An effective diet for losing weight at home. The Roller Coaster Diet

When choosing a diet for themselves, each person pursues a specific goal: some want to quickly lose a couple of kilograms before an important event, others want to get rid of the hated belly, and others want to radically change their weight, securing the result once and for all. This article discusses the most effective diets for weight loss , which will appeal to everyone.

The Roller Coaster Diet

This nutrition system was developed by Martin Katan (American psychologist) based on an incredible discovery:

A few days after starting the diet, the body gets used to the new diet. The reduced amount of calories becomes enough and the weight stops coming off. This moment is called the “plateau”.

“Roller coaster” is rightfully the most effective diet for losing weight.

So that the number on the scale brings joy long time, you must adhere to the following routine:

First 3 days:

• The calorie content of the daily diet should not cross the line of 600 kcal. Meal times are not controlled; the main rule is not to go beyond the calorie limit. With this diet, the body loses fats and fluids.

On days 4, 5 and 6:

• The calorie content of the diet reaches 900 kcal. This amount is quite enough for normal life, but the weight will continue to go away.

Day 7 - final.

• The calorie content of the diet does not exceed 1200 kcal.

At the end of the seven-day “shake-up” of the body, you can switch to. If the weight stops decreasing again, we return to the “roller coaster”.

This approach will allow you to reset required quantity kilogram without changing the basic diet and without causing additional stress to the body.

Effective diets for quick weight loss

Along with the safest express diets that allow you to quickly prepare your figure for an important event, there are also those that should not be abused. But occasionally you can still resort to their help.

Kefir diet: lose weight in 72 hours

The main product present throughout the kefir diet is kefir. Weight is lost thanks to a strict diet at intervals of 2 hours.

Sample menu for the kefir diet:

1. Every day starts with a cup of weak green tea. And no sugar!
2. After 2 hours, you can enjoy grated carrots, lightly seasoned with olive oil.
3. After another 2 hours - an apple and 1 glass of low-fat kefir.
4. For lunch, 100-150 g of boiled beef, chicken or turkey is suitable. Poultry meat is skinned!
5. One unsweetened apple.
6. Prunes.
7. A glass of kefir is provided for dinner.

Top Model Diet

One of the most dangerous and difficult diets, since you are allowed to eat only one boiled egg and 400 grams of low-fat cottage cheese per day.

The diet of top models helps you get rid of 5 kilograms in just 3 days. But you cannot stick to the diet for longer than the allotted period and carry out more than 1 procedure per month.

Fresh juice diet

Another very effective, but very difficult express diet, which can be resorted to only in the most extreme situation.

For 3 days, you are allowed to drink only freshly squeezed citrus juices: orange, grapefruit, lemon. Also recommended a large number of clean water.

Benefits: you can lose up to 4 kg in a few days! Disadvantage: this diet is very difficult to maintain.

Important!!! When resorting to express diets, do not forget about their harm to the body. For emergency weight loss to bring only benefits, it is important to adhere toseveral golden rules and understand the physiological principle of such diets.

Effective diets for weight loss by body type

Every woman has her own body type. There are several body types: pear, hourglass", "apple", "triangle" and "rectangle". Sometimes it is the physical characteristics of the body that create a lot of problems with choosing an effective diet.

Thus, the “apple” figure type is characterized by fat deposition in the sides and abdomen, people with the “pear” type suffer from voluminous hips, and “rectangles” have no waist. How to lose weight in a problem area?

How to overcome a protruding belly

The most effective diet for losing weight in the abdomen and sides is a fasting diet. It is often used after childbirth, since women tend to acquire an “apple” figure after having children.

Curious! The most notable owner of the apple body type is singer Eva Polna.

Girls with an apple figure are especially prone to fullness in the abdominal area, have slender legs and graceful shoulders. To get rid of the belly and unwanted sides they need: proper nutrition, constant physical exercise, healthy image life.

You need to start getting rid of fat in the problem area by cleansing the body. Does this task perfectly green tea and ginger root.

Then you should add to your diet:

• fiber (legumes, bran and root vegetables);
• fruits;
• nuts;
• fish.

You will have to exclude from the diet:

• fried foods;
• animal fats;
• smoked meat;
• White bread;
• bananas;
• canned vegetables.

How to get rid of thigh fat

A diet designed for people with a pear body type includes the following foods:

• cottage cheese and any dairy products;
• rice, preferably dark;
• greenery;
• tomatoes;
• sea ​​fish.

Prohibited:

• potatoes and any starchy foods;
• carbonated drinks;
• pasta;
• animal fats.

Curious! Jennifer has a pear body type Lopez.

Diet for acquiring feminine curves

Women who do not have curves at the waist (rectangle body type) need to build a diet on the following products:

• protein products;
• vegetables and fruits;
• lean meat;
• green tea.

You will have to exclude:

• sweets, baked goods;
• alcohol;
• potato.

Hourglass figure: rational weight loss

Women with a sandy figure tend to have an even distribution of weight and fat. Therefore, a more gentle diet is selected for them.

The diet should contain:

• protein (any meat and eggs);
• green vegetables (asparagus);
• fresh juices.

It is necessary to exclude:

• sweets;
• dried fruits;
• bananas.

The most effective diets for a week

Among all the diets, the most relevant are the weekly diets. This is a fairly quick weight loss, accompanied by a gentle diet and causing minimal harm to the body.

The weekly diet is an effective diet based on a gradual or sharp reduction in the daily calorie intake and a sharp change in the usual diet.

