600 calorie diets. Simple and effective diet "600 calories a day

Being beautiful, slim, being in great shape is fashionable and relevant. Many people strive for this, sometimes even forgetting about their own health. There is an opinion that in order to lose hated kilograms, you need to consume a very small amount of food. Spending more energy than getting it through food. Limit yourself in food, keep counting calories. There is a special diet, which is called the 600 calorie diet. You should consider what its essence is, the positive and negative aspects of this diet.

Basic principles of the 600 calorie diet:

The entire daily food intake should fit into the cherished figure of 600 calories.
- Despite the fact that any food can be used on a diet, low-calorie foods have an advantage. The reason is that you can eat more of them. The body will be satiated, there will be no feeling of hunger.
- Count calories at every meal.
- Physical activity should not be too active, since the minimum amount of calories is needed for normal human life.
- This diet involves the use of water, and at least two liters per day.
- The time spent in the framework is not limited. But still, it is recommended to start with one to two weeks. Don't use this diet for a long time.
- It is necessary to return to a normal way of life and nutrition gradually. Do not abruptly leave the diet, this can affect the gastrointestinal tract.

Indicative menu for a 600 calorie diet:

Breakfast: green tea or some other drink and two slices of any fruit.
Lunch: meat broth - about two hundred grams, boiled meat - about one hundred grams. You can even jelly, the main thing is that it has a minimum number of calories. From drinks, again, green tea.
Dinner: a salad of any vegetable, it can be - broccoli, tomatoes, cucumbers, lettuce, fresh carrots. For dessert, two slices of any fruit.
With a limited diet, you can use oatmeal, but then no more than three hundred grams per day and do not use other products.

Benefits of the 600 calorie diet:

Rapid weight loss. Diet motto: “We lose weight not every day, but every hour”;
- the body is cleansed of all kinds of accumulations in the gastrointestinal tract;
- testing your willpower.

Negative aspects of the 600 calorie diet:

Extreme diet, it is stressful for the body and is considered unsafe.
- This restriction in food is not easy to withstand. A psychologically unstable state appears.
- The 600 calorie diet is not recommended by nutritionists. Due to such a small calorie content, the human body is not saturated in sufficient quantities with proteins, fats, carbohydrates and vitamins.
- You can not use this diet for everyone, each person has an organism individual characteristics. It is necessary to take into account the height, weight, physiological characteristics, physical activity of a person during the day.
- Diet can exacerbate some existing diseases. Before starting the use of such a diet, a medical consultation is necessary.
- The hormonal balance in the body is disturbed.
- Interruptions in the digestive system may occur.
- Lack of vitamins manifests itself primarily in the condition of hair, nails, teeth.
Before starting any diet, you need to weigh the pros and cons, because the most important thing is not to harm your health.

Some of the most popular diet plans today are those based on total daily calorie restriction, in this case “ 600 calorie a day diet. For those who are losing weight, such diets are especially attractive, since there are no bans on certain foods here - you just need to “keep within” a certain calorie intake. Of course, in the end, preference is still given to low-calorie food, since it can be used to create a fairly rich menu. If you include some kind of cake or sandwich with mayonnaise and sausage in your diet, most likely your menu for the whole day will be limited to this dish. It is recommended to follow such a diet for 7 to 14 days, no more than twice a year. In addition to setting clear boundaries for total daily calories, eating 600 calories per day also designed to reduce water consumption to 1-1.2 liters per day. This is necessary so that the body begins to use fat as a source domestic water. However, with poor tolerance and following this diet in the hot season, you can not adhere to these restrictions.

In fact 600 calorie a day diet menu has a rather extreme dietary course, since this number of calories is extremely small. To say exactly what should be daily allowance calories are not allowed, since for each person it is calculated purely individually and directly depends on your height, body weight and level of physical activity. It is logical that the more intensive the tasks performed by you physical exercise the more calories you should be consuming. However, a diet of 600 calories a day will help you get rid of extra pounds.

Diet 600 calories per day menu for a week, how to calculate?

Often, the daily calorie intake is calculated using the Harris-Benedict formula. With its help, you can find out the daily calorie content, at which neither weight loss nor weight gain will occur. Simply put, this is the number of calories at which your body will be most comfortable.

