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Simple diet

The myth that the diet is hard food restrictions is finally demystified.Effective for weight loss, modern nutritionists tend to consider the diet that does not cause discomfort and is easy to comply with.The products used to prepare the dishes installed in a diet are still in the nearest store or even its own refrigerator.The duration of simple diets is 3 to 7 days.During this period, you can become easier at 3-9 kg, maintaining good humor and vigor.

Simple diet for weight loss

Advice for effective weight loss

"No" Drinks Soda!

It is scientifically proven that the daily use of sugary carbonated drinks and wrapped juice increases the chances of increasing their weight by 65%.The products marked "dietetic" are also prohibited because it is only a marketing thing.In addition, the sacrice used for sucrose used in food drinks, appetites and causes overeating.In order to move soda painlessly to clean water, you can first add to the last mint sheets, a lemon slice or a slice of cucumber.

Beware of details.

Large supermarkets have food in the most notable foods for the human eye, flavored with sugar, trans fats and salt.It is attracted not only by colorful packaging, but also by the promise of rapid saturation.To avoid temptations and the associated weight gain, vision shelves are preferred to get around.On the same principle, order in the refrigerator must be organized: first, the gaze should come across healthy foods, that is to say fruits and vegetables.

In any situation ... we brush our teeth.

Teeth brushing is a simple and effective way to facilitate diet and more effectively.What is the rinsing of the mouth?Response from scientists: a signal to the body at the end of the food absorption process.The toothbrush has a colossal psychological and physiological effect on the body, because it helps to stop the desire to chew.

The simplest diet

The easiest way to lose weight is to get rid of bad eating habits.Every day, preferring only healthy foods, you can get amazing results.A number of other rules are recommended for compliance:

  1. Eat until 6:00 p.m.Anything that enters the body afterwards is automatically deposited in the form of fat reserves.
  2. Organize four meals at a time.When food is often made in small portions, it is much easier for the body to deal with its digestion and its assimilation of nutrients.The optimal break between meals is 3 to 3.5 hours.
  3. Sit at the table only with a feeling of hunger.At the same time, he faces to rely on food as soon as the stomach is replied by rumble.Maybe he is thirsty.And in this case, just drink a glass of water.
  4. Don't eat too much.With a feeling of saturation, it is better to put aside a plate with food, even if the part seems small.
  5. Prepare food useful.This means that frying products in vegetables or butter are prohibited.Coating, extinction, steam will help maintain the beneficial properties of products.
  6. Normalize the alcohol consumption mode.Drink at least 1.5 liters of clean water per day.

For the painless weight loss of the diet, it is recommended to exclude all cereals, except oats, buckwheat and pearl barley.Bananas and grapes are prohibited.Alcohol and products that stimulate appetite (first of all, these are sharp dishes) must be forgotten.

Distance weight loss mode

The duration and diet of a diet are determined independently.The options offered for breakfast, lunch and dinner are taken as a base.Just choose optimal for yourself and start losing weight.

Breakfast:

  • An apple, a mugley or a gruel with fresh berries.Coffee with a minimum quantity of sugar.
  • An apple, a mixture of fruit (bananas under the ban) with the addition of several spoons of sour-milk product with a low canvas, Linden tea or chamomile.
  • An apple, cottage cheese with low fat content with the addition of fruit (except bananas) and lemon juice.

Lunch (use small portions - about 200 ml or 100 g):

First vessel

  • chicken broth, a slice of whole grain bread;
  • Vegetable soup (zucchini, white cabbage, carrot, broccoli, green pea).

Second dishes

  • cooked fish;
  • weak fat in fat;
  • Boiled egg.

Boys

  • Carrots cooked with the addition of garlic and lemon juice;
  • vegetable stew;
  • Broccoli cooked with the addition of lemon juice.

A few hours after lunch, you should have a glass of gas -free mineral water.

Afternoon snack:

  • compote;
  • juice;
  • fruit;
  • Tea with prunes.

An hour later, you should drink a glass of pure water.

Dinner:

  • a kiwi or orange;
  • A low -fat kefir glass.

To get the best results, it is important to organize the last meal 4 hours before bedtime.Before going to bed, it is allowed to drink a glass of water.

There is no particular means of the program, because the regime does not apply to the power of hard restrictions.On the contrary, adhering to the specified diet, you can transfer love to all harmful dishes to useful dishes.Not only the figure, but also the body as a whole will benefit.

