Fish diet 500 calories

diet 500 calories

Do you know what is the secret of the beauty of Victoria Beckham, Eva Longoria and Julia Roberts? They all follow a fish diet and lose 500 calories ! Learn and you 6 rules for making a diet, choose one of 11 programs and lose fat.

Fish is part of many weight loss methods, because it is rich in proteins (they account for 25%), valuable amino acids and minerals. Therefore, it is not at all surprising that a diet based on this product was developed. We’ll talk about its benefits, effectiveness and options right now.

on a fish diet


No one doubts the beneficial properties of seafood, we have already acquainted you with their composition. But this topic needs to be given special attention to fish, in its fillet are found:

  • Omega-3 polyunsaturated fatty acids, the fish is unrivaled in its content;
  • vitamins – A, B (B1, B2, B3 and B12), D, the latter helps to absorb calcium and phosphorus;
  • trace elements – P (phosphorus), Zn (zinc), Ca (calcium), I (iodine).

Fish is digested 3 times faster than meat!

The product is useful for pregnant, elderly people. It is valuable for:

  • coronary heart disease;
  • metabolic disorders;
  • atherosclerosis;
  • hypertension.


  • possesses antitumor properties;
  • reduces the risk of cardiovascular disease, stroke and angina pectoris;
  • prevents the appearance of sclerotic plaques;
  • normalizes pressure;
  • improves the functioning of the immune system.


Refuse to eat fish is recommended for people with individual intolerance, as well as in the presence of problems with the liver and kidneys. Such a weight loss program is prohibited during the period of bearing and breastfeeding.

Even if there is no reason to refuse the product, a preliminary consultation with a specialist is necessary.

Key recommendations

It is proved that fish diet is one of the most effective. However, to get the maximum result of losing weight, you need to follow several rules:

  1. For cooking, carcasses of low-fat varieties are suitable: pollock, bream, cod, hake, pike, flounder, river bass, navaga, since the calorie content of 100 grams of the product does not exceed 100 kcal.
  2. You can eat boiled, baked and steamed. But it is better to refuse smoked, since it contains carcinogenic substances.
  3. You should not combine fish with dishes, which include potatoes, tomatoes, eggplant and / or radish.
  4. To improve the taste characteristics of the finished dish, you should not add salt, it is better to replace it with seasonings and lemon juice.
  5. It is allowed to take half a glass of red dry wine at dinner, do not neglect the liquid during the day – drink water and green tea (the minimum daily portion is 1.5 liters).
  6. The best time for the event is winter.


Weight burning marathon is quite easy to carry. That is why hundreds of people dreaming of losing a few pounds of women and men around the world choose the program. The result depends on the duration of the event, we decided to present you possible schemes.

For 3 days

The shortest kilo drop marathon lasts only 3 days. During this time, it takes up to 3 kilograms. Practitioners of this system assure that during the diet they were not tormented by a feeling of hunger and lightness appeared.

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soft-boiled egg

Sample menu for the day


  • soft-boiled egg;
  • 125 g of natural yogurt without additives;
  • 100 gr. cottage cheese with a minimum percentage of fat content;
  • a cup of green tea.


  • 200 grams of perch cooked in your favorite way;
  • orange or grapefruit.


  • 250 grams of boiled fish;
  • cabbage and cucumber salad with beans and pepper, flavored with yogurt.


  • the diet is the same as for lunch, but you can add a little boiled brown rice as a side dish.

Before bedtime:

  • 200 ml of kefir.

For 4 days

Another version of the fish weight loss technique is designed for 4 days. It is not recommended to practice the program more often than once a month. The bottom line is that daily you need to boil 1.5 kilograms of low-fat fish and eat it during the day separately or together with aromatic broth in 5-6 receptions. On the fourth day, a portion of protein food should be reduced by 3 times and add to it 1.5 kilograms of vegetables in any form – boiled, stewed, grilled.

For 7 days

A fish week will provide a 3-5 kg ​​plumb. The main rule that cannot be broken is that before each meal you need to drink a glass of warm water. This procedure will start the metabolism process, as well as create an imaginary feeling of satiety. Thus, food will be digested faster, and you will be able to saturate even in small portions.

light salted salmon

Sample power scheme


  • Breakfast: 150 grams of steamed pollock; lettuce; black coffee without sugar.
  • Lunch: vegetable soup; baked salmon steak.
  • Dinner: 200 grams of boiled shrimp; 100 g of rice; 2 slices of rye flour bread; tea.


  • Breakfast: salted salmon; tea.
  • Lunch: ear; 100 grams of boiled fish; a piece of coarse bread; tea.
  • Dinner: Pollock on the grill; vegetable salad; mineral water.


  • Breakfast: a sandwich with caviar (it is better to refuse oil); coffee.
  • Lunch: vegetable soup; a pair of soft-boiled eggs; portion of stewed cabbage.
  • Dinner: 200 g of mussels; lettuce leaves.


