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.

Is it possible to lose weight with its help, its effect on the body

If you follow this technique, as nutritionists recommend, you can lose up to 5 kg within 3 weeks . It is allowed to deviate slightly from the rules and one day increase the calorie content of consumed foods to 1200.

This will replenish the body's reserves of essential minerals and vitamins. Alternating protein and carbohydrate foods is a balanced weight loss technique designed to minimize the occurrence of side effects in the body.

Protein foods will prevent the appearance of sagging skin and will not allow you to lose muscle mass while losing weight.

Due to carbohydrate foods, the body will receive a sufficient amount of glucose, which plays an important role in the proper functioning of all organs.

Fiber supplied to the body with vegetables will reduce the feeling of hunger and will effectively cleanse the organs of the gastrointestinal tract.

The use of dairy products will fill the body with calcium, which is necessary for the skeletal system.

The diet does not have a negative effect on the functioning of the body. The main thing is to use in food those ingredients that nutritionists recommend.

These include:

• curdled milk;
• cottage cheese;
• kefir;
• veal;
• rabbit;
• chicken;
• fish, other seafood;
• eggs;
• vegetables;
• fresh citrus fruits and fruits;
• porridge.

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: Menu for 1500 kcal per day with recipes from simple products: benefits for weight loss

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.

Menu for 600-800 calories. Losing weight without harm to health

The 800 kilocalorie diet consists of reducing portions so that the energy value of food eaten per day is exactly 800 kcal. With such a restriction, weight loss is inevitable: 3-5 kg ​​are lost in 2 weeks. The diet is quite varied, in particular protein foods, which are included, allow you to burn fat reserves, and not muscle tissue. Also, carbohydrate foods provide sufficient energy even for an active lifestyle and good mood. Vegetables and fruits provide a “shock” dose of fiber, which creates a feeling of fullness. A variety of dairy products will saturate the body with essential vitamins and microelements.

Interestingly, during this period there is no need to fast at all. But in order not to get confused, it is better to keep a diary and write down when and what you ate.

Modern doctors say that for good health you should not consume less than 1200 per day. Indeed, the difference is big, but our goal is to lose weight. Therefore, all actions are completely justified, because in just a couple of weeks you can lose up to 6 kilograms. Some women had more - it all depends on the individual characteristics of the body.

The regimen is based on the consumption of protein products, so the result is weight loss by burning excess fat, and not simply cleansing the body. As a result, muscle mass does not change, which is very important for many people losing weight.

This diet is rich in foods containing carbohydrates, so the body is always full of energy and the person is in high spirits.

The diet is based on a large amount of fresh vegetables and fruits, and as we know, these are sources of fiber that satisfy hunger for a long time.

In a word, this weight loss process is a balanced diet that will get rid of unnecessary pounds. However, it does not harm health.

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: How many calories should you consume per day to lose weight: how to calculate the daily value

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: Daily calorie intake: how much to consume, how to calculate

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.

Protein-carbohydrate alternation

With this method of eating, the 800 calorie per day menu looks different. In addition, it is recommended to adhere to such a diet for no more than two weeks, and then increase the number of calories to at least 1200. Alternation pattern: two days of protein, then a carbohydrate, and then through one protein, then a carbohydrate.

Protein day:

Breakfast to choose from:

• Omelet of 3 steamed egg whites, chopped cucumber.
• 200 g cottage cheese with cinnamon.
• Protein omelet with shrimp.

Lunch to choose from:

• Boiled chicken fillet and 100 g steamed broccoli.
• Champignon cream soup.
• Lean fish soup.
• Chicken soup with egg whites.
• Boiled or stewed fish.

Dinner to choose from:

• Seafood.
• Grilled chicken fillet.
• Steamed fish.
• Lean beef or veal.

Carbohydrate day:

Breakfast to choose from:

• Oatmeal with water.
• Buckwheat porridge without oil.
• Muesli with milk.

Lunch to choose from:

• Buckwheat soup with vegetables and herbs.
• Brown rice with vegetables.
• Durum wheat pasta with cauliflower.
• Tomato soup with rice.

