Many people dreaming of a slender, graceful figure more than once went on various diets for weight loss, but in the end they either fell out of them, or the result turned out to be short-term and the lost pounds returned back, "taking" with them a couple of extra ones.
Thus, getting rid of excess weight is not so easy, especially in the rhythm of modern life, when there is no time either to calculate the daily calorie content or to cook dietary meals. A light diet can serve as a way out of this situation. This method of losing weight owes its name to the ease of its observance: exclusion of painful fasting, unnecessary calorie counting and nutrition at certain hours.
What are the easy weight loss diets?
There are various variations of a light weight loss diet:
- The easiest diet for the lazydoes not involve significant changes in the habitual diet. It consists in drinking 1 glass of still water 30 minutes before each meal, even before a snack, which may consist of drinks (fruit drinks, juices, compotes). Subsequent drinking of water should not be earlier than 2 hours after eating. You cannot drink food during a meal. The method of a light diet for the lazy is aimed at reducing appetite due to the stomach filled with water, therefore the volume of food consumed will be reduced, which will contribute to weight loss. In addition, drinking plenty of fluids will speed up metabolism and cleanse the body of harmful substances.
- Light diet for 3 days for weight loss at homeconsists of using only: 500 g of buckwheat porridge, steamed or boiled in water without salt and oil, 1 liter of 1% kefir and 1 kg of apples(preferably green). The indicated daily amount of food should be divided into 5-6 meals. This method of light diet will allow you to lose weight by 2-3 kilograms in 3 days.
- The 7 Day Light Diet for Weight Lossis also available in different variations. One of the options for a light weight loss diet for 7 days is to replace a full dinner with kefir with bran. Such a dinner is quite satisfying and the feeling of hunger before going to bed will not prevail. For a week on this method of a light diet, you can lose weight by 2-3 kg. The second option for a light weight loss diet for 7 days is a raw food diet. Assumes the use of fresh vegetables and fruits during the day, but their volume should not exceed 2 kg. It is better to follow a raw food diet during the warmer months. During the ripening period of seasonal vegetables and fruits. In a week, you can lose 3-5 extra pounds.
- An easy diet for fast weight loss of the abdomenis to exclude from the diet foods that cause "fermentation" in the intestines. These include beans, whole milk, cabbage, apples, and grapes. You should also refuse products containing soda, hydrogenated fats, sweeteners, carbonated and alcoholic beverages.
How to lose weight on a light diet
For effective weight loss on a light diet, you should strictly follow its main rules.
The basic principles of a light diet are the same for all varieties:
- Complete elimination of prohibited foods from the diet;
- Gradual reduction, and preferably complete elimination of salt from the diet, which interferes with weight loss due to the property of retaining excess fluid in the body, which leads to puffiness;
- Maintain water balance. During the day, you must drink at least 1. 5 liters of clean water.
- Water helps to speed up metabolism, cleanse the body of toxins and toxins, and fat cells filled with water are more actively burned.
- Fractional Ration. You should eat 5-6 times a day. Long breaks between meals are dangerous with the risk of breaking off a light diet and snacking on a prohibited product;
- The serving size should be no more than the palm of your hand;
- The last meal should be at least 3 hours before bedtime;
- Dishes should be boiled, baked, stewed, steamed. Frying is completely excluded;
- You should only eat fresh, high-quality food, no additives or chemicals.
Allowed and Prohibited Products
Easy Home Diet - Allowed Foods:
- Lean meat (rabbit, veal, beef);
- Lean poultry (chicken, turkey);
- Lean fish (hake, pike, pollock);
- Seafood;
- Low-fat dairy and fermented milk products;
- Vegetables and herbs (potatoes - in limited quantities);
- Unsweetened fruits and berries;
- Cereals and cereals;
- Eggs;
- Olive, vegetable oil;
- Lemon juice, soy sauce (as a dressing for dishes);
- Rye, whole grain, dried wheat bread;
- Dried fruits;
- Seeds, nuts;
- Natural honey.
From drinks with a light diet for weight loss, the following are acceptable: green, black, herbal tea, decoctions of berries and herbs, compotes, jelly, fruit drinks without sugar.
