The lean diet was invented by American nutritionists for clinical use in the 1980s.Initially, a strict low-calorie diet was prescribed for those whose body mass index exceeded 35, but later many dieters began to practice it, since it allows you to lose 5-10 kg by burning fat on the hips and waist.
What kind of diet is this?
The lean diet consists of alternating different low-calorie and fasting days.Thanks to the low daily calorie intake, the fat burning process starts.However, for the same reason, you should avoid mental and physical stress and stressful situations during the diet.Outdoor walks and spa treatments are recommended.
Before you start a lean diet, you should be examined in a health center and consult your doctor.In addition, it is recommended to follow it under the supervision of a specialist, because such a diet can cause the aggravation of chronic diseases and the development of new diseases.
If the diet is extremely difficult to tolerate, causes general weakness, dizziness and reduced performance, it is worth switching to a more balanced diet.
Main rules
A thin diet requires compliance with the following rules:
- strictly follow the menu (no snacks of any kind!);
- divide the recommended list of products into 3-4 meals and chew thoroughly to give 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 a slice of lemon or lime;
- The last meal should be taken 3 hours before bedtime, otherwise a late snack can cause the metabolism to slow down, which reduces the effectiveness of the diet;
- The diet also includes freshly squeezed fruit juice on some days, but banana and grape juices should be avoided, as they are high in calories, and pomegranate drinks should also be avoided, as they are harmful to the stomach.
Store 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 the heat treatment of fruits.
Entry into the diet
It takes 3 days.First of all, you should exclude the following foods from your diet:
- confectionery and bakery products;
- fried and fatty foods;
- carbonated and alcoholic beverages.
In nutrition, the emphasis should be placed on plant foods - vegetables, fruits, dried fruits.It is recommended to prepare vegetable salads, diet meat and fish, as well as natural fruit juices and cocktails.
Menu options
The diet varies depending on the duration of the diet.It can be observed for 7-20 days.Of course, you should start with a weekly opportunity to test your skills and evaluate the effectiveness of the diet.
for 7 days
It allows you to lose about 5 kg.The weekly diet looks like this:
- Day 1.Drink 1 liter of milk.Also, it is important to drink your daily amount of water as part of your drinking regime.You can start the morning with a cup of black coffee, but it is recommended to prefer green tea.
- Day 2.Eat 200 g of cottage cheese and drink 800 ml of tomato or citrus juice.It is forbidden to drink any drink that contains bananas, mangoes and grapes.
- Day 3.Drink 1 liter of mineral water without gas.
- Day 4.Bake 4 potatoes without salt or seasoning.Drink 800 ml of fruit juice without sugar.
- Day 5.Eat 5 apples, preferably the green variety.
- Day 6.Eat 200 g of diet meat (chicken breast, beef, turkey) and drink 800 ml of fruit juice.
- Day 7.Drink 1 liter of kefir.
Choose only low-fat fermented milk products as part of your diet.
for 14 days
The result of the two-week diet is promising - minus about 8 kg.Daily diet:
- Day 1.Drink as much green tea as you like throughout the day.
- Day 2.Drink 800 ml of kefir.
- Day 3.Drink as much green tea or mint (melissa) as you like.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 portions.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 restriction.
- Day 8.Drink 1 liter of skimmed milk (skimmed 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 restriction.
- 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 that allows you to lose about 10 kg.You have to start with a 7-day diet, and the menu from day 8 to day 20 looks like this:
- Day 8.Eat reasonable amounts of steamed vegetables, lean meat and dairy products.
- Day 9.Eat 200 g of cottage cheese and drink freshly squeezed fruit juice.With the exception of bananas and grapes, we can also make smoothies from a variety of fruits.
- Day 10.Eat 200 g of lean fish (pollock, lemon fish) or shrimp.Drink fruit 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 diet meat and drink 800 ml of fruit juice.
- Day 14.Drink 1 liter of kefir.
- Day 15.This is a "rest" day when you can step away from the diet.You can eat any healthy food.Preference should be given to porridge, weak meat or fish soups, and salads.
- Day 16.Eat 5 apples.
