to choose the formula that will work for you.

Start with the average, or a formula that approximates the average. If the results are not as effective as expected, try the following value: for weight loss - a lower value, for weight gain - a higher value.

Harris-Benedict equation

Basal metabolic rate according to the Harris-Benedict formula is determined taking into account gender, age and body size. The equation was first published in 1918. The formula is suitable for men and women over 18 years of age.

This formula has a rather large error - according to the Academy of Nutrition and Dietetics, 90% coincidence of results with real data was recorded only in 60% of cases. That is, in 40% of situations, the equation can show incorrect data, and, mainly, upwards. That is, as a result of the calculation, it may turn out that the need for calories is overestimated and a person begins to consume more calories than he actually needs.

The New Harris-Benedict Equation

Due to shortcomings in the basic Harris-Benedict formula, an updated equation was published in 1984. Rosa and Shizgal conducted a study on a larger group, with data taken from the research papers of Harris and Benedict in 1928-1935.

This formula already takes into account the features that in the old formula led to excess calories and therefore this formula was more often used to determine the basic metabolic rate until 1990.

Mifflin Formula - San Jeora

Over time, the way of life of people also changes, new products appear, the schedule of food, physical activity changes. A new formula has been developed, it does not take into account the muscle mass of the body, and is also calculated based on height, weight and age. This equation is used clinically to determine calories based on basal metabolic rate.

According to research by the American Dietetic Association, the Mifflin-St. Jeor formula turned out to be the most accurate. considered in other sources. that this formula is more accurate than the Harris-Benedict formula by 5%, but can still give a spread of + -10%. But this equation has only been tested on patients in the Caucasian group and therefore may not be accurate for other groups.

Ketch-McArdle Formula

The formula was not derived on the basis of weight, but on the basis of lean muscle mass. Thus, this formula ignores the energy devoted to maintaining fat and its accuracy for obese people is lower than for people with an athletic physique.

If you are in good physical shape, the result of this equation will be accurate enough for you. If you have just stepped on the path of improving your figure, use the Mifflin-St. Jeor formula.

WHO Formula

The World Health Organization formula is based on the Schofield formula (sex, age, weight) adjusted for height and is currently in use. Previously used in US Dietary Guidelines. Based on basal metabolic rate, thermic effect of food, physical activity and thermoregulation.

Based on body area

The formula is suitable for people over 20 years of age. Energy expenditure (or metabolic rate) at rest is proportional to body surface area, usually expressed as kcal per square meter of body surface area per hour (kcal/m2/m). Body surface area can be calculated from your height and body weight

Calorie calculation

Why is it necessary to calculate the number of calories per day?

The answer is simple - to keep, gain or lose weight, you need to know how many calories your body consumes. If you want to lose weight, you need to spend more calories than you consume. You only get calories if you eat or drink something. And you have to spend calories constantly - for the work of the body itself, for physical and mental stress.

Average number of calories per day

Generally, women need 1500-2000 calories to maintain their weight. For men, this value is greater - 2000-2500 calories.

How many calories are required to lose weight or gain mass

With the help of an online calculator, you can calculate the calorie requirement that you need for your existence, and calculate the number of calories for losing weight, gaining or maintaining weight. Calories are calculated by weight, height, age and activity. Based on the data and your desired weight, the calculator will calculate the number of calories you need to consume per day to lose, gain or maintain weight. As a rule, calculations are made by several methods that will show an approximate range. This is done to minimize the error of each individual calculation method.

Minimum calories per day for weight loss

The calculation of the number of calories is shown in the "Weight Loss" column. "Extreme Weight Loss" will show you the minimum possible calorie values for reference, but it is not recommended to use them. If you reduce the amount of calorie intake below the minimum, then the body will begin to burn not only fat, but also muscle to get energy. The metabolic rate will drop and even a slight excess of calories will be stored by the body. In addition, muscles consume several times more energy than fat cells. Therefore, burning muscles does not lead to positive results.

Zigzag calories

The results of the calculation include a table for calculating calories by day, the so-called "zigzag". It is believed that the best results are obtained if the daily calorie content is slightly varied, observing the average value.

How to count kilocalories

A kilocalorie is a thousand calories. One calorie is how much energy it takes to heat 1 ml of water by 1 degree. But there is also a food or dietary calorie equal to a kilocalorie. On product packages, the calorie content of products can be indicated both "kkak" and "cal", and this will denote kilocalories.

Calorie Calculation Example

Anna, office worker, two children. Does household chores when not at work. He goes in for sports three times a week. Height 163 cm, weight 65 kg, age 35 years. Wants to reduce weight to 57 kg. According to the Mifflin-San Zheor formula, the daily calorie intake will be 1833 kcal, with an average of 1918. To lose weight, Anna needs to reduce her daily calorie intake by about 500 calories per day, that is, consume 1400 kcal.

Should You Eat the Same Number of Calories?

You can stick to the same number of calories per day, or you can move 200-500 calories to the previous or next day from the day of training. Also, if the weight has suddenly stopped (weight plateau), then eating calories according to the Zigzag scheme will help move it off the ground.

Can you lose weight on a diet alone?

You can lose weight, but by reducing the daily calorie intake, a person loses not only fat, but also muscles. Try to lead a more active lifestyle, do exercises, add small physical activity

Weight loss rate

Weight gain rate

Ideal for increasing muscle mass is 1 kg per month for men and 0.5 kg per month for women. A large increase will lead to an increase not only in muscle, but also in fat.

Should you drink water?

Drinking pure water is essential for weight loss.