Among the most popular weekly diets are the following:

Buckwheat diet - minus 1.5 kg per day

An important principle of this is based on the method of preparing buckwheat. It is allowed to steam, as a rule, overnight.

1. On a protein diet, you need to eat every 3 hours.
2. Breakfast a quarter of an hour after waking up.
3. Dinner is allowed 2 hours before bedtime.
4. To improve the effect, it is important to exercise.

Losing weight at home! Secrets of success

Creating a competent diet for weight loss on your own, without resorting to the help of specialists, is not so difficult.

It is necessary to adhere to the basic rules on which any diet is built:

• The golden rule of diets is complete abstinence. fried foods, as well as simple carbohydrates represented by bakery and bakery products, sugar.
• The next rule is to reduce the total calorie content of the daily diet. However, without consulting with specialists, it is recommended to reduce calories gradually so as not to cause significant harm to the body.
• And we must not forget that continuing the diet for more than 2 weeks in a row can have a negative impact on health. Weight loss will stop as the body gets used to the new diet.

Equally important is the competent selection of combined products:

Effective diets for losing weight at home:

• One of the most effective home diets is protein-carbohydrate , bringing minimal stress to the body. It lasts no more than 3 days, and with its help you can lose more than 5 kilograms.
• No less effective in reducing excess weight and fasting days , which are especially popular after the holidays. They are used not only for burning “holiday” fat, but also for quick recovery performance digestive system after excessive exercise.

Protein menu fasting days:

• half a kilogram of low-fat cottage cheese per day;
• 500 g of boiled white meat without salt for lunch;
• for dinner, 2 boiled eggs and no more than 100 g of low-fat cheese are allowed;
• Kefir is allowed from drinks.

Carbohydrate menu for fasting days:

• for breakfast, eat 200 g of bran;
• 1 kg of boiled potatoes for the whole day;
• Divide 150 g of boiled rice into 3 parts and eat: in the morning with cinnamon, for lunch with an apple, for dinner with carrots;
• Kefir is allowed from drinks.

Conclusion

There is a huge variety of effective diets. is considered to be the one that most suits gastronomic preferences and does not cause discomfort. The diet should be easy and bring only joy and satisfaction.

And for long-term consolidation of the result, the diet should become part of your life and the basis healthy eating.

Many women believe that diets are for fast weight loss This is just a myth and all the lost kilograms will very quickly return to the owner and, perhaps, even in double volume. This is why everyone is scared of such weight loss techniques.

Diets that last more than a month or two can be considered more effective; kilograms are lost gradually and in most cases do not return.

But quick diets also exist. They are necessary to get in shape for some important event, for example, a trip to the sea or an upcoming wedding.

And many models who urgently need to lose the pounds they have gained for the upcoming show also adhere to this diet.

It is important to remember that the simplest and most effective diet will always contain two key points:

• starvation;
• no more than two products in the diet.

Therefore, you need to choose a diet that will include foods that are similar in diet. And of course, psychological attitude, since it is very difficult to keep your body limiting goodies. Irritability, apathy and depression may appear.

1. Kefir

The most popular and many women often arrange fasting days on kefir.

What is the diet plan? Take 1 liter of 1% kefir and drink it throughout the day. You can’t eat anything else, just drink plain water, but no more than 2 liters per day.

This diet has a strong laxative effect. However, you cannot adhere to such a diet for more than 3 days. During three days harmful toxins, salt, excess water leave the body and it is due to this that the process of weight loss occurs. But after three days, beneficial substances will begin to come out, and this can lead to various diseases.

1. Cucumber

For one day, 1.5 kilograms of fresh cucumbers and 1.5 liters are given ordinary water. Crunch fresh cucumbers as soon as you feel hungry.

This diet can be followed for up to 5 days and during this time you can consistently lose up to 7 kilograms of weight.

1. Guryev diet

Previously, buckwheat porridge was called Guryevskaya. It was present in all canteen menus and few people knew that with its help you can lose weight.

Buckwheat is a low-calorie cereal that does not cause allergic reactions and anyone can try it.

In one week you can lose up to 7 kilograms if you eat only one buckwheat.

Eat different variants its use - in pure form or mixed with kefir. The main thing is that you cannot add sugar, salt, butter or other fats.

You can eat buckwheat in unlimited quantities. It helps remove salt from the body and, due to its low calorie content, causes the body to spend much more energy.

To prepare, just rinse the required amount of cereal with water and steam with boiling water. It is best to do this at night, since in the morning you can already get a ready-made and tasty breakfast.

You can add low fat kefir. So, buckwheat will not be too dry and bland.

1. Diet of models

One of the toughest but most effective diets. Duration is only 3 days, but the effect is minus 5 kilograms. In this case, the entire daily diet will be:

• 1 hard-boiled chicken egg;
• 300 grams of cottage cheese.

All these products must be consumed before 16.00 and after that you can’t eat anything. Just drink water, and if you really want to eat, you can add 1 teaspoon of lemon juice to the water.

1. Fresh juice diet

You will need to drink freshly squeezed citrus juices for three days. Some will say that this is the most delicious diet, but juices should not be diluted with water and sugar should not be added.

Juices must be exclusively fresh. Any citrus fruits will do - oranges, lemons, grapefruits.

For each meal you need to drink 1 glass of juice with a nominal volume of 250 grams. Only three daily doses.

This method should be used with caution by people with diseases of the digestive system, as well as increased acidity stomach.