It should be noted that the 600 kcal diet formula is relevant only for people with an average physique. For overweight, too thin, as well as muscular people, this calculation will not work.

So, using the Harris-Benedict formula, you can determine a basic level of metabolism. This is the energy requirement of your body. However, in this case, additional energy is not taken into account, needed by the body for physical activity.

So, the formula for women is calculated as follows: 447.6 + (9.2 x your weight in kilograms) + (3.1 x your height in centimeters) - (4.3 x your age in years).

Now, from the resulting number, we can calculate the daily calorie intake, based on the level of physical activity.

There are 5 types of activity:

• minimal (physical activity is completely excluded);
• low (physical activity is performed up to 3 times a week);
• medium (from 3 to 5 times a week);
• high (6-7 workouts per week);
• very high (training takes place several times a day).

Physical activity coefficient:

• minimum - 1.2;
• low - 1.375;
• average - 1.55;
• high - 1.725;
• very high - 1.9.

Now you need to multiply the resulting calorie intake without taking into account training by the coefficient of the corresponding physical activity.

For example, you are 21 years old, your height is 178 centimeters, and your weight is 63 kilograms. Thus, we carry out the following calculation: 447.6 + (9.2 x 63) + (3.1 x 178) - (4.3 x 21) = 1488.7. At the same time, you do not perform any physical activity at all: 1488.7 x 1.2 \u003d 1786.44. This will be the daily calorie allowance at which you can maintain your weight without allowing either weight loss or weight gain.

Diets aimed at limiting calories absolutely do not take into account the characteristics of the human body. You simply have to “keep within” 600, 1000 or 1200 kcal, regardless of how tall you are, what your weight is and how old you are. Of course, this leads to the conclusion that safe this system there can be no food.

Still want to try this course for yourself? Are you interested in 600 calorie meal And how much weight can you lose? Then we suggest that you familiarize yourself with an approximate diet for such a diet.

Meals for 600 kcal per day menu:

First day: first breakfast - hard-boiled egg; second breakfast - one medium tomato, a cup of black natural coffee; dinner - boiled egg; afternoon snack - 200 grams of green vegetable salad (celery, cucumber, cabbage, lettuce, greens), seasoned with one tablespoon of vegetable oil; dinner - grapefruit.

Second day: first breakfast - hard-boiled egg, a cup of black natural coffee; second breakfast - grapefruit; lunch - 200 grams of lean veal, steamed or grilled; afternoon snack - two fresh cucumbers, a cup of natural black coffee; dinner - two carrots.

The third day: first breakfast - hard boiled egg, a cup of natural black coffee; second breakfast - one medium tomato, dill or parsley; lunch - 200 grams of lean veal, fish or chicken (steam or bake on the grill); afternoon snack - one fresh cucumber, a cup of black coffee; dinner - 200 grams of stewed spinach.

Fourth day: first breakfast - "green" salad, a cup of coffee; second breakfast - grapefruit; lunch - boiled egg, dill or parsley; afternoon snack - 250 grams of low-fat cottage cheese; dinner - 200 grams of stewed spinach, a cup of green tea.

Fifth day: first breakfast - hard boiled egg, a cup of black coffee; second breakfast - 200 grams of stewed spinach; lunch - a piece of low-fat fish, baked on a grill or cooked in a double boiler; afternoon snack - 200 grams of green vegetable salad (celery, cucumber, cabbage, lettuce, greens), seasoned with one tablespoon of vegetable oil, a cup of black coffee; dinner - an orange and a cup of green tea.

Sixth day: first breakfast - grapefruit, a cup of natural black coffee (optional); second breakfast - two fresh cucumbers; lunch - chicken, veal or fish, baked on grills or cooked in a double boiler; afternoon tea - orange; dinner - 200 grams of green vegetable salad, a cup of green tea.

Seventh day: first breakfast - orange, a cup of black coffee (optional); second breakfast - two carrots (raw); lunch - soup on the water with vegetables, a piece of chicken without skin (two dishes - 200 grams); dinner - fresh fruit salad.

