The 200 calorie diet is effective and efficient, but it comes with strict rules and restrictions. Before going on such a strict diet, it is advisable to consult a nutritionist. The 200 calorie per day weight loss technique is booming among models because it helps you lose weight in record time. In just 12 days you can get rid of 5 to 10 kilograms.
- We recommend reading: how to lose weight in 10 days and a diet of 300 calories a day
CALCULATORS FOR THOSE WHO WANT TO LOSE WEIGHT
The essence of the diet
On the first day of the diet, you can eat only 200 calories of food. Each subsequent day you need to increase your calorie intake by 200 – i.e. the second day is 400 calories, the third day is 600 calories, the fourth day is 800 calories.
This chain of four days is repeated three times, that is, the diet is designed for 12 days in total. The extra pounds will begin to fall off intensively, because every day the number of calories consumed will be different, and the body will not adjust to a reserve mode, as happens with other low-calorie diets. Also, such a variable nutrition program improves metabolic processes in the body, which also contributes to weight loss.
Preparing the body for a diet
Diet is, in any case, stress for the body, so it is necessary to prepare the body. Over the course of a week, you need to gradually reduce your intake of high-calorie foods, or better yet, get into the habit of counting calories. Fortunately, nowadays it’s not at all difficult to do this; there are special programs that count calories that will tell you how much extra you’re going to put into your stomach.
So, for a week we try to eat less sweets and fatty foods, drink more fluids, and count the calories consumed, gradually reducing their number. We try to spend the day before the diet on water and herbal teas. Under no circumstances should we drink sweet or carbonated water.
Food calorie table
You can independently create a diet from the first to the last day of the diet, based on the table of caloric content of foods.
This will definitely give you strength and confidence to move on, because it is much easier to follow your own rules than imposed ones. But it will still be difficult to survive days with reduced calories. It is recommended to eat small portions and drink as much water as possible.
Nutritionists say that our body gives a signal of thirst, which we often confuse with hunger. In fact, all you need to do is drink one or two glasses of water and the feeling of hunger will go away. Appetite comes with eating, as the saying goes, and it's worth remembering.
Diet 200 kcal per day
Any weight loss system involves reducing daily caloric intake. Some involve avoiding certain foods while including permitted ones. It is not necessary to calculate the energy value of everything eaten, since there is a special diet for 1200 kcal. It is ideal for people leading a sedentary lifestyle. The system does not give quick results, but it allows you to consistently lose weight and gain harmony. The number of calories was not chosen randomly. It is optimal for obtaining all the necessary substances and creating a deficit that guarantees weight loss when fat deposits begin to be broken down for energy.
Menu for 4 days
- Day 1, 200 calories. During the first day you can eat 1 pear, 200 g of carrots, 2/3 cup of kefir, 2/3 of an apple. Drink as much water as possible between meals, eat small meals.
- Day 2, 400 calories. Low-fat cottage cheese 100 g, 200 g cabbage, 100 g rye bread, half a glass of kefir, 1 banana. Don't forget to drink plenty of fluids.
- Day 3, 600 calories. Tofu 100 g, hard-boiled egg, 150 g boiled chicken breast, a glass of kefir, half a banana. We remember the need for clean drinking water in our diet.
- Day 4, 800 calories. 200 g steamed cod, 100 g fresh white cabbage, one hard-boiled egg, tea with honey and lemon, 1 chocolate candy.
It is worth considering that in the first days the weight comes off much better than in the final stage. Many people notice that after finishing the diet, the weight comes on with a vengeance. This will not happen if you exit the diet correctly. Nutritionists recommend that from the thirteenth day, each subsequent day you add 200 calories to your diet until you reach the numbers that are optimal for your body.
Diet lunches less than 200 kcal. Balanced diet for weight loss and weight control
Hello, dear readers of 24activelife.ru!
Today we will learn how to prepare delicious dietary lunches - balanced and low-calorie . I will present to your attention 8 options for different lunches with a calorie content below 120 kcal per 100 g of dish and describe the preparation process in detail.
A healthy diet and the quantity and quality of snacks throughout the day depend on a proper lunch If you feel satiated for a long time after lunch and your body has received the maximum amount of nutrients, then you will be less inclined to snack on unhealthy foods. So let's go, let's figure out the right lunches !