Warning

All calculations are based on mathematical and statistical formulas. But only a doctor can give an accurate assessment and recommendations. Please consult your doctor before starting a diet or changing your exercise level.

It's no secret that overweight people have a harder time in this life. They experience many problems in the social sphere, they do not want to be hired. Personal life also suffers, it is difficult for them to create their own families.

About the health of such people is a separate issue. Fat people are confirmed to have cardiovascular diseases, they often develop diabetes, and the endocrine system suffers. The skeleton suffers from excess weight, the bones are deformed under the influence of excess weight. Life expectancy is also decreasing.

But the word diet causes awe in everyone, because it means that you will have to experience hunger. No one wants this, everyone would like to leave their usual diet and at the same time lose weight. And it turns out that this is possible, the calorie-counting diet proves that you can lose those extra pounds easily. Before you learn how to lose weight on this diet, you need to get acquainted with how to count calories.

The efficiency of calorie counting

So, counting calories and losing weight is a great idea, since you have the opportunity to eat any dish you like, but in moderation. As a result, you do not feel any hunger, and extra pounds go away forever.

A calorie counting diet is designed for a long time to expel excess weight from the body for good. After such a diet, the weight will not return in an instant.

The daily diet will consist of more healthy foods, as unhealthy foods contain an incredible amount of calories. By consuming it, you feel hungry again after a short time. Therefore, you are unlikely to want to endure such inconvenience. You will subconsciously include less high-calorie, but more nutritious dishes in the menu.

What do you need for a diet

You will have to weigh a lot of food, so you will need to purchase a kitchen scale (for convenience, choose an electronic scale). You can count calories in your mind, but it’s better to do it with a calculator, so you should take care of acquiring this attribute.

Before you learn how to count calories to lose weight, you must know how much a particular product weighs. Each ingredient of the same dish is weighed separately. You have to somehow come to terms with this, even if it seems not very convenient. This inconvenience is then compensated by the loss of extra pounds. After some practice, you will be able to intuitively determine how many calories are in a particular dish. But first you have to work hard.

You should have a table of the calorie content of certain foods before your eyes. You should also look for information on how many kilocalories a particular physical activity burns. All calculations are best written in a notebook.

Don't cut too many calories right away to burn fat. Consider your body structure, age, metabolism, lifestyle before you start cutting calories. In order to lose at least half a kilogram of weight in one week, you need to lose at least 400 calories per day. If you want to lose weight faster, cut back on calories a little more.

Before you start following a diet, you must know how to count calories for weight loss. Get a special notebook and make notes about the food that you ate during the day.

The energy value of any product is calculated by simple mathematical calculations. The calorie content of any product that is available on the shelves of our stores is indicated on the packaging. But there is usually indicated the energy value per hundred grams. For example, you have purchased a fermented milk product and are going to consume it with some fruit. Write down the calorie content of the fermented milk product indicated on the package.

Then put the fruits you want to eat on the scale and find out how many calories 100 grams will contain. If you take fruit less than 100 grams, for example 50, then you just need to divide the resulting value by two. Write this entry in your notebook and proceed to the summation. When you add up all the values, then the resulting figure will mean the number of calories that your dish will have.

How many calories do you need to eat to lose weight

This value is affected by basal metabolism, which must be determined in advance. When a person does not move, he still spends a certain amount of calories. This is what you need to find out.

To do this, you must know exactly your height in centimeters and multiply by 1.8. Then measure body weight and multiply this value by 9.6. Those numbers that you manage to add up, add the value 655 to them. For further calculations, multiply the number of your age by 4.7. Now subtract from this number the one you got earlier.

But that's not all. Then take into account your physical activity during the day. If you sit all day in one place, then multiply the figure that you received earlier by 1.2. With sedentary work, but with some physical training (for example, 2-3 times a week) in the gym, you need to multiply by 1.3.

When a person trains a lot, every other day, the multiplication figure will increase to 1.5. For strong physical exertion, multiply by 1.7. People who work in professional sports multiply by 1.9.

Calorie Calculation Example

You are 32 years old, your weight is 70 kg, you do fitness 5 times a week. You do the following calculations:

multiply weight 70 by 9.6, you get 672;
multiply height 168 by 9.6, you get 633.6;
adding 672 + 633.6 you get 1305.6;
add 655 to 1305.6 and get 1960.6;
age 32 times 4.7 = 150.4;
subtract 150.4 from 1960 and get 1809.6;
multiply by 1.3 and get 2352.48.

As a result, you have received your calorie intake. This is your basal metabolism, which is not recommended to lower too much in order to avoid metabolic problems. If you lower it by half, then losing weight will give good results, but then the weight may return with other extra pounds.

In order for the fight against excess weight to be most effective, follow the advice of experts. They will help you ease the process of losing weight, keep your peace of mind and quickly achieve results.