1. Soup diet

One of the light diets in which 5 kilograms are lost in 7 days excess weight. You can eat vegetable soups in unlimited quantities.

Soups can contain any vegetables except potatoes. You cannot add meat or broth, as well as any vegetable oils and salt.

This is an easy diet since hot soup always saturates the body from hunger, albeit for a short period of time.

Bonn soup recipe

This is one of the dietary vegetarian soups, but the main one distinctive feature- this is the addition of celery.

For Bonn soup you need:

• carrot;
• celery;
• White cabbage;
• any greens.

Usually this dish is prepared in the form of a puree soup. Therefore, it is important to first beat everything with a blender and serve garnished with herbs. And don’t forget that when losing weight, salt is a taboo.

It is very important to consume during the day when eating soup sufficient quantity plain water without adding gas.

1. Low-carb diet for fashion models

This nutrition is not based on cleansing the body, but by breaking down fat deposits. This is probably why this diet is popular among women.

The duration of the diet is three days, and you can lose up to 3 kilos. At the same time, training in gyms is not excluded.

The menu is as follows:

Breakfast:

• boiled egg;

Dinner:

• 200 grams of cottage cheese and half a cup of tea without added sugar;

Afternoon snack:

• cottage cheese;

Dinner:

• absent, since all food intake is allowed only until 17.00. After which an exclusively drinking regimen is introduced.

The menu is so varied because even these calories are supposed to be burned during active training. Moreover, if you notice that the basis of all nutrition is only protein.

There is another version of a similar diet, but in a more gentle version. Duration: 7 days.

Menu:

• Breakfast: 1 slice of bread, a cup of unsweetened tea and a slice of cheese;
• Dinner: boiled beans 150 grams, cottage cheese, a cup of green tea;
• Dinner: chicken breast, cucumber and tomato.

1. Pumpkin diet

Lasts about 10 days and removes 6 kilograms of excess weight. It is easily tolerated by the body if a person loves pumpkin.

The bottom line is that all dishes are prepared from pumpkin - boiled, steamed, without adding salt or other spices.

Pumpkin can be combined with any vegetables, but it is important to maintain proportions where 80% is the pumpkin itself. You can use it to make soups, cereals, salads, juices, and pumpkin seeds.

There should be 3 main meals in total, but in compliance drinking regime, as well as active sports.

1. Skit

Fresh white cabbage is not only a source of potassium, but also great way Get your body in order quickly.

The diet is designed for 3 days and during this period up to 5 kilograms of weight can be lost freely.

Salads made from this cabbage are used as dishes. You can add cucumber if you wish, but do not use any salt or any dressing. If only a few drops of lemon juice so that the cabbage is not too tough.

It is important to note that this type of nutrition is not suitable for everyone, since cabbage lowers blood pressure and hypotensive people will be forced to choose a different type of fast diet food.

1. Vegetable juices

Citrus juices have already been noted to help with weight loss. However, fresh vegetable juices are in no way inferior.

Vegetables such as cabbage, carrots, and beets are good for this.

Beets are not suitable for people who suffer from high blood pressure.

You can prepare delicious mixes from juices by combining them with each other.

But the most important thing is that with such a diet, you lose about 3 kilograms in 3 days. Duration: 3-4 days. This is no longer possible, since in the first few days all harmful substances will disappear, and without new products the body will begin to process beneficial substances.

1. Jockey Diet

Its essence is that all three days a person should consume one, but different product.

• The first day you need to eat boiled chicken, no more than 300 grams, dividing it into 3 main meals.
• On the second day you need to eat 300 grams of vegetables, with the exception of potatoes.
• And on the third day, drink three cups of black coffee without added sugar.
• You can drink water in unlimited quantities, but not more than 2 liters per day.

1. Diet for two days

This is a cleansing type of nutrition, in two days you can lose 3-4 kilos.

First day

• Breakfast: citrus - orange, grapefruit in an amount of no more than 2 pieces.
• Lunch: fruit salad - grapes, orange and kiwi without sugar or other additives. You can drink water and herbal teas.
• Dinner: fruit salad.
• Dinner: 2 bananas and tea.

Second day

• Breakfast: carrot juice.
• Lunch: vegetable salad of cucumber, radish, celery and cabbage, seasoning everything with olive oil.
• Dinner: steamed vegetables - zucchini, broccoli and cauliflower with a little salt and pepper added.
• Dinner: vegetable juice - carrots and tomato, cabbage and carrots or cucumber.

If a woman is actively committed to losing weight quickly, then she should not forget about additional vitamin therapy, especially in the spring-autumn period of the year.

By depriving yourself of sources of many vitamins, you will need to get this portion from somewhere.
Well suited for such purposes vitamin complexes with a lot of necessary substances.

The number of different diets is growing every day. For anyone looking to lose weight, there is a wide choice. However, upon closer examination, you understand that most of the diets consisted of monsters - in other words, you cannot name a person who offers either only proteins, then only cereals, or even leading a half-starved lifestyle. Yes, the weight will come off, but at what cost!

For those who understand that the fat accumulated over the years cannot be shaken off in a couple of weeks, light diets have been invented. The main principles of any light diet are moderation and adherence to the diet. Eat little and often - 5-6 times a day, eating no more than 200 g of food at one time. The diet should be complete with a predominance of vegetables and fruits containing fiber. Those with a sweet tooth will have a hard time, but you can replace sweets with much healthier and no less tasty dried fruits, honey and nuts. A variety of store-bought sauces, chips and similar unhealthy products, as well as sweets, sausages and processed foods must be excluded from the diet during the diet, and then consumed as rarely as possible.

