Choose a way to lose weight slowly and safely. We will tell you everything about a gentle diet for weight loss: the basic principles, the allowed foods and the menu of the week.
how to lose weight safely? Many nutritionists believe that a light diet is a great option for weight loss. Principles, contraindications, benefits and menu for a week at home - all the details are in the material.
There are many different weight loss diets, designed for short-term "sprint" races.
A diet for weight loss compared to them is a marathon, it can last more than six months, while the calorie restriction of food is quite severe. Before you start losing weight this way, be sure to contact your doctor and find out if a gentle diet for weight loss is really safe for you.
Gentle diet for weight loss: basic principles and contraindications
The gentle diet is divided into two main phases: the strengthening phase and the regeneration phase.
The intensification phase lasts up to 6 months. During this time, you need to limit your calorie intake to 1800 calories per day. As part of your diet, you focus on foods high in protein. For example, poultry, fish, eggs, low-fat cheese and tofu. Oils and other salad dressings are not excluded from the diet, and carbohydrate intake is limited to 20 grams per day. So, at first, almost every meal will have some amount of meat, mostly without accompaniments or with side dishes in the form of certain vegetables (broccoli, cauliflower and others). other items on the list of permitted foods).
As a second step, you can gradually add fats and carbohydrates, and gradually reduce your protein intake to 70-140 grams per day. The second phase lasts 6–8 weeks. In the first month, up to 45 grams of carbohydrates per day is allowed, and in the second month - up to 90 grams.
Talk to your doctor, you may need to take a multivitamin, potassium, calcium, magnesium or sodium supplement in the early stages to protect against nutrient deficiencies. You also need to monitor your condition, and if it worsens, such as a decrease in performance or the onset of dizziness - you need to immediately move on to the next stage, or repeat or exit the diet. .
Why is a light diet good for you?
A gentle diet is not only good for weight loss. Additional benefits of the gentle diet:
- reduce cholesterol levels by up to 20%;
- normalizes blood sugar;
- lower blood pressure;
- protect against metabolic syndrome.
Unfortunately, even a gentle diet is not an ideal recipe for weight loss. Before you start, be sure to consult a specialist, as the diet has side effects. For example, it can cause nutritional deficiencies in the body.
Inappropriate diet:
- for the elderly;
- for lactating women and pregnant women;
- for people with gallbladder problems;
- for people with eating disorders;
- for patients with chronic diseases.
Light weight loss diet: menu for 1 week
Allowed and Taboo Food
We have outlined some foods that you can eat on a weight loss diet. Detailed list of products allowed to use:
- poultry: skinless chickens, turkeys, geese, ducks;
- meat: lean meat, pork, lamb;
- fish: halibut, cod, catfish, flounder;
- vegetables: green leafy vegetables, broccoli, cabbage, cauliflower, Brussels sprouts, celery, tomatoes, onions, cucumbers, zucchini;
- low-fat dairy products: cheese, low-fat cheese, skim milk;
- eggs and egg whites;
- tofu.
A large amount of fats and carbohydrates are excluded from the menu of a diet. Full list of taboo foods:
- fruit: apple, strawberry, orange, grape, melon, pear, peach;
- starchy vegetables: potatoes, corn, peas;
- cereals: wheat, oats, barley, buckwheat, millet;
- legumes: black beans, lentils, chickpeas, chickpeas, peanuts;
- processed foods: convenience foods, baked goods, chips, fast food, confectionery;
- sweet drinks: juice, sweetened tea, sports drinks, soda;
- sugar and sweeteners: honey, maple syrup, table sugar, molasses, brown sugar;
- fats and oils: olive oil, coconut oil, vegetable oil, salad dressings, butter, margarine;
- formal dairy products: yogurt, full-fat cheese, milk.
You need to eat little by little, small portions, but often. This diet consists of three main meals of the day and a few snacks. So appropriate:
- Egg;
- A slice of grilled meat or fish;
- Cheese stick;
- A slice of low-fat cheese;
- A few stalks of celery;
- A small number of boiled vegetables on the whitelist;
- A tomato.