Keep a food diary as soon as you start using this method. Write only the exact value, not your guesses. Otherwise, it will be difficult for you to achieve the desired result, since your approximate calculation may turn out to be incorrect.
Use technological progress to your advantage. Download an app that will help you keep track of calories when you are not at home, but somewhere else.
Weigh products correctly, trying to be accurate to the gram, this is quite important. If you count incorrectly, your weight may stand still, as you are missing something.
The calorie content of meals varies depending on whether you use raw or cooked foods. A bowl of uncooked rice or buckwheat will have a different amount of calories than cooked rice.
Think in advance what you will cook for tomorrow, the day after tomorrow, a few days in advance. Go to the store with a ready list. Take food with calculated calories to work, do not go to canteens.
To correctly calculate the calorie content of a dish that has several ingredients, you will need to know the weight of each ingredient. At the end, you need to sum up the total number of calories.
Avoid eating at restaurants, as it will be difficult for you to calculate calories there. And even if their calorie content is indicated, this indicator may be incorrect.
Do not worry too much if in one day you eat more calories than you should. Many people cut calories significantly the next day and endure hunger. In no case should this be done, since the metabolic processes in the body may be disturbed. Just add a little more physical activity, it will bring more benefits to the body.
Exercise helps with diet. Therefore, it is worth buying a subscription to the gym or exercising at home on your own. Yoga, Pilates, dancing will also help you lose weight.
The daily menu should be balanced. It should contain all the products needed by the body: fish, meat, eggs, vegetables, fruits, cottage cheese, whole grain cereals, bran bread. Feel free to include pasta in the menu if they are made and durum flour.

Choosing the right food

Reduce the intake of fatty foods, as it significantly increases the calorie content. The less fat you consume, the less your body needs to eat. And it helps to reduce calories.

Limit your sugar intake. This product awakens the appetite and makes us eat more and more each time. 20 grams of sugar per day is enough to provide all the needs of the body.

Eat more fiber, as it is very satiating and absorbs slowly. In cereals, vegetables and fruits there are a lot of dietary fibers that linger in the stomach for a long time, while a person will not experience hunger. It is enough to eat quite a bit of porridge to get enough and feel cheerful.

What are the benefits of a calorie counting diet?

Check in, than learn the benefits of this diet, learn about its disadvantages. At first, you will have to walk everywhere with a notebook, write down a lot in order to count calories for weight loss. But this also has its pluses. You may refuse a piece of cake just because it is difficult to calculate its calorie content. As a result of a rigorous calculation, you will find a beautiful figure and good health.

By counting calories, you will understand how excess weight accumulates. And your heredity or the notorious wide bone is not at all to blame for this, the biggest enemy is overeating. The body simply does not need the number of calories that you loaded it daily. As soon as you reduce them, the body begins to expend energy from fat reserves.

With such a diet, you can afford a piece of cake, but this will mean that you will have to limit yourself to other foods. Therefore, subconsciously you want to choose foods with fewer calories, which means switching to a healthier diet. You will look at the interchangeability of products in order to consume healthier and lower calorie foods. At the same time, a person has the opportunity to choose - and this is quite important.

After a while, you get used to counting calories and it becomes the norm to control your diet. And this cannot but be beneficial.

Obesity is a global problem today. For several decades, such a problem did not exist at all, but today in many countries overweight can be compared to an epidemic. Moreover, more and more overweight children appear, so their health is in danger from working childhood. Therefore, the global health community recommends taking this issue more seriously and avoiding excess weight.

Proper nutrition is of paramount importance in maintaining optimal weight, followed by exercise. Calorie counting will effectively help fight extra pounds, which means improving your health and well-being. At the same time, you don’t have to limit yourself to starvation and give up your favorite food - all food is simply cut in quantity. Overeating is to blame for all our overweight troubles. Weight gain due to some disease also occurs, but only in rare cases. A calorie counting diet gives you a chance not only to solve the problem of being overweight, but also to lead a fulfilling life, work productively and have your own family.

No restrictions! If you want, you can even hamburgers and soda! Learn how to calculate your individual calorie intake and lose extra pounds without stress and constant struggle with temptations!

Weight goes away when the number of calories eaten per day is less than what the body needs. It is on this principle that most weight loss programs are based. Today we will talk about methods that require strict calorie counting, but this is precisely what explains their high efficiency.

Pros and cons

The main advantage of calorie diets, which are based on the principle of counting kcal, is the absence of strict prohibitions. You can enjoy your favorite dessert, hamburger or soda, but if their energy value covers the entire daily calorie limit, you will have to give up other food. That is why it is wiser to still make a diet of non-calorie foods in such a way that you do not have to starve and it is easier to survive these days. Another advantage of such systems is efficiency. If you correctly calculate the body's need for energy and create only a small deficit, then the kilograms will go away willingly, and there will be no danger to health when losing weight. And the third is the development of self-discipline. Regularly counting calories and weighing portions develops the habit of strictly following the rules and not breaking them.

It would seem that the calorie diet is ideal from all sides, but it has one drawback. Write down everything you eat in a notebook, which you will always have to carry with you so as not to go over the line. Yes, and the aforementioned, what should develop discipline, becomes a real test for some, because you have to constantly weigh everything that you intend to eat, since calculations “by eye” are not objective.

Basic principles

At the very beginning of the diet, you need to calculate the daily calorie intake. When performing calculations, it is important to take into account age, gender, weight, height, lifestyle. There are many formulas, we recommend using the one proposed by the American Dietetic Association and known as the Muffin-Jeor formula:

For women: 9.99 * weight (in kilograms) + 6.25 * height (in centimeters) - 4.92 * age - 161

The resulting value must be multiplied by the activity coefficient:

No loads - 1.2.
Low activity (visiting the gym up to 3 times a week, sedentary work at the computer) - 1,375.
Average (3-5 trips to the gym weekly, or active work) - 1.55.
High (intensive training 5-7 times a week, mobile or hard physical work) - 1,725.
Very high (training in the gym several times a day, exhausting load at work) - 1.9.