All light diets have one thing in common important requirement- reduction to the required minimum salt in dishes. Try cooking without any salt at all. Unbearable? Salt the food on your plate. Prepare “tasty salt” by mixing ground, roasted sesame or pumpkin seeds with coarse salt (preferably sea salt). Herbs and spices will also help in the fight against salt addiction.

Many easy diets often involve giving up proteins, carbohydrates or fats, but this is wrong. Without each of them human body cannot function normally. There is a solution: replace simple carbohydrates with complex ones, eat lean meat, seafood and dairy products as proteins. From fatty fish you can get the animal fats necessary for the body. And don’t forget to look into the healthy food departments - now there is a huge selection of a wide variety of vegetable oils, from affordable to exotic. They are all useful!

Physical activity is another important component of any light diet. After all, whatever one may say, if you consume more than you spend, the weight will never go away... And sitting at the monitor or in front of the TV, you gain weight almost from a glass of water. Therefore - movement, movement and movement again! Fortunately, fitness clubs with various attractive programs are now a dime a dozen, just don’t be lazy.

If you are ready to give up your usual goodies and are determined to make changes to your usual lifestyle, we are pleased to offer you safe and effective easy diets that will help you lose extra centimeters and kilograms without resorting to harsh radical measures.

Light diet “Week”

This diet allows you to create a menu yourself, offering a list of permitted foods. It is recommended to eat food 3-5 times a day. Products can be baked, steamed, boiled, stewed. The main rule is that dinner should be eaten 4 hours before bedtime and no snacks after that. The amount of salt and sugar in dishes must be strictly controlled. It is advisable to avoid sugar in favor of a small amount of honey. You can drink any drinks with the exception of any sweet drinks. Alcohol is strictly prohibited. As, indeed, confectionery and baked goods, any fatty and fried foods.

Permitted products include skinless chicken breast, veal, any low-fat fish, seafood, boiled eggs, low-fat milk and fermented milk drinks, grainy cottage cheese, low-calorie cheese. All vegetables are also allowed, except potatoes, sweet and sour varieties of berries and fruits, lean porridges made from pearl barley or buckwheat, soups, borscht, cabbage soup, lean or in a weak low-fat meat broth, rye, grain and bran bread, but not more than 100 g per day. day.

Sample menu of a light diet for weight loss

Breakfast options: porridge with vegetables; leafy vegetables and boiled eggs; grainy cottage cheese and low-fat kefir.
Second breakfast options: sweet and sour fruits; 1 toast and tea with 1 tsp. honey; vegetable salad and water.
Lunch options: vegetable soup, lettuce, slice of cheese, toast and tea; 150 g boiled chicken fillet, green vegetable salad and freshly squeezed juice; borscht, fruit salad without dressing and tea.
Dinner options: buckwheat on water without adding oil, vegetable salad and rosehip decoction; vinaigrette seasoned with olive oil and tea; fish baked with vegetables, leafy vegetables and tomato juice.
Before bedtime: tea with mint; still mineral water; green tea with a slice of lemon.

By choosing options to suit your taste and strictly following the rules and recommendations of this diet, you may well lose 1-2 kg in a week.

Weekly light diet

Agree, not everyone may like the process of creating their own menu, as it requires a lot of thought. It is much easier to act according to the already proposed menu. You can stick to such a diet without harm to the body for a very long time; in the future, you can independently plan your diet and show your culinary imagination. This diet may well become the basis for new eating habits. In the first week of such a diet, you are guaranteed to lose 2 kilograms or even a little more, and if you increase physical activity, then you will begin to lose weight even faster.

To achieve your goal, you will have to exclude most grains from your diet. This, of course, won’t really please porridge lovers, but there’s nothing you can do about it.
This diet involves avoiding many sweet fruits, such as bananas and grapes, as well as potatoes. It's better to refuse white bread, replace it with rye, and use it in moderation. Under the strictest prohibition any alcohol, as it increases appetite. In other respects, this light diet is really easy.

Sample menu

Monday
Breakfast: 50 g cheese, 2 eggs, natural juice.
Dinner: vegetable salad with vegetable oil.
Afternoon snack: tea and apples.
Dinner: peaches, 1 cup. kefir

Tuesday
Breakfast: oatmeal with milk, fruit, tea.
Dinner: light vegetable soup, 1 handful of nuts.
Dinner: a piece of boiled meat, cabbage salad.

Wednesday
Breakfast: buckwheat porridge, juice.
Dinner: boiled chicken or rabbit with raw vegetables.
Afternoon snack: fruit, tea or coffee.
Dinner: kefir, a little cottage cheese.

From Thursday you can repeat the menu, replacing meat with fish.

Light diet for 2 weeks

With this fairly simple diet, you will lose no more than 1-3 kg per week, but this result will remain for a long time

Diet menu for every day
Breakfast: 1 slice of black or bran bread with thin layer butter, 2-3 tbsp. grain cottage cheese, 1 apple and 1 cup of unsweetened tea.
Lunch: 2 pcs. biscuits, 200 ml kefir.
Dinner: broccoli soup, onions, tomatoes and herbs, cooked in a weak meat broth, 1 slice of boiled beef ( chicken breast or fish fillet), 1 apple or pear, 1 cup. mineral still water.
Dinner: half a serving of buckwheat or any other porridge and a vegetable salad dressed with vegetable oil.
Before bedtime: 1 cup of green unsweetened tea.

