Proper nutrition for men: approximate menu for the week. Standard calorie intake: official recommendations Diet for 2300 calories per day

The diet is suitable for men who want to lose weight and for women who want to gain muscle mass. However, an important condition for recruiting muscle mass is not so much nutrition as well-structured strength training. This diet can also be used by people who want to develop the habit of eating right and do not want to lose weight.

The high calorie content of the diet encourages six meals a day. To avoid feeling heavy after eating, distribute your meals evenly throughout the day. The best option is three main meals and three snacks. The last snack should be the lightest. It can be done 2 hours before bedtime. Please note that protein comes with every meal, and carbohydrates are reduced in the evening. Don't forget to drink water between meals.

Menu for 2000 kcal

Breakfast (468 kcal): Oatmeal on water with milk, honey and raisins, two soft-boiled eggs and black coffee

- 50 gr.
- 110 gr.
- 100 gr.
- 15 gr.
- 9 gr.
- 160 ml.

Cook oatmeal with raisins in water, and add milk and honey to the already prepared one. Boil the eggs. This way they retain more nutrients and are better absorbed.

Snack (296 kcal): Whole grain toast with chicken fillet, cheese and tomato, orange and tea

- 35 gr.
- 100 gr.
- 50 gr.
- 30 gr.
- 130 gr.
(to taste) - 1 gr.
(to taste) - 1 gr.
- 240 ml.

Dry the bread in a dry non-stick frying pan. Layer layers of tomato, pre-cooked chicken fillet and cheese on top of it. Salt and pepper are the same as those used to cook the chicken. Add an orange or other citrus fruit and sugar-free tea to your meal.

Lunch (523 kcal): Vegetable soup, brown rice with chicken and black tea

- 50 gr.
- 450 gr.
- 100 gr.
- 5 gr.
(to taste) - 2 gr.
(to taste) - 1 gr.
(to taste) - 1 gr.
- 240 ml.
(for cooking rice).

Boil rice with chicken. Vegetable soup replaces a portion of vegetables. Since this meal already contains complex carbohydrates in the form of rice, do not use potatoes and cereals to make soup. You can add a non-nutritive sweetener to your tea if you wish.

Snack (252 kcal): Cottage cheese with honey and strawberries

- 150 gr.
- 9 gr.
- 100 gr.

Mix cottage cheese with a teaspoon of honey, add fresh or frozen berries.

Dinner (317 kcal): Baked carp, dietary vinaigrette and green tea

- 150 gr.
- 50 gr.
- 50 gr.
- 50 gr.
- 50 gr.
- 5 gr.
- 5 gr.
(to taste) - 2 gr.
(to taste) - 2 gr.
(for cooking vegetables).
- 240 ml.

Separately, boil the vegetables in their jackets, then cool, peel, chop, pepper and salt, and season with oil. Carp is a moderately fatty fish. Its fat is very healthy, so bake the fish in foil. First rub it with salt, pepper and lemon juice. You can add a non-nutritive sweetener to your tea if you wish.

Snack (144 kcal): A glass of natural yogurt

- 240 ml.

Two hours before bedtime, you can drink a glass of natural yogurt without additives.

Calorie content of the diet - 2000.1 kcal
Proteins - 152.3 g.
Fats - 69.9 gr.
Carbohydrates - 197.8 g.

The ingredients in all meals are indicated in unprepared form, except for a portion of chicken fillet in the first snack and vegetable soup for lunch. Convert the calorie content of the dishes you prepare in advance to adjust healthy eating principles to your taste preferences.

When calculating the caloric content of dishes, focus on raw and dry ingredients, since food changes its volume during cooking.

No restrictions! If you want, you can even have hamburgers and soda! Find out how to calculate your individual calorie intake and lose overweight without stress and constant struggle with temptations!

Weight is lost when the number of calories eaten per day is less than what the body requires. 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 effectiveness.

