Hypocaloric Diet

Dried Fruits

Do not read this article if you want to lose weight lying on the sofa eating hamburgers with cola-LIGHT. Because this post is about low-calorie diet with minimum of fats and carbohydrates.

Remember that the integral part of this diet plan is active way of life (for example, fitness).The diet should be not only hypocaloric but it should also has a balanced level of proteins, fats, carbohydrates, liquid, cellulose, vitamins and mineral matters.

The main principles of the diet plan are:
- the limitation of calorie content;
- the limitation of fats;
- the limitation of liquid and carbohydrates;
- the limitation of salt;
- the enrichment of ration with vitamins and minerals matters;
- the enrichment of ration with cellulose.

Duration: 14 days

Weight Loss: 2,5 kg.

Food Value: 1100 - 1300 kcalories.
2000 kcalories per day – is a norm for an active woman (women usually have slower metabolism).
2500 kcalories per day – is a norm for an active man. 1500 kcalories per day – is what our body requires for normal functioning.

People with tendency to corpulence should repeat this diet again in 2 or 3 weeks.
Here is an example of hypocaloric diet plan. If you want you can work out your own menu with the help of food value table.





Monday

Breakfast:
- omelette made of two eggs (150g)
protein - 12,1; fat - 19,1; carbohydrate - 5,8; kcal 243;
- kefir (150g)
protein - 4,2; fat - 4,8; carbohydrate - 6,1; kcal 84.

Dinner:
- salad made of the sauerkraut and apples (100g)
protein - 0,5; fat - 4,9; carbohydrate - 7,4; kcal 70;
- pearl-barley soup (200g)
protein - 1,7; fat - 3; carbohydrate - 6,2; kcal 60;
- beef goulash and buckwheat (150g/150g)
protein - 24,2; fat - 11,3; carbohydrate - 5,7; kcal 222;
- dried fruits fool (200g)
protein – 0,2; fat - 0; carbohydrate - 3,6; kcal 145.

Supper:
- liver with garnish (100g/150g)
protein - 19,0; fat - 17,1; carbohydrate - 7,5; kcal 258;
- a cup of tea.

Before going to bed:
- an apple (100g)
protein - 0,4; fat - 0,4; carbohydrate - 9,8; kcal 45.

IN TOTAL: protein – 62; fat - 61; carbohydrate - 85; caloric content – 1127 kcal.

Tuesday

Breakfast:
- tossed salad (120g)
protein - 1,3; fat - 3,0; carbohydrate - 2,3; kcal 50;
- boiled fish with garnish (75g/150g)
protein - 12,1; fat - 4,9; carbohydrate - 0; kcal 96.

Dinner:
- herring (50g)
protein - 7,5; fat - 4,2; carbohydrate - 0; kcal 75;
- rice soup (200g)
protein - 1,5; fat - 4,1; carbohydrate - 12,4; kcal 94;
- beef meat balls with garnish (100g/75g)
protein - 16,8; fat - 14,9; carbohydrate - 14,8; kcal 270;
- apricot juice (200g)
protein - 1,0; fat - 0; carbohydrate - 27,4; kcal 117.

Supper:
- aubergine paste (100g)
protein - 1,9; fat - 5,5; carbohydrate - 8,6; kcal 98;
- beef cutlets with garnish (120g/100g)
protein - 15; fat - 11,7; carbohydrate - 8,7; kcal 197;
- a cup of tea.

Before going to bed:
- kefir (150)
protein - 4,2; fat - 4,8; carbohydrate - 6,1; kcal 86.

IN TOTAL: protein - 61,2; fat - 51,1; carbohydrate - 80,3; caloric content - 1103 kcal.

Wednesday

Breakfast:
- tomato juice (150g)
protein - 1,5; fat - 0; carbohydrate - 5,2; kcal 31,5;
- boiled chicken (100g)
protein - 19,7; fat - 10,0; carbohydrate - 0; kcal 183;
- an apple (100)
protein - 0,4; fat - 0; carbohydrate - 9,8; kcal 53;
- salad made of the sauerkraut and apples (100g)
protein - 0,5; fat - 4,9; carbohydrate - 7,4; kcal 70.

Dinner:
- beetroot and cabbage soup (200g)
protein - 1,2; fat - 3,2; carbohydrate - 7,8; kcal 76,5;
- boiled beef with pasta (75g/150g)
protein - 25,6; fat - 9,3; carbohydrate - 14,8; kcal 298;
- stewed fruit made with xylite (200g)
protein - 1,8; fat - 0; carbohydrate - 26,8; kcal 124.

Supper:
- beet paste (50g)
protein - 1,1; fat - 3,7; carbohydrate - 6,5; kcal 74,5;
- stuffed cabbage leaves (100g)
protein - 10,3; fat - 5,1; carbohydrate - 6,3; kcal 127;
- a cup of tea.

Before going to bed:
- apple juice (200)
protein - 1; fat - 0; carbohydrate - 18,2; kcal 86.

IN TOTAL: protein - 62,7; fat - 31,3; carbohydrate - 95,4; caloric content - 1121 kcal.

Thursday

Breakfast:
- squash pasta (100g)
protein - 1,9; fat - 5,5; carbohydrate - 8,6; kcal 103;
- dumplings (220g)
protein - 7,5; fat - 5,7; carbohydrate - 10,8; kcal 135;
- salad made of white cabbage with carrot, apples and sour cream (100g)
protein - 1,4; fat - 2,0; carbohydrate - 10,8; kcal 76;
- a cup of tea.

