Diet for 2300 calories per day. Principles for determining the daily calorie intake

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.

Advantages and disadvantages

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 above, what should develop discipline, for some becomes a real test, because you have to constantly weigh everything that you intend to eat, since the 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 that was proposed by the American Dietetic Association and is 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 (by a maximum of 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:

1. 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.
2. Limit your intake of sweet, fatty and starchy foods.
3. Drink at least one and a half liters of pure water daily.
4. Eat more plant foods.
5. Preferred cooking methods are stewing, boiling, steaming, baking, it is better to refuse fried.
6. Sleep at least 7 hours a day.
7. 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.

Fundamental rules

1. Avoid bouts of hunger. The best way is a full breakfast and snacks between main meals.
2. Eat only boiled, stewed, baked and raw (if possible) foods.
3. During the meal, concentrate on food as much as possible, try not to talk, watch TV, read, or play on your mobile phone.
4. 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):

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

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

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

What to cook for the evening (optional):

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

What you can eat (choose):

1. Steam cheesecake.
2. Soft-boiled egg, tomato.
3. Yogurt.
4. Kefir.
5. Vegetable salad.
6. banana.
7. A handful of nuts or dried fruits.
8. Baked potatoes.

What is allowed to drink (choose):

1. Tea (any: green, fruit, black).
2. Natural black coffee.
3. Freshies.
4. Water.
5. 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

1. 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 afternoon and evening meal should be 35% protein (diet meat, fish, seafood, eggs, cottage cheese ). Be sure to take snacks, at this time eat low-fat dairy products.
2. Minimize the consumption of fruit juices, but drink water in unlimited quantities.
3. Drink a glass of water half an hour before meals.
4. 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 calories, without taking into account 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 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:

1. Chop the broccoli, peppers and onions very finely.
2. Place in hot oil, add water and simmer for 10 minutes.
3. Add spices, mix and remove from the stove.
4. Whisk the eggs, remembering to add salt and pepper.
5. Place the vegetables in a baking dish.
6. Fill with egg mixture.
7. 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:

1. Wash dried fruits. Pour hot water for 5 minutes. Drying, cutting.
2. Combine cottage cheese with eggs and mix well.
3. Add chopped dry fruits.
4. 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:

1. We clean the fish, remove the fins, tail and entrails. Rinse under running cold water.
2. We rub the carcasses with spices, sprinkle with rosemary.
3. Drizzle with olive oil and lemon juice. Make sure pollock is well marinated on all sides.
4. 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:

1. My greens. We discuss.
2. Onion cut into thin rings.
3. Finely chop the parsley.
4. Heat up the oil in a saucepan. We put onion in it. Stirring constantly, fry for 3 minutes.
5. 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.
6. 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:

1. We clean the onion. We crumble. Saute in a saucepan or saucepan.
2. Add liquid ingredients. We cook 5 minutes.
3. We dilute the starch in a small amount of water so that lumps do not appear.
4. Carefully pour the starch water into the milk-broth composition, stirring constantly.
5. When the broth begins to thicken, put the grated carrots and broccoli. We mix.
6. 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:

1. Boil the shrimp in boiling salted water (just a couple of minutes). We throw it away in a colander.
2. Pour water into mayonnaise, mix.
3. Add pepper, finely chopped garlic and parmesan. We mix. The sauce is ready.
4. 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).
5. 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.

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

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 gaining muscle mass is not so much nutrition as well-built strength training. Also, this diet can be used by people who want to develop the habit of eating right and do not strive to lose weight.

The high calorie content of the diet is conducive to six meals a day. In order not to feel heaviness after eating, distribute 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 by the evening. Remember to drink water between meals.

Menu for 2000 kcal

Breakfast (468 kcal): Oatmeal in 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.

Boil oatmeal with raisins in water, and add milk and honey to the already prepared one. Boil the eggs. So they retain more nutrients, and they 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 pan. Top it with layers of tomato, pre-cooked chicken fillet and cheese. Salt and pepper are 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 serving of vegetables. Since this meal already has complex carbohydrates in the form of rice, do not use potatoes and cereals to make soup. A non-caloric sweetener can be added to the tea if desired.

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, diet 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 skins, and then cool, peel, chop, pepper and salt, season with oil. Carp is a moderately oily fish. Its fat is very useful, so bake the fish in foil. Sprinkle it with salt, pepper and lemon juice first. A non-caloric sweetener can be added to the tea if desired.

Snack (144 kcal): A glass of natural yogurt

• - 240 ml.