Diet "Easy weight loss"

It is also designed for 2 weeks and is based on recommendations for proper nutrition, with the help of which you can not only lose up to 10 kg in 14 days, but also consolidate the results obtained by developing the habit of eating right. This diet is designed for 3 meals, but the products offered for the day can be divided into 4-5 meals.

First week

Monday
Breakfast: 2 boiled eggs (hard-boiled or soft-boiled), coffee or tea without milk and sugar.
Dinner:
Dinner:

Tuesday
Breakfast: 200 g of low-fat cottage cheese with the addition of fresh herbs, seasonings, garlic, if desired, tea or coffee without milk and sugar.
Dinner: 200 g vegetable salad, seasoned with 1 tbsp. vegetable oil, a piece of boiled, fried or baked fish.
Dinner:

Wednesday
Breakfast: 100 g of low-fat cheese, tea or coffee without milk and sugar.
Dinner: 200 g of fish, cooked in any form, 1 apple.
Dinner: 175 g tuna per own juice, 250 ml of tomato or vegetable juice.

Thursday
Breakfast: 150 g of buckwheat porridge, tea or coffee without milk and sugar.
Dinner: 200 g boiled beef, 2 medium-sized apples.
Dinner: 200 g vegetable salad, seasoned with 1 tbsp. vegetable oil.

Friday
Breakfast lunch dinner:

Saturday
Breakfast:
Dinner: vegetable broth soup, 100 g poultry fillet.
Dinner: 175 g tuna in its own juice, 1 piece of whole grain bread.

Sunday
Breakfast: 100 g of boiled rice, tea or coffee without milk and sugar.
Dinner: 1 any fruit except bananas, grapes and peaches.
Dinner: 200 fish, cooked in any form.

Second week

Monday
Breakfast: 200 g of natural low-fat yogurt, tea or coffee without milk and sugar.
Dinner: 200 g boiled beef.
Dinner: 250 g cabbage, stewed with the addition of a small amount of vegetable oil.

Tuesday
Breakfast: 1 boiled egg, tea or coffee without milk and sugar.
Dinner: fresh cabbage salad, vegetable broth soup.
Dinner: 1 boiled poultry breast, 250 ml tomato juice.

Wednesday
Breakfast lunch dinner: kefir, cabbage, cucumbers in any quantity.

Thursday
Breakfast: 1 boiled egg, 2 medium sized tomatoes.
Dinner: 100 g boiled rice.
Dinner: 200 g fish, cooked in any form, 1 cup. low fat kefir.

Friday
Breakfast lunch dinner: boiled poultry fillet.

Saturday
Breakfast lunch dinner: any vegetables boiled, stewed, baked or fresh except potatoes.

Sunday
Breakfast lunch dinner: fish cooked in any form.

Agree, the diet is varied and not boring. You certainly won't have to suffer from hunger.

Effective light diet “Homemade”

This diet belongs to the category of long-term diets, it lasts 6 weeks. At this time, you should completely eliminate all fried and fatty foods, sugar, baked goods and alcohol, as well as any fast food products from your diet. Methods for preparing dishes from permitted products should be given Special attention. Products must either be boiled or steamed, or baked or stewed. Lean meat is encouraged in the diet, fresh vegetables, fruits and dishes made from them, fermented milk products, the main thing
The requirement for products is freshness. During the diet, it is recommended to drink up to 2 liters of water daily, which will be a way to get rid of hunger. Those who cannot do without sweets are allowed to eat a spoonful of honey.

Most of those who have tried this diet say that it is easy to maintain, since the menu is quite varied. In addition, the long duration of the diet ensures that the lost weight goes away forever, and does not return some time after the end of the diet. On average, during the diet you can lose from 4 to 6 kilograms.
Since a homemade diet is a balanced nutritional system, you can stick to it almost all your life.

Sample menu for a homemade light diet for several days

Option #1
Breakfast: 1 piece of bran bread with butter and cheese, tea without sugar.
Dinner: vegetable stew with beans, unsweetened tea.
Afternoon snack: 100 g of flakes, seasoned with unsweetened yoghurt.
Dinner: 1 boiled egg, boiled breast, 1 cup. orange juice.

Option No. 2
Breakfast: 1 piece of bran bread with butter and cheese, not sweet tea.
Dinner: buckwheat porridge without oil, unsweetened tea.
Afternoon snack: fruit salad with yogurt.
Dinner: boiled eggs, a glass of orange juice.

Since there are quite a lot of permitted products, you can use them to prepare a large number of different dishes that will significantly dilute the diet menu without reducing its effectiveness.

The light diets we offer allow you not only to experiment with foods and use your imagination when creating a menu, but also to be convinced once again that light diets can be not only healthy, but also very tasty.

Eat varied and healthy and be healthy!

Larisa Shuftaykina

Diets are popular due to their ability to quickly get rid of extra pounds. But as it turns out in reality, such weight loss and strict nutrition can subsequently lead to a rapid gain of lost weight. That is why girls are increasingly refusing such experiments, preferring proper nutrition. But despite this fact, there are the most effective diets for weight loss, helping to quickly and permanently get rid of excess weight.

When choosing an effective and quick diet or a specific emergency weight loss program, preference should be given to the most attractive diet. Eating a hated product will lead to its reduction in quantity and failure. Determining which diet is best will only help personal experience: the body is an individual substance that responds differently to a particular product. The following are effective and popular diets for weight loss with descriptions.

