Low fat diet
A low-fat diet may include about 25% fat, 20-25% protein, and 50-55% carbohydrate. The diet is based on the fact that the energy value of fats reaches 9 kcal / g, so the easiest way to reduce calories is to reduce the proportion of fat in the diet. This diet contains a lot of carbohydrates (most low-fat diets require a large number of complex carbohydrates, such as unprocessed cereals, potatoes, and legumes, as well as lots of fruits and vegetables), so you will not experience hunger.
Approximate amount of kcal per day: 1500. Expected weight loss: Most low-fat diets suggest a stable weight loss of 0.5-1 kg per week.
Sample menu for one day
Immediately after sleep, mix the juice of fresh lemon and orange, add a glass of hot water to it. When the drink has cooled, drink it with 1 tablespoon of fructose.
Breakfast: 1/2 grapefruit, orange, apple, prune compote or 1-2 soft-boiled eggs; or a slice of wholemeal bread with light butter; green tea or coffee from dandelions.
Second breakfast: mixed fruit salad, add seedless raisins, ground nuts or 25 g of sesame seeds or 1-2 glasses of fruit juice.
Lunch: 1-2 slices of whole-grain bread with light butter or tomato salad with greens, or fruit, fruit salad, a glass of fruit juice.
Dinner: to choose from:
lean meat or fish, scrambled eggs with potatoes and a large portion of green salad;
assorted vegetable salad or fruit salad, compote, semolina pudding, pasta.
Avoid white bread, starchy foods, sugar, vinegar, sausages, canned or fried foods.
Eat pomegranates, figs, oranges, ground almonds, cabbage, spinach, carrots, grapes, tomatoes.