Some of the most popular diet plans today are those based on total daily calorie restriction, in this case the “600 calorie per day diet.” For those losing weight, such diets are especially attractive, since there are no prohibitions on certain foods here - you simply need to “meet” a certain calorie standard. Of course, in the end, preference is still given to low-calorie food, since with its help you can create a fairly rich menu. If you include some kind of cake or sandwich with mayonnaise and sausage in your diet, most likely your menu for the whole day will be limited to this dish. It is recommended to follow such a diet from 7 to 14 days, no more than twice a year. In addition to setting clear boundaries for your total daily caloric intake, eating 600 calories per day is also designed to reduce your water intake to 1-1.2 liters per day. This is necessary so that the body begins to use fat as a source of internal water. However, if you have poor tolerance and if you follow this diet during the hot season, you may not adhere to these restrictions.
In fact, the 600 calorie per day diet menu is quite an extreme dietary course, since this number of calories is extremely small. It is impossible to say with certainty what the daily calorie intake should be, since for each person it is calculated purely individually and directly depends on your height, body weight and level of physical activity. It is logical that the more intense the physical activity you perform, the more calories you should consume. However, a diet of 600 calories a day will help you get rid of those extra pounds.
600 calorie diet requirements
A 600 calorie per day menu requires a revision of your usual diet. The technique is considered quite tough. You cannot exceed the 600 kcal mark. It is necessary to diversify your diet as much as possible.
The basis of a 600 calorie per day menu should be:
- fruits;
- fresh vegetables;
- low-fat fish;
- meat;
- some seafood;
- dairy products.
To avoid dehydration, you need to drink plenty of fluids. Avoid adding sugar or other sweeteners to coffee and tea.
The list of prohibited products is quite impressive. You need to give up any junk food. Meals should be divided: meals are taken at least 5 times a day (2 main meals, 2 snacks). It is recommended to avoid active sports during the diet.
During the period of intensive weight loss, the body does not receive enough calories. Physical activity can cause severe weakness.
Contraindications
The 600 calorie per day menu, as an independent method, has a number of contraindications:
- mental disorders, psycho-emotional disorders;
- pathologies of the urinary system;
- adolescence;
- bulimia;
- phlebeurysm;
- hypertension or hypotension;
- diseases of the cardiovascular system (including failure);
- pathologies of the digestive tract (including erosion, gastritis, colitis);
- liver and kidney diseases (including chronic and acute failure);
- chronic form of cystitis;
- the period of bearing a child and breastfeeding;
- weakened immunity.
The diet is not suitable for people who play sports professionally. It should also be abandoned if the work activity of a person losing weight involves physical labor.
If you independently increase the duration of the diet, there is a high risk of developing a number of ailments that can worsen the patient’s well-being:
- pain in the epigastric region;
- bloating;
- dizziness;
- fatigue;
- apathy;
- stool disorders;
- attacks of nausea;
- vomiting;
- headache.
If side effects develop, you must immediately stop the weight loss process and consult a doctor. You may need to adjust your diet.
Advantages and disadvantages of the diet
The 600 calorie per day menu, like any diet, has a number of advantages and disadvantages. The advantages include high efficiency: within a few days you can easily correct your figure. The diet is quite varied; you can prepare any dishes from permitted products.
The technique is not financially expensive: people losing weight do not need to purchase expensive products.
The disadvantages of the diet include the need to count calories daily. Each dish will have to be weighed.
The diet is almost completely free of fats, which can negatively affect the condition of the skin and hair. Most often, breakdowns occur in the first 3 days. When switching from a usual diet to a diet, the body does not have time to get used to the new regime.
The main disadvantages are:
- possible weight gain if you exit the system incorrectly;
- nervousness, stress;
- mild dizziness;
- disturbances in the functional activity of the digestive tract;
- disruption of the hormonal system.
Low-calorie nutrition is usually accompanied by disruptions in metabolic processes. It is not recommended to increase the duration of the diet on your own.
What results can you get?
The diet has a rather strict diet, which is why a person may ultimately face constant psychological discomfort, since the method involves counting calories. It is very important to prepare yourself for the fact that hunger may appear very often. But the results are worth it, since in the first few days you can lose about 1 kilo per day. This happens because at the first stage of the technique, the intestines are cleansed and excess fluid is removed from the body. Further, the plumbs may be less noticeable, because fat and protein compounds will begin to be processed.