If we talk about simple but effective diets, we can give an example. True, this has its drawbacks. Firstly, the lack of variety in dishes and a meager list of products (often one product is used) leads to a lack of supply of normal amounts of vitamins and microelements. Secondly, after an incorrect exit, there is a high probability of quickly regaining the lost weight. A quick and effective mono-diet should be used only with the permission of a doctor, especially if you have diseases of the cardiovascular system and gastrointestinal tract.

Buckwheat diet

A strict buckwheat diet allows you to lose up to 10 kilograms in a week, depending on your existing excess weight. The preparation of buckwheat is special - buckwheat is not boiled, but steamed. The result is not so tasty dish, which not everyone can eat, but promotes weight loss.

The best diet for quick weight loss at home should follow the following rules:

• Rinse a glass of cereal and pour 2 cups of boiling water. Leave to steam until the grains are completely swollen - usually this is done in the evening. It is forbidden to add salt or spices to buckwheat. Only a tablespoon of high-quality soy sauce is allowed per glass of cereal.
• The resulting amount of buckwheat is eaten throughout the day, divided into 4-5 meals - every 3-4 hours, more about this in the article about.
• The latest meal to lose weight is no later than 5 hours before bedtime.
• Half an hour before the meal, drink a glass of water. 40 minutes after - another glass of clean water.
• The minimum fluid intake per day is 2 liters.
• You are allowed to drink water, tea without sugar and milk (preferably weak), you can replace it with green tea.

This fast and effective diet to lose weight helps cleanse the body, and this is the reason for eliminating a large number of kilograms. Similar food for quick and effective discharge kilograms are allowed to be repeated no more than once every six months, since such consumption of buckwheat often leads to the development of a malfunction in the functioning of some body systems (with the right approach That will not happen). Excessive abuse of the buckwheat diet provokes gastrointestinal diseases.

Kefir-cucumber diet

Good diet, which helps you lose weight, is based on the consumption of kefir and cucumbers. It is quite easy to use, since the feeling of hunger is not everywhere. Every day you are allowed to consume no more than 1.5 liters of low-fat kefir (up to 1.5%) and 1.5 kg of cucumbers. The duration of the diet is no more than 5-6 days. During this time, you can lose 4 kilograms, and those with significant excess weight can lose up to 7 kilograms.

The advantages of the presented diet for weight loss are:

• availability of products;
• their attractiveness to the majority;
• regular bowel cleansing;
• absence of edema.

Moreover, if after completion specified period Don’t immediately rush to smoked meats, baked goods, fat content and sweets, the weight can be maintained.

Kefir diet

A popular, effective and fast diet is kefir. It allows you not only to lose weight, but also to cleanse your body of waste and toxins. It is quite difficult to withstand, since you are allowed to drink no more than 1.5 liters of kefir daily, which can be high in fat content. No more foods are included in the diet. The proven kefir diet allows you to lose 5 kilograms in a week.

Nutritionists warn that along with harmful substances after 4-5 days the useful ones begin to appear. Therefore, the maximum allowed time is no more than 3 days. You can repeat “unloading” no more than once a month - this is the time that allows you to keep your body “clean” and also prevent excess weight gain.

Expert opinion

Smirnov Viktor Petrovich
Dietitian, Samara

More complex weight loss options

There are more interesting options effective weight loss dietary restrictions.

Model diet

The diet of top models is increasingly being practiced, which is quite strict, but allows you to achieve quick results - up to 5 kilograms are guaranteed in 3 days. At this time, consume only one boiled egg and 300 g of low-fat cottage cheese. The peculiarity of the diet is the need to divide these foods into several meals, which must be completed before 17:00.

The presented option does not include dinner. If you feel very hungry, you are allowed to drink a glass of warm boiled water with lemon juice. During the day, drink at least 1.5 liters of water. Follow the diet no more than once every six months - it provokes serious stress for the body and can cause malfunctions in some systems.

Losing weight with freshly squeezed juices

The menu is somewhat varied, but the food itself is tough. There are no solid products here - only freshly squeezed citrus fruit juices. Oranges, lemons, and grapefruit are allowed. The juice is prepared before consumption - no more than 200-250 ml of juice is squeezed out of fresh fruits per serving. The total number of “food” meals is 3. During the day, you are allowed to drink at least 1.5 liters of clean water.

The duration of the diet should not exceed 3 days - during this time you can lose up to 4 kilograms. Such experiments are prohibited for people with gastrointestinal diseases.

Losing weight with soups

You can get a varied diet thanks to a soup diet, which allows you to lose at least 4-5 kilograms in a week - quickly and effectively. Recipes for first courses can be found in any cookbook or you can come up with them yourself.

The main thing is not to add to the soup:

• potato;
• legumes;
• oil;
• meat products;
• spices (salt is allowed in small quantities).

By showing your imagination and using a large number of permitted vegetables, you can prepare quite interesting and delicious soups that will please the whole family. On a diet, you are allowed to eat no more than 4 standard servings of soup (200-250 g). Drink at least 2 liters of liquid daily, including tea and coffee without sugar.

Fast diets

There are less strict diets that allow you to lose weight within a week or a month are kefir for 7 days and Kremlin, which you can stick to constantly.

Kremlin diet

Lovers of fatty and fried foods can rejoice - a quick and effective Kremlin diet is for you. Of course, you should not indulge in excessive consumption, but fried eggs with sausage or ham for breakfast are allowed.

