Free nutritionist - online consultations, selection of an individual diet for weight loss. Individual diet: how to make

To make the menu comfortable and harmless, you need to spend a little time and create an individual menu for weight loss. It will perfectly meet the requirements and be able to fully satisfy the body without resorting to a hunger strike.

How to make a diet: diet

During weight loss, the menu of a proper diet should distribute the main components of food in this way:

• proteins - calculation of one and a half grams per kilogram of weight;
• fats should make up no more than 20 percent of daily calories. In this case, preference should be given to vegetable fats;
• Carbohydrates make up 50 percent of daily calories. But most of them are complex carbohydrates, and simple - only 10 percent.

To know how to make a diet, you need to determine the amount of food that is required per day. Here the scheme is simple: we should eat no more than 25 percent of the daily calorie intake for breakfast, no more than 10 percent for lunch, 35 percent for lunch, 10 percent for afternoon tea, and 20 percent of all daily calories for dinner.

Instructions on how to make a menu for weight loss

2. The diet should include natural and healthy foods. The menu should be varied and balanced, the work of metabolic processes in the body depends on this. For example, it can be: fruits, vegetables, dairy and sour-milk products, vegetable fats, lean meats, chicken breast.

4. You should exclude sugar, fatty, smoked, salty foods, pastries from your diet

5. It is necessary to give up alcohol. Alcohol is high in calories and causes hunger.

6. Preferably steam - fish, meat, chicken, vegetables. It is necessary to refuse frying, as a lot of excess fat is consumed. 7. Products must match

7. Products must match

8. Do not torment the body and eat foods that you do not like.

9. An approximate menu for weight loss is necessary to make for every day. It needs to be diversified, so it will be easier to stick to the chosen diet.

10. Drink a glass of water or green tea before every meal. Preferably ten minutes before meals. After eating, it is better not to drink liquid. In the case of eating fruits, it is recommended to eat them before, and not after, the main meal. Fruits must be included in the diet. Preferably five times a day for fruit. It is a natural source of vitamins.

11. To avoid hunger during meal breaks, it is recommended to take fruits or vegetable salads, drink kefir or eat a sandwich of grain bread with a piece of cheese, you can eat yogurt

Useful and harmful products

The diet menu for weight loss should be balanced, and in order for weight loss to be effective, you must follow simple rules of exceptions.

harmful products

Eliminate the following foods from your daily menu:

• Sugar, sweets, chocolate, muffins, cakes, pastries.
• Sweet carbonated drinks, packaged juices.
• Limit your consumption of potatoes and white rice, as these foods are high in starch.
• Bread, wheat products, pasta.
• Fast food, cereals, muesli, quick cereals.
• Fatty meat, sausages, frankfurters, sausages, factory meat semi-finished products.
• Canned food, smoked meats, butter.
• Factory sauces (mayonnaise, ketchup).
• Chips, crackers, seeds, salted nuts.
• Alcoholic drinks.

Healthy foods

In a balanced menu for every day, you need to include healthy foods and dishes that will help you quickly and with health benefits to get rid of excess weight.

• Fresh vegetables: celery, cucumbers, tomatoes, carrots, radishes, broccoli, cauliflower, pumpkin, bell peppers.
• Fresh fruits, with the exception of sweet varieties (grapes, persimmons, bananas).
• Dried fruits: dried apricots, prunes, nuts in small quantities.
• Cold pressed olive oil.
• Bread made from whole grain flour.
• Cereal porridge, buckwheat, brown rice.
• Milk, cottage cheese, low-fat yogurt.
• Lean meats, poultry, fish.
• Low-fat varieties of hard cheese.
• Green tea, natural fruit drinks without sugar, herbal teas.

Suitable diet plan for weight loss

In order to properly compose a diet, you should be guided by the following simple principles:

The amount of energy (fat) consumed per day should be much less than the amount of energy expended. Only by creating a calorie deficit will body fat be eliminated from the body with a suitable diet;

It is necessary to control the correct ratio of food and water consumed - this will help satisfy the feeling of hunger and will prevent overeating;

You need to make a diet so that 25% of the total daily calories are allocated for breakfast and dinner, and it is recommended to consume at least 50% during lunch;

Too few daily calories can lead to serious problems in the body, such as hair loss and brittle nails;

A suitable diet is the one in which food intake occurs at least 3 times a day and at certain hours; You need to try to eat as much fiber as possible (for example, cereals), this will help maintain a feeling of satiety for a long time;

When choosing foods to make up a diet, preference should be given to a low calorie content in them;

You need to learn how to control portions, for this, the dishes from which you plan to eat should be chosen in small sizes;

When satiety occurs, you should not strive to finish eating a serving to the end, because overeating inevitably leads to an increase in the volume of the stomach and a further loss of control over portions of food;

It is important not only to make a diet, but also to observe yourself in the process of it, in order to know how the body reacts to various types of certain products;

The more you try to study the specialized literature on weight loss, the more you will be able to discover new and interesting facts that will help you choose the right diet;

From time to time it is necessary to reward yourself with your favorite types of products, because constant restrictions can lead to a serious psychological breakdown.

