Menu for 1300 calories per day - BZHU for weight loss

A diet of 1300 calories per day allows you to lose weight by about 10% of your initial body weight in 12 days. If you adhere to the nutrition system constantly (proper nutrition), over time the plumb lines will become smaller, but you will be able to consolidate the results achieved. Otherwise, everything is simple - you need to lose a lot, go on a diet for a long time, a little, 7-10 days is enough.

The main advantages of eating 1300 calories are a gentle effect on the body, good health, and slow but sure weight loss. The menu can be alternated every day or week - it all depends on your taste preferences and personal preferences. Read more about the rules of a balanced diet to achieve slimness without extra effort.

Diet Basics

The minimum daily caloric intake for an adult is exactly 1200 calories. If you play sports or work involves increased physical activity, this figure will be higher – 1500 calories. It follows that a diet of 1300 calories a day is the optimal compromise between being slim and strict restrictions - you won’t starve yourself. The main thing is to maintain a balance between carbohydrates, fats, proteins - the body must receive all the necessary microelements. During the 1300 calorie diet, the body works in its normal, comfortable mode, and you lose weight. The menu can be used for radical weight loss or staying in shape.

The average duration of the diet is 5-14 days, but many stick to it longer - up to 30 days. If you have any doubts about whether this diet is right for you, whether you can stick to it for a long time, etc., consult your doctor.

Rules for a healthy diet (1300 kcal per day)

The World Health Organization has established the minimum daily energy intake for the body, and it is 1200 calories. True, this does not apply to those who professionally play sports or engage in heavy physical labor - for such people, the minimum daily energy intake is one and a half thousand calories.

In other cases, for ordinary healthy people, 1300 calories per day is quite enough, given that the daily diet will maintain a balanced ratio of proteins, fats and carbohydrates. In this case, the body will be able to function as usual, and excess fat will be burned on its own. This is why the 1300 calorie diet is so popular, especially among women who are constantly striving for a perfect figure.

The permissible duration of a 1300 calorie diet is from 5 to 14 days; a longer period of adherence to this diet - for example, a month - is possible only if it is carried out under the supervision of a nutritionist. The optimal recommended duration of the 1300 calorie diet is one week.

The diet (1300 kcal) every day is very effective if you follow the basic rules:

First: at least five meals a day.

Second: you are allowed to drink only black, green and herbal teas.

Third: alcoholic drinks and soda should be excluded.

Fourth: the maximum amount of healthy vegetables and fruits.

Fifth: the consumption of baked goods, pies, sweet, smoked and fried foods is prohibited.

Advantages and disadvantages

A diet of 1300 calories per day, as we wrote above, is comfortable and not hungry. Its other advantages:

Acceleration of metabolism,
Cleansing the skin, improving the condition of nails, hair,
General good health, lightness.

Flaws:

The first few days you will feel hungry - after all, most people consume more than 1300 calories a day, and the body will require the “old diet”
With prolonged weight loss according to the system, weakness, dizziness, fainting, deterioration in activity,
If you exit the diet incorrectly, the lost pounds will quickly come back.

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Long-term weight loss: pros and cons

The 1300 calorie menu is not designed for regular use. The main side effects of a long-term poor diet:

Weakness,
dizziness,
Fainting,
Decreased diet effectiveness
Slowing metabolism.

Weakness

Fainting

Metabolic slowdown

That is, within a couple of weeks the body adapts to the new calorie intake and begins to perceive it as normal. The result is that at 1300 calories per day the weight loss stops, and in the future, with a sharp increase in calorie intake, the weight sharply returns, sometimes in excess.

What results can you expect?

A diet of 1300 calories per day menu for 7 days will help you lose 4-6 kg of excess weight. If you include active physical exercise, the efficiency of the nutrition system will increase. Just don’t be overzealous - sitting on such a diet for too long is harmful, as is leaning on sports, subject to limited energy supply. You need to do sports no more than 3 times a week for 30-120 minutes, depending on the type of exercise, stick to the diet for no more than a month, and do not eat less than 1300 calories.

Dinner

Even on a strict diet, you can afford a side dish for lunch. And if you are completely satisfied with yourself, even more so. A good choice for lunch is pasta. There are complex carbohydrates (when the pasta is made from durum wheat) and a good protein component. Seafood can be replaced with chicken; it also goes well with this sauce. But keep in mind that if you choose meat during the day, in the evening cook fish, legumes, eggs (if you didn’t have an omelet for breakfast), and cottage cheese. Do not share with meat.

