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Diet

Finally, the myth is destroyed that the diet of hard food restrictions.Effective for weight loss, modern nutritionists tend to take into account the food system that does not cause discomfort and can be easily matched.Products used to prepare the diets are always found in the nearest store or even in their own refrigerator.The simple diet is 3-7 days.During this period, you can become easier to 3-9 kg, preserving good mood and momentum.

Simple diet to lose weight

Tips for effective weight loss

"No" soda drinks!

It has been scientifically proven that the daily use of sweet carbonated drinks and packaged juices will increase the chances of increasing their weight by 65%.Products with "diet" are also prohibited as it is only a marketing trick.In addition, the sucrose -sucrice used in food drinks, appetite and overdose are provoked.In order to go painlessly from soda to clean water, you can first add the last mint leaves, a slice of lemon or a slice of cucumber.

Attention to details.

Large supermarkets have food for the human eye in the most noteworthy foods, flavored with sugar, trans fats and salt.It is attracted not only by color packaging, but also with the promise of rapid saturation.To avoid temptations and related weight gain, the shelves in the sight line better bypass.In the same principle, the order in the refrigerator must be organized: first and foremost, the gaze should fall for healthy foods, ie fruits and vegetables.

In any situation ... we will wash our teeth.

A toothbrush is a simple and effective method of making and making your diet more efficient.What is rinsing about the mouth?Scientists respond: a sign of the body from the end of the food abstitute process.The toothbrush has a colossal psychological and physiological effect on the body by helping to stop the desire to chew.

The simplest diet

The easiest way to lose weight is to get rid of bad food habit.Every day, you can only achieve fascinating results by preference to healthy foods.Many other rules are recommended for compliance:

  1. Eat until 6pm.Everything that then enters the body is automatically deposited in the form of fat reserves.
  2. Organize four former food.If food is often prepared in small portions, it is much easier for the body to cope with digestion and assimilation of nutrients.The optimum break between meal is 3-3.5 hours.
  3. Sit down at the table, only with hunger.At the same time, it is wrong to rely on the food as soon as the stomach responds with buzz.You may be sad thirst.And in this case, it is enough to drink a glass of water.
  4. Don't overdo it.With a feeling of saturation, it is better to be placed on a plate, even if the dose looks small.
  5. Prepare food in a useful way.This means baking products in vegetables or butter is forbidden.The coating, vaccination, steaming help maintain the beneficial properties of the products.
  6. Normalize the drinking method.Drink at least 1.5 liters of clean water daily.

It is recommended to exclude all cereals for painless weight loss of the diet, except for oats, buckwheat and pearl barley.Banana and grapes are banned.Products that stimulate alcohol and appetite (above all these are sharp food) should be forgotten.

Remote weight loss mode

The duration and diet of the diet are determined independently.The opportunities recommended for breakfast, lunch and dinner are considered as a basis.All you have to do is choose the optimum choice and start losing weight.

Morning:

  • Apple, Mugley or oatmeal with fresh berries.Coffee with minimal amounts of sugar.
  • Apples, fruit mixture (banana during the ban), adding several spoons, low fat sour products, Linden or chamomile tea.
  • An apple with a low greasy curd, with the addition of fruit (except banana) and lemon juice.

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

First food

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

Second food

  • steamed fish;
  • Low fatty meat;
  • Cooked egg.

Shrimp

  • Steamed carrot with garlic and lemon juice;
  • vegetable stew;
  • Steamed broccoli lemon juice.

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

Afternoon snack:

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

One hour later you should drink a glass of clean water.

Dinner:

  • a kiwi or orange;
  • A glass of low greasy kefir.

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

There is no particular way from the program as the diet does not apply to the power of hard restrictions.On the contrary, following the specified system, love can deliver useful foods to all harm.Not only the figure, but also the body as a whole will benefit.

Easy effective program

It is not necessary to eat strictly on time and calculate calories.It is enough to use 2 liters of clean water a day and keep two menu items - regular and unloading.Weight loss occurs in the diet due to lack of carbohydrates, while fatty foods and salty foods remain.Ketchup and mayonnaise are categorically contraindicated.

