Is the 900 calorie per day menu an effective method of losing weight or not?

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The basis of almost all diets and weight loss programs is the principle of reducing the calorie content of food. The norm for a healthy person is a daily diet of 1600 to 2400 kcal. Depending on age and physical activity, the energy value of the diet can be increased or decreased. If you create a menu for 900 calories per day and stick to it for one week, you can get rid of 5-7 kg of excess weight.

This technique is the most effective and safe for health, as it does not require a radical change in regimen and lifestyle. Unlike most diets, it does not require strict restriction or refusal of food, resulting in severe stress to the body. The main condition is to create the right menu and stick to it for 7 days.

Rules and principles of diet

Reducing caloric intake is the basis of a program for effective weight loss. The usual diet changes due to the fact that some products are replaced by others. Large amounts of fiber, protein and carbohydrates help speed up metabolism, which helps burn subcutaneous fat.

Unlike other weight loss programs, you do not need to resort to complete abstinence from food. Calorie intake is reduced to 900 calories per day by eating plenty of vegetables, meat and dairy products. At the same time, all high-calorie foods are excluded from the diet.

Main products:

Lean meat. Any poultry (without skin), veal, rabbit, beef.
Non-starchy vegetables, fruits and berries. It is especially useful to add apples and dried fruits to your diet.
Greenery. It is recommended to consume parsley and celery in large quantities, fresh, dried and frozen.
Eggs and dairy products. The menu should include low-fat products; it is recommended to prepare cottage cheese yourself.

When creating a menu, be sure to take into account the total calorie content of ready-made dishes and their components. You cannot lower the threshold of 900 calories - this leads to stress in the body, which begins to accumulate energy reserves in the form of fat deposits.

Prohibited products:

All products are made from flour. Bakery products, all types of dough, pastries, and cakes should be excluded from the 900 Kcal per day menu.
Animal fat and oil. Margarine, spread, and butter are prohibited. It is not recommended to completely exclude vegetable oils (olive, flaxseed) - they are added to salads in strictly limited quantities in accordance with the menu.
Meat and dairy products that are high in fat. Fatty fish are also prohibited.
Sweets. Jam, chocolate, and ice cream are excluded from the diet. The menu is not allowed to include natural honey and sweet dried fruits (dates, dried apricots).

Prohibited foods include all types of prepared deli meats, pickled foods, smoked meats and fast food. Nutritionists recommend reducing the salt content in ready-made dishes, replacing them with herbs.

The main principle of this diet is not the refusal of food, but the normalization of eating behavior. The daily diet should be divided into 5-6 doses with equal breaks of 3-4 hours. You should not skip one or more meals, or reduce your total daily caloric intake below 900 Kcal.

When preparing your diet, it is recommended to calculate in advance the energy value of all products that will be used for cooking. You should also analyze recipes for complex dishes consisting of several components in advance. If desired, you can use ready-made menu options compiled by professional nutritionists. You can take them as a basis, and if necessary, change some dishes for others that are more suitable to your taste.

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In addition to preliminary preparation of the menu and products, you should draw up a plan for physical activity. Reducing the caloric content of the diet to 900 kcal per day puts little stress on the body, so it is advisable to refuse sports activities during the diet. Daily walking at a normal pace is sufficient.

If it is not possible to cook immediately before eating, you can use semi-finished products. They should be stored for no more than 24 hours in the refrigerator, and only be home-made (juices, salads, snacks, soups).

900 calorie diet

Basic Rules

Meals should be fractional (5-6 times a day, handful-sized portions). Eating small meals frequently improves metabolism - which is exactly what you need for weight loss
The menu should contain protein foods, vegetables, and sweets, flour, and fatty foods should be excluded
It is better to reduce physical activity during such a low-calorie diet - playing sports takes a lot of energy, and it is not enough during this period. If you go to the gym, then it is better to increase your diet by 200-300 kcal.

Contraindications

Approximate diet

The daily diet looks like this:

The result of such weight loss can be from 5 kg per week (as they promise). But it all depends on the individual characteristics of the body.

Have you written down the recipes? Maybe there are some options? I will be glad to hear them, as well as your feedback on such a diet in the comments. Well, now we’ll talk a little about calories (since we have a diet of only 900 kcal).

Examples of daily diet

There are two options for creating low-calorie menus, which consist of homogeneous and mixed products. In the first case, during all five meals it is recommended to consume only fermented milk products, vegetables, fruits, etc. The mixed menu includes all types of products; vegetables, meat, milk, etc.

To create a weekly menu for 900 calories, it is recommended to use low-calorie foods. It is advisable to distribute the total calorie content among all 5 servings - 150-180 Kcal per serving. Uniform portions will help the body quickly adapt to such a diet and quickly start the process of burning excess fat.

