Diet for 1600 calories per day menu for a week for women

Nutritional features for 1600 calories per day

A woman’s body requires about 1800-2500 kcal per day (depending on height, weight, level of physical activity).
Reducing the calorie content of food leads to activation of the processes of glycogen breakdown and burning of fat reserves. At the same time, replacing sugar, fatty and fried foods with fresh vegetables, boiled meat and other healthy foods will improve digestion and accelerate metabolic processes.

Pros of the diet

This nutrition plan has a number of advantages:

1. The diet is easy to tolerate. The daily calorie content and volume of food is enough to not feel hungry during the day.
2. Weight loss products are easy to find at any time of the year.
3. The diet is balanced, so the body receives all the substances it needs.
4. The products can be used to prepare delicious meals for the whole family.

Principles of nutrition and diet planning

When switching to a new diet, it is better to follow the rules:

1. The daily amount of food should be divided into 5-6 meals.
2. It is important to maintain a drinking regime - the body should receive at least 2 liters of fluid per day.
3. Constantly alternate foods and dishes so that the body receives all the necessary nutrients, vitamins and minerals.
4. Limit the amount of salt in dishes, because... it retains water in the body, causing swelling. To improve the taste of your dishes, use herbs and spices.

When dieting, it is important to maintain a drinking regime.

Authorized Products

You can eat:

• fresh vegetables and fruits (raw, boiled, baked);
• cereals and porridges;
• durum wheat pasta;
• lean meats (poultry fillet, veal, rabbit meat, beef);
• lean fish;
• seafood;
• low-fat dairy and fermented milk products;
• honey;
• dried fruits.

You can eat cereals and porridges.

Not Recommended Products

You will have to exclude from the diet:

• fatty fish and meat;
• bread and any pastries made from white flour;
• sugar, sweets, candies, desserts;
• white rice, semolina porridge;
• mayonnaise and store-bought sauces;
• smoked meats;
• sausages and sausages;
• canned food;
• jams and preserves;
• fast food;
• chips and other snacks.

Sugar should be excluded from the diet.

How to replace unhealthy foods

Giving up habitual foods is difficult to bear psychologically. But if you replace unhealthy foods with healthy ones, the transition to a new menu will be easier.

Meal frequency

It is better to divide the daily amount of food into 5-6 meals - 3 main meals and 2-3 snacks. There should be at least 2.5-3 hours between meals. Eating small portions will help speed up metabolism, gradually reduce stomach volume, and relieve hunger.

The frequency of meals should be 5-6 times.

Distinctive feature of the diet

And one more subtlety. Most likely, the proposed diet differs from your usual diet not only in 5 meals, but also in the composition of the products and the method of their preparation. In fact, patients at a clinical nutrition clinic usually tolerate such a diet quite easily—complaints that someone is left hungry are rarely heard. At the same time, it is clear that people are not trying to flatter the doctor - they really feel good.

At home, few people manage to switch directly to such a diet. For everything to work out as planned, do not rush to start a new life tomorrow, in which there will be no place for old habits.

First, reduce the amount of sugar in your cup of tea or coffee. Then lightly under-salt the dishes - this will take a few more days. Then buy a steamer and reduce the calories in the recipes I suggest by eliminating fried foods; the set of products is the same, but there is much less fat. The next stage will be a complete abstinence from sweets.

A very telling name, in fact. And this is an incomparable plus. And now it has become fashionable to come up with some difficult to pronounce names, which do not reflect the essence in any way.

The secret to the 1600 calorie diet is based on the fundamental principle of any weight loss - the calories consumed should be less than those expended. Actually, if this condition is met, then your body will lose weight in any case, whether you want it or not.

The less you eat, the easier it is to burn calories. I think you will agree with me that losing 500 kilocalories through training is much easier than 3000.

Yes, you just have to work yourself to death to achieve such a result. It is much easier to just eat less and you will be happy.

