The simplest and most effective diets for weight loss. The most effective diets for losing weight at home: menus and reviews
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Why extra complications if you can lose weight without hunger, strict menus and calorie counting? Find out what the most common foods help you get rid of extra pounds, how to cook them deliciously, and how a regular toothbrush speeds up the process!
The myth that a diet is strict food restrictions has been completely debunked. Modern nutritionists tend to consider that an effective diet for weight loss is one that does not cause discomfort and is easy to follow. The products used to prepare the meals prescribed by the diet can always be found in the nearest store or even in your own refrigerator. The duration of simple diets is from 3 to 7 days. During this period, you can become 3-9 kg lighter, maintaining a good mood and vigor.
No to carbonated drinks!
It has been scientifically proven that daily consumption of sugary carbonated drinks and packaged juices increases your chances of increasing your weight by 65%. Products marked “dietary” are also prohibited, since they are just marketing ploy. Moreover, sweeteners used in diet drinks whet the appetite and provoke overeating. To make a painless transition from soda to clean water, at first you can add a mint leaf, a slice of lemon or a slice of cucumber to the latter.
Attention to detail.
Large supermarkets place food flavored with sugar, trans fats and salt in places most visible to the human eye. What makes it attractive is not only the colorful packaging, but also the promise of quick saturation. To avoid temptations and associated weight gain, it is better to avoid shelves in the line of sight. The order in the refrigerator should be organized according to the same principle: first of all, the eye should fall on healthy food, that is, fruits and vegetables.
In any situation... we brush our teeth.
Brushing your teeth is simple and effective way make any diet easier and more effective. What is mouth rinse? Scientists answer: a signal to the body about the end of the food absorption process. Toothbrush has a tremendous psychological and physiological effect on the body because it helps stop the urge to chew.
The simplest diet
The easiest way to lose weight is to get rid of bad eating habits. Every day, giving preference only healthy food, you can achieve stunning results. A number of other rules are recommended for compliance:
- Eat until 18:00. Everything that enters the body afterward is automatically stored as fat reserves.
- Organize four meals a day. When food comes often and in small portions, it is much easier for the body to cope with its digestion and absorption of nutrients. The optimal break between meals is 3-3.5 hours.
- Sit down at the table only when you feel hungry. At the same time, it is a mistake to lean on food as soon as the stomach responds with rumbling. Perhaps he is simply thirsty. And in this case, it is enough to drink a glass of water.
- Don't overeat. When you feel full, it is better to put the plate of food aside, even if the portion seems small.
- Cook useful ways. This means that frying foods in vegetable oil or butter is prohibited. Boiling, stewing, and steaming will help preserve the beneficial properties of foods.
- Normalize your drinking regime. Drink at least 1.5 liters of clean water per day.
For painless weight loss, it is recommended to exclude all cereals from the diet, except oatmeal, buckwheat and pearl barley. Bananas and grapes are prohibited. About alcohol and foods that stimulate appetite (primarily this spicy dishes) should be forgotten.
Fast weight loss regimen
The duration and diet of the diet is determined independently. The proposed options for breakfast, lunch and dinner are taken as a basis. You just need to choose the ones that are best for you and start losing weight.
Breakfast:
- Apple, muesli or oatmeal with fresh berries. Coffee with minimum quantity Sahara.
- An apple, a fruit mix (bananas are prohibited) with the addition of a few tablespoons of low-fat fermented milk product, linden or chamomile tea.
- Apple, low-fat cottage cheese with added fruit (except banana) and lemon juice.
Lunch (use small portions - about 200 ml or 100 g):
First meal
- chicken broth, a slice of whole grain bread;
- vegetable soup(zucchini, White cabbage, carrots, broccoli, green peas).
Second courses
- stewed fish;
- lean meat;
- boiled egg.
- stewed carrots with garlic and lemon juice;
- stewed broccoli with lemon juice.
A few hours after lunch you need to drink a glass of still mineral water.
Afternoon snack:
- compote;
- fruit;
- tea with prunes.
After an hour, you should drink a glass of clean water.
Dinner:
- one kiwi or orange;
- a glass of low-fat kefir.