Please note: The fast and effective Kremlin diet allows you to eat processed foods, meat, fish, eggs, oils and other foods high in fat but low in carbohydrates. At the same time, rich foods, sweets, and limited vegetables and fruits are prohibited.

The essence of the diet involves counting conventional units per 100 g of product. A conventional unit is the carbohydrate content of a product, which can be seen on the packaging. For weight loss, 40 USD is allowed. daily, to maintain weight – no more than 60 USD. There are tables indicating the carbohydrate content of fruits, vegetables and other foods. Based on them, you can create your own menu.

Kefir diet for 7 days

For more significant results, you can use kefir diet for a week. The rules for losing weight are simple - drink more fluids, 1.5 liters of low-fat kefir (no more than 2%) daily are required.

In addition to the required products:

• first day - 5 boiled jacket potatoes without salt;
• second – 100 g of boiled chicken;
• third - 100 g of lean boiled meat;
• fourth - 100 g of lean boiled fish;
• fifth - any vegetables and fruits up to 1 kg (potatoes, grapes, bananas are prohibited);
• sixth - only kefir;
• the seventh is a fasting day without kefir, only mineral water.

You should not be afraid of the last two days - within a week your stomach will shrink and the fasting day will pass calmly. You can lose 7 kilograms in a week.

Any affordable, quick and effective diet can be a savior before important event when you want to show off your impeccable forms in front of others. But after the event, girls are prone to uncontrollable eating, which makes the diet ineffective in principle. If there is a need to lose more than 5 kilograms of excess weight from the norm, it is better to give preference to long-term proper nutrition. With its help, you can lose up to 10 kilograms of excess weight in a month, which will not go unnoticed by others.

18/07/2015 00:51

Do you dream of losing weight quickly? Nutritionists have developed several tough but effective diets for you. Some doctors do not advise adhering to a strict diet, so before you go on a diet, be sure to consult with a specialist.

Buckwheat diet

By following such a popular diet, you will notice the effect within 3-7 days. Not everyone can stick to a diet.

You should adhere to a strict menu for 7-14 days:

• For breakfast eat buckwheat - there are no restrictions. Eat as much as you want. Wash down the porridge with low-fat kefir. You can drink 1 liter of kefir per day.
• At lunch . You can eat 1-2, or an orange.
• Dinner . Avoid late dinner. After 6 pm you should not consume anything. For dinner you can drink half a glass of kefir.

Note that you can drink green tea throughout the day . Buckwheat should not be salted, sweetened or added to porridge with oil. There is no need to cook it. Fill the core boiled water in a ratio of 1 to 2 and let it brew for 1 night. In the morning your porridge will be ready.

Pros of the diet:

1. The calorie content of such buckwheat porridge is approximately 70-169 kcal.
2. Buckwheat brings beneficial and vital benefits to the body. necessary elements– calcium, potassium, iron, magnesium, as well as B vitamins.
3. The kernel can strengthen blood vessels.
4. The body's resistance to infections will increase.
5. The condition of the skin, nails, and hair will improve.
6. Removes waste and toxins from the body. Cleansing occurs due to the fiber contained in it.
7. Helps you quickly lose weight and get rid of cellulite.

Disadvantages of the diet:

1. Lack of salt and sugar in the body.
2. The appearance of headaches, dizziness, weakness.
3. Reduced blood pressure.
4. Risk of exacerbation of chronic diseases.
5. You should take vitamins to avoid health problems.

Everyone can adhere to the buckwheat diet, except for some categories of people.

It is contraindicated:

• Pregnant women.
• Nursing mothers.
• For children.
• Diabetics.
• Hypertensive patients.
• Athletes.
• People with gastrointestinal diseases, kidney or heart failure.
• For those who have undergone abdominal surgery.

If you have not tried dieting, then you should not start the experiment with this method of losing weight. Buckwheat diet showing to those who have great willpower and motivation.

Expected results: You can lose 7-12 kg!

Kefir diet

A very effective diet. It is based on the well-known fermented milk product, the energy value of which is only 40 kcal.

The diet has many varieties. The diet, menu and duration depend on which type you choose.

We list the most common kefir diets:

• Basic

You must stick to 6 meals a day. The same amount of time should pass between meals. During the week, you should drink at least 2 liters of kefir daily and eat one low-calorie product. For example, potatoes, cottage cheese, chicken fillet, lean fish, vegetables and fruits. Day 6 of the diet is fasting. You can only drink kefir and not eat anything. On day 7 you are only allowed to drink mineral water. During the diet, you should not eat sugar, salt, drink tea or coffee. By sticking to this routine, you can lose 7 kg.

• Mono-diet

It is designed for 3 days. The basis is only kefir. You should drink 1-1.5 liters of fresh fermented milk product per day. You cannot add sugar to it. It is necessary to adhere to 5-6 meals a day. The result is minus 3-4 kg.

• Five-day

During this diet, you must follow a strict eating schedule and only eat certain foods.

You can lose 5 kg if you eat according to the menu:

1. 7.00 - tea without sugar.
2. 9.00 – grated carrots with vegetable oil.
3. 11.00 – boiled chicken fillet or beef – 200 g.
4. 13.00 - apple.
5. 15.00 – egg, hard-boiled.
6. 17.00 - apple.
7. 19.00 – prunes – maximum 10 pieces.
8. 21.00 - a glass of kefir.

