Menu for 800 kcal per day: recipes for a week from simple products

800 calorie diet requirements

With a human daily requirement of 1200 kilocalories, this program involves reducing the total calorie intake to 800 per day. Such an extreme jump forces the body to look for energy reserves in the cells, thereby eliminating the fat layer.

Thanks to the complexity of the diet, the diet does not deplete muscles, provides the necessary supply of vitamins and mineral salts, and accelerates metabolism.

The second important aspect of the technique is alternating protein and carbohydrate foods throughout the day, consuming a large amount of fiber from fresh vegetables and fruits.

Nutritionists recommend adhering to a healthy diet consisting of acceptable components specifically for this program, but someone losing weight can independently plan a menu based on their eating habits, preferences, and capabilities.

The weight loss complex does not cause glucose hunger, which reduces the risk of failure.

Average weight loss excluding strength training is 2 kg per week. The optimal duration is 14-16 days. Low-carb methods are used as cleansing and fasting days.

How to calculate calorie content yourself

Formulas have been developed to help calculate the calorie content of consumed foods. In order for the calculations to be accurate, it is necessary to take into account weight, age, and gender.

The following formula has been developed for women:

• from 18 to 30 years: (B x 0.062 + 2.036) x 240;
• from 31 to 60 years: (B x 0.034 + 3.54) x 240;
• from 61 years old: (B x 0.04 + 2.75) x 240.

For men:

• from 18 to 30 years: (B x 0.063 + 2.9) x 240;
• from 31 to 60 years: (B x 0.05 + 3.65) x 240;
• from 61 years old: (B x 0.05 + 2.46) x 240.

B is the weight in kg.

List of Accepted Products

An unequivocal ban is imposed on flour products, alcohol, sugar, pork (and other fatty meats), butter and dairy products with a high proportion of fat.

In all other respects, it is important to adhere to the same rule: more proteins, carbohydrates for breakfast, fiber throughout the day.

The daily diet consists of 3 meals (with a calorie ratio of 250:300:250) or 5 (300:50:250:50:150). You cannot eat 3 hours before bedtime. During the day, drink 1.5 liters of clean water. The components are boiled, stewed or steamed.

Be sure to read: Calorie diet for weight loss: menu for every day, diet for 7,14 and 30 days, table

Protein products

Even when planning a carbohydrate day, it is better to leave dinner with protein and use plant foods with a high protein content.

Allowed to enable:

• lean meat (rabbit, chicken, turkey, beef);
• eggs (chicken, quail);
• dairy products (kefir 0.5-2%, cottage cheese up to 9%, pasteurized milk, low-fat hard and soft cheese).

A separate layer of protein components is seafood: fresh fish, squid, shrimp. Among plant proteins, legumes (beans, peas, lentils, chickpeas), buckwheat, and nuts are distinguished.

Carbohydrate products

You need to be careful with the carbohydrate part.

Simple carbohydrates quickly break down and are transformed into fat reserves. Complex ones - nourish the brain, give energy, build cells. Such products are better absorbed in the first half of the day. A good start would be a breakfast of cereals (oatmeal, buckwheat, rice, semolina, barley), fruits, bran.

Vegetables allowed:

• cucumbers;
• tomatoes;
• cabbage;
• broccoli;
• green beans;
• asparagus;
• mushrooms;
• beet;
• carrot;
• sweet potatoes and potatoes;
• onion.

To get the required amount of fiber, it is important to eat a lot of fresh fruits and berries (apples, plums, apricots, currants, cherries, grapefruits, oranges, lemons).

are prohibited , bananas are limited. Bread is replaced with dietary waffles and crispbread. Black and bran, gluten-free toast is allowed.

Quitting the diet

You need to return to a normal diet gradually to avoid unnecessary stress on the body. The calorie content of the daily menu should be increased by 50-100 kcal per day. Thus, the total time to exit the diet will be 12-17 days.

Prohibited foods should also be introduced into the diet gradually. In the first days after the diet, you can eat butter, beef, and fatty fish in small quantities.