To lose weight, it is recommended to divide the number of meals into 3-4 pieces. Well, I think it’s quite possible to do this. But on one of the nutrition blogs I came across information that you need to divide 1600 kilocalories into 5-6 meals. I’m wondering, how does he even imagine this?

If a person is a fruitarian with 5 years of experience and he can easily get through the day by eating 3 apples, then yes, there are no questions at all. But someone who has problems with excess weight a priori cannot be a fruitarian or a raw foodist, and therefore such divisions can be quite a difficult task for him.

Although nutritionists beat their chests, proving that it is better to eat little and often, in fact, this is not entirely true. It’s better to eat little and rarely - this option can really be called ideal.

Moreover, 1600 kcal is, in principle, the absolute norm for a healthy person. Our body is a very self-sufficient system that has the function of obtaining energy from alternative sources that have nothing to do with traditional food.

Therefore, it is not entirely appropriate to talk about diet, in the classical sense of the word. It would be ideal to consume no more than 1600 kcal on a regular basis. Thus, the body is not polluted, and there will be no problems with excess weight.

Breakfast options

The morning meal should be high enough in calories to provide the body with energy. But you shouldn’t consume simple sugars, because... this will cause your blood glucose levels to rise sharply and then quickly fall. Within an hour after a carbohydrate breakfast, a person will feel hungry again.

In the morning, it is better to give preference to protein products, vegetable fats and complex sugars, which are digested slowly.

Protein-carbohydrate

This breakfast is suitable for people leading an active lifestyle. If you train in the morning or your work involves physical activity, then it is better to include proteins (building blocks for muscles) and complex carbohydrates in the menu. Breakfast may consist of:

• buckwheat porridge cooked in water, boiled chicken breast and a small amount of fresh vegetables;
• oatmeal with dried fruits, steamed omelette made from egg whites (you can eat no more than 1 yolk per day);
• sandwiches made from rye bread with diet ham, fresh cucumbers and low-fat hard cheese.

A protein-carbohydrate breakfast consists of buckwheat porridge.
It is better to refuse fruits, sweets, and desserts.

Protein-fat

This type of breakfast is suitable for people who lead a sedentary lifestyle, as well as those who follow a low-carb diet. In the morning you can eat:

• fried eggs from 2 eggs and a salad of fresh vegetables, seasoned with vegetable oil;
• low-fat cottage cheese with any additives (dried fruits, nuts, yogurt are suitable).

Croque madame recipe

Croque Madame is a flavorful, crispy sandwich popular in France. To prepare 2 sandwiches you will need:

• 4 slices of bread made from rye or oatmeal;
• 4 tbsp. butter;
• 2 eggs;
• 4 slices low-fat cheese;
• 2 pieces of ham;
• greens (optional).

The Croque Madame is the most famous French sandwich.
2 tbsp. Spread butter on 2 pieces of bread. Place cheese and ham on top and cover with bread. Place the sandwiches in a preheated oven and bake until the bread is golden brown.

During this time, fry the fried eggs in the remaining butter. Place the eggs on top of the baked sandwiches.

Basic rules of proper nutrition

Diet is extremely important for losing weight.
It helps you become disciplined and selective when choosing foods. The main condition is that this mode is comfortable for you. Why do you think people quit strict diets? Because they are inconvenient. An adequate calorie deficit and a comfortable diet consisting of your favorite healthy foods are the most successful weight loss strategy. The distribution of foods throughout the day should be convenient for you, but the calorie deficit must be maintained. The optimal period of time between meals is 3-4 hours.

If you have a lot of excess weight and your calorie deficit exceeds 1500 kcal, then the best option would be split meals 5-6 times a day. If you are not overweight and your caloric deficit is below 1500 calories, then consider eating 3-4 times a day.

People who are overweight often have increased insulin secretion and difficulty controlling their appetite. therefore, they will benefit more from fractional meals. It will allow you to divide your daily caloric intake into a large number of meals, thereby maintaining satiety, normal sugar levels and avoiding overeating. But splitting 1300-1400 calories into 5-6 meals and eating in tiny portions will not be easy.