Most likely, the methods used to make up a diet may seem rather complicated at first glance, but do not be afraid of difficulties, because this is the only way to achieve a positive effect.

People who have tried various fasting, cleansing and weight loss systems, “miraculous” teas and even pills of dubious origin, but have not received results, need an individually designed diet. The nutrition system cannot be “tailored” for everyone who wants to lose weight, since each organism is individual and requires a special approach to combating accumulated kilograms.

Only a professional nutritionist can create the most rational weight loss system. In order for the diet to really work and not harm health, various studies are carried out in the laboratory, the rhythm of life, taste preferences and behavioral patterns of the patient are studied in detail. Absolutely all factors are taken into account, from starting weight to sleep schedule.

People who have decided to thoroughly take on their figure, but for some reason cannot turn to a specialist, will be helped by simple advice from doctors, listening to which, you can create an individual diet for weight loss. To do this, you will need to calculate how many calories per day your body needs for full functioning. It will be quite simple to do this - there are various formulas and calculators for calculating this value in the public domain.

It is important to know

To calculate your daily calorie intake, choose formulas that take into account many parameters, not just weight and height. They will help you get the most accurate result.

Next, you will need to subtract 300 kcal from the received norm. However, keep in mind that a menu in which less than 1200 kcal can be harmful to health. Also, do not forget that on the days of training in the gym, and they must be in the weight loss program, you need to add another 200 units to the lower calorie threshold.

Next, we need to distribute the amount of nutrients from different groups that will enter the body with food. Fats in the menu should be at least 20%, it is best if most of them are of vegetable origin.

The amount of proteins is calculated taking into account the real weight - 1-1.5 g of proteins per 1 kg of body weight. Complex carbohydrates should be 50-60% of the total diet, and simple - no more than 10%. To make it easier for you to navigate the menu, consider which groups the most common products belong to.

Protein food:

Foods high in fat:

• vegetable oils (rapeseed, olive, corn, linseed, etc.);
• nuts;
• sea ​​fish;
• sour-milk and dairy products with a high fat content.

Foods with slow digesting carbohydrates:

Foods with fast carbohydrates:

• sugar;
• jam, jams;
• chocolate;
• any sweets.

How to eat right on a diet

Those who want to lose weight should first of all understand that these are radically opposite concepts. An individual nutrition system does not imply hunger, you must satisfy this feeling as soon as you have it. But also do not confuse hunger with excessive appetite. You should not eat "for company" or out of boredom, food should be taken only when the body feels the need for it.

Eat small meals for weight loss. The diet should have 3 main meals and 2-4 snacks. Try not to eat after 19 hours, and if you have a late lights out, then at least 1-1.5 before bedtime. However, remember that the feeling of hunger must be satisfied if it torments you right before going to bed. Even getting out of bed late in the evening, you can drink a glass of yogurt, it will not hurt your figure, and it will be much better and more comfortable for you to rest at night.

Do not try to limit your culinary passions, remember that food not only saturates the body with energy, but also brings pleasure. Don't even think about denying yourself! You can eat a piece of chocolate or white bread as part of your daily calorie content, but it is best to do this before 2 pm, so the products will be used up for useful energy, and not deposited on the sides with ugly folds.

Try to drink between meals - half an hour before a meal and an hour after it - clean boiled or non-carbonated mineral water, it will help remove toxins from the body, as well as maintain a water-salt balance.

You can use salt during weight loss only in minimal quantities. You will need to completely forget about marinades, pickles, smoked meats, fast food, store nuts and crackers - they retain moisture in the body, create an additional burden on the digestive tract and harm the figure.

Advantages and disadvantages of an individual diet

By making a diet that takes into account all the characteristics of your body and lifestyle, you can be sure that you will lose weight without difficulty and psychological trauma. The special menu will be quite varied, well balanced and tasty. In addition, a nutritious diet will allow you to exercise to improve your performance.

