On a light diet, you can effortlessly lose up to 10 kg! No starvation or strict prohibitions! Find out about the 5 easiest diets, the lazy diet, the cheapest diet and get effective tips for keeping your weight down!
An easy method for losing weight is based on the principles of adherence to the diet and control of the quantity (and quality!) Of food consumed. Diets of this type do not require strict prohibitions and have nothing to do with fasting, therefore, they provide good results without negatively affecting well-being. Weight is shed gradually to ensure that it is kept in perspective.
Advantages and disadvantages
Slimming systems designated as "light" are a suitable option for those who have not dared to lose weight for a long time due to their own weakness. Light diets are also indicated when a strict diet is not possible due to the need for constant replenishment of energy. The benefits of easy weight loss are obvious:
- Feelings of calmness and satiety.
- Duration no more than a week.
- Possibility of frequent repetition.
- Chance to become lighter by 3-10 kg without much effort.
- Maintaining weight in the long term.
The disadvantage of light diets is the lack of calories in the diet. In this regard, it is recommended to limit physical activity. Excessive training is prohibited.
Contraindications
The diet, even if it is light, causes a kind of stress on the body, therefore it is not recommended for pregnant and lactating women. Care should be taken to weight loss regimens in the presence of chronic diseases in the stage of exacerbation, gastrointestinal pathologies, diabetes mellitus and disturbances in the work of the cardiovascular system.
You can repeat light weight loss programs once a month and a half.
Requirements
- Exclusion from the diet of harmful foods containing preservatives, dyes, trans fats.
- Refusal from any alcoholic beverages.
- Sufficient drinking regime (at least 1.5 liters of clean water per day).
- Modest portion sizes.
- Eating at least 4 times a day.
- Refusal to eat after 19:00.
- Avoiding overeating.
Refusing breakfast and a hearty dinner is a crime that promises to slow down your metabolism!
Any easy method of losing weight dictates a refusal from:
- fatty and fried;
- too spicy and salty;
- flour and sweet.
You can not overload the body with meat products, fatty fish, eggs. The diet ration is recommended to be based on:
- Bifidobacteria found in natural yogurt and kefir. Regular intake of fermented milk drinks helps to gently cleanse the body of toxins and toxins, improve digestion and smooth weight loss.
- Proteins, as they are considered a valuable "building material" for the body, help in natural weight loss.
- Fiber and vitamins of group C. Eating fruits and vegetables containing them is a sure step towards proper assimilation of nutrients found in proteins.
Effective diet for every day
Without much effort, following the principles of healthy nutrition helps to throw off the excess. An easy regimen is also recommended to prevent future weight gain. The menu is designed for 1500 kcal:
- Breakfast: a slice of whole grain bread, a banana smoothie.
- Snack: natural yogurt.
- Lunch: light soup, stewed vegetables, steam cutlet.
- Afternoon snack: fruit slices.
- Dinner: steamed vegetables, skinless baked chicken.
Fruit and vegetable program "for the lazy"
Losing weight on vegetables and fruits is a godsend for supporters of really simple diets. Along with weight loss, the body receives a powerful boost of vivacity. Immunity is strengthened, all processes in the body begin to occur more actively. Vegetables and fruits that form the basis of the menu have valuable nutritional qualities:
- do not contain fat;
- have a low calorie content;
- act as sources of minerals, protein, vitamins and fiber;
- improve metabolism.
Vegetables and fruits that should not be consumed:
- potato;
- mango;
- grape;
- bananas;
- green pea.
During the diet, which can last from three to seven days, you have to eat only vegetables and fruits, but in unlimited quantities. Vegetables and fruits can be baked, boiled, stewed. They can be used to make fresh juices and smoothies. The main thing is not to use oils, salt and sugar. The drinking rate is two liters of clean water per day.
With an acute feeling of hunger, you need to drink and only after 20 minutes start eating. This will help determine the nature of hunger (true or psychological).
A more balanced diet option involves eating vegetables and fruits for breakfast, dinner and snacks, and protein foods for lunch. An approximate diet for one day is as follows:
- In the morning: orange and apple, still water.
- For a snack: a handful of berries.
- Afternoon: vegetable soup, a slice of baked chicken breast, fresh tomato, smoothie.
- For an afternoon snack: fruit salad.
- For dinner: stewed cabbage with bell pepper, water.
"Sitting" on a fruit and vegetable diet, special attention should be paid to night rest. If you sleep less than 8 hours, metabolic disorders and more active production of the hormone cortisol will occur. Its excess has the most negative effect on the work of the endocrine system.
The lightest diets
Low calorie
A decrease in the caloric content of the diet occurs due to a decrease in portions, on average, by a third and the calorie intake of food consumed up to 1300 kcal / day. It is better to replace an ordinary plate with a saucer, the usual tablespoon with a teaspoon. You have to give up junk food, alcohol, coffee, as well as appetite-stimulating pickles, spices, marinades.
The list of foods allowed by the diet includes:
- lean fish and seafood;
- lean meat;
- bran bread;
- vegetables with a low glycemic index (cabbage, celery, bell peppers, beets, cucumbers, zucchini);
- cereals (pearl barley and buckwheat);
- sweet and sour berries and fruits;
- low-fat fermented milk drinks;
- unsweetened tea.
Healthy foods should be steamed or oven-baked. Fractional meals are encouraged. Chew food carefully, without rushing. The diet can be followed for 3 days, but the one that is designed for a week is more effective. During this time, you can lose up to 6 kg.
The diet is called by experts one of the easiest and most effective. Reducing the daily calorie content of the menu by only 200 kcal is enough to start an active process of losing weight.
Salt-free
It is considered easy to be quite justified, since there are no significant changes in the diet. You will only have to give up salt, which retains fluid in the body, interfering with natural weight loss. Porridge and soups should be salted only before serving, that is, directly on the plate. Better yet, replace the salt with garlic, lemon juice, or spices.
To accelerate weight loss will help the rejection of foods, the salt content of which is uncontrollable: sausages, chips, sausages, canned food, etc. If you follow the rules, weight loss will be at least 4 kg per week.
Protein
The effectiveness of the diet is due to a decrease in carbohydrate foods in the diet, due to which the body begins to more actively get rid of fat reserves. It is quite comfortable, since you will not have to starve. Meat, fish, dairy products and eggs are allowed to be consumed in unlimited quantities. But flour, confectionery and pasta will have to be abandoned. It is forbidden to cook dishes using “harmful” methods and using oil.
There are many options for protein diets. The most effective diet is considered to be developed by the French nutritionist Pierre Ducan. During the "active" phase of his system, which lasts up to 7 days, kilograms go away quickly and easily. Sometimes you can become 8 kg lighter. The daily menu is as follows:
- Breakfast: scrambled eggs from 3 eggs, a slice of lightly salted fish (preferably salmon), coffee or tea.
- Snack: no more than 70 grams of oatmeal, low-fat yogurt.
- Lunch: boiled beef or veal.
- Afternoon snack: boiled shrimp or crab meat.
- Dinner: seafood, salmon steak, low-fat fermented milk drink.
Be sure to use 1.5 liters of water per day and oat bran.
As part of protein weight loss, you can adhere to another diet:
- In the morning - an omelet with herbs or oatmeal with apples, coffee.
- After 20 minutes - mint tea.
- For lunch - cream soup with meat or fish soup, salad of fresh vegetables and fruits.
- For a snack - salad or low-fat cottage cheese.
- For dinner - steamed cutlets and cauliflower or a salad of bell peppers, tomatoes and fish.
- Before going to bed - a low-fat fermented milk drink.
Important! It is not safe to stick to a protein diet for more than a week. Otherwise, the body may be exposed to the stress that occurs in response to a carbohydrate deficiency.