Breakfast sets the tone for the whole day. After a long period of overnight hunger, the body needs nutrients. Having the right breakfast helps control your appetite throughout the day. At night, the body reduces insulin secretion, and now imagine what will happen if you eat a large portion of carbohydrates in the morning - a high glycemic load, a rapid rise in blood sugar, a surge in insulin. The slower carbohydrates are digested, the smaller the sugar spike will be. Protein, fats and fiber help slow down the absorption of carbohydrates.

Therefore, protein must be present in breakfast - at least 20 g. This is also due to the fact that the last meal of protein food was yesterday. When the body does not receive “building material” for a long time, it begins to use internal reserves - to destroy its own muscles.

A complete breakfast can be protein-carbohydrate or protein-fat. A protein-carbohydrate breakfast is suitable for people who are most active in the first half of the day. They work in mobile work or train. A protein-fat breakfast is suitable for people who are not used to eating in the morning, follow a low-carbohydrate diet, or are inactive in the morning.

10 minutes after breakfast you need to take vitamins and a fish oil supplement.

The purpose of snacking is to maintain moderate blood sugar levels and avoid overeating and discomfort. It should include proteins and fiber-rich carbohydrates.

Lunch is the largest meal of the day. By lunchtime you've already worked up an appetite, so the main task is not to overeat and ensure long-term satiety. For it, choose complex carbohydrates, proteins and vegetables. If you eat first courses, then consider the amount of carbohydrates in them. For example, pureed pea soup contains much more carbohydrates than light vegetable soup without potatoes.

With the first course:

• Pea soup, skinless chicken drumstick. fresh vegetable salad with butter;
• Borscht with potatoes, toast made from bran or whole grain bread, vegetable stew with lean meat.

Without first course:

• Brown rice with chicken and vegetables;
• Buckwheat porridge with baked lean fish and vegetable salad;
• Durum wheat pasta with lean meat and fresh vegetables.

Most people exercise after work, but not everyone has time to eat before training and make the big mistake of going to the gym hungry. Fatigue accumulated during the day and low blood sugar levels due to a long period without food will not allow you to carry out an intensive exercise.

If you can eat normally in 1.5 hours:

• Baked potatoes and baked lean fish with vegetables;
• Sandwich made from whole grain or bran bread with chicken fillet and herbs.

After training, you need to eat within an hour. If you are going straight home, then just having dinner is enough, but if after training you have some meetings and the next meal will not take place soon, then you should drink a portion of protein. You will satisfy physiological hunger and create favorable conditions for muscle recovery.

The ideal dinner is light, since most people are inactive in the evenings and spend them at home. An exception may be people who have a light dinner that makes them wake up at night and sweep away the entire contents of the refrigerator. For such people, nutritionists recommend having a light breakfast and a hearty dinner within the daily caloric intake. The composition of a standard dinner is protein and carbohydrates from vegetables.

• Baked fish of moderate fat content and blanched vegetables;
• Stewed liver and stewed vegetables with butter;
• Omelette and vegetable salad.

The last meal should take place no later than two hours before bedtime. Choose light, protein-rich foods. Fermented milk products are ideal for a late snack; they will take care of your muscles and intestinal microflora during night hunger.

Let's look at what a 1500 calorie diet might look like. You can adjust it according to your caloric and nutritional needs.

Total: 1568 calories, 131 g protein, 56 g fat, 142 g carbohydrates.

Please note that a small portion of protein is present in each meal. Protein has a high thermic effect - during digestion you spend up to 20% of its calorie content. It slows down the absorption of carbohydrates, prevents spikes in blood sugar and helps control the feeling of fullness.

You can adjust examples of meals and the final menu to suit your needs in your Personal Account. All you have to do is choose your favorite healthy foods and appropriate portion sizes.

The minimum daily calorie intake for adults is 1200 calories. However, when doing physical labor or sports, this figure increases sharply and amounts to 1500 calories or more. Thus, a balanced menu of 1300 calories will be the golden mean.

