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2000 calories diet

The diet is intended for the people leading very much active lifestyle, who are engaged in types of fitness with big loading. The diet allows to support weight normal and even to lose weight a little. It is below – also interpretation of the menu for diabetics, they also suit the principle to observe food caloric content in 2000 calories, but not to consume fats and oils.

The main thing in this diet – even not exact calculation of calories, but the correct selection of products. Any trans-fats, sugar and saturated fats. A large amount of whole grain, monononsaturated and polynonsaturated fats is recommended.

The diet of 2000 calories will also suit those who are in a transition period – that is, plans to go on some diet or leaves a diet. It is balanced and is not difficult, but a set only of healthy products will help an organism to be adjusted on the correct harmony.

In day it is recommended to have the following ratio of products in a diet:
- 6 ounces of grain (170 g)
- 2.5 cups of vegetables
- 2 cups of fruit
- 5.5 ounces of meat or haricot (156 g)
- 3 glasses of dairy products
- 6 teaspoons of oil

What does it mean in practice?

- 6 ounces of grain are 1 glass of rice, 1 slice of bread, rich roll and a small piece of tortilla. The main condition – the use as is possible bigger amount of whole grain.



- 2 cups of fruit are 1 cup of berries (strawberry, raspberry, bilberry) and average apple (or pear).



- 2.5 cups of vegetables are a combination from carrots, asparaguses, spinach and broccoli.

- 5.5 ounces of protein are a chicken, beef, a salmon, nuts (the best option – almonds), boiled haricot.

- 3 glasses of dairy products. Only the fat-free dairy products (cheese, milk, yogurt) and also soy milk mean. Cheese – no more than 1/3 cups a day.



- 6 spoons of oil. If you eat such products as nuts, avocado, olives and a salmon, then you have enough oils, at other combination of products – vegetable oil will be required.

Menu of a diet of 2000 calories

Breakfast. The most important meal in day. It is impossible to pass. To mix 1 glass of oat flakes with 1 glass of skim milk, 1 spoon of raisin, and 1 average banana.

Lunch 11-00. Is it is possible anything if it not kaloriyny, than 100 calories.

Lunch. 3 ounces of chicken breast (85 g), a garnish from baked potatoes.

Dinner. 3 ounces of a stake (85 g), half a glass of baked beans, a green salad with lemon juice.

The menu of a diet of 2000 calories for diabetics
This diet is similar to a usual diet of 2000 calories except that it strictly limits sugar and the refined grains. Is suitable for those who have diabetes. If it is necessary to eat more often, then the lunch and a dinner are divided into two approaches.

Breakfast. English cake, 1 glass of skim milk or fat-free yogurt, 1 soft-boiled egg, 1 glass of strawberry. Still it is necessary to add a portion of fat – 1 tablespoon of the shaken-up margarine or butter.

Lunch. Salad and chicken paste: 2 ounces of the baked chicken breast (57 g), half a glass of spaghetti, 2 tablespoons of the fat-free sauce.



Dinner. 3 ounces of a fried salmon (85 g), 1 glass of boiled broccoli, 2/3 cups of brown rice, 1 glass of vegetables (for example, greens salad), 1 big pear.

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