Many people who lose weight using this system confirm that in 1 week of such a diet you can lose from 7 to 12 kilograms of excess weight. This result is truly impressive, but to maintain it, it is very important to exit the diet correctly, gradually increasing your diet by 50-100 calories. You need to calculate your daily energy needs and consume as much food as your body needs.
It should be understood that this technique is designed not only for fat loss, but also for taking reserve energy reserves from the muscles, which can lead to their flabbiness. That is why it is not recommended to stay on such a diet for a very long time, since due to a lack of vitamins the condition of nails, hair and skin will begin to deteriorate. Therefore, you can repeat the diet no more often than once every two months.
Diet menu with recipes for the week
The 600 calorie menu should be as varied as possible. Every day you need to consume enough nutrients necessary for the normal functioning of the body. Experts recommend purchasing electronic kitchen scales in advance so that you can weigh each portion every day.
The basis of the diet consists of the following products:
- fresh fruits (apples, tangerines, oranges, pomegranate, pineapple, pears, lemon, lime);
- fresh vegetables (zucchini, cucumbers, tomatoes, broccoli, cauliflower);
- greens (parsley, dill, celery, cilantro, basil);
- lean meats (chicken, turkey, rabbit, lean beef, veal);
- low-fat fish (hake, halibut, pollock, flounder, blue whiting);
- vegetable oils (olive, sunflower, coconut);
- berries (blueberries, black and red currants, blackberries, raspberries);
- seafood (squid, crabs, shrimp);
- dairy products (kefir, whey, low-fat cottage cheese, hard cheese).
A person losing weight should drink at least 2 liters of liquid per day.
Can be used:
- black, green tea;
- herbal decoctions;
- fruit drinks;
- compotes from fresh or frozen fruits.
The diet may also include freshly squeezed juices. They must be diluted with water. Experts do not recommend adding sugar or other sweeteners to drinks.
During the diet, it is not recommended to eat spicy, smoked and salty foods. It is necessary to completely exclude any fast food (noodles, mashed potatoes) from the diet. Fast food is also prohibited.
You cannot use ready-made sauces (mayonnaise, ketchup, tartar, garlic, cream, mushroom). Canned food and semi-finished products must be abandoned. The first and second courses cannot be cooked in strong meat broth.
Prohibited products also include confectionery:
- chocolate;
- cakes;
- cakes;
- ice cream;
- candies;
- pastry cream;
- baked goods.
When following a diet of 600 calories per day, it is necessary to completely exclude high-calorie foods from the diet.
Fatty meats (pork, lamb, goose and duck fillet) must be completely excluded. It is strictly forbidden to drink drinks containing alcohol (including kvass) while losing weight.
The usual amount of bread must be cut in half. It is better to avoid wheat completely. The diet may include whole grain or rye bread, as well as diet bread. Fatty fish are also prohibited.
It is important to pay attention to the way food is prepared. Experts recommend not adding enough salt to your dishes. It is preferable to stew or boil products from the list of permitted ones. It is best not to heat-treat vegetables. It is necessary to abandon ready-made spices and seasonings. Fresh herbs will help improve the taste of the dish.
Day 1
The diet may contain cereals. The first and second courses are prepared from lentils, chickpeas, buckwheat and brown rice.
Sample menu:
| Eating | Options |
| Breakfast | Oatmeal with water, green apple |
| Lunch | Carrot, cucumber and orange smoothie |
| Dinner | Vegetable and chicken soup with pearl barley, fresh vegetable salad dressed with olive oil |
| Afternoon snack | Oatmeal cookies, green tea |
| Dinner | Rice cakes, lean beef |
Popular recipes:
- Vegetable soup. Remove the skin from the chicken thigh and place the meat in boiling water. Cook the fillet over low heat for 20 minutes, periodically removing the foam. Vegetables (carrots, potatoes, onions) are peeled and chopped. Pearl barley is soaked in advance for several hours, washed, and added to meat. In 15 min. Until ready, add vegetables to the broth and add salt to taste. The dish is decorated with chopped dill.