The main condition is to find the right balance with kbju. It is the clear distribution of the main groups of elements that is the key to the success of any balanced diet.

Kbju is a generally accepted formulation of the main elements (calories, proteins, fats, carbohydrates) when compiling a pp menu.

Norm and formula

Balancing kbju is strictly individual and is developed directly for a specific person.

Factors influencing the calculation:

• Sex differences;
• Age category;
• Lifestyle at the time of counting;
• The goal, that is, what you are trying to achieve - losing weight, gaining weight or maintaining it;
• Human metabolism.

Next, the calculation formula is used. There is no strictly defined formula, so nutritionists use the most effective ones, based on the above characteristics.

We will use a formula that is generally accepted by many nutritionists from different countries.

Calculation formula for women:

9.99 x exact weight in kg 6.25 x exact height in cm –4.92 x full age in years – 161

Calculation formula for men:

9.99 x exact weight in kg 6.25 x exact height in cm – 4.92 x full height in years 5

We get a strictly defined figure, these are the calories that you spend every day, even if you just lie on the couch and sometimes move your arm or leg.

Next, you should multiply the resulting amount by KA (activity coefficient).

The coefficient directly depends on lifestyle:

• Absolutely passive image or permanently sedentary work, no sports, KA is 1.2;
• Light physical activity twice a week, KA is 1.4;
• If you are on the move or visit the gym 3-5 times, then KA is 1.46;
• Full-time classes in the gym 5 times a week – 1.55;
• Daily sports activities – 1.63;
• Exercising twice a day, throughout the week – 1.72;
• Work associated with constant physical activity, or playing sports with full effort twice a day – 1.9.

1337 x 1.4 = 1872 kilocalories (kcal).

This is exactly the amount of food my body needs to constantly maintain weight.

To gradually lose weight, you need to subtract ten percent, and to gain weight, add it accordingly.

1872 – 10% = 1685 kcal. For weight loss.

1872 10% = 2059 kcal. For recruitment.

You can increase the percentage for faster results. However, in this case, the body will be subject to severe stress, and this can lead to undesirable consequences.

It is extremely difficult to absolutely maintain these numbers, so they resort to a “calorie corridor.” The minimum limit of which drops to 250 kcal, and the maximum rises to 100 kcal.

Calculate your ideal weight

There are a number of mandatory rules to ensure that food not only tastes good, but also brings maximum benefits.

1. Meals should be eaten five times a day.
2. The dish should not exceed 250 g.
3. Water should be consumed up to three liters; juice, tea and coffee are not a substitute.
4. Carbohydrates are consumed in the first half of the day, as they are absorbed over a long period of time.
5. Protein, on the contrary, is absorbed quickly, and therefore it should be transferred to the second half of the day.
6. An excellent source of fats are nuts.
7. Fiber, as well as essential vitamins, can be found in fruits.

Anyone who has taken a weight loss course knows very well that losing extra pounds is only half the battle. The second part is to hold the resulting mass.

You should come out of the 1300 calorie diet slowly, one might say in stages.

There is no point in constantly being at this mark. The fact is that over time, the body adapts to your diet and the weight loss effect will disappear.

Basic diet

What can you eat for a snack?

2 hours after breakfast you can have a snack. This will help maintain stable blood glucose levels. It is recommended to eat light meals for lunch. Suitable:

• bran bread with soft curd cheese;
• cottage cheese with fresh berries;
• salad of fresh vegetables, herbs and baked chicken.

Banana and strawberry smoothie recipe

To prepare a nutritious drink you need:

• 1 banana;
• 200 g strawberries;
• ½ cup low-fat milk;
• 1 tsp honey

A smoothie can be made from banana and strawberries.
Peel and cut the banana. Wash the strawberries and remove the stems. Place all products in a blender and blend for 3-4 minutes.