Recommended dishes and products for one meal (100-150 Kcal):

Vegetable soup or stewed vegetables (200 g);
Boiled mushrooms (1 plate);
Boiled potatoes in their jackets with dill;
Chicken egg (hard-boiled);
Chicken leg (boiled);
Banana;
Sweet berries (any) 1 cup;
Low-fat boiled fish 200 g;
Low-fat yogurt 1 cup;
Green tea with milk (2 cups);
Cocoa 1/2 cup;
2 pears;
2 kiwis;

Pineapple 200 g;
Cottage cheese 100 g;
Grapefruit 300 g;
Apple;
White cabbage 350-400 g;
Fresh carrots 400 g;
Kefir 2 cups;
Tofu cheese 150 g.

You can easily create a suitable menu from these products so as not to exceed the recommended calorie intake. The list should also be supplemented with clean water, which should be drunk in an amount of at least one and a half liters per day. Thanks to the large selection of products, you can independently create a diet for 900 calories per day. This will make the weight loss process more comfortable, without the feeling of hunger and stress for the body.

Seven-day diet - effective weight loss

A variant of a unique technique is proposed that allows you to get rid of a significant amount of weight in a short time. You can use the proposed menu or create your own diet based on the list of permitted foods.

Diet day	Breakfast	Snack	Dinner	Afternoon snack	Dinner
First day	100 g boiled beef fillet; 20 g green peas; 1 small apple; 150 ml coffee	1 boiled egg	250 ml vegetable soup without frying and potatoes; 100 g boiled turkey fillet; 1 fresh cucumber; 200 ml dried fruit compote	200 g apple fruit salad, dressed with a small amount of homemade yoghurt	100 g baked fish fillet; 60 g Chinese cabbage salad, seasoned with lemon juice
Second day	100 g of boiled rabbit meat; 150 ml coffee	1 boiled egg or 50 g steamed omelette; 200 ml green tea with a slice of lemon	200 g vegetarian borscht without potatoes; 100 g beef steak; 200 ml fruit compote	1 baked apple with dried apricots	100 g steamed chicken breast
The third day	1 small apple; 100 g carrot soufflé; 150 ml coffee	1 soft-boiled egg	250 ml low-fat chicken broth; 100 g baked fish fillet	200 g pear and apple fruit salad	80 g baked turkey meat; 200 ml green tea with milk
Fourth day	150 g jellied fish; 150 ml coffee	1 boiled chicken egg	200 g of vegetable soup with a small amount of potatoes; 70 g steamed beef; 1 fresh cucumber; 200 ml green tea	200 g fruit and vegetable salad of apples and carrots	100 g boiled fish fillet; 50 g white cabbage and greens salad
Fifth day	2 pieces of jellied fish; 150 ml coffee	100 g steam omelette	250 ml low-fat broth with vegetables; 80 g stew of eggplant, onion and cabbage with a piece of beef	200 g of any berries	1 boiled chicken egg
Sixth day	100 g fish cutlets, steamed or in a dry frying pan; 150 ml coffee	200 ml low-fat milk	200 ml of light soup with pearl barley, carrots; 100 g beef steak; 80 g beetroot salad with sauerkraut	200 g raspberries	50 g boiled rabbit meat
Seventh day	200 ml natural yoghurt without additives	100 g boiled fish fillet	250 g of vegetable soup without potatoes and frying; 80 g baked chicken fillet; 2 fresh cucumbers; 200 ml green tea with a slice of lemon	200 g strawberries	100 g boiled turkey fillet combined with 20 g green peas

If during a diet before going to bed you are tormented by a strong feeling of hunger, it is allowed to quench it with 100 ml of yogurt or low-fat kefir. Such fermented milk drinks contain few calories, but it will be much easier to fall asleep.

Advantages and disadvantages

A low-calorie diet has many advantages over other nutrition programs. By reducing your total caloric intake to 900 kcal per day, you can lose weight by eating your favorite foods. This technique allows you to avoid the main negative aspects of any program for losing excess weight - refusal to eat and regular physical activity.

Obesity is one of the most important factors preventing an active lifestyle. Due to their large weight, it is difficult for many women to exercise in the gym, and in some cases, extra pounds are the main contraindication to physical activity (with heart disease, diabetes and other diseases).

The result is a vicious circle: due to lack of movement, kilograms accumulate, which can only be removed if you increase physical activity. This often becomes the reason for the ineffectiveness of many good diets, which are effective only in combination with exercise.

The method of eating 900 calories a day promotes gradual weight loss only by changing your daily diet. Extra pounds are lost due to the fact that the body uses energy from its own reserves, rather than from food.

Other benefits include:

Availability. The diet can be followed not only at home, but also during work. The products are easy to prepare and can be taken with you.
Stability. The technique helps to gradually reduce weight to the required level and change eating behavior. As a result of the body’s adaptation, weight loss occurs without stress, which ensures sustainable results even after leaving the diet.
Varied menu. If desired, the diet can be made up of any products: if necessary, some ingredients can be replaced with others. There is no need to avoid food or use only a limited list of foods.
No complete bans. All products included in the prohibited list are not recommended. However, if desired, they can be included in the menu, or used for preparing dietary dishes. The main condition is that the number of calories does not exceed the permissible limit.