Dinner:
- soup with pickled cucumbers (200g)
protein - 1,8; fat - 3,6; carbohydrate - 12; kcal 100;
- steamed beef-roll with garnish (120g/100g)
protein - 15; fat - 11,7; carbohydrate - 8,7; kcal 202;
- stewed fruit made with xylite (100g)
protein - 0,9; fat - 0; carbohydrate 13,4; kcal 67.

Supper:
- millet porridge with pumpkin (210g)
protein - 7,9; fat - 10,5; carbohydrate - 40,7; kcal 301;
- apple juice (100g)
protein - 0,5; fat - 0; carbohydrate - 9,1; kcal 48.

Before going to bed:
- kefir (150g)
protein - 4,2; fat - 4,8; carbohydrate - 6,1; kcal 94.

IN TOTAL: protein - 46,7; fat - 42,2; carbohydrate - 96,7; caloric content - 1115 kcal.

Friday

Breakfast:
- herring (50g)
protein - 7,5; fat - 4,2; carbohydrate - 0; kcal 82;
- boiled potatoes (150g)
protein - 3,0; fat - 0,6; carbohydrate - 25; kcal 130;
- cucumbers (50g)
protein - 0,4; fat - 0; carbohydrate - 1,3; kcal 17;
- salad made of white cabbage with carrot, apples and sour cream (100g)
protein - 1,4; fat - 2,0; carbohydrate - 10,8; kcal 76;
- stewed apples (100g)
protein - 0,9; fat - 0; carbohydrate - 13,4; kcal 67.

Dinner:
- beetroot pasta (100g)
protein - 2,3; fat - 7,4; carbohydrate - 13,1; kcal 139;
- vegetable soup (200g)
protein - 1,4; fat - 3,4; carbohydrate - 7,8; kcal 80;
- baked fish with garnish (100g/250g)
protein - 22; fat - 7,3; carbohydrate - 9,9; kcal 132;
- dried fruits fool (180g)
protein - 0,4; fat - 0; carbohydrate - 22,7; kcal 102.

Supper:
- steamed meat balls (110g)
protein - 15,3; fat - 13,2; carbohydrate - 10,5; kcal 229;
- kefir (150 d)
protein - 4,2; fat - 4,8; carbohydrate - 6,1; kcal 94.

Before going to bed:
- apple juice (200g)
protein - 1,0; fat - 0; carbohydrate - 18,2; kcal 86.

IN TOTAL: protein - 57,5; fat - 42,7; carbohydrate - 114,6; caloric content - 1104 kcal.

Saturday

Breakfast:
- salad made of white cabbage with carrot, apples and sour cream (100g)
protein - 1,4; fat - 2,0; carbohydrate - 10,8; kcal 76;
- aspic meat or tongue (125g)
protein - 20,3; fat - 2,4; carbohydrate - 0; kcal 112;
- kefir (150g)
protein - 4,2; fat - 4,8; carbohydrate - 6,1; kcal 94.

Dinner:
- salad made of fresh tomatoes and sour cream (100g)
protein - 1,1; fat - 9,5; carbohydrate 3,4; kcal 118;
- soup with pickled cucumbers (200g)
protein - 1,8; fat - 7,2; carbohydrate - 24; kcal 190;
- squash stuffed with meat (200g)
protein - 15,2; fat - 7,2; carbohydrate - 8; kcal 168;
- apple juice (100g)
protein - 0,5; fat - 0; carbohydrate - 9,1; kcal 48.

Supper:
- stuffed cabbage (100g)
protein - 10,3; fat - 5,1; carbohydrate - 63; kcal 122;
- cucumbers (50g)
protein - 0,4; fat - 0; carbohydrate - 1,3; kcal 17;
- an apple (100g)
protein - 0,4; fat - 0; carbohydrate - 9,8; kcal 55.
- tomato juice (150g)
protein - 1,5; fat - 0; carbohydrate - 5,2; kcal 38,5.

Before going to bed:
- apples (200g)
protein - 0,8; fat - 0; carbohydrate - 19,6; kcal 100.

IN TOTAL: protein - 57,2; fat - 38,2; carbohydrate - 150,4; caloric content - 1138 kcal.

Sunday

Breakfast:
- boiled beef with garnish (75g/150g)
protein - 25,3; fat - 5,1; carbohydrate - 3,8; kcal 172;
- cucumbers (50 g)
protein - 0,4; fat - 0; carbohydrate - 1,3; kcal 17;
- salad made of fresh tomatoes and sour cream (100g)
protein - 1,1; fat - 9,5; carbohydrate 3,4; kcal 118;
- an apple (100g)
protein - 0,4; fat - 0; carbohydrate - 9,8; kcal 55.

Dinner:
- beetroot and cabbage soup (200g)
protein 1,2; fat - 3,6; carbohydrate - 7,8; kcal 76,5;
- boiled fish with garnish (75g/150g)
protein 12,1; fat - 4,9; carbohydrate - 0; kcal 101;
- stewed apples (100g)
protein - 0,9; fat - 0; carbohydrate - 13,4; kcal 67.

Supper:
- boiled chicken with garnish (100g/150g)
protein - 19,7; fat - 10; carbohydrate - 0,8; kcal 189;
- salad made of tomatoes and sour cream (100g)
protein - 1,1; fat - 9,5; carbohydrate - 3,4; kcal 118;
- a cup of tea.

Before going to bed:
- kefir (150)
protein - 4,2; fat - 4,8; carbohydrate - 6,1; kcal 94;
- apples (200)
protein - 0,8; fat - 0; carbohydrate - 19,6; kcal 100.

IN TOTAL: protein - 66,2; fat - 37,9; carbohydrate - 66; caloric content - 1108 kcal.


Consult a doctor before using any diet or following advice!