Lunch No. 1:
Carrot-corn cream soup with chicken
KBJU per 100g: 106.81/4.34/3.4/14.18
Ingredients:
• 1.5 liters of water, • Onions 100g • Carrots 200g • Cilantro 10g • Chicken breast 150g • Corn 800g • Cream 200ml
Preparation:
1. Boil water, cut onions and carrots into half rings. Add vegetables to boiling water and cook until tender, do not overcook, add corn. 2. Boil the breast separately. 3. Grind the soup with a blender, strain through a sieve, pour in the cream, add salt and pepper. Bring to a boil with cream. 4. Rinse the cilantro and chop it into small pieces. 5. Pour the soup into bowls, add chicken pieces and sprinkle with cilantro.
Lunch No. 2:
Stewed veal with peppers and dates
KBJU per 100g: 99.71/10.3/1.35/10.14
Ingredients:
• Veal 250g, • Bell pepper 200g, • Dates 50g, • Garam masala 1g, • Tomato paste 70g, • Rosemary 5g
Preparation:
1. Boil water in a kettle. 2. Cut the bell pepper into 2 cm cubes, 3. Remove the pits from the dates. 4. Pour 250 ml of water (2 and ¼ cups) into a saucepan, bring to a boil, stir in tomato paste. 5. Add rosemary, garam masala, dates, bell pepper and veal to the pan, mix everything thoroughly and bring to a boil. 6. Cover with a lid and simmer for 7 minutes over high heat. 7. Salt and pepper to taste, and we can serve.
Lunch No. 3:
Chicken cutlets with tender millet
KBJU per 100g: 158.51/11.09/5.89/15.79
Ingredients:
• Minced chicken 300g, • Oat flakes 50g, • Curry -1g, • Egg 1 pc., • Millet 100g, • Milk 0% 200ml, • Onion 50g
Preparation:
1. Heat the oven to 90 degrees. 2. Put water in a kettle to boil. 3. Finely chop the onion. 4. Heat the frying pan over the heat, reduce the heat to medium. 5. Place the millet and fry in a dry frying pan for 40 seconds. 6. Add ½ onion and fry for another 3-4 minutes. 7. Add ½ milk, bring to a boil, cover with a lid, reduce heat to low, cook for 5 minutes. 8. Pour in another 150 ml of hot water, evaporate for 7-8 minutes. 9. Add milk, cook for another 6 minutes. 10. Pour in another 150 ml of water and simmer for another 15 minutes under the lid. Salt to taste. 11. Transfer the minced meat into a container, mix with the remaining onion, egg, curry, curry, flakes, salt, pepper, mix thoroughly. 12. 4 square cutlets in a baking dish for 11 minutes. 13. Turn off the heat under the millet and close the lid for 5 minutes. 14. Serve cutlets with creamy millet.
Lunch No. 4:
Vegetable soup with lentils
KBJU per 100g: 117.66/9.61/3.52/12.05
Ingredients:
• Lentils 200g, • Beans 200g, • Red onion 100g, • Carrots 300g, • Celery stalk 200g, • Garlic 2 cloves, • Parsley 7g, • Thyme 1g, • Leeks 200g, • Bacon 100g, • Chicken breast 200g
Preparation:
1. Set 2 liters of water in a kettle to boil. 2. Cut the onion, carrot, celery stalk, leek into 1 cm cubes. 3. Cut the garlic and bacon into thin strips. 4. Put the pan on the fire, pour in 1 tbsp. olive oil. 5. We will add ingredients, gradually stirring: - red onion 30 sec. - garlic 10 sec. - bacon 30 sec. - carrots 2 minutes - celery 1 minute. - leeks 1 minute 6. Add beans without liquid, then lentils and thyme. 7. Stir and add hot water. 8. Add salt and bring to a boil over low heat. 9. Cook the soup, covered, over low heat until the carrots are ready, about 30 minutes. 10. Rinse and chop the parsley.
You can grind the soup in a blender or serve it like this, garnished with herbs. Most often I deviate from the recipe and do not fry the vegetables first.
Lunch No. 5:
Tender veal with vegetable buckwheat
KBJU per 100g: 107.76/10.52/1.79/12.13
Ingredients:
• Veal (tenderloin) 300g, • Buckwheat 140g, • Bell pepper 200g, • Olives 20g, • Canned white beans 120g, • Rosemary 1g, • Thyme 1g,
Preparation:
1. Preheat the oven to 180 degrees. 2. Put water in a kettle to boil. 3. Place the buckwheat in a saucepan, add plenty of hot water, add salt to taste, and cook for 20 minutes. 4. Cut the bell pepper into 1 cm thick strips. 5. Cut the olives into rings. 6. Heat a large frying pan, add 1 tbsp. a spoonful of olive oil (you can use unflavored coconut oil). 7. Fry the meat on each side for 20 seconds, add olives, bell peppers, beans, rosemary, thyme. 8. Add 400 ml (2 cups) of hot water, simmer for 10 minutes over low heat. 9. Salt and pepper to taste. 10. Drain the water from the buckwheat and serve the meat with the buckwheat to the table.