Simple effective program

It is not necessary to eat strictly over time and to count the calories.Just take 2 liters of clean water per day and adhere to two menu elements - ordinary and unloading.Weight loss occurs due to the absence of carbohydrates in the diet, while fatty dishes and savory foods remain.Ketchup and mayonnaise are categorically contraindicated.

Ordinary day menu:

  • Breakfast: soft-bouile eggs (2 pcs.), Cucumber and celery salad.
  • Lunch: Skin -free fried chicken, ham, cabbage salad.
  • Snack: a slice of cheese, a handful of nuts.
  • Dinner: Stew (200 g), flat eggs with a tomato.
  • Before going to bed: kefir, cottage cheese of a medium fat content.

Menu without master's degree:

  • Breakfast: oven chicken, rice, fruit and vegetable cocktail.
  • Lunch: pasta with cheese, mixture of vegetables, juice.
  • Dinner: buckwheat, boiled fish, yogurt.
  • Before going to bed: orange and weak chalet cheese.

The days must alternate.In a week, it will be possible to win at least 3 kg.If you wish, the program can be used for a month.There is no particular way to get out of the diet, because it is diversified and balanced.

1600 kcal diet per day

The diet is developed taking into account the daily needs of the body in nutrients.His secret with strict respect for the balance between energy coming with food and consumed.The weight in this case decreases quickly and naturally due to cleaning the body.

The 1600 kcal diet menu contains the required amount of carbohydrates, fats and vitamins, which helps lose weight and maintain physical activity.

For use is authorized:

  • dairy products;
  • cereals (rice, wheat, buckwheat);
  • Fresh fruit, including a banana;
  • dried fruits;
  • meat (turkey, beef, chicken);
  • fish;
  • vegetables, including potatoes;
  • whole wheat bread.

The exception is subject to:

  • flour;
  • fat;
  • soft.

Top-3 simple diets

Protein

The use of food -rich food contributes to rapid saturation and restoration of forces.Carbohydrate products and fats containing fats are excluded, due to which the body begins to spend its own energy reserves.

The advantages of the methodology are obvious:

  • rapid saturation;
  • Diversified director;
  • lack of need to calculate the calories;
  • high efficiency;
  • Preservation of long -term weight.

The drawbacks are available:

  • candy rejection;
  • Abstinence of fatty food;
  • Lack of vitamins and minerals.

Rules

The protein weight loss program is simple, but is considered one of the most dangerous.You can avoid consequences, following the regime's rules:

  1. Drink enough clean water - at least 2 liters per day.
  2. Take a vitamin-mineral complex.

The following products are authorized:

  • low fat fish;
  • Pierce skinless meat;
  • sea fruit;
  • waste;
  • egg proteins;
  • low dairy products;
  • whole wheat bread;
  • cereals;
  • fruits;
  • vegetables.

Under the ban:

  • semi-finished products;
  • canned food;
  • bakery;
  • candies;
  • fatty dairy products;
  • sugar and its substitutes;
  • vegetables with starch content;
  • Packed juice, soft drinks.

Food can be boiled, cooked, stew.Frying is prohibited.The prohibition is applied to the use of vegetable oil, sauces and mayonnaise.

Before "sitting" on a simple protein diet, you need to prepare the body.A few days before departure, it is recommended to clean the diet too rich in calories.The ideal dish is detoxification.

Exit

Subject to the right mode throughout the diet, weight gain after losing weight will not occur.New products must be introduced with caution, without forgetting the size of the parts.A significant restriction of sweet and flour is welcome.The diet must be rich in dairy products, cereals, vegetables and fruits, low -content meat.

Contraindication

  1. Cardiovascular pathologies.
  2. Disorders in the liver and kidneys.
  3. Joint diseases.
  4. Pathologies of digestive organs.
  5. Pregnancy and breastfeeding.
  6. Age of the elderly.

Buckwheat

The buckwheat regime is simple and effective.It can last 3 or 7 days.On average, in a week, you can lose about 6 kg.Visible weight loss, subject to diet, is combined with an improvement in appearance and well-being.The buckwheat contains a large supply of minerals and vitamins which have a beneficial effect on the body:

  1. Vitamin C helps to cope with viruses.
  2. Vitamin B improves skin elasticity.
  3. Vitamin PP confronts stress.
  4. Folic acid strengthens the walls of blood vessels.
  5. The fibers clean the toxins.

The essence of the weight loss program is to start the active mechanisms of fat burning.This happens on the fourth day, as soon as excess liquid is removed from the body.Significant weight loss begins on the 5th day of the diet.