Breakfast

Croque madame

Croque, from the French croquer, to crunch, hints to us that our quick culinary masterpiece needs to be thoroughly fried. There is also a croque monsieur. It’s easy to distinguish them: “Madame” differs from Monsieur in just one ingredient: egg .

KBJU per serving (200 g) : 426 kcal/24 g. protein/19 gr. fat/36.8 g. carbohydrates

Ingredients for 2 servings : - 4 pieces of bread (weight of 1 piece ≈ 30 g) - 2 slices of ham (weight of 1 slice ≈ 25 g) - 10 g. butter - 1 tsp. mustard - 2 tbsp. l. milk - 1 tbsp. wheat flour - 10 gr. parmesan or any other hard cheese - 2 eggs

What should lunch be like?

Lunch is the main and most high-calorie meal of the day. Along with the meals, the body should receive at least 25-30 g of protein, as well as 40 g of carbohydrates and 15 g of fat.

With the first course

If you prefer soups, then lunch might look like this:

• lean borscht with potatoes, boiled lean meat, grilled vegetables;
• broccoli puree soup, baked chicken thigh (without skin), vegetable salad.

Lunch may consist of lean borscht.

Soups normalize the functioning of the digestive tract and prevent constipation.

No first course

Lunch does not have to include a first course. The menu might look like this:

• durum wheat pasta, boiled beef, vegetables (sweet peppers, tomatoes);
• brown rice stewed with vegetables, baked chicken fillet;
• buckwheat porridge, boiled fish, fresh cabbage salad with carrots.

Recipe for creamy pumpkin soup with ginger

To prepare a hearty dish you will need:

• 0.5 kg pumpkin pulp;
• 1 carrot;
• 1 onion;
• 30 g ginger root;
• spices to taste.

Creamy pumpkin soup is a very tasty and healthy delicacy.
Chop the onion and carrots, place in a thick-bottomed pan, add olive oil and fry. After this, add the pumpkin pulp cut into small pieces to the vegetables, add 2 cups of water and cook for 20 minutes.

At the end, add grated ginger root to the soup and bring to a boil. Puree the cooled dish.

Advantages and disadvantages

As you can see, the diet is quite strictly limited. It is not dangerous for the body for several months, but psychologically it is difficult to withstand all this, especially since many, against the backdrop of such restrictions, will also need additional fasting days; meat, curd, dairy, fruit. There should be no more than 1-2 such fastings per week.

Protein fasting days are most easily tolerated, since proteins quickly cause a feeling of fullness. If hunger is completely unbearable, you can add 1-2 glasses of low-fat kefir to your diet. For a meat fasting day, you need to cook 400 g of lean beef. The piece is divided into 5 servings (5 meals a day and remains 5 meals a day during fasting days).

You can eat them with raw vegetables (cucumbers, tomatoes, lettuce, cabbage). Coffee with milk or tea, preferably green, as well as rosehip decoction are allowed. Together with regular (necessarily boiled!) water, you need to drink 1.5-2 liters of liquid per day. Instead of meat, you can cook lean fish (tilapia, pike perch, cod, haddock).

On curd fasting days, you can combine cottage cheese with fruits and vegetables, so it is eaten not only in its natural form, but also casseroles are made - curd-vegetable and curd-fruit (sugar and salt are not added to casseroles). In total, you need to eat 500 g of low-fat cottage cheese (2-5%) in 5 doses per day. It is not forbidden to drink it with kefir - no more than 2 glasses during the day. Tea, rose hip decoction and plain boiled water are also allowed.

Meat and cottage cheese fasting days are contraindicated for people suffering from kidney disease, gout, and severe vascular and liver pathology. They are not indicated if you are prone to constipation.

During the kefir fasting day, drink 1.5 liters of low-fat kefir. They are already divided into 6 doses, since if you drink more than 250 g of kefir at a time, this can negatively affect the state of digestion. In addition, such unloading is not indicated for those with intolerance to cow's milk.