Ordinary Daily Menu:

  • Breakfast: soft cooked eggs (2 pieces), cucumbers and celery salad.
  • Lunch: fried chicken leg without skin, a slice of ham, cabbage salad.
  • Snack: a slice of cheese, a handful of nuts.
  • Dinner: stew (200 g), fried egg with tomatoes.
  • Before going to bed: kefir, moderate moderate cottage cheese.

Railless Day Menu:

  • Breakfast: roast chicken, rice, fruit and vegetable cocktail.
  • Lunch: pasta with cheese, vegetable mixture, juice.
  • Dinner: buckwheat, cooked fish, yogurt.
  • Before bedtime: orange, low greasy curd.

The days have to alternate.You can drop at least 3 kg in a week.If necessary, the program can be used for one month.There is no particular way out of the diet because it is varied and balanced.

1600 kcal diet daily

The diet has been developed, taking into account the daily needs of the body in the nutrients.It is secret that it strictly adheres to the balance of food and energy consumed.In this case, the weight decreases quickly and naturally due to the cleansing of the body.

The 1600 kcal dietary menu contains the required amount of carbohydrates, fat and vitamins that promote exercise and maintenance.

Allowed for use:

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

The exception applies to the following:

  • flour;
  • fat;
  • sweet.

Top-3 Simple Diet

Protein

The use of protein -rich foods contributes to the rapid saturation and restoration of forces.Carbohydrate products and fats containing fats are excluded that the body begins to spend its own energy reserves.

The benefits of methodology are obvious:

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

Disadvantages are available:

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

Rules

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

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

The following products are allowed:

  • Low fatty fish;
  • lean meat without skin;
  • seafood;
  • SETTING;
  • egg whites;
  • Low fatty dairy products;
  • dandruff wheat bread;
  • cereals;
  • fruits;
  • vegetables.

During the ban:

  • semi -developed products;
  • conserve;
  • bakery;
  • sweetness;
  • fatty dairy products;
  • sugar and substitutes;
  • Vegetables with starch content;
  • Packaged fruit juices, carbonated drinks.

The food can be cooked, baked, roasted.Baking is forbidden.The ban is used to use vegetable oil, sauces and mayonnaise.

Before you sit down for a simple protein diet, you should prepare the body.A few days before starting, we recommend that you clean food with too high.The ideal food is Detox-Sup.

Exit

Depending on the correct mode, the weight gain does not occur after losing weight.The new products should be introduced carefully, do not forget the size of the portions.Welcome to a significant restriction of sweet and flour.The diet should be rich in dairy products, cereals, vegetables and fruits, low fatty meat.

Contraindications

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

Buckwheat

The buckwheat diet is simple and effective.Can last for 3 or 7 days.On average, you can lose about 6 kg in one week.The visible weight loss, along with the diet, is combined with improvement in appearance and well -being.Buckwheat contains large amounts of minerals and vitamins that have a beneficial effect on the body:

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

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

Rules

  1. The buckwheat is made without salt.Oil use is prohibited.
  2. The last meal should not happen later in the evening.
  3. The rate of liquid is 1.5 liters daily (water and tea are here).
  4. At the end of the course, the usual products can be introduced into the diet by slightly reducing doses and leaning on fatty foods.

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

Menu for 3 days

The classic three -day buckwheat is the use of oats and means nothing more.As the hunger overcomes, buckwheat must eat.Extremely clean water is acceptable.The diet is simple and economical, but it can be too rare, especially for those who do not consider buckwheat's favorite food.Especially for such people, a light diet has been developed, including modest additives.

Exit

For three days, leave a simple diet, continue to consume buckwheat, and gradually introduce meat, legumes, fish.

It should be released more closely from the seven -day system.Do not rely on harmful food next week.The cooked egg or curds are preferred for breakfast, and during the day, eat a beetroot or light soup, dinner vegetable stew and a piece of cooked fish.The last meal-2.5-3 hours before bedtime.You can drink a natural yogurt before going to bed.

Contraindications

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

Oatmeal

The diet without unwanted health consequences, the administration of simple and exotic products without oatmeal.It positively affects the figure and well -being and heals the whole body.

The oat composition is a fiber that is used to clean the body.It is also a multivitamin complex that increases immunity and improves the endocrine system.Oatmeal fights with bad cholesterol, restores the intestinal microflora and provokes metabolic processes.This leads to weight loss.