Rules

  1. The buckwheat is prepared without salt.The use of oil is prohibited.
  2. The last meal should not occur later at 7 a.m.
  3. The liquid level is 1.5 liters per day (water and tea are included here).
  4. At the end of the course, the usual products can be introduced into the diet by slightly reducing the parts and without relying on fatty food.

The group for a diet is better to steam.250 grams of buckwheat are sent to a thermos and poured with 0.5 liters of boiling water.The morning porridge is ready to use.

Menu for 3 days

A classic three -day buckwheat involves the use of porridge and nothing more.As soon as hunger surmounts, you have to eat buckwheat.Among the drinks, exceptionally pure water is acceptable.The regime is simple and economical, but it may seem too rare, especially for those who do not consider buckwheat to their favorite dish.Especially for these people, light regimes have been developed, including modest additives.

Exit

It is necessary to leave a simple diet lasting three days, continuing to consume buckwheat and gradually introduce meat, legumes, fish.

From the seven -day regime, it should be released more in -depth.Next week, you should not rely on harmful foods.Hard eggs or cottage cheese are preferred for breakfast, during the day, you should eat a beet or light soup, a dinner with vegetable stew and a piece of boiled fish.The last meal-2.5-3 hours before bedtime.Before going to bed, you can drink natural yogurt.

Contraindication

  1. Hypertension.
  2. Duodenal ulcer.
  3. Diabetes.
  4. Pregnancy.
  5. Lactation period.

Gru

A diet without unwanted consequences for health, simple and provided without exotic products is oat flour.He positively affects the figure and well-being, heals the body as a whole.

The composition of oats is a fiber that works to clean the body.It also has a multivitamin complex that increases immunity and improves the endocrine system.Oat porridge fights with bad cholesterol, restores the intestinal microflora, triggers metabolic processes.All this leads to weight loss.

Oat boil mode:

  • miscellaneous;
  • does not require difficult restrictions;
  • provides body nutrients;
  • Suitable for people with gastrointestinal tract pathologies.

Three -day diet

It is called unloading.In 3 days, the body balance is restored, cleaning toxins and toxins occur.The diet is tolerated, despite the meager menu, is very simple.For breakfast, lunch and dinner, it is allowed to eat oatmeal in any form - porridge, flakes, home kitchen.You can drink liquid tea and water.

For seven days

First of all

  • Breakfast: a portion of oatmeal, a glass of skimmed milk, a handful of raisins.
  • Snack: Blueberries, currants and raspberries.
  • Lunch: ovsyanka, banana, yogurt.
  • Snack: part of the raw vegetables.
  • Dinner: Steam cooked chicken breast (100 g), green salad, a portion of gruel, kefir.

Second

  • Breakfast: a portion of porridge, a sour drink, a slice of cheese, a teaspoon of flax seeds.
  • Snack: part of oat flour, a handful of dried apricots, compote.
  • Lunch: boiled fish (100 g), a mixture of carrots and cabbage, a slice of whole grain bread, tea.
  • Snack: Apple.
  • Dinner: Steam cooked chicken, oats, Orange Freesh.

Third

  • Breakfast: oatmeal, apple and carrot juice.
  • Snack: part of the low -fat cottage cheese, sample.
  • Lunch: chicken breast cooked with vegetables, a slice of cheese, oat flour, coffee with milk.
  • Snack: Kiwi.
  • Dinner: chicken leg, oatmeal with grated cheese, spinach and cucumber salad.

The fourth day repeats the first, fifth - the second, sixth - the third.The 7th day provides for such food:

  • Breakfast: oatmeal with a piece of whole grain bread, apple juice.
  • Snack: a handful of dried fruit or nuts, cottage cheese.
  • Lunch: pasta, chicken breast, green vegetable salad with the addition of vegetable oil.
  • Snack: Cottage and tea cheese.
  • Dinner: oatmeal with prunes, sour drink.

Exit

A week after the weight loss program should remain food.Food - light, portions - modest.The amount of sugar and salt continues to be limited.Fat food and spicy dishes are not recommended.You should consume more fruits and vegetables, present the soup on a broth in the diet.Flour is only authorized during the 2nd week (previously only cookies at the corner).If a feeling of hunger occurs, drink bitter-milk drinks of average fat.

Contraindication

  1. Kidney failure.
  2. Cardiovascular system diseases.
  3. Individual intolerance.
  4. Pregnancy and lactation.

Modes for lazy

The name of these diets is fully justified: they do not have complex rules and dishes abroad.At the same time, the effect of weight loss is impressive.

