Weekly diet for weight loss. The menu of the simplest diets for weight loss

Any diet requires strong motivation. If you have it, consider that half the battle is already done. Everyone has their own motivation. To charm a man who prefers slim girls, to fit into an outfit he likes, a summer vacation where you have to show off on the beach and much, much more.

I offer several effective weight loss diets that will help you lose weight. They are based on proper nutrition with a menu for every day and for a week.

Four rules of any diet

1. Virtually eliminate salt and salty foods from the diet.
2. Completely eliminate alcohol in any form. This is a source of extra calories. In addition, its relaxing effect will prevent you from sticking to your chosen diet.
3. Snack between breakfast, lunch and dinner, i.e. eat small meals 5-6 times a day.
4. Completely eliminate sugar, sweets and pastries.

Diet for 2-3 weeks.

Balanced in fats, proteins and carbohydrates. But with all this, it is low in calories. It takes into account the daily need of the body for trace elements and vitamins.

First day.

Breakfast. Hard-boiled 1 chicken egg, of course, you need to eat it without salt. Cheese with a fat content below 17% - 2 - 3 small pieces.

Lunch. Whole apple. After half an hour, a cup of any tea or coffee without sugar and milk.

Dinner. Cabbage stewed without salt and oil. Boiled chicken breast.

afternoon tea.

Dinner. About 100 grams of cottage cheese of any fat content, watered with kefir, also of any fat content. Eat a whole grapefruit.

Second day.

Breakfast. One slice of bread with bran in the form of toast. If you don't have a toaster, lightly toast the bread in a dry skillet over low heat. Half an hour later - green tea or black coffee without sugar.

Lunch. Grapefruit and a glass of kefir of any fat content.

Dinner. A piece of chicken, beef or fish boiled, baked in the oven or on the grill without adding oil. It is better to use if you have it.

afternoon tea. A couple of apples. Half an hour later - tea or coffee, of course, without sugar.

Dinner. Boiled cauliflower with any herbs, sprinkled with vegetable or olive oil.

Third day.

Breakfast. Whole grapefruit. Half an hour later - a cup of tea or coffee without sugar and milk.

Lunch. One raw carrot.

Dinner. A piece of chicken, beef, veal or fish boiled, baked in the oven or on the grill without adding oil. (Same as on the second day.) You can use .

afternoon tea. Like breakfast.

Dinner. Any stewed vegetables and an omelet from two egg whites.

Fourth day.

Breakfast. One carrot, grated with one tablespoon of low-fat sour cream. Half an hour later - a cup of tea or coffee without sugar and milk.

Lunch. About 100 gr. any cottage cheese and a glass of any kefir.

Dinner. One hard-boiled chicken egg. Fresh parsley or dill, as much as you can eat.

afternoon tea.

Dinner. Salad - a brush of chopped white cabbage, raw carrots and beets, grated. Sprinkle the salad with lemon juice, but do not add oil. Drink green tea without sugar.

Fifth day.

Breakfast. One hard-boiled chicken egg. Half an hour later - a cup of tea or coffee without sugar and milk.

Lunch. One glass of kefir.

Dinner. Low-fat fish cooked in a double boiler or oven on a wire rack without oil. Any stewed vegetables.

afternoon tea. Boiled cauliflower. Half an hour later - a cup of tea or coffee without sugar and milk.

Dinner. One grapefruit. After 30 minutes - green tea without sugar.

Sixth day .

Breakfast. About 100 gr. any cottage cheese with dill or parsley. Half an hour later - a cup of tea or coffee without sugar and milk.

Lunch. Two apples with a break of 15 minutes.

Dinner. A piece of chicken, veal or fish boiled, baked in the oven or in a double boiler without adding oil. One small boiled beet.

afternoon tea. Orange without white veins. Try to clean them thoroughly.

Dinner. Salad of fresh white cabbage with celery and dill without oil. Drink green tea.

Seventh day.

Breakfast. Mix of orange, apple and carrot. One glass.

Lunch. Boiled rice with boiled vegetables. Approximately 5 tablespoons with a slide.

Dinner. Soup puree from any vegetable. A piece of boiled chicken. Half a grapefruit.

afternoon tea. A glass of tomato juice. You can package, but without salt or lightly salted.

