Diet 700 calories, -4 kg, 7 days. Reviews

Lose weight up to 4 kg in 7 days. The average daily calorie content is 700 Kcal.

The lion's share of modern popular dietary techniques is based on a sharp reduction in calorie intake. The 700 calorie diet is one of them. While following this technique, you need to “eat” exactly that many energy units every day. It is recommended to eat this way for no more than three weeks; after this period, you should gradually increase your daily caloric intake. If you need to lose a small amount of kilograms, you can spend less time on a low-calorie diet. As a rule, in a week on a “700 calorie” diet you lose 3 kilograms of excess weight.

700 calorie diet requirements

The menu of the low-calorie “700 calorie” diet should be dominated by protein foods. They are the ones who saturate the body as well as possible and ensure the speed of metabolic processes. Thanks to protein foods, weight loss occurs due to the burning of fat cells, and muscle mass does not suffer. It is very important. The diet should be based on lean meat and fish, seafood, low-fat milk and sour milk.

It is recommended to exclude (or at least minimize) simple carbohydrates (confectionery; any dishes and drinks that contain sugar and flour). If you live very sadly without flour delicacies, then you can leave a small amount of bran or wheat bread, but do not eat more than 100 g of it per day. As for sweet cravings, you can relieve them with honey and dried fruits. Eat all the most high-calorie foods in the first half of the day, and make dinner as light as possible.

During the “700 calorie” diet, it is advisable to reduce the amount of salt consumed and completely eliminate alcoholic drinks.

Small meals at least 4-5 times a day are held in high esteem. This will make it easier to avoid acute attacks of hunger and, as a result, breaking the diet.

In addition to protein products, you need to include the right carbohydrates (cereals, vegetables, fruits) and healthy fats (non-heat-treated vegetable oils, seeds, various nuts) into your diet. To ensure that the results of your dietary efforts are as noticeable as possible, do not have dinner after 7 p.m.

During the 700 calorie diet, it is best to eat at home, preparing your own meals. After all, in a cafe or at a party it is difficult to calculate calorie content, which is why you can easily overeat. Therefore, it is better to plan a diet for a period free from holidays and events outside the home.

The essence of the diet

The main part of dietary nutrition is based on a sharp reduction in the amount of calories consumed, for example, the average diet is 2-2.5 thousand calories, and the diet is limited to 1-1.3 thousand calories. As a result, the body quickly loses weight and water, but as soon as a person stops losing weight, he gains it again, gaining another 2–3 kilograms plus. But a slight reduction in calories (to 1500–1800 calories) is enough for weight loss.

The first thing you need to do to calculate the required amount of calories is to take into account your lifestyle.

After all, fragile dancers and athletes spend up to 5 thousand calories, but do not gain weight. Therefore, in order to lose weight, people involved in sports are recommended to consume 1.5–1.8 thousand calories per day for weight loss, and for those who move little, it is recommended to reduce this norm to 1200 calories.

There are many online calculators to calculate not only the calorie content of a prepared dish, but also its content of nutrients, vitamins, carbohydrates, fats and proteins. Nutritionists recommend that for diets based on calculating calorie content, menus should be drawn up 7 days in advance.

The essence of the diet: calorie counting, that is, food intake per day should be no more than 700 calories, and the number of calories you need for weight loss per day is calculated independently.

The daily intake varies from 700–900 calories, depending on energy consumption. Correct calculation ensures weight loss from 500 grams to 1 kg per day. You should eat often; such a protein diet will help speed up metabolic processes, prevent hunger from debilitating a person who is losing weight, and prevent a sharp drop in blood sugar. Remember that eating smaller meals does not mean eating a lot and consuming an increased amount of calories.

When hungry, it is recommended to snack on low-fat dairy products, vegetables, and fruits. You should not eat at night, and if you are very hungry, lighten the calorie content of snacks as much as possible.

Example of a 700 calorie diet for a week

Day 1

Breakfast: 2 eggs, boiled or cooked in a dry frying pan; Tea coffee. Second breakfast: grapefruit. Lunch: boiled or steamed beef (200 g). Afternoon snack: 2 cucumbers or tomatoes. Dinner: salad of two fresh or boiled carrots.