Water
The essence of this version of a light diet is simple: 20 minutes before each meal, you need to drink one or two glasses of water without gas and refrain from drinking for several hours after eating. Clean liquid improves metabolic processes, due to which the process of losing weight is gentle and natural. Plus, a stomach filled with water needs noticeably less food.
Significant dietary restrictions are not required. It is enough to give up harmful products, primarily sausage and flour products, alcohol.
Kefirnaya
It is called light for a reason: in the morning and at lunchtime, you can eat familiar foods, slightly limiting portions and refusing too fatty foods. Too salty is also not worth it. There is only one rule - kefir for dinner.
Kefir has a number of advantages that make it an indispensable product for easy weight loss:
- low calorie;
- rich in protein;
- saturates well;
- normalizes bowel function.
Small tricks help to make it easier to transfer the diet:
- Kefir should not be drunk, but eaten with a small spoon.
- For satiety, you can add sweet and sour fruits or bran to it.
One day's menu looks like this:
- Breakfast: a portion of oatmeal, a cheese sandwich, tea with honey.
- Snack: compote or tea, marshmallow or candy.
- Lunch: rice with a cutlet, salad, juice.
- Afternoon snack: fruit slices.
- Dinner: kefir with a spoonful of bran.
Uncomplicated effective programs
For 3 days
Detox for fast weight loss
Compliance with a simple cleansing program will help the body recover by normalizing the work of internal organs and systems. To maximize the result, you need preparation. A few weeks before detox, foods that are too high in calories are eliminated from the diet. There is a gradual transition from fried and fatty foods to plant foods. It is wise to avoid alcohol, sweets and baked goods during preparation.
- Drink 2 liters of purified water.
- Eat small meals often.
- Give preference to foods containing vitamins.
During a detox diet, the following are completely excluded:
- sugar;
- coffee;
- alcohol;
- salt;
- flour.
Food intake by day is distributed as follows:
- Breakfast: apple and grapefruit salad, a glass of rosehip broth.
- Snack: fruit and vegetable salad with vegetable oil, carrot juice.
- Lunch: a portion of steamed brown rice, boiled chicken, fresh tomato and carrot mix with sour cream, herbal tea.
- Dinner: banana, a handful of grapes or a quarter of a grapefruit, kefir.
- Breakfast: salad of pineapple, orange and apple, grape juice.
- Snack: a serving of oatmeal, tea.
- Lunch: baked potatoes, fresh tomato, stewed fish, carrot juice.
- Dinner: a mix of apple, kiwi and banana with the addition of yogurt.
- Breakfast: kefir, a handful of grapes or an apple.
- Snack: fruit and vegetable salad with vegetable oil, tomato juice.
- Lunch: a serving of brown rice, boiled chicken, asparagus or fresh tomato, herbal decoction.
- Dinner: salad of kiwi, grapes and banana, kefir.
Contraindications to the detoxification system are gastrointestinal diseases, diabetes mellitus, heart disease. The program is also not suitable for pregnant and lactating women.
Express mode on simple products
The mode menu is meager, but thanks to the use of sufficiently hearty products, the feeling of hunger will not arise. In three days, it will be possible to become lighter by 4-5 kilograms. The menu is the same:
- On an empty stomach: a glass of clean water.
- Breakfast: a glass of warm milk with a spoonful of cocoa and honey.
- Lunch: grapefruit.
- Half an hour later: boiled meat, tomato-cucumber salad with pepper.
- Afternoon snack and dinner: vegetable broth with rye croutons.
During the day, water is consumed without gas. You can use a slice of lemon or a leaf of mint to flavor it.
Intensive program "-4 kg"
You have to eat strictly according to the menu, without replacing any product. In between meals, you should drink clean water at room temperature. Better to use a straw while enjoying the process. The fast diet is suitable for real gourmets, as it is built on products with a "twist".
The first day
- Breakfast: freshly squeezed orange juice, boiled egg.
- Lunch: boiled turkey meat, vegetable salad with low-fat cheese.
- Afternoon snack: apple.
- Dinner: a portion of pasta with shrimps, spinach.
Second day
- Breakfast and lunch: oatmeal with skim milk.
- Afternoon snack: pear.
- Dinner: a portion of spaghetti, steamed turkey meatballs.
Day three
- Breakfast: a slice of low-fat cheese, drying.
- Lunch: a portion of the green mix with the addition of boiled chicken meat.
- Afternoon snack: peaches.
- Dinner: lasagna with low-fat cheese, green salad with olive oil.
Hearty
The diet menu includes mouth-watering meals that are well-nourishing. The only rule is not to use salt, sugar and butter during cooking. Even honey is prohibited. Spices should be replaced with lemon and herbs.
The first day
- Breakfast: a portion of lean beef and buckwheat porridge, green tea.
- Snack: kiwi and apple.
- Lunch: a portion of lean fish, carrots with cabbage.
- Afternoon snack: low-fat homemade yogurt.
- Dinner: low-fat cottage cheese.
Second day
- Breakfast: a portion of oatmeal, a slice of cheese, a slice of rye bread, tea.
- Snack: half a grapefruit.
- Lunch: soup in lean broth, a piece of baked chicken meat.
- Afternoon snack: cabbage and carrot mix with herbs.
- Dinner: a portion of cottage cheese and a glass of kefir.
Day three
- Breakfast: a steam omelet of quail eggs with spinach, orange juice, a few dried apricots.
- Snack: plums or pears.
- Lunch: lean puree soup, a mix of bell pepper and tomato.
- Afternoon snack: rye crackers, kefir.
- Dinner: baked fish, stewed cabbage, herbal infusion.
Delicious weight loss on prunes
The main product of the diet is prunes. It is low in calories, contains many trace elements and has a mild laxative effect. Along with getting rid of excess weight, prunes promise a high-quality bowel cleansing and strengthening of the heart.
The menu for this light diet looks like this:
First day
- Breakfast: boiled egg, tea, 2 prunes.
- Lunch: lean soup, a slice of rye bread, a handful of walnuts, 8 pcs. prunes.
- Dinner: baked fish, egg, tea, orange.
Second day
- Breakfast: a slice of cheese, 2 prunes.
- Lunch: a weak broth, a slice of rye bread, a slice of boiled beef.
- Dinner: vegetable salad, 4 prunes, green tea.
Third day
- Breakfast: a slice of rye bread, a slice of cheese, a slice of ham, 3 prunes.
- Lunch: lean soup, rye bread, tomato, boiled potatoes, 2 prunes.
- Dinner: a slice of rye bread, fat-free kefir, 5 pcs. prunes.
The feeling of hunger and the associated discomfort due to the variety of the menu is absent.
For 7 days
Balanced
Nutrition with such a diet is a complex of mono-diets:
- Day one - potato. Divide 1 kg of boiled potatoes into equal portions and eat, combining with vegetables and herbs.
- Day two - cabbage. Divide the head of medium-sized white cabbage into 5 equal parts and use it in any form: stewed, baked, boiled or fresh. Plus, you can eat cucumbers, tomatoes and bell peppers.
- The third day is fruit. You can eat apples, grapefruit, apricots, pears, kiwi, pineapples, oranges. Allowed to prepare salads and smoothies.
- Day four - meat. Lean meat in any form is shown in unlimited quantities: stewed, boiled, baked, steamed.
- The fifth day is fish. Unlimited seafood and fresh vegetables are allowed.
- Day six - fermented milk. 1 liter of any fermented milk drink is shown per day. You can eat fat-free cottage cheese without restrictions.
- The seventh day is cereal. For 5 receptions, you need to consume 300 grams of any cereal.
