As is clear from the title, the essence of this diet in reducing the number of calories ("hypo" - a little). But if you dig a little deeper, hypocaloric diet suggests us to reduce the amount of consumed fat by 1.5 times and carbohydrates 3 times. We will not rush things, we will understand with the next invention of the world constantly losing weight step by step.
Caloric value
On average, for a woman who leads a full-fledged regime of the day - work - home - physical activity, the norm is 2000 kcal. We, of course, understand that a rare diet can offer you such a tempting number. But, to lose weight, so lose weight! The hypocaloric diet offers you instead 1 200 - 1 300. As for proteins, their number in the menu of the hypocaloric diet corresponds to the generally accepted norms - 60-80 g / day. Carbohydrates and fats, as we have already mentioned, are "truncated", all that is left is 1.5 and 3-4 times less, respectively, than the consumption rate.
Nuances
Like any other diet, a moderate hypocaloric diet for weight loss does not do without its pitfalls:
- you must observe a split meal ;
- you should not use excessive amounts of liquid;
- it is recommended to exclude table salt from the diet;
- The body needs to be enriched with vitamins and minerals during the diet;
- should eat more fruits and vegetables that contain fiber;
- be sure to observe unloading days.
Duration
Moderately hypocaloric diet lasts 2 weeks, and if you have a need for weight loss after two weeks, you can repeat it in a month at the same rate. Twice a week it is strongly recommended to arrange unloading days :
- kefir (1.5 liters per day);
- apple (1.5 kg for 1 day);
- oatmeal (200 g for 1 day);
- Cucumber (1.5 kg for 1 day).
Physical exercise
Unlike most other diets, during hypocaloric weight loss is not recommended to take a break in sports. On the contrary, this diet is intended for active and athletic people, for those who are not going to wait for weight loss lying on the couch.
For example, you decided on a hypocaloric diet, what will you eat:
- breakfast - omelet and a glass of kefir with low fat content;
- dinner - pearl soup, salad from sauerkraut, veal goulash;
- dinner - a steak cutlet from beef, eggplant caviar, dried fruit compote;
- before going to bed, we recommend eating one green apple.
Reducing caloric content to an absolute minimum for an organism, which is 1200 kcal is a strong stress for the body, which he will still remember. With this weight loss, a slow metabolism is guaranteed, and once you return to normal nutrition - the kilograms come back.