Advantages and disadvantages

The main advantage of calorie diets, which are based on the principle of calculating kcal, is the absence of strict prohibitions. You can enjoy your favorite dessert, eat a hamburger or drink a soda, but if their energy content covers your entire daily calorie limit, you will have to give up other food. That is why it is wiser to create a diet of low-calorie dishes in such a way that you do not have to go hungry and will be able to survive these days easier. 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 disappear willingly, and there will be no danger to health when losing weight. And thirdly, it’s developing 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 in all respects, but it has one drawback. Write down everything you need to eat in a notebook, which you will always have to carry with you so as not to cross the line of what is permitted. And what was mentioned, what discipline should develop, becomes a real test for some, because you will 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 your daily calorie intake. When performing calculations, it is important to take into account age, gender, weight, height, and 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 load – 1.2.
Light activity (going to 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, active or heavy physical work) – 1.725.
Very high (training in the gym several times a day, exhausting workload) – 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 the 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 must 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 amount meaning.

Having calculated your daily caloric intake, it would be a good idea to reconsider your diet and lifestyle in order to improve the results of your diet. There are several rules that will help you lose weight and quickly see the coveted number on the scale:

Eat well, there should be 3 main meals, with snacks between them. In this case, 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 bedtime.
Limit your consumption of sweets, fatty foods and starchy foods.
Drink at least one and a half liters clean water daily.
Eat more plant foods.
The preferred methods of cooking are stewing, boiling, steaming, baking; it is better to avoid fried foods.
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 waste and toxins from the body and normalizes intestinal function. In addition, the brain often mistakes thirst for hunger. Thus, maintaining a drinking regime is mandatory!

Contraindications

Despite all the advantages of a calorie diet, it is still not suitable for some categories of people. So, pregnant women should give up the idea of losing weight by counting calories. During lactation, it is also undesirable to strictly limit yourself in food. For chronic diseases, gastrointestinal diseases, hypertension and diabetes, choosing a weight correction program should only be done under the supervision of a specialist. And, naturally, such a marathon is contraindicated for teenagers and elderly people.

Before the event, be sure to consult your doctor!

Menu options

You already know how to calculate your calorie intake, and you already know how much you will have to reduce it 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 that relies on counting calories is called a “calorie program.” Depending on the duration, there are several types of calorie diets. 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 the 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 represents 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 prohibits the consumption of wheat flour, sweets, starchy vegetables, bananas, grapes, persimmons, melons, store-bought juices, fast food, fatty meats, salt and alcoholic drinks. It is advisable to create a diet plan of lean meats, including chicken, legumes, cucumbers, tomatoes, cabbage, leafy vegetables, eggs, cheeses, and olive oil.

In the first couple of days, carbohydrate intake should be minimized if possible, so you will have to eat proteins. These days, the body actively begins to break down fat deposits in order to obtain the energy necessary for life. The portion of proteins is calculated using 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 for every kg of weight. By receiving only proteins, the body can go into “emergency” mode and begin to burn not fat, but muscle, which is absolutely useless for someone losing weight. In the fourth, 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 omelette, vegetable salad.
Lunch and afternoon snack: low-fat cottage cheese.
Lunch: chicken baked with vegetables.
Dinner: boiled chicken breast, summer salad.

Breakfast: same as yesterday.
Lunch and afternoon tea: same as 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 herb 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 shrimp.

For a week

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

Sample menu

Monday

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

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

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

Breakfast: muesli with berries, apple, Americano.
Lunch: the usual salad.
Lunch: broccoli soup.
Afternoon snack: a sandwich made from a slice of black bread, a couple of tablespoons of low-fat cottage cheese, bell pepper and a few slices 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 cucumbers, bell peppers and lettuce, a slice of Borodino bread, unsweetened black coffee.
Lunch: carrot salad.
Lunch: cabbage soup without meat.
Afternoon snack: fresh orange juice, a couple of dark chocolate slices.
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.
Afternoon snack: cottage cheese with a fat content of no more than 4% with berries.
Dinner: omelette 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 follows the same principle - by reducing calories. Do not forget that the first meal accounts for a quarter of the daily portion, as well as the afternoon snack, the share of the day meal is 30%, the evening meal is 10%, the same as for lunch.