- Steamed turkey breast. Remove the skin from the fillet and make shallow cuts in the meat. In a separate container, mix olive oil (2 tbsp), lemon juice (8-10 drops) and ground black pepper (to taste). The fillet is placed in the marinade, the meat is left for 10-15 minutes, turning occasionally. Steam the breast until done. The dish is served hot.
A serving of bread is no more than 2 slices.
Day 2
Experts recommend eating food at the same time.
Sample menu:
| Eating | Option |
| Breakfast | Low-fat cottage cheese without sugar with raisins, kefir |
| Lunch | Black tea, cheese slice |
| Dinner | Fish soup, fresh carrot and cucumber salad |
| Afternoon snack | Kefir or any fresh fruit |
| Dinner | Sliced vegetables, steamed fish cutlets |
Popular recipes:
- Fish soup. Peel potatoes (1 pc.), cut into small cubes. Grate peeled carrots (1 piece) on a fine grater. Pour water (1200 ml) into a saucepan, bring to a boil and place vegetables in it. If desired, you can add rice (1 tbsp.). Cook the soup over low heat for 15 minutes. Fish fillet (300 g) is added last. If desired, you can add onions cut into thin half rings into the soup. At the moment of casting the fish, 15 minutes should pass. The dish is peppered and salted to taste before serving. You can add greens to the soup.
- Fruit salad. Peel the apple, pear and pineapple slice. The pulp is cut into small cubes. All ingredients are mixed in one container, pour low-fat yogurt (2 tbsp) over the fruit and mix. Before serving, the salad is decorated with a mint leaf.
Experts do not recommend overloading your stomach before bed. Dinner must be eaten no later than 20.00.
Day 3
Skipping meals is not recommended.
Sample menu:
| Meals | Option |
| Breakfast | Boiled egg, slice of cheese with black bread |
| Lunch | Glass of yogurt |
| Dinner | Lean beef goulash, chicken broth |
| Afternoon snack | Fresh fruits |
| Dinner | Vinaigrette, boiled potatoes |
Popular recipes:
- Goulash . Beef fillet should be cut into small cubes. In a cauldron or frying pan with a thick bottom, fry the onion, cut into small cubes. Add meat to the vegetable and fry over high heat. Sprinkle the fillets with flour and mix thoroughly. Pour tomato sauce into the meat (100 g of tomato paste per 200 ml of water). Mix thoroughly, cover the container with a lid and cook over low heat 1.5. Before serving, the dish can be decorated with herbs.
- Cabbage soup made from sauerkraut. Boil water (1.5 l) in a saucepan. Peel vegetables (2 potatoes, 1 carrot and onion). Grate the carrots, cut the onion into half rings and sauté in a small amount of oil (no more than 2 tbsp). Potatoes are cut into small cubes and thrown into boiling water. Sauerkraut (150-180 g) is washed in water and added to the soup. Cook for 15-20 minutes. Lastly, add the frying agent, pepper and salt the dish.
Before cooking, it is recommended to soak the meat in cold water for 30-45 minutes.
Day 4
To enhance the effect of the diet, you need to under-salt your dishes.
Sample menu:
| Eating | Option |
| Breakfast | Fresh apple, oatmeal with milk |
| Lunch | Oatmeal cookies, freshly squeezed orange juice |
| Dinner | Chicken soufflé, vegetable slices |
| Afternoon snack | Cottage cheese casserole |
| Dinner | Veal with mushrooms |
Popular recipes:
- Veal with mushrooms. Fry wild mushrooms (200 g) with the addition of a small amount of vegetable oil (preferably sunflower). After 5 min. heat treatment, add diced onions to the frying pan. Boil veal (200 g) until cooked. Cut the meat into medium-sized pieces. Combine all ingredients in a frying pan, add pepper and a little salt. Fry the meat until golden brown. Add 1 tbsp to the dish. l. sour cream and 100 ml of water. Simmer the meat over low heat for 10-15 minutes. Before serving, decorate the dish with herbs.
- Chicken soufflé. Pass the fillet through a meat grinder along with carrots and onions. Season the resulting minced meat with salt and pepper and place in the mold. Cook the dish in a double boiler for 30-35 minutes. You can serve the dish with sour cream and herbs.