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

• Caloric content of the diet - 2000.1 kcal
• Proteins - 152.3 gr.
• Fats - 69.9 gr.
• Carbohydrates - 197.8 gr.

Ingredients in all meals are listed uncooked, except for a serving of chicken fillet for the first snack and vegetable soup for lunch. Calculate in advance the calorie content of the dishes that you cook in order to adjust the healthy principles of nutrition to your taste preferences.

When calculating the calorie content of dishes, be guided by raw and dry ingredients, since food changes its volume during cooking.

14560

The energy expended in the human body is converted into heat, available for measurement. The unit of measurement is the calorie. A calorie measures the amount of heat required to raise 1 liter of water 1 degree. In calories and measure the energy that the substances that make up food give the body. For example, 1 g of protein or carbohydrates provides 4 calories, 1 g of fat - 9 calories.

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

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

need 2300-2800 calories, women over 50- 1800-2300 calories.

For light exercise: men 20-30 years old- 2400 calories needed women 20-30 years old- 2000 calories.

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

If a person consistently consumes more calories than needed, their weight will increase because the calories not expended remain in the body as body fat. With a daily intake of 100 calories in excess of the norm, the weight per year will increase by 5 kg.

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

The average daily set of foodstuffs for 1 person is offered:

wheat and rye bread– 300g,

wheat flour– 25g,

pasta - 15g,

cereals and beans– 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 days.

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

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

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

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.

Fat pork - 489 calories, lean pork - 316 calories, pork fat - 816 calories.

Chickens - 165 calories.

Doctor's boiled 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.

Seaweed - 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 calories, fat - 59 calories, fermented baked milk - 85 calories.

Fatty 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.

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

Cottage cheese curds - 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 (baked pastries) - 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?

Potato - 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 during exercise

Useful articles:

Our body constantly spends energy, even if you are not a stonemason, but an office worker - it's just that its consumption is different. Washing dishes, ironing clothes, walking your dog and/or your girlfriends always burns calories. It is important to understand what the daily calorie intake should be so that the energy supply is replenished and the body is in proper tone, but at the same time, extra centimeters do not appear on the waist and hips.

"Calorie" norms for men and women

It is not easy to determine such a norm, because many factors are important: age, gender, activity, food habits, and most importantly, the individual characteristics of the body. In general, the principle of determining the norm of how many calories you need per day looks like this: athletes and young people, as well as men, need more energy than women, older people and those who lead a passive lifestyle.

There are standard norms for how many calories a day you need to consume. So, the norm of calories per day for men with a completely unsportsmanlike lifestyle:

• from 19 to 30 years old - 2300-2500 kcal;
• from 31 to 50 years old - 2100-2300 kcal;
• from 50 years and older - less than 2000 kcal.

The number of calories for men with a moderately athletic lifestyle: 2700, 2500 and 2300, respectively. For athletes and very active representatives of the stronger sex - 3000, 2900 and 2600.

"Age" calorie norms for women. For ladies whose physical activity is severely limited, nutritionists recommend the following daily basic norms:

• from 19 to 25 years old - 1900-2100 kcal;
• from 26 to 50 years - 1700-1900 kcal;
• over 50 years old - 1500-1700 kcal.

For more active girls, you need a few more calories:

• up to 25 years - 2100-2300 kcal
• 26 - 50 years - 2000-2100 kcal
• over 50 - 1700-1900 kcal.

For active ladies and athletes, calories are needed, respectively, 2300-2500, 2100-2300 and 1900-2000.

Daily calorie intake is adjusted based on a person's weight. It is clear that those who want to lose weight should reduce the amount of food, i.e. energy consumption, and those who want to get better, on the contrary, increase it. You need to regulate the number of calories in the process of losing weight or gaining weight.

Counting the calorie content of your diet is considered one of the most effective ways to lose weight. Therefore, everyone who is interested in losing weight should definitely try this method and determine their calorie corridor.

Food: carbohydrates

We take energy from what we eat, so it is important to understand the compatibility of products and how much and what they contain. The right (right for you) balance of proteins-fats-carbohydrates is the basis of excellent health, fullness of strength and energy. Therefore, it is important to monitor not only the amount of food, but also the proportions of macro- and microelements. The daily calorie intake for a person should be calculated taking into account the correct diet.

The combination of elements necessary for the body will help determine how many calories a person needs per day. To begin with, the main source of calories for us is carbohydrates. Once in the digestive tract, they are converted through complex biochemical processes into glucose - the main "fuel" of the body. It is not for nothing that since childhood we have been hearing calls from mothers, grandmothers, doctors to eat more vegetables and fruits. A lot of useful and necessary carbohydrates are found in them, as well as in cereals. If we translate everything into numbers, then the daily norm of such carbohydrates in our diet should be at least 60% of the total calories.