Menu

Monday

Breakfast: buckwheat with water, boiled whites.
Lunch: banana.
Lunch: fish baked with vegetables, boiled rice.
Afternoon snack: fermented baked milk.
Dinner: boiled shrimp, pea flakes, steamed with boiling water.

Breakfast: millet porridge on water, poached.
Lunch: Granny Smith.
Lunch: stew chicken liver, buckwheat.
Afternoon snack: kefir.
Dinner: tomato salad with cottage cheese.

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

Breakfast: same as on Tuesday.
Lunch: a bunch of grapes.
Lunch: baked salmon, rice.
Afternoon snack: fermented milk drink.
Dinner: low-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 pearl barley porridge.
Afternoon snack: yogurt.
Dinner: low-fat cottage cheese with half a banana.

Sunday

Breakfast: pea mash, 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 composed to your liking, without violating the requirements of the method.

For a month

Strict calorie restriction while following a diet for a month is fraught with negative consequences. Therefore, if you calculated the daily requirement, subtracted 20% from it and got a figure 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 hazard is 1200 kcal.

Basic Rules

Avoid pangs of hunger. The best way- This is a full breakfast and snacks between main meals.
Eat only boiled, stewed, baked and raw (if possible) foods.
During meals, concentrate as much as possible on your food, 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 bed – the same portion of kefir.

Nutrition example

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

What you are allowed to eat in the morning (your choice):

Oatmeal, yogurt and tea.
Cereal porridge with water, toast.
Boiled beef, carrot salad.
Cottage cheese casserole.
Steamed fish cutlet with boiled vegetables and rice.

What is not forbidden to try during the day (to choose from):

Steamed chicken breast, salad, slice of whole grain bread.
Boiled chicken meat, cabbage salad.
Seafood soup.
Stew with mushrooms, steamed vegetarian cutlet.
Boiled hake, stewed cabbage.
Beetroot, low-fat cottage cheese.
Vegetable soup.
Meatball soup, a slice of grain bread.

What to cook for the evening (optional):

Buckwheat porridge, hard-boiled egg, green tea.
Baked apple, rosehip infusion.
Millet porridge with milk and pumpkin.
Jacket-boiled potatoes, beet salad.
Steamed cauliflower.
Steam omelette, cucumber.
Summer vegetable platter drizzled with olive oil.

What you can eat (choose):

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

What you can drink (choose):

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

Nourishing

Some of the calorie diet options suggested above will seem too hungry for many, especially those who have eaten a lot of high-calorie foods in the past. However, it is not the quantity that is important, but the quality of food and its composition. Those who are used to eating fast carbohydrates are more susceptible to hunger attacks than those who prefer protein foods. Why stand fruit or vegetable diet much more difficult than spending 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 underlies nutritious diet by calories, calculated for 7 days.

Principles of the technique

Calculate the daily calorie intake and create a menu, taking into account that the first meal should consist of slow carbohydrates (cereals, whole grain bread, legumes), and the daytime and evening meals should consist of 35% proteins (dietary meat, fish, seafood, eggs, cottage cheese ). Be sure to have snacks and eat low-fat fermented milk products at this time.
Minimize the consumption of fresh fruit juices, but drink unlimited amounts of water.
Half an hour before meals, drink a glass of water.
Do not deny yourself sweets - marshmallows, marshmallows, and marmalade are allowed, but remember in moderation.

Diet

First day

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

Morning: rice porridge with milk, tea.
1st snack: apple.
Day: boiled pollock, assorted fruits, flavored with low-fat sour cream.
2nd snack: fermented baked milk.
Evening: Grilled meat, leafy greens.

