Choose a gradual and safe way to lose weight. We will tell you everything about gentle diets for weight loss: basic principles, allowed foods and menu for the week.
How to lose weight safely? Many nutritionists believe that a light diet is a great option for losing weight. 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" runs.
An additional diet for weight loss compared to them is a marathon, it can go on for more than six months, while the calorie restriction of the food is quite severe. Before you start losing weight in this way, consult your doctor. Be sure to contact us and find out whether eating 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: an intensive phase and a re-phase.
The intensive phase lasts 6 months. During this time, you need to limit your caloric intake to 1, 800 calories per day. As part of your diet, you focus on protein-rich foods. For example, poultry, fish, eggs, low-fat cottage cheese and tofu. Oils and other salad dressings are excluded from the diet menu, and carbohydrates are limited to 20 grams per day. Thus, first of all, at almost every mealThere will be some amount of meat, mostly without side dishes or with some vegetables as side dishes (from the list of broccoli, cauliflower and other permitted foods).
In the second phase, you can gradually add fat and carbohydrates, and gradually reduce the amount of protein to 70-140 grams per day. The second phase lasts 6-8 weeks. In the first month, perFor the day 45 grams of carbohydrates are allowed, and in the second month - up to 90 grams.
Talk to your doctor, you may need to take additional multivitamins, potassium, calcium, magnesium or sodium supplements during the first phase to protect your body from nutrient deficiencies. You also need to monitor your condition, and if it worsens, for example, decreased performance or dizziness begins - you need to immediately proceed to the next stage, or, respectively, repeat, or quit the diet.
Why is a light diet good for you?
A light diet is not only good for weight loss. Additional benefits of a mild diet:
- reduce cholesterol levels by 20%;
- normalization of blood sugar levels;
- lowering blood pressure;
- Protection against metabolic syndrome.
Unfortunately, even a light diet is not an ideal recipe to lose weight. Before starting, be sure to consult a specialist, as the diet does have side effects. For example, it can cause nutritional deficiencies in the body. is.
Diet is not suitable:
- for the elderly;
- for lactating and pregnant women;
- For people with gallbladder problems;
- For people with eating disorders;
- For patients with chronic diseases.
Gentle diet for weight loss: menu for a week
Allowed and forbidden foods
We have already outlined some of the foods that you can eat while on a light weight loss diet. Detailed list of allowed products:
- Poultry: skinless chicken, turkey, goose, duck;
- Meat: lean beef, pork, lamb;
- fish: flounder, cod, catfish, halibut;
- Vegetables: leafy greens, broccoli, cabbage, cauliflower, Brussels sprouts, celery, tomatoes, onions, cucumbers, zucchini;
- low-fat dairy products: cottage cheese, low-fat cottage cheese, skim milk;
- Eggs and egg whites;
- Tofu
A large amount of fats and carbohydrates are excluded from the menu of a sparing diet. Full list of prohibited foods:
- fruits: apples, berries, oranges, grapes, melons, pears, peaches;
- starchy vegetables: potatoes, corn, peas;
- cereals: wheat, oats, barley, buckwheat, millet;
- Legumes: black beans, lentils, chickpeas, beans, peanuts;
- Processed foods: Convenience foods, baked goods, potato chips, fast food, candy;
- Sweet drinks: juice, sweet 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 dressing, butter, margarine;
- Complete dairy products: yogurt, fat cottage cheese, milk.
You need to eat little by little, in small portions, but often. This diet consists of three main meals a day and a few snacks. Suitable as follows:
- Egg;
- a piece of cooked meat or fish;
- filter;
- a slice of low-fat cottage cheese;
- several stalks of celery;
- a handful of steamed vegetables from the allowed list;
- tomatoes.
Do not forget to drink enough water, the daily norm is about one and a half to two liters, it is best to drink at least one glass half an hour or an hour before meals, and also drink unsweetened green or black tea as a snack. Take out the possible feeling of hunger. A good option is mineral water or rosehip broth, herbal tea, of course, you do not need to add sugar to these drinks and, in principle, you should avoid sugar. Most of the cookingGood way is to steam, boil, bake, you can use microwave oven.