Light Diet at Home - Prohibited Foods:
- Fatty meat (pork, lamb);
- Fat bird (duck, goose);
- Fatty fish (trout, salmon, mackerel);
- Fatty dishes, rich meat broths;
- Smoked, pickled, salted foods and dishes;
- Sausages;
- Semi-finished products;
- Fast food;
- Buttery and flaky pastries;
- Sweets and desserts with an abundance of creams;
- Sweet fruits (figs, grapes, bananas, mangoes, melons);
- Salt;
- Spicy, peppery spices and herbs;
- Sauces (mayonnaise, ketchup);
Soda and alcohol should be completely eliminated from drinks during a light weight loss diet.
Menu
Light weight loss diet - menu for the week (breakfast, snack, lunch, afternoon tea, dinner):
Monday:
- Muesli with dried fruits;
- 1 glass of kefir 1%;
- Meatball Soup. 1 slice of rye bread;
- Tomato juice;
- Boiled chicken breast. White cabbage salad.
Tuesday:
- Curd casserole;
- Green apple;
- Broth with croutons. Steamed beef cutlets;
- Soft Boiled Egg;
- Stuffed cabbage rolls with turkey.
Wednesday:
- Buckwheat porridge on the water;
- Berry mousse;
- Green cabbage soup. 2 slices of whole grain bread
- A glass of curdled milk;
- Baked fish with spinach.
Thursday:
- Curd with natural yogurt;
- Carrot smoothie;
- Broccoli cream soup with croutons;
- 2 pieces of hard cheese;
- Boiled turkey fillet. Vegetable stew.
Friday:
- Pumpkin-apple pudding;
- Natural yogurt with dill;
- Cabbage soup. 2 slices of whole grain bread
- Grapefruit;
- Stuffed Peppers with Ground Beef.
Saturday:
- Oatmeal;
- Orange;
- Chicken soup with pieces of poultry meat. 1 slice of toasted bread;
- 1 glass of fermented baked milk;
- Jellied fish.
Sunday:
- Cheesecakes;
- Cucumber & Spinach Smoothie;
- Julienne with chicken and mushrooms;
- A glass of kefir 1%;
- Baked pollock fillet. Greek salad".
It must be remembered that according to the rules of a light diet, the volume of one serving of a dish should not exceed the palm of your hand. According to a light diet for the lazy, 30 minutes before a meal, you need to drink a glass of still water, including before a snack (including vegetable and fruit juices, smoothies, fermented milk drinks).
Recipes
Meatball Soup
Ingredients:
- Beef 200 gr;
- Egg;
- Carrots 1 pc;
- Onions 1 pc;
- Potatoes 2 pcs;
- Vegetable oil 1 tbsp. l . ;
- Greens to taste.
Cooking method:
- Peel the vegetables. Cut the potatoes into cubes, transfer to a saucepan, add water, bring to a boil and simmer for 5 minutes over low heat.
- Finely chop the onion and coarsely grate the carrots. Saute in a frying pan hot with vegetable oil first onion until translucent, then add carrots to it, simmer for 2-3 minutes, stirring occasionally. Send the frying to the soup.
- Add egg to ground beef and stir. Form small round meatballs, toss into soup. Cook over low heat for 20 minutes.
- Garnish the meatball soup with chopped herbs (parsley, dill to taste) before serving.
Add a delicious meatball soup for lunch to your light diet.
Pumpkin & Apple Pudding
Ingredients:
- Pumpkin 150 gr;
- Milk 70 ml;
- Apple 1 pc;
- Decoy 2 tbsp. l . ;
- Sugar 1 tbsp. l . ;
- Egg 1 pc.
Cooking method:
- Peel the pumpkin, cut into a slice, transfer to a saucepan, add milk and boil until half cooked.
- Peel and core the apple, grate, add to the pumpkin and cook until tender.
- Grind the prepared porridge in a blender, add sugar, egg yolk, semolina, mix.
- Beat the egg white in a mixer until foam forms, add to the dough.