However, even the most healthy diets have their little drawbacks. First of all, you will not be able to eat out, even going to work or school, you will have to take pre-cooked food. This will deprive you of the opportunity to arrange gatherings with friends in a cafe.

Be prepared for the fact that the result will not come instantly, you will lose no more than 2-3 kg per week - this is the norm of healthy weight loss recognized by doctors and nutritionists.

Despite all these shortcomings, you can put your figure in order. Reviews and results of losing weight confirm that the weight lost does not come back, the process of losing weight occurs without stress and side effects. You will be able to become slim, acquire healthy taste habits and forever forget about the hated fat deposits in problem areas.

The season of holidays and beach holidays will begin very soon. Of course, by the summer we want to lose those extra pounds, correct the figure. But it doesn't always come easy. What should be taken into account in order for a personal diet to meet expectations?

Element One: Daily Calories

A strong drawback of many diets, especially those designed for rapid weight loss, is that they do not take into account your individual energy costs, often leading to real physical and moral exhaustion, or, conversely, to insufficient weight loss. Therefore, we first need to understand how much energy per day we should consume. There are many methods, on the Internet you will find special calculators. A relatively accurate need can be calculated by applying the calculation:

10 x weight in kg + 6.25 x height in cm - 5 x age in years

and then men add 5 to the result, women subtract 161.

The resulting figure is the body's basic need for calories. If you move a little, multiply this figure by 1.2; devote three days a week to exercises, your work is associated with light physical activity - multiply by 1.375; objectively you move a lot, and the gym is a regular pastime for you - increase the resulting figure by 1.55. Now everything is simple - if you want your weight to remain normal, eat within the received daily calorie content, but to reduce weight, reduce this figure by 20%, no more!

Element two: a set of products

The next step is to decide what we will eat and what we will refuse. We have an indicator of daily calorie content, and here the first time will have to do the calculations. Then you can do it already by eye, focusing on experience. You should not use calorie tables developed back in Soviet times - the recipes and standards of many factory-made products and semi-finished products have changed a lot. You can only trust the calorie content of simple foods (flour, sugar, cereals, etc.). In other cases, look first of all at the packaging (although mistakes and deliberate misleading by unscrupulous manufacturers are possible here too) and make calculations based on these figures. Keep in mind that the calorie content is indicated not for the entire pack or bottle, but for 100 g!

The second important point is . Your diet should contain BJU in a ratio of approximately 3:3:4. Proteins - preferably complete, that is, meat, fish, eggs. Vegetarians need to carefully plan their diet to get the full range of amino acids. This can be done by combining cereals, vegetables and legumes. Animal fats - 10-15% of daily fat intake, the rest - vegetable oils, nuts, seeds. Minimize simple carbohydrates (sugar, sweets, sweets, chocolate, honey), giving preference to complex ones - cereals, vegetables, whole grains.

You don't have to cut out your favorite foods completely! Leave them, but reduce your intake to fit into your daily calorie intake. And you do not need to eat something that you categorically cannot stand. If you don't like kale soup, don't choke on it. Remember: there are no special dietary superfoods! You can build up by eating what you like and what is available to you, by planning your diet wisely.

Also consider your health status. The ready-made diets you find in magazines and the Internet don't really care about that. When you have stomach problems, orange juice in the morning is contraindicated for you, and an excess of fruits and raw vegetables will hurt with intestinal problems.

Element Three: Mode

The final stage is to determine the diet. Focus on your lifestyle and work hours. The main thing is to properly distribute food throughout the day. You have probably heard more than once that the most optimal for weight loss is a fractional diet, in which you need to eat six times a day in small portions. Divide the total daily calories by the number of meals, but so that the period of maximum activity, that is, from morning to 6-7 pm, accounts for 80% of all incoming calories.

If you can’t eat fractionally and your meals are the usual three times a day, give 40% for breakfast, the same amount for lunch, and leave 20% for dinner. You will probably have snacks too. In these cases, consider their calorie content - sometimes only due to them you can gain 500-600 extra kilocalories per day. When is the last time to eat?

The rule "do not eat after 18.00" has no scientific or evidence base. Focus on bedtime. If you go to bed at 9 pm, have dinner at 6 pm, but if you are a night owl and go to bed at midnight, it is quite possible to eat at 9 pm.

Once you have planned your diet, follow it. Regular meals, that is, at about the same time, do not cause insulin surges (responsible, among other things, for hunger and fat deposition), thereby contributing to weight loss.