Paste with aphrodisiacs

Number of servings:	2
Serving weight:	250 g
Calorie content per serving:	350 kcal

Ingredients:

whole wheat pasta	200 g
olive oil	of necessity
garlic	2 cloves
chilli	optional, 5-10 rings
Cherry tomatoes	8-10 pcs.
frozen green peas	100 g
frozen seafood cocktail	250 g
lemon juice	½ lemon
parsley	For decoration

1Send the pasta to cook in salted water. Cook according to package instructions, usually 8-10 minutes. That's exactly the amount of time it takes to cook seafood.
2Pour 2-3 tablespoons of olive oil into a hot saucepan or frying pan with high sides and add finely chopped garlic to fry.
3When the garlic is covered with a golden crust (after 1-2 minutes), add chili to it and fry for another minute.
4Wash the cherry tomatoes, cut them in half and add them to the frying pan with the garlic and chili. Stirring occasionally, wait until the tomatoes lighten slightly and the skins begin to come off (usually this takes 2-3 minutes) and pour the green peas into the frying pan.
5In about a minute it will melt, which means it’s time to pour in the seafood. There is no need to defrost them. As they begin to melt, the water will mix with the tomato juice and oil to form a lovely sauce that should begin to simmer.
6 Let it boil a little and remove from the heat. In total, after adding seafood, no more than 5-7 minutes should pass.
7When the pasta is ready, add 3-5 tablespoons of broth from the saucepan to the frying pan, and add all the pasta there.
8Add lemon juice, mix thoroughly and distribute among plates.
9Sprinkle with fresh, finely chopped parsley.

The simplest Italian salad is ideal for pasta - arugula or other greens + tomatoes + olive oil. This is about another 100-120 kcal, depending on the amount of oil.

Weekly menu

Most often, a 1300 calorie diet is followed for 1-2 weeks, so we will give an example of a weekly menu. If you plan to “sit” on the system for 14 days, after the first round you will need to repeat it. Days can be alternated.

1 day

Barley, fresh fruit,
Baked apple,
100 g of boiled meat and stewed vegetables, tea,
Cabbage salad + cucumbers,
Okroshka with chicken, half a glass of kefir.

2 days

200 g cottage cheese, tea,
Mandarin or orange
Stewed cabbage, turkey, egg,
Pumpkin and carrot juice,
Casserole with cottage cheese, grapefruit.

3 days

Buttered toast
Fresh apple,
Potatoes with ham, vegetables,
Orange or pear
Fish, pasta, compote.

4 days

Omelet 150 g, a glass of kefir,
Apple juice,
Steamed chop, rice porridge, coffee,
Banana or grapes
Beets, a block of cheese 50 g, tea.

5 days

Tea with honey, cottage cheese 100 g,
Toast with a glass of milk,
Vegetable soup, boiled chicken, tomato juice,
cucumbers,
Casserole with cottage cheese 200 g, grapefruit.

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6 days

Coffee, honey, oatmeal,
A piece of cheese, 200 g of kefir,
Cabbage, beef cutlet, tea,
Toast, freshly squeezed orange juice,
Stewed vegetables, compote.

7 days

Buckwheat, tea with milk,
Grapefruit or a couple of handfuls of cherries,
Asparagus with fish, coffee,
Yogurt 200 g,
Radish, tomato, pepper (you can make a salad), slice of cheese, glass of juice.

As you can see, the menu is balanced and varied - you won’t have to eat the same thing every day. Alcohol and any foods that are not in the diet should not be consumed.

The nutritionist compiled an ideal diet of 1300 calories. Detailed menu for 7 days

A balanced diet will allow you to feel great, be active and not gain weight. Are you ready to try?

Expert: Inna Zorina, certified nutritionist, weight loss specialist for women 40+, author of the book “Hormonal traps after 40. How to avoid them and maintain a healthy body.”

Calorie content 1300−1500 calories
Proteins - 30%
Fats - 20%
Carbohydrates - 50%

Day 1

7.00−9.00 Breakfast: buckwheat porridge (can be with fried vegetables) - 200 g.
11.00−12.00 Snack: seaweed salad (can be with egg, squid, vegetables) - 150 g.
14.00−15.00 Lunch : beetroot borscht in low-fat broth - 250 g, boiled lean meat - 50 g, sauerkraut - 150 g.
16.00−17.00 Afternoon snack : yogurt - 150 g.
19.00 Dinner: salmon or other fish baked in foil with vegetables - 250-300 g.
Before bed: kefir 2.5% - 250 ml.