Diet 600 calories menu for 2 week:

From this diet, as well as from any other, you need to very smoothly and gradually exit, increasing day by day the content of proteins, fats and carbohydrates in the diet. If you leave the diet too abruptly, it is likely that the lost kilograms will return again, or even additional ones will be added. Bye diet 600 calories reviewsis controversial and it is difficult for doctors to talk about its clear benefits or harms.

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Despite the fact that we can “work up” excess fat for months, and sometimes for years, we want to lose weight quickly. For those who cannot wait, special diets have been developed that help to lose kilograms in a short time. The 600 calorie diet is one of these systems and has gained a devoted following in many parts of the world.

Anyone, even a person far from nutrition, understands that in order to lose weight, you need to expend more energy than is consumed with food. The 600 calorie diet is a prime example of such a pattern. On the day a person will consume exactly as much food as necessary in order not to die of hunger, and this is literally.

When losing weight using this method, no physical activity is allowed, with the exception of walking in the fresh air, yoga, or the usual light exercise in the morning.

Your menu is not limited absolutely, you can eat at least a cake, but the daily calorie content of food should not exceed 600 units - this is the main condition. When you eat according to a given plan, the body will begin to expend its energy reserves, including hated fat.

Since the diet will mainly consist of protein and vegetable foods, the intestines will be cleansed of toxins and toxins, and its work will normalize.

What to eat to lose weight

Contrary to all the laws of dietology, this diet does not prohibit eating fried or sweet foods, you can eat what you like. However, it should be borne in mind that if you make your choice in favor of a sausage sandwich, then it will become your only dish for the whole day. This is explained by the high calorie content, and we have a rule - no more than 600 calories per day - and it should not be violated in any case.

It is best to choose foods with a minimum energy value, in terms of volume and weight they can be eaten more.

Low-calorie foods include:

• vegetables, especially green and leafy;
• citruses;
• lean meats and fish;
• seafood - shrimp, crabs and squid;
• low-fat or low-fat dairy and sour-milk products;
• diet bread;
• vegetable oils;
• jelly, pastille;
• herbal teas without sugar, green and black tea;
• unsweetened fruits and berries.

Despite the fact that the list of allowed foods is not too wide, you can cook very tasty and healthy dishes for your figure. Recipes for low-calorie foods can be found in specialized literature or on thematic sites, where the energy value of each ingredient is detailed.

By approaching cooking creatively, you can come up with original food combinations on your own, but do not forget to count their calorie content.

Principles of nutrition on a diet

To lose weight quickly, but at the same time minimally injure the body, you should eat as much protein food, fresh fruits and vegetables as possible. But even with a rational choice of dishes, you will not receive the required amount of vitamins and minerals in full, so they will need to be compensated with the help of special nutritional supplements.

Nutrition should be fractional, this will help you not to feel constantly hungry and will help stabilize metabolic processes in the body. Ideally, if your breakfast is the most dense, lunch is lighter, and dinner is completely low-calorie. An afternoon snack is also allowed, but it is best to have a snack with 1-2 pieces of fruit.

Between meals you need to drink at least 2 liters of non-carbonated mineral water to avoid dehydration. In order for weight loss to be successful, you need to revise your menu and exclude products that are harmful to your figure and health.

Harmful are:

For the duration of the diet, it would be best to give up such products, not only because they contain a lot of calories, but also because they create an additional burden on the digestive tract. Salt intake is also best minimized - it retains fluid in the body and provokes the appearance of edema.

Approximate diet menu for the day

Well deserved award for titanic efforts

The diet is quite rigid, especially since it is supported by constant psychological discomfort due to calorie counting. Prepare to be thinking about food all the time as you plan your menu. However, the results will please you, in the first 3-4 days you can lose 1 kg of weight per day, because it is at this time that the intestines will be cleansed and excess moisture will be removed from the body. In the following days, plumb lines may not be as noticeable, as stored fat and protein compounds will begin to be processed.

In any amusement park that has a rollercoaster ride, there are always a lot of visitors. Steep turns, wind beating in the face, adrenaline rushing through the roof - all this attracts a lot of people.

The popular rollercoaster diet, by analogy with the attraction, offers to shake up the body by drastic changes in the caloric content of the diet. Such changes do not allow the body to adapt and enter the usual mode. The result is weight loss.