  • Breakfast: 150 gram slice of boiled cod; Vegetable Salad; green tea.
  • Lunch: pickle; flounder baked in foil; a few lettuce leaves.
  • Dinner: a serving of boiled shrimp; baked potato; Vegetable Salad.


  • Breakfast: boiled river bass; cabbage salad.
  • Lunch: ear; grilled flounder; a piece of bread.
  • Dinner: boiled squid; boiled rice; carrot salad; tea.


  • Breakfast: boiled pollock; mineral water.
  • Lunch: stewed cabbage; tea.
  • Dinner: steam cutlets; baked potato; green tea.


  • Breakfast: toast with red caviar; coffee.
  • Lunch: vegetable soup; 150 grams of boiled pollock; bread.
  • Dinner: fried squids; rice tea.

Have snacks between meals, green apples and citrus fruits are ideal for this purpose, and also drink plenty of fluids.

For 10 days

People who want to lose 5 kilos will benefit from a nutrition scheme designed for 10 days.

boiled fish

The menu for the day is as follows:

  • 8:00 – soft-boiled egg, a glass of fat-free kefir;
  • 8:20 – orange, grapefruit, 2 tangerines or a pair of kiwi;
  • 10:30 – 250 gr. boiled pollock, vegetable salad, a glass of water and a green apple;
  • 12:00 – 2 glasses of green tea;
  • 13:00 – 250 gr. fish;
  • 16:00 – 150 gr. low-fat cottage cheese or 500 ml fat-free yogurt;
  • 18:30 – seafood with stewed or boiled vegetables.

The menu does not differ in variety, but you can experiment with the methods of cooking the main products, for example, today there is baked fish, boil it tomorrow, and bake it on the grill the day after tomorrow.

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Diet options

We have already introduced you to several varieties of fish weight loss program. If none of the proposed options suits you for any reason, then you can choose from those that will be discussed below and it will definitely suit you

Fish and meat

Fish or meat? The eternal dilemma. Now you do not need to choose, because nutritionists have developed a program that involves the use of these two products.

fish, meat and vegetables

First option

Prepare 170 g of lean fish and lean meat, 750 g of vegetables and half a liter of green tea per day. Divide the food into 5 equal servings and consume throughout the day. Eating according to this scheme needs no more than 2 weeks.

Second option

Waking up in the morning, drink a glass of warm water to start the metabolic process, and during the day eat according to this plan:

  • Breakfast: 2 eggs cooked in your favorite way; 300 ml of tea; 1 tablet of vitamin C or 150 gr. cottage cheese / yogurt; fruit.
  • Lunch: 100 gr. boiled cod; glass of water.
  • After half an hour: 150 gr. fish; vegetable salad.
  • 30 minutes before lunch break: 500 ml of water.
  • Lunch: a 250-gram slice of fish cooked according to your favorite recipe; vegetables or lettuce on the side; a glass of natural yogurt.

If desired, you can create a salad from vegetables and season it with yogurt.

  • Dinner: the same ingredients as for lunch, but you can experiment and make other dishes from them.
  • Before going to bed: herbal tea.

On canned fish

This kind of technique is more accessible than many of those that we talked about above and will help you lose weight. The main assistant in the fight against excess weight will be canned fish, from it you can cook soups, fish soup or just eat it, supplementing it with vegetables.

canned fish

An important condition – choose canned fish of low-fat varieties!

Fish and vegetable

The fish contains all the elements necessary for normal functioning, and vegetables are rich in fiber. Fiber retains a feeling of fullness for a long time, so hunger will not bother, moreover, it helps digestion, absorbs toxins and harmful substances in the intestines, and eliminates bad cholesterol.

Often a diet based on fish and vegetables is called fish fiber.

fish with vegetables

Every day during the first week you need to eat 1.5 kg of boiled, steamed or grilled, baked fish (part can be replaced with seafood), divided into 5 equal servings. Do not forget to follow the drinking regimen. Starting from the second week, vegetables, fruits, grain bread, dairy products, olive oil should be gradually introduced into the menu. Practicing the proposed nutrition plan, for half a month it will not be difficult to lose up to 6 kg. After the event, in order to maintain the result of losing weight, we advise you to review your diet, do not overeat, do not neglect protein and vegetable foods, as well as fruits.

For diabetics

With elevated blood sugar, many diets are contraindicated. Nevertheless, the fish technique is also suitable for diabetics. It is allowed to eat lean fish in boiled, baked form and lose weight, it is not forbidden to eat canned in its own juice and even in tomato.