Throughout the week, you need to drink as much clean water as possible. The best choice is melted. Sometimes it is allowed to add unsweetened green tea with half a teaspoon of honey to the diet. Unsweetened coffee is allowed a couple of times a week.
Free
The advantage of the mode is the ability to compose the menu at your own discretion, using permitted products:
- lean meat;
- any fish;
- boiled eggs;
- granular cottage cheese, low-calorie cheese;
- skim milk and fermented milk drinks;
- vegetables;
- sweet and sour fruits;
- buckwheat and pearl barley porridge;
- low-fat broth soups;
- bran and rye bread (no more than 100 grams per day).
The ban is imposed on:
- sweet carbonated drinks;
- packaged juices;
- alcohol;
- confectionery;
- fried and fatty foods.
Limitations apply to salt as well. Only ready-made meals can be salted. Sugar consumption is also strictly controlled. If you really want to sweeten your tea, it is better to give preference to honey.
The diet menu is as follows (based on your own taste):
Breakfast
- porridge in low-fat milk or water, a mix of carrots and cabbage;
- boiled egg and leafy vegetables;
- low-fat kefir and granular cottage cheese.
Second breakfasts
- fruits;
- toast and tea with honey;
- cucumber and radish salad.
- a slice of cheese, rye bread toast, low-fat broth soup, tea;
- steamed chicken fillet, green salad, freshly squeezed juice;
- soup with weak meat broth, green salad, tea.
- buckwheat on water, vegetable salad, rosehip broth;
- vinaigrette with olive oil, tea;
- fish with vegetables, tomato juice.
Before bedtime
- wrinkled tea;
- still mineral water.
Adhering to the proposed light diet, you can, imperceptibly for yourself and with the benefit of the body, become lighter by 2-4 kg per week.
Complex
Her diet is balanced. Losing weight is painless, the body is not harmed. Such a system does not get boring. On the contrary, over time, it can easily become a habitual way of eating.
Monday
- Breakfast: an egg, a slice of ham, low-fat yogurt, tea.
- Lunch: vegetable mix, carrot-beetroot stew with prunes, apple juice.
- Snack: low-fat broth, herbal broth.
- Dinner: skinless turkey fillet, a slice of cheese, a low-fat fermented milk drink.
- Breakfast: rye bread, tea, orange.
- Lunch: green salad with boiled shrimps, steamed beef, low-fat yogurt.
- Snack: weak meat broth, fruit juice.
- Dinner: boiled country potatoes, steamed broccoli, rye bread.
- Breakfast: a slice of ham, low-fat cottage cheese, coffee.
- Lunch: stewed potatoes with white cabbage, boiled mushrooms with herbs, kiwi.
- Snack: vegetable broth, tea.
- Dinner: steamed fish fillet, fat-free kefir.
- Breakfast: oatmeal with banana, coffee.
- Lunch: egg, steamed chicken fillet.
- Snack: freshly squeezed juice.
- Dinner: cabbage and bean stew, fresh vegetable salad, rye bread.
- Breakfast: low-fat cottage cheese, egg, mint tea.
- Lunch: beet-carrot mix with olive oil, boiled brown rice with soy sauce.
- Snack: tea, rye bread.
- Dinner: a glass of low-fat milk, cottage cheese, a slice of cheese.
- Breakfast: cornflakes with skim milk, coffee.
- Lunch: an egg, a slice of boiled beef, a low-fat fermented milk drink.
- Snack: freshly squeezed apple and carrot juice.
- Dinner: green salad with cabbage and olive oil, rye bread, kiwi, unsweetened compote.
Sunday
- Breakfast: steam omelet with herbs, a slice of cheese, green tea.
- Lunch: cabbage-carrot mix with lemon, pilaf with mushrooms, fresh citrus fruits.
- Snack: mint tea.
- Dinner: a slice of boiled beef, a glass of low-fat milk.
Every day you need to drink from 1.5 to 2.5 liters of clean water.
The cheapest diet is oatmeal
Oatmeal is a wonderful breakfast available to every family. It contains a lot of slow carbohydrates. Their smooth absorption ensures a feeling of fullness until lunchtime. Oatmeal contains no fats, but vitamins E and B, minerals and a lot of fiber are contained in large quantities. Unsurprisingly, the oatmeal diet has become popular. With its help, you can easily get rid of extra pounds and improve your body.
Oatmeal performs 3 actions that are indispensable for gentle weight loss:
- removes slags;
- lowers cholesterol levels;
- normalizes the digestive tract.
It is pointless for those on an oatmeal diet to fear "dietary depression", characterized by fatigue, low mood and drowsiness. Oatmeal can stimulate brain activity and have a calming effect on the nervous system.
Losing weight on oatmeal is:
- satisfying;
- appetizing;
- budgetary.
The diet can continue from three to seven days. In the first case, the diet is called unloading. The menu recommended with her is represented by the use of oatmeal with the main meals. This can be porridge, cookies, or cereal. The main thing is a minimum of sugar and salt. Drinks are allowed water and tea.
A weekly oatmeal diet is more effective in cleansing the body and normalizing weight. You won't have to spend too much, as the main dish is still oatmeal. Plus, vegetables, fruits and dairy products necessary for the body are allowed. Dieting is easy.
The first day
- Z-k: oatmeal on the water.
- A-d: oatmeal in water, low-fat yogurt.
- U-n: oat flakes in skim milk.
Second day
- Z-k: oatmeal cookies, half an apple.
- A-d: oatmeal in water, a mix of carrots and cabbage with the addition of greens.
- U-n: oat flakes and low-fat kefir.
Day three
- Z-k: oatmeal in skim milk.
- O-d: porridge with milk, an apple.
- U-n: oat flakes, kefir 1%.
Day four
- Z-k: oatmeal, tea.
- E-d: cereals with milk, salad of radishes and cucumbers.
- U-n: porridge and kefir.
Day five
- Z-k: half an orange, porridge on the water.
- A-d: porridge on the water, salad of carrots and cabbage with the addition of a green apple.
- U-n: porridge with skim milk, steamed prunes.
Day six
- Z-k: apple, oat flakes with milk.
- A-d: oatmeal porridge on water, a mix of radish, tomato and cucumber.
- U-n: porridge on the water, low-fat yogurt.
Seventh day
- Z-k: cereals with milk, banana.
- A-d: oatmeal porridge with skim milk, cabbage and radish salad with lemon juice and herbs.
- U-n: flakes on water, kefir 1%.
How can you lose weight on buckwheat?
Buckwheat is one of the healthiest and most nutritious foods. It is considered the leader among cereals in terms of the content of trace elements, vitamins and easy enough for the assimilation of vegetable protein. The fiber content in buckwheat is several times higher than in rice or oats. Special attention should be paid to the low calorie content of cereals and its ability to free the body from toxins. This is the reason for its demand as a dietary product. Plus, the porridge modes are inexpensive and easy, since you don't need special skills to cook.
Cooking buckwheat for any of the diets is not worth it. The porridge that has been steamed is useful. For one glass of cereal, take 2 glasses of boiling water. Better to insist buckwheat in a thermos at night. In the morning it will be ready to eat.
The buckwheat diet has advantages:
- fast saturation;
- gentle bowel cleansing;
- improving digestion;
- improving the condition of the skin and nails;
- reduction of cellulite;
- high rate of weight loss;
- the effectiveness of weight loss.
On average, on a buckwheat diet, you can see a plumb line of 4-7 kg per week, but sometimes you can lose 10 kg.
Express Mode
Buckwheat and again buckwheat, cooked by steaming without butter and milk. You can eat porridge in unlimited quantities, as well as drink clean water. With an unbearable feeling of hunger or a desire to eat sweets, it is permissible to treat yourself to half a teaspoon of natural honey, 2 pcs. prunes or 1 apple. The menu can be diluted with a glass of fat-free kefir.
