To combat overweight and obesity, it is important to use specific scientific and practical findings. This will make it possible to achieve the effect without harming your health. Professional methods are time-tested, with serious clinical evidence of effectiveness, safety, and accessibility in the home. Such approaches, for example, have long been developed at the Clinic for Therapeutic Nutrition of the Institute of Nutrition of the Russian Academy of Medical Sciences. Their appropriateness and effectiveness have been repeatedly proven in the treatment of obesity in sanatoria, and in hospitals and even simply at home.
These approaches are joined by a balanced diet specially designed by the staff of the Institute of Nutrition RAMS to reduce body weight in obesity. It is used in several modifications, but the principle of their construction is the same.
This low-calorie diet was approved and recommended for use in hospitals by order of the Ministry of Health back in 2003. Subsequently, it has been constantly improved by including specialized food products.
Balanced low-calorie diet - basic principles
The energy value of this diet, depending on the health of the person and the task at hand, can range from 1200 to 1600 kcal / day. This caloric restriction of the diet is carried out mainly by reducing its content of carbohydrates and fats.
A balanced diet, developed by specialists of the Institute of Nutrition of the Russian Academy of Medical Sciences, prescribes the consumption of 70-80 g of protein (including no less than 40 g of protein of animal origin); 60-70 g of fat (lipids), including no less than 25 g due to vegetable oil; 130-150 g of carbohydrates, including no less than 25 g of dietary fiber. Let us consider the main advantages of such a correction of the diet.
First of all, such a low-calorie menu provides a significant limitation of carbohydrates (especially easily digestible: sugar, etc.).
Consumption of animal fats is reduced with the introduction of a sufficient amount of vegetable oil (sunflower, olive, rapeseed, linseed, etc.) into the diet.
The diet includes enough protein to renew and regenerate all tissues of the human body. Protein foods, especially those of animal origin (meat, poultry, fish, dairy products), satiate the body well. But it contains a lot of "hidden" animal fat, so in the diet low-fat varieties are used. At the same time as animal proteins, the low-calorie menu also includes products that are sources of proteins of plant origin (legumes, cereals, cereals). All of them are also rich in B vitamins, minerals and dietary fiber.
Limiting the consumption of foods rich in cholesterol is very important for people with excess body weight, often combined with atherosclerosis. Undesirable foods include: beef brains, pork, chicken yolk, eggs, hard cheeses, bacon, pork fat, butter of various kinds. A lot of cholesterol is also contained in fatty fish: mackerel, carp and shrimp. Though the high cholesterol content of these foods is partly compensated by their anti-atherosclerotic factors (lecithin in eggs and milk fat and polyunsaturated fatty acids in fish), it is important to limit the consumption of eggs, milk fat and fatty fish due to their relatively high caloric content. In international medical practice, the daily intake of cholesterol in the human diet is normalized at 300 mg.
Recommended and excluded foods in the diet
Despite the limitations, the diet should include the widest possible variety of raw food sources for cooking. To this end, first of all use low-calorie products that are rich in vitamins, mineral salts, dietary fiber, biologically active substances (flavonoids, catechins, etc.), polyunsaturated fatty acids omega-3.
Dietary supplements are also recommended:
Rye bread, which can be partially replaced by wheat bread from coarse-milled flour. Products made from wheat flour of the highest and the first type, muffins and puff pastry are excluded;
Soups - 250-300 ml per reception, of different vegetables, with the addition of small amounts of potatoes or cereals: cabbage soup, borscht, okroshki, beet soup, soup on low fat-free meat or fish broth with vegetables, meatballs. Excluded are soups of potatoes, cereals, beans, dairy with pasta;
Meat (lean beef, veal, rabbit, limited - lean pork), poultry (chickens, turkey without skin), beef jelly. Excluded are fatty meats, goose, duck, ham, sausages, sausages, cooked and smoked wieners, canned foods;
fish - mostly low-fat (pike-perch, cod, etc.);
Seafood (mussels, scallops, oysters, etc.). Avoid pickles, smoked fish products and canned fish in oil, fish roe;
Dairy products - milk and milk drinks 1-1.5% fat, cottage cheese 2-5% fat, natural and in the form of cheese cakes, puddings, low-fat varieties of cheese - limited. Fatty cottage cheese, fatty and salty cheeses, sweet cheeses, cream, sweet yogurt, ryazhenka, melted milk 1.5% fat is excluded;
A low-calorie diet completely eliminates sugar from the diet.
Salt intake is limited (up to 3-5 g per day).
Liquid intake is reduced (the amount of water, tea, juices and other drinks should not exceed 1.5 liters per day in total).
Limit appetite-stimulating substances and dishes: spices, strong broths, pickles, marinades, smoked foods, canned foods, etc.
The method of cooking and eating. Food in this diet should preferably be steamed or boiled without salt. A minimum amount of iodized salt can be added to the finished dish (if there are no contraindications). It is recommended to eat in small portions, but often (4-6 times a day). The last meal is no later than 2 hours before bedtime.