It is better to return high-calorie foods with a high glycemic index (cakes and other sweet pastries, alcoholic drinks, fried potatoes, etc.) to the diet after the results have been consolidated.

How to save your results

To maintain the effect obtained from the diet, you should adhere to the following rules:

• monitor the total calorie content of the daily menu and try to ensure that it does not exceed 1500-2500 kcal, depending on gender, age and level of physical activity;
• create a diet in accordance with the principles of proper nutrition, consume more foods rich in nutrients, vitamins and minerals;
• lead an active lifestyle, perform a set of exercises every day;
• give up fast food and processed foods, minimize the amount of fried, fatty, and sweet foods in your diet;
• regularly hold fasting days and adhere to a diet.

An 800 kcal diet will help you quickly lose weight, but you can maintain it for a long time only by constantly following the rules of nutritional diet and adhering to a healthy lifestyle.

The best diet recipes

Dietary dishes consist of low-calorie ingredients with a low percentage of fat, prepared using light heat treatment (boiling, steaming, stewing, baking).

They include the required amount of microelements and vitamins, quickly fill you up and provide a supply of energy.

Second courses

These can be compound recipes from several ingredients or individual meat and fish preparations. You can calculate the calories of a finished portion in special applications, summing up the nutritional value of individual components, taking into account the degree of boiling.

Cabbage plants

To prepare you will need:

• 500-600 grams of shredded white cabbage;
• a glass of semolina;
• 2 eggs;
• finely chopped onion and carrots.

Preparation:

1. The ingredients are mixed in a separate container, dense cutlets are formed and laid out on a baking sheet lined with parchment.
2. The cabbage pancakes are placed in a preheated oven for 15-20 minutes.
3. Place the finished meatballs in a fireproof container, pour in tomato paste and simmer over medium heat for 10 minutes. Calorie content per 100 g – 120-160 kcal.

Be sure to read: Menu for 1000 kcal per day: how much weight can you lose in a week?

Omelette in a bag

Omelette in a bag
Ingredients:

• 2 eggs;
• 1 bell pepper;
• 2 tomatoes;
• 100 ml milk;
• 2 tbsp. l. bran

Preparation:

1. A mixture of 2 beaten eggs, chopped peppers, tomatoes, 100 ml of milk, bran is poured into two clean plastic bags or a glass jar.
2. Add enough water to the pan so that it covers the future omelette, put it on the fire, lower the prepared bag, and cook until fully cooked (after boiling - 10-15 minutes).
3. The water is drained, the bag is cut and the resulting dish is cooled. Decorate with herbs and sprinkle with cheese.

There are several variations of preparing this omelet. The fastest way is to microwave the egg mixture for 7-10 minutes.

Salads and side dishes

A low-calorie but satisfying side dish would be a vegetable stew in a slow cooker.
You can experiment endlessly with fresh salads. Vegetables are best suited for this technique: Chinese cabbage, tomato, cucumber; radishes, green onions; raw carrots, boiled beets, raisins. Vegetables can be mixed in any variation, seasoned with natural yogurt, lemon juice, olive oil.

A “Greek” salad, including diced bell peppers, tomatoes, cucumbers, feta cheese, olives, vegetable oil and herbs, will also be useful. From nutritious hot salads: boiled chicken breast, iceberg leaves, corn and lemon juice.

A low-calorie but satisfying side dish will be vegetable stew in a slow cooker. To prepare it, seasonal fruits are taken: cabbage, beets, carrots, zucchini, eggplants, tomatoes, asparagus.

The chopped components are simultaneously sent to the multicooker container, seasoned with vegetable oil and tomato paste, set to frying mode and simmered until fully cooked. Nutritional value – 90-120 kcal per 100 g.

Desserts and sweets

In order not to break down, it is better to periodically treat yourself to tasty and healthy bonuses. Sweets should be homemade, this is the only way to find out the exact calorie content and composition.

