Reduced diet = 1000 kcal diet

Table of content

1. What is a reduction diet?
2. The principles of the reduction diet
3. Target setting and calculation
4. A 1000 kcal diet - What are the disadvantages?
5. A 1000 kcal diet - What are the benefits?
6. What can and cannot be eaten?
7. What is allowed to eat
8. What is forbidden

What is a reduction diet?

It is one of the most popular diets contributing to rapid weight reduction. The reduction diet is also called the 1000 kcal diet which helps to reduce high body weight in a short time. It is a diet willingly chosen by women are willing because it is based on calorie counting. This diet is based, among other things, on checking the glycemic idex of food products. The reduction diet assumes a low level of energy supplied from meals which will result in maximum use of the calories stored in the form of subcutaneous fat tissue.

The principles of the reduction diet

The reduction diet requires the intake of 5 meals, each of which should provide a constant, strictly defined amount of energy. The following calorific value of meals is assumed:

• breakfast - 250 kcal
• second breakfast - 100 kcal
• lunch - 350 kcal
• tea - 100 kcal
• dinner - 200 kcal

We should have our last meal at least 2 hours before bedtime.

In order to achieve the best possible results, it turns out to be necessary to observe the calories of the prepared meals. The easiest way to achieve this is to weigh the ingredients for each meal and count the calories. Information on food packaging and product calorie tables will certainly prove useful.

It is recommended that the diet should be enriched with vegetables and fruit, as they are a source of many vitamins and minerals. Moreover, they are low in calories. We can therefore eat more of them and the fibre in them will give you a feeling of satiety. What should we particularly avoid? When we follow a reduction diet, we must forget about products rich in monosaccharides and saturated fats, i.e. sweets, pastries and dried fruit.

What is more, the reduction diet is a low-calorie diet, so it is extremely important to diversify meals, avoid repeating ingredients and use groups of favourite products frequently. Why is this so important? Food variety is important for this reason, in order to minimise the risk of food shortages. Nevertheless, such diets may lead to such shortages. At the same time, it is worth pointing out that when deciding on a reducing diet we should consume products that are as nutritious as possible, while eliminating all highly processed food. The reduction diet also recommends reducing the feeling of hunger, which can be achieved by eating meals with a low energy density, namely low calories in a large meal volume. Remember to enrich your meals with vegetables, meat or lean dairy products and whole grain products rich in fibre. In addition, it is recommended to limit the fats added to food as well as those contained in the food (in products such as meat, eggs, dairy, nuts, stones) and fruit.

Remember to drink at least 2 litres of water per day!

Target setting and calculation

When deciding on a reduction diet, let us remember to do so with reason and with full awareness. For this purpose, a formula that also takes into account the overall body structure, based on the circumference of the wrist, may prove useful. This is the Monnerot-Dumaine pattern:

NMC = {expansion [cm] - 100 + (4 x wrist circumference [cm])} / 2

The safest solution is a diet that allows us to lose weight at a rate of 0.5 - 1 kilogram per week. Although the effect is not spectacular, it minimises the risk of the yo-yo effect. Moreover, the diet takes into account and teaches healthy eating habits.

It is assumed that the reduction diet should provide 500-1000 kcal less than the CPM (Required Required Quantity). It is important to remember that the calorie supply should not be less than PPM. This diet is based on the assumption that the body should provide less energy than it actually needs.

Basic metabolism (PPM) - it is shaped by physiological processes such as: digestion, breathing, cardiovascular work, cell and tissue regeneration. PPM can be counted on its own:

PPM for men = 66.47 + 13.7 x body weight [kg] + 5 x height [cm] - 6.76 x age [years].

PPM for women = 655.1 + 9.567 x body weight [kg] + 1.85 x height [cm] - 4.68 x age [years]

What does the PPM ratio tell us about? Generally speaking, PPM is the amount of energy that we would consume when lying motionless, in a room with constant room temperature and constant humidity, in conditions of physical and mental peace, after a minimum of 8 hours of sleep. It is assumed that the basic metabolism is about 50-70% of the total energy requirement. CPM, on the other hand, also takes into account our daily activity and the increase in the rate of metabolism after a meal.

CPM = PAL x PPM + SDDP x PPM = PPM x (PAL + SDDP)

Where:

PAL - physical activity rate,

For people with a seated mode of work is 1.2; medium heavy work = 1.4; high = 1.6; heavy physical work and training = 2.

SDDP - a kind of dynamic meal action, it is about 10% PPM.

A 1000 kcal diet - What are the disadvantages?

• difficult to balance,
• Increased chances of the yo-yo effect and assimilation of bad habits,
• causes continuous hunger, irritation, lack of energy for basic activities,
• hindering physical activity, as it entails additional energy expenditure and the lack of an adequate supply of protein and carbohydrates,
• Long-term use of the diet may also result in a slower metabolism.

A 1000 kcal diet - What are the benefits?

• It gives quick and satisfying results,
• It reduces fatty tissue,
• It helps to carve the silhouette,
• It is perfect for those who lead a sedentary lifestyle and avoid physical activity.

What can and cannot be eaten?

A reduction diet is associated with numerous dietary restrictions. That is why we have gathered information about the groups of products recommended during a diet, as well as those that are better avoided.

What is allowed to eat

• whole-grain bread,
• thick groats, brown rice, whole-grain and buckwheat pasta,
• cereal (oatmeal),
• all fruit and vegetables (except contraindicated),
• skinless poultry, lean meat, lean fish, good quality poultry meats,
• lean curd, natural yoghurt, buttermilk, low-fat milk,
• olive oil, butter, vegetable oils.

What is forbidden

• white bread,
• flour products, small groats, white noodles, white rice,
• The Commission has also been working with the Commission on rice and corn,
• potatoes and yams,
• dried and canned fruit (in syrup),
• poultry with skin, sausages, red meat, pâtés, canned food,
• Fat cottage cheese, sweet yoghurts, cream, melted cheese, mould cheese,
• hard margarine, lard, bacon,
• carbonated beverages,
• sweets, sugar, honey
• salty snacks,
• ready-made food.