Fruit and vegetable fasting days are up to 1.5-2 kg of fruits and vegetables in various forms. Vegetable salads can be lightly seasoned with vegetable oil. Freshly squeezed fruit juices recommended by some authors are fraught with the danger of going overboard on calories and carbohydrates, since the concentration of all nutrients in them is much higher than in whole fruits.

In addition, such juices are almost devoid of fiber, which sharply reduces their biological value. It is better to give preference to whole fruits - they are tasty, healthy, and simple (no need to bother with a juicer). When carrying out fruit fasting days, you can drink rosehip decoction, boiled water, weak tea, preferably green.

Surprisingly, I could not find the advantages and disadvantages of this diet anywhere. Either the authors are simply poorly informed about nutrition, or they simply forgot to mention it. However, I think it’s important to cover the pros and cons.” This is necessary in order to eliminate all possible side effects.

Advantages

I have already, to some extent, covered them in the previous section. The less food we consume, the less our body spends its strength and energy on processing it. Sounds a little paradoxical, doesn't it?

After all, food, in theory, should give us energy, but not the other way around. But, unfortunately, this is yet another misconception into which we have been led by means of mass zombification (that’s what I call them).

As I said, our body can receive energy from alternative sources. For example, air may well become such a source. Thus, without wasting our energy on digesting food, we get more free energy for our own use.

The result is a good mood, vitality and unrealistic motivation to create and create. Yes, this is how seemingly ordinary food affects us.

Flaws

The fact is that the body of a modern person is very polluted. We are talking, first of all, about impurities and toxins. Unfortunately, there are so many of them that due to the sudden start of the purification process, there is a risk of simply “choking” in your own waste.

It is necessary to systematically reduce the amount of food consumed and only then can adequate results be obtained.

Afternoon snack

An afternoon snack can consist of carbohydrates and proteins, but it is better to choose quickly digestible foods. Suitable:

• cottage cheese, kefir, fermented baked milk;
• fruit or vegetable salads;
• PP desserts.

Orange brownies with walnuts

To prepare a fragrant dessert you need:

• 1 orange;
• 200 g wheat flour;
• 60 g brown sugar;
• 2 chicken eggs;
• 200 g walnuts;
• 100 g butter;
• 60 g milk chocolate;
• 10 g baking powder for dough.

Orange brownies with walnuts are a delicious dessert.
Grind the nuts in a blender, grate the orange zest. Place butter and sugar in a saucepan, add orange juice and keep on heat until all ingredients are completely dissolved.

Mix flour with orange zest, add nuts, chocolate broken into small pieces, baking powder. Pour melted butter into the mixture and stir.

Place the resulting dough into a baking dish and place in the oven.

Sunday

Number of kilocalories: 1646 kcal

Breakfast

• Strawberries – 100 g
• Yogurt without additives – 300 g
• Honey – 10 g

Finely chop the strawberries and mix with yogurt, add honey.

Snack

• Pear – 200 g
• Honey – 20 g
• Walnuts – 30 g

Cut the pears into halves, scoop out the pulp with a spoon and mix with nuts and honey. Bake in the oven for 10 minutes. Serve with black or green tea.

• Spaghetti – 100 g
• Tuna in its own juice – 100 g
• Green peas – 100 g
• Olive oil – 10 g

Boil spaghetti, mix with tuna and peas, add oil.

Snack

• Yogurt without additives – 150 g
• Apple – 100 g

Eat alone or mix yogurt with chopped apple.

We have specially compiled for you a delicious food menu for weight loss of 1600 calories! So you can see that you don’t have to choke on rice and chicken breast boiled in 3 waters in order to lose weight.

The main thing is your comfort, variety of nutrition and good health!

What should dinner be like?

In the evening, it is better to give preference to light, protein foods and foods rich in fiber. People are often less physically active in the afternoon. If you eat simple sugars and fats, your body will not have time to use up energy. Dinner may consist of:

• chicken liver stewed with vegetables;
• steam omelette and vegetable salad;
• fish baked in foil.

Omelette with tomatoes

To prepare dinner you need:

• 3 eggs;
• 1 tomato;
• 20 ml milk.