For achievement best results It is important to organize your last meal 4 hours before bedtime. Before going to bed you are allowed to drink a glass of water.
There is no special way out of the program, since the diet does not impose strict restrictions on nutrition. On the contrary, by adhering to the indicated regime, you can transfer your love for everything harmful to healthy dishes. Not only the figure, but the body as a whole will benefit from this.
A simple, effective program
There is no need to eat strictly on time and count calories. It is enough to take 2 liters of clean water per day and adhere to two menu items - regular and fasting. Weight loss occurs due to the absence of carbohydrates in the diet, while fatty foods and salty foods remain. Ketchup and mayonnaise are strictly contraindicated.
Normal day menu:
- Breakfast: soft-boiled eggs (2 pcs.), cucumber and celery salad.
- Lunch: fried skinless chicken leg, slice of ham, coleslaw.
- Afternoon snack: a slice of cheese, a handful of nuts.
- Dinner: stew (200 g), scrambled eggs with tomato.
- Before bed: kefir, medium-fat cottage cheese.
Fasting day menu:
- Breakfast: baked chicken, rice, fruit and vegetable smoothie.
- Lunch: macaroni and cheese, mixed vegetables, juice.
- Dinner: buckwheat, boiled fish, yogurt.
- Before bed: orange, low-fat cottage cheese.
The days need to be alternated. In a week you will be able to lose at least 3 kg. If desired, the program can be used for a month. There is no special way out of the diet, since it is varied and balanced.
Diet for 1600 kcal per day
The diet is designed taking into account the body's daily nutritional needs. Its secret is in strictly maintaining a balance between the energy supplied with food and the energy expended. In this case, weight decreases quickly and naturally due to cleansing of the body.
The 1600 kcal diet menu contains the necessary amount of carbohydrates, fats and vitamins, which helps you lose weight and maintain physical activity.
Permitted for use:
- dairy products;
- cereals (rice, wheat, buckwheat);
- fresh fruits, including banana;
- meat (turkey, beef, chicken);
- fish;
- vegetables, including potatoes;
- whole wheat bread.
The following are subject to exception:
- flour;
- fat;
- sweet.
Menu for 7 days
- Z-to: millet porridge with milk with the addition of honey, green apple, a handful of dried fruits, green tea.
- Ps: kefir, a slice of cheese, a slice of whole grain bread.
- O-d: cabbage soup, 2 slices of whole grain bread, cucumber salad with yogurt, green tea.
- Ps: a handful of dried apricots, low-fat cottage cheese.
- U-n: peppers stuffed with rice and chicken, tomato salad.
- Contents: buckwheat milk porridge, slice of cheese, cucumber, herbal tea.
- Ps: fruit salad with yogurt.
- O-d: beetroot soup, rice with chicken breast, compote without sugar.
- Ps: green apple, low-fat fermented baked milk.
- U-n: tomato and cucumber salad with a spoon vegetable oil.
- Z-to: milk oatmeal porridge with honey, apple, tea.
- Ps: kefir and banana.
- O-d: turkey fillet, bell pepper and tomato mix, buckwheat, a slice of whole grain bread, a glass of tomato juice.
- Ps: light salad with vegetable oil.
- U-n: fish with vegetables.
- Z-k: corn flakes with honey and milk, apple.
- Ps: dried fruits and cottage cheese.
- O-d: peppers stuffed with beef and potatoes, diet salad with cucumber, tea.
- Ps: banana and fermented baked milk.
- U-n: fish stewed with vegetables, herbal decoction.
- Recipe: rice milk porridge with raisins, tomato juice, a piece of whole grain bread.
- Pss: apple baked with honey.
- O-d: dietary soup, a slice of bread, a mix of cucumbers and tomatoes, hot water.
- Ps: a slice of cheese and kefir.
- U-n: vegetable salad, boiled salmon.
- Z-k: milk with dried fruits, a slice of cheese, a slice of whole grain bread, herbal tea.
- Ps: banana.
- O-d: chicken broth with potatoes, 2 slices of bread, cabbage and carrot salad, boiled egg.
- Ps: a handful of dried fruits.
- U-n: cucumber, baked fish.
- Z-k: a slice of cheese, a slice of whole grain bread, kefir.