You should not give up carbohydrates and “sit down” on carbohydrate-free diets - you can get a completely different result that we are counting on, up to an imbalance in the body systems.

Food: squirrels

Protein is an essential element for the growth and repair of muscle, cartilage and other tissues. In addition, it is very important for the immune system. Protein in our diet should be about 15%. It is believed that per kilogram of body weight a person needs one gram of protein per day. That is, if you weigh 56 kilograms, you need to eat 56 grams of protein per day.

Of course, we all know that protein is meat, fish, milk and dairy products, as well as legumes. I would like to draw attention to the ostrich and horse meat. First of all, the benefit of these types of meat is that they contain a large amount of not only complete, high-quality protein, best balanced in terms of amino acid composition, but also minimally fatty. That is, they have a very small percentage of intramuscular fat, which, according to nutritionists, makes them simply indispensable in weight loss diets.

Vegetarians should pay special attention to squids: there is a lot of protein, and there are almost no fats and carbohydrates.

Food: fats

Here, too, you need to warn those who want to lose weight: without fat, our body cannot cope with daily stress. Fats should make up at least 25 - 30% of our daily diet. The most useful nutritionists consider unsaturated fats. They are abundant in olive oil and fish, dairy products and nuts.

Fats in general and unsaturated fats in particular help the body to better absorb useful trace elements, improve the immune system. And for athletes and other extreme sportsmen, they are also vital because they are able to reserve an energy reserve for an emergency. For example, when running long distances and marathon swims, when nutrients are not supplied to the body.

Eating fatty fast food should definitely be limited as much as possible. Trans fats are present in such foods, and they are not only harmful - they are dangerous. Such fats lead not only to excess weight, but also to problems with the heart, blood vessels and other body systems.

Accounting for individual characteristics

The caloric content corridor is a very important factor that helps our body to function in working mode and prevent the appearance of excess weight. Try to count calories, keep the balance of proteins-fats-carbohydrates - and then the efforts will give results! Having understood how many calories a person needs per day, you will understand that it is not so difficult to calculate them and follow the right diet.

And now about how many times a day you should eat and how much you need to eat not just a person a day, but you. Often people who are overweight mistakenly believe that if you eat 2 times a day, then those extra pounds will definitely go away. They sincerely do not understand why the weight not only does not go away, but also grows. The secret is that eating "rarely, but a lot" makes you take on more calories per day than you would get from a few snacks when there is a feeling of satiety.

We know that the feeling of hunger depends on the level of sugar in the blood. If you eat rarely, then sugar falls, hence the malaise, loss of strength ... In such a situation, we pounce on food, swallowing pieces and absorbing much more than the daily allowance even for athletes. After all, the feeling of fullness appears only half an hour after the start of the meal.

It is important not just to understand how many calories a person needs per day. It is necessary to properly distribute food throughout the day, taking into account all individual characteristics and eating habits.

The 2500 calorie a day diet is in demand among people who play hard sports. A diet with the optimal amount of food and a balance of nutrients. Effectively fights fat deposits during physical exertion and promotes muscle mass gain.

A balanced diet and a varied menu allow you not to harm your health. nutrition - a numerical measure of the energy that is distributed in the body during the breakdown of food.

• We recommend reading: and

The established rate of calorie intake for a woman per day is about 2.5 thousand for a man.

Sports and a healthy lifestyle sometimes do not bring a positive result in gaining muscle mass. Sports supplements and anabolic steroids cause irreparable harm to health. The 2,500 calorie a day diet refers to and aims to speed up the process of positive athletic performance.

The diet has been optimized for athletes, but has now gained popularity among those who want to balance their diet. The basis of sports nutrition 2500 calories is protein.

• Price;
• No load on the organs of the digestive tract;
• Consumption of nutrients and vitamins;
• Clear power characteristics;
• Ease of use.

A diet of 2500 calories per day is suitable not only for sports enthusiasts, but also for patients with diabetes, with the addition of oral glucose-lowering drugs to the diet.

Grocery list

The average amount of nutrients for an adult, based on a norm of 2500 calories per day:

• Cholesterol - no more than 300 mg;
• Fats - no more than 25 grams, of which - no more than 25 grams;
• Dietary fiber - no more than 25 gr;
• Carbohydrates - from 257 gr to 586 gr;
• Proteins - from 58 gr to 117 gr.