Day 2

Breakfast: 100 g of oatmeal, cooked in water (weight is calculated in finished form); Tea coffee. Second breakfast: 100 g baked potatoes and cucumber. Lunch: 300 g of any non-starchy vegetables, stewed. Afternoon snack: half a boiled chicken egg; small sweet bell pepper; tea. Dinner: low-fat kefir (up to 250 ml).

Day 3

Breakfast: 100 g of buckwheat porridge cooked in water; Tea coffee. Second breakfast: half a baked or boiled potato and 50 g of sauerkraut. Lunch: 250 g of stewed vegetables (mix of eggplants, tomatoes, cauliflower); up to 100 g of boiled skinless chicken breast. Afternoon snack: 1 bell pepper. Dinner: half a boiled chicken egg; green tea with ginger.

Day 4

Breakfast: 2 tbsp. l. buckwheat porridge; tea. Second breakfast: 100 g of low-fat kefir with half a small apple and cinnamon; Tea coffee. Lunch: soup of 10 g of hard pasta, 80 g of honey mushrooms or other mushrooms, 20 g of carrots and 30 g of onions. Afternoon snack: 50 g each of boiled asparagus and cauliflower. Dinner: cod (up to 130 g) and tea.

Day 5

Breakfast: 2 boiled eggs; coffee Tea. Second breakfast: salad of medium tomato and various greens. Lunch: 200 g of boiled veal or chicken; tea. Afternoon snack: cucumber. Dinner: up to 200 g of spinach, stewed.

Day 6

Breakfast: orange; Tea coffee. Second breakfast: 2 grated carrots. Lunch: 100 g of vegetable soup and the same amount of boiled chicken fillet. Afternoon snack: apple. Dinner: grapefruit and green tea.

Day 7

Breakfast: a couple of tablespoons of cucumber salad, greens and white cabbage; Tea coffee. Second breakfast: grapefruit. Lunch: boiled chicken egg and a cup of tea. Afternoon snack: about 200 g of low-fat cottage cheese. Dinner: stewed spinach (200 g).

Menu for every day

The 700 calorie per day diet has a variety of dishes, so it’s easy to develop a menu for it. For example, it could be like this:

The first day

We have breakfast with half a glass of oatmeal. We cook it in water; it is recommended to drink this porridge with unsweetened tea.
The second breakfast on the first day consists of one boiled potato with pickled cucumber.
We have lunch with vegetable stew, and have an afternoon snack with half a bell pepper, half a chicken egg and unsweetened green tea.
We have a glass of kefir for dinner so as not to go beyond the recommended caloric intake for the day.

Second day

We have breakfast with one hundred grams of boiled buckwheat without salt and wash it down with a glass of weak black tea,
For second breakfast we eat half a boiled potato and two tablespoons of sauerkraut.
We have lunch with a glass of vegetables stewed without vegetable oil and a piece of boiled chicken.
We have an afternoon snack with half a green bell pepper, half a boiled egg, and wash down the afternoon snack with green tea without sugar.
Instead of dinner, we drink green tea with the addition of grated ginger.

Day three

We have breakfast with 100 grams of boiled buckwheat (50 grams of semolina porridge) and drink green tea.
The second breakfast consists of cottage cheese and weak coffee without sugar.
It is recommended to have half an apple as a snack between meals.
We have lunch with mushroom noodle soup. For cooking, take 85 grams of mushrooms, preferably honey mushrooms; 30 grams of carrots, 20 grams of white onions and 15 grams of pasta. We wash down lunch with weak tea without sugar.
We have a snack of stewed asparagus with cauliflower (yield – 100 grams).
We have dinner with a piece of baked cod and tea.
In the evening we have a snack 2 sh. prunes and drink coffee without sugar.

Advantages of the diet

One of the main advantages of the 700 calorie diet is that you are free in your food choices. There is no strict list of allowed foods that you need to adhere to.
It’s also good that you don’t need to give up food altogether or constantly eat the same thing (as happens with mono-diets).
A significant advantage of a low-calorie diet is the fairly rapid loss of extra pounds in a short time.
You can eat deliciously and variedly, according to your taste preferences, and at the same time lose weight.