- Ps: cottage cheese with carrots and yogurt.
- O-d: turkey stewed with rice and cabbage, tomato juice.
- Ps: fruit slices.
- U-n: fermented baked milk and dried fruits.
On the eighth day, you should not pounce on junk food. The proposed diet can be slightly modified by adding your favorite foods in limited quantities. You can start adding honey to your tea. You are allowed to drink a cup of morning coffee.
Top 3 simple diets
Protein
Eating protein-rich foods helps you quickly feel full and restore strength. Carbohydrate foods and those containing fat are excluded, due to which the body begins to consume its own energy reserves.
The advantages of the technique are obvious:
- fast saturation;
- varied diet;
- no need to count calories;
- high efficiency;
- maintaining weight in the long term.
There are some disadvantages:
- refusal of sweets;
- abstinence from fatty foods;
- lack of vitamins and minerals.
Rules
The protein weight loss program is simple, but considered one of the most dangerous. You can avoid the consequences by following the diet rules:
- Drink enough clean water - at least 2 liters per day.
- Take a vitamin-mineral complex.
The following products are allowed:
- lean fish;
- lean meat without skin;
- seafood;
- offal;
- egg whites;
- low-fat dairy products;
- whole wheat bread;
- cereals;
- fruits;
- vegetables.
Prohibited:
- semi-finished products;
- canned food;
- bakery;
- sweets;
- fatty dairy products;
- sugar and its substitutes;
- starchy vegetables;
- packaged juices, carbonated drinks.
Food can be boiled, baked, stewed. Frying is prohibited. A ban is imposed on the use of vegetable oil, sauces and mayonnaise.
Before you “sit down” on a simple protein diet, you need to prepare your body. A few days before the start, it is recommended to clear your diet of too high-calorie foods. The ideal dish to consume is detox soup.
Diet for a week
The first day
- Breakfast: a cup of tea without sugar.
- Snack: boiled beef (no more than 120 grams).
- Lunch: steamed fish 170 grams, rice 110 grams.
- Afternoon snack: half a green apple.
- Dinner: mix of cabbage, celery and green peas.
- Before bed: freshly squeezed juice from apples and carrots.
Second day
- Breakfast: low-fat kefir (no more than a glass).
- Snack: rice porridge with water (serving about 220 g).
- Lunch: baked beef 150-170 grams.
- Afternoon snack: apple.
- Dinner: vegetable salad (no more than 220 g).
- Before bedtime: Apple juice homemade.
Day three
- Breakfast: unsweetened herbal decoction.
- Snack: a few slices of whole grain bread, the whites of two boiled eggs.
- Lunch: lean beef and rice (120 g each).
- Afternoon snack: a few kiwis.
- Dinner: boiled brown rice and steamed fish (serving about 200 g).
- Before bed: orange juice.
Day four
- Snack: low-fat cottage cheese.
- Dinner: chicken breast boiled 150 g, sliced cucumbers, carrots and cabbage.
- Afternoon snack: half an apple.
- Dinner: tomato and herb salad (no more than 180 g).
- Before bed: tomato juice without salt.
Day five
- Breakfast: unsweetened rose hip decoction.
- Snack: boiled beef 100 grams.
- Lunch: vegetable soup.
- Afternoon snack: boiled brown rice (serving about 170 g).
- Dinner: carrot and cabbage salad, boiled veal or chicken breast 100 grams.
- Before bed: orange and apple juice.
Day six
- Breakfast: unsweetened green tea.
- Snack: crackers and boiled meat 70 grams.
- Lunch: boiled rice and sliced vegetables (100 and 150 grams).
- Afternoon snack: salad of white cabbage, cucumber and carrots 120 grams.
- Dinner: boiled chicken (serving 150 g).
- Before bed: fermented milk product.
Day seven
- Breakfast: crackers, a cup of milk.
- Snack: carrot salad 100 grams.
- Lunch: baked fish (170 g portion), two boiled potatoes.
- Afternoon snack: vegetable salad.
- Dinner: boiled or stewed young lamb (100-120 g).
- Before bed: kefir.