Victoria Beckham Berry and Fish Technique

To keep fit, many celebrities practice diets. It is fish that is considered one of the most beloved by the beautiful Victoria Beckham. The main course is sashimi. In addition to sashimi, ex-peppercorn eats berries to maintain normal intestinal microflora. In this variant of weight loss, algae and a small amount of beans are not prohibited. Prepared foods should be consumed at breakfast and lunch, but a full dinner is missing, you can only drink a glass of dry red wine.


Stale sashimi can be filled with pathogens. Be careful when choosing a product!

Eva Longoria Diet

Beauty Eva Longoria also often resorts to the help of a fish diet. The actress eats boiled or steamed fish and vegetables during the week (daily allowance is 150 and 300 grams, respectively). To improve the taste characteristics of the dish, it is allowed to pour lemon juice on it, but you will have to refuse salt. During this period, the main character of the series “Desperate Housewives” is losing 3-5 kg. To save the result, you should exit the program gradually, adding fruits, nuts and products containing low-fat protein to the diet.

Salmon’s secret beauty Julia Roberts

The beauty of Julia Roberts is envied by many. Who knows, maybe the secret of the celebrity’s youth is hidden in the nutrition program, which for her was made by the famous American nutritionist Perricone. This diet helps to lose a few kg and at the same time prevents the appearance of wrinkles and wrinkles. The main product in the diet of beauty is salmon, the nutrition scheme is as follows:

  • Fasting – 1 glass of water.
  • Breakfast – 100 gr. boiled salmon, a portion of oatmeal on the water, an apple.
  • After an hour – 1 glass of water.
  • Lunch – 100 gr. boiled chicken, apple, 20 grams of nuts.
  • An hour later – the usual volume of water.
  • Snack – 200 gr. red fish, lettuce, sprinkled with olive oil, water.
  • Dinner – morning salmon, lettuce, water.
  • Before going to bed – water.
boiled salmon

Such a menu is required to be practiced every other day (Monday, Wednesday, Friday), on weekends it is not forbidden to treat yourself to dessert.


Presenting the menu, we mentioned many dishes. We think it will be useful for you to learn how to cook some of them.

Fish casserole

You will need:

  • canned food – 1 jar;
  • cauliflower – 200 g;
  • cottage cheese with a minimum percentage of fat content – 100 g;
  • kefir – 3 tablespoons;
  • chicken eggs – 2 pieces;
  • onions – 1 piece;
  • greens – to taste;
  • salt is a minimum.


  1. We divide cabbage into inflorescences and immerse in boiling water for 5-7 minutes.
  2. We take out the fish from the oil, grind it with a fork.
  3. We combine cottage cheese and 2 tablespoons of kefir. Mix until a thick homogeneous mass.
  4. We clean the onion. We cut in half rings.
  5. Put the cottage cheese in a greased form.
  6. We distribute canned food on top.
  7. The next layer is onion and cabbage.
  8. Beat the eggs with the remaining kefir and salt.
  9. Add chopped greens to the mass. Pour prepared vegetables.
  10. We send in the oven preheated to 180 degrees for a quarter of an hour.
fish casserole

Canned fish soup

You will need:

  • canned food – 1 jar;
  • zucchini – 1 piece;
  • leek – 1 piece;
  • bell pepper – 2 pieces (it is better to take multi-colored);
  • greenery;
  • water – 1.5 liters.


  1. Chop the onion.
  2. Zucchini cut into cubes.
  3. Cut the pepper into strips.
  4. Stew prepared ingredients over medium heat.
  5. We shift them into the pan.
  6. Put the pieces of canned food.
  7. Pour boiling water.
  8. Add some spices. Cook for 15 minutes. Before serving, sprinkle the soup with herbs.
canned fish soup

Oven-baked cod

You will need:

  • cod – 800 gr.;
  • tomatoes – 5 pcs.;
  • carrots – 2 pcs.;
  • onions – 1 pc.;
  • cheese – 50 g;
  • butter – 3 tablespoons;
  • celery, parsley;
  • salt is a pinch.


  1. Cod carcass cut into pieces.
  2. We clean the carrots. We cut in rings.
  3. In a similar way, chop the onion.
  4. We send the vegetables to the pan, add a few tablespoons of water and butter. Stew until ready.
  5. In the greased form we spread the cod. Solim.
  6. Following are stewed vegetables and sliced ​​tomatoes.
  7. Sprinkle with grated cheese.
  8. Cook for 20 minutes in the oven at a temperature of 180 degrees.
baked cod

Steam cutlets

You will need:

  • hake fillet – 500 gr.;
  • carrot;
  • onion;
  • egg;
  • dried dill and marjoram;
  • salt.


  1. Skip the hake and peeled onions through a meat grinder.
  2. Let the excess liquid drain by pushing the minced meat into a colander.
  3. Add the grated carrots.
  4. We drive in the egg.
  5. Solim. Knead.
  6. We form cutlets. Put them in a double boiler and cook for 20 minutes.
steam fish cakes


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