You can drink any drinks during the day. Before meals, drink 250 ml of pure still water.
Day 5
It is not recommended to combine high-calorie foods with each other. Meat must be consumed separately from fish.
Sample menu:
| Eating | Option |
| Breakfast | Fruit slices, freshly squeezed juice |
| Lunch | Cottage cheese with dried fruits |
| Dinner | Steamed pollock with a side dish of stewed spinach |
| Afternoon snack | Oatmeal cookies, a glass of kefir |
| Dinner | Rabbit thigh stewed with vegetables |
Popular recipes:
- Pollock with vegetables . Fish fillet (300 g) is washed, dried, and the skin is cut. Place the carcass on a sheet of foil and rub with salt and pepper. Cauliflower inflorescences (50-70 g) and diced zucchini (50-70 g) are added to the fish. Vegetables must be salted separately. The fish is sprinkled with olive oil and lemon juice. Wrap the foil tightly and cook the dish in the oven over low heat for 25-35 minutes.
- Diet vegetable soup. Ginger (3 g), onions (1 pc.), green bell pepper (1 pc.) and carrots (1 pc.) are peeled and cut into small cubes. Vegetables are sautéed with the addition of a small amount of sunflower oil. Place diced tomatoes (2-3 pieces) and canned corn (100 g) into the pan. All ingredients, including frying, are combined in one container and mixed thoroughly. Pour tomato juice (150-250 ml) and water (1 l) into the pan. Cook over low heat for 15 minutes. The dish can be consumed hot or cold.
Almost all dishes can be decorated with herbs. It is preferable to use fresh.
Day 6
If a person does not feel hungry, then instead of the main dish you can drink kefir or yogurt.
Sample menu:
| Eating | Option |
| Breakfast | Orange juice, cheese and cucumber sandwich |
| Lunch | Biscuits or diet bread, drink of choice |
| Dinner | Bulgur with chicken fillet, sliced vegetables or cucumber salad |
| Afternoon snack | Green tea, dried fruits |
| Dinner | Steamed diet cutlets |
Popular recipes:
- Chicken breast with bulgur. Fillet (200 g) is cut into small pieces, salt and pepper. The onion is cut into half rings and fried in oil. Add garlic (1-2 cloves) and chicken to the pan. Fry the meat for 3-5 minutes. The bulgur is washed, added to the pan with the chicken and vegetables, and stirred. Pour in 250 ml of water, cover the container with a lid and simmer for 20-25 minutes. Before serving, salt the dish and garnish with herbs.
- Oatmeal with milk. Bring milk (250 ml) to a boil, add a little salt. Add oatmeal (100 g) to the pan. Cook the porridge over low heat for 2-3 minutes. You can add 1 tsp to the finished dish. honey and a handful of raisins.
Bulgur must be calcined in a dry frying pan before adding to a dish.
Day 7
The dietary system does not imply fasting days.
Sample menu:
| Meals | Option |
| Breakfast | Raspberry smoothie with oatmeal, poached egg |
| Lunch | Kefir or low-fat yogurt without additives |
| Dinner | Squid in sour cream sauce, any vegetable salad |
| Afternoon snack | Sliced fruit, orange or pineapple |
| Dinner | Roast in pots |
Popular recipes:
- Roast in the oven. Wash any mushrooms (100-150 g), cut into small cubes and fry in vegetable oil. Add grated carrots and onions (1 pc. each) to the pan. Boil veal (200 g) until half cooked in lightly salted water, cool, and cut into cubes. Place the meat in the first layer in the pot, then the vegetables and mushrooms. Pour in 100 ml of broth and add 30 ml of cream. Cook in the oven for 25-30 minutes. Before serving, decorate the dish with grated cheese and herbs.
- Chicken soup. Fillet (200 g) is washed, dried and placed in boiling water (1 l). Cook for 25 minutes, skimming off the foam. Add medium-sized potatoes (1 piece) and carrots (1 piece) to the broth. Boil the soup for another 10-15 minutes, add salt and pepper. The dish is served with rye crackers and half a boiled egg.
The serving weight should not exceed 150 g.
You are 20 years old. Be careful with carbohydrates and red meat!