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

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

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

For fast weight loss

Correct calorie calculation and reasonable portion reduction have an effect, but, as a rule, visible results are not observed in a day or two. When you need to lose weight in the shortest possible time, express methods come to the rescue, which involve a significant reduction in calories, without taking into account height, age, and lifestyle. The “600 kcal” system is also included in this category. You are allowed to practice the diet for a week (no longer!), during which time you lose 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 spoon 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: same as yesterday.
Lunch: tomato and herb salad.
Lunch: fish baked on a grill – 200 g.
Afternoon snack: cucumber, tea.
Dinner: stewed spinach – 200 g.

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

Breakfast: same 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 snack: orange.
Dinner: green vegetable salad – 200 g, herbal decoction.

Sunday

Breakfast: same as 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 dozens of kilos is to follow the principles proper nutrition, adherence to drinking regime, friendship with sports and lack of bad habits. Such a system gives results only after months, and sometimes even after years, which, naturally, does not suit many. The ABC diet for 50 days is suitable for this category of people. During this period, some managed to say goodbye to 25 kg. The weight loss results are impressive, but don’t rush to conclusions.

The technique is recognized by nutritionists as one of the most dangerous, since someone losing weight will have to practically starve to achieve their goal - average calorie content The daily diet does not exceed 500 kcal; on some days you will have to give up food altogether. This regime threatens not only physical but also mental health.

Among the negative consequences are: dizziness, hormonal imbalances, deterioration of vision and hair/nails, disruption of the functioning of internal organs, anorexia. In addition, after the event and returning to the usual diet, there is a high risk of not only returning to the original figure, but also gaining a couple more kg, since after serious stress, which is the ABC diet, the body will transform every portion of food into fat reserves.

Calorie table for each day:

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.

Example menu

boiled potatoes with dill or one banana or 200 ml of 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 spoon 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 low-fat kefir.

oatmeal on 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 achieve a goal, and not into hard labor, we advise you to prepare delicious dishes that are not harmful to your figure. The menus above contain many different dishes, some of which you may not know how to prepare. Our recipes will come in handy.

Frittata with vegetables

You will need:

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

Preparation:

Chop broccoli, peppers and onions not very finely.
Place in hot oil, add water and simmer for 10 minutes.
Add spices, mix and remove from heat.
Beat the eggs, not forgetting 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 pcs.;
raisins – 10-15 pcs.

Preparation:

Wash dried fruits. Fill in hot water for 5 minutes. Dry and cut.
Combine cottage cheese with eggs and mix well.
Add chopped dried fruits.
Place the mixture in a silicone mold. Bake for about 40 minutes at 200 degrees.

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

Baked pollock

You will need:

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

Preparation:

We clean the fish, remove the fins, tail and entrails. Rinse under running cold water.
Rub the carcasses with spices and sprinkle with rosemary.
Drizzle with olive oil and lemon juice. Make sure that the pollock is well marinated on all sides.
Place the fish on foil and wrap it up. Place in an oven preheated to 150 degrees for a quarter of an hour. Before serving, sprinkle with herbs.

Stewed spinach

You will need:

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

Preparation:

Wash the greens. Let's dry.
Cut the onion into thin rings.
Finely chop the parsley.
Heat the oil in a saucepan. Put onions in it. Stirring constantly, fry for 3 minutes.
Now we add spinach leaves to the onion. Pour in warm water. Cover with a lid. Simmer for 3-4 minutes, stirring occasionally.
Add chopped herbs, chopped garlic (if desired), spices. Cook for a couple more minutes, mixing all ingredients well. After the specified time, the dish is ready.

Broccoli soup

You will need:

broccoli – 150 g;
low-fat cheese – 30 g;
skim milk – 150 ml;
chicken broth – 250 ml;
corn starch – 2 tsp;
onions – 1/4 pcs.;
carrots – 1/2 pcs.