For men = (9.99 * weight (kg) + 6.25 * height (cm) - 4.92 * age + 5) * activity factor

Example: if you are a girl, you are 28 years old, you weigh 64 kg with a height of 168 cm and regularly visit a fitness center, then the daily portion of calories is calculated as follows: (9.99 * 64 + 6.25 * 168-4.92 * 28 -161)*1.375=1912.075. That is, to maintain weight, you need to consume about 1900 kcal daily, if you want to lose weight, the portion should be reduced by 300 kcal (maximum 20%), but if you need to gain weight, then, accordingly, you need to increase the portion of calories by the same meaning.

Having calculated the daily calorie intake, it will not be superfluous to review your diet and lifestyle in order to improve the result of the diet. There are several rules that will help you lose weight and see the cherished figure on the scale board as soon as possible:

Eat fully, there should be 3 main meals, snacks are required between them. At the same time, it is advisable to have breakfast no later than half an hour after waking up, and it is better to eat the last portion of food 3 hours before lights out.
Limit your intake of sweet, fatty and starchy foods.
Drink at least one and a half liters of pure water daily.
Eat more plant foods.
Preferred cooking methods are stewing, boiling, steaming, baking, it is better to refuse fried.
Sleep at least 7 hours a day.
Include workouts in your daily routine, even if they are not intense, sometimes you can get by with a regular walk in the park, swimming or going to a disco.

Water removes toxins from the body, normalizes bowel function. In addition, the brain often mistakenly perceives thirst for hunger. Thus, compliance with the drinking regime is mandatory!

Contraindications

Despite all the advantages of a calorie diet, it is still not suitable for some categories of people. So, from the idea of losing weight by counting calories, pregnant women will have to give up. During lactation, it is also undesirable to severely restrict yourself in food. In chronic diseases, diseases of the gastrointestinal tract, hypertension and diabetes, a weight correction program should be chosen only under the supervision of a specialist. And, of course, such a marathon is contraindicated for teenagers and the elderly.

Before the event, be sure to consult with your doctor!

Menu options

You already know how to calculate the calorie rate, you already know how much it will have to be reduced in the name of a beautiful body. However, there are specially designed programs that will help you quickly lose a few pounds.

calorie

A weight loss program based on calorie counting is called a "calorie". Depending on the duration, there are several varieties of calorie diet. We will introduce you to some of them right now.

For 4 days

Perhaps the shortest diet that will appeal to those who like to keep count is a four-day diet. It was compiled back in the nineties of the last century for American bodybuilders who needed to quickly “dry out”, that is, remove excess fluid from the body and make the muscles more prominent.

The program presents a protein-carbohydrate alternation. The calorie content of the diet is calculated according to the proposed formula, taking into account the deduction, but it should be in the range of 1200-1800 kcal.

The diet imposes a ban on the consumption of wheat flour, sweet, starchy vegetables, bananas, grapes, persimmons, melons, purchased juices, fast food, fatty meats, salt and alcoholic beverages. It is advisable to make a diet of lean meats, including chicken, legumes, cucumbers, tomatoes, cabbage, leafy vegetables, eggs, cheeses, olive oil.

In the first couple of days, the consumption of carbohydrates, if possible, should be minimized, so you will have to eat proteins. These days, the body actively begins to break down body fat in order to obtain the energy necessary for life. A portion of proteins is calculated according to the formula: normal weight * 3 g. To understand what weight is normal for you, subtract 100 from your height in centimeters. On the third day, on the contrary, consume high-carbohydrate foods - up to 5 g per kg of weight. Receiving only proteins, the body can go into "emergency" mode and start burning not fat, but muscles, which is absolutely useless for losing weight. In the fourth, you develop the menu in such a way that it contains both carbohydrates (3 g per kg) and proteins (up to 1.5 g per kg). On the final day, glycogen levels are restored.

sample menu

First day

Breakfast: three-egg omelet, vegetable salad.
Lunch and afternoon snack: low-fat cottage cheese.
Lunch: chicken baked with vegetables.
Dinner: boiled chicken breast, summer salad.

Breakfast: like yesterday.
Lunch and afternoon snack: similar to yesterday.
Lunch: grilled fish, stewed vegetables.
Dinner: stewed pollock with green beans.

Breakfast: oatmeal with nuts / dried fruits / pieces of berries.
Lunch: fruit platter.
Lunch: baked cod, boiled rice, cucumber and green salad.
Afternoon snack: baked potatoes with herbs.
Dinner: pasta with tomatoes and spices with low-fat cheese sauce.

Fourth

Breakfast: yogurt, bread with a teaspoon of jam.
Lunch: a couple of apples.
Lunch: boiled fish with buckwheat, a mix of permitted vegetables.
Afternoon snack: favorite berries.
Dinner: "Caesar" with shrimps.

For a week

Some, in pursuit of a slim body, are ready to count calories for a week. At the same time, the main recommendations for losing weight and the rules of the diet remain the same, namely: the minimum consumption of flour, fried and fatty foods, more vegetables, fruits and water.

sample menu

Monday

Breakfast: oatmeal boiled in non-fat milk, with pieces of fruit, espresso.
Lunch: grated carrots drizzled with olive oil.
Lunch: vegetable stew, boiled buckwheat.
Afternoon snack: a couple of kiwi, unsweetened tea.
Dinner: boiled turkey, vegetable salad with olive oil.

Breakfast: fat-free cottage cheese, half a banana, green tea.
Lunch: salad, like yesterday, citrus.
Lunch: steamed salmon, boiled brown rice, a portion of baked vegetables.
Snack: toast with fat-free cottage cheese and tomato slices.
Dinner: fritata with vegetables, mixed vegetables with olive oil.