Weekly system
- For each day, buckwheat is steamed in an already known way.
- You can eat any amount of porridge. The so-called "sparing" diet allows you to independently control the amount eaten.
- It is allowed to drink clean water.
- Additionally, vegetables (except for potatoes), fruits (except for bananas) and fermented milk products of low fat or fat-free are introduced.
- The last meal should be 3 hours before bedtime.
Possible diet for a day:
- Breakfast: steamed buckwheat, half a glass of natural yogurt, an apple.
- Snack: a handful of berries or kiwi.
- Lunch: 100 grams of boiled fish, vegetable mix, green tea with lemon.
- Afternoon snack: apple.
- Dinner: buckwheat porridge, steam vegetables, tea.
Exiting the diet
Getting out of your diet correctly is important, even if the diet of a particular light diet seems filling and varied. Its duration should correspond to the duration of the weight loss activity. You should move on to your usual diet gradually, introducing prohibited foods in small portions. The following principles are binding:
- Self-control. An organism that gets hungry during a diet will certainly wish to replenish the spent supplies. You should not pounce on sweets and flour products, return to the use of sausages and alcohol. The first few days should be as light as possible: cereals in water, fruits and vegetables, honey instead of sugar.
- Fractional food. During the process of losing weight, you have to reduce portions, so the stomach narrows somewhat. If you start to overeat the next day after the end of the light regimen, you cannot avoid problems with well-being. It is better to continue eating 4-6 times a day.
- Sufficient drinking regime. Every day you need to drink about 2 liters of pure water or still mineral water. This will help the body to function normally and not break down after the diet.
- Refusal to eat 3 hours before bedtime. This is what every weight loss system insists on. By adhering to this simple rule, you will be able to save the result and not gain pounds again.
- Buckwheat. On the morning of the first day of release, the porridge should be replaced with fruit salad. The next day, instead of a low-fat fermented milk drink, you can drink kefir or medium-fat yogurt. For five days, eggs, fish should be gradually introduced into the menu, and only then - meat.
- Oatmeal. The menu on the first day of release should contain more vegetables and fruits. Then you can add cottage cheese casserole and healthy sweets in the form of marshmallows and honey. Fish is allowed on the third day, meat - only after 5 days. It is better not to use fatty, smoked and spicy foods at all, but if you really want to, then only after 2 weeks.
- Protein. Getting out of a carbohydrate-restricting regimen and not gaining excess weight can be tricky. You need to understand that you need to introduce carbohydrates into the diet gradually, without exceeding the daily norm of 60 grams. In the early days, you can enter a portion of buckwheat porridge into the menu, from the third - pasta from durum wheat. If overeating occurs, the next day should be fasting. After a week, you can start consuming 30 grams of dark chocolate per day.
How to maintain weight
You can save the result obtained with a special diet through physical activity in the post-dietary period. The most common exercise for women is cleaning the house. It burns up to 50,000 kcal per year, which equates to 83 chocolates!
In terms of efficiency, regular housework is comparable to going to the gym.
An equally simple way to increase the effectiveness of the diet and maintain the result after it is to run. This is a pleasant and easy weight loss exercise that improves the functioning of the respiratory and cardiovascular systems. A daily run should be 10 to 40 minutes long. You should run on an empty stomach. Before training, you need to replenish the body's water supply by drinking a glass of green tea.
Cycling is a real salvation for those who want to maintain weight. If you skate regularly, you can continue to improve your figure, getting rid of 5-8 kg in a month. Plus, there will be a reduction of cellulite in the "problem" areas and modeling of the figure. The duration of skiing to obtain such a result must be at least 1.5 hours. While cycling, you should drink plain water, still mineral water or sugar-free fruit compote.
On a note!
If your appetite is not on time, you can resort to interesting ways to "cheat" it:
- Eat a cabbage salad or a few green apples.
- More often use greens rich in vitamins in cooking.
- Suck half a teaspoon of honey in your mouth.
Recipes
Light salads
"Green"
Ingredients for 2 servings:
- a bunch of sorrel;
- a bunch of lettuce leaves;
- 1 lemon;
- 1 green apple;
- some honey.
Preparation:
- Tear clean and dry lettuce leaves into small pieces, put in a salad bowl.
- Cut the apple peeled from the peel and core into thin strips, pour over the lemon juice and put in a salad bowl.
- Add clean and dried sorrel.
- Drizzle with lemon and add honey.
- Mix.
"Cabbage and carrot"
Ingredients for 4 servings:
- 0.5 kg of white cabbage;
- 1 carrot;
- 1 sour apple
- a bunch of green onions;
- half a bunch of parsley;
- a tablespoon of apple cider vinegar;
- 5 ml of vegetable oil;
- salt on the tip of a knife.
Preparation:
- Finely chop the cabbage, put in a deep bowl, salt and mash with your hands. Add vinegar.
- Peel the carrots and cut into strips.
- Peel the apple and cut into strips too.
- Finely chop the parsley and onion.
- Add the ingredients to the cabbage, pour over with oil, mix.
"Chicken and squash"
Ingredients for 3 servings:
- 0.5 kg of zucchini;
- 0.4 kg of boiled chicken breast;
- a handful of walnuts;
- 0.2 kg spinach;
- 30 g parmesan;
- red onion;
- olive oil;
- 60 ml lemon juice;
- a pinch of fresh mint.
Preparation:
- Cut clean zucchini into cubes, removing the peel and seeds. Marinate in lemon oil sauce for 10 minutes.
- Chop mint and spinach, put in a salad bowl.
- Cut the onion into half rings.
- Chop nuts and cheese.
- Cut the boiled breast into cubes.
- Put nuts, cheese, herbs and onions in a salad bowl. Mix.
- Add chicken and courgettes. Stir again.
"Fat burning"
Ingredients for 4 servings:
- 100 grams of tofu;
- 2 cucumbers;
- a bunch of green onions;
- 8 black olives;
- some lemon juice;
- a tablespoon of olive oil;
- 4 ml soy sauce.
Preparation:
- Chop the onion, cut the cucumber into small cubes.
- Chop the tofu finely.
- Grind the olives.
- Mix the ingredients in a deep glass container, pour over with oil and drizzle with lemon juice. Mix.
"Vinaigrette" dietary "
Ingredients for 2 servings:
- 0.3 kg of boiled carrots;
- 0.3 kg of baked beets;
- 0.1 kg of boiled beans;
- 0.1 kg of canned peas;
- a spoonful of olive oil;
- a bunch of any greenery;
- some black pepper.
Preparation:
- Dice the carrots and beets. Put in a salad bowl.
- Add beans, peas and herbs. Mix.
- Add olive oil and pepper. Mix.
"Protein"
Ingredients for 4 servings:
- a couple of chicken breasts;
- a pack of low-fat cottage cheese;
- 0.2 kg of Peking cabbage;
- a handful of boiled corn;
- a bunch of any greenery;
- unsweetened yogurt.
Preparation:
- Boil chicken breasts, cool, cut into strips.
- Mash the curd with a fork.
- Chop the cabbage.
- Put ready-made ingredients in a salad bowl, add corn and pour over yogurt.
- Stir, add herbs.
Lean broth
Ingredients for 4 servings:
- 1 onion;
- 2 carrots;
- 2 bell peppers;
- 1 celery root;
- 1 bunch of parsley;
- 2 cloves of garlic;
- 1 kohlrabi.
Preparation:
- Cut large vegetables into 2 halves, leave small ones intact. Send to a saucepan, cover with water.
- Bring to a boil, reduce heat to low.
- Cook until the vegetables are very soft.
- Strain the finished broth.