Omelette with tomatoes is a tasty and bright dish.
Break the eggs into a deep bowl, add milk, pepper, spices, herbs. Scald the tomato with boiling water and remove the skin. Chop the tomato, transfer to a heated frying pan, pour in the egg mixture and cook, stirring constantly.

What to eat before bed and examples of late-night snacks

If you are hungry after dinner, it is better to have another snack. Light, low-calorie protein foods are suitable:

• 150 g cottage cheese;
• 250 ml low-fat Greek yogurt;
• a glass of low-fat kefir.

You can add cinnamon, vanilla, fresh herbs, 1 tbsp to the dish. bran. But it is better to avoid fruits, honey and other sweeteners in the evening.

Diet before and after training

It is recommended to eat 1.5 hours before intense exercise, because...
the body will need energy to be active. If possible, then 30 minutes before training you should have a protein bar or any fruit. It is not recommended to overeat before going to the gym, because... this will create additional stress on the heart, and a full stomach will create discomfort during movements.

After your workout, you can drink a protein shake.

1 hour after training you can have lunch or dinner. If you don’t have time for a full meal, then a cocktail of protein powder, milk and bananas will do - it will satisfy the city and provide the body with proteins to restore muscle tissue.

Examples of dishes

Before training you can eat:

• boiled potatoes in their jackets, lean fish baked with vegetables;
• sandwich made from whole grain bread with ham, cheese and fresh herbs.

1600 calorie daily diet option

The daily menu might look like this:

• in the morning: 50 g of oatmeal in water, an omelette of 3 egg whites with 3 tbsp. milk, a handful of raisins;
• lunch: 100 g low-fat cottage cheese, 1 orange;
• lunch: 150 g buckwheat, 120 g cucumber and onion salad, 1 baked chicken drumstick;
• snack (1.5 hours before training): a sandwich of whole grain bread with chicken fillet and tomatoes;
• dinner (1 hour after training): 150 g of stewed cabbage with mushrooms, 120 g of baked pollock fillet;
• before bed: 250 ml of kefir.

For breakfast you can eat oatmeal with water.

Recipes for a 1600 kcal diet

Allowed products can be used to prepare simple dishes.

Homemade granola

For homemade granola you will need:

• 2 cups oatmeal;
• 2 tbsp. honey;
• 2 tbsp. vegetable oil;
• 200 ml orange juice;
• 1 cup nuts (any);
• cinnamon and other spices to taste.

Granola is made from nuts.
In a bowl, mix honey, oil, fruit juice and spices. Heat the mixture over fire. When all the ingredients have dissolved, pour nuts and oatmeal into the liquid. Place the resulting mass on a baking sheet and dry in the oven for 30 minutes.

Fish stewed with vegetables

Wash the pollock or hake fillet, place in a saucepan and add 2 cups of water. Add chopped carrots and onions. Keep on low heat until fully cooked. At the end, you can add chopped tomato pulp (without skin).

Peppers stuffed with rice and chicken breast

For the dish you need:

• bell pepper;
• rice;
• chicken fillet;
• spices.

Peppers stuffed with rice and chicken breast - a delicious recipe.
Core the pepper. Cook the rice until half cooked, then mix with chopped boiled/baked chicken fillet. Add spices and stir. Stuff the peppers with rice and meat mixture and bake in the oven.

Turkey fillet stewed with bell peppers, onions, carrots and buckwheat

Grind the carrots and onions on a grater, then fry the vegetables in a deep saucepan. Add turkey pieces and diced pepper there. As soon as the meat turns white, add 1 cup of buckwheat to the mixture and pour 2 cups of water. Simmer the dish over low heat for 20 minutes.

Beetroot

Grate the carrots and beets on a medium grater, chop the onion. Transfer the vegetables to pre-prepared chicken broth and cook until fully cooked. Before use, you can add low-fat sour cream to the soup.

Beetroot soup is a delicious rich soup made from fresh vegetables.

