2000 calories diet plan
The more you are ready the more chances to reach the planned goal you have. Remember that the secret of success – in your determination to achieve desirable result. Everything in your hands! The feeling of light hunger is difficult to overcome only first time. If you are persevering, quickly get used to the food and the feeling of ease, vivacity, good mood and consciousness of that fact that you overcome yourself and also continual weight loss will the award for you.
The level of restriction of caloric content of food depends on adiposity degree. If weight of a body above normal on 20% than caloric content of a diet necessary to reduce by 20 %. For example, if the day norm makes 2500 cal to lose weight, necessary to receive of 2000 cal with food. It is easy to adhere to such diet; it does not cause feeling of hunger. Combining this diet with the raised physical activity, for a month, can result in 3-4 lbs of weight loss.
Here the approximate daily set of products providing about 2000 cal:
Being guided by these products (or having replaced them on equivalent), it is possible to make the menu for one day, for a week, for a month. The longer you will adhere to this diet is better.
We offer a variant of a monthly diet, developed by the Polish experts. This diet does not give sensation of constant hunger, it is various enough, includes many vegetables and fruit. Seasonally their set varies. In the winter and in the spring, for example, when it is not enough fresh vegetables and fruit, there is sauerkraut, canned vegetables and fruit, juice. Remember that in day it is necessary to consume no more than 3-4 glasses of a liquid. The menu 1 and the menu 2 need to be alternated in day.
The first week
I
The first breakfast: a glass of warm milk with a honey spoon, a stale roll.
The second breakfast: a tea glass, 2 pieces of black bread, it is thin spread with a butter, with leaflets of salad or other greens.
Dinner: vegetable soup, a piece of fast beef, 2-3 potatoes, fruit salad with sugar and a lemon juice.
Mid-morning snack: 2 tomatoes or a glass of tomato juice, toast.
Supper: a glass of fat-free kefir, 2 pieces of black bread, it is thin spread with oil and strewed by parsley.
II
The first breakfast: a tea cup, a piece of the black bread strewed by parsley.
The second breakfast: the kefir glass, stale bread, a radish, is little bit salted.
Dinner: a broth, boiled fish, 2-3 potatoes strewed by parsley, green salad.
Mid-morning snack: fruit or fruit juice (1 glass), 1 biscuit or cookies.
Supper: a milk glass, 2 slices of bread with honey.
The second week
I
The first breakfast: glass of fruit or vegetable juice, 1 toast.
The second breakfast: 1 piece of black bread, is a little oil and cottage cheese, tea glass.
Dinner: Lenten soup, cutlet from meat, salad from carrots, fruit drink.
Mid-morning snack: fruit, cookies.
Supper: kefir, stale bread with jam.
II
The first breakfast: glass of tea with milk, a piece of black bread with honey.
The second breakfast: 2 pieces of black bread with meat, 2 tomatoes, a tea glass.
Dinner: vegetable soup, boiled fish, 2 potatoes, green salad.
Milk and lactic products 400 g
Meat low-fat 150-200 g
Sour cream of the lowered fat content 30 g
Cottage cheese low-fat 100 g
Fish low-fat 100 g
Egg 1 a day
Oil vegetative 25 g
Oil creamy 10 g
Cabbage fresh 300 g
Carrots, cucumbers, tomatoes and other vegetables 300 g
Apples 200 g
Bread rye 200 g
Snack: kefir, toast.
Supper: a tea glass, 2 slices of low-fat cheese, a garden radish.
The third week
I
The first breakfast: a coffee cup, a piece of black bread with honey.
The second breakfast: kefir, a piece of wheat bread and butter, soft-boiled egg, a garden radish.
Dinner: mushroom soup, beefsteak or a cutlet, vegetable salad, a juice glass.
Mid-morning snack: fruit, a toast.
Supper: a milk glass, a stale roll, cottage cheese.
II
The first breakfast: a glass of milk with honey, a toast.
The second breakfast: a tea glass, 2 pieces of bread with fast sausage, 2 tomatoes.
Dinner: a broth, stewed mushrooms or vegetables, 2 baked apples.
Mid-morning snack: fruit, a biscuit.
Supper: a tea glass, a piece of bread with fish, an apple.
The fourth week
I
The first breakfast: a tea cup, a toast with honey.
The second breakfast: 2 pieces of wheat bread and butter and low-fat cheese, 2 apples.
Dinner: a broth, a portion of a hen with vegetables, 2 spoons of mashed potatoes, green salad, fruit drink.
Mid-morning snack: carrot juice, a biscuit.
Supper: a glass of fat-free kefir, a liver.
II
The first breakfast: a glass of milk, rye bread and butter.
The second breakfast: soft-boiled egg, bread, oil, tea, an apple.
A dinner: a cup of a low-fat broth, a string bean with a tomato, 2 boiled potatoes with green parsley, an apple.
A mid-morning snack: kefir, a toast.
A supper: a garden radish, 2 sandwiches with paste.