Breakfast: oatmeal with apple slices and cinnamon.
Lunch: a couple of walnuts, an orange.
Lunch: vegetable soup.
Afternoon snack: berry smoothie with low-fat cottage cheese and milk.
Dinner: cottage cheese casserole, kefir.
Before bedtime: herbal tea.

Breakfast: muesli with berries, apple, americano.
Lunch: the usual salad.
Lunch: broccoli soup.
Snack: a sandwich made from a slice of black bread, a couple of tablespoons of fat-free cottage cheese, bell peppers and a few circles of tomatoes.
Dinner: chicken fillet baked with vegetables and herbs, a glass of fermented milk drink.
Before lights out: fruit tea.

Breakfast: boiled egg, assorted cucumber, bell pepper and lettuce, a slice of Borodino bread, unsweetened black coffee.
Lunch: carrot salad.
Lunch: cabbage soup without meat.
Snack: orange juice, a couple of slices of dark chocolate.
Dinner: boiled chicken leg, vegetable salad.

Breakfast: oatmeal with apples and cinnamon, tea.
Lunch: low-fat yogurt.
Lunch: boiled beef with buckwheat, a mix of leafy vegetables, zucchini and tomatoes.
Afternoon snack: berry smoothie.
Dinner: steamed perch with vegetables, tomato juice, bread with cottage cheese, herbs and garlic.

Sunday

Breakfast: muesli with milk, grapefruit, tea or coffee.
Lunch: half a grapefruit, a few walnuts.
Lunch: steamed salmon, boiled rice, warm vegetable salad.
Snack: cottage cheese with a fat content of not more than 4% with berries.
Dinner: omelet with vegetables, summer platter with olive oil.

For 2 week

This version of the calorie diet began to gain popularity back in the twenties of the last century. Losing weight happens all according to the same principle - by reducing calories. Do not forget that the first meal of the day accounts for a quarter of the daily portion, as well as for an afternoon snack, the share of the afternoon meal is 30%, the evening meal is 10%, the same as for lunch.

Menu

Monday

Breakfast: buckwheat on the water, boiled proteins.
Lunch: banana.
Lunch: fish baked with vegetables, boiled rice.
Afternoon snack: ryazhenka.
Dinner: boiled shrimp, pea flakes, steamed with boiling water.

Breakfast: millet porridge on the water, poached.
Lunch: granny smith.
Lunch: stewed chicken liver, buckwheat.
Afternoon snack: kefir.
Dinner: tomato salad with cottage cheese.

Breakfast: rice porridge boiled in water, a slice of hard cheese with minimal fat content.
Lunch: a couple of tangerines.
Lunch: baked white meat, vegetable salad.
Snack: natural yogurt.
Dinner: baked pollock, barley porridge.

Breakfast: as on Tuesday.
Lunch: a bunch of grapes.
Lunch: baked salmon, rice.
Afternoon snack: sour milk drink.
Dinner: minimum fat cottage cheese, pear.

Breakfast: buckwheat, a couple of boiled proteins.
Lunch: blueberries.
Lunch: "Caesar" with seafood, a slice of whole grain bread.
Afternoon snack: kefir.
Dinner: chicken breast with buckwheat.

Breakfast: oatmeal, cheese.
Lunch: persimmon.
Lunch: chicken leg with barley porridge.
Afternoon snack: yogurt.
Dinner: fat-free cottage cheese with half a banana.

Sunday

Breakfast: pea puree, boiled chicken egg.
Lunch: a couple of pears.
Lunch: tomato and seafood salad, a slice of rye bread.
Afternoon snack: half a grapefruit.
Dinner: chicken with boiled durum spaghetti.

In the second week, the diet must be repeated or made to your liking, without violating the requirements of the methodology.

For a month

Severe calorie restriction while dieting for a month is fraught with negative consequences. Therefore, if you calculated the daily allowance, subtracted 20% from it and got a figure of less than 1200 kcal, then we do not recommend sticking to such a menu.

The minimum daily portion of calories that does not pose a health risk is 1200 kcal.

Basic Rules

Avoid bouts of hunger. The best way is a full breakfast and snacks between main meals.
Eat only boiled, stewed, baked and raw (if possible) foods.
During the meal, concentrate on food as much as possible, try not to talk, watch TV, read, or play on your mobile phone.
Drink a glass of warm water on an empty stomach, and before going to bed - the same portion of kefir.

Nutrition example

There is no strict calorie diet menu developed for a month. Therefore, based on the recommendations, compose it yourself, and we will help with this:

What is allowed to eat in the morning (optional)

Oatmeal, yogurt and tea.
Cereal porridge on the water, toast.
Boiled beef, carrot salad.
Creative casserole.
Steamed fish cake with boiled vegetables and rice.

What is not forbidden to taste during the day (optional)

Steamed chicken breast, salad, slice of whole grain bread.
Boiled chicken meat, cabbage salad.
Seafood soup.
Mushroom stew, steamed vegetarian cutlet.
Boiled hake, stewed cabbage.
Beetroot, fat-free cottage cheese.
Vegetable soup.
Soup with meatballs, a slice of grain bread.

What to cook for the evening (optional)

Buckwheat porridge, hard boiled egg, green tea.
Baked apple, rosehip broth.
Millet porridge in milk with pumpkin.
Jacket-boiled potatoes, beetroot salad.
Steamed cauliflower.
Steam omelet, cucumber.
Summer vegetable platter drizzled with olive oil.

What to eat (choose one)

Steam cheesecake.
Soft-boiled egg, tomato.
Yogurt.
Kefir.
Vegetable salad.
banana.
A handful of nuts or dried fruits.
Baked potatoes.

