The lean diet was invented in the 80s by American nutritionists for clinical use.Initially, a strict low-calorie diet was prescribed to people whose body mass index exceeded 35, but later many people who were losing weight began to practice it, since it allows you to lose from 5 to 10 kg by burning fat on the hips and waist.
What kind of diet is this?
The lean diet consists of alternating various low-calorie and fasting days.It is due to the low daily calorie intake that the fat burning process starts.However, for the same reason, during the diet you need to refrain from mental and physical stress, as well as stressful situations.Outdoor walks and spa treatments are recommended.
Before starting a skinny diet, you should be examined at a medical center and consult a doctor.In addition, it is recommended to follow it under the supervision of a specialist, because such a diet can cause exacerbation of chronic diseases and the development of new ailments.
If the diet is extremely difficult to tolerate, causing general weakness, dizziness and decreased performance, you should switch to a more balanced diet.
Main rules
The skinny diet requires compliance with the following rules:
- strictly follow the menu (any snacks are prohibited!);
- distribute the proposed list of products into 3-4 meals, and chew thoroughly to create the impression of a regular meal;
- follow the drinking regime - drink 1.5-2 liters of water per day (teas and herbal infusions are allowed, but without sugar);
- You can drink pure still water with the addition of a slice of lemon or lime;
- The last meal should be taken 3 hours before going to bed, otherwise a late snack may cause a slowdown in the metabolic process, which will reduce the effectiveness of the diet;
- Some days the diet includes freshly squeezed juice, but banana and grape juices should be avoided, as they are high in calories, and you should also refrain from pomegranate drink, as it is bad for the stomach.
Store-bought drinks are strictly prohibited as they contain preservatives, dyes and other harmful substances for long-term storage of the product.In addition, they lack vitamins and microelements, which are destroyed during heat treatment of fruits.
Entering the diet
Takes 3 days.First of all, you need to exclude the following foods from your diet:
- sweets and bakery products;
- fried and fatty foods;
- carbonated and alcoholic drinks.
The emphasis in nutrition should be on plant foods - vegetables, fruits, dried fruits.It is recommended to prepare vegetable salads, dietary meat and fish, as well as natural juices and cocktails.
Menu options
The diet differs depending on the duration of the diet.It can be observed from 7 to 20 days.Of course, it’s worth starting with a weekly option to test your capabilities and also evaluate the effectiveness of the diet.
For 7 days
Will allow you to lose about 5 kg.The weekly diet looks like this:
- Day 1.Drink 1 liter of milk.In addition, as part of the drinking regime, it is important to drink the daily amount of water.You are allowed to start your morning with a cup of black coffee, but it is advisable to give preference to green tea.
- Day 2.Eat 200 g of cottage cheese and drink 800 ml of tomato or citrus juice.Any drinks with the addition of banana, mango and grapes are prohibited.
- Day 3.Drink 1 liter of mineral water without gas.
- Day 4.Bake 4 potatoes without salt or seasoning.Drink 800 ml of juice without sugar.
- Day 5.Eat 5 apples, preferably the green variety.
- Day 6.Eat 200 g of dietary meat (chicken breast, beef, turkey) and drink 800 ml of juice.
- Day 7.Drink 1 liter of kefir.
As part of your diet, you should choose only low-fat fermented milk products.
For 14 days
The results of the two-week diet are promising - minus about 8 kg.Diet by day:
- Day 1.Drink any amount of green tea throughout the day.
- Day 2.Drink 800 ml of kefir.
- Day 3.Drink any amount of green tea or mint (melissa).A sweetener, stevia, can be used as a sweetener.
- Day 4.Drink only non-carbonated mineral water.
- Day 5.Drink 1 liter of water and eat 1 apple, divided into 2 doses.If desired, the fruit can be baked in the oven.
- Day 6.Drink 1 liter of milk.
- Day 7.Drink green tea or mint without restrictions.
- Day 8.Drink 1 liter of skim milk (skim milk).
- Day 9.Eat two fresh or baked apples and drink 1 liter of water.
- Day 10.Drink 1 liter of kefir.
- Day 11.Eat 400-600 g of fresh cucumbers.
- Day 12.Drink green tea or mint without restrictions.
- Day 13.Drink 1 liter of milk.
- Day 14.Eat three fresh or baked apples and drink 1 liter of water.
For 20 days
This is the longest-lasting diet option that will allow you to lose about 10 kg.You need to start it with a 7-day diet, and the menu from the 8th to the 20th day looks like this:
- Day 8.Eat stewed vegetables, lean meat and dairy products in reasonable quantities.
- Day 9.Eat 200 g of cottage cheese and drink freshly squeezed juice.You can make a smoothie from several fruits, with the exception of banana and grapes.
- Day 10.Eat 200 g of lean fish (pollock, lemonfish) or shrimp.Drink juice.
- Day 11.Bake 4 potatoes and drink the juice.
- Day 12.Eat 5 green apples.Can be baked in the oven.