Day 2

7.00−9.00 Breakfast: oatmeal with water 200 g + a piece of butter, tsp. honey, 1 tablespoon of raisins (20−30 g).
11.00−12.00 Snack: salad of beets, prunes, walnuts, seasoned with sour cream - 150 g.
14.00−15.00 Lunch: lean boiled meat - 100 g, vegetable stew - 200 g, vegetable salad (cucumber, cabbage, greens) - 150 g.
16.00−17.00 Afternoon snack: 30 g of cheese, green or herbal tea.
19.00 Dinner: chicken breast - 100 g, stewed or baked vegetables (broccoli, cauliflower) - 200 g.
Before bed: kefir, fermented baked milk or Varenets (fat content from 1 to 2.5%) - 250 ml.

Day 3

7.00−9.00 Breakfast : millet porridge with pumpkin (can be with raisins, dried apricots) - 200 g, a piece of butter.
11.00−12.00 Snack: fruit salad (2−3 types of fruit, dressed with a spoon of yogurt or sour cream) - 200 g.
14.00−15.00 Lunch: chicken breast - 100 g, boiled rice (preferably brown) - 150 g, vegetable salad - 200 g.
16.00−17.00 Afternoon snack: cottage cheese up to 5% fat - 150 g, 1 tbsp. l. sour cream (10−15%).
19.00 Dinner: Greek salad with low-fat cheese - 300 g.
Before bed : kefir - 250 ml. 1500 calorie diet. Delicious menu for 7 days

Day 4

7.00−9.00 Breakfast: omelet or scrambled eggs of 2 eggs, cucumber + greens.
11.00−12.00 Snack: green/herbal tea + sandwich with cheese or lightly salted fish (whole grain or yeast-free bread).
14.00−15.00 Lunch : mushroom soup - 300 g, vegetable salad (for example, Chinese cabbage, greens, cucumber, pumpkin seeds) - 150 g.
16.00−17.00 Afternoon snack : boiled beet salad with prunes and walnuts, 1 tsp. sour cream - 150 g.
1 9.00 Dinner: baked or steamed fish - 100 g, baked vegetables - 200 g.
Before bed: grapefruit.

Day 5

7.00−9.00 Breakfast: cottage cheese up to 5% fat with cinnamon, seasoned with yogurt or sour cream, you can add 1 tsp. honey - 200 g.
11.00−12.00 Snack: fruit - 250−300 g.
14.00−15.00 Lunch: lean boiled meat - 100 g, stewed vegetables - 200 g, vegetable salad - 200 g.
16.00−17.00 Afternoon snack: nuts (almonds, walnuts, pine nuts, cashews, hazelnuts - to choose from) 30−40 g.
19.00 Dinner: squid stewed in sour cream - 200 g, lettuce, Chinese cabbage - 50 g.
Before bed: orange.

Day 6

7.00−9.00 Breakfast: omelette with vegetables - 250 g.
11.00−12.00 Snack: dates 30−50 g, a cup of green or herbal tea.
14.00−15.00 Lunch: boiled beef - 100 g, stewed cabbage - 200 g, cucumber and celery salad - 150 g.
16.00−17.00 Afternoon snack: tomato salad with onions and red pepper, dressed with olive oil - 150 g.
19.00 Dinner: vegetables baked in the oven with chicken breast - 300 g.
Before bed: yogurt 1-3% fat without sweet fillers - 200 g.

Diet 1300 calories per day: nutrition rules

Eating 1300 calories a day requires certain features:

There should be 5 meals a day,
The volume of each serving is about 200 g, more is not advisable,
The consumption rate of pure water without gas is 1.5-3 liters per day, juices (natural), herbal infusions can also be drunk, but they should not replace water,
Consume slow carbohydrates (porridge, grain bread, potatoes) strictly before lunch - they are digested slowly, give the body a feeling of fullness for a long time,
Proteins - more easily digestible than slow carbohydrates - can be eaten at any time of the day, including in the evening,
Use nuts and olive oil as a source of healthy fats.
Fruits will give you vitamins and fiber.

Basic Rules

There are several rules that must be followed in the process of losing weight:

Transition to fractional meals . There should be 5 meals a day.
A serving should not weigh more than 250 g.
For a diet, it is best to choose simple recipes . At the same time, they should be free of spices so that there is no desire to eat more than required.
Fruits must be present in the diet . They contain fiber and essential vitamins.
It is best to move protein foods to the second half of the day, because such foods are absorbed faster in the body. It is recommended to consume carbohydrates in the first half of the day.
Drink at least 2 liters of water per day.

Calorie content of the diet
In addition, experts note that not everyone can immediately switch to a new diet . Therefore, they recommend soberly assessing the situation so as not to further harm the body.