Preparation:

We clean the onion. We chop it up. Sauté in a saucepan or saucepan.
Pour in the liquid ingredients. Cook for 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 mixture, stirring constantly.
When the broth begins to thicken, add grated carrots and broccoli. 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 into plates.

Caesar with seafood

You will need:

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

For the sauce:

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

Preparation:

Boil the shrimp in boiling salted water (just a couple of minutes). Place in a colander.
Pour water into mayonnaise and mix.
Add pepper, finely chopped garlic and Parmesan. Mix. The sauce is ready.
In a salad bowl, mix peeled shrimp and croutons and place it all on lettuce leaves (they must first be torn by hand).
Pour over the sauce and sprinkle with grated cheese.

How to get out of a diet

The transition to a normal diet after strict calorie restriction inevitably leads to weight gain. This is why it is very important to get off the calorie diet correctly.

When approaching the calorie intake calculated at the very beginning of the diet, try to increase the portion gradually (literally by 100 kcal per week).
Minimize your consumption of fatty, fried, salty and smoked foods. Avoid fast food, soda, mayonnaise, ketchup and other store-bought sauces.
Follow the drinking regime, namely drink at least 6 glasses of water daily.
Play sports, walk more in the fresh air.
Get enough sleep.

In 2008, calorie standards were officially established in Russia. daily diet taking into account gender, age and level physical activity different groups population.

The concept of rational nutrition officially adopted in Russia is reflected in methodological recommendations Rospotrebnadzor. This document Establishes physiological energy and macronutrient requirements for men and women (taking into account age and intensity of exercise), as well as for children (taking into account age).

The standards developed by Rospotrebnadzor are drawn up taking into account the fact that the energy value of the diet must correspond to energy consumption, and the amount of proteins, fats and carbohydrates consumed must have a certain ratio.

Where do official calorie standards apply?

The indicators given in the tables are indicative and average; they are used primarily for planning in the food industry and agriculture, for catering in government organizations, including medical and sanatorium-resort. These norms are used to promote principles among the population healthy eating , they are aimed at practically healthy people.

Classification of the population by physical activity groups

The population is divided into physical activity groups, where group I consists of people with very low physical activity, mental workers; Group II - people engaged in light physical labor; III group - workers physical labor moderate severity; Group IV - workers of heavy physical labor, and this category also includes athletes, that is, according to modern terminology, people actively involved in fitness. Group V is intended only for men, it includes workers of very heavy physical labor and professional athletes during training.

Norms of physiological need for energy and nutrients for men

Indicators (per day)

Age groups

Men over 60 years old

Energy and macronutrients

Energy, kcal

Carbohydrates, g

Norms of physiological needs for energy and nutrients for women

Indicators (per day)

Physical activity group (physical activity rate)

Age groups

Women over 60 years old

Energy and macronutrients

Energy, kcal

Carbohydrates, g

Additional daily calories are provided for pregnant and lactating women

Norms of physiological needs for energy and nutrients for children

Indicators per day*	Age groups
		11-14 years old, boys	11-14 years old, girls	14-18 years old, boys	14-18 years old, girls
Energy, kcal


Carbohydrates, g

*Indicators of energy, proteins, fats and carbohydrates for children 1 year of age are given per 1 kg of body weight. At the same time, protein indicators are normalized for children on artificial feeding - for children on breastfeeding Protein rationing is not provided.

Average basal metabolic rates

Rospotrebnadzor also establishes average basal metabolic rate (BMR) values. This minimal amount energy necessary for the implementation of vital processes, that is, energy expenditure for the performance of all physiological, biochemical processes, for the functioning of organs and systems of the body in a state of temperature comfort (20 degrees Celsius), complete physical and mental rest, on an empty stomach. These indicators take into account not only gender and age, but also weight.