• Eight days

The diet is not limited only to kefir. Mark each day of the diet with a low-calorie product. For example, on day 1, eat and drink 2 liters of kefir, on day 2 – 500 g of dried fruits and 2 liters. kefir, 3 - 500 g. cottage cheese and 2 l. kefir, in 4 - replace cottage cheese with sour cream, in 5 - 300 g of boiled meat is allowed, in 6 - 2 kg of fresh fruit. You can’t eat all the food in one meal, and you won’t be able to.

Distribute the food by 3-4 times.

On day 7, no foods are allowed – you will have to drink 2-3 liters of fresh kefir.

And at 8 the day ends the diet – unlimited amount of mineral water.

Expected Result – minus 7-8 kg.

• Nine-day

You can lose up to 8-9 kg of excess weight.

The diet is divided into several stages:

1. 1-3 day you can eat 100 g of boiled brown rice and drink any amount of kefir.
2. 4-6 day 100 g of boiled chicken fillet and kefir are allowed.
3. 7-9 day You should only consume fresh apples and kefir, and in unlimited quantities.

• 21-day or Institute of Nutrition diet

The most strict and effective diet, which not everyone can follow. You should eat 5-6 times a day. You should exclude sugar, bread, potatoes. Products that are allowed must be low in calories, this is very important! Every day you need to drink 1 liter of kefir and 500 ml of liquid, but not tea or coffee.

The result of such a long-term diet – minus 10 kg.

Disadvantages of the diet:

1. Digestive system disorder.
2. "Hunger." The body doesn't have enough useful substances. You should take vitamins.
3. Dizziness, weakness.

Pros of the diet:

1. Fast weight loss.
2. Cleansing the body of toxins and waste.
3. Kefir diet can be followed healthy people who are overweight.

A strict diet is contraindicated:

• For children.
• Pregnant and lactating women.
• People with diseases of the gastrointestinal tract, liver, kidneys.
• Diabetics.
• Athletes.

Carrot diet

This diet lasts only 4 days. During this time you can lose 3 kg .

The first 3 days you should eat only a salad from, you can add one of the fruits to it - apple, kiwi, pomegranate, orange. Season the dish with lemon juice, honey (1 tablespoon per day) and a small amount of vegetable oil.

Allowed to eat in the first half of the day cottage cheese, sour cream, milk, kefir. Be sure to drink 1-2 liters of water or green tea.

Day 4 is considered “exit” from the diet . You can add 1-2 fried potatoes, boiled meat and a slice of bread to your diet.

Pros of the diet:

1. The body is cleansed. Thanks to fiber, waste and toxins are removed.
2. Excess weight goes away quickly.
3. Saturates the body with ascorbic, pantothenic acids, lecithin, essential oils, carotene, vitamins B, A, D, E, K.
4. Improves the immune system.
5. Prevents the development of cancer and cardiovascular diseases.
6. Saves from eye problems.
7. The “stool” is normalized.

The main and only drawback of the diet is that the body lacks vital substances on which the functioning of all organs and systems depends.

Everyone can adhere to the carrot diet, except people with liver, kidney, and gastrointestinal diseases.

Low carb diet

This diet is also called the Kremlin or Atkins diet. Effective technique nutrition is based on the consumption of foods with a low glycemic index. Low-carbohydrate foods help reduce blood insulin and appetite, resulting in weight loss.

You should adhere to the following nutrition plan:

• Carbohydrates – 30%, approximately 1-1.5 g per 1 kg of body weight.
• Squirrels – 30%, at the rate of 4-5 g per 1 kg of weight.
• Fats – 40%.

The diet can be followed for an unlimited amount of time.

Should be excluded from the diet : sugar and products that contain it, tea, coffee, rice, pasta, bread.

These products can be replaced with protein-containing ones : meat, fish, vegetables, herbs, fruits.

It is important to consume at least 2 liters of water per day.

Pros of the diet:

1. A quick way to lose weight.
2. Formation of ketones, which lead to improved metabolism.
3. Muscle mass increases.

Minuses:

1. Beneficial substances are washed away.
2. The risk of diseases of all organs and systems.
3. Inflammation of chronic diseases.
4. Possible dizziness, irritability, dehydration.

Diet duration : 7-21 days. Stick to 5-6 meals a day.

Expected Result : 10-25 kg.

Suitable for:

• Athletes.
• People involved in physical exercise.
• Healthy people who are overweight.

Contraindicated:

• Pregnant.
• For those who have chronic diseases of the heart, blood vessels, gastrointestinal tract, kidneys, liver, etc.

Diet of models

A tough and effective diet that people with enormous willpower can endure. You can lose 5-14 kg, your weight depends on the duration of the diet.

You will have to adhere to a strict menu:

• For breakfast You can eat 1 soft-boiled egg.
• At lunch You will eat low-fat cottage cheese (125 g) and unsweetened tea.
• For afternoon tea You can repeat the lunch dish.

The main difference between this diet is that there is no dinner! There should be 3 hours between meals. As with other diets, exclude salt and sugar.

The models' diet lasts for 3 days. You can repeat it only once every 2-3 months.

Among the advantages of such fasting days, one can only name efficiency.

There are many more disadvantages:

• Exacerbation of chronic diseases.
• "Hunger."
• Weakness.
• Dizziness.
• Lack of nutrients.

Diet contraindicated:

• People with chronic diseases.
• For those who suffer from diseases of the heart, blood vessels, kidneys, and liver.
• Pregnant.
• Nursing.