On the water

Mode is one of the most effective and the simplest for weight loss.In a week, you can become easier at 3-5 kg, without particularly tender.The regime's conditions are simple:

  1. 20 minutes before eating, drink a glass of non -carbon water.
  2. Do not drink water within two hours after eating.

The water should not drink water in a sip, but in small sips, as if you were the pleasure.

It is allowed to eat in the usual way, by slightly reducing the parts and excluding candies and flour.You can use a special, seated menu on which there is a chance to improve the results:

  • Breakfast: hard egg, slice of rye bread, fruit cutting.
  • Lunch: cooked chicken fillet, vegetable salad, slice of whole grain bread.
  • Dinner: baked fish, macaroons in hard wheat varieties, vegetable salad with weak yogurt in terms of fog, apple.

Nuts, dried fruits and fresh fruit are suitable as snacks.

A special outlet of the diet is not required due to the lack of hard food restrictions.The essential is to gradually reduce the amount of water consumed, to bring it to the usual standard.The mode is very useful for the body, which determines its advantages:

  1. Water eliminates toxins and toxins from the body, stimulates metabolic processes, updates physiological fluids.
  2. Water, dripping before eating, promotes the release of gastric juice, which affects the food digestion process.
  3. Thanks to water, the body gets used to smaller portions of food.
  4. Drunk water before meals, water considerably accelerates metabolism.Fat simply has no chance of postponing in problematic areas.

The regime's contraindications are minimal:

  • renal pathologies;
  • violations in the digestive tract;
  • Problems with the liver.

On apple vinegar

It is not without reason which is distinguished by the simplicity of the execution: its respect is released from the need to change the usual lifestyle.In terms of efficiency, the weight loss of vinegar is compared to intensive training in the gymnasium and strict fasting days.The restrictions are minimal: the rejection of harmful foods, that is to say fat, fries and alcohol.You can join the weight loss on the vinegar for 3 days or more, independently adjusting the diet.

As such, the vinegar diet does not exist.Below, you should understand the inclusion in the diet of natural apple cider vinegar, which reduces weight and improves the condition of the skin.

Many useful properties are attributed to this apple vinegar:

  • reduces appetite;
  • normalizes metabolic processes;
  • improves metabolism;
  • accelerates the digestion of food.

Without a "degty spoon", it is not either.Apple vinegar is an acid, the weight loss with which is strictly prohibited for diseases of the gastrointestinal tract and the digestive system.

Important!Acetic acid negatively affects the state of the teeth enamel.To avoid the unpleasant consequences, the vinegar drink is drunk quickly and immediately after rinsing the oral cavity with clean water.

For weight loss, you can use store vinegar, but it is best to cook it with your own hands.It is necessary to cook from simple products - apples, water and sugar.

Recipe

  1. Washed and finely chopped apples are placed in enameled and hot water dishes (60 degrees).The water should cover the 4 cm potatoes.
  2. Add the sugar (100 g by 1 kg of apples).
  3. The container is placed in a warm place for several weeks, carefully mixing the apples twice a day.
  4. After the deadline, the apples are filtered.The infusion is poured into glass bottles and left for 2 weeks in a warm place for fermentation.
  5. The ready -made apple cider vinegar is stored in a dark and fresh place.The bottles must be closely obstructed.

The diet implies the use of one of the options offered for the use of vinegar:

  1. After waking up, drink a glass of lukewarm water in which a tablespoon of apple cider vinegar and half a teaspoon of honey are pre-dissolus.
  2. At breakfast, take a glass of water in which 2 tablespoons of apple cider vinegar are added.Repeat the reception during the day.Before going to bed, they again drink a glass of water with vinegar.

Simple dishes recipes

Detoxification

Ingredients:

  • Rugula (package);
  • Broccoli (3 heads);
  • Tsukini (neighborhood);
  • onions (half);
  • ginger root (room);
  • Clove to garlic;
  • olive oil (tablespoon);
  • Half-citron juice;
  • Non -carbonated mineral water (2 cups);
  • Black pepper;
  • Salted sea.

Preparation:

  1. Make onions and garlic in a deep saucepan (until a pleasant aroma appears).
  2. After a few minutes, add broccoli, chopped ginger and tsukkini.
  3. After 3 minutes, add water, cover with a lid.Red over low heat for more than 7 minutes.
  4. Put the mixture in a bowl of a mixer.Add the arugula, the pepper, the salt and pour lemon juice there.
  5. Beat 3 minutes at an average speed.
  6. Serve at the table.