Diet soups
"Bonn"
Ingredients for 4 servings:
- 2 liters of water;
- 1 carrot;
- 80 g of celery root and 2 stalks;
- 4 potatoes;
- 2 bell peppers;
- 0.3 kg of white cabbage;
- 1 PC. leeks;
- 2 tomatoes;
- 3 cloves of garlic;
- some vegetable oil;
- salt on the tip of a knife.
Preparation:
- Cut the washed vegetables: cabbage, peppers, celery root and carrots - into strips, tomatoes - into cubes, celery stalks - into slices.
- Peel the potatoes and chop them into small pieces.
- Cut the leek into half rings.
- In a frying pan with a little oil, darken the carrots and celery root.
- Put a pot of water on the fire. At the time of boiling, add potatoes. Cook for 5 minutes.
- Add carrots and celery root, celery stalks, cabbage and peppers to a saucepan. Cook for 10 minutes. Salt a little.
- Add tomatoes. Cook for 7 minutes.
- Turn off heat, add chopped garlic. Insist half an hour.
"Easy with buckwheat"
Ingredients for 5 servings:
- 10 glasses of vegetable broth;
- 5 tablespoons of buckwheat;
- 4 potatoes;
- 1 carrot;
- 1 onion;
- 10 mushrooms;
- a bunch of parsley;
- 5 ml of vegetable oil;
- a pinch of pepper.
Preparation:
- Fry onions and mushrooms in oil.
- Bring the broth to a boil, add the onion and mushrooms with the rest of the oil.
- After boiling, add chopped potatoes and carrots.
- After 15 minutes add buckwheat, pepper and herbs.
- Cook for 20 minutes over low heat.
Puree soup "green"
Ingredients for 3 servings:
- 150 grams of chicken fillet;
- 130 grams of broccoli;
- 30 grams of leeks;
- 50 ml of water;
- pepper to taste.
Preparation:
- Blanch the broccoli divided into inflorescences in lightly salted boiling water (5 minutes).
- Send boiled and diced chicken, leeks and peppers to the broccoli. Cook for no more than 10 minutes.
- Remove from heat. Using a blender, beat the ingredients until puree.
- Bring to a boil over low heat. Transfer to a plate.
A nutritious diet is the dream of everyone who is afraid of hunger, but, nevertheless, dreams of losing weight. The problem is that too much deprivation is the first step towards a breakdown. The more satisfying your diet is, the more likely it is to provide the weight loss you expect. In addition, most nutritious diets help you switch to a consistently healthy diet, and are not associated with the use of any one product. This means that at the end of a hearty diet, all you need to do is diversify your diet a little, add some foods, and weight support will be easy for you. And a hearty diet is also easiest to combine with various training regimes, which means that you can not only lose weight, but also build truly amazing forms.
Hearty diet with protein and vegetables
The first version of a hearty diet exploits the well-known principle of nutrition: "Eat protein, and you will not feel hungry." Indeed, a lack of protein often makes itself felt by the feeling of the so-called insatiable false hunger. That is why it is so difficult to "sit", for example, on apples or watermelons, but simply on fish or meat.
Sample menu for a hearty diet with protein and vegetables:
Breakfast: 100 g of cheese or low-fat cottage cheese, coffee or tea with milk and a teaspoon of sugar or honey.
Second breakfast: 200 g of low-fat cottage cheese with herbs, mineral water.
Lunch: 2 eggs or 6 hard-boiled egg whites, citrus juice.
Dinner: stewed mushrooms, a large baked potato, 70 g of steamed lean fish.
This diet is high in protein and therefore cannot be recommended for people with kidney disease.
Hearty Rice Diet
Day 1
Breakfast: 150 g of cabbage salad, a glass of mineral water.
Lunch: Boil 4 tablespoons of rice, serve with a salad of carrots and vegetable oil.
Dinner: 150 g of boiled fish, lettuce, bread.
Day 2
Breakfast: rice porridge with milk, a glass of apple juice.
Lunch: 200 g of boiled fish, fruit salad dressed with 10% sour cream.
Dinner: grilled meat, lettuce, a slice of bread.
These days must be alternated one after the other during the week, the first day serves as a "relief", during which most of the calorie savings occur, and the second serves to prevent breakdowns.
Putting together your nutritious diet
For a satisfying diet of your favorite foods, take as a guideline the number of calories your body spends at rest to maintain life. You can calculate the basal metabolic rate on the Internet, or take the average figure for women - 1500 kcal as a starting point.
Then keep in mind that you should eat a serving of low-fat protein for each main meal. Cottage cheese, fish, chicken breasts, seafood - choose what you like. For breakfast, it is better to eat a little porridge or bread, this will give energy for vigorous activity. But from 14.00, switch to side dishes of non-starchy, but bulky vegetables. Eat cucumbers, tomatoes, cabbage of all kinds, and lettuce greens.
For a snack, choose any one large fruit and a little yogurt or cottage cheese, but try to refrain from juices. In terms of satiety, juices are ballast. After all, they are absorbed almost instantly and leave you hungry. It is known that the body is more inclined to focus not on the "indications" of the hypothalamus, but on the feeling of fullness or emptiness of the stomach, so try to eat in the same volumes as before the diet, reducing the amount of food gradually. Ordinary wheat or rye bran will help you cope with sudden bouts of hunger. A couple of teaspoons of bran powder in kefir or soup, and you are guaranteed to eat less. Hungry weight loss!
Important: Before starting a nutritious diet, consult your doctor.
Especially for - fitness trainer Elena Selivanova
Probably, almost every woman sooner or later faces the problem of being overweight. After prolonged self-flagellation, attacks of hatred or self-pity, we still decide to act. But here the main difficulty awaits us - the choice of a way to lose weight. Today there are a huge variety of them: express diets, mono-diets, wraps, salt and soda baths, teas, tablets, tinctures, etc. But how to choose the method that will most likely be effective in your particular case and will not harm your health?
First of all, you must understand, realize and accept that miracles do not happen, and in order to get yourself in good shape, you will have to work hard. Of course, some of the above remedies can help you shed those extra pounds, but they can also wreak havoc on your body.
However, many people know firsthand that it is quite difficult to sharply rebuild oneself to a radically new diet. Therefore, we suggest that you start with enough to help you lose 6 kg. Of course, the exact number of pounds lost directly depends on your initial weight - the more body weight, the more you can lose. WITH A nutritious 7-day weight loss diet implies strict adherence.
Diet menu for the week
Breakfast for all seven days the same: a cup of tea without sugar, a slice of bread with butter and a slice of cheese.
1st day: second breakfast - oatmeal or cornflakes with two tablespoons of natural yogurt without additives; lunch - buckwheat porridge without adding oil, salt, sugar, etc., kefir; dinner - a salad of fresh fruits (any, at your discretion) with two tablespoons of natural yogurt without additives, pineapple juice.
2nd day: second breakfast - oatmeal or cornflakes with two tablespoons of natural yogurt without additives; lunch - vegetable stew made from potatoes, onions, carrots and beans (simmer in vegetable oil, you can add a little salt); dinner - a hard-boiled egg, 100 grams of boiled chicken fillet, pineapple juice.
3rd day: second breakfast - oatmeal or cornflakes with two tablespoons of natural yogurt without additives; lunch - 100 grams of lard and a slice of rye bread, 2 bananas with 3 tablespoons of natural yogurt; dinner - mashed potatoes and tomato juice.
4th day: the menu of the first day of the diet, as well as during the day you need to take 8 tablets of activated carbon.
5th day: second breakfast - fresh fruit salad, half a glass of raisins; lunch - a portion of rice without added salt or sugar, 50 grams of boiled chicken breast, kefir; dinner - two hard-boiled eggs, orange juice.