- Grease a baking dish with butter (butter or vegetable), put the dough in it and send to bake in an oven preheated to 180 degrees for 10-15 minutes.
Pumpkin-apple pudding is recommended for breakfast during a light diet.
Berry mousse
Ingredients:
- Raspberry 150 gr;
- Currant 150 gr;
- Sugar 2 tbspl . ;
- Egg white 1 pc.
Cooking method:
- Rinse and dry the berries.
- Mix them with sugar, crushing a little with a spoon so that the sugar dissolves in the juice.
- Strain the berries through a sieve, leaving their juice.
- Beat the whites on a mixer until frothy.
- Add berry juice to the whipped egg white, beat again until smooth.
- Transfer the mousse to glasses, garnish with fresh mint leaves before serving to taste.
Vitamin Berry Mousse is a great snack on a light diet.
Stuffed cabbage rolls with turkey
Ingredients:
- Peking cabbage 12-15 leaves;
- Turkey 300 gr;
- Tomatoes 2-3 pcs;
- Carrots 1 pc;
- Onions 1 pc;
- Bell pepper 1 pc;
- Tomato paste 1 tbsp;
- 1 egg;
- Water 150 ml;
- Greens to taste.
Cooking method:
- Separate the leaves from the head of Peking cabbage, cover them with water. Bring to a boil, boil for 2 minutes until softened. Remove, rinse with cold water, transfer to a colander to glass excess liquid.
- Prepare the minced turkey by chopping the meat in a meat grinder, add the egg and chopped greens to the minced meat.
- Peel the onions and carrots, remove the seeds from the pepper. Cut onion and pepper into small cubes, grate carrots on a coarse grater.
- Add vegetables to minced meat, mix thoroughly.
- Cut off the dense part at the base of the cabbage leaves, put a small amount of minced meat on each and roll in the usual way for stuffed cabbage. Place cabbage rolls in a baking sheet.
- Pour boiling water over the tomatoes, remove the skin, chop. Pour water over them, add tomato paste and chopped herbs, mix.
- Pour cabbage rolls with sauce, send them to preheated to 180 degrees and bake for 40-45 minutes.
Stuffed cabbage with turkey is a hearty and tasty dish that can be included in the menu of your light diet.
Jellied Fish
Ingredients:
- Sturgeon fillet 1 kg;
- Gelatin 45 gr;
- Carrots 1 pc;
- Quail eggs 4 pcs;
- Parsley 2 sprigs.
Cooking method:
- Rinse the fish fillet, cut into small pieces.
- Cover a baking sheet with parchment paper, place the fish fillets on it, skin side down. Bake in an oven preheated to 180 degrees for 1 hour.
- Divide the indicated amount of gelatin into 2 servings. Pour 1 portion with water at room temperature, leave to swell for 10 minutes. Add 2 cups of water to the second portion, bring to a boil, remove from heat.
- Combine both portions of gelatin, stir thoroughly, strain through cheesecloth.
- Boil carrots and eggs until tender. Peel the carrots, cut into slices. Peel the eggs, cut them into halves.
- Put cooked pieces of fish into a mold, pour part of the broth with gelatin, send to freeze in the refrigerator for several hours.
- Remove the aspic, garnish with carrots, eggs, parsley sprigs, pour in the rest of the broth with gelatin and send it back to the refrigerator until it solidifies.
Have a "belly feast" and eat jellied fish while on a light diet.
How much weight can you lose
On the lightest diet for the lazy, you can lose 2-3 kilograms in a couple of weeks, while not denying yourself your favorite delicacies. On a light diet, designed for three days, you can effectively lose a couple of kilograms and cleanse the body of toxins and toxins. A light diet for 7 days at home, in both options (raw food diet and replacing a full dinner with kefir with bran) will get rid of 4-5 kg.
In order to maintain the achieved weight loss result, you need the right way out. It consists in continuing to eat according to the principles of a light diet, however, the portion size can be gradually increased. To prevent excess weight gain in the future, it is recommended to continue to use the main rule of a light diet for the lazy - drink a glass of still water half an hour before meals, which will dull appetite and achieve early saturation in small portions, due to the filling of the stomach with water.