Exit
If you follow the correct regimen for all seven days, weight gain after losing weight will not occur. New foods should be introduced with caution, keeping portion sizes in mind. A significant limitation of sweets and starchy foods is welcome. The diet should be rich in dairy products, cereals, vegetables and fruits, and lean meat.
Contraindications
- Cardiovascular pathologies.
- Disorders of the liver and kidneys.
- Joint diseases.
- Pathologies of the digestive organs.
- Pregnancy and breastfeeding.
- Elderly age.
Buckwheat
The buckwheat diet is simple and effective. It can last 3 or 7 days. On average, you can lose about 6 kg in a week. Visible weight loss when following a diet is combined with an improvement in appearance and well-being. Buckwheat contains large stock minerals and vitamins that have a beneficial effect on the body:
- Vitamin C helps fight viruses.
- Vitamin B improves skin elasticity.
- Vitamin PP resists stress.
- Folic acid strengthens the walls of blood vessels.
- Fiber removes toxins.
The essence of the weight loss program is to launch active fat burning mechanisms. This happens on the fourth day, as soon as excess fluid is removed from the body. Significant weight loss starts on the 5th day of the diet.
Rules
- Buckwheat is prepared without salt. The use of oil is prohibited.
- The last meal should not occur later than 7 pm.
- The fluid requirement is 1.5 liters per day (this includes water and tea).
- At the end of the course, you can introduce familiar foods into your diet, slightly reducing portions and avoiding fatty foods.
It is better to steam cereals for a diet. 250 grams of buckwheat are placed in a thermos and poured with 0.5 liters of boiling water. The next morning the porridge is ready to eat.
Menu for 3 days
The classic three-day buckwheat diet involves eating porridge and nothing more. As soon as hunger overcomes, you need to eat buckwheat. Only pure water is allowed as a drink. The diet is simple and economical, but may seem too meager, especially for those who do not consider buckwheat a favorite dish. Lightweight diets, including modest additives, have been developed especially for such people.
Buckwheat + kefir
Adding a fermented milk product increases the benefits of the diet. Kefir serves as a source of protein and is rich in vitamins. It normalizes work gastrointestinal tract.
When following the buckwheat-kefir diet, you need to eat enough grain to satiate and drink a liter of kefir with 1% fat content per day.
Buckwheat+dried fruits
Eating dried fruits promises a boost of energy and improved performance. They not only diversify the diet, but also give the body natural sugar, vitamins and fiber. Adhering to a tasty program, you should eat buckwheat and add no more than 10 pieces of dried apricots, prunes or raisins to the menu.
Buckwheat+vegetables
It is very easy to maintain a diet combined in this way. The mono-diet turns into a multi-component diet. The main thing is to stop eating potatoes. Salads made from carrots, bell peppers and white cabbage are good. Buckwheat goes well with broccoli and celery. The diet may include fresh herbs, which are suitable as an alternative to spices.
Diet for a week
A simple seven-day buckwheat weight loss program allows you to become 6-7 kg lighter.
- Z-k: kefir and porridge.
- Ps: apple.
- O-d: buckwheat, boiled fish, mix of cucumbers and tomatoes.
- P-k: fermented milk product.
- U-n: porridge, kefir.
- Ingredients: buckwheat, herbal tea.
- Ps: fermented milk drink.
- O-d: steamed chicken fillet, vegetables and herbs.
- P-k: kefir.
- U-n: buckwheat, kefir.
- Ingredients: buckwheat, yogurt without additives.
- Ps: orange.
- O-d: vegetable stew, porridge, slice of cheese.
- P-k: fermented milk drink.
- U-n: buckwheat, fermented baked milk.
- Z-k: boiled egg, buckwheat.
- Ps: grapefruit.
- O-d: buckwheat, vegetable salad, cottage cheese.
- P-k: kefir.
- U-n: buckwheat, yogurt.
- Z-k: buckwheat, a slice of whole grain bread.
- Ps: boiled beets.
- O-d: steam chicken cutlet, buckwheat, tomato.
- P-k: ryazhenka.
- U-n: buckwheat, fermented milk drink.
- Recipe: buckwheat, 1 egg white, cottage cheese.
- Ps: kiwi.