What is allowed to drink (choose)

Tea (any: green, fruit, black).
Natural black coffee.
Freshies.
Water.
Herbal decoctions.

Sytnaya

Some of the calorie-based diet options above will seem too hungry for many, especially for those who have eaten a lot of high-calorie foods in the past. However, it is not the quantity that matters, but the quality of food, its composition. Those who are used to eating fast carbohydrates are more prone to hunger attacks than those who prefer protein foods. Why is it so much more difficult to maintain a fruit or vegetable diet than to spend a week on meat, dairy and seafood? It's simple - proteins take longer to digest, therefore, hunger does not come so soon. It is this truth that lies at the heart of the 7-Day Meaty Calorie Diet.

Principles of the methodology

Calculate the daily calorie intake and make a menu, given that the first meal should consist of slow carbohydrates (cereals, whole grain bread, legumes), and the daytime and evening meals should be 35% protein (dietary meat, fish, seafood, eggs, cottage cheese ). Be sure to take snacks, at this time eat low-fat dairy products.
Minimize the consumption of fruit juices, but drink water in unlimited quantities.
Drink a glass of water half an hour before meals.
Do not deny yourself sweets - marshmallows, marshmallows, marmalade are allowed, but remember the measure.

diet

First day

Morning: cheese, coffee.
Day: 2 eggs, green smoothie.
2nd snack: yogurt.
Evening: steamed fish, stewed mushrooms, baked potatoes.

Morning: rice porridge with milk, tea.
1st snack: an apple.
Day: boiled pollock, fruit platter flavored with low-fat sour cream.
2nd snack: ryazhenka.
Evening: grilled meat, leafy greens.

Morning: scrambled eggs, favorite fruit.
1st snack: smoothie.
Day: cottage cheese with nuts and fruits.
2nd snack: a couple of eggs, fruit.
Evening: cottage cheese with nuts and a teaspoon of natural honey.

Fourth

Morning: vegetable salad, a glass of yogurt.
1st snack: orange.
Day: boiled chicken, rice, vegetables.
2nd snack: kefir.
Evening: baked chicken, vegetables.

Morning: fat-free cottage cheese, milk milk.
1st snack: cottage cheese with herbs, a glass of mineral water.
Day: soft-boiled eggs, smoothies.
2nd snack: kefir.
Evening: steamed cod, baked mushrooms with potatoes.

On the weekends, you need to repeat your favorite menu options.

For fast weight loss

The correct calculation of calories and a reasonable reduction in portions give an effect, but, as a rule, a visible result is noted neither in a day, nor in two. In the case when you need to lose weight in the shortest possible time, express methods come to the rescue, which involve a significant reduction in calorie intake, regardless of height, age, lifestyle. The “600 kcal” system is also included in this category. It is allowed to practice the diet for a week (no longer!), During this time it takes up to 6-8 kg.

Menu

Monday

Breakfast and lunch: hard boiled egg.
Lunch: tomato, black coffee.
Afternoon snack: mix of green vegetables with a spoonful of olive oil - 200 g.
Dinner: grapefruit.

Breakfast: hard boiled egg, black coffee.
Lunch: grapefruit.
Lunch: baked lean veal - 200 g.
Afternoon snack: a couple of cucumbers, coffee.
Dinner: carrot salad of two root vegetables.

Breakfast: like yesterday.
Lunch: salad of tomato and greens.
Lunch: grilled fish - 200 g.
Snack: cucumber, tea.
Dinner: stewed spinach - 200 g.

Breakfast: green vegetable salad.
Lunch: grapefruit.
Lunch: hard boiled egg, greens.
Snack: low-fat cottage cheese - 250 g.
Dinner: Same as yesterday, plus a cup of green tea.

Breakfast: as on the second day.
Lunch: stewed spinach - 200 g.
Lunch: steamed fish - 200 g.
Afternoon snack: green salad, coffee.
Dinner: orange.

Breakfast: grapefruit, a cup of natural espresso.
Lunch: cucumbers - 2 pcs.
Lunch: chicken on the grill - 200 g.
Afternoon: orange.
Dinner: green vegetable salad - 200 g, herbal decoction.

Sunday

Breakfast: like yesterday.
Lunch: fresh carrots - 2 pcs.
Lunch: vegetable soup - 150 ml, boiled chicken - 50 g.
Dinner: exotic salad.

Long lasting for great weight loss

A proven way to lose more than a dozen kilos is to follow the principles of proper nutrition, adherence to the drinking regime, friendship with sports and the absence of bad habits. Such a system gives results only after months, and sometimes even after years, which, of course, does not suit many. For this category of people, the ABC diet for 50 days is suitable. During this period, some managed to say goodbye to 25 kg. The result of losing weight is impressive, but do not rush to conclusions.

The technique is recognized by nutritionists as one of the most dangerous, since losing weight in order to achieve the goal will have to practically starve - the average calorie content of the daily diet does not exceed 500 kcal, on some days you will have to completely refuse food. Such a regime threatens not only physical but also mental health.

Among the negative consequences are: dizziness, hormonal disruptions, deterioration of vision and the condition of the hair / nails, disruption of the internal organs, anorexia. In addition, after the event and returning to the usual diet, there is a high risk of not only reaching the initial figure, but also gaining a couple more kg, because after the most serious stress, which is the ABC diet, the body will transform each serving of food into fat reserves.

