How many calories do you need per day to lose weight? How many calories should you eat for breakfast?

As you know, diet is the key to any workout program, and it is also the key to getting the body of your dreams, which is very important on the beach on hot summer days. You have 4 months to get yourself in order and you only need 30 days to change everything!!

Do you have situations when you cannot control yourself? Or do you need help getting started eating healthy again?

No problem, we will take everything under strict control. We have 30 days to start following a healthy lifestyle, monitor your diet and portion sizes. You will once again be on the path to achieving your dream of a beautiful, toned body.

To make your start in the world of fitness more competent, review the nutrition tips that I have posted below. Using these tips and tricks in combination with daily workouts will bring changes to your life that you previously thought were impossible.

What needs to change in your diet

• Include protein-rich foods. Such as chicken breast, fish, eggs, nuts and soy products. There is evidence that a diet containing adequate amounts of protein helps improve your endurance, so it is important to include these foods in your daily diet.
• Limit the amount of saturated fat you consume (this includes animal fats, which are bad for your cardiovascular system), and replace them with unsaturated fats. Such fats are found in red fish, vegetable oils, nuts and seeds.
• Include low/moderate glycemic index (GI) foods such as legumes, oatmeal, fruits, vegetables and sweet potatoes. Low GI foods keep your blood sugar levels stable so you don't have to constantly snack.
• Add plenty of fruits and vegetables . These products are low in fat and low in calories. At the same time, they are rich in fiber, vitamins and minerals. Experienced nutrition experts recommend including 5 servings of fresh vegetables and fruits in your daily diet.
• Include calcium-rich foods - soy, red fish, nuts, seeds, cereals and greens.
• Include iron-rich foods - red fish, eggs, cereals, greens and a small amount of red meat.

Determine your consumption of 1350 calories every day and every month you will lose about 1 kg of excess weight.

Basic principles and rules

An adult consumes 2000-2500 calories per day. If his menu is 1500, then a calorie deficit occurs and the body begins to lose weight.

In order for the 1500 calorie per day menu to be effective, you must adhere to certain rules. Recommended:

• Drink 1.5-2 liters of water. Be sure to drink a glass of water on an empty stomach. Drink green tea and herbal infusions. Sometimes you can include coffee without sugar in the menu.
• Exercise. A healthy diet combined with exercise will give excellent results. 2-3 times a week is enough. You can choose what you like.
• Eat food at least 5 times. Small meals promote weight loss.
• Have dinner at least 4 hours before bedtime.
• About 50% of the menu is complex carbohydrates. They take a long time to process, so you won’t feel hungry.
• Low-fat protein foods are 20% of the diet, and fats are 30%. This balance is ideal.

There are also restrictions, without fulfilling which it will be difficult to get a good result:

• You need to give up sugar. It is allowed to include honey in small quantities in the menu. But you need to forget about candies and other sweets. There are too many calories here.
• Fast food, chips, crackers are completely prohibited.
• You should also avoid drinking carbonated drinks.
• Avoid fried foods.
• You should not use sauces or mayonnaise.
• It is not recommended to drink alcohol.

This diet involves losing weight without stress. It can last 2-4 weeks. It is advisable that you are not overloaded with work at this time, since adherence to the regime is the main condition. Also, it should be borne in mind that this number of calories in the menu is calculated for a girl of average height and weight of 60-80 kilograms.

How to calculate Kcal?

The menu is designed for 1500 calories per day. The calorie distribution should be like this:

• Breakfast – 400.
• Snack – 120.
• Lunch – 500.
• Afternoon snack – 130.
• Dinner – 350.

To accurately calculate the number of calories in the menu you will need: a calorie table, scales. Each type of product must be weighed separately. This will help you accurately count calories. In order not to forget or miss anything, it is better to have a special notebook for counting calories and developing menus. It should also be taken into account that the table usually indicates calorie content per 100 grams. Print out the table itself and hang it on the refrigerator. This way she will always be at hand.

When calculating, keep in mind that when fried, the calorie content increases. Therefore, it is best to steam or bake food. Even if you are visiting, at the holiday table, try not to go beyond 1500 calories per day (the table will help).

At the same time, your diet will be tasty and varied. After all, the menu must include:

• Vegetables.
• Fruits, berries.
• Dairy products.
• Protein food.
• Seafood.
• Low-fat types of fish.