- O-d: porridge, cabbage and carrot salad, fish fillet.
- P-k: kefir.
- U-n: buckwheat, kefir.
- Z-k: buckwheat, fermented milk product.
- Ps: fermented milk product.
- O-d: buckwheat, green beans, boiled chicken breast.
- P-k: kefir.
- U-n: porridge, fermented baked milk.
Exit
It takes a similar amount of time to leave a simple three-day diet, continuing to consume buckwheat and gradually introducing meat, legumes, and fish.
You should exit the seven-day regime more thoroughly. For the next week, you should not indulge in junk food. For breakfast, boiled eggs or cottage cheese are preferable; during the day, you should eat beetroot soup or light soup; for dinner, you should have vegetable stew and a piece of boiled fish. The last meal is 2.5-3 hours before bedtime. Before going to bed, you can drink natural yogurt.
Contraindications
- Hypertension.
- Duodenal ulcer.
- Diabetes.
- Pregnancy.
- Lactation period.
Oatmeal
A diet without undesirable health consequences, simple and without exotic products, is oatmeal. It has a positive effect on your figure and well-being, and heals the body as a whole.
Oats contain fiber, which works to cleanse the body. It also contains a multivitamin complex that increases immunity and improves the functioning of the endocrine system. Oatmeal fights bad cholesterol, restores intestinal microflora, and starts metabolic processes. All this leads to weight loss.
Oatmeal regimen:
- varied;
- does not require strict restrictions;
- supplies the body with nutrients;
- Suitable for people with gastrointestinal pathologies.
Three-day diet
It is called unloading. In 3 days, balance in the body is restored, toxins and waste are cleansed. It is very easy to tolerate the diet, despite the meager menu. For breakfast, lunch and dinner, you are allowed to eat oatmeal in any form - porridge, cereal, homemade cookies. You can drink tea and water from the liquid.
For seven days
- Breakfast: a portion of oatmeal, a glass of skim milk, a handful of raisins.
- Snack: Blueberry, currant and raspberry smoothie.
- Lunch: oatmeal, banana, yogurt.
- Afternoon snack: a portion of raw vegetables.
- Dinner: steamed chicken breast (100 g), green salad, a portion of oatmeal, kefir.
- Breakfast: a portion of porridge, a fermented milk drink, a slice of cheese, a teaspoon of flax seeds.
- Snack: a portion of oatmeal, a handful of dried apricots, compote.
- Lunch: boiled fish (100 g), a mixture of carrots and cabbage, a slice of whole grain bread, tea.
- Afternoon snack: apple.
- Dinner: steamed chicken, oatmeal, orange juice.
- Breakfast: oatmeal, apple and carrot juice.
- Snack: a portion of low-fat cottage cheese, boiled.
- Lunch: stewed chicken breast with vegetables, a slice of cheese, oatmeal, coffee with milk.
- Afternoon snack: kiwi.
- Dinner: chicken leg, oatmeal with grated cheese, spinach and cucumber salad.
The fourth day repeats the first, the fifth - the second, the sixth - the third. Day 7 includes the following meals:
- Breakfast: oatmeal with a slice of whole grain bread, apple juice.
- Snack: a handful of dried fruits or nuts, cottage cheese.
- Lunch: pasta, chicken breast, green vegetable salad with vegetable oil.
- Afternoon snack: cottage cheese and tea.
- Dinner: oatmeal with prunes, fermented milk drink.
Exit
The week after the weight loss program should remain a dietary one. The food is light, the portions are modest. The amount of sugar and salt continues to be limited. Fatty foods and spicy dishes are not recommended. You need to eat more fruits and vegetables, and introduce weak broth soup into your diet. Flour is allowed only in the 2nd week (previously only biscuits). If you feel hungry, you should drink fermented milk drinks with medium fat content.
Contraindications
- Kidney failure.
- Diseases of the cardiovascular system.
- Individual intolerance.
- Pregnancy and lactation period.
Modes for the lazy
The name of such diets is completely justified: they do not contain complex rules or foreign dishes. At the same time, the weight loss effect is impressive.
On the water
The regimen is one of the most effective and simple for weight loss. In a week you can become 3-5 kg lighter without straining too much. The diet conditions are simple:
- 20 minutes before meals, drink a glass of non-carbonated water.
