This is a diet designed for Lose Weight that can be performed by anyone regardless of sex or age. If you do it you must have constancy in controlling the amount of calories you ingest because they should not exceed the 950 calories/dayIt will allow you to lose weight up to 2 kilos in 15 days if you practice it to the letter.
You will have to drink a lot of water, cook and season food with shawl, lemon juice and a minimal amount of olive oil, and sweeten the infusions with sweetenerYou can modify any of the foods detailed in the menu as long as respect the portions and the nature of the food within the parameters of the regime.
Daily menu
Breakfast: 1 infusion of your choice and 1 slice of white bread spread with light jam.
Midmorning: 1 low-fat yogurt.
Lunch: 1 deep plate of rice salad, lettuce, tomato, peas and onion and 1 apple.
Mid afternoon: 1 low-fat yogurt.
Snack: 1 infusion of your choice and 3 rice cakes spread with light white cheese.
Dinner: 1 cup of light vegetable broth, 150g of chicken, lean meat or fish, 1 portion of raw vegetable salad of your choice and 1 pear.
How does a 950 calorie diet work?
This is a plan hypocaloric looking for a energy deficit clear to promote fat loss. With 950 kcal, the portions should be controlled and food, of high satiety and nutritional density.
To achieve this, priority is given lean protein (chicken, turkey, fish, eggs), vegetables free, fruits y whole grains in measured quantities. The use of Sweeteners helps reduce simple sugars.
Due to its low caloric intake, it is advisable to do it for short periods and with follow-up if medical conditions exist. Keep a hydration high (water, infusions, defatted broths).
Recommended and discouraged foods
- Fruits: all, best in season. Avoid in syrup, coco y dry fruits sugared.
- Vegetables and vegetables: all freely; avoid preparations with greasy.
- Dairy: skimmed or semi-skimmed (milk, yogurt, cottage cheese, low-fat cheeses <10% MG). Avoid integers, sugary desserts, born or cream.
- Cereals and tubers: bread, potatoes, pasta, rice and cereals/cookies sin azúcar (prefer integrals). Avoid versions with sugar or cooked with excess fat.
- Legumes: all; avoid adding chorizo, bacon or other fatty sausages.
- Meat: lean (skinless chicken/turkey, rabbit, beef, and lean pork). Avoid lamb, duck, viscera y Sausages.
- Fish: of Blancos y blue (the latter up to 3 times/week). Avoid fried/battered.
- Eggs: cooked, poached or in tortilla with little oil; avoid Fried.
- Beverages: water, infusions, coffee or decaf, soft drinks sin azúcar y defatted vegetable broth. Avoid sugary foods, alcohol and commercial juices.
- Fats: olive oil (very moderate) and nuts natural or toasted. Avoid butter/margarine, coconut/palm oils and nuts Fried.
- Sweets and pastries: use Sweeteners (aspartame, acesulfame K, saccharin or stevia). Avoid sugar, honey, sweetened jams, pastries, chocolates and ice creams.
- Canned food: pickled, natural or pickled; avoid salted and smoked foods and preserves in oil.
- Pre-cooked: better avoid them due to its high salt and fat content.
Preparation guidelines, servings and oil
Prioritize techniques such as the griddle, oven, steam o boiled. Uses lemon, vinegar, herbs and spices to add flavor without adding calories.
Indicative servings: 150 g of lean meat, 200g of fish, 1 egg (or 2 egg whites), 30 g of bread, 150 ml of milk o 1 skimmed yogurt. For oil, maintain an average consumption of 5g/day (approx. 1 teaspoon), and can be distributed between meals.
If you need to vary the menu: change it chicken for turkey o hake for sole; replaces rice by wheat pasta in equal portion; alternate apple by pear o Citrus.
- Broth: vegetable or fat-free, low in salt.
- Cheese: prefer <10% MG; occasionally up to 25% MG in small portions.
- Bread and cookies: better whole grains and sin azúcar added.
Adaptations, safety and who should avoid it
For vegetarians: replace meats/fish with eggs, skimmed dairy products, tofu o vegetables (rationed) and combines with low calorie density vegetables.
It is not suitable for pregnancy, lactation, teenagers, frail elderly or people with pathologies unsupervised. If you experience dizziness, fatigue, or persistent hunger, check portions or consult a professional.
Organize your purchases, cook in advance and bring infusions o water by hand to improve adhesion. The goal is Loss of fat with good satiety, not go hungry.
This plan combines portion control, filling foods, and lean cooking techniques to create a low-calorie environment, with flexibility for easy swaps and a focus on health and adherence.