Dinner. Boiled fish and green peas.

Minus 5 kg. per month - Pierre Dukan's diet

The convenience of this diet is that you can eat almost everything. You don't have to constantly count calories. The secret is to combine the right products.

The basis of the diet is the division of nutrition into four phases, one per week. The only condition is 2.5 liters of almost any liquid daily.

The first phase is burning fat.

In this phase, we actively eat foods containing protein. It helps burn previously stored fat without affecting muscle mass.

For breakfast, kefir or yogurt is ideal. If you can't do without bread, opt for whole grains. He will fill you up for a long time. Vegetables and fruits in this phase are good for snacking.

Try to reduce your consumption of fish, pork and cheese. These foods are high in protein but also high in fat. We completely refuse sweets in any form.

• cottage cheese
• yogurt
• milk
• poultry meat
• lean beef
• seafood
• tuna
• salmon
• tofu cheese.

Pasta and shrimp salad for the first week of the diet

Products for 1 serving:

• durum pasta for one serving;
• about 50 gr. defrosted shrimp;
• several sprigs of green onions, dill and parsley;
• about 100 gr. natural yogurt;
• a tablespoon of apple cider vinegar;
• a tablespoon of olive or vegetable oil.

Boil pasta and shrimp separately. Wash greens, dry and finely chop. Cool the shrimp and clean. Add oil and vinegar to yogurt, salt lightly and pepper. Mix well. Put the pasta on a plate, put the shrimp on top and pour over the yogurt sauce. This salad can be eaten for lunch or dinner.

The second phase - we remove excess fluid from the body

We do this by eating as many vegetables as possible. They contain a lot of useful substances that continue to burn excess fat in our body. In addition, they speed up metabolism.

Eat as many different vegetables as possible at each meal. For example, on the usual morning sandwich with cheese, put a slice of tomato, radish and a slice of fresh cucumber.

It is better not to use carbohydrates as side dishes this week. These are rice, buckwheat, oatmeal, legumes. Any food containing sugar and flour. But you can use whole grain bread and pasta in moderation.

Stuffed zucchini for the second week of the diet

Products per serving:

• medium zucchini;
• stalk of celery;
• tomato;
• cucumber;
• onion head;
• several sprigs of parsley;
• 100 gr. boiled ham;
• 2 tablespoons of sour cream;
• freshly squeezed lemon juice 2 tsp;
• a teaspoon of vegetable oil.

Cut the zucchini in half, remove the core and fry in vegetable oil on both sides. Make a salad from ham, vegetables and herbs, season with sour cream and lemon juice. Pour into zucchini halves. You can, if desired, bake in the oven.

belly fat exercise

In the same week, you can start doing a simple exercise that will help reduce fat in the abdomen.

If it is difficult to keep your legs on weight at first, you can simplify the exercise. Bend one leg at the knee and place it on the floor. Place the foot of the other leg on the bent knee. Alternately pull your elbows to the near knee 15 times. Then switch legs and do the exercise 15 more times.

The third phase - we remove the folds on the stomach with fruits.

Two weeks have passed successfully, and you have already parted with a few kilograms. We fix the result with fruits. They have a lot of useful substances that will help us continue to get rid of the hated kilograms. Eat fruit salads for breakfast all week. Increase fruit intake at other times as well. Fruits can be taken any, with the exception of canned and dried. They have a lot of unnecessary sugar. Replacing fruit with juice is also not advisable.

Carrot - apple salad for the third week of the diet

Products for 1 serving:

• 2 raw carrots;
• medium apple;
• 2 tbsp. spoons of any nuts;
• teaspoon of sugar;
• 2 tablespoons freshly squeezed lemon juice;
• h. a spoonful of vegetable oil.

Grate the carrot and apple on a coarse grater, mix with the rest of the products and set aside for about half an hour to infuse. You can add more orange zest, but that's optional.

Apple banana smoothie

Products for 1 serving:

• banana;
• Apple;
• half a peeled kiwi;
• Art. a spoonful of not bitter honey.

Blend all ingredients in a blender until smooth.

Fourth and final phase - we fix the result.