In women, body development ends around the age of thirty. Until this time, the body needs a large amount of animal protein, mineral elements, vitamins and carbohydrates. However, it should be remembered that a plant-based diet causes a slowdown in metabolism. A low carbohydrate content in food provides the body with little energy and makes a person lethargic and unwilling to move. This may result in weight gain. In order to maintain a slim figure, you need to use a semi-vegetarian diet. In this diet, red meat is excluded from the diet, but thanks to the large amount of fish, seafood, and poultry, the body receives all the necessary nutrients.
Your diet
● Replenishes the body's lack of vitamin B12, which can lead to disturbances in the functioning of the nervous system, excessive arousal, malfunction of the center of hunger and satiety, and a lack of iron in the body.
● Does not cause a decrease in the content of enzymes involved in the digestion of proteins, the lack of which causes poor health.
● Rich in mineral elements and vitamins.
● It is a rich source of protein and phosphorus, which are especially needed by young developing organisms.
Ideal menu
Daily calorie requirement is 1800 kcal.
Breakfast (350 kcal): a medium-sized bun made from wholemeal flour, 50 g of poultry sausage, one small curd cheese (3% fat), 2-3 radishes, coffee or tea with milk, but without sugar.
Second breakfast (250 kcal): kiwi with yogurt.
Lunch (600 kcal): two-egg omelette with a glass of chopped champignons, red pepper and shrimp (5 spoons); A glass of tomato juice.
Afternoon snack (150 kcal): a glass of 2% milk with a spoonful of bran.
Dinner (450 kcal): 2 slices of rye bread, 4 tablespoons of smoked fish paste, 2 hard-boiled eggs, green onions, a glass of beetroot broth.
How much can you lose on a diet in a week?
According to reviews, in 7 days you can get rid of 5-6 kg. The main condition for ensuring lasting results is the correct way out of the diet. Prohibited foods must be introduced into the diet gradually. It is better to avoid fatty and smoked foods forever.
The 600 calorie menu is a tough technique that allows you to cleanse your intestines and correct your figure. You can eat 2-3 fresh fruits per day or drink 40 ml of freshly squeezed juice. It is advisable to consume chicken eggs and dairy products no more than 2-3 times a week.
Weight loss system: low-calorie nutrition
A 7-day meal plan is offered. You can create your own diet, or you can stick to the menu given below. This technique will allow you to more or less saturate the body and not experience a strong feeling of hunger.
| Diet day | Breakfast | Snack | Dinner | Afternoon snack | Dinner |
| Monday | 1 boiled egg; 200 ml green tea with a slice of lemon | 1 fresh tomato | 1 hard-boiled egg | 200 g vegetable salad of cabbage, pepper, celery, herbs. Season with 1 tsp. vegetable oil | 1 grapefruit |
| Tuesday | 1 boiled egg; 150 ml black coffee | 1 small grapefruit | 200 g boiled beef fillet; 200 ml tea | 2 fresh cucumbers | 200 g steamed cauliflower |
| Wednesday | 1 boiled egg; 200 ml green tea with a slice of lemon | 100 g tomato and herb salad, seasoned with lemon juice | 200 g baked turkey fillet | 1 cucumber; 200 ml tea | 100 g grated raw carrots |
| Thursday | 250 g cabbage salad and grated carrots with lemon juice | 1 grapefruit | 80 g omelette with herbs | 250 g low-fat cottage cheese | 200 g stewed vegetables (carrots, zucchini, peppers, onions) |
| Friday | 1 boiled egg; 150 ml black coffee | 200 g cauliflower, steamed | 200 g boiled lean fish; 200 ml green tea | 200 g cabbage, cucumber and herb salad with 1 tsp. olive oil | 1 orange; 200 ml unsweetened green tea |
| Saturday | 1 grapefruit; 150 ml coffee | 2 fresh cucumbers | 200 g boiled chicken breast | 1 orange | 200 g of cucumber, avocado and herb salad; 200 ml green tea |
| Sunday | 1 orange; 200 ml black tea | 100 g of boiled grated carrots with a couple of drops of vegetable oil. | 150 g of soup with vegetables (except potatoes); 100 g baked turkey fillet | 1 pear | 150 g apple-pear salad; 200 ml green tea with a slice of lemon |