People who have ever tried to follow a long-term diet based on reducing the daily calorie level know that at first the weight comes off well, and then stops. This is the so-called plateau phase.

This phenomenon is explained simply: our body can adapt to different situations. At the first stage of calorie reduction, fat reserves are forced to be consumed. And then, when the body realizes that the “hungry times” have come for a long time, it goes into saving mode, and not only does not lose kilograms, but also prudently “puts aside” every extra calorie.

After leaving low-calorie diets, weight returns rapidly. Moreover, often more kilograms are gained than were lost on the diet.

The essence of the “Roller coaster” weight loss method is that the caloric content of the diet changes so often that the body does not have time to adapt and turn on the “economy mode”. Therefore, he is forced to spend fat reserves.

This method is not new, it was proposed more than 30 years ago by American nutritionist Martin Catan. Since then, the diet has become widespread and is popular in different countries peace.

Advantages and disadvantages

The main advantage of this technique is its efficiency. The results will depend on how scrupulously the rules are followed. If you strictly adhere to the recommendations and do not forget about physical activity (we are not talking about intense training, they are contraindicated on this diet), then it will be possible to actually lose 6-7 kilograms in 21 days.

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Another important advantage is that you can select products according to your taste. For this diet, it is not particularly important what the person who is losing weight will eat, the main condition is the observance of calories.

This advantage, for sure, will be appreciated by those people who have been struggling with excess weight for a long time, and can no longer see low-fat cottage cheese and coleslaw. The menu can be made up of any products, however, it is recommended to select them so as not to starve during the day. So, for example, if in the morning you eat a piece of cake, which is equal in calories to daily rate, then the rest of the day will have to starve. And at the same time, the risk of breaking the diet is greatly increased. Therefore, a more reasonable solution would be the correct selection of products and their distribution over several meals.

The diet has a lot of negative sides.

Firstly, the diet is quite tough, only purposeful people who can endure hunger can withstand it.

Secondly, choosing products on their own, losing weight is unlikely to be able to provide themselves with a complete diet that provides all the body's needs for nutrients. Therefore, it cannot be said that this method weight loss is completely safe for health.

Third a significant drawback is that you need to carefully calculate the caloric content of the diet. And this means that you will have to arm yourself with electronic kitchen scales and food calorie tables.

Description of the method

This method of losing weight consists in carefully counting calories and periodically alternating the calorie content of the daily diet. Diet options suggest alternating calories in this way:

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• for three days, eat 600 kcal, the next three days the diet should be 900 kcal, and then eat 1200 kcal for a week. At the end of the cycle, repeat all over again;

• change the caloric content of the diet every three days: 1-3 days - 600 kcal, 3-6 - 900 kcal, 7-9 - 1200 kcal. Repeat the cycle one more time.

After the completion of the cycle for another two weeks, you need to eat so that the calorie content does not exceed 1200 kcal.

sample menu

The author of the methodology, giving a description of the diet, indicates that there are no restrictions on the choice of products. However, he strongly recommends choosing healthy, low-calorie, but highly satiating foods. In this case, even the most hungry days of the diet will be easier to bear.

And if you limit yourself to a small amount of high-calorie foods, then there is a high probability of fainting from hunger or getting stomach problems.

Therefore, despite the absence of strict restrictions, it is worth excluding sweets, pastries, and fatty foods from the menu. The basis of the diet should be vegetables (raw and stewed), dairy products, lean boiled meat.

To further cleanse the body and dull the feeling of hunger, it is recommended to switch to separate meals. That is, do not mix carbohydrates and proteins in one meal. However, this recommendation is not mandatory and is left to the discretion of the loser.

Another useful recommendation is to limit salt. You need to give up salty foods, and salt food to a minimum. But water should not be limited, on the contrary, drinking plenty of fluids will help fight hunger.

Sample menu for 600 kcal:

• for breakfast, you can eat 150 grams of fat-free cottage cheese and tea or 150 oatmeal with grated apple;

• for lunch, you can eat kiwi or tangerine;

• for dinner, you can cook a vegetarian vegetable soup or stew a mixture of vegetables (without potatoes and corn). Lunch can be supplemented with two loaves.