The fourth week is just some kind of holiday! You can eat everything that we ate in the three previous phases. We return carbohydrates so that the new weight lasts longer, and fat is not deposited where it is not necessary.

At each meal, combine proteins and carbohydrates, snack and snack on fruits or vegetables. Still avoid foods that contain wheat flour.

Universal exercise to strengthen the abdomen, buttocks and arms

In the fourth week of losing weight, add another simple exercise - side push-ups.

Raise the hip, fix for a few seconds and lower. Repeat 15 times, then roll over to the other side.

Three diets for cold pores

Finnish diet

You can eat all kinds of cereals, lean meat and fish, vegetables, low-fat dairy products. We refuse sweets, pastries, bread, pasta, rice, smoked meats.

bean diet

In a week, you can lose up to 3 kilograms without harming your health. As you understand, the basis of the diet is beans - low-calorie. but at the same time a nutritious product. During the week, beans should be eaten in different forms for lunch and dinner. In addition to it, the diet should include lean poultry meat, veal, vegetables and fruits, low-fat dairy products. Do not use salt, spices and sugar.

Buckwheat diet

Very simple but effective diet. It lies in the fact that you need to alternate the day when you eat only buckwheat in any form with low-fat kefir or yogurt, and the day when you eat as usual. It is only necessary to exclude flour, sweet, salty and smoked. Do not forget that you need to eat 5-6 times a day, without overeating.

Be healthy and beautiful!

Tell VK

The number of different diets is growing every day. For anyone who wants to lose weight, the choice is wide. However, upon closer examination, you understand that most of the diets were made up of monsters - in other words, you can’t name a person who offers, that is, only proteins, then only cereals, or even lead a half-starved lifestyle. Yes, the weight will go away, 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 a time. The diet should be complete with a predominance of fruits and vegetables that contain fiber. Sweet tooths will have a hard time, but you can replace sweets with much more healthy and no less tasty dried fruits, honey and nuts. A variety of purchased sauces, chips and similar unhealthy foods, as well as sweets, sausages and convenience foods, should be excluded from the diet for the duration of the diet, and then consumed as little as possible.

All light diets are united by one important requirement - minimizing salt in dishes to the required minimum. Try cooking without salt at all. Unbearable? Salt the food in a bowl. Prepare "delicious salt" by mixing ground roasted sesame or pumpkin seeds with coarse salt (preferably sea salt). Greens and spices will also help in the fight against salt addiction.

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

Physical activity is another important part 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 get fat almost from a glass of water. Therefore - movement, movement and once again movement! The benefit of fitness clubs with various enticing programs is now a dime a dozen, just don't be lazy.

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

Light diet "Week"

This diet allows you to create a menu on your own, offering a list of allowed 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 give up sugar in favor of a small amount of honey. You can drink any drinks except for any sugary drinks. Alcohol is strictly prohibited. As, however, and confectionery and pastries, any fatty and fried foods.

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

Sample menu of an easy diet for weight loss

Breakfast options: porridge with vegetables; leafy vegetables and boiled eggs; granular 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, cheese slice, toast and tea; 150 g of boiled chicken fillet, green vegetable salad and freshly squeezed juice; borscht, fruit salad without dressing and tea.
Dinner options: buckwheat porridge on water without adding oil, vegetable salad and rosehip broth; 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.

Choosing options to your liking and strictly following the rules and recommendations of this diet, you may well lose 1-2 kg per week.

weekly light diet

Agree, not everyone may like the process of independently compiling their own menu, as this requires a lot of thought. It is much easier to act on 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. For the first week of such a diet, 2 kilograms or even a little more are guaranteed to go away, and if you increase physical activity, then you will begin to lose weight even faster.

To achieve your goal, you will have to eliminate most cereals from your diet. This, of course, will not be very popular with porridge lovers, but there's nothing to be done about it.
This diet involves avoiding many sweet fruits, such as bananas and grapes, as well as potatoes. It is better to refuse white bread, replace it with rye, and even use it in moderation. Under the strictest ban, any alcohol, as it increases appetite. Otherwise, this easy 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 stack kefir.