- Day 13.Eat 200 g of dietary meat and drink 800 ml of juice.
- Day 14.Drink 1 liter of kefir.
- Day 15.This is a “rest” day when you can step away from your diet.You can eat any healthy food.Preference should be given to porridges, soups with weak meat or fish broth, and salads.
- Day 16.Eat 5 apples.
- Day 17.Eat 200 g of meat and drink 800 ml of juice.
- Day 18.Drink 1 liter of kefir.
- Day 19.Eat 200 g of cottage cheese and drink 1 liter of water.
- Day 20.Eat 1 apple and drink 1 liter of kefir.
Quitting the diet
It is a mistake to assume that after a lean diet you can immediately return to normal eating.This will cause not only the “return” of lost kilograms, but will also cause harm to health.The fact is that during the days of the diet, the body becomes weaned from digesting normal food due to a reduction in the quantity and quality of digestive enzymes obtained.So, you need to gradually “learn” to eat correctly so as not to cause problems with the stomach and intestines.
When creating a menu, you need to take into account that the diet should be dominated by soft foods with a minimum content of coarse dietary fiber and fiber.Taking into account this rule, the scheme for exiting the diet is as follows:
- Day 1.Prepare light vegetable soup without salt.Eat it in 4-5 doses, and the portions should be moderate - 200-250 ml each.It is prohibited to add beans and pasta to the soup.
- Day 2.Include steamed vegetables and baked or boiled fish in your diet.Such food will saturate the body with useful substances, but will not disrupt the functioning of the gastrointestinal tract.You can include milk and herbal teas in your drinking regimen.
- Day 3.Introduce a portion of boiled meat without skin, bones and fat layers.If desired, you can prepare baked or steamed cutlets.Broccoli puree or other boiled vegetables are perfect as a side dish.
- Day 4.To activate the stomach and intestinal motility, prepare viscous porridge for breakfast - oatmeal, barley or corn.It is better not to add salt to the porridge, but you can cook it with milk.You can introduce semolina and rice into your diet after a week.
- Days 5-7.Gradually increase portions and their calorie content to the daily requirement.
- Days 8 – 10.Include a limited amount of heavy food, which is recommended to be served in the morning to allow digestion during the day.In any case, you should refrain from eating foods that are too fatty and high in calories.
The amount of coffee and tea should be limited to 1-2 cups per day.
Recipes
On a skinny diet, you won’t have to indulge yourself with original dishes, but it’s worth taking into account recipes that will make following a low-calorie diet much easier:
- Herbal decoction.Combine a bunch of lemon balm and 1 tbsp.l.green tea.Transfer the raw materials into a kettle and pour 1 liter of water at 90 degrees.Infuse and drink, diluting with warm water.
- Sweet green tea.Combine 1.5 tbsp.l.green tea and 1 tbsp.l.stevia herb.Brew 1 liter of water at 95 degrees, leave for 20 minutes and you can drink.
- Jacket potatoes.Line a baking sheet with paper and place the potatoes, first making cross-shaped cuts to prevent them from bursting.Transfer the baking sheet to the oven for 30 minutes, preheated to 180 degrees.During cooking, potatoes can be sprinkled with water or dill tincture.
- Baked apples.Cover a baking sheet with parchment and lay out the fruits, which are baked in the oven for 10-15 minutes at 180 degrees.Golden apples are most suitable for baking.
On diet days when drinking juices is allowed, you can prepare the following fresh fruit juices:
- Peel 4 oranges and squeeze the juice.Add 100 g of raspberries and cranberries.Blend in a blender, adding 3-4 ice cubes.Leave for 2-3 minutes and drink.
- Peel 2-3 grapefruits and 500 g tangerines.Squeeze juice from citrus fruits, combine, sprinkle with a pinch of cinnamon, mix and drink.
- Peel 4 green apples and 1 pear.Remove the cores, combine and blend in a blender.Add 1 stalk of celery, 3-4 ice cubes and beat again.If necessary, you can add cold water.
Warnings
A lean diet can cause gastrointestinal diseases, including gastritis.So, it is important to follow it under the supervision of a doctor in order to stop losing weight in time.In addition, after such a diet, metabolic disorders, psychological problems and weakened immunity, as well as hair loss and brittle nails, are possible.So, in order to normalize the condition, it is important to get off the diet correctly, as well as take a course of vitamins.
Contraindications
It is strictly not recommended to go on a skinny diet for those who have a normal body mass index and want to lose only a few kilograms.It is also contraindicated for people with any pathologies of the gastrointestinal tract, heart and kidneys, as well as chronic diseases.Nursing mothers, pregnant women and teenagers should benefit from this method of losing weight, since a deficiency of vitamins and beneficial elements will have an extremely negative impact on their health.
So, the skinny diet is a strict low-calorie diet that was developed for people with a body mass index of 35 or more.You should adhere to such a diet only after consultation with a doctor and under his strict supervision in order to minimize its negative impact on the body.