Eggs - up to 3-3.5 eggs per week (hard-boiled, boiled, scrambled, in an omelet with vegetables). Fried eggs are excluded;
Cereals - limited, for addition to vegetable soups. Crumbly porridges of buckwheat, barley, barley - limited and by reducing the amount of bread. Excluded: rice, semolina, pasta;
Vegetables - in wide assortment, mostly low-calorie (10-30 kcal/100 g) raw and cooked, sauerkraut after washing. Among vegetables, preference should be given to: tomatoes, cucumbers, cabbage, celery, lettuce, radish, radish, sweet peppers, eggplant, zucchini, pumpkin, mushrooms, seaweed, etc. Restricted dishes of potatoes, beets, carrots, as well as pickled and pickled vegetables;
Fruits and berries of sour and sweet-sour varieties, with a caloric value in the range of 25-45 kcal/100 g. Preference should be given to cranberries, watermelon, cherry plums, lemons, mandarins, blueberries, blackberries, cloudberries, oranges, grapefruit, peaches, kiwi, plums, apples, quinces, strawberries, blueberries, etc. Exclude sweet types: grapes, raisins, bananas, dates, etc.
Sweet dishes, sweets - jellies and mousses on methylcellulose, sorbitol, xylitol. The following are excluded: sugar, confectionery, jam, honey, ice cream, sweet drinks and kissels;
Fats (lipids) - butter (limited), vegetable oils. Meat and cooking fats are excluded;
Drinks - tea, coffee, unsweetened fruit, berry (preferably with pulp) and vegetable juices. Sugary drinks and juices (for example, grape), and cocoa are excluded.
Low-calorie menu, 1200 kcal/day
As an example and reference point for reproduction in home conditions, here are 2 variants of one-day low-calorie menus recommended for persons with excessive weight.
Low-calorie menu - option 1. 1200 kcal/day. Breakfast 1:
vegetable salad - 150 g,
low-fat cottage cheese - 34 grams,
Tea with milk without sugar - 1 glass;
Breakfast 2:
Fresh apples - 200 g;
Lunch:
borsch ? portion - 250 g,
Vegetable cutlets with a piece of poultry meat - 100/50 g,
Dried fruit compote without sugar - 1 cup,
bread with bran, black - 30 g;
Afternoon snack:
Oranges or fresh berries - 200 g;
Dinner 1:
Fish - 50 g and stew of vegetables - 150 g,
sugar-free plum juice - 1 cup,
Black bread with bran - 30 gr;
Dinner 2 (for the night):
liquid fermented milk product - 200 g.
All day: 20 g of bran - 10 g in the first course and a liquid sour milk drink.
Low-calorie menu - option 2. 1,500 kcal/day. Breakfast 1:
steamed protein omelet - 100 g,
Salad with tomatoes, cucumbers and sweet bell pepper with sour cream - 170/10 g,
coffee drink with milk - 130/50 ml;
Breakfast 2:
orange- 150 g;
Lunch:
vegetarian noodle soup- 250 g,
Boiled chicken - 100g with boiled rice without salt - 150g and olives - 50g
Compote of fresh apples without sugar - 180 g;
Afternoon snack:
rosehip decoction - 200 ml,
Soaked prunes - 100 grams;
Dinner 1:
boiled fish with vegetable oil - 100/5 g,
eggplants stewed in sour cream sauce - 200 g,
Tea with milk - 130/50 ml;
Dinner 2 (for the night):
Kefir 1% - 180 ml.
For the whole day: rye bread, with bran - 100 g.
In order for the diet to bring maximum benefit, the individual body's need for energy and valuable substances should be taken into account. This requires at least knowing the caloric content of the most popular foods and meals of daily diet. These data are provided in the relevant reference books.
The benefits of unloading days in combination with diets
For effective weight loss, a basic diet can be combined with a day of unloading (1-3 times a week):
apple, watermelon, cucumber (300 g of products 5 times a day),
Salad (250-300 g of vegetables and fruits, dressed with a little vegetable oil or nonfat sour cream, nonfat yogurt - 5 times a day)
Kefir, dairy (200-250 grams of kefir or low-fat milk six times a day),
cottage cheese (100 g of low-fat cottage cheese 5 times a day, with 1 liter of liquid - 2 glasses of tea without sugar, 1 glass of rosehip broth, 2 glasses of low-fat kefir)
meat, fish (80 g of low-fat boiled meat or fish 5 times a day, 100-150 g of vegetables - cabbage, carrots, cucumbers, tomatoes - 5 times a day and 1-2 glasses of tea without sugar)
Juice (600 g of vegetable or fruit juice a day, diluted with 200 ml of water or 800 ml of rosehip decoction - for 4 meals), etc.
The caloric content of food on days off - from 800 to 1200 kcal. If you are overweight, it is enough to hold them once a week, and with obesity - you can and 2-3 times (not the same) a week, with the obligatory preservation of the variety of foods at the rest of the time.
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