Dinner to choose from:

• Salad mix with quinoa.
• Millet porridge with green onion dressing.
• Risotto with tomatoes and basil.
• Pumpkin baked with salt and millet porridge.

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.

Menu for the week: 800 kcal per day

Protein and carbohydrate days can be combined during the week, but dinner should always be protein. Any day.

The basis of the diet is:

On protein days:

• lean meat;
• seafood and lean fish;
• low fat dairy and fermented milk products;
• eggs;
• vegetables (strictly non-starchy).

On carbohydrate days:

• cereals and porridges (buckwheat, oatmeal);
• vegetables without restrictions, including potatoes;
• any fruits (bananas and grapes are undesirable).

Every day - three meals a day for 800 kcal:

• of which 300 kcal comes from lunch;
• 200 each for breakfast and dinner, respectively.

Water, herbal teas and decoctions can be consumed without limitation. Snacks are not allowed.

All dishes are boiled or steamed - frying in oil is strictly prohibited. Fatty foods are removed from the diet completely. Products not included in the menu are not allowed - choose from the options offered.

Protein diet days

Breakfast options:

• 100 g of low-fat cottage cheese, seasoned with a teaspoon of low-fat sour cream, tea or coffee with milk without sugar;
• 150 g steamed omelette, tea or coffee with milk without sugar;
• 2 eggs, half a grapefruit, tea or coffee with milk without sugar.

Lunch options:

• 200 g of vegetable stew (stewed in water, without oil), 150 g of grilled or boiled chicken fillet, tea or coffee with milk without sugar;
• 2 eggs, vegetable salad, seasoned with lemon juice or a spoonful of low-fat sour cream, tea or coffee with milk without sugar;
• 250 ml of low-calorie soup with vegetables and chicken breast or mushrooms, tea or coffee with milk without sugar.

Dinner options:

• 150 g of lean fish or seafood, boiled or grilled, tea or coffee with milk without sugar;
• 150 g low-fat soft cottage cheese, 200 ml low-fat kefir with ½ teaspoon of honey;
• 300 g of fresh vegetables, 1 boiled egg, 200 ml low-fat kefir;
• 300 g of fresh vegetables, 100 g of boiled beef, 200 ml of low-fat kefir or milk.

Carbohydrate diet days

Breakfast options:

• 40 g of rolled oats steamed in water, an apple, tea or coffee with milk without sugar;
• fruit salad seasoned with natural white yoghurt, tea or coffee with milk without sugar.

Lunch options:

• 200 g of baked or boiled potatoes, vegetable salad dressed with a spoon of low-fat sour cream, tea or coffee with milk without sugar;
• 200 g of fresh vegetables, 3 tablespoons of buckwheat porridge with water, one fruit (not banana), tea or coffee with milk without sugar.

Dinner options:

Any protein diet.

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.

Advantages and disadvantages of the diet

The advantages of such a diet are obvious - it allows you to quickly lose weight without going through special calculations, and at the same time leaves room for creating an individual menu. Diets with a strictly defined set of products may not be suitable for diabetics and allergy sufferers. And you can develop a nutrition menu for 800 calories a day yourself, taking into account your individual characteristics. Some doctors are confident that with the right set of foods, you can not only change your weight, but also your eating habits, which in the future will have a very positive effect on the general condition of the body. In addition, all low-calorie diets help reduce stomach volume, which is also useful in the difficult task of maintaining a healthy weight.

There are also disadvantages to such a diet. Firstly, it is not suitable for people who have consumed a very large amount of food. A reduced diet with a small amount of calories is difficult to maintain without the habit of restrictions, which leads to breakdowns and serious psychological discomfort. In addition, after returning to your usual eating style, it is easy to regain your old weight and even gain a new one. Therefore, the 800-calorie diet is recommended as a short-term remedy (no longer than two weeks) to boost metabolism. As a disadvantage, many, including nutritionists, point out the incompatibility of such a diet with even low-intensity training. The most a person on an 800-calorie diet can afford is light walking. Under heavy loads, the body, which receives such a small amount of energy, may not be able to withstand it and get sick.