Tuesday
Breakfast: oatmeal with milk, fruits, 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: fruits, 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 a thin layer of butter, 2-3 tbsp. cottage cheese, 1 apple and 1 cup of unsweetened tea.
Lunch: 2 pcs. biscuit cookies, 200 ml of kefir.
Dinner: soup with broccoli, 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 stack. mineral still water.
Dinner: half a portion of buckwheat or any other porridge and vegetable salad seasoned with vegetable oil.
Before bedtime: 1 cup unsweetened green 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 result 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, tea or coffee without milk and sugar if desired.
Dinner: 200 g vegetable salad dressed 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 in its own juice, 250 ml 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 dressed with 1 tbsp. vegetable oil.

Friday
Breakfast lunch dinner:

Saturday
Breakfast:
Dinner: soup on vegetable broth, 100 g poultry fillet.
Dinner: 175 g tuna in its own juice, 1 slice 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 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 of 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 of fish, cooked in any form, 1 stack. low fat kefir.

Friday
Breakfast lunch dinner: boiled poultry fillet.

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

Sunday
Breakfast lunch dinner: fish cooked in any form.

Agree, the diet is varied and boring. You certainly don'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, all fried and fatty foods, sugar, pastries and alcohol, as well as any fast food products, should be completely excluded from your diet. Special attention should be paid to the methods of preparing dishes from permitted products. Products must either be boiled or steamed, or baked or stewed. The diet welcomes lean meat, fresh vegetables, fruits and dishes from them, dairy products, most importantly
requirement for products - 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 stick to it because the menu is quite varied. In addition, the long duration of the diet ensures that the weight lost is gone forever, and does not return some time after it ends. On average, during the diet, you can lose from 4 to 6 kilograms.
Since the home diet is a balanced nutrition system, you can stick to it for almost a lifetime.

A sample menu of a homemade light diet for a few days

Option number 1
Breakfast: 1 slice 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 yogurt.
Dinner: 1 boiled egg, boiled breast, 1 stack. orange juice.

Option number 2
Breakfast: 1 slice of bran bread with butter and cheese, not sweetened 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 a lot of allowed products, a large number of various dishes can be prepared from them, which will significantly dilute the diet menu without reducing its effectiveness.

The light diets offered by us allow not only experimenting with products, showing imagination when compiling the menu, but also once again making sure that light diets can be not only healthy, but also very tasty.

Eat a varied and healthy diet and stay healthy!

Larisa Shuftaykina

There are many nutritional options for weight loss. From the huge number of existing diets, everyone must choose what is right for him. When making a choice, you need to take care not to harm your body and achieve the desired appearance. The most effective diets that will help to remove the stomach and lose about 10 kg are salt-free, French, drinking and protein. You can also achieve results by eating according to the Malysheva method, which offers its own diet for losing weight in the abdomen by 10 kg per week.

IT'S IMPORTANT TO KNOW! Fortuneteller Baba Nina:"There will always be plenty of money if you put it under your pillow..." Read more >>

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salt-free diet

The diet will help you lose weight in a week and remove your stomach and sides at home. Adhering to such a diet, you do not need to completely abandon salt, it is necessary in small quantities for the proper functioning of the body. You can add a little salt to the already prepared food.

The basic rules of a salt-free diet:

1. 1. So that the food is not insipid, it is allowed to use all kinds of spices, herbs, garlic, onions, lemon juice, etc.
2. 2. Cereals and fruits are consumed only in the morning.
3. 3. The weight of a serving on a plate should be 100-120 g.
4. 4. It is forbidden to drink alcohol and eat bread.
5. 5. Milk must be skimmed.
6. 6. You also need to give up sugary carbonated drinks.
7. 7. Drink at least 2 liters of water per day.
8. 8. Dinner should be no later than 19 hours.
9. 9. Approximately 2 g of salt per day is allowed.

The menu for the week is presented in the table:

Day	Breakfast	Dinner	Dinner
	Sugar free coffee	2 eggs, vegetable salad, green tea	Baked fish
	Coffee and cracker	Boiled fish with vegetables	A cup of kefir, boiled veal meat
	Coffee with biscuits	fried zucchini	Egg, boiled veal, vegetable salad
		Egg, carrot salad, hard cheese	Vegetable salad
	carrot salad	Tomato juice and boiled fish	Egg, vegetable salad
		Cabbage salad, boiled chicken	2 eggs, carrot juice
	Tea, cracker	Baked beef, apple	Kefir, 2 eggs

If the weekly diet suits the body, you can continue losing weight for another 7 days, repeating the same menu.

french

The French diet is designed for 2 weeks.