A gentle diet for safe weight loss: menu and meals that 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 onion, garlic and capsicum.
- Lunch: Baked chicken (no dressing) with a vegetable side dish.
- Dinner: Pork chops with fried asparagus.
Wednesday
- Breakfast: Egg omelet with zucchini, tomato and garlic.
- Lunch: Baked cod with steamed cabbage.
- Dinner: Salad of lean ground beef, 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 (no garnish).
Friday
- Breakfast: Hard boiled eggs with salt and pepper.
- Lunch: Baked tofu with steamed green beans.
- Dinner: Grilled steak with eggplant fried in the oven.
Repeat on any day on Saturday and Sunday.
Do not forget about the limitations - for the intensive phase, the main part is made up of proteins, for the second, their amount decreases due to an increase in the amount of carbohydrates.
soft diet recipes
Chicken Casserole with Vegetables
Ingredients: chicken fillet, cauliflower, broccoli, eggs, low-fat sour cream, low-fat cream, cheese for sprinkling, garlic, spices to taste.
Preparation: if the vegetables are frozen - defrost, if not - rinse in salted water, divide into inflorescences. Cut the chicken, mix it with vegetables in a baking dish, fill it with sour cream diluted with hot water, put it in the oven for 20Keep for minutes, the temperature - 180 degrees. For the second pour, mix the cream with a portion of cheese, eggs, finely chopped garlic or passed through a garlic press, add spices, mix everything thoroughly. We ovenWe take out the chicken with vegetables, fill it with freshly prepared filling, distribute the rest of the cheese on top. We return everything to the oven for another 20 minutes.
vegetable salad
Ingredients: Low-fat cottage cheese, celery stalks, tomatoes, cucumbers, red onions, herbs, lemon juice.
Preparation: wash the vegetables, chop them in a deep bowl, send finely chopped low-fat cottage cheese, chopped celery stalks, herbs, or finely chop with your hands. Add lemon juice and mix everything wellTake it
Diet Soup with Meatballs
Ingredients: turkey, chicken or rabbit fillet, broccoli, cauliflower, carrots, onions, eggs, herbs, spices to taste.
Preparation: minced meat with onions, mix eggs, salt, pepper, if desired, and form meatballs. Put the prepared meat products in boiling water, put broccoli and cauliflower in them, previously divided into inflorescences (if you have frozenIf you bought thawed vegetables, you do not need to defrost them in advance), grated carrots on a fine grater - this will give a golden hue to the broth, spices to taste. Cook until the cabbage and meatballs are ready, servingGarnish with time herbs. You can also add a hard-boiled egg to the soup - half on each plate.
Mild Diet Reviews
Those who have tried this version of a gentle diet for weight loss say that it is quite difficult to follow - the restrictions are strong, the daily amount of calories may be insufficient for those who are accustomed to physical activity or long walks, fatigue. If this happens, the calorie content of the diet will have to be increased and then gradually reduced, taking into account the state of health and avoiding fanaticism.
The foods you can eat are delicious enough but not very diverse, making it the hardest thing for people to give up on baked goods and sweets and replace vegetables as side dishes. They don't neglect nutritional supplements. And also to report a feeling of hunger, which may happen to you at first, but then you will get used to the new diet.
Excluded from the diet, because those who have tried to warn it should be very greasy, even after the completion of the second stage, foods from the prohibited list should be introduced very carefully, otherwise there is a riskthat the basis of all effort weight loss will go to waste. The fact is that the metabolism, which this diet takes, is rebuilt, the body is used to processing a certain amount of a certain type of food, so the accumulation of excess fat can be the result of an overdose. It is best to switch from this diet to a diet made according to the recommendations for proper nutrition, in which case the likelihood of weight gain will be minimal, and there will be enough strength and energy.