The most accurate way to determine individual energy and macronutrient needs using Rospotrebnadzor data is by multiplying the BOO by a suitable physical activity coefficient.

Basal metabolic rate (BMR), in kcal

On the relationship between the average and the individual

The creators of the above standards specifically emphasize that the indicators are of a group nature and take into account precisely the physiological need. The individual need of each person, and even average level needs will differ from these indicators in one direction or another. Statistics show that approximately half of the population has an individual need above average, while the other half has a lower one.

Expert: Galina Filippova, general practitioner, candidate of medical sciences

Photos used in this material belong to shutterstock.com

Yulia Kuderova visited the “NeForum” of bloggers in Minsk and, inspired, made a diet for Zozhnik readers from the national dishes of this small but very proud country.

Barley porridge with cream

Ingredients for 2 servings:

40 grams (about 2 handfuls) barley flakes
4 tbsp. l. cream (10%)
10 g butter
1 tsp. Sahara
⅔ tsp. salt

The video uses a grain crusher, but if you don’t have one, buy regular barley flakes.

Pour 0.5 l of flakes cold water, boil. Cook for 5 minutes over low heat, stirring constantly. Add salt and sugar, mix. Pour in the cream, add butter, stir, bring to a boil, cover with a lid, remove from heat, and let stand for 5-10 minutes. Serve the porridge with a knob of butter.

One 1 serving contains: 177 kcal | 3 g protein | 8.5 g fat | 21 g carbohydrates

Lunch

Cottage cheese with raisins

Ingredients for two servings:

500 g cottage cheese 5%
50 g raisins
30 g honey (1 tablespoon).

In the Belarusian tradition, make cottage cheese without heating, like this:

But you can take regular store-bought cottage cheese and just add raisins and honey to it.

One serving contains: 434 kcal | 43.8 g protein | 12.7 g fat | 33.2 g carbohydrates

Dinner

Machanka (mokanka) with pancakes

Ingredients for 4 servings of machanka:

- 500 g pork ribs (without meat)
- 100 g raw smoked bacon
- 1 medium onion
- 1 large carrot
- 1 liter of strong meat broth
- 2 tbsp. l. flour
- 1 tbsp. l. mushroom powder (ground dry mushrooms)
- 1 tbsp. l. pork fat
- 1 tsp. juniper berries
- bay leaf, pinch of cumin, salt, black pepper

Fry the ribs with 0.5 tbsp. l. pork fat, add carrots cut diagonally, stir, after a couple of minutes pour in almost 1 liter. water (so that the water just covers the contents of the pan). Bring to a boil, add onion, bay leaf, cook for 60 minutes over low heat.

Strain the broth and remove the contents of the pan. Fry finely chopped onion over medium heat in the remaining fat, add mushroom powder, smoked meats cut into thin strips, stir, add and fry flour, pour in broth, salt, pepper, add cumin and crushed juniper berries with a knife.

Bring to a boil, pour everything into a pot with a lid. Cook in the oven for 15-20 minutes at 150°C. Serve with pancakes, sprinkled with finely chopped cracklings.

Ingredients for 12 pancakes:

400 g oat flour
125 g of dough (6 g of fresh yeast + 2 tbsp. wheat flour)
1 tsp. salt
1 tsp. Sahara
3 eggs
2 tbsp. milk
1 tbsp. l. ghee

Make the dough: dissolve the yeast in 1 tbsp. water, add 2 tbsp. l. wheat flour, let rise by 2 times. Separate the yolks from the whites (save the whites), add sugar, salt, pour in the oil, grind, pour in 2 tbsp. warm milk, let the sugar dissolve. Pour all the sifted flour into the dough, pour in the egg-milk mixture, mix well, cover with film, let rise in a warm place by 2 times.

Pour in about 1 glass of water (until the consistency of liquid sour cream), stir, and let stand again under the film for about an hour. Beat the whites and gently fold them into the dough. Bake pancakes over medium heat on both sides. Immediately after baking, grease the finished pancakes with melted butter, stack them, cover with a plate and a towel on top.