6th day: second breakfast - 100 grams of low-fat cottage cheese, green tea without sugar; lunch - a portion of buckwheat without salt or sugar, any fresh fruits and vegetables in unlimited quantities; dinner - a salad of grated carrots and apples (you can add a little sugar), unsweetened green tea.
7th day: second breakfast and lunch - as on the second day of the diet; dinner - 3 bananas, apple juice.
Note
It is advisable to use yogurt with a fat content of no more than 2%. The same goes for other dairy products. The time of meals does not play a special role, but it is advisable to have dinner no later than 19.00. If you feel hungry before going to bed, you can have a snack with some vegetable or drink a glass of kefir.
Any nutritious diet is good because it can be followed for quite long periods without worrying about the safety of your health. Such weight loss systems are based on the principles of proper balanced nutrition. Therefore, they will not harm your body. This cannot be said, for example, about various express diets and mono-diets, in which the process of weight loss is achieved by drastically limiting the total calorie content of the diet.
Suggested in this article hearty diet, reviews which is positive, provides for reasonable calorie restrictions - you should consume 1700 kcal per day. Typically, the daily allowance for women is about 2,000 calories, therefore such restrictions will contribute to weight loss, but will not create stressful conditions for the body.
You can follow the diet for 1-2 weeks. In one week, it is quite possible to lose about 3-4 kilograms of excess weight.
The main advantage of this type of diet is that it provides a very satisfying diet. This is what attracts many people who want to lose weight, because you can get rid of excess weight without much effort, with absolute comfort for the body.
Your menu will include many vegetables and fruits, due to which the body will always be saturated with the vitamins and fiber it needs. Due to this, you do not have to combine a dietary course with a parallel intake of multivitamin complexes.
Of course, losing weight on such a diet will not be as rapid as on more rigid nutritional systems, but you can get reliable results - the lost weight will not come back. It will also help you develop new eating habits so you can continue to eat healthy, low-calorie foods without having to re-diet.
The most satisfying diet: menu
Monday:
- breakfast - 150 grams of fresh white cabbage, a glass of still mineral water;
- lunch - 4 tablespoons of boiled rice, 150 grams of fresh carrot salad seasoned with a small amount of olive oil, a glass of still mineral water;
- dinner - 150 grams of boiled fish, a small slice of bread, fresh lettuce.
Tuesday:
- breakfast - a portion of rice porridge cooked in milk, a glass of apple juice (preferably freshly squeezed);
- lunch - 200 grams of boiled fish, a plate of pear, apple and orange salad, a glass of orange or peach juice (preferably freshly squeezed);
- dinner - 200 grams of fried low-fat meats, a small slice of bread, 4 leaves of green salad, sprinkled with lemon juice, fresh orange.
Wednesday:
- breakfast - 200 grams of fruit salad from pears, apples, bananas and oranges, a glass of orange juice (preferably freshly squeezed);
- lunch - 250 grams of boiled beans, 150 grams of cabbage salad with lemon juice dressing, a small slice of bread, a glass of still mineral water;
- dinner - 250 grams of fried mushrooms, a small boiled potato, a glass of mineral water without gas.
Thursday:
- breakfast - an orange, an apple, a glass of mineral water without gas;
- lunch - 200 grams of boiled cauliflower with white rice, a small green apple, a small piece of bread, a glass of still mineral water;
- dinner - a few boiled potatoes, 200 grams of boiled fish, a small slice of bread.
Friday:
- breakfast - a portion of rice porridge cooked in milk, a glass of mineral water without gas;
- lunch - 200 grams of fresh white cabbage and seaweed salad, a small slice of bread, a glass of still mineral water;
- dinner - 200 grams of fresh salad of carrots, white cabbage, lettuce leaves (season with a small amount of vegetable oil), a small cake made of rice flour, a glass of still mineral water.
Saturday:
- breakfast - 150 grams of chopped raw carrots, seasoned with a small amount of vegetable oil, a slice of wholemeal flour, a glass of mineral water without gas;
- lunch - 200 grams of fresh vegetable salad of cabbage, carrots, celery and green lettuce, a small piece of bread and a glass of freshly squeezed apple juice;
- dinner - 100 grams of boiled rice, lettuce, half a grapefruit, a glass of mineral water without gas.
Sunday:
- breakfast - 250 grams of salad from apples, apricots and prunes, a glass of mineral water without gas;
- lunch - 150 grams of boiled rice with the addition of pieces of fruit and a tablespoon of natural honey, a glass of mineral water without gas;
- dinner - 150 grams of boiled fish, 200 grams of seaweed salad, a small slice of bread, a glass of still mineral water.
Three-day menu for the "Delicious Diet"
1st day:
- lunch - 90 grams of hard cheese, a cup of tea or coffee with a teaspoon of honey;
- dinner - a portion of soup, a slice of black bread, any fruit in unlimited quantities (it is advisable to avoid bananas);
- before going to bed - a cup of tea with lemon.
2nd day:
- breakfast - a few boiled soft-boiled or hard-boiled eggs, a cup of unsweetened coffee or tea with lemon (you can also add a teaspoon of natural honey to both drinks);
- lunch - 300 grams of low-fat cottage cheese with a teaspoon of natural honey, a cup of coffee or tea;
- dinner - 150 grams of poultry or fish (steam or bake without adding salt, oil, sauces, etc.), fresh vegetable salad (unlimited), a cup of tea with lemon.
3rd day:
- breakfast - a few boiled soft-boiled or hard-boiled eggs, a cup of unsweetened coffee or tea with lemon (you can also add a teaspoon of natural honey to both drinks), any one fruit;
- lunch - 50 grams of hard cheese, a slice of rye bread, fresh vegetable salad (in unlimited quantities);
- dinner - any fruit in any quantity, a hard-boiled or soft-boiled egg, a cup of tea with a spoonful of natural honey ..
The third version of the "Delicious diet"
A nutritious diet for quick weight loss implies the following rules:
- Every morning on an empty stomach, you need to drink one glass of clean water.
- You can have breakfast only 30 minutes later.
- Also, you need to drink water every night before going to bed - half a glass.
Hearty diet for weight loss, reviews which you can read after the article, provides for a fractional nutrition system - you need to eat 7 times a day in small portions. In this case, it is desirable that all portions are approximately the same size. From the liquid, you can use ordinary drinking water, tea (honey can be added), black coffee, fruit and vegetable juices.
Fans of strict diets will probably be sincerely surprised when faced with such a nutritional system. Is it really possible to lose weight with such a diet? It would seem that this is something unreal, because the menu includes bread, potatoes, fried meat, which fundamentally contradicts any laws of dietary nutrition.
Nevertheless, the experience of many losing weight has shown that such a diet really works. Of course, in a few days you will not lose 5 kilograms, but this will not happen with stricter diets, although they promise just such mystical results.
All products included in the menu of a hearty diet will enrich your body with useful substances, give you strength and energy. That is why you can safely combine this weight loss system with physical activity - the body has enough resources for intense physical activity.
Often times, most people associate the word “diet” with global dietary restrictions or eating something remotely edible.
But such a myth is high time to destroy, because there is a delicious diet for weight loss. By following this course, you will be able to eat a wide variety of dishes while remaining full. At the same time, you will be able to rapidly lose excess weight without tormenting yourself with hunger strikes or hated foods.
Many girls, trying to get rid of extra pounds, make a very serious mistake, torturing themselves with hunger strikes and strict diets. This approach is wrong, as this will only harm your stomach and spoil the metabolic process. However, all of the weight lost is usually returned immediately after you return to your usual diet. Therefore, we suggest that you familiarize yourself with a fairly gentle, but very effective diet.
Also, during such a diet, you must consume a sufficient amount of water - about 2 liters per day. Other drinks are not included in this volume. Do not forget that coffee and tea can be drunk exclusively without added sugar.
