Weight loss diet

6 November 2020

A slim and well-proportioned body is something every girl dreams of. The beautiful half of humanity always strives for its graceful curves and slender legs.

Due to the popularity of different diet programs, anyone can lose weight - at least in the short term. Today we will talk about a lean diet.

Effective lean diet for fast weight loss

Diet is based on avoiding animal foods altogether. Nutritionists do not recommend following such a diet for a long time, but such a diet for a few months will even benefit your health. People often confuse diet regimen with diet regimen. But they differ considerably.

A low-calorie diet program. Diet reduces the amount of fat. Fat makes up only 20% of its total mass.

Doctors have conducted research on patients, the results clearly show that avoiding animal foods has a beneficial effect on the body. The risk of diseases of the heart and the hematopoietic system is significantly reduced. The concentration of cholesterol in the blood is normalized, this makes the appearance of atherosclerosis almost absent.

Results are achieved quickly because the system has many benefits:

Weight normalizes over a short period of time;
The amount of fat consumed is minimal;
The body is cleansed from harmful substances;
Well balanced diet, vitamin deficiency does not occur.

The following rules should be observed:

Eat split;
The sections must be small;
Lack of snacks between meals;
Completely refuse sweets and alcoholic beverages;
Only three tablespoons of honey is allowed per day.

Mechanism of action

The basis of the diet are grains, fruits and vegetables. Due to the high content of nutrients and vitamins a person not only loses weight but also improves their health. These effects won't last long, but they will increase the thought of switching to a healthy diet and reinforce a general attitude toward it.

Diet does not mean fasting. Weight loss is done by limiting calorie intake. As a result, the body begins to convert its own fat stores into energy. Toxins and toxins are eliminated thanks to the fiber found in fruits and vegetables. Promotes weight loss and low calorie content in plant foods.

It is unlikely that interruptions to a diet can occur, as the feeling of hunger practically does not occur due to the nutritional value of the food. Refusing harmful fatty foods helps normalize cholesterol levels and prevents the development of atherosclerosis.

In addition to all this, the diet also has useful qualities: normalize digestion, speed up metabolism, increase lipid metabolism, thus fat reserves. breaks down faster and cellulite disappears. Diet will bring weight loss people a feeling of lightness, good mood. In a short time, a person can lose a few extra pounds. But it must be remembered that the weight lost due to the diet will return as soon as it is over.

How much fold can you fold?

Eat 1500 kcal per day, only in herbal products, you can completely lose 2-3 kg per week.

Do not eat more than every three months;
Every day you need to adhere to 5 - 6 meals / day;
The serving size should be small;
You can't overeat;
We will have to skip snacks between meals. If you absolutely can't stand it, you are allowed to eat some nuts or dried fruit;
Refuses to completely refuse sweets, muffins, and alcohol;
You can eat three tablespoons of honey a day;
Light physical activities such as walking, morning exercise are allowed;
If you need to lose more than ten kilograms, your diet period can be longer than two weeks;
It is important to adhere to the drinking regimen. A large amount of liquid will help to flush toxins out of the body as soon as possible. It is allowed to drink clean water, green tea, freshly squeezed juices.
The dish should be steamed or stewed;
Keep track of your sleep schedule. You need to sleep at least eight hours a day.

Following these simple guidelines will help you lose weight, even if only in the short term.

Contraindications

Lean diets are forbidden for people with the following conditions:

Anemia;
Anorexia;
Intestinal disorders;
Infections;
Cancer

Diet is also not recommended during these times:

Pregnancy period;
Breastfeeding;
Children's age;
Old age;
Stage of rehabilitation;

Before starting the diet, it's best to see a doctor for detailed and personalized advice and advice.

Foods for weight loss on a lean protein diet

There are many products that are allowed to create diet menus. See what you can and can't eat.

Product approved

For satisfactory results, the menu should include vegetables and mushrooms.

In order to normalize fat metabolism, a person needs to eat foods containing vitamin B. There are many in legumes. Buckwheat and apples will help maintain blood iron levels in the normal range. To ensure the full functioning of all organs and body systems, eat plenty of fresh fruits and vegetables rich in vitamins and minerals.

The main sources of protein are legumes and soy products. Previously contains a lot of protein, thanks to which muscle building occurs. Soy products would be a great substitute for meat and dairy products.

Prohibited products

Losing weight will help you to reject or limit fatty foods and sweets. You will have to give up salt, artificial condiments, and your favorite gravy. Naturally, the use of alcoholic beverages in the diet is prohibited. Don't worry about giving up too much food. Hunger will not bother you with the high fiber and vitamin content in your new diet.

Reviews of the Best Lean Diet

Here are the ready-made diets.

1. Fasting buckwheat

Eat exactly seven days of buckwheat. You need to cook it according to a special recipe. Simmer 400 g of cereal in boiling water overnight. In a few hours it is steamed and in the morning you can start eating. The entire buckwheat mass must be divided into several steps.

2. On an apple

The apple diet lasted for ten days. In such a short time, one person will be able to lose up to 5 extra pounds.

Breakfast will include an apple and an oat. You are allowed to drink a cup of your favorite tea. Lunch seems a bit more varied: an apple, lean fish, and a salad with lemon juice. Dinner should be light: an apple, a fruit salad and a glass of low-fat kefir.

3. Lean diet with fast day

A seven-day program. The daily diet consists of a regular menu consisting of allowed herbal products. Saturday vegetarian. Detoxification should be done using only one product per day: cucumbers, apples or cereals cooked in water.

4. Rice diet

People who are losing weight will enjoy the affordable menu of lean meat and fish. The length of the diet should not exceed one week. You can eat breakfast with rice and low-fat natural yogurt. Lunch includes lean fish and rice as a side dish. You will have to eat dinner again with rice, but with vegetables.