Oatmeal porridge mode:

  • different;
  • does not require hard restrictions;
  • provides body nutrients;
  • Suitable for people with the pathology of the gastric intestine tract.

Three -day diet

This is called unloading.In 3 days, the body's balance is restored and is cleaned from toxins and toxins.The diet is tolerated, despite the poor menu, very simple.For breakfast, lunch and dinner, you can eat oatmeal in any form - porridge, flakes, home cooking.Drink tea and water from the liquid.

For seven days

First

  • Breakfast: a part of oatmeal, a glass of lean milk, a handful of raisins.
  • Snack: Cranberries, currants and raspberries.
  • Lunch: ovsyanka, banana, yogurt.
  • Snack: Some of the raw vegetables.
  • Dinner: steamed chicken breast (100 g), green salad, a part of oatmeal, kefir.

Second

  • Breakfast: a part of porridge, sour drink, a slice of cheese, a teaspoon of linseed.
  • Snack: part of the oatmeal, a handful of dried peach, compote.
  • Lunch: a mixture of cooked fish (100 g), carrots and cabbage, a slice of whole grain bread, tea.
  • Snack: Apple.
  • Dinner: steamed chicken, oatmeal, orange freesh.

Third

  • Breakfast: oatmeal, juice from apples and carrots.
  • Snack: a portion of curd with low fat content, pattern.
  • Lunch: Chicken breast with vegetables, a slice of cheese, oatmeal, milk.
  • Snack: Kiwi.
  • Dinner: chicken leg, oatmeal with grated cheese, spinach and cucumber salad.

The fourth day repeats the first, fifth - the second, the sixth - the third.Day 7 provides such foods:

  • 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 vegetable oil.
  • Snack: cottage cheese and tea.
  • Dinner: oatmeal with plums, sour drink.

Exit

One week after the weight loss program, you must remain a diet.Food - light, portions - modest.The amount of sugar and salt remains limited.Fatty foods and spicy foods are not recommended.You need to consume more fruits and vegetables, and show the soup with a series of broth.The flour is only allowed at week 2 (formerly ringing cookies).If you feel hunger, drink sour, medium % fatty drinks.

Contraindications

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

The ways of lazy

The name of such a diet is completely justified: they do not have complex rules and overseas foods.At the same time, the effect of weight loss is impressive.

On the water

Mode is one of the most effective and simplest for weight loss.After a week, it can become easier to 3-5 kg, especially without tension.The conditions for diet are simple:

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

Water should not drink water in a punch, but in small sips as if it were a joy.

It is allowed to eat in the usual way, slightly reducing the portions and except for sweets and flour.You can use a special menu that has a chance to improve results:

  • Breakfast: boiled eggs, slice of rye bread, fruit cutting.
  • Lunch: steamed chicken fillet, vegetable salad, slice of whole grain bread.
  • Dinner: fried fish, macarons, hard wheat varieties, vegetable salad with low greasy yogurt, apple.

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

Special exit from diet is not required due to lack of restrictions on hard food.The most important thing is to gradually reduce the amount of water consumed and bring it to the usual standards.Mode is very useful for the body that determines its benefits:

  1. Water removes toxins and toxins from the body, stimulates metabolism, refreshes physiological fluids.
  2. Water, drops before meals, promotes the release of stomach, which most affects the digestion of food.
  3. Thanks to the water, the body gets used to smaller food rations.
  4. The water is drunk before meals, the water significantly accelerates metabolism.Fat simply has no chance to postpone problem areas.

The contraindication of diet is minimal:

  • kidney pathologies;
  • violations in the digestive tract;
  • Liver problems.

On apple vinegar

It does not distinguish the simplicity of implementation for no reason: adherence to the need to change the usual lifestyle.In terms of efficiency, the weight loss of vinegar is compared in the gym and intensively training with strict fasting days.The restrictions are minimal: the rejection of harmful foods, ie fatty, fried and alcohols.You can keep your weight loss for at least 3 days at vinegar, regardless of adjustment of your diet.

As such, the vinegar diet does not exist.During this, you need to understand the incorporation of the natural cider into the diet, 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;
  • It accelerates the digestion of the food.

He doesn't do it without a "degy spoon".Apple cider vinegar is acid, weight loss, which is strictly prohibited from the stomach tract and the digestive tract.