• for dinner, you should eat a boiled egg and a glass of kefir or 150 grams of boiled fish.

The most reliable way to lose weight at almost any age is to gradually reduce the calorie content of the daily diet to 1600-1800 kcal for women and 2000-2200 kcal for men, and after the body has adapted to it, start sports training, moderate at first, and then more intense. Within a month, the caloric content of the diet is normally reduced by no more than 40 percent of the initial calorie content. Thus, if a person who decides to lose weight consumed 3000 kcal, then within a month he needs to reduce the diet to 1800 kcal. This is the most gentle diet for weight loss.

In other words, every week you need to reduce the calorie content of food consumed by 10 percent. In the first week, instead of 3000 kcal, consume 2700, in the second week - 2400, in the third - 2100 and only in the fourth - 2800. A sharp, not gradual decrease in caloric content by almost half is worse tolerated by the body and causes a depressed state of mind, dissatisfaction with oneself, loss of confidence in one's own opportunities to lose weight, can exacerbate chronic diseases due to reduced immunity.

During the time of calorie reduction, a person already begins to lose weight. And when sports are added to the diet, the process of losing weight is faster and more efficient. However, in some cases, those who want to lose weight do not have time to adapt and exercise. In this case, you can try to lose weight by significantly reducing the calorie content of the menu - for example, up to 600 kcal per day.

Benefits of the 600 kcal per day diet

This diet has several benefits:

• Reducing the number of calories is really effective and leads to the desired result - weight loss.
• Restrictions apply only energy value nutrition, so there is no need to eat the same foods as on mono-diets or kefir, buckwheat, apple diets,
• Due to the frequent consumption of food - 5-6 times a day - losing weight is not pursued by hunger.

Disadvantages of the 600 kcal per day diet

Like any non-medical diet, this diet has a number of disadvantages that must be considered:

• 600 kcal is the norm of energy value for patients with limited mobility in hospitals, and for a normal life such a calorie content is insufficient, therefore, a person who loses weight develops weakness, dizziness, and drowsiness. You can stick to such a diet for no more than 5-7 days.
• With such a limited diet, immunity is reduced, so the diet is not suitable for the cold season, during epidemics, after childbirth, injury, surgery or a long illness.
• The kilograms lost during the diet period can quickly return, since this way to lose weight is stressful, and the reaction to stress in the body is the accumulation of body fat. To prevent this from happening, you need to switch to a diet with increased calories and include training in your schedule.

Diet Features

The diet is most easily tolerated in the summer, when the body's energy consumption for heating the body and resisting infections is minimal. In addition, a variety of low-calorie plant foods will help you feel full, thanks to bulky portions, and enjoy eating.

It is very important to eat varied and as healthy as possible. In general, reducing the caloric intake to 600 kcal for a healthy active person cannot be called correct, but to balance the load for digestive system and the body can be the selection of products.

During the diet, you need to take multivitamins to compensate for the lack of nutrients that were not received from food.

You need to start the morning with a mandatory breakfast, then eat in equal portions at regular intervals, and before going to bed, limit yourself to liquid easily digestible food.

If you want to have a snack in between meals, you should drink water or herbal tea to dull the feeling of hunger. With good tolerance, you can sometimes drink coffee without milk, cream and sugar. It is allowed to add a slice of lemon or a pinch of cinnamon to it.

For 5-7 days of nutrition with a calorie restriction of up to 600 kcal, an average of 4-7 kg is consumed. But it is quite difficult to predict the result, since it depends on the age of the person losing weight, his gender, lifestyle, health status, and initial body weight. It is known that for those whose weight exceeds the ideal values ​​​​by very little, it is much more difficult to lose weight than for those who have an excessive excess of weight. Therefore, in women of the same age and the same height, but with a body weight of 70 and 100 kg, the results will be different. In the second woman, the process of losing weight will begin faster and more actively until she reduces her weight to 70-80 kg.

Before starting a diet, you need to visit a therapist and take tests to identify hidden and chronic diseases that can worsen in a state of general stress due to lack of calories.