Lunch No. 6:
Baked flounder roll with basmati rice
KBJU per 100g: 149.68/12.98/1.25/20.99
Ingredients:
• Flounder Fillet 450g, • Lemon ½, • Dill 10g, • Basmati Rice 200g
Preparation:
1. Turn on the oven heat to 170 degrees. 2. Let's put water in a kettle to boil. 3. Finely chop the dill. 4. Place in a container and pour in the juice of ½ lemon. 5. Pour in 1 tbsp. a spoonful of olive oil, salt and pepper to taste. 6. Add fish, previously washed, coat the fish with marinade on all sides. 7. Pour more boiling water into the pan, turn on the heat to maximum, add rice, salt and pepper to taste, cook for 15 minutes. 8. Roll each piece of flounder into a roll, secure with a skewer, place in a baking dish, and put in the oven for 15 minutes. 9. Drain the water from the rice, add the remaining marinade and heat for 1 minute.
Option 2 – Baked flounder roll with baked potatoes
We bake potatoes for 15-20 minutes - nothing complicated
Lunch No. 7:
African coconut soup with chickpeas and shrimp
KBJU per 100g: 113.5/6.02/5.12/10.43
Ingredients:
• Tiger shrimp 150 g, • Onion 50 g, • Bell pepper 50 g, • Garlic 2 cloves, • Chickpeas 50 g, • Sliced tomatoes 200 g, • Curry, • Parsley 10 g, • Basmati rice 50 g, • Coconut milk 250 ml
Preparation:
1. Place the chickpeas in a saucepan, add water so that the water level is 2-3 cm higher than the chickpeas, set to simmer on maximum heat for 25 minutes without a lid. 2. Cut the onion and ¼ bell pepper into 0.5 cm cubes. 3. Cut the shrimp in half lengthwise. 4. Heat the pan over maximum heat, add 1 tbsp. Fry a spoonful of olive oil, onion and pepper for 2-3 minutes, reduce heat to moderate. 5. Peel the garlic, crush it a little, cut it into 2 parts and put it in a saucepan. Cook for 3 minutes. 6. Add rice, fry it, stirring for 1 minute. 7. Pour in 350 ml (more than 2 glasses) of cold water (careful! Steam will come out!) and bring to a boil with the lid closed. 8. Chop the parsley leaves. 9. Mash the chopped tomatoes so that there are no large pieces, and mix with the curry. Let's put it in a saucepan. 10. The chickpeas are ready and we put them in the pan for another 4 minutes. 11. Reduce heat to low, pour in coconut milk, season with salt and pepper. Let's bring to a boil. 12. Add shrimp for 1.5 minutes. 13. If it’s thick, add water and boil again. 14. Sprinkle the finished dish with parsley.
Lunch No. 8:
Baked chicken thighs with funchose and vegetables
KBJU per 100g: 171.71/8.58/8.48/16.13
Ingredients:
• Chicken thigh fillet (without skin) 350g, • Funchose 100g, • Lemon • Bell pepper 100g, • Carrots 100g, • Soy sauce 40g, • Sesame and flaxseed grains 3 g, • Sesame oil 10 g (flaxseed can be used)
Preparation:
1. Preheat the oven to 180 degrees. 2. Put water in a kettle to boil. 3. In a separate container, mix sesame seeds, soy sauce, sesame oil, and juice of ½ lemon. 4. Pour ½ of the resulting marinade over the chicken, place it in a baking dish, and put it in the oven for 20 minutes. 5. Pour boiling water into a saucepan, put it on the fire, put the funchose in for 4 minutes. 6. Cut the bell pepper and carrots into thin strips 22 mm thick. 7. Salt the water from the funchose and add the remaining marinade. Mix thoroughly. 8. Serve the chicken with an Asian-style side dish.
Here are the options for delicious, balanced lunches that are healthy for your figure. You can find even more lunch options here .
These lunch options are easy to prepare, made from ordinary and familiar ingredients, and can please the whole family. This is the main goal of a properly selected diet - to make it tasty and healthy for the whole family.
I specifically presented 8 options here so that you can replace something. You can also replace the ingredients to your taste, close to the menu and composition of the KBJU, using special tables. For example, I never fry vegetables first, and this does not spoil the dishes I have prepared at all.
When creating your diet, don’t forget about breakfast. You can see my breakfast here . I also plan to create for you in the near future a selection of breakfasts with KBJU , as lunches are described here.