As you can see the diet is satisfying and effective provides a very balanced and satisfying menu. It is based on the principles of a healthy diet, so you can safely adhere to such a diet for any period. Thanks to such food, you can not only get rid of excess weight, but also improve your health.
Before and after results
The nourishing technique helps to lose weight effectively and in a short time without harm to health. At the same time, this technique provides for good and satisfying nutrition, due to which you do not have to suffer from hunger pangs. You don't have to torture yourself with a boring diet and a strict diet, forcing you to eat tasteless dishes just to lose a little extra pounds.
Diet requirements
Probably, many people have repeatedly wondered what foods to eat in order to become slimmer? Nutritionists recommend introducing foods that accelerate the fat burning process into your diet. So, it is recommended to eat nuts, seeds, lemons, oranges, grapefruits, pineapples. It is imperative to consume lean meat, fish, seafood, vegetable oils, dairy and fermented milk products of low fat content as often as possible.
The technique allows the consumption of sour juices, natural coffee, green tea, and various spices. You can't do without fiber-rich foods. These include broccoli, beets, bell peppers, asparagus, cucumbers, cauliflower, and other vegetables.
When compiling a diet, it is very important to take into account the required calorie intake, individual characteristics of the body and taste preferences.
If it is most convenient to follow a specific menu, several options for a hearty technique are proposed that guarantee a good result. Any of the options provides for a duration of no more than a month, since the diet requires a reduction in calorie intake, and therefore, with prolonged adherence to the method, problems may arise with the functioning of the body, which will lead to a breakdown.
In one month of such nutrition, you can lose up to 10 kg of excess weight. In three days of the technique, you can get rid of a couple of kilos.
Advantages and disadvantages of the technique
The good thing about a nutritious diet is that it can help you get rid of extra pounds without a strong feeling of hunger and torment. In addition, the composition of the diet includes foods that help the body to receive vital substances. Another advantage is that the technique has several options, and therefore you can choose the one that suits your liking.
An equally important advantage is the economy of the diet, because it does not provide for eating exotic foods. Her menu includes affordable and inexpensive products. Losing weight on a hearty diet, a person will remain vigorous, active and full of energy, which will allow him to engage in physical activity.
The disadvantage of this technique is that it is more intended for small body shaping than for significant body shape correction. Sometimes it is very difficult for those who are losing weight to follow the technique to the end, since the menu seems monotonous, boring and annoying.
Diet menu
Several options for a hearty diet have been suggested. You can choose one that you like the most. Each diet is satisfying in its own way, but it provides for the observance of certain rules.
Slimming technique for 10 days
This diet is for 10 days. For the entire diet period, you can lose about 5 extra pounds. The advantage of this technique is that a lot of excess weight can be lost in such a short period of time. Such a diet will be very convenient before a vacation, event, or other important event.
| Diet day | Breakfast | Lunch | Dinner | Dinner |
||
| The first day | 150 g of oatmeal in water with 50 ml of natural yogurt. | |||||
| Second day | 200 ml of sugar-free tea; 1 slice rye bread, spread with a thin layer of butter and a slice of cheese. | 200 g cornflakes with 50 ml natural yoghurt. | 1 boiled egg; 100 g of boiled chicken breast; 200 ml pineapple juice. | |||
| Day three | 150 g of oatmeal in water with 50 ml of natural yogurt. | |||||
| Day four | 200 ml of sugar-free tea; 1 slice rye bread, spread with a thin layer of butter and a slice of cheese. | 150 g buckwheat porridge without butter, salt and sugar; 200 ml of fat-free kefir. | 150 g of fruit salad from apples, pears, peaches, seasoned with natural yogurt; 200 ml pineapple juice. | |||
| Day five | 200 ml of sugar-free tea; 1 slice rye bread, spread with a thin layer of butter and a slice of cheese. | |||||
| Day six | 200 ml of sugar-free tea; 1 slice rye bread, spread with a thin layer of butter and a slice of cheese. | 100 g fat-free cottage cheese; 200 ml of green tea without sugar. | 150 g buckwheat porridge without salt and sugar; 2 tomatoes; 2 bananas. | 200 g of salad made from grated carrots and apples with 1 tsp. Sahara; 200 ml of green tea. | ||
| Seventh day | 200 ml of sugar-free tea; 1 slice rye bread, spread with a thin layer of butter and a slice of cheese. | 200 g of corn flakes with 50 ml of natural yoghurt. | 150 g vegetable stew of potatoes, carrots, onions, beans in vegetable oil with a pinch of salt. | 3 bananas; 200 ml freshly squeezed apple juice. | ||
| Day eight | 150 g of oatmeal in water with the addition of 50 ml of natural yogurt. | 150 g of oatmeal in water with the addition of 50 ml of natural yogurt. | 1 rye loaf; 100 g lard; 2 bananas; 70 g of natural yoghurt. | 150 g mashed potatoes; 200 ml tomato juice. | ||
| Day nine | 200 ml of sugar-free tea; 1 slice rye bread, spread with a thin layer of butter and a slice of cheese. | 150 g of oatmeal in water with the addition of 50 ml of natural yogurt. | 150 g buckwheat porridge without butter, salt and sugar; 200 ml of fat-free kefir. | 150 g of fruit salad from apples, pears, peaches, seasoned with natural yogurt; 200 ml pineapple juice. | ||
| Day ten | 200 ml of sugar-free tea; 1 slice rye bread, spread with a thin layer of butter and a slice of cheese. | 150 g fruit salad with pineapple, peach and 50 g raisins. | 150 g of rice porridge without salt and sugar; 50 g boiled chicken fillet; 200 ml fat-free cottage cheese. | 2 boiled eggs; 200 ml freshly squeezed orange juice. | ||
Hearty method number 1
This diet option requires eating any vegetables. Also, the diet should include chicken fillet, low-fat kefir, brown or brown rice. It is recommended to eat foods raw, boiled, baked, stewed. Frying in oil is not worth it, as this can reduce the effectiveness of the technique. It is best to eat seasonal vegetables.
Be sure to consume enough water - at least 1.5 liters per day. It is also allowed to drink coffee and tea without added sugar. It is not necessary to completely abandon salt, but limiting its amount is desirable, since this product can not only slow down the process of weight loss, but also lead to puffiness. The method involves feeding 300 g of boiled rice, 200 g of chicken meat, 500 g of vegetables and 300 ml of low-fat kefir.
You need to eat often, but in small portions. The last meal should be no later than 2-3 hours before bedtime.
Sample menu for 1 day
- Breakfast: 200 g of vegetable salad from cucumbers, tomatoes and herbs; 150 ml of low-fat kefir.
- Dinner: 150 g boiled brown rice; 100 g steamed chicken breast; 200 g of white cabbage salad, cucumbers and green onions.
- Afternoon snack: 150 g of boiled brown rice; 100 ml of kefir.
- Dinner: 100 g of boiled chicken breast; 100 g of grated raw carrots seasoned with lemon juice.
Hearty method number 2
This diet includes four ingredients to be consumed throughout the day. The menu should consist of 200 g of low-fat cottage cheese, 500 g of any fruit, 5 chicken eggs, and a handful of various nuts. It is also allowed to eat 1 teaspoon of jam or natural honey once a day. This will especially delight those with a sweet tooth. Such a minimum amount will not in any way affect weight loss, but, nevertheless, it will reduce the desire to rush and quit.
Sample menu for 1 day
- Breakfast: about 150 g omelet, toasted without oil; 150 g of fruit salad from apples and pears.
- Dinner: 100 g low-fat cottage cheese with a handful of nuts; 150 g of orange.
- Afternoon snack: 2 boiled eggs; 200 g kiwi.