Everything, your personal diet is ready. It is designed specifically for your needs and lifestyle, not overflowing with strictness and deprivation, and therefore you can follow it constantly, getting rid of excess weight, albeit slowly, but surely and reliably!

5 appetite tamers

When changing the diet towards a lower calorie content and a new set of daily meals, many are faced with the problem of increased appetite, not associated with true hunger. This desire to eat is fraught with overeating. How can you pacify him?

1. Drink a glass of water, as appetite often replaces thirst. In addition, water fills the stomach and neutralizes the receptors that send hunger signals to the brain.

2. Massage the point located on the palm in the cavity between the index and thumb. Do this in turn on each hand, 1-2 minutes.

3. Drink herbal tea.

4. Breathe in the aromas that subdue your appetite. These include vanilla, grapefruit, basil.

5. Do a few sit-ups, push-ups, or go for a brisk walk - the hormones released during exercise block your appetite. In addition, this is a great opportunity to burn calories.

Having tried many nutrition systems, are you already desperate to find one on which you can still lose weight? Try to come up with a diet for yourself. No specialist knows you better than yourself. When developing your own nutrition system, you can take into account all the features, indications, contraindications and food allergies. It is possible to schedule meals in accordance with your life rhythm and habits. How to make a diet yourself, what patterns must be observed so that it really helps to lose weight?

Individual selection of a diet takes into account the peculiarities of losing weight

• Go to bed after midnight? - You can afford dinner after six in the evening. Conversely, when going to bed early, it is advisable to make the last meal no later than seven o'clock.
• Love meat, cottage cheese and eggs, and be absolutely calm about pastries and sweets - consider this factor when drawing up your own diet. Preference should be given to low-fat protein products.
• You cannot live without sweets - this must also be taken into account, otherwise breakdowns are inevitable. Make your own selection of diet desserts and low-calorie cakes. Allow yourself to eat a piece of dark chocolate for breakfast.
• Are you crazy about pasta? This should also be taken into account when planning a diet. Allow yourself to eat pasta for lunch, but without meat and without fatty sauces. Home-made tomato ketchup, as well as dietary cottage cheese sauce, will be an excellent addition to vermicelli. Treat the choice of pasta more carefully - give your preference to products made from durum wheat.
• Love pies? - Transform and modify known recipes. Replace white flour with whole grains, and high-calorie filling with dietary ones, you will get delicious ones at the end.
• The saying "once a day the soup should be in the stomach" - is this about you? Create your own collection of diet soup recipes. Invent, experiment, implement.

The main rules of the diet

And remember, the rules will be as you make them up, the main thing is that everything together works for weight loss. In order for the invented personal diet for weight loss to be effective, it is necessary to take into account some patterns:

• If you make a very heavy dinner, then breakfast and lunch should be lighter.
• Do not eat carbohydrate-containing foods with fats (but cakes are still impossible!). You can add a maximum of a teaspoon of oil to porridge and pasta (fried potatoes are also not allowed)
• If you eat meat or fish, it is advisable to prepare a vegetable salad as a side dish.
• It's time for sweet lovers to start figuring out sweeteners. To date, there is a large selection of relatively harmless sahzams - stevia, erythritol, isomalt and many others. The use of sugar substitutes gives great scope in the preparation of dietary sweets.

How to schedule a meal

When drawing up your own nutrition schedule, you need to decide on some more parameters:

• Be sure to write down the time of meals. Ideally, there should be five - three main and two snacks. Most importantly, remember that it should be no earlier than 40 minutes after sleep, and dinner 3-4 hours before bedtime. The interval between meals is desirable to do the same.
• Choose a landmark for yourself. At first, you need to focus on something so as not to overeat (tips, in the article at the link). What it will be, choose for yourself - you can count calories, having previously calculated your daily energy requirement. You can weigh products by determining, for example, the weight of a serving at one time is not more than 350 gr. Another option is to count fists as provided.
• Learn the basic principles of intuitive eating, and read the link to eat consciously.
• Get it, at first it will be a very good helper. With the help of its analysis, it will be possible to find and correct errors in the diet,

Nobody likes to starve, and people who have - least of all.

To overcome the feeling of hunger, you need a lot of willpower. And just as it is difficult for a smoking person to wean himself from tobacco, and for a suffering person from taking alcohol, so it is difficult for an obese person to give up the habit of eating a lot and tasty food.

At personalized diet plan free is about not reducing the usual amount of food, but at the same time introducing fewer calories into the body. Or, more simply, eat a lot and not get better, but even lose weight.

