Many people who more than once dreamed of a slim, graceful figure, took various weight loss diets, but in the end they either fell out of them, or the result turned out to be short-term and the pounds lost returnedback and took a few extra ones.
Therefore, getting rid of excess weight is not so easy, especially in the rhythm of modern life, when there is neither time to calculate daily calorie content nor to cook meals. A light diet can serve as a way out of this situation. This weight loss method owes its name to the ease with which it is adhered: the exclusion of painful fasting, unnecessary calorie counting and eating at certain hours.
What Are The Simple Diets For Weight Loss?
There are different variations of a diet for weight loss:
- The simplest diet for the lazydoes not involve any significant changes in the habitual diet. It consists in drinking 1 glass of still water 30 minutes before each meal, even before a snack, which can consist of beverages (fruit drinks, juices, compotes). Subsequent drinking of water should not be earlier than 2 hours after eating. You cannot drink food during a meal. The method of a light diet for the lazy is aimed at reducing appetite due to the stomach being filled with water. Therefore, the volume of food eaten is reduced, which contributes to weight loss. In addition, drinking a lot of fluids speeds up metabolism and cleanses the body of harmful substances.
- A light diet for 3 days for weight loss at homeconsists of the use of only: 500 g buckwheat porridge, steamed or boiled in water without salt and oil, 1 liter of 1% kefir and 1 kgApples (preferably green). The specified daily amount of food should be divided into 5-6 meals. This light diet method allows you to lose 2-3 kilograms of weight in 3 days.
- The 7-day light diet for weight lossis also available in different versions. One of the options for a 7 day weight loss diet is to replace a full dinner with kefir with bran. Such a dinner will be very satisfying, and the feeling of hunger before bed will not outweigh it. For a week using this light diet method, you can lose 2-3 kg of weight. The second option for a light diet for 7 days of weight loss is a raw food diet. Assumes the use of fresh vegetables and fruits during the day, but their volume should not exceed 2 kg. In the warmer months, it is better to follow a raw food diet. During the season of seasonal vegetables and fruits. You can lose 3-5 extra pounds in a week.
- A simple diet for rapid weight loss of the abdomenis to exclude from the diet foods that cause "fermentation" in the intestines. These include beans, whole milk, cabbage, apples, and grapes. You should also refuse products that contain soda, hydrogenated fats, sweeteners, carbonated and alcoholic beverages.
How to lose weight with a light diet
For effective weight loss on a light diet, you should carefully follow the main rules.
The basic principles of light nutrition are the same for all varieties:
- Complete elimination of prohibited foods from the diet;
- Gradual reduction, and preferably complete elimination of salt from food, which interferes with weight loss due to the property of retaining excess fluid in the body, causing swelling;
- Maintain water balance. During the day, you need to drink at least 1. 5 liters of clean water.
- Water speeds up metabolism, cleanses the body of toxins and toxins, and fat cells filled with water are more actively burned.
- fraction ration. You should eat 5-6 times a day. Long breaks between meals are dangerous as there is a risk of abandoning a light diet and consuming a prohibited product.
- The serving size shouldn't be more than the palm of your hand.
- The last meal should be at least 3 hours before bedtime.
- Dishes should be boiled, baked, stewed and steamed. Roasting is completely excluded;
- You should only eat fresh, high-quality foods, with no additives or chemicals.
Permitted and prohibited products
Simple nutrition at home - Allowed foods:
- Lean meat (rabbit, veal, beef);
- Lean poultry (chicken, turkey);
- Lean fish (hake, pike, pollock);
- seafood;
- Low-fat milk products and fermented milk products;
- vegetables and herbs (potatoes - in limited quantities);
- unsweetened fruits and berries;
- grain and grain;
- eggs;
- olive oil, vegetable oil;
- lemon juice, soy sauce (as a dressing for dishes);
- rye, whole grain, dried wheat bread;
- dried fruits;
- seeds, nuts;
- Natural honey.
From drinks with a light diet for weight loss, the following are acceptable: green, black, herbal tea, decoctions of berries and herbs, compotes, jelly, fruit drinks without sugar.