Useful tips

To get the maximum effect, you need to follow some rules:

Eat slowly, chewing food thoroughly. It takes time for the brain to receive a signal that the body is full.
Maintain the correct drinking balance and consume at least 1.5 liters of liquid per day (it is better if it is clean still water).
Prepare food at home, since it is difficult to calculate the calorie content of a dish ordered in a cafe or restaurant.
Take vitamin-mineral complexes or nutritional supplements during the diet, since it is difficult to compensate for the deficiency of vitamins and minerals on your own.
Do light exercises to keep your body in shape. Heavy physical activity and long-term training are contraindicated, because the body will not have the opportunity to replenish energy resources.

It is not recommended to adhere to such a diet for a long time: 2-3 weeks is the maximum period, after which you must definitely take a break.

Long-term restriction of daily calorie intake can lead to physical and psychological exhaustion.

The diet is contraindicated in adolescence, during pregnancy and lactation, during serious illness or rehabilitation. It cannot be followed by people with chronic diseases that require special nutrition.

Disadvantages of the 700 Calorie Diet

To survive the entire marathon diet, you will need considerable self-control.
You should always consider the energy value of the food you eat. It is unlikely that you will be able to do without calorie tables, especially at the beginning of a diet. It would be advisable to stock up on kitchen scales for the most accurate calculation of weight and, accordingly, caloric intake.
Small meals can also be a difficulty for busy people, because sometimes there is simply no time to have a snack at the right time and with the right foods.
We also note that many nutritionists are against the “700 calorie” diet, since the energy content of its diet is too low. Due to the lack of energy entering the body, people on this diet may feel malaise, weakness and other unpleasant symptoms.
If you do not plan your menu correctly and include a lot of sweets and baked goods by cutting back on necessary food, you may face hunger and a lack of nutrients necessary for the normal functioning of the body.
Metabolic disturbances may also occur. At the same time, you will probably lose weight, because your diet is low in calories, but, alas, you can undermine your health.
Let us draw your attention to another side effect of low-calorie diets, which is not talked about so often. When a small amount of calories enters the body (especially if this lasts for quite a long time), bile is released in a larger volume than usual. So be careful!
If you decide to lose weight on such a strict diet, weigh the pros and cons. Such an extreme diet is stressful for the body. Soberly assess the state of your health, your willingness to follow all the rules of the method and take a responsible approach to choosing food.
You need to exit such a low-calorie method very smoothly!!!

Basic diet rules: how to lose weight correctly?

Nowadays, it has become very popular to lose weight by counting calories and reducing calorie intake. This technique is no exception. While following the diet, you should eat food daily so that the total daily intake does not exceed 700 kcal. To achieve maximum results, it is recommended to follow this technique for 3 weeks. During this period, you can lose 5-9 kilograms of excess weight.

The technique provides for several requirements. If you follow them, you will be able to get the desired result and get rid of excess weight:

The low-calorie method requires the introduction of a large amount of protein products. It is protein that helps quickly saturate the body for a long time, accelerating metabolic processes. It is protein foods that allow you to get rid of fat by burning fat cells. It also protects muscle mass from taking energy from it. This makes a big difference. Therefore, it is recommended to include lean meat and low-fat fish, low-fat dairy and fermented milk products, and seafood into the diet.
It is advisable to refuse or at least limit yourself from consuming simple carbohydrates. These include carbonated drinks, confectionery, and flour products. If it is very difficult to spend at least one day without flour, then it is allowed to occasionally enjoy bran or wheat bread, but not more than 100 g per day. If you have a craving for sweets, you can satisfy your hunger by adding dried fruits and honey to your diet.
It is recommended to eat all the most high-calorie foods in the first half of the day. For dinner you should eat exclusively light foods.
The authors of the method strongly recommend eating often, but in small quantities. This will make it much easier to cope with acute attacks of hunger and not break the diet.

It is best to eat exclusively at home or with foods that you have prepared yourself, because this is the only way to accurately calculate the calorie content of the finished dish.