Simple diet

The myth that diet is hard food restrictions is finally debunked.Effective for weight loss, modern nutritionists tend to consider the food regime that does not cause discomfort and is easy to comply.Products used to prepare dishes installed in a diet will always be found in the nearest store or even its own refrigerator.The duration of simple diets is from 3 to 7 days.During this period, you can become easier to 3-9 kg, maintaining a good mood and vigor.

Tips for effective weight loss

"No" soda drinks!

It is scientifically proven that the daily use of sweet carbonated drinks and packaged juices increases the chances of increasing their weight by 65%.Products marked “dietary” are also prohibited, since this is just a marketing trick.Moreover, sucrose -used sucrice used in dietary drinks, make appetite and provoke overeating.In order to go painlessly from soda to clean water, at first you can add to the last mint leaves, a slice of lemon or a slice of cucumber.

Attention to details.

Large supermarkets have food in the most noticeable 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 quick saturation.To avoid the temptations and the associated weight gain, shelves in the line of sight is better to bypass.On the same principle, order in the refrigerator should be organized: first of all, the gaze should fall on healthy food, that is, fruits and vegetables.

In any situation ... we brush our teeth.

Tooth brushing is a simple and effective way to make any diet easier and more efficiently.What is rinse of the mouth?Scientists answer: a signal to the body about the end of the food absorption process.The toothbrush has a colossal psychological and physiological effect on the body, as it helps to stop the desire to chew.

The simplest diet

The simplest way to lose weight is to get rid of bad food habits.Daily, preferring only healthy foods, you can achieve stunning results.A number of other rules are recommended for compliance:

1. Eat until 18:00.Everything that enters the body after is automatically deposited in the form of fat reserves.
2. Organize four one -time meal.When the food is often made in small portions, it is much easier for the body to cope with its digestion and assimilation of nutrients.The optimal break between meals is 3-3.5 hours.
3. Sit down at the table only with a feeling of hunger.At the same time, it is mistaken to lean on food as soon as the stomach is responded with rumbling.Perhaps he is trifling thirsty.And in this case, it is enough to drink a glass of water.
4. Do not overeat.With a feeling of saturation, it is better to set aside a plate with food, even if the portion seems small.
5. Prepare food in useful ways.This means frying products in vegetable or butter is prohibited.Coating, extinguishing, steaming will help maintain the beneficial properties of products.
6. Normalize drinking mode.Drink at least 1.5 liters of clean water per day.

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

Remote weight loss mode

The duration and diet of a diet is determined independently.The proposed options for breakfast, lunch and dinner are taken as a basis.You just need to choose optimal for yourself and start losing weight.

Breakfast:

• An apple, mugley or oatmeal with fresh berries.Coffee with a minimum amount of sugar.
• An apple, fruit mix (bananas under the ban) with the addition of several spoons of low -fat sour -milk product, linden or chamomile tea.
• An apple, low -fat cottage cheese with the addition of fruits (except banana) and lemon juice.

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

First dishes

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

Second dishes

• stewed fish;
• low -fat meat;
• Boiled egg.

Garriers

• stewed carrots with the addition of garlic and lemon juice;
• vegetable stew;
• stewed broccoli with the addition of lemon juice.

A few hours after lunch, you need to drink a glass of mineral water without gas.

Afternoon snack:

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

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

Dinner:

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

To achieve 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 way out of the program, since the diet does not apply on the power of hard restrictions.On the contrary, adhering to the specified regime, you can transfer love to all harmful to useful dishes.Not only the figure, but also the body as a whole will benefit from this.

Simple effective program

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

Ordinary day menu:

• Breakfast: soft -boiled eggs (2 pcs.), Cucumber and celery salad.
• Lunch: fried chicken leg without a skin, a slice of ham, cabbage salad.
• Snack: a slice of cheese, a handful of nuts.
• Dinner: stew (200 g), fried eggs with a tomato.
• Before going to bed: kefir, cottage cheese of medium fat content.

Railless day menu:

• Breakfast: baked chicken, rice, fruit and vegetable cocktail.
• Lunch: pasta with cheese, mix of vegetables, juice.
• Dinner: buckwheat, boiled fish, yogurt.
• Before going to bed: orange, low -fat cottage cheese.

Days need to alternate.In a week, it will be possible to throw off at least 3 kg.If desired, the program can be used for a month.There is no particular way out of the diet, since it is diverse and balanced.

1600 kcal diet per day

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

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

For use are allowed:

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

The exception is subject to:

• flour;
• fat;
• sweet.

TOP-3 simple diets

Protein

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

The advantages of the methodology are obvious:

• rapid saturation;
• diverse diet;
• lack of need to calculate calories;
• high efficiency;
• Preservation of weight in the long term.

Cons are available:

• rejection of sweets;
• abstinence from fatty foods;
• Lack of vitamins and minerals.

Rules

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

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

The following products are allowed:

• low -fat fish;
• lean meat without skin;
• seafood;
• offal;
• egg proteins;
• low -fat dairy products;
• whole wheat bread;
• cereals;
• fruits;
• vegetables.