Light diet at home - Prohibited foods:
- Fatty meat (pork, lamb);
- Fat bird (duck, goose);
- Oily fish (trout, salmon, mackerel);
- Fatty dishes, rich meat broths;
- Smoked, pickled, salted foods and dishes;
- sausages;
- semi-finished products;
- fast food;
- Butter and puff pastries;
- sweets and desserts with an abundance of creams;
- Sweet fruits (figs, grapes, bananas, mangoes, melons);
- salt;
- Spicy, peppery spices and herbs;
- sauces (mayonnaise, ketchup);
Soda and alcohol should be completely removed from beverages during a weight loss diet.
Menu
Diet for weight loss - menu for the week (breakfast, snack, lunch, afternoon tea, dinner):
Monday:
- Muesli with dried fruits;
- 1 glass of kefir 1%;
- meatball soup. 1 slice of rye bread;
- tomato juice;
- Cooked chicken breast. White cabbage salad.
Tuesday:
- Quark casserole;
- green apple;
- broth with croutons. Steamed beef chops;
- Soft-boiled egg;
- Stuffed cabbage rolls with turkey.
Wednesday:
- buckwheat porridge on the water;
- berry mousse;
- Kale soup. 2 slices of whole grain bread
- A glass of sour milk;
- Baked fish with spinach.
Thursday:
- Quark with natural yoghurt;
- carrot smoothie;
- Broccoli cream soup with croutons;
- 2 pieces of hard cheese;
- Cooked turkey fillet. Vegetable stew.
Friday:
- Pumpkin and apple pudding;
- natural yoghurt with dill;
- Cabbage soup. 2 slices of whole grain bread
- grapefruit;
- Stuffed peppers with ground beef.
Saturday:
- oatmeal;
- orange;
- Chicken soup with pieces of poultry meat. 1 slice of toasted bread;
- 1 glass of fermented baking milk;
- Jellied fish.
Sunday:
- cheesecake;
- Cucumber and spinach smoothie;
- Julienne with chicken and mushrooms;
- A glass of 1% kefir;
- Baked pollock fillet. Greek Salad ".
It must be remembered that according to the rules of a light diet, the volume of one serving of a dish should not exceed the palm of your hand. According to a light diet for the lazy, you need to drink a glass of still water 30 minutes before a meal, including before a snack (including vegetable and fruit juices, smoothies, sour milk drinks).
Recipes
Meatball soup
Ingredients:
- beef 200 gr;
- egg;
- Carrots 1 pc. ;
- onions 1 pc. ;
- potatoes 2 pieces;
- vegetable oil 1 tbsp. l. ;
- greens to taste.
Cooking method:
- Peel the vegetables. Cut the potatoes into cubes, place in a saucepan, add water, bring to a boil and simmer for 5 minutes over low heat.
- Finely chop the onion and coarsely grate the carrots. Fry in a hot pan with vegetable oil, make the first onion translucent, then add carrots, simmer for 2-3 minutes, stirring occasionally. Send the roast to the soup.
- Add egg to the ground beef and stir. Shape small round meatballs and throw them into the soup. Let simmer on low heat for 20 minutes.
- Garnish the meatball soup with chopped herbs (parsley, dill to taste) before serving.
Add a delicious meatball soup for lunch to your light diet.
Pumpkin and apple pudding
Ingredients:
- Pumpkin 150 gr;
- milk 70 ml;
- Apple 1 PC;
- decoy 2 tbsp. l. ;
- sugar 1 tbsp. l. ;
- Egg 1 pc.
Cooking method:
- Peel the pumpkin, cut into slices, put in a saucepan, add milk and cook halfway.
- Peel and core the apple, grate, add to the pumpkin and cook until soft.
- Grind the prepared porridge in a blender, add sugar, egg yolks, semolina and mix.
- Beat the egg whites in a mixer until foam forms, add to the batter.
- Grease a baking dish with butter (butter or vegetables), place the dough in it and bake in an oven preheated to 180 degrees for 10-15 minutes.