- Do not drink water within two hours after eating.
You should drink water not in one gulp, but in small sips, as if stretching out the pleasure.
It is allowed to eat in the usual way, slightly reducing portions and excluding sweets and starchy foods. You can use a special menu, sitting on which there is a chance of improving results:
- Breakfast: boiled egg, slice of rye bread, sliced fruit.
- Dinner: stewed fillet chicken, vegetable salad, slice of whole grain bread.
- Dinner: baked fish, durum wheat pasta, vegetable salad with low-fat yogurt, apple.
Nuts, dried fruits and fresh fruits are suitable as snacks.
No special departure from the diet is required due to the absence of strict dietary restrictions. The main thing is to gradually reduce the amount of water consumed, bringing it to the usual norm. The regimen is very beneficial for the body, which determines its advantages:
- Water removes waste and toxins from the body, stimulates metabolic processes, and renews physiological fluids.
- Drinking water before meals promotes the secretion of gastric juice, which has a better effect on the process of digesting food.
- Thanks to water, the body gets used to smaller portions of food.
- Drinking water before meals significantly speeds up metabolism. Fat simply has no chance to be deposited in problem areas.
Contraindications to the diet are minimal:
- renal pathologies;
- disturbances in the gastrointestinal tract;
- liver problems.
With honey
Honey is a storehouse of beneficial properties and an excellent alternative to sugar. A big plus of the honey regime for the lazy is the absence of tasteless food. You don't have to give up sweets either. You can stick to the system for 3 to 7 days. Everything depends on the initial weight.
Honey must be of high quality. Ideal choice- obtained by collecting from different flowers. It is better to buy the product in the market “from hand”. This honey is considered the most natural and healthy.
Honey mode rules:
- Avoid fatty, fried, flour and sweet foods (except honey).
- Drink a glass in the morning on an empty stomach and an hour before bedtime. warm water with a spoon of honey and a slice of lemon.
- Before each meal, eat a teaspoon of honey.
Daily diet:
- First breakfast: apple, low-fat cottage cheese with a spoon of honey, tea with lemon.
- Breakfast: a glass of fresh fruit and vegetables, yogurt without additives.
- Lunch: steamed broccoli, apple, tea with honey.
- Afternoon snack: orange or apple.
- Dinner: kefir with a spoon of honey or vegetable broth and honey.
The honey diet is low-calorie (about 1200 kcal per day), so following it for more than a week is dangerous. On the 8th day, you can include whole grain bread, hard cheese and oatmeal in the menu. Lean meat and fish should be gradually introduced into the diet.
On apple cider vinegar
The regime, characterized by ease of implementation, is popular and for good reason: its observance frees you from the need to change your usual lifestyle. In terms of effectiveness, vinegar weight loss is compared to intense training in the gym and strict fasting days. The restrictions are minimal: avoidance of junk food, that is, fatty, fried and alcoholic foods. You can maintain weight loss on vinegar for 3 days or more by adjusting your diet yourself.
There is no such thing as a vinegar diet. By this we need to understand the inclusion of natural foods in the diet. apple cider vinegar, which reduces weight and improves skin condition.
Real apple cider vinegar is credited with many beneficial properties:
- reduces appetite;
- normalizes metabolic processes;
- improves metabolism;
- speeds up food digestion.
It also cannot do without a “fly in the ointment”. Apple cider vinegar is an acid, weight loss with which is strictly prohibited for diseases of the gastrointestinal tract and digestive system.
Important! Acetic acid negatively affects the condition of tooth enamel. To prevent unpleasant consequences, drink the vinegar drink quickly, and immediately after rinse the mouth with clean water.
For weight loss, you can use vinegar from the store, but it is better to prepare it yourself. You have to cook from simple products - apples, water and sugar.
- Washed and finely chopped apples are placed in an enamel bowl and poured hot water(60 degrees). The water should cover the apples by 4 cm.
- Add sugar (100 g per 1 kg of apples).
- The container is placed in a warm place for several weeks, thoroughly mixing the apples twice a day.