One serving of machanka with 3 pancakes contains: 889 kcal | 30.2 g protein | 71.1 g fat | 25.3 g carbohydrates.

Dinner

Khaladnik

Ingredients for 4 servings:

a bunch of young beets with leaves (about 80 grams of beets + 40 grams of tops)
2 cucumbers (about 150 grams)
1 tbsp. beet kvass
0.5 l. curdled milk 1%
green onions, dill, salt, pepper
4 boiled eggs

Beetroot kvass recipe:

Peel the beets (save the tops), wash, grate, pour in a liter of cold water, and bring to a boil. Add the chopped tops, let it boil again, cook for a couple of minutes over low heat. Drain in a colander, save the broth, and cool everything.

Add coarsely grated cucumber, finely chopped onion and dill to the beets, pour in yogurt and kvass, stir, add salt, and refrigerate for 2 hours. Serve cold with a boiled egg.

One serving contains: 198 kcal | 11.9 g protein | 7.7 g fat | 18.9 g carbohydrates

Draniki

Ingredients for 4 servings:

1 kg potatoes
1 tbsp. l. pork fat
½ onion

Wash and peel the potatoes and onions. Grate the potatoes into a bowl using a fine grater, grate the onion there, and mix. Grate all the remaining potatoes, each time adding freshly grated mashed potatoes to the potato-onion mixture and stirring.

Add salt, mix well, add a couple of tablespoons of water if you want crispy edges. Fry over medium-high heat in pork fat, adding 1 tbsp to the pan. l. potato mixture onto hash browns, cook until golden brown on each side.

One serving contains: 490 kcal | 7 g protein | 23.8 g fat | 58.5 g carbohydrates

Cabbage salad

Ingredients for 4 servings :

½ head of young cabbage (about 500 g)
dill or parsley stems
1 tbsp. l. vegetable oil
1 tbsp. l. any aromatic oil (optional)
2-3 tbsp. l. apple cider vinegar
salt, sugar, black pepper

Chop the cabbage thinly, sprinkle with sugar, and mash a little with your hands.

Make salad dressing: chop the parsley stems, grind in a mortar with coarse salt and pepper, add oil and vinegar, beat with a fork. Mix the dressing with the cabbage and place under a press in the refrigerator for at least 30 minutes.

One serving contains: 114 kcal | 2.6 g protein | 8.2 g fat | 6.7 g carbohydrates

TOTAL IN THE WHOLE DIET: 2302 kcal | 98.5 g protein | 132 g fat | 163.6 g carbohydrates

And this is an example of a daily diet for 2040 kcal from

14560

The energy consumed in the human body is converted into measurable heat. The unit of measurement is considered to be the calorie. A calorie determines the amount of heat required to warm 1 liter of water by 1 degree. Calories measure the energy that the substances in food give the body. For example, 1 g of protein or carbohydrates provides 4 calories, 1 g of fat provides 9 calories.

How many calories an adult needs per day depends on the amount of energy expended during work. A person's need for food is also measured in calories. These figures may vary depending on air temperature, non-working lifestyle, physiological and psychological characteristics person. The daily calorie intake is determined for each person individually.

How many calories do you need per day? NEEDED AMOUNT OF CALORIES PER DAY:

2300-2800 calories needed, women over 50– 1800-2300 calories.

During light physical activity: men 20-30 years old– 2400 calories needed, women 20-30 years old– 2000 calories.

With low physical activity: men 31-50 years old– 2200-2300 calories needed, women 31-50 years– 1800-1900 calories.

If a person consistently consumes more calories than needed, his weight will increase because the unburned calories remain in the body as fat deposits. If you consume 100 calories above normal daily, your weight will increase by 5 kg over a year.

