Choose a gradual and safe way to lose weight. We will tell you everything about a gentle diet for weight loss: the basic principles, foods and menus allowed for a week.
How to Lose Weight Safely? Many nutritionists believe that a gentle diet is the best 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, "sprint" races.
The most economical diet to lose weight compared to them is the marathon, it can last more than six months, while the calorie restriction of food is quite serious. Before you start losing weight this way, be sure to contact your doctor and find out if it is really safe for you to eat on a gentle diet system to lose weight.
Snacks for weight loss: basic principles and contraindications
Snacks are divided into two main phases: the intensive phase and the re -phase.
The intensive phase lasts up to 6 months. So far, you need to limit your calorie intake to 1800 calories per day. As part of your diet, you focus on protein -rich foods. For example, chicken, fish, eggs, low -fat cheese, and tofu. Oils and other salad dressings are not included in the diet menu, and carbohydrates are limited to 20 grams a day. Therefore, initially, almost every dish contains a certain amount of meat, mostly without side dishes or side dishes in the form of certain vegetables (broccoli, cauliflower and others from the list of allowed foods).
In the second step, you can slowly add fats and carbohydrates, and gradually reduce the amount of protein to 70-140 grams per day. The second phase lasts for 6-8 weeks. In the first month, up to 45 grams of carbohydrates per day are 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 first phase to protect your body from nutrient deficiencies. You also need to monitor your condition, and if the condition deteriorates, for example, decreased performance or dizziness begins - you need to immediately go to the next phase, or, respectively, repeat, or get out of the diet.
Why is a gentle diet good for you?
Snacks are not only good for weight loss. Additional benefits of a gentle diet:
- lower cholesterol levels by up to 20%;
- normalization of blood sugar levels;
- lower blood pressure;
- protection from metabolic syndrome.
Unfortunately, even a gentle diet is not an ideal recipe for weight loss. Before starting, be sure to consult a specialist, because diet has side effects. For example, it can cause a lack of nutrients in the body.
Inappropriate diet:
- for the elderly;
- for lactating and pregnant women;
- for those with gallbladder problems;
- for people with eating disorders;
- for patients with chronic diseases.
Snacks for weight loss: menu for a week
Permitted foods and taboos
We have outlined some of the foods you can eat in a weight loss diet. Detailed list of allowed products:
- poultry: skinless chickens, turkeys, geese, ducks;
- meat: lean meat, pork, goat;
- fish: batter, cod, catfish, halibut;
- vegetables: leafy vegetables, broccoli, cabbage, cauliflower, Brussels sprouts, celery, tomatoes, onions, cucumbers, zucchini;
- low -fat dairy products: cottage cheese, low -fat cheese, skim milk;
- eggs and egg whites;
- tauhu.
A large number of fats and carbohydrates are excluded from the menu of better foods. Full list of taboo foods:
- fruits: apples, berries, oranges, grapes, melons, pears, peaches;
- starchy vegetables: potatoes, corn, peas;
- cereals: wheat, oats, barley, soba, millet;
- legumes: black beans, lentils, beans, peas, peanuts;
- processed foods: comfort foods, baked goods, potato chips, fast foods, sweets;
- sweet drinks: juice, sweet tea, sports drinks, soda;
- sugars and sweeteners: honey, maple syrup, table sugar, molasses, brown sugar;
- fats and oils: olive oil, coconut oil, vegetable oil, salad dressings, butter, margarine;
- full dairy products: yogurt, fat cheese, milk.
You need to eat little by little, in small portions, but often. This meal has three main meals a day and several snacks. Very suitable such as:
- Eggs;
- A piece of grilled meat or fish;
- Cottage cheese;
- A slice of low -fat cheese;
- A few stalks of celery;
- A number of boiled vegetables from the allowed list;
- Tomato.
Do not forget to drink enough water, the daily norm is about one and a half to two liters, it is better to drink at least a glass half an hour or an hour before meals, and also drink green or black tea without sugar as a snack to drown the possibility of hunger. A good choice is mineral water or rosehip broth, herbal tea, of course, you do not need to add sugar to this drink and, basically, you should refrain from sugar. The best way to cook food is to steam, boil, bake, you can use the microwave.