The following rules must be followed:

1. 1. You can’t completely deprive yourself of sweets, as a breakdown may occur.
2. 2. Food should be tasty and beautiful.
3. 3. Recipes must be varied, consisting of at least 30 products per week.
4. 4. Portions should be small.
5. 5. You need to eat slowly.
6. 6. Carbohydrates should be eaten in the morning.
7. 7. Have protein for dinner.

Menu for 7 days

meal	First day	Second day	Third day	Fourth day	Fifth day	Sixth day	Seventh day
	Coffee, toast with jam	Coffee, toast with butter and jam	Coffee, bread with honey	Coffee with cheesecake	fruit juice, toast	Coffee, toast with cheese	Cheesecake, green tea
	2 eggs, tomato, lettuce	Boiled veal, tomato and cucumber salad with herbs and olive oil	Vegetable ragout, orange	Carrot salad, boiled chicken, fruit	Baked fish with tomato	The vinaigrette	Steamed fish cakes, fresh vegetables
	Chicken 100 g	Boiled sausage, celery	Omelet with spinach	Hard cheese, a glass of kefir	Boiled beef, vegetable salad	Roasted turkey, fresh vegetables with herbs	A glass of kefir

The next week you need to adhere to the same diet.

With the help of a diet, you can see minus 10 kg on the scales. But it depends on individual characteristics and physical activity during the day.



Drinking

The drinking diet is tough but effective, lasting ten days or two weeks. More often, girls who need to lose weight in a short time resort to it.

Rule of thumb: Avoid all solid foods. During the diet is allowed:

• water;
• juices;
• fruit drinks;
• jelly;
• broths;
• green tea;
• low-fat dairy products.

You can drink in unlimited quantities, at any time of the day. You can follow this schedule:

• 1-2 day - jelly from berries and fruits;
• 3-4th day - chicken broth;
• 5-6th day - freshly squeezed fruit juices;
• 7-8th day - dried fruit compote;
• 9-10th day - herbal tea;
• 11-12th day - fermented milk products;
• 13-14th day - freshly squeezed vegetable juices.



Contraindications and withdrawal from the diet

Such a diet gives a good result, you can lose 7-12 kg in a week. However, you should be aware of contraindications. This food is not suitable:

• people with digestive problems;
• for children and teenagers;
• for pregnant and lactating women;
• in the presence of kidney disease;
• with hormonal disorders;
• in diseases of the thyroid gland.

Before starting a diet, you need to undergo a full examination and consult a doctor.

It is also important to get out of the drinking diet correctly. Rules:

1. 1. The first three days, only breakfasts in the form of oatmeal with fruit are added.
2. 2. The next 2 days add eggs and boiled meat for lunch.
3. 3. Dinner is the last to appear. It can be in the form of cottage cheese or meat.
4. 4. The next week enrich the menu with buckwheat, potatoes, pasta.
5. 5. It is important not to pounce on food, portions should be no more than 150 g, so as not to return the lost kilograms back.

Protein

During this diet, physical activity is required at least 3 times a week. The diet includes protein foods, foods high in carbohydrates are excluded and the amount of fat is reduced.

Basic rules of the diet:

• exclude alcohol;
• eat 6 times a day;
• eating in the evening no later than 19 hours;
• drink about 2 liters of water a day.