Daily calorie table:

1, 2, 9, 37 - 500 units;
3, 7, 21, 30, 41, 47 - 300 units;
4, 8, 13, 39 - 400 units;
5, 19, 25, 27 - 100 units;
6, 12, 16, 18, 23, 28, 29, 43, 44, 46, 48 - 200 units;
10, 17, 20, 32, 36, 50 - 0 units;
11, 24, 49 - 150 units;
14, 34, 40 - 350 units;
15, 22, 33, 42, 45 - 250 units;
26 - 50 units;
31 - 800 units;
35, 38 - 450 units

Menu example

boiled potato with dill or one banana or 200 ml low-fat cottage cheese.

100 g of cottage cheese (1.8%) and a pear or a glass of kefir, 1/2 banana and tofu (70 g) or half a glass of kefir, 100 g of carrots and an apple baked with a spoonful of honey.

vegetable soup - 300 g;
sauerkraut - 100 g;
green apple - 200 g.

vegetable soup - 850 ml;
green apple - 100 g;
sauerkraut - 100 g.

boiled egg;
boiled chicken breast - 100 g;
banana;
a glass of fat-free kefir.

oatmeal on the water - 100 g;
kefir - 100 ml;
cottage cheese (0%) - 180 g;
a couple of oranges.

Recipes

In order for the diet to turn into a means to an end, and not into hard labor, we advise you to cook tasty and healthy dishes. There are many different dishes on the menus presented above, some of which you may not know how to cook. Our recipes will come in handy.

Fritata with vegetables

You will need:

chicken eggs - 3 pcs.;
bell pepper - 1 pc.;
onion - 1/2 pc.;
broccoli - 100 g;
water - 5 tbsp. l.;
olive oil - 2 tbsp. l.;
spices - to taste.

Cooking

Chop the broccoli, peppers and onions very finely.
Place in hot oil, add water and simmer for 10 minutes.
Add spices, mix and remove from the stove.
Whisk the eggs, remembering to add salt and pepper.
Place the vegetables in a baking dish.
Fill with egg mixture.
Bake at 180 degrees for a quarter of an hour.

Cottage cheese casserole

You will need:

low-fat cottage cheese - 450 g;
egg - 2 pcs.;
dried apricots - 2-3 pieces;
raisins - 10-15 pcs.

Cooking

Wash dried fruits. Pour hot water for 5 minutes. Drying, cutting.
Combine cottage cheese with eggs and mix well.
Add chopped dry fruits.
We spread the mass into a silicone mold. Bake for about 40 minutes at a temperature of 200 degrees.

Attention: before serving, the casserole should cool slightly, it is better not to remove it from the mold until this time.

Baked pollock

You will need:

pollock - 2 small carcasses;
lemon - 1/2 pc.;
olive oil - 2 tbsp. l.;
dried rosemary - 5 g;
salt, pepper, spices for fish - to taste;
greens - for serving.

Cooking

We clean the fish, remove the fins, tail and entrails. Rinse under running cold water.
We rub the carcasses with spices, sprinkle with rosemary.
Drizzle with olive oil and lemon juice. Make sure pollock is well marinated on all sides.
We spread the fish on the foil, wrap it. We send it to the oven heated to 150 degrees for a quarter of an hour. Sprinkle with herbs before serving.

Braised spinach

You will need:

spinach - 0.5 kg;
leek - 2 pcs.;
parsley - 1/2 bunch;
olive oil - 3.5 tbsp. l.;
water - 80 ml;
Provence herbs, garlic, salt - to taste.

Cooking

My greens. We discuss.
Onion cut into thin rings.
Finely chop the parsley.
Heat up the oil in a saucepan. We put onion in it. Stirring constantly, fry for 3 minutes.
Now we send spinach leaves to the onion. We add warm water. We cover with a lid. We also simmer for 3-4 minutes, stirring occasionally.
Add chopped herbs, chopped garlic (if desired), spices. Cook for a couple more minutes, mixing all the ingredients well. After the specified time, the dish is ready.

Broccoli soup

You will need:

broccoli - 150 g;
fat-free cheese - 30 g;
skimmed milk - 150 ml;
chicken broth - 250 ml;
corn starch - 2 tsp;
onion - 1/4 pc.;
carrots - 1/2 pc.

Cooking

We clean the onion. We crumble. Saute in a saucepan or saucepan.
Add liquid ingredients. We cook 5 minutes.
We dilute the starch in a small amount of water so that lumps do not appear.
Carefully pour the starch water into the milk-broth composition, stirring constantly.
When the broth begins to thicken, put the grated carrots and broccoli. We mix.
After cooking the vegetables, add grated cheese to the soup, remove the pan from the stove, stir for another 5 minutes, and then pour it into plates.

"Caesar" with seafood

You will need:

shrimp - 0.5 kg;
grated parmesan - 1 tbsp. l.;
crackers - 1/2 cup;
leaf lettuce - 1/2 bunch.

For sauce:

diet mayonnaise (it is better to cook it yourself) - 1 tbsp. l.;
water - 1 tbsp. l.;
parmesan - 1 tsp;
black pepper - on the tip of a knife;
garlic - 1 clove.

Cooking

Boil the shrimp in boiling salted water (just a couple of minutes). We throw it away in a colander.
Pour water into mayonnaise, mix.
Add pepper, finely chopped garlic and parmesan. We mix. The sauce is ready.
In a salad bowl, mix the peeled shrimp and croutons and put it all on lettuce leaves (you must first tear them with your hands).
Drizzle with sauce and sprinkle with grated cheese.

How to get out of the diet

The transition to the usual diet after severe calorie restriction inevitably leads to weight gain. That is why it is very important to get out of the diet on calories correctly.