For ready-made products, 80% dark chocolate, kozinaki, dried fruits and sugar-free marshmallows are suitable. A traditional dietary dish is cottage cheese casserole.

Be sure to read: 500 kcal per day: menu with recipes, nutritional features, food list

For the holiday table, you can prepare curd mousse with a calorie content of 115 kcal.

Curd mousse with calorie content 115 kcal

Ingredients:

• cottage cheese – 200 g;
• honey – 50 g;
• egg – 2 pcs.;
• gelatin

Preparation:

1. Cottage cheese and honey are ground in a blender.
2. Gelatin is diluted, after swelling, poured into the mixture and mixed.
3. Separately, beat 2 egg whites to thick, hard peaks, mix the resulting masses and distribute them into silicone molds.
4. Overnight the dish turns into a beautiful jelly dessert.

Diet menu for one day

According to the program, you can eat any food, so in order to fit into the restrictions, you should simply reduce the amount of food. But noticeable results with subsequent preservation can be obtained only by adhering to a healthy diet menu.

Fatty and fried foods, spices, ketchup and mayonnaise, cakes and other confectionery products, smoked and salty foods are excluded.

Menu for the day:

• Breakfast: milk rice porridge (200 g) with a teaspoon of honey, green apple – 320 kcal.
• Lunch: 5 dates – 200 kcal.
• Lunch: lobio of red beans, carrots, tomato with pepper and dill (100 g) – 150 kcal;
• Afternoon snack: banana – 100 kcal;
• Dinner: a glass of 0% kefir (250 g) with cinnamon and grated ginger – 40 kcal.

The daily total is 810 kilocalories.

How many calories can you burn during sports activities?

1. An hour of intense swimming can burn 500 calories.
2. 60 minutes of intense running - 600 calories.
3. When walking fast - up to 400 calories.
4. During dance classes - 250 calories.
5. When doing yoga - 300 calories.
6. If you ride a bike, you can lose from 250 to 500 calories.

Of course, these are statistical data, and you need to focus on your health status and the efforts made, which will allow you to lose weight without harm to your health! The data error may vary within 100 Kcal.

Menu for 7 days

It is more convenient to stick to a diet when an action plan for the next few days has been drawn up. This makes it easier to plan your shopping schedule, and there is less chance of having an extra snack.

For this technique, there are no strict restrictions on the choice of products, but by adhering to a healthy diet, it is easier to achieve your goal.

In addition, when you leave, it will be easier to switch to a normal diet, which will not bring extra pounds.

Contraindications for the 800 calorie diet

The weight loss complex is designed for a strong body without chronic diseases and eating disorders. Due to the extreme reduction in daily kilocalorie intake, cells literally starve and become depleted, eating themselves.

Therefore, the following method is prohibited:

• people with gastrointestinal problems;
• with kidney, liver or heart failure;
• for anemia, hypotension, anorexia;
• pregnant women and women during lactation;
• girls under 18 years of age (when the body has not yet formed).

Advantages and disadvantages of the technique

Such a nutrition plan is dangerous for those who are used to working more than 8 hours, professional athletes or amateurs with daily strength loads.

During the program, it is better to give up alcohol and bad habits, establish a sleep schedule, and get plenty of rest. An 800 kcal diet is not suitable for men. Their daily intake is higher than that of women, so the minimum amount is 1000-1200 kilocalories.

The program is completed in case of any ailments, hungry fainting, dizziness, lack of concentration, a sharp drop in temperature and blood pressure.

How many calories do you need to eat to lose weight?

A calorie is a unit of energy that enters the body with food. With a sedentary lifestyle, it is enough to eat 1800 calories a day, but to lose weight, this figure must be reduced by a third.

In order to understand how many calories you need to consume individually, you need to build on some factors:

• Lifestyle;
• heredity;
• diet;
• nutritional value of dishes;
• regularity of physical activity;
• health status!

To start intensively losing weight, you need not only to reduce your calorie intake, but also to increase the load on your body. At the same time, fat deposits should be actively burned, but muscle mass should remain unchanged.