Salmon with vegetables in the oven

Rinse the salmon fillet, remove the bones, rub with spices and sprinkle with lemon juice. Peel and cut bell peppers, carrots, potatoes, and onions into cubes. Place the fish and vegetables in foil, wrap and bake in the oven.

Snack

If you are prone to breakdowns and gluttons, then be sure to include snacks in your diet for any amount of calories!

Banana and strawberry smoothie

KBJU (per serving) : 144 kcal/6.1 g. protein/0.6 g. fat/27 gr. carbohydrates

Ingredients for two servings:

- 2 ripe bananas - 100 gr. frozen strawberries - 300 ml milk 0.5% (can be replaced with protein)

Preparation :

Well, anyone can handle this! Place the milk/protein, bananas and strawberries in a blender and blend. All is ready!

Creamy pumpkin soup with ginger

KBJU (one serving 650 g) : 283.5 kcal/19.5 g. protein/15 gr. fat/15.6 gr. carbohydrates

Ingredients for 4 large servings:

- 1 kg pumpkin - 1.5 liters of chicken broth - 24 gr. ginger root - 75 gr. onions - 10 gr. garlic - 20 gr. cilantro - 5 gr. olive oil - 40 ml milk 0.5%

Preparation:

Peel the pumpkin, onion and garlic and cut into cubes. Pour a little olive oil into a thick-bottomed pan, add onion, garlic, ginger and cilantro and fry until the onion turns golden. Then put the pumpkin there and simmer everything together until the pumpkin becomes soft.

Arm yourself with a blender and, adding broth with a ladle, slowly turn the vegetables into cream soup. Heat the soup, but do not bring it to a boil. It’s very tasty to eat this soup with croutons, but we didn’t take their calorie content into account.

Results and reviews

Alisa, 26 years old, Moscow: “I used the diet not to lose weight, but to maintain weight within normal limits.
But in 3 weeks I managed to get rid of 4 kg. I trained 2-3 times a week, drinking protein shakes before going to the gym and immediately after. After switching to PP, my health improved, my skin cleared up, and my nails became stronger.” Ekaterina, 38 years old, Tver: “For many years I tried different express diets, but the lost weight always came back. Therefore, I decided to reduce the calorie content of food to 1600. In the first 2 weeks I lost 4 kg, then the weight came off more slowly. But I got so used to the PP diet that even after leaving the diet, I continue to prepare healthy meals and eat 5-6 times a day.”

Who is the 1600-1700 kcal menu suitable for?

A menu for 1600-1700 kcal is not as popular as a diet for 1200, for example. There are several reasons, but the main one is that not everyone will be able to lose weight on this amount of calories, especially for women.

Who exactly is this diet suitable for :

• those who are initially very overweight;
• people who lead a very active lifestyle;
• gym lovers.

You can calculate KBJU for yourself using special formulas, they are described in this article.

And there is one more reason: many, having calculated that they need to lose weight on a caloric intake of 1600 kcal, are simply afraid that it will not work. Don’t be afraid! If everything is normal with your hormones, then weight loss is guaranteed! But if you eat without meeting your quota, you will simply kill your metabolism. And all the lost kilograms will come back after a short time.

I myself often stick to a diet of 1600-1700 kcal. Therefore, the benefits in practice:

1. not hungry from the word “at all” - it’s simply impossible to get hungry while eating a lot of varied food 5-6 times a day;
2. there is no need to sharply cut down on the fats that the female body needs so much - there are enough calories for everything! Let me explain - if with a diet of 1200 it is desirable to exclude fatty fish, nuts, cheeses, since you simply won’t fit into this figure, then with 1600 kcal there is no need to do this;
3. the variety of recipes is incredible - you can even pamper yourself with desserts;
4. The food is quite affordable - all products are available!

If a menu of 1600 calories per day for weight loss is suitable for you, then you can reduce weight by at least 3-4 kg per month (if your initial body weight is very high, then the plumb line will be greater)! And this is not due to the muscles, it is the fat that will go away.