Pumpkin and apple pudding is recommended for breakfast during a light diet.
Berry mousse
Ingredients:
- raspberry 150 gr;
- currant 150 gr;
- sugar 2 tbsp. ;
- egg white 1 pc.
Cooking method:
- Rinse and dry the berries.
- Mix them with sugar and mash them a little with a spoon so that the sugar dissolves in the juice.
- Pass the berries through a sieve and leave the juice behind.
- Beat the whites on a blender until frothy.
- Add berry juice to the beaten egg white and beat again until smooth.
- Transfer the mousse to glasses, garnish with fresh mint leaves before serving to taste.
Vitamin Berry Mousse is a great snack for a light diet.
Stuffed cabbage rolls with turkey
Ingredients:
- Peking cabbage 12-15 leaves;
- Turkey 300 gr;
- Tomatoes 2-3 pcs. ;
- Carrots 1 pc. ;
- onions 1 pc. ;
- paprika 1 pc;
- tomato paste 1 tbsp;
- 1 egg;
- water 150 ml;
- greens to taste.
Cooking method:
- Separate the leaves from the head of the Beijing cabbage and cover them with water. Bring to a boil, cook for 2 minutes until tender. Remove, rinse with cold water and place in a colander to glaze any excess liquid.
- Prepare the ground turkey, grind the meat in a meat grinder, add the egg and minced vegetables to the ground beef.
- Peel the onions and carrots, remove the seeds from the pepper. Cut the onion and pepper into small cubes, grate the carrots on a coarse grater.
- Add vegetables to the ground beef and mix thoroughly.
- Cut off the dense part at the base of the cabbage leaves, put a small amount of minced meat on top of each and roll as usual with stuffed cabbage. Place cabbage rolls in a baking sheet.
- Pour boiling water over the tomatoes, remove the skin, chop. Pour water over it, add tomato paste and chopped herbs, mix.
- Pour cabbage rolls with sauce, send them preheated to 180 degrees and bake for 40-45 minutes.
Stuffed cabbage with turkey is a hearty and tasty dish to add to the menu of your light diet.
Gelled fish
Ingredients:
- Sturgeon fillet 1 kg;
- gelatin 45 g;
- Carrots 1 pc. ;
- Quail eggs 4 pieces;
- Parsley 2 sprigs.
Cooking method:
- Rinse the fish fillet and cut it into small pieces.
- Cover a baking sheet with parchment paper, place the fish fillets skin down on it. Bake in an oven preheated to 180 degrees for 1 hour.
- Divide the specified amount of gelatine into 2 portions. Pour 1 serving with room temperature water and let it swell for 10 minutes. Add 2 cups of water to the second serving, bring to a boil, remove from heat.
- Mix both portions of gelatine, stir thoroughly and pass through a cheesecloth.
- Cook the carrots and eggs until tender. Peel the carrots and cut into slices. Peel and halve the eggs.
- Put the cooked pieces of fish in a mold, pour some of the broth with gelatin and freeze in the refrigerator for a few hours.
- Remove the aspic, garnish with carrots, eggs and sprigs of parsley, pour in the rest of the broth with gelatin and send it back to the fridge until it sets.
Have a "belly-up" and eat jellied fish while eating lightly.
How much weight can you lose
The lightest diet for the lazy allows you to lose 2-3 kilograms in a couple of weeks without denying yourself your favorite specialties. With a light diet designed for three days, you can effectively lose a few pounds and cleanse the body of toxins and toxins. A light diet for 7 days at home in both options (raw food diet and replacing a full dinner with kefir with bran) gets rid of 4-5 kg.
In order to maintain the achieved weight loss result, you need the right way out. It consists in continuing to eat according to the principles of a light diet, but the portion size can be increased gradually. In order to avoid excessive weight gain in the future, it is recommended to continue to apply the main rule of a light diet for idlers - drink a glass of still water half an hour before meals, which clouds your appetite and in small portions due to the filling of the stomach with waterreached early saturation.