The diet involves the consumption of:

• Vegetables and fruits;
• Spices and herbs;
• Vegetable fats and oils;
• Soups and gravies with the addition of chicken, fish or beef meat;
• Nuts and seeds;
• beans;
• pasta;
• Juices;
• Eggs and;
• Bakery products;
• Honey and sugar.

Before using a dietary supplement, you should consult your doctor. Replace products with similar ones, with individual intolerance to the components.

Menu for every day

The 2500 calorie a day diet involves split meals. The diet increases the load on the liver, so drinking alcohol is not recommended. It is necessary to consume only organic products. Avoid canned and processed foods that can cause fat growth.

Breakfast 8:30 am

• 2 boiled;
• 1/2 cup oatmeal or other grains
• 1/2 cup skimmed milk with half a teaspoon or sunflower oil
• 1 orange.

Second breakfast 11:30 am (two hours before training)

• 150 grams of tuna or turkey with a mixed vegetable salad seasoned with a tablespoon of low-calorie mayonnaise;
• a slice of black bread;
• 6 almonds;
• 1 tbsp juice.

Lunch 2:30 pm (immediately after workout ends)

• 150 gr of chicken breast meat;
• 3/4 cup chicken rice, pasta or vegetables
• 1/4 sweet pepper;
• 100 gr lightly stewed mushrooms;
• 100 gr chopped carrots;
• Add 1 tablespoon to one of the dishes.

Light evening snack 5:00 – 5:30

• 1 low-fat yogurt;
• 100 grams of boiled oatmeal.

Dinner 8:30 – 9:00 pm

• 1 chicken breast fillet with salad topped with 1 tablespoon low-calorie mayonnaise
• 1 slice of bread.

• 20 gr;
• 1 tbsp peanut butter;
• 1/2 cup oatmeal (measured raw or dried)
• 10 almonds or other nuts;
• 150 gr of vegetables.

Second menu option

• 200 ml of milk or tea;
• 60 gr whole grain bread with butter.

Lunch

• 100 gr fresh fruit;
• 50 ml coffee with milk.

• Chicken broth with 170 gr of meat;
• 50 gr rice or pasta;
• 200 grams of fresh vegetables and 100 grams of fruits;
• 70 gr whole grain bread.

• 200 ml milk or tea.

• 170 g chicken fillet with vegetable salad or 70 g ham;
• A slice of black bread.

Third menu option

• 200 ml of milk or tea / coffee;
• 60 g whole grain bread with 50 g chicken ham.

Lunch

• 100 gr fresh fruit;
• 50 gr coffee with milk.

• Chicken or fish broth;
• 175 grams of chicken or fish with 200 grams of vegetables;
• 100 gr fresh fruit;
• 70 gr whole grain bread.

• 200 gr milk or tea/coffee.

• 1 boiled egg and 1 yolk from the second egg;
• 50 gr chicken ham and a slice of black bread.

Individual food components can be combined. Avoid carbonated and sugary drinks. A glass of wine contains about 70 calories. You can alternate cereals with pasta, adding to them not a large amount of vegetable or.

The combination of daily physical activity and special exercises and a diet of 2500 calories per day will increase muscle mass naturally without the use of anabolic steroids

Dish recipes

Soup with beans

You will need: 0.1 kg of green peas, 1 large onion, 0.5 kg of chickpeas, 2 medium carrots, 20 gr, ground black pepper, salt, 1 tsp of soda.

Cooking method:

In the evening, soak the beans in cool water and leave overnight. The next day, drain the water and mix with the required amount of soda, set aside to soak for several hours. Rinse thoroughly with running water. Pour the beans with plenty of water and place over medium heat. Remove the foam and add the chopped onions, carrots, peas and butter. Add salt and pepper to taste. Cook until done.

Krupenik

You will need: buckwheat or 180 gr, 5 gr sour cream, 10 gr sugar, 5 gr, 85 gr cottage cheese, 1/4 egg, 5 gr melted butter.

Cooking method:

Add cottage cheese, salt, eggs, sugar, butter to the cooked porridge and mix. Put the resulting mass on baking sheets, and grease the surface with sour cream. Bake until done.

Potato salad

You will need: 0.5 kg potatoes, 1 tbsp horseradish, 1 ripe, 2 tbsp vinegar, 0.1 kg ham, 2 tbsp vegetable oil, 0.1 kg leek, 1 tbsp honey, 2 celery roots, salt and pepper.

Cooking method:

Cut potatoes, leek, celery and apple into small cubes. Mix oil, vinegar, honey and horseradish, add salt and pepper. Pour the vegetable salad with the resulting sauce and leave for 2 hours. Roll rosettes from ham and decorate the surface of the salad.

Barley porridge