- After the expiration date, the apples are filtered. The infusion is poured into glass bottles and leave for 2 weeks in a warm place for fermentation.
- Store finished apple cider vinegar in a cool, dark place. Bottles must be tightly sealed.
The regimen involves using one of the suggested options for using vinegar:
- After waking up, drink a glass of warm water, in which a tablespoon of apple cider vinegar and half a teaspoon of honey have previously been dissolved.
- For breakfast, take a glass of water to which 2 tablespoons of apple cider vinegar are added. Repeat the procedure during the day. Before going to bed, drink a glass of water with vinegar again.
The menu for 3 days could be like this:
- Breakfast: oatmeal and apple.
- Lunch: steamed turkey fillet, vegetable stew.
- Dinner: mix of spinach, cabbage and carrots.
- Breakfast: rice porridge, raspberry-strawberry mix.
- Lunch: boiled perch fillet, spinach, tomato and carrot salad.
- Dinner: steamed chicken breast, kefir.
- Breakfast: apple.
- Lunch: apple.
- Dinner: apple baked with honey.
The last day of the diet is a fasting day, so on the 4th day food should be taken with extreme caution. For breakfast you should use light porridge with skim milk, for lunch a light vegetable soup or stew is suitable, for dinner you should take a vegetable salad and a glass of low-fat yogurt.
If you want to extend the regime, you can use the proposed menu as a basis for creating a further diet.
Mediterranean
The diet is based on the consumption of large amounts of slow carbohydrates, fruits and vegetables, sea fish, and olive oil. Exclude from the diet:
- eggs;
- red meat;
- sweets and baked goods.
During the day you should drink rosehip infusion, ginger tea, and hawthorn decoction.
Small portions and sufficient drinking regime are encouraged. Eating after 19:00 is prohibited. Dishes should be prepared in healthy ways: stewing, boiling, steaming and in a slow cooker. In a week you can lose weight and become at least 3 kg lighter.
Within a week after the end of the regime, you should not include harmful foods in the menu. Limited ones should be introduced gradually: no more than 1 egg every 2 days, red meat - once every 4 days.
Fruit and vegetable
The duration of the diet is 7 days, during which you will eat exclusively fruits and vegetables (eat 2 kg per day). When choosing fruits, you need to focus on your skin type. For oily fruits, sour and unripe fruits are suitable, for dry ones – sweet and fully ripe fruits. Both options are suitable for normal and combination skin. Weight loss per week – from 6 kg.
It is not recommended to practice the diet for people with increased gastric secretion and pathologies of the gastrointestinal tract. You should exit gradually, gradually introducing protein-rich foods into your diet. You can start the morning of the 8th day with a boiled egg and a spoonful of oatmeal, eat a piece of baked fish in the afternoon, and drink a fermented milk product for dinner.
Simple recipes
Detox soup
Ingredients:
- arugula (bunch);
- broccoli (3 heads);
- zucchini (quarter);
- onion (half);
- ginger root (piece);
- garlic clove;
- olive oil (tablespoon);
- juice of half a lemon;
- not carbonated mineral water(2 glasses);
- ground black pepper;
- sea salt.
Preparation
- In a deep frying pan, fry the onion and garlic (until a pleasant aroma appears).
- After a couple of minutes, add broccoli, chopped ginger and zucchini.
- After 3 minutes, add water and cover with a lid. Simmer over low heat for no more than 7 minutes.
- Place the mixture in a mixer bowl. Add arugula, pepper, salt and lemon juice.
- Beat for 3 minutes at medium speed.
- Serve to the table.
Chicken fillet with vegetables
Ingredients:
- chicken fillet;
- pumpkin (300 gr.);
- broccoli (200 gr.);
- bell pepper (2 pcs.);
- clove of garlic.
Preparation
- Cut fresh chicken fillet into pieces, place on baking paper, and place in the oven (180 degrees) for 15 minutes.
- Cut the pumpkin into pieces, the pepper into strips, and divide the broccoli into florets.
- Add vegetables to fillet, cook for 15 minutes.
- Chop the garlic and add to the meat and vegetables. Cook for 2 minutes.