How many calories do you need per day - DAILY SET OF PRODUCTS :

The average daily set of food products for 1 person is offered:

wheat and rye bread– 300g,

wheat flour– 25g,

pasta - 15g,

cereals and legumes– 30g,

fruits and vegetables– 220g,

vegetable oil– 36g,

sugar– 100g.

Meat, meat products, poultry– 200g,

fish and fish products– 50g.

Milk– 500g,

butter– 25g,

ghee– 30g,

sour cream– 20g,

cheese– 20g,

eggs- 2 pcs. at 3 pm.

How many calories do you need per day - WEEKLY MENU:

To compile weekly menu the listed number of individual products must be multiplied by 7. This will allow you to decide how many times a week you can prepare meat, fish, pasta or cereal dishes. Bread, milk and sugar should be consumed daily in the specified quantities.

How many calories do you need per day - CALCULATION OF CALORIES PER DAY . CALORIES IN FOODS.

Meat and meat products. How many calories are in meat?

Lean beef - 108 calories, beef liver - 98 calories, beef tongue - 163 calories.

Lamb – 199 calories.

Fatty pork – 489 calories, lean pork – 316 calories, pork fat – 816 calories.

Chickens - 165 calories.

Boiled doctor's sausage – 260 calories.

Milk sausages – 277 calories.

Semi-smoked Krakow sausage – 466 calories.

Fish. How many calories are in fish?

Pink salmon – 147 calories,

Flounder – 88 calories,

Salmon – 219 calories,

Pollock – 70 calories,

Herring – 242 calories,

Mackerel – 153 calories.

Sea kale - 5 calories.

Milk and dairy products. How many calories are in milk?

Whole milk – 58 calories, sweetened condensed milk – 315 calories.

Low-fat kefir – 30 cal, fatty – 59 cal, fermented baked milk – 85 calories.

Full-fat sour cream – 256 calories, 10% sour cream – 116 calories, 20% – 206 calories.

Cream 20% – 205 calories, 10% – 118 calories.

Butter – 749 calories, ghee – 882 calories.

Milk margarine – 746 calories.

Mayonnaise – 627 calories.

Russian cheese – 371 calories, processed cheese – 226 calories.

Full-fat cottage cheese – 226 calories, low-fat cottage cheese – 86 calories, semi-fat cottage cheese – 156 calories.

Curd cheeses – 340 calories.

Vegetable oil. How many calories? – 899 calories.

Egg. How many calories?

Chicken egg – 140 calories per 100 g.

Bread.How many calories are in bread?

Wheat bread – 217 calories,

Rye bread – 190 calories.

Buns (butter baked goods) – 297 calories.

Cereals.How many calories are in cereals?

Buckwheat – 312 calories,

Semolina – 326 calories,

Oatmeal – 345 calories,

Pearl barley – 324 calories.

Millet – 334 calories,

Rice – 323 calories,

Wheat, corn grits– 325 calories.

Peas – 323 calories,

Beans – 309 calories.

Nuts: How many calories are in nuts?

Walnuts – 648 calories,

Peanuts – 548 calories,

Hazelnuts – 704 calories,

Sunflower seed – 578 calories.

Sugar and sweets: How many calories are in sugar?

Sugar – 374 calories, milk chocolate – 547 calories, sponge cake – 386 calories.

How many calories are in honey?

Honey – 308 calories,

Vegetables: How many calories are in vegetables?

Potatoes – 63 calories,

Fresh cabbage – 26 calories,

Carrots – 33 calories,

Cucumbers – 13 calories.

Fruits: How many calories are in fruits?

Apples – 39 calories,

Oranges – 34 calories,

Bananas – 91 calories,

Apricots – 46 calories.

Dried fruits: How many calories are in dried fruits?

Dried apricots – 272 calories,

Raisins – 279 calories,

Prunes – 264 calories,

Dates – 281 calories.

Calorie consumption at physical activity Look

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