Currently, there are a lot of diets for weight loss. They differ from one another mainly in calories.

Clinics have been established in all countries of the world, where patients with various forms of obesity are examined and treated. Each of these clinics has rightly created its own school, its own method of treatment.

In Russia, the basic principles for compiling an individual diet for obese people have been developed. We list them:

1. The appointment of a low-calorie, but balanced diet for all essential nutritional components, containing a sufficient amount of protein.
2. Limited introduction of easily digestible carbohydrates that can quickly turn into fat in the body.
3. Restriction in the diet of fats of animal origin and an increase in the consumption of vegetable oils (up to 50% of total fat).
4. Limit salt intake to 5-6 g per day.
5. Control over fluid intake (no more than 1-1.5 liters).
6. Compliance with the regime of 5-6 meals a day without increasing the total calorie content.
7. Achieving a feeling of satiety by taking low-calorie, but significant in volume food.
8. Complete abstinence from alcoholic beverages, which dramatically weaken self-control over food intake.

You can make a diet yourself, using our recommendations.

However, before you get acquainted with our tips, try to see yourself the way you would like to be - thinner and younger. This is very important: no one manages to lose weight before there is a conviction in the expediency of the measures taken for this. You need to clearly imagine your future image.

Most of those who have not been able to lose weight before claim that they have tried many diets, but none of them helped. Maybe just not enough willpower? Or is the desire to eat stronger than the desire to acquire a slim figure and improve health?

To make a diet, find in the tables the maximum normal weight of your body according to height, sex and age (see the article ""). After that, boldly stand on the scales and write down the readings. The difference must be eliminated. First of all, you should compare the number of calories you consume per day with the calories needed to maintain a normal body weight. This difference in calories is what you owe extra pounds to.

Knowing the amount (in grams) of food that went into cooking for the day, calculate the number of calories you consume, thanks to which you can create an individual diet.

Suppose, from the calculations, it follows that on average you consume 3200 kcal per day. You are a woman of 28 years old, normosthenic constitution, height 1 m 60 cm, body weight 72 kg, engaged in mental work. Your daily caloric requirement is 2400 kcal (based on an ideal body weight of 60 kg). Thus, your body does not “burn” 800 additional kcal (3200-2400), but deposits it in fat depots.

How are you going to reduce your calorie intake?

Mainly due to products containing carbohydrates, to a lesser extent - fats.

From carbohydrate products, preference should be given to those containing vegetable fiber. First of all, these are vegetables and fruits (tomatoes, cucumbers, zucchini, cabbage, peas, beans, radishes, eggplants). When they are used, a large amount of gastric juice is released, plant fibers increase in volume. As a result, the feeling of satiety comes quickly and it does not come to overeating. Those vegetables and fruits that contain a lot of sugary substances (watermelon, grapes, melon, carrots, potatoes, beets, etc.) are subject to restriction.

Bread should be consumed black or coarse, as it is rich in fiber. Pasta and confectionery products (cookies, sweets, chocolate, cakes, etc.) containing large amounts of carbohydrates, which require little energy to digest, should be completely excluded from the diet, and therefore they are quickly replaced by adipose tissue.

The largest amount of energy is released during the "burning" of fat (it is the most concentrated source of energy). But should fats be completely eliminated from the diet, as many obese people do? Observations of doctors show that this is not necessary. Fats are necessary for the body, so it is unwise to completely exclude them from the diet.

Table. Chemical composition and calorie content of food products (per 100 g of product)

From fats it is better to give preference to vegetable oils (sunflower, corn, olive). Fats of animal origin should be limited due to the fact that with obesity, the content in the blood (retaining fat in fat depots) is increased and there is a tendency to atherosclerosis of the vessels. It is necessary to limit the use of other foods containing a lot of cholesterol (egg yolks, brains, liver).

Many people who are prone to obesity mistakenly limit the consumption of meat, fish, cottage cheese, which leads to a significant decrease in protein in the diet. And an insufficient amount of protein causes a decrease in the activity of enzymes that destroy fats.

Protein foods require a significant amount of energy for their digestion. Under the influence of protein, the metabolism increases, and this contributes to a decrease in body weight.

The most appropriate source of protein is a variety of lean meats. It is low in fat and almost devoid of carbohydrates. It is better to veto it in boiled form. From fish products, preference should be given to marine over freshwater (from freshwater, with the exception of pike, all contain too much fat). Poultry (chicken, for example) must be degreased and skinned before cooking. Eggs can be used in any form. Their protein is easier to digest than the proteins found in fish and meat. Valuable food products containing proteins are cottage cheese, curdled milk. In addition, cottage cheese contains special substances (lipotropic) that have a beneficial effect on liver function and improve fat metabolism.