Approaching the calorie norm calculated at the very beginning of the diet, try to increase the portion gradually (literally by 100 kcal per week).
Minimize your intake of fatty, fried, salty and smoked foods. Give up fast food, soda, mayonnaise, ketchup and other purchased sauces.
Follow the drinking regimen, namely drink at least 6 glasses of water daily.
Go in for sports, walk more in the fresh air.
Get enough sleep.

Proper nutrition and healthy lifestyle have always been relevant, but recently they have become very popular. A well-structured diet for every day is impossible without counting calories.

If you need to lose weight, then counting calories in combination with exercise is the most effective way to do this.

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Why count calories and in what cases it helps to lose weight

Calories must be counted to understand how much food is eaten. Each person needs a certain number of calories per day. This number is calculated by several methods and is called the daily (daily) calorie intake. This norm also takes into account physical activity, which increases the consumption of calories per day.

If you comply with the daily caloric intake, then the weight will be stable.
With a decrease in calories by 20% of the norm, a comfortable weight loss will occur.
If you exceed the daily norm, the weight will increase.

Nutritionists and trainers say that successful weight loss on 80% depends on proper nutrition —-link to the section on proper nutrition—— and only on 20% from physical activity.

It must be remembered that weight loss will only occur with a calorie deficit!

Try to calculate calories for weight loss

There are several basic questions in the theory of calorie counting: how to calculate the basal metabolic rate and daily calorie requirement, what and when to eat, what proportions to eat.

The most accurate result is muffin-jeor formula, created almost 25 years ago:

P = 9.99*weight(kg) + 6.25*height(cm) – 4.92*age(in years) + constant(different for men and women)

The constant for women is -161, for men +5.

This formula will show the level of basic metabolism - how many calories per day the body needs for normal functioning. To calculate the daily calorie content, the resulting indicator is multiplied by a coefficient (1.2 for a minimum of physical activity, 1.275 for sports 1-3 times a week, 1.55 for training 3-5 times a week).

It is extremely harmful to fall below the basal metabolic rate - the body will burn muscles, the metabolism will slow down, fat will replace the burned muscles and it will be more difficult to lose weight.

Proportions in food are considered the most rational - 20/30/50 ,

20% of the diet should be fat;
30% - proteins;
50% - carbohydrates.

This proportion can be slightly adjusted depending on individual characteristics. But it must be remembered that protein intake should be at least 1 gram per kilogram of weight, fat - at least 30 grams.

One gram of protein is approximately 4 kcal the same with carbohydrates. One gram of fat is 9 kcal.

To burn a kilogram of fat, you need to create deficit calories at 9000, with proper weight loss, care is considered the norm 1-2 kilos per week. If the weight is small or the percentage of fat in the body is close to normal, then weight loss should be at a rate of 1-2 kilograms per month. With faster weight loss, muscle consumption occurs, which is very harmful.

How to choose a diet

Calorie counting allows you to eat almost any food. The main goal is to meet the daily caloric intake. It is recommended to adhere to the above proportion of proteins-fats-carbohydrates - 20/30/50 .

It is better to eat healthy foods with minimal processing.

Sources of proteins are: any meat, especially chicken, rabbit and turkey, cottage cheese, low-fat cheese, nuts, eggs, fish and seafood, soy and legumes.

The best fat is fish, so you need to introduce oily fish into the diet or take fish oil that contains Omega-3 - - link - -.

It is better to use complex carbohydrates, their sources are fresh vegetables and fruits, cereals. From simple carbohydrates - pastries, soda and sugar - it is advisable to refuse.

Protein must be present at every meal, protein helps stabilize blood sugar levels and supports muscles. Carbohydrates are best consumed in the morning and not eat them at night.

The last meal should be a few hours before bedtime. Before going to bed, if you want to eat, you can drink kefir or eat a boiled piece of boiled chicken breast.

Common Beginner Mistakes

Can be distinguished major mistakes beginners when counting calories for weight loss.

The most common- a sharp decrease in calories. For example, he ate 2500 call, and after the calculation I found out my norm in 1500 kcal. It is strictly forbidden to reduce the daily calorie intake immediately per 1000 kcal- it is harmful to the body and metabolism.

It is more expedient to calculate the average calorie content of the usual diet during the week, and then every week take away from this figure to 100-200 kcal and at such a pace to reach the calculated daily caloric intake. For another week or two, eat in accordance with the daily norm, and then you can already reduce the nomu by 20% and start losing weight.

The second mistake of beginners- measurement of calories "by eye". At the very beginning, it is strongly recommended that all food be measured and weighed.

For this, a high-quality kitchen scale is suitable. For now, you will have to refuse ready-made catering food, the calorie content of such food is very difficult to calculate correctly.

It is better to prepare your own food for the day in the morning and take it with you to work in lunch boxes. In the future, it will be possible to move away from such a strict regime - experience will tell you what and approximately how much you need to eat in order to lose weight or at least not gain weight.

For example, eating 100 grams of milk chocolate is about 600 kcal (depending on the variety). The average calorie content of an adult's diet is 1500-2000 Kcal. That is, you can eat chocolate and lose weight.

You can eat 3 chocolate bars a day and not gain weight (if you don't eat anything but milk chocolate). But will it be good for the body? Obviously not!

Therefore, it is necessary to take into account not only the number of calories eaten, but also usefulness of food. If the body does not have enough vitamins and minerals, the metabolism will slow down, and the general state of health will worsen.

As a result, the effectiveness of losing weight will decrease and it will be necessary to further reduce the caloric content of the diet. And this is a vicious circle. Therefore, it is better to eat right from the very beginning and count calories.