Do not forget to drink enough water, the daily limit is about 1 and a half to 2 liters, it is best to drink at least a glass half an hour or an hour before a meal, and also drink unsweetened green tea or black tea as a snack. snack to mask possible hunger pangs. A good choice is mineral water or rosehip broth, herbal tea, of course, you don't need to add sugar to these drinks and in principle you need to limit sugar. The best way to cook food is by steaming, boiling, baking, you can use the microwave.
Light diet for safe weight loss: menus and meals you can cook at home
Monday
- Breakfast: scrambled eggs with spinach and tomatoes.
- Lunch: fried cod with steamed broccoli.
- Dinner: Chicken breast with grilled Brussels sprouts.
Tuesday
- Breakfast: tofu with onions, garlic and bell peppers.
- Lunch: grilled chicken with vegetables (no sauce).
- Dinner: Stir-fried pork ribs with asparagus.
Wednesday
- Breakfast: omelette with zucchini, tomatoes and garlic.
- Lunch: grilled cod with boiled cabbage.
- Dinner: lean ground beef salad, mushrooms, garlic, ginger and green onions.
Thursday
- Breakfast: low-fat cheese.
- Lunch: Low-carb turkey with zucchini and tomato noodles.
- Dinner: lemon garlic fried chicken (no garnish).
Friday
- Breakfast: boiled eggs with salt and pepper.
- Lunch: grilled tofu with steamed green beans.
- Dinner: Grilled steak with baked eggplant.
Repeat any day on Saturday and Sunday.
Do not forget about the limitations - for the intensive stage, the main part is made up of proteins, for the second stage their number is reduced due to an increase in the amount of carbohydrates.
Gentle diet recipe
Chicken stew with vegetables
Ingredients: chicken fillet, cauliflower, broccoli, eggs, low-fat sour cream, low-fat cream, sprinkled cheese, garlic, seasonings to taste.
Preparation: if the vegetables are frozen - defrost, if not - rinse in brine, divide into bunches. Cut chicken, mix with vegetables, put in a baking dish, pour sour cream diluted with warm water, put in the oven for 20 minutes, temperature - 180 degrees. Second pour, mix cream with one part cheese, egg, minced garlic or pass through a garlic press, add seasoning, mix it all. We take the chicken with vegetables out of the oven, fill it with freshly prepared filling, distribute the rest of the cheese on top. We put everything back in the oven for another 20 minutes.
Vegetable salad
Ingredients: low-fat cheese, celery stalks, tomatoes, cucumbers, red onions, herbs, lemon juice.
Preparation: wash the vegetables, put in a deep bowl, add chopped low-fat cheese, finely chopped celery stalks, herbs or minced by handAdd lemon juice and mix everything well.
Diet soup with meatballs
Ingredients: turkey, chicken or rabbit fillet, broccoli, cauliflower, carrot, onion, egg, herbs, seasoning to taste.
Preparation: mince meat with onion, add eggs, salt, pepper if desired, mix well and form meatballs. Put the finished product in boiling water, add the broccoli and broccoli, previously divided into bunches (if you buy frozen vegetables do not need to defrost them first), grate the carrots on a blender - it willfor yellow. for broth and seasoning. Cook until cabbage and meatballs are tender, garnish with herbs when serving. You can also add a hard-boiled egg to the soup - half of each plate.
Review of a gentle diet
People who have tried this version of a gentle diet for weight loss say it is quite difficult to stick to - the restrictions are so strong, daily calorie intake may not be enough for those accustomed to being physically active. substances or long walks, fatigue, dizziness may appear - if this happens, the calorie content of the diet will need to be increased and then gradually reduced, observing the state of health and avoiding thefanatic.
Food that's good enough but not too varied is the hardest thing to get people to give up baked goods and sweets and switch to eating vegetables as a side dish. They also recommend not skipping nutritional supplements and reporting feelings of hunger, which may accompany you at first, but you'll most likely get used to the new diet later on.
The removal from the diet, as those who have tried it warn, needs to be very smooth, even after completing the second phase, the foods on the prohibited list must be introduced very carefully. Be careful, without risking all efforts on the basis of weight loss will be wasted. The fact is that the metabolism that takes place over a long period of time that this diet implements will be rebuilt, the body gets used to processing a certain amount of a certain food, so theExcess fat accumulation can be the result of overeating. It is best to switch from this diet to a recommended diet for proper nutrition, in which case the possibility of weight gain is minimized, and there is sufficient strength and energy. .