By the way, in my training “Say NO to diets!” You can learn to work productively on your figure and select your diet independently in accordance with the individual needs of the body without diets or fasting. And now there is a big discount
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Recipes with calorie content
Curd cookies – 70 kcal for 10 pieces
Ingredients: 100 ml hot water, 100 grams of oatmeal, one egg white, 250 grams of cottage cheese, apple, vanilla.
Cook porridge from oatmeal, add cottage cheese, grated apple, egg white, and cinnamon to the cooled mixture. Mix. Spoon onto parchment or foil. Bake cookies in the oven at 120 degrees for 25-30 minutes.
Chicken roll – 119 kcal per 100 g
Ingredients: 500 g chicken meat, garlic; 25 g gelatin, salt, ground black pepper.
Finely chop the fillet, chop the garlic using a grater or a knife. Mix thoroughly, place on cling film, and wrap in several layers to form a cylindrical sausage. Place in a saucepan with water and cook for an hour. Drain the water and cool to room temperature. Place in the refrigerator to let the roll harden.
Spring freshness puree soup – 105 kcal per 300 ml
Ingredients: Potatoes 6 pcs., celery two stalks, water 375 ml, milk 180 ml, pepper, salt, green onions.
Grind the potatoes and celery as for soup. To boil water. Add vegetables, boil until tender. Grind in a blender until pureed, add salt and pepper, add chopped green onions.
You should not start a diet if you have problems with your health. Weigh the pros and cons before you decide to lose weight, because this diet requires a certain amount of willpower and health reserves . If you have a metabolic disorder or chronic diseases, you should avoid this diet. Don't forget about physical activity that will help keep your body in good shape. This diet is contraindicated to be used more often than once every six months.
THESE ARTICLES WILL HELP YOU LOSE WEIGHT
How to burn 200 calories - 25 easy ways!
Sometimes we don't need to stick to strict diets at all to lose weight. It is enough to change some eating habits or move more, and the result will not be long in coming! Here are 25 interesting ways that will help you burn 200 calories ! Starting from gardening, drawing, shopping and ending with a walk, swimming. All activities can be easily included in your daily schedule and you will see good results in no time.
Many experts agree that such daily physical activity is extremely beneficial for our health.
Give up the car and walk to the store, jump in front of the TV, pick leaves in the garden... This activity will help you burn calories and within a couple of months you will be pleasantly surprised by your reflection in the mirror. And in a year you will be simply stunned by the results!
- A new wardrobe at any cost! Go shopping! You can easily lose 200 calories in an hour of shopping!
- Are you satisfied with your purchases? When you get home, arrange a fitting for your loved one! 30 fittings minus 200 calories!
- Although cleaning is considered a chore, you should know that one hour of vacuuming will help you get rid of extra calories.
- 45 minutes of gardening will not only make you look slimmer, but will also tidy up your garden!
- Swim for 20 minutes!
- Walk your dog for 45 minutes and wash him after the walk. This way you will burn another 200 calories!
- Grab your bike, pedal and enjoy the views for an hour!
- Challenge your family members. Grab your badminton rackets and head outside. Just 40 minutes of play - and minus 200 calories.
- Do it yourself. Paint something within an hour.
- Go on strike and go bowling! One hour of play will help you become slimmer.
- Don't like ironing? This is easy to fix. Now you'll enjoy ironing, knowing that in just 45 minutes you'll lose 200 calories.
- 30 minutes of sex and voila...200 calories gone!
- When you talk to a friend on the phone, don't stand still, but walk! In an hour you will burn 200 calories!
- Do your own styling! A hairdryer and straightener will help you lose extra calories, and as a result you will still get a gorgeous hairstyle!
- A little retro! Spin the hula hoop for 20 minutes!
- Put on your rollerblades and skate for just 15 minutes!
- Jump on the trampoline for an hour!
- Turn on your favorite music and just dance for an hour!
- Forget the elevator. Walking up and down stairs burns 200 calories in just 16 minutes.
- Laughter burns calories! 1 hour of laughter a day - and you spend 200 calories!
- Have you dreamed of learning to play a musical instrument? Try the guitar! In one hour of playing the guitar you will burn 200 calories.
- Need a rest? Soak in the hot Jacuzzi for an hour or visit the sauna.
- If your significant other wants to relax, treat him to a 40-minute massage.
- Watch TV series while sitting? 20 minutes of running in place in front of the TV - and you will forget about the cookies you ate!
- If you don't like running in place, feel free to jump for 20 minutes!