Chicken fillet with vegetables

Ingredients:

  • chicken net;
  • Pumpkin (300 gr.);
  • Broccoli (200 gr.);
  • Bulgarian pepper (2 pcs.);
  • Garlic clove.

Preparation:

  1. Cut the fresh chicken fillet into pieces, put parchment paper, send in the oven (180 degrees) for 15 minutes.
  2. Cut the pumpkin into pieces, the pepper - the bands, divide the broccoli into inflorescences.
  3. Add the vegetables to the net, cook for 15 minutes.
  4. Growing the garlic, adding to meat and vegetables.Prepare 2 minutes.

Fish with vegetables

Ingredients:

  • 2 pieces of refrigerated cod;
  • half of the red onion;
  • 1 piece of Bulgarian red pepper;
  • 2 tomatoes;
  • lemon slice;
  • Greens (dill, parsley, celery).

Preparation:

  1. Cut the cod into portioned pieces.
  2. Prepare the vegetables: chop the scratch pepper, the onions with halffraits, the grind of herbs.Parchment.
  3. Put fish on vegetables.Add the tomatoes and lemon to the top.
  4. Cover with a sheet of paper, send in the oven (180 degrees) for 20 minutes.

Salad for weight loss

Ingredients:

  • Fresh cucumber;
  • Fresh tomato;
  • Red with bulgarian pepper;
  • A bunch of green onions and arugula;
  • lemon juice;
  • Oil Oliva.

Preparation:

  1. Rinse the green vegetables and leave in the water for 5 minutes to clean the dust.
  2. Cut the cucumber, tomato and pepper, pour it into a container.
  3. Chop the therugula and the Greens, add to the vegetables.
  4. Sprinkle the lemon juice salad and add a spoonful of olive oil.Mix.

Oat cookies

Ingredients:

  • 3 banana;
  • a glass of oat flour;
  • 50 grams of low -fat butter;
  • honey spoon.

Preparation:

  1. Peel and cut bananas into small pieces.With the help of a mixer, transform into potato puree.
  2. Growing half a glass of flakes in a mixer with a small crumb.Pour the banana puree.Add whole flakes there.
  3. Pour the melted butter, add honey.Mix.
  4. Form small balls, add with your palm and put it on parchment.
  5. Bake in 180 degrees for half an hour.

Kéfir with Kiwi

Ingredients:

  • a glass of sour-power drinking at low power;
  • 2 kiwi;
  • 40 grams of sound;
  • honey spoon.

Preparation:

  1. Kiwi to cook and cut into small cubes.Place the third at the bottom of the glass.
  2. Put the sour-milk product on Kiwi.Add bran.
  3. Return a layer of kiwi again.Kefir adds above.The last layer is kiwi.

Simple exercises for the best effect

To strengthen the effect of a simple diet when losing weight, it is useful to perform simple exercises daily:

  1. Drawing the abdomen.
  2. Buttock compression.
  3. Go up the stairs.
  4. Squats.

In the same purposes, the "attacks" are good: from the "standing on the ground" position (leg width), take a step forward with a foot.The actor's leg is folded to the knee.The knee of the second step should touch the ground.After needing to return to its original position.Repeat with the other foot.Each day should be done 20 times on each leg.

A good effect demonstrates the "bicycle" exercise.You should lie on the floor, put your hands next to the body, lift your legs above the abdomen, lean slightly to the knees.Make the imitation of the pedals in the air about 20 to 30 times.

A good effect can be made using a conventional hoop.It helps burn fat deposits at the waist and accelerate metabolism.You have to twist at least 15 minutes a day.In this case, the exercise must be continuous.If the hoop has fallen, the countdown must be started again.

There are many simple diets for weight loss, but not everyone is productive.Even less than those who do not harm health.For example, the use of apple cider vinegar, in particular without preliminary examination, can be transformed into unpleasant consequences of the digestive system and the oral cavity.It is preferable to choose the diets of the diets: buckwheat, proteins, fruit vegetable.In addition to weight loss, they help normalize the work of the gastrointestinal tract and do not select energy, without which it is impossible to resist a single diet.

For a simple weight loss program to display the best result, it is necessary to prepare the body for this.To this end, I recommend that you organize a day of fasting the day before.You can eat sighing detox and kefir.And it is not necessary to relate to the negligence of the outlet of the diets, even if they are simple.The fact is that after a certain abstinence, it is very difficult to return to the usual menu without responding with stomach spasms.