Under the ban:

• semi -finished products;
• canned food;
• bakery;
• sweets;
• greasy dairy products;
• sugar and its substitutes;
• vegetables with starch content;
• Packed juices, carbonated drinks.

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

Before “sitting down” on a simple protein diet, you need to prepare the body.A few days before the start, it is recommended to clean the diet of too high -calorie foods.The ideal dish is detox-SUP.

Exit

Subject to the correct mode throughout the diet, weight gain after losing weight will not occur.New products should be introduced with caution, not forgetting about the size of portions.Significant restriction of sweet and flour is welcome.The diet should be rich in dairy products, cereals, vegetables and fruits, low -fat meat.

Contraindications

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

Buckwheat

The buckwheat diet 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 the diet diet, is combined with an improvement in appearance and well -being.Buckwheat contains a large supply of minerals and vitamins that 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. Fiber cleanses of 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 fluid is removed from the body.A significant weight loss starts on the 5th day of the diet.

Rules

1. Buckwheat is prepared without salt.The use of oil is prohibited.
2. The last meal should not occur later than 7 o’clock in the evening.
3. The fluid rate 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 portions and without leaning on fatty foods.

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 for use.

Menu for 3 days

A classic three -day buckwheat implies the use of porridge and nothing more.As soon as hunger overcomes, you need to eat buckwheat.Of the drinks, exceptionally pure water is acceptable.The diet is simple and economical, but it may seem too scarce, especially for those who do not consider buckwheat to their favorite dish.Especially for such people, lightweight diets have been developed, including modest additives.

Exit

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

From the seven -day regime, it should be released more thoroughly.The next week you should not lean on harmful food.Boiled eggs or cottage cheese are preferred for breakfast, during the day you should eat a beetroot or light soup, 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.

Contraindications

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

Oatmeal

A diet without undesirable health consequences, simple and dispensed without exotic products is oatmeal.It positively affects the figure and well -being, heals the body as a whole.

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

Oatmeal porridge mode:

• diverse;
• does not require hard restrictions;
• supplies the body nutrients;
• Suitable for people with pathologies of the gastrointestinal tract.

Three -day diet

It is called unloading.In 3 days, the balance in the body is restored, cleansing from toxins and toxins occurs.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 cooking.You can drink tea and water from the liquid.

For seven days

First

• Breakfast: a portion of oatmeal, a glass of skim milk, a handful of raisins.
• Snack: Blueberries, currants and raspberries.
• Lunch: Ovsyanka, Banana, Yogurt.
• Snack: a portion of raw vegetables.
• Dinner: steamed chicken breast (100 g), green salad, a portion of oatmeal, kefir.

Second

• Breakfast: a portion of porridge, sour -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 mix of carrots and cabbage, a slice of whole grain bread, tea.
• Snack: Apple.
• Dinner: steamed chicken, oatmeal, orange freesh.

Third

• Breakfast: oatmeal, juice from apple and carrots.
• Snack: a portion of cottage cheese of low fat content, sample.
• Lunch: chicken breast stewed with vegetables, a slice of cheese, oatmeal, 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 a food:

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

Exit

A week after the weight loss program should remain dietary.Food - light, portions - modest.The amount of sugar and salt continues to be limited.Fatty foods and spicy dishes are not recommended.You need to consume more fruits and vegetables, introduce the soup on a row broth into the diet.The flour is allowed only in the 2nd week (previously only bellied cookies).If a feeling of hunger occurs, drink sour -milk drinks of medium % fat.

Contraindications

1. Renal failure.
2. Diseases of the cardiovascular system.
3. Individual intolerance.
4. Pregnancy and lactation.

The modes for the lazy

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

On the water

The mode is one of the most effective and simple for weight loss.In a week you can become easier to 3-5 kg, without particularly straining.The conditions of the diet are simple:

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

Water should not drink water in one gulp, but in small sips, as if stretching pleasure.

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

• Breakfast: boiled egg, slice of rye bread, fruit cut.
• Lunch: stewed chicken fillet, vegetable salad, slice of whole grain bread.
• Dinner: baked fish, macarons made of hard wheat varieties, vegetable salad with low -fat yogurt, apple.

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

A special exit from the diet is not required due to the lack of hard food restrictions.The main thing is to gradually reduce the amount of water consumed, bringing it to the usual norm.The mode is very useful for the body, which determines its advantages:

1. Water removes toxins and toxins from the body, stimulates metabolic processes, updates physiological fluids.
2. Water, dripping before eating, promotes the release of gastric juice, which in the best way affects the process of digesting food.
3. Thanks to water, the body gets used to smaller portions of food.
4. Water drunk before meals, water significantly accelerates the metabolism.Fat simply has no chance to postpone in problem areas.