- Day 17.Eat 200 g of meat and drink 800 ml of fruit 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.
Leaving the diet
It is a mistake to assume that you can immediately return to normal eating after a lean diet.This not only causes the "return" of lost kilograms, but also causes damage to health.The fact is that during the days of the diet, the body breaks away from digesting normal food due to a decrease in the quantity and quality of the digestive enzymes it receives.So you need to gradually "learn" how to eat correctly so as not to cause problems in the stomach and intestines.
When compiling the menu, it should be taken into account that the diet should be dominated by soft foods, which contain a minimum of coarse dietary fiber and fiber.Taking into account this rule, the scheme for exiting the diet is as follows:
- Day 1.Make a light vegetable soup without salt.Consume in 4-5 portions, and portions should be moderate - 200-250 ml each.It is forbidden to add beans and pasta to the soup.
- Day 2.Include steamed vegetables and fried or boiled fish in your diet.Such foods saturate the body with useful substances, but do not interfere with the functioning of the gastrointestinal tract.You can include milk and herbal teas in your drinking regimen.
- Day 3.Place a portion of cooked meat without skin, bone and fat layer.If desired, you can make fried or steamed slices.Broccoli puree or other cooked vegetables are perfect as a side dish.
- Day 4.To activate the stomach and bowel movements, prepare viscous porridge for breakfast - oatmeal, barley or corn.It is better not to add salt to your 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 the portions and their caloric content to the daily requirement.
- 8-10 days.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 too fatty and high-calorie foods.
The amount of coffee and tea should be limited to 1-2 cups per day.
Recipes
In the case of a lean diet, you do not need to indulge yourself with original dishes, but it is worth considering the recipes that make it much easier to follow a low-calorie diet:
- Herbal decoction.Mix a bunch of lemongrass and 1 tbsp.l.green tea.Pour the raw materials into a kettle and pour 1 liter of 90 degree water.Infuse and drink, diluting with warm water.
- Sweet green tea.Mix 1.5 tbsp.l.green tea and 1 tbsp.l.stevia herb.Boil 1 liter of 95-degree water, let it stand for 20 minutes, and you can drink it.
- Jacket potatoes.Line a baking sheet with paper and place the potatoes on it, first cutting them crosswise so they don't split.Transfer the tray to the oven preheated to 180 degrees for 30 minutes.During cooking, the potatoes can be sprinkled with water or dill tincture.
- Baked apple.Cover a tray with baking paper and place the fruits on it, which are baked in the oven at 180 degrees for 10-15 minutes.Golden apples are best suited for baking.
On diet days when fruit juices are allowed, you can make the following fresh fruit juices:
- Peel 4 oranges and squeeze the juice.Add 100 g of raspberries and blueberries.Blend in a blender, add 3-4 ice cubes.Leave it on for 2-3 minutes and drink it.
- Peel 2-3 grapefruits and 500 g of tangerines.Squeeze juice from citrus fruits, mix, sprinkle with a pinch of cinnamon, mix and drink.
- Peel 4 green apples and 1 pear.Remove the seeds, mix and blend.Add 1 stalk of celery, 3-4 ice cubes and beat again.If necessary, we can add cold water.
Warnings
A lean diet can cause gastrointestinal diseases, including gastritis.Therefore, it is important to follow this under the supervision of a doctor to stop weight loss in time.In addition, such a diet can lead to metabolic disorders, psychological problems and weakened immunity, as well as hair loss and brittle nails.So, in order to normalize the condition, it is important to stop the diet correctly, as well as take a vitamin course.
Contraindications
Dieting is strictly not recommended for those with a normal body mass index who only want to lose a few pounds.It is also contraindicated for people suffering from any pathology of the gastrointestinal tract, heart and kidneys, as well as chronic diseases.Nursing mothers, pregnant women and teenagers should benefit from this weight loss method, as the lack of vitamins and beneficial elements will have an extremely negative effect on their health.
So, the skinny diet is a strict low-calorie diet designed for people with a body mass index of 35 or more.Such a diet should be followed only after consultation with a doctor and under his strict supervision in order to minimize its negative impact on the body.