Women need to visit a gynecologist to rule out pregnancy and current diseases. If a woman has a history of hormonal disorders, then it is worth consulting an endocrinologist.

Women need to start losing weight in the first half of the cycle, but after the end of menstruation or withdrawal bleeding (when taking hormonal contraceptives). On days of bleeding, the body is weakened, and the diet will further strengthen this condition. In the second half of the cycle, at the end of ovulation, the female body prepares for possible pregnancy and stores fats to maintain it, therefore, during this period, a woman has an increased appetite and it will be difficult for her to follow a diet.

The basis of the diet

The following food groups should be included in the daily diet:

• Fresh fruits and berries;
• Fresh vegetables and herbs;
• Lean meat and poultry;
• Fish and seafood;
• Fish and meat broths, weak, "second";
• Eggs;
• Cereals and whole grains;
• Herbal teas;
• Pure water.

Foods excluded from the diet

Unhealthy and high-calorie foods should be excluded from the diet. Unhealthy food will exacerbate the stress caused by a lack of nutrition, and eating high-calorie foods will violate the “no more than 600 kcal” rule, while not causing a feeling of satiety and preventing weight loss.

The following products should be excluded:

• All fried;
• All smoked;
• Salted, pickled, pickled foods (they are more nutritious than fresh ones and also retain water in the body);
• Canned food and preserves meat and fish;
• Salo;
• Sauces and dressings;
• Bakery;
• Confectionery;
• Butter and margarine;
• Sweet carbonated drinks and juices;
• Sugar;
• Salt.

Diet restrictions

It is unacceptable to go in for sports, work physically or give other loads to the body with an energy value of only 600 kcal, since the body's reserves are barely enough for normal functioning. The extra load will lead to exhaustion and can cause disturbances in the functioning of the body's systems.

sample menu

You can plan the menu for the day as follows:

• For breakfast, it is recommended to eat cereals steamed in the evening. For example, in steamed buckwheat, 105 kcal per 100 g. 100 g is a normal portion for one person. It is worth drinking it with a rosehip broth - 18 kcal in 100 ml, and about 36-45 kcal in a glass. Rosehip is rich in vitamins and will support the body. Such a breakfast contains more than a fifth of the allowable daily calorie content - 150 kcal.
• As a second breakfast, a boiled egg is suitable - in 1 piece 75 kcal, a medium-sized grapefruit - in 1 piece. 46 kcal and zero calorie green tea. Total lunch will be 121 kcal.
• Dine delicious and healthy chicken broth, boiled without salt from white meat, freed from bones and skin - 20 kcal per 100 ml and 50 kcal per normal serving of 250 g, respectively. Steam is suitable for the second chicken cutlet- 87 kcal per 100 g and grated carrots (32 kcal per 100) with a teaspoon of sour cream - 23 kcal per spoon. Lunch will give approximately 197 kcal.
• For an afternoon snack, she recommends preparing a large portion of vegetable salad - from tomatoes (20 kcal), cucumbers (15 kcal), sweet peppers (30 kcal), onions (41 kcal), fresh herbs (36 kcal). Salad of whole small cucumber and tomato, onion and pepper halves, a bunch of greens, seasoned with a spoon lemon juice without salt - about 90 kcal.
• As a dinner, a glass of kefir with normal fat content will be good - 53 kcal.

In total, the daily calorie content of food is 600 kcal, plus or minus a few kcal in the margin of error.

Another menu option might look like this:

• For breakfast - oatmeal steamed in the evening - 97 kcal with dried fruit compote without sugar - 60 kcal per 100 g and, accordingly, 130 kcal in a glass. The result - breakfast - 227 kcal;
• Lunch - apple - 43 kcal per 1 pc. or peach - 39 kcal per 1 pc. Total lunch will be about 40 kcal;
• Lunch - steamed navaga - 93 kcal per 100 g and a salad of fresh vegetables, similar to the one described above - about 90 kcal. Total lunch - 183 kcal;
• Snack - fat-free cottage cheese - 85 kcal per 100 g with raspberries - 46 kcal per 100 g. Total afternoon snack 120 kcal;
• Dinner - milk of normal fat content - 54 kcal per 100 g.