But since the possibility of assimilation of protein products by the body is limited, they should not be consumed more than 90-100 g per day.

Given that in obesity there is an excess amount of fluid in the body, it is necessary to limit the introduction of water. However, it is not advisable to limit oneself too much in fluid intake, as this can contribute to the precipitation of salts in the urinary tract and stone formation, retention of toxins in the body and deterioration of the general condition; the appearance of headaches, thirst, general weakness.

The amount of liquid you drink should be 1 - 1.5 liters per day. This includes water, tea, curdled milk, compote (sweetened with saccharin), soup (half serving) vegetarian, low-fat, juices from raw vegetables and fruits.

It is important that the diet contains a sufficient amount of vitamins. It is especially necessary to fully provide the body with vitamin C, which helps to increase metabolism and reduce the amount of cholesterol in the blood. A lot of vitamin C in rose hips, black currants, vegetables, herbs, berries. We recommend drinking rosehip broth (a glass of broth contains up to 250 mg of vitamin C). In order to enrich food with vitamin C, it is good to add dill, parsley, and green onions to ready-made dishes.

Vitamin C is easily destroyed during cooking, especially if you do not cover the pot in which vegetables are cooked with a lid. You need to cook food in enameled dishes, since the contact of the product with metal during the cooking process contributes to the breakdown of vitamin C.

The amount of salt in the diet should be significantly reduced. For a healthy body, 2 g per day is enough. They sometimes use up to 18-20 g daily! And 1 g of salt retains about 70 g of water in the body.

Dishes that stimulate gastric secretion and stimulate appetite are also to be excluded from the diet: smoked meats, pickles, spices, sauces, liquor.

Irregular and especially rare meals contribute to the emergence and progression of obesity. A long break in eating leads to an excessive excitation of appetite in the evening (the feeling of hunger that occurs during the day is suppressed), and in this case, a person eats quickly, with greed and always overeats, since the feeling of satiety appears late, after excessive overflow of the stomach.

Distribute the daily ration by 5-6 times. More frequent meals contribute to the inhibition of the food center and the feeling of hunger is dulled.

It is very important to adhere to a certain duration of food: chew food slowly. Make sure that the slow pace of eating becomes a habit. With fast, greedy food, there is no decrease in food excitability, and a person eats more than he needs.

If you are not used to 5 meals a day, but just like to eat something in between meals, eat, but do not change the established meal times. If at first it’s hard for you to refuse a piece of cake (300 kcal,) a sausage sandwich (200 kcal) - don’t torture yourself, eat it, but not more than once a week - and at the same time remember: having eaten a piece of cake, you disposed of the fourth part calories planned for the day, and still remain hungry.

Much more useful are less high-calorie, but large in volume (due to the fiber they contain) vegetables and fruits. It is better, for example, to eat a piece of watermelon (35 kcal) than to drink a glass of orange juice (100 kcal). Eat an apple, cucumber (instead of cookies or candy);

As a last resort - gnaw a cracker. After all, you are accustomed during these intermediate meals not so much to what you eat, but to the very process of eating!

And one more condition when compiling a diet that ensures success: do not change the composition of your menu immediately. First, reduce the calorie content of those dishes to which you are accustomed. Only gradually replace foods with less calories, but large in volume, animal fats with vegetable fats, and so on.

Let's say you're used to spreading bread with a thick layer of butter. For example, you took 12 g of butter for a knife. This is 90 kcal. But 5 g of butter (40 kcal) is enough to spread a piece of bread. Since a slice of white bread weighing 25 g gives 60 kcal, if we spread 12 g of butter on it, we will introduce 60 + 90 = 150 kcal into the body. If we spread 5 g of butter, we get 60 + 40 = 100 kcal, that is, we save 50 kcal.

The calorie content of a cup of coffee or tea without sugar is practically not taken into account. If you add a teaspoon of sugar - already 20 kcal. How sweet are you! 2-3 spoons, and even with the top? And coffee with milk? 100 g of milk - 60 kcal. So, a glass of coffee with milk (in half) and 2 teaspoons of sugar is 60 kcal + 50 kcal - 110. Reduce the amount of milk, replace sugar with saccharin. And you will not distinguish the taste of such coffee from the one you are used to drinking.

You can also visit the "Diets" section of the site and choose a diet to your liking.