5. Porridge diet

This type of food is quite popular. Nutritionists say this is one of the healthiest ways to lose weight out there. This is due to the effect cereal has on the body:

Cleanses from toxins and sludge;
Improves the work of the digestive tract;
Provides nutrients and vitamins;
Replenishes energy reserves and brings positive moods;
Provides a lasting feeling of fullness;
Reduces the need for fat;
Vegetable protein helps build muscle.

Natural grains should be preferred. Do not try to lose weight with instant porridge. There is nothing useful in these bags for humans.

Before starting the diet, you must prepare your body by setting a fast date. It can be kefir or apple. The effectiveness of the diet program is also increased when using the cleansing enema.

Need to adhere to the correct diet. A person should drink at least one and a half liters of clean water per day. Drink a glass of water before each meal. As a result, the metabolism increases and the appetite decreases. After all, the demand for food became a little lower.

Porridge contains slow carbohydrates. Enhance your diet with moderate physical activity. For good results, a daily walk that lasts for at least an hour is sufficient.

6. Salad and fruit

Fruit nutrition programs attract everyone because of their simplicity and high results. But is it possible to eat all kinds of fruit?

Experts recommend seasonal use. They are the most beneficial substances for the body. It's best to go on the diet during summer or fall, when the shelves are full of fresh fruit.

Apples, citrus fruits and pineapples will be the best aid to weight loss. They are recognized as the most effective fat burners.

Eat only fresh fruit. They should not be subjected to heat treatment, which will destroy all available nutrients and vitamins. Despite the high liquid content in the fruit, you need to drink at least 1. 5 liters of water per day.

Avoid all salt and sugar in your diet, they will inhibit the excretion of excess fluids from the body.

Also do some quiet physical activities, such as walking or swimming. After that, weight loss will definitely happen faster.

7. Carrot

The carrot diet is not only delicious, but also highly effective. The vitamin B6 contained in carrots improves skin condition and the carotene helps to keep hair and nails strong. Chlorine and sulfur, which are part of vegetables, help to remove toxins from the body. In addition, carrots are high in antioxidants.

You should not eat anything except carrots. Consume it fresh exclusively. Salad from it can be seasoned with lemon juice. Should blend vegetables on the extractor.

Should drink more purified water, freshly squeezed carrot tea and juice for the liquid.

Weight loss with the carrot diet is due to the high fiber content. In addition, protein is absent in large quantities, so glucose does not accumulate. Therefore, fat has nothing to form. The body begins to generate energy from its own fat stores, breaking them down.

The weight loss plan is simple: eat carrot salad three times a day, drink carrot juice to lose weight. Usually, they do this for no more than three days.

8. Cabbage

Cabbage is an affordable and cheap vegetable that is commonly used for culinary purposes. In the diet, you can eat stews, canned or baked. Fresh cabbage is also good for the diet.

Food made with these vegetables can increase stomach acid production. Metabolism is improved, fat burning is activated.

Diet times are 5, 10 and 14 days. These options are used by everyone based on the original weight. Change is being achieved quite quickly. But due to lack of carbohydrates, the program should not be followed for more than two weeks. In ten days, it is actually possible to get rid of about six more pounds.

9. Diet with Lean Soup

This is a low-carb diet. There are three main rules to follow:

All meals are low-fat vegetable soups or soups;
Do not use other food products;
Satisfy the feeling of hunger with the broth.

A variation of a lean one-week weight loss diet: a daily ready-made menu

During such a week, you can completely lose about 5 kg more. Smooth weight loss will not put the body into stress or deteriorate health.

Monday

Breakfast: semolina porridge, mint tea and fresh berries.
Lunch: cauliflower and carrots, citrus juice.
Afternoon Snack: Homemade fresh fruit with no sugar, no sugar.
Dinner: fruit salad, infused with rose hip oil.

Tuesday

Breakfast: a slice of rye bread with eggplant caviar, a cup of raw coffee without sugar.
Lunch: stewed vegetables, citrus juice.
Afternoon snack: an apple, low-fat natural yogurt.
Dinner: grilled vegetables, green tea.

Wed

Breakfast: buckwheat, cherry tea.
Lunch: spaghetti, tomato juice.
Afternoon snack: potato dumplings, green tea.
Dinner: fruit salad, herbal tea.

Thursday

Breakfast: zucchini pancake, raspberry tea.
Lunch: cabbage roll with pearl barley, strawberry juice.
Afternoon snack: fruit salad.
Dinner: Potatoes.

Friday

Breakfast: apple with oatmeal, black coffee without sugar.
Lunch: meatless borscht, apple juice.
Afternoon snack: low-fat cheese, honey, nuts.
Dinner: stewed cabbage, tea.

Saturday

Breakfast: Black bread with zucchini caviar, herbal tea.
Lunch: Oil bean salad, tomato juice.
Afternoon snack: baked apple.
Dinner: Fruit salad with yogurt, tea.

Sunday

Breakfast: rice porridge, citrus juice.
Lunch: light vegetable soup, rose hip tea.
Afternoon snack: stewed pumpkin, homemade sugar-free jelly.
Dinner: fruit salad, raspberry juice.

A dietitian's opinion

Plant-based foods, allowed to consume in the diet, are often rich in useful substances and vitamins, as mentioned many times above. As a result, a severe deficiency of certain essentials will not develop in the fastener's body and does not cause serious damage to the health.

However, reality shows that it is better to abstain from a lean diet for some gastrointestinal ailments, as well as during pregnancy and lactation. Such dietary restrictions are not useful for children.

In general, in a friendly manner, the diet will only suit perfectly healthy people. If you are forced to follow some diet program of certain foods (for medical reasons in chronic illnesses), then you better not be involved in this. Health is more expensive.