Menu for 14 days:

Day	Breakfast	Lunch	Dinner	Snack	Dinner	Before bedtime
	Green tea	2 eggs, coleslaw	Chicken with rice		Boiled fish, fresh vegetables	Tomato juice
		Salad with cabbage and green peas	Steamed fish, rice	Fresh tomato and cucumber salad	baked beef
		Omelet, apple	Steamed beef with vegetables	Grapefruit	Ragout of vegetables, cottage cheese
		Egg, cheese	Steamed fish cakes with zucchini			Apple juice
		Vegetable salad	Boiled beef, tomatoes			Tomato juice
			Rice with seafood		Vegetable salad, cheese
		Orange	Boiled chicken, cucumber	Grapefruit	Cottage cheese casserole	Apple juice
			Baked fish, salad		Cheese, grilled vegetables
			Vegetable ragout		Seafood in the oven	Tomato juice
			boiled meat	Vegetable salad
		Vegetable salad	Fish cutlets in the oven with zucchini		boiled chicken
			Vegetable salad, omelette		Beef baked with vegetables	Apple juice
			Steamed beef, coleslaw	Cabbage and carrot salad
		Orange	Braised rabbit with rice		Orange

You can not follow a diet for more than a month.

Contraindications

Such a diet is prohibited:

• with heart disease;
• kidneys;
• liver;
• during pregnancy and breastfeeding;
• children;
• To old people.

Having achieved the desired results, you need to include in the diet complex carbohydrates in the form of porridge, whole grain bread, durum wheat pasta. To avoid weight gain, you need to continue to follow a diet and exercise.

Diet nutrition of Elena Malysheva

An effective diet from Elena Malysheva lasts a month. It is suitable for women and men.

Nutrition rules:

1. 1. You can not allow the emergence of hunger.
2. 2. No need to count calories.
3. 3. You need to chew food about 20 times.
4. 4. Drink 10 glasses of water a day.
5. 5. Remove foods containing fast carbohydrates from the diet.
6. 6. Do not eat fatty foods.
7. 7. Do cardio every day: walking, swimming, running.
8. 8. Do fasting days once a week on rice, kefir, cottage cheese, etc.

If you eat according to the rules of this diet, the weight and volume of the abdomen will go away quickly.

And some secrets...

The story of one of our readers, Inga Eremina:

My weight was especially depressing for me, at 41 I weighed like 3 sumo wrestlers combined, namely 92kg. How to lose weight completely? How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure.

But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

When losing weight, you want to choose a diet that will help you get a quick and effective result, for such cases there is the simplest diet. It is designed for a week, the menu is made up of available products. The essence of such weight loss is that some foods can be eaten, while others are not. It is not necessary to calculate every calorie, you can lose 5 kg in a week.

Simple diets for weight loss at home

There are different diet options, for example, losing weight with plain water. Drink several glasses of liquid before meals. Favorite dishes are not excluded, the essence of such weight loss is that after drinking water you don’t feel like eating at all. This weight loss recipe has a different name - a diet for the lazy. Another simple way to lose weight without much difficulty is not to eat after 6:00 pm.

During the day, you can eat different foods, but as soon as the evening comes, you can’t eat anything, even low-calorie foods are prohibited. The simplest diet does not drive a person into a rigid framework, which is why it is popular. To improve the effect, you can exclude sweets, drink coffee and tea without sugar. It is important to remember that the easiest diet for the lazy should not be long, such a diet should not be abused, the optimal diet period is 7 days.

Kefir

A simple diet for weight loss, which does not apply to rigid mono-diets. It is designed for a week, breakfast, lunch and dinner includes low-calorie kefir. It is recommended to include one or two new low-calorie foods daily. It can be baked or boiled potato roots, greens, dried fruits or porridge. For a day, a person losing weight at home should drink 1.5 liters of kefir, eat 100-400 g of additional low-calorie simple meals. As a result, you can lose one kilogram every day.

Buckwheat

A simple diet for weight loss includes buckwheat and low-fat kefir. Porridge can be even for those who have stomach problems, buckwheat is considered a dietary product. Kefir will help the intestines work well, saturate the body with B vitamins, vitamin A. It is forbidden to sit on such a diet for pregnant women and during lactation. Weekly simple buckwheat diet allows you to lose 7 kg.

Protein

Light diets for quick weight loss may include animal and vegetable proteins. This diet helps to lose up to 5 kg. Sample menu:

vegetable

In order for the figure to be beautiful and slender, and fat to disappear from the sides, you should not allow yourself to eat starchy sweet dishes that are high in carbohydrates. Do not abuse smoked meats, do not use salt when cooking, drink plenty of fluids. A simple and effective diet on vegetables will help muffle the feeling of hunger, enrich the body with vitamins. Losing weight this way is easy. For a month it takes up to 10 kg of excess excess weight.