Some people count KBZHU (calories, proteins, fats, carbohydrates). This approach helps to calculate not only the number of calories in the menu, but also the ratio of proteins, fats, and carbohydrates. Nutritionists recommend different options, but the most common is the 30%-30%-40% formula. To calculate KBJU, you can use a special calculator. When developing a menu, it may look like this: KBZHU - 244/24/52/25. It can be indicated next to a specific dish or, for example, next to the breakfast menu.

Here's what you need to do to start losing weight

from breakfast, lunch, dinner and snack options each day Rotate your meals every day to make sure you're getting all the nutrients you need to stay healthy.

Add 300 ml of skim milk or 2 small jars of low-fat yoghurt to your daily diet. Some people replace dairy products with soy products. If you also choose soybean, then make sure that it contains sufficient amount of calcium, which will keep your bones strong and healthy.

If you don't have time to prepare a meal or need to run quickly, snacking on the go, then choose a snack with the right amount of calories that you can take with you - a sandwich, salad or a ready-made meal (just remember to check the calorie content).

The menu is designed for one person ; for two, double the recommended amount.

1 tablespoon = 15 ml, 1 teaspoon = 5 ml.

You don't have to eat all the foods we've recommended for each meal in one sitting. For example you can eat fruit later.

Load up on vegetables - you can eat them in unlimited quantities with the exception of high-calorie potatoes, parsnips, peas, corn, canned beans and other legumes. Toss the salad with a little olive oil and balsamic vinegar dressing.

Eat 5 different fruits and vegetables throughout the day to increase your intake of fiber, minerals and vitamins.

Drink enough water , at least 8 glasses a day.

Below are equivalent servings of dishes that can be alternated:

• 1 fruit, be it an apple, banana, peach or orange;
• 2 small fruits such as plums, tangerines, kiwis;
• 1/2 grapefruit or avocado or 1 slice of melon or watermelon;
• 3 heaping tablespoons of vegetables, legumes or grains;
• 3 heaping tablespoons of fruit salad or 1 cup of grapes, cherries or berries;
• 1 heaped tablespoon of raisins or 3 dried apricots;
• 1 dessert bowl of salad;
• 1 glass per 150 ml of fruit juice.

How to count calories?

The daily calorie intake must be calculated using the generally accepted Mifflin-SanGeor formula:

• for women: 10*... (actual weight of the woman losing weight in kg) + 6.25*... (height of the woman losing weight in cm) - 5*... (number of full years) - 161;
• for men: 10* ... (actual weight of the person losing weight in kg) + 6.25*... (height of the person losing weight in cm) – 5* ... (number of full years) + 5.

The resulting number must be divided by the number of meals (minimum 3) so that breakfast accounts for about 30% of the total calories.

Breakfast options to choose from

Breakfast calories = 250 calories.

• porridge prepared from 4 tbsp. oatmeal and 135 ml skim/soy milk or filled with water, but with raisins and 1 tsp. honey;
• 1 slice of whole grain toast, 2 eggs and 1 grilled tomato;
• fresh fruit salad: a handful of grapes, tangerine, plum, banana, apple;
• 1 bottle of fruit puree, 1 banana and 1 tangerine;
• 2 boiled eggs and 2 slices of grilled turkey;
• 1 slice whole grain bread with 1 tbsp. l. peanut butter and 1 chopped banana.

Manifestation of willpower

The process of losing weight involves a global adjustment not only of eating habits, but also of lifestyle in general. All this requires the person who decides to undergo transformation to demonstrate willpower and perseverance in achieving the desired result. According to research by psychologists, the human body gets used to something new in 21 days.

Based on this, we can conclude that by eating right and making an effort to work on oneself (giving up favorite foods, choosing an alternative diet, and so on) for 3 weeks, someone losing weight will be able to radically change their life.

Lunch options to choose from

Lunch calories = 350 calories.

• 1 large grilled piece of salmon with fresh vegetable salad;
• couscous and chicken salad: 4 tbsp. l. boiled couscous, 1 piece of chicken breast without skin, cherry tomatoes, 1 tbsp. l. raisins, 1 tsp. olive oil, lemon juice and black pepper;
• 600 ml freshly prepared vegetable soup and 1 banana;
• 1 medium baked sweet potato, 1 small can of tuna in its own juice, fresh vegetable salad and 1 apple;
• Guacamole with Pitta and Carrot Salad: Homemade guacamole made with 1 small avocado, 1 chopped tomato, clove of garlic, lemon juice and Tabasca sauce, 1 bran pitta and julienned carrot salad;
• 1 medium-sized package of sushi (about 250 calories) and 1 banana;
• pitta stuffed with Asian salad: fill 1 wholemeal pitta with a mix of 1 small avocado, 1/2 red bell pepper, 1 small red onion and 1 tomato;
• 600 ml pumpkin cream soup, 1 apple and 1 orange;
• warm salmon and soft-boiled egg;
• salad of spinach leaves, cherry tomatoes, 1 cucumber, small salmon steak and poached egg.