Contraindications to the diet are minimal:

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

On apple vinegar

It is not without reason that is distinguished by simplicity of execution: its observance frees from the need to change the usual lifestyle.In terms of effectiveness, vinegar weight loss is compared with intensive training in the gym and strict fasting days.The restrictions are minimal: the rejection of harmful food, that is, fatty, fried and alcohol.You can adhere to weight loss on vinegar for 3 days or more, independently adjusting the diet.

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

A lot of useful properties are attributed to this apple vinegar:

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

Without a “Degty spoon”, it also does not do.Apple vinegar is an acid, 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 tooth enamel.To prevent unpleasant consequences, the vinegar drink is drunk quickly, and immediately after rinse the oral cavity with clean water.

For weight loss, you can use vinegar from the store, but it is better 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 put in enameled dishes and poured with hot water (60 degrees).Water should cover apples by 4 cm.
2. Add sugar (100 g per 1 kg of apples).
3. The container is placed in a warm place for several weeks, thoroughly mixing apples twice a day.
4. After the deadline, apples are filtered.The infusion is poured into glass bottles and left for 2 weeks in a warm place for fermentation.
5. Ready apple cider vinegar is stored in a dark cool place.The bottles should be tightly clogged.

The regime implies the use of one of the proposed options for using vinegar:

1. After waking up, drink a glass of warm water in which a tablespoon of apple cider vinegar and half a teaspoon of honey are pre -dissolved.
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 drink a glass of water with vinegar again.

Recipes of simple dishes

Detox-Sup

Ingredients:

• rugula (bundle);
• broccoli (3 heads);
• Tsukini (quarter);
• onions (half);
• ginger root (piece);
• garlic clove;
• olive oil (tablespoon);
• juice of half lemon;
• non -carbonated mineral water (2 cups);
• Black pepper;
• Salt sea.

Preparation:

1. Fry onions and garlic in a deep pan (until a pleasant aroma appears).
2. After a couple of minutes, add broccoli, chopped ginger and tsukkini.
3. After 3 minutes, add water, cover with a lid.Stew over low heat for no more than 7 minutes.
4. Put the mixture in a bowl of a mixer.Add arugula, pepper, salt and pour in lemon juice there.
5. Beat 3 minutes at an average speed.
6. Serve to the table.

Chicken fillet with vegetables

Ingredients:

• chicken fillet;
• pumpkin (300 gr.);
• broccoli (200 gr.);
• Bulgarian pepper (2 pcs.);
• Garlic clove.

Preparation:

1. Cut fresh chicken fillet into pieces, put on baking paper, send to the oven (180 degrees) for 15 minutes.
2. Cut the pumpkin into pieces, pepper - strips, divide broccoli into inflorescences.
3. Add vegetables to the fillet, cook for 15 minutes.
4. Grind the garlic, add to meat and vegetables.Prepare 2 minutes.

Fish with vegetables

Ingredients:

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

Preparation:

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

Salad for weight loss

Ingredients:

• Fresh cucumber;
• Fresh tomato;
• Bulgarian pepper red;
• a bunch of green onions and arugula;
• lemon juice;
• Oliva oil.

Preparation:

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

Oatmeal cookies

Ingredients:

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

Preparation:

1. Peel and cut bananas in small pieces.With the help of a blender, turn into mashed potatoes.
2. Grind half a glass of flakes in a blender to a small crumb.Pour in the puree from bananas.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 the oven at 180 degrees for half an hour.

Kefir with kiwi

Ingredients:

• a glass of low -powered sour -milk drink;
• 2 kiwi;
• 40 grams of bran;
• spoon of honey.

Preparation:

1. Cleam kiwi and cut into small cubes.Place the third on the bottom of the glass.
2. Put the sour -milk product on kiwi.Add bran.
3. Put a layer of kiwi again.Kefir adds on top.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 up the abdomen.
2. Compression of the buttocks.
3. Walking up the stairs.
4. Squats.

For the same purposes, “attacks” are good: from the position “standing on the floor” (legs shoulder -width), take a deep step forward with one foot.The acting leg is bent in the knee.The knee of the second leg should touch the floor.After you need to return to its original position.Repeat with the other foot.Every day should be performed 20 times on each leg.

A good effect demonstrates the exercise “Bicycle”.You need to lie on the floor, put your hands next to the body, lift your legs above the abdomen, bending slightly at the knees.Perform imitation of pedals in the air about 20-30 times.

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

There are a lot of simple diets for weight loss, but not everyone is productive.Even less than those that do not harm health.For example, the use of apple cider vinegar, especially without preliminary examination, can turn into unpleasant consequences from the digestive system and the oral cavity.It is better to choose diets-tested diets: buckwheat, protein, fruit-vegetable.In addition to weight loss, they help to normalize the work of the gastrointestinal tract and do not select energy, without which it is impossible to withstand a single diet.

In order for a simple weight loss program to show the best result, it is necessary to prepare the body for it.To this end, I recommend that you arrange a fasting day the day before.You can eat detox-soup and kefir.And there is no need to relate with the neglect of the way out of 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 spasms of the stomach.