You can’t forbid yourself to try new simple vegetable recipes, they can even replace some dishes from a weekly vegetable diet. It is important that dishes that include rice, chicken breast and vegetables are not too high in calories, and the percentage of vegetables always dominates. Alternatively, you can use a simple weekly vegetable diet, which includes:

• breakfast: any fresh fruit;
• lunch: paella with vegetables;
• dinner: risotto with vegetables;

A simple menu for weight loss for a week

The simplest protein or vegetable diet should include only fresh foods, plus you need to get rid of bad habits. To lose weight, it is important to eat right, for example, use this simple menu for 7 days:

Video: easy diet for weight loss

The World Health Organization has declared obesity a pandemic of our time.

Today, 500 million people are overweight.

World leaders in "mass obesity" among adults: Mexico (32.8%), USA (31.8%), Syria (31.6%), Venezuela, Libya (30.8%). Excess weight indicates a metabolic disorder in the body and is exacerbated by the development of concomitant diseases.

Today, there are many diets aimed at accelerated or systematic weight loss. Among the variety of weight loss methods, it is extremely difficult to choose the most effective one, since its effectiveness depends on the individual characteristics of the body (the amount of excess weight, health status, hormonal background, metabolic rate).

Consider the causes, consequences of obesity, 12 effective diets to fight for health and a slim body, what changes occur in the body after losing weight.

Where does excess weight come from and what does it lead to?

Causes of obesity.

1. A persistent discrepancy between the amount of energy expended and received, as a result of the consumption of high-calorie foods in large portions with a sedentary lifestyle.
2. genetic predisposition.
3. Age and gender factors. Interestingly, women gain weight faster, due to the hormonal characteristics of the body and less muscle mass relative to the physique of men. In addition, with age, the metabolism slows down, the need for energy decreases, which leads to a gradual accumulation of adipose tissue and an increase in body weight.
4. Primary pathology of the endocrine glands or impaired hypothalamic functions.
5. Tumor development.

Complications of obesity:

• diseases of the digestive tract;
• pancreatitis;
• arterial hypertension;
• diseases of the gallbladder, liver;
• type 2 diabetes mellitus;
• ischemic heart disease, stroke;
• amenorrhea, infertility, menstrual disorders in women, impotence in men;
• diseases of the respiratory, musculoskeletal systems (hypoventilation syndrome, gout, osteoarthritis);
• diseases of the vessels of the lower extremities.

In addition to the deterioration of health, obesity disrupts the psycho-emotional balance: it increases the level of anxiety, leads to frequent depression, suppression of sexual function, causes difficulties in finding employment, and reduces self-esteem.

Excess weight in advanced stages causes endocrine dysfunctions that lead to death. In the world ranking, mortality from obesity ranks sixth, and from hunger - eighth.

12 effective diets

Consider popular weight loss methods. Regardless of the type chosen, any diet involves compliance with the water regime: drinking 1.5 - 3 liters of pure per day. At the same time, daily physical activity accelerates weight loss.

The best diets to fight extra pounds.