Dinner options to choose from

Dinner calories = 450 calories.

• fried vegetables with cashews: 1 tbsp. l. olive oil, garlic, ginger and ready-made frozen vegetable mixture, 1 tbsp. l. soy sauce and 2 tbsp. l. toasted unsalted cashews. Plus one tangerine;
• Couscous with Turkey, Peppers and Tomatoes: Cut a piece of turkey breast into small pieces and thread onto 3 skewers along with cherry tomatoes and chopped green peppers. Drizzle with olive oil and lemon juice. Grill until done;
• 6 tbsp. l. couscous cooked in chicken broth and 1 apple;
• steak dinner: 1 small (150 g) piece of steak, 1 medium sweet potato, cut into wedges, sprinkle with olive meat and place in the oven until cooked. Serve with tomato and grilled mushrooms and herbs. Plus a handful of grapes;
• Spanish tortilla with salad: fry the chopped half of a red onion and 1 red pepper in olive oil for a couple of minutes, add 3 chopped boiled new potatoes and cook for a few more minutes. Then break 3 eggs and cook until done. Place under the grill for a couple of minutes and serve with salad. Plus a handful of blueberries;
• tuna steak with vegetables: 1 grilled tuna steak served with 3 boiled new potatoes, steamed carrots, broccoli, green beans and mini corn. Plus 1 cup of fruit salad and 1 jar of fruit or soy yogurt;
• Oriental fried vegetables with chicken: cut 1 red pepper, 1/2 eggplant, 1 zucchini, 1 small red onion into small pieces and fry in 1 tbsp. l. olive oil with a handful of cherry tomatoes and fresh marinade. Serve with 1 roasted chicken breast. Plus 1 pear;
• smoked mackerel salad: mix prepared mackerel fillets and mix with vegetables;
• chicken fajitas: you will need 1 tbsp. l. sunflower oil, 1 red and green pepper, 1 small red onion, 1 chicken breast and fajita seasonings. Serve wrapped in iceberg lettuce leaves and garnished with sliced ​​avocado halves.

Cream of mushroom soup

Ingredients (for two servings):

1. 450 ml of mushroom broth (preferably dried white mushrooms, but you can use champignons);

2. 300 g of cauliflower (you can use some white cabbage, but it no longer gives such a good consistency);

3. 150 g of mushrooms;

4. 1/2 onion;

5. 3-4 cloves of garlic;

6. oil.

Cooking method:

• Heat the oil in a thick-bottomed saucepan (it is better to use melted organic oil or olive oil); half a teaspoon of melted butter or a tablespoon of olive oil will be enough for two servings.
• Add finely chopped onion and chopped garlic.
• Once the onion becomes translucent, add finely chopped mushrooms. Increase the heat and monitor the cooking until the liquid has evaporated.
• Then turn the heat to low and simmer the soup covered for another 15 minutes.
• Season with salt, pepper and puree the soup using an immersion blender.
• Serve with finely chopped parsley or dill.

50 kcal

Snack option to choose from

Snack calories = 200 calories.

• celery with avocado dressing: 1 small avocado, lemon juice. garlic and celery stalks;
• dried fruits and nuts;
• 2 tbsp. l. raisins and 5 Brazil nuts;
• fruit salad with yogurt: 1 bowl of fruit, 1 jar of low-fat Greek or soy yogurt, 2 tsp. chopped nuts of different varieties;
• 30 grams of unsalted almonds;
• fruit medley: 1/2 bag blueberries, 1 apple, 1 tangerine, 1 pear and a handful of grapes;
• 3 large handfuls of frozen grapes topped with low-fat Greek or soy yogurt;
• 2 tbsp. l. pumpkin seeds;
• large salad of fresh vegetables garnished with 4 slices of smoked salmon. Plus 1 kiwi.
• 2 glasses (125 ml each) of red wine with a few gherkins and olives.