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

You can use vinegar from the store to lose weight, but it is better to cook it with your own hands.Simple products - water and sugar - should be cooked.

Recipe

  1. The washed and finely chopped apples are placed in enamel dishes and poured with hot water (60 degrees).The water should cover the apple by 4 cm.
  2. Add sugar (100 g / 1 kg of apples).
  3. The tank is placed in a warm place for a few weeks, mixing the apple thoroughly twice a day.
  4. After the deadline, the apple is filtered.The infusion is poured into glass bottles and left in a warm place for 2 weeks for fermentation.
  5. The finished apple vinegar is stored in a dark cool place.The bottles should be clogged tightly.

The system includes using one of the recommended options for using vinegar:

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

Recipes of simple food

Detoxifying

Ingredients:

  • rugula (package);
  • broccoli (3 heads);
  • Tsukini (quarter);
  • onions (half);
  • ginger root (piece);
  • garlic cloves;
  • Olive oil (tablespoon);
  • Half lemon juice;
  • non -carbonated mineral water (2 cups);
  • Black pepper;
  • Salt Sea.

Preparation:

  1. Bake the onions and garlic in a deep pan (until a pleasant aroma appears).
  2. After a few minutes, add broccoli, chopped ginger and tsukkin.
  3. After 3 minutes, add water and cover with lid.Roasted on low heat for up to 7 minutes.
  4. Place the mixture in a mixing bowl.Add a fried salad, pepper, salt and pour the lemon juice into it.
  5. Beat 3 minutes at an average speed.
  6. Serve at the table.

Chicken film with vegetables

Ingredients:

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

Preparation:

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

Fish with vegetables

Ingredients:

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

Preparation:

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

Salad to lose weight

Ingredients:

  • Fresh cucumbers;
  • Fresh tomatoes;
  • Bulgarian pepper red;
  • a lot of green onions and fried salads are excellent;
  • lemon juice;
  • Olive oil.

Preparation:

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

Oatmeal cookies

Ingredients:

  • 3 bananas;
  • a glass of oatmeal;
  • 50 grams of low greasy butter;
  • spoon honey.

Preparation:

  1. Peel and cut the banana into small pieces.Turn mashed potatoes using the blender.
  2. Grind a half glass of flakes in a blender on a little crumbs.Pour the puree from the banana.Add whole flakes.
  3. Pour the melted butter, add honey.Mix.
  4. Make small balls, add your palms and put it on a parchment.
  5. Bake in the oven at 180 degrees for half an hour.

With kefir kiwi

Ingredients:

  • a glass of low -functioning, sour mammary drink;
  • 2 kiwi;
  • 40 grams of bran;
  • spoon honey.

Preparation:

  1. Cut the kiwi and cut it into small cubes.Place the third on the bottom of the glass.
  2. Place SOUR -MILK on KIWI.Add Bran.
  3. Place a layer of kiwi again.Kefir adds the 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 do simple exercises daily:

  1. Preparing the abdomen.
  2. Compression of the buttocks.
  3. Walk up the stairs.
  4. Squat.

For the same purposes, the "attacks" are good: "standing on the floor" (shoulder width of the legs) with one leg.The active foot is bent in the knee.The second foot should touch the floor.After you have to return to your original position.Repeat with the other leg.It should be done 20 times each day every day.

A good effect demonstrates "bicycle" practice.You have to lie on the floor, place your hand next to the body, lift your feet over the abdomen, leaning slightly to your knees.Perform the pedals in the air about 20-30 times.

A good effect can be achieved with a traditional hoop.It helps to burn fat deposits and accelerate your metabolism.Screw it for at least 15 minutes daily.In this case, the practice must be continuous.If the ring has fallen, the countdown must be restarted.

There are many 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 prior examination, can be unpleasant consequences of the digestive system and oral cavity.It is better to choose a diet tested in the diet: buckwheat, protein, fruit-green.In addition to losing weight, they promote the normalization of the work of the stomach tract and do not choose the energy without which it is impossible to resist a single diet.

In order for a simple weight loss program to show the best result, you need to prepare your body.To this end, I suggest that you have a fast day the day before.Eat detoxification and kefir.And you don't have to contact your diet exit, even if they are simple.The thing is, after a certain abstinence, it is very difficult to return to the usual menu without reacting to the stomach cramps.