Snacks for safe weight loss: menus and foods you can cook at home
Monday
- Breakfast: scrambled eggs with spinach and tomatoes.
- Lunch: fried cod with steamed broccoli.
- Dinner: chicken breast with Brussels sprouts.
Tuesday
- Breakfast: tofu with onions, garlic and peppers.
- Lunch: grilled chicken with vegetable side dishes (without dressing).
- Dinner: pork with fried asparagus.
Wednesday
- Breakfast: omelet with zucchini, tomatoes and garlic.
- Lunch: grilled cod with boiled cabbage.
- Dinner: lean beef salad, mushrooms, garlic, ginger and green onions.
Thursday
- Breakfast: low -fat cottage cheese.
- Lunch: Low -carb turkey meatballs with zucchini and tomato noodles.
- Dinner: fried chicken with garlic and lemon (without garnish).
Friday
- Breakfast: boiled eggs with salt and pepper.
- Lunch: roasted tofu with steamed green beans.
- Dinner: grilled steak with oven fried eggplant.
Repeat any day on Saturday and Sunday.
Do not forget about the limitations - for the intensive phase, the main part consists of protein, for the latter, the amount is reduced due to an increase in the amount of carbohydrates.
Gentle diet recipes
Chicken casserole with vegetables
Ingredients: chicken fillet, cauliflower, broccoli, eggs, low-fat sour cream, low-fat cream, cheese to sprinkle, garlic, spices to taste.
Preparation: if the vegetables are frozen - thawing, if not - rinse with salted water, divide into inflorescences. Cut the chicken, mix with vegetables in a baking dish, fill with sour cream diluted with warm water, put in the oven for 20 minutes, temperature - 180 degrees. For the second pouring, mix the cream with a portion of cheese, eggs, finely chopped garlic or passed through a garlic press, add spices, mix everything until well blended. We removed the chicken with the vegetables from the oven, filled it with freshly cooked filling, spread the rest of the cheese on top. We returned everything to the oven for another 20 minutes.
Vegetable salad
Ingredients: low-fat cheese, celery stalks, tomatoes, cucumbers, onions, herbs, lemon juice.
Preparation: wash the vegetables, cut into deep bowls, send finely chopped low-fat cheese, chopped celery stalks, herbs, or finely chop with your hands. Add the lemon juice and mix everything well.
Diet soup with meatballs
Ingredients: turkey, chicken or rabbit, broccoli, cauliflower, carrots, onions, eggs, herbs, spices to taste.
Preparation: mince the meat with onions, add eggs, salt, pepper if desired, mix and form meatballs. Put the finished meat products in boiling water, add broccoli and cauliflower to them, previously divided into inflorescences (if you buy frozen vegetables, you do not need to thaw them first), grated carrots on a fine grater - it will give a golden coloruntil the broth, spices to taste. Cook until cabbage and meatballs are ready, garnish with ingredients while serving. You can also add boiled eggs to the soup - half on each plate.
Reviews on a gentle diet
Those who have tried this light diet to lose weight say that it is quite difficult to follow - the restrictions are strong, the daily calorie count may not be enough for those who are accustomed to physical activity or walking, fatigue, dizziness may appear - if this happens, contentcalories in the diet should be increased and then gradually reduced, observing the state of health and avoiding fanaticism.
The food you can eat is quite tasty, but not too varied, the hardest thing for people is to hand out fuel and sweets and switch to vegetables as a side dish. They also recommend not ignoring supplements and reporting hunger pangs, which may accompany you at first, but most likely you will get used to the new diet.
Exit from the diet, as reminded by those who have tried, should be very smooth, even after the second phase is completed, foods from the prohibited list should be introduced very carefully, otherwise there is a risk that all basic weight loss efforts will be in vain. . The fact is that the metabolism for a long time, which is required by this diet, is rebuilt, the body is accustomed to processing a certain number of foods, therefore, the accumulation of excess fat can be a result of overeating. It is best to switch from this diet to a diet made in accordance with the recommendations for proper nutrition, where the chances of weight gain are minimal, and there will be enough strength and energy.