Be sure to read: Is it possible to lose weight if you don’t eat anything? The dangers of this practice

The disadvantages of the technique include its short duration and limited number of kilograms lost. It is not recommended to stick to the diet for more than 7 days in a row. Eating low-calorie foods for a long time can slow down your metabolism. Due to a lack of certain foods and organic substances in the body, various pathologies of the digestive system can develop. However, using this technique you can lose 5-6 kilograms, after which it will be much easier to deal with the remaining excess weight.

If you need to repeat this power system, you should consult a specialist. In the absence of contraindications, it will be possible to choose the most optimal diet.

Secret method for losing weight

Meanwhile, as already mentioned, it is not at all necessary to torture yourself like that. What to do, you ask? The secret is simple.

You just need to choose the right food, because what matters to our body is not the quantity of food, but its quality. It's like if you really want to drink - what would you choose - water from a dirty puddle or a glass of clean water? It's the same with food.

They have been saying for a long time that it’s not about calories, but what kind of calories you eat.

The essence lies in...

The work of American nutrition researcher Jonathan Baylor, “It’s Not About the Calories,” is very informative in this regard, in which the author says that fasting is harmful, and food is not our enemy at all.

Since the 1970s, Jonathan says, we've been told to diet and work out at the gym. But the more we do this, the more people become obese and diabetic.

This has never happened in history. But before, no one knew what calories were, and, however, the percentage of people getting sick was much lower. What's the matter?

What secret did our ancestors know that we have now forgotten? How did people previously manage to stay slim and maintain a normal weight without any weight loss techniques? The answers are simple.

First of all, you need to stop starving yourself, going on all sorts of diets and counting calories.

Instead, you need to trust common sense and simple biology. And control the quality of the products entering our body, and not their quantity.

What determines the quality of calories? From four factors.

Satiety - depends on how quickly calories fill the body and how long we stay full
Aggressiveness - the likelihood of how quickly they will be deposited as fat
Nutritional capacity - how many nutrients enter the body along with calories
Efficiency is determined by how many of the calories the body can store as fat.

The secret to losing weight according to Baylor is simple - follow the principles of nutrition, eat the right foods, those that contain a lot of water, fiber and protein.

Who is it not suitable for?

All methods for weight correction have their own characteristics, and therefore are not universal. A technique based on the principle of calorie reduction is not suitable if you are diagnosed with diabetes or obesity. In this case, the diet is compiled by specialists taking into account individual characteristics.

This system is not suitable if obesity is caused by chronic diseases. Diet can cause exacerbations and severe complications.

It is also not recommended to use a weight loss system during pregnancy, immediately after childbirth (during lactation) and after surgery. It is not advisable to resort to reduced-calorie diets before reaching 18 years of age. During the period of growth and formation of the body, this can cause the development of pathologies of various types.

Active sports are the main contraindication. This technique is not suitable for professional athletes and people leading an active lifestyle. Obesity and excess weight can have various causes, so before starting any diet you should undergo a medical examination. Reducing calories will only be effective if the problem with extra pounds is caused by improper eating behavior and regimen.

Diet “900 calories”, 7 days, -5 kg

Lose weight up to 5 kg in 7 days. The average daily calorie content is 900 Kcal.

Today we want to tell you about a low-calorie 900 calorie weight loss method. According to her rules, you need to eat exactly this amount of energy units every day. In 7 days of the diet you can lose up to 4-6 extra pounds.

We immediately warn you that such nutrition can be stressful for the body. Weigh all the pros and cons of the diet, the state of your health, and only then decide whether to lose weight this way. You can’t follow a diet for more than a week!

Useful tips

When cooking meat and fish, be sure to remove the skin. To reduce the fat content, it is best to steam or bake in the oven.
The recommended portion of meat or fish per meal should not exceed 100 g. For convenience, you can cook the whole fish, and then divide it into several servings.
To prevent hunger, include soups and hot vegetable dishes in your menu. As a snack, you can use vegetables that do not require heat treatment: sweet peppers, carrots, cucumbers, tomatoes.
Be sure to drink water (1.5 liters). This will help normalize metabolism and speed up the weight loss process.

Benefits of the 900 calorie diet

During the diet, excess weight is actively lost. In a short period of time you can significantly correct your figure.
It is convenient to eat according to the proposed scheme both at home and at work.
There is a fairly wide selection of permitted products, and you can create a menu taking into account your desires.
The dishes offered on the 900 calorie diet are simple and do not require much time to prepare.
Unlike many weight loss methods, this diet does not force you to actively engage in sports (this can only be a disadvantage for professional athletes).