If it is difficult to switch to a diet, you can gradually reduce the amount of food consumed to 1300 Kcal per day

According to reviews from people losing weight, this method really helps.

How to get out of a diet

Everyone knows that you can’t suddenly stop a diet. Losing extra pounds is only half the journey. The second part of losing weight is maintaining the result . It is necessary to exit the 1300 Kcal diet slowly, step by step. For example, for the first 3 weeks, increase the amount of food consumed by 50-100 Kcal. Over time, the body adapts to changes and a new diet.

The 1300 calorie diet is an effective method that helps you lose extra pounds quickly and permanently. All you need to lose weight is willpower, desire and low-calorie foods. The first days can be difficult. In any case, the diet will delight you with excellent results that everyone will envy.

You can learn more by watching the video:

Quitting the diet

Everyone who is losing weight knows that it is not enough to lose weight - you still need to keep it in place. A diet of 1300 calories per day is limited and requires a slow recovery. Calorie intake will need to be increased gradually - in the first days after the diet, add 100 calories, then 200, 300 and so on until you reach the usual 2200-2500. It is possible to remain at around 1300, but there is little point in this - the body will get used to the restrictions and will begin to spend energy less actively.

The result is that you will eat less, but you will stop losing weight, and with a sharp increase in caloric intake, you will also gain.

Detailed keto diet menu for a week for women

The first day

Let's start the first day of the diet with a soft-boiled or boiled egg, cheese (30 g) and sauerkraut (50 g).

You can eat an avocado for a snack.

Lunch can consist of a large portion of chicken soup with cauliflower florets (300 g).

Most often, the keto diet menu, which will definitely not be a discovery for women, includes soups for weight loss. Making such soups is not at all difficult. This can be seen in the example of the soup we offer for lunch. Cook the wings (or other parts of the chicken) in a bowl until cooked. After frying the onions and cauliflower florets in a frying pan, combine them with chicken and broth. All you have to do is make sure that the cabbage doesn’t overcook. Add your favorite greens. The aromatic and light soup should be allowed to stand for a quarter of an hour.

Dinner time: green olives with lettuce (130 g) - a great end to the first day.

Second day

The day starts with 2 scrambled eggs with homemade ham (30g).

For a snack, 30 g of nuts (any except cashews) will be enough.

Lunch time : small chicken breast (100 g) and vegetable salad (200 g in total).

It’s great if you have cheesecakes (2 pieces), fresh or stewed vegetables (200 g) for dinner

If the keto diet menu for the week includes cheesecakes, you should take into account some of the nuances of their preparation. Mix cottage cheese (380 g, it is better to take fat, at least 9%) with 2 eggs, 30 g coconut flour and 25 g psyllium. Instead of sugar, you can use any saxam, the amount depends on your preferences. It is better to bake such cheesecakes in the oven.

Day three

For breakfast, 180 g of vegetable salad and green tea will be enough.

If you feel hungry, you can eat one egg before lunch.

The reward for a light breakfast will be baked duck (110 g) for lunch and vegetable soup (270 g).

Do you like fish? For dinner, fried salmon (100 g), steamed broccoli (120 g) and you can drink a glass of fermented baked milk.

Day four

The first meal begins with cottage cheese (150 g), to which you can add sour cream and 10 g of berries.

Snack: sweet apple.

The main meal will consist of cabbage soup with pork broth (260 g) and rosehip tincture.

Green olives with lettuce (180 g) for dinner, boiled egg

Day five

Friday starts with 2 scrambled eggs, canned tuna salad, cucumber and green onions (130 g).

Snack: some raspberries, blackberries or blueberries

Mushroom puree soup with herbs (240 g) and sliced vegetables (bell pepper, cucumber, cabbage, lettuce) for lunch will further lift your mood.

Learning how to cook mushroom soup according to the keto diet menu is free and easy. Take mushrooms (450 g), onion, clove of garlic, celery root, chop and fry in a frying pan. Then add 700 ml of water, wait until it boils and cook for 15 minutes. When the celery becomes soft, the soup is ready. Add heavy cream (225 ml) to the soup and puree everything with a blender. Parsley adds flavor to this soup.

An equally healthy dinner: 180 g of boiled chicken, a portion of salad and a glass of kefir.

Day six

A good start to the weekend is a protein omelette of 2 eggs with cherry tomatoes, banana and green tea

Between meals you can eat a small piece of cheese. Just be sure to add butter.

The whole family will love brown rice for lunch, especially if you add boiled chicken (total 200 g), as well as a salad of arugula, cherry and mozzarella cheese (180 g). You can add cucumber.

A very simple dinner: vegetable stew and a glass of something fermented milk.