- Dinner: 100 g low-fat cottage cheese with a handful of nuts with 1 tsp. natural honey.
Hearty method number 3
On this method, it is permissible to eat lean fish (300 g), vegetables (600 g), small bananas (2 pcs.), Low-fat milk (300 ml). In order for the diet to be more varied and not get bored quickly, it is recommended to pamper yourself with a healthy and low-calorie cocktail made from milk and banana.
Sample menu for 1 day
- Breakfast: 150-200 g banana milkshake.
- Dinner: 150 g baked fish; 300 g of vegetable salad made from white cabbage, bell pepper and cucumbers.
- Afternoon snack: 100 ml of low-fat milk; 1 banana.
- Dinner: 150 g of boiled fish fillet; 300 g salad made from avocado and grated carrots.
3-Day Weight Loss Diet
If other methods seem too monotonous, then this diet, lasting three days, will come to the rescue.
| Diet day | Breakfast | Snack | Dinner | Afternoon snack | Dinner |
| First day | 150 g omelet made from 2 eggs, tomato, bread crumbs; 200 ml of sugar-free tea with a slice of lemon; 1 rye loaf. | 200 g of fruit and berry salad of kiwi, banana, nuts, several strawberries, seasoned with natural yogurt. | 200 g lean fish fillet cooked in low-fat sour cream; 50 g of boiled rice porridge. | 1 rye loaf; 200 ml of fat-free kefir. | 200 g low-fat cottage cheese; 50 g of nuts. |
| Second day | 100 g of oatmeal, cooked in water with apple slices, 1 tsp. natural honey; 30 g dark chocolate; 15-20 g gummies. | 1 rye crouton; 150-200 g of vegetable salad made from bell pepper, lettuce, feta cheese, seasoned with 1 tbsp. l. olive oil. | 1 baked potato 200 g of stewed or boiled chicken breast. | 200 g of cottage cheese, seasoned with 1 tsp. honey and natural yogurt; 30 g of nuts. | 200 ml of fat-free kefir. |
| Third day | 200 g jelly (mix 300 ml milk, 1 tablespoon cocoa and 2 tablespoons gelatin); 150 ml of natural coffee. | 200 ml natural yogurt with blueberries and nuts; 1 tsp honey. | 200 g of your favorite steamed vegetables; 100 g of pork with mushrooms stewed in sour cream sauce. | 50 g low-fat cottage cheese with dried apricot pieces and a pinch of cinnamon. | 2 boiled eggs; 200 ml of black tea with 1 tsp. honey and a slice of lemon. |
If desired, the technique can be followed for a month, simply by repeating the nutrition until the desired result is achieved.
This diet includes a variety of foods, including low-fat cottage cheese, lean meats and fish, low-fat kefir, berries, fruits, vegetables, cereals (rice and oatmeal). You can even eat whole grain or rye bread. The technique provides for five meals a day.
Contraindications
It is forbidden to adhere to the methodology for children, adolescents, the elderly. It is not recommended to adhere to the dietary rules for pregnant women and nursing mothers. It is categorically impossible to lose weight in this way for people with chronic diseases and during illness.
It is contraindicated to follow a diet for people who have undergone surgery, as well as those who have diseases that require special nutrition.
A nutritious diet is a good, comfortable, safe technique that will help you achieve a positive result in a short time. You will be able to get a slender body, an ideal figure and good health. Having chosen a convenient diet for yourself, you can lose weight tasty and satisfying, without suffering from hunger.
Photo: Vitaliy Vodolazskyy / Rusmediabank.ru
If you need to lose weight, but you are not going to starve, hearty diets will help. Yes, such diets exist! Of course, there will also be limitations here, but the feeling of hunger will not torment, and the extra pounds will go away. Here are four different, yet effective, yet satisfying diets.Protein and vegetable diet
Protein helps to get rid of it for a long time, and vegetables will help to improve the digestive process and avoid constipation. In addition, a wide variety of vegetables will help to saturate the body with vitamins and minerals.Salt, sugar, cereals, pastries, potatoes should be excluded from the menu. Naturally, it is advisable to stew or cook fish and meat, you can bake, but not fry.
What can you eat on this diet? Fish and meat (of course, lean), eggs, cheese, cottage cheese, mushrooms, as well as any vegetables, fruits (except bananas), honey, milk. You can drink juices, green tea, coffee and mineral water. The diet should be followed for a week.
Here's a sample menu:
in the morning - cottage cheese, tea, a spoonful of honey;
snack - kefir or mineral water;
lunch - fish, stewed mushrooms and salad, juice;
afternoon tea - fruits or dried fruits;
dinner - an omelet of two eggs, salad and milk.
The diet prohibits the use of spicy and fatty sauces - mayonnaise, ketchup, alcohol, fatty foods, sugar, salt, smoked meats. What can you eat? Any cereals are allowed (pearl barley and buckwheat are especially welcome), first courses are vegetable soups, lean fish and sometimes you can eat baked meat, vegetables in any form (stewed, fresh, pickled), compotes, decoctions and fruit drinks, fruits.
Here is a sample diet menu:
breakfast - cottage cheese with honey or buckwheat with cabbage salad, tea or coffee;
snack - vegetable or fruit, you can also snack on a slice of veal and cottage cheese;
lunch - lean borscht (cabbage soup) and salad or boiled chicken and salad with sauerkraut, apple;
afternoon tea - fruit salad;
dinner - boiled fish and salad of beets and prunes or vinaigrette, pear and kefir.
Meat and fish can be boiled, stewed and baked. Frying into soups cannot be done, the maximum that can be done is to hold the onions and carrots over very low heat until soft. You can drink green and black tea, coffee, kefir and milk during the diet.
Two-week diet
The name of the diet speaks of the timing of its adherence. The essence of the diet is for breakfast, proteins and vitamins - for lunch and a light protein dinner. In general, the diet allows you to eat fruits, vegetables, lean meat, fish, dairy products, cereals. Here's a rough menu:
in the morning - any porridge and fruit, as well as coffee or tea;
second breakfast - fruit or yogurt;
lunch - stewed meat and non-starchy vegetables or salad, compote;
afternoon snack - baked apples;
dinner - fish (seafood) or cottage cheese and a large portion of vegetables.
Boil porridge in water and do not add butter. As for meat, bake or stew it, after cooking, you can season it with lemon juice and salt. Non-starchy vegetables are carrots, celery, any cabbage, zucchini, pumpkin, turnip, lettuce, greens, bell peppers, tomatoes. In the evening, you can eat not only foods rich in animal protein, but also vegetable - lentils, beans, mung bean. But don't mix dairy products with fish or seafood.
It is advisable to drink a glass of clean water before each meal. Before going to bed, you can drink kefir if you really want to eat.
Cereal diet
Naturally, the basis is porridge. They can be anything: rice, millet, buckwheat, barley, oatmeal. It is advisable to change porridge every day. They should be consumed in the morning for breakfast. Of course, instant porridge cannot be used.The diet also allows you to eat citruses, vegetables, herbs, cottage cheese, kefir, milk and yogurt (of course, dairy products should be low-fat). Perhaps the menu will not be very diverse, but the feeling of hunger will definitely not bother you.
Sample menu:
in the morning - porridge, milk, apple and tea or coffee;
lunch - vegetable soup and again porridge, pear and apple compote;
dinner - cottage cheese, porridge, fruits.
Drink water half an hour before meals. It will reduce your appetite. It is not recommended to use sugar and salt. You can add berries, fruits or herbs to porridge. For salads, lemon juice can be added and poured over to improve the taste of the dish even without salt. You need to follow such a diet for a week.
Which diet to choose is up to you. The main thing is that you feel good while losing weight.