Fish with vegetables
Ingredients:
- 2 pieces of chilled cod;
- half a red onion;
- 1 piece of bell red pepper;
- 2 tomatoes;
- lemon slice;
- greens (dill, parsley, celery).
Preparation
- Cut the cod into portions.
- Prepare the vegetables: cut the pepper into strips, onion into half rings, chop the greens. Place on parchment.
- Place fish on vegetables. Add tomatoes and lemon on top.
- Cover with a sheet of paper and place in the oven (180 degrees) for 20 minutes.
Salad for weight loss
Ingredients:
- fresh cucumber;
- fresh tomato;
- red bell pepper;
- a bunch of green onions and arugula;
- lemon juice;
- olive oil.
Preparation
- Rinse the greens and leave in water for 5 minutes to remove dust.
- Chop the cucumber, tomato and pepper and pour into a container.
- Chop arugula and greens and add to vegetables.
- Sprinkle the salad with lemon juice and add a spoon olive oil. Mix.
Detox salad
Ingredients:
- large carrots;
- young beets;
- half a head of young cabbage;
- half a bunch of dill and parsley;
- a bunch of spinach;
- juice of half a lemon;
- half a teaspoon of olive oil;
- coarse sea salt.
Preparation
- Grate carrots and beets on a medium grater. Chop the cabbage, place in a bowl and add a pinch of sea salt.
- Add carrots and beets, chopped greens to the cabbage. Mix.
- Add oil and lemon juice. Mix.
Light vegetable stew
Ingredients:
- young zucchini;
- tomato;
- 150 grams of tomato juice;
- onion head;
- sea salt on the tip of a knife.
Preparation
- Wash and peel the zucchini, cut into small squares.
- Scald the tomatoes, remove the skin and chop finely.
- Finely chop the onion. Place into the frying pan along with the zucchini. Wait until the juice is released. Then cover with a lid and simmer for 7 minutes.
- Add tomatoes. Simmer until the liquid evaporates without a lid.
- Pour in tomato juice, simmer for 10 minutes until thick.
- When serving, decorate the dish with herbs and add a little salt.
Oatmeal-banana cookies
Ingredients:
- 3 bananas;
- a glass of oatmeal;
- 50 grams of low-fat butter;
- spoon of honey.
Preparation
- Peel the bananas and cut into small pieces. Using a blender, puree.
- Grind half a glass of flakes in a blender until fine crumbs. Add to mashed bananas. Add whole flakes there.
- Pour in the melted butter, add honey. Mix.
- Form small balls, flatten with your palm and place on parchment.
- Bake in the oven at 180 degrees for half an hour.
Kefir with kiwi
Ingredients:
- a glass of low-fat fermented milk drink;
- 2 kiwis;
- 40 grams of bran;
- spoon of honey.
Preparation
- Peel the kiwi and cut into small cubes. Place a third at the bottom of the glass.
- Place the fermented milk product on the kiwi. Add bran.
- Place a layer of kiwi again. Add kefir on top. The last layer is kiwi.
Simple exercises for better results
To enhance the effect of a simple diet when losing weight, it is useful to perform simple exercises daily:
- Abdominal retraction.
- Squeezing the buttocks.
- Walking up the stairs.
- Squats.
“Lunges” are good for the same purposes: from a “standing on the floor” position (feet shoulder-width apart), take a deep step forward with one leg. The active leg bends at the knee. The knee of the second leg should touch the floor. Then you need to return to initial position. Repeat with the other leg. Every day you should perform 20 times on each leg.
The “bicycle” exercise demonstrates a good effect. You need to lie on the floor, put your hands next to your body, raise your legs above the level of your stomach, slightly bending your knees. Perform an imitation of pedaling in the air about 20-30 times.
A good effect can be achieved using a regular hoop. It helps burn fat around the waist and speed up your metabolism. You need to spin for at least 15 minutes every day. In this case, the exercise should be continuous. If the hoop falls, you should start counting the time again.
A slim figure is the dream of every person. Sports, proper nutrition and diets help us achieve this goal. Today we will look at effective diets for weight loss. These are the best power systems that will make excess weight leave forever, and turn the fat man into a thin reed.
Proper nutrition is the key to a good figure
Calculation of calorie content of foods