1. . A distinctive feature of this technique is the high rate of weight loss: in 13-14 days you will become 7-10 kilograms lighter. The effectiveness of the Japanese diet is achieved through a complete restructuring of metabolism. At the same time, the result obtained is stored for at least two years. Subject to dietary nutrition, it is forbidden to consume alcoholic beverages, sugar, salt, pastries, sweets. The Japanese weight loss program is considered a low-calorie diet, focusing on low-carbohydrate foods, due to which the body must burn stored fat for energy production. During the procedure, the stomach decreases in size, which facilitates the process of getting out of it.
2. . This is a protein nutrition program. The duration of the diet depends on the amount of excess weight and reaches 3-4 months. Dukan's technique is divided into four stages: "Attack", "Alternation", "Consolidation" and "Stabilization", each of which has its own diet, duration, permitted and prohibited foods for consumption. General dietary requirements: do morning exercises daily, add oat bran to meals, walk outside for at least half an hour. The Dukan weight loss scheme does not limit the amount of “permitted” foods consumed, excludes the use of chemical additives, drugs, and is considered safe to comply with.
3. . Belongs to the category of hard mono-diet, designed for quick weight loss. The main ingredient of the technique is buckwheat, which must be prepared using a special technology. Groats are forbidden to cook, pour boiling water over it and leave for eight hours. At the same time, seasonings and salt should not be added to it. After this time, buckwheat porridge can be eaten in unlimited quantities.
   In the classic version, the diet is designed for a week (for this period, weight loss is 4–5 kilograms), if necessary, the compliance period can be increased to 14 days (minus 6–10 kilograms). When losing weight, in addition to buckwheat, it is allowed to drink one and a half liters of alkaline mineral water, green tea and a liter of kefir with a fat content of 1%.
   If, following the methodology, you feel a deterioration in well-being, it is recommended to introduce non-caloric fruits (apples, oranges, grapefruit) into the daily diet.
4. 
   . The basic rule of the methodology is that 85% of the menu for losing weight should be protein products: lean meat, fish, eggs, dairy products, seafood. This is an effective diet for 2 weeks, which will help get rid of 4-8 extra pounds during this period.
   Protein Day Principle: Eat small meals every three hours. It is allowed to introduce carbohydrate foods with a low glycemic index (up to 40) into the daily diet: soy, cucumbers, nuts, chickpea puree, citrus fruits.
   For fast weight loss and increase in muscle mass, it is recommended to perform strength exercises.
5. . The most important component of the menu is protein. The doctor of medical sciences and the TV presenter of the Health program recommends getting it with low-fat dairy products, meats, and fish. The main condition is not to combine the reception and at one time. It is strictly forbidden to eat meat and cereals at the same time; it is better to combine them with greens and vegetables separately.
   The duration of the Malysheva diet is one month, then everything depends on the result. At the initial stage, the food consumed per day should be 1200 kilocalories, gradually reduce this figure to 1000 kilocalories per day. In addition, Elena Vasilievna argues about the importance of a positive attitude, you need to eat in a good mood and calm atmosphere, mentally set yourself up that food is a holiday for every cell of the body.
   Before swallowing food, Malysheva advises making eighteen chewing movements. This will reduce the load on the digestive organs, prolong the health of the teeth. The technique allows you to get rid of up to 25 kilograms in 2 months.
6. . Designed to eliminate from 10 to 20 kilograms in four weeks. The Maggi technique includes the following most effective diets: cottage cheese and egg. Which option to give preference to depends on personal eating habits, health status. Both options are effective. Maggi's diet is not a mono-diet; her diet includes vegetables, fruits, and meat. Products are selected in such a way as to activate the burning of accumulated fat and remove toxins from the body.
7. . A modern way to quickly lose weight with a minimum of effort. Energy Diet is a complex of special cocktails that are designed to provide the human body with the maximum amount of nutrients with a minimum of calories. ED line products contain vitamins, minerals, proteins, fats, carbohydrates, fiber. This is an effective diet, designed for 4 - 6 months, which will help build 10 - 30 kilograms over this period.
8. . The main principle of the methodology is to count the amount of carbohydrates consumed daily (the maximum is allowed to be eaten - 40 units per day), exclude flour products, sweets from the menu, and eat plenty of protein products. For the first week of adherence to the Kremlin nutrition system, weight loss is 4-5 kilograms, in 30 days - 10 kilograms, in two to three months - 20 kilograms.
9. . The essence of the method is the daily alternation of the following mono-diets: fish, vegetable, chicken, cereal, cottage cheese and fruit. The constant change of the main product eliminates the body's addiction to the component and the "stagnation" of weight.
   The effect of the weight loss diet is impressive: the average daily weight varies from 0.5 to 0.8 kilograms per day. As a result, in two weeks of observing the "6 petals" it is possible to lose up to 15 extra pounds.
10. . In its classic form, this is a mono-diet on the water, which does not require financial investments, time and effort to prepare allowed dishes. The main rule of the technique is to drink 250 milliliters of pure water before each meal, including snacks. Halve the amount of food you eat. Exclude fast-digesting carbohydrates, high-fat foods, pickles, canned food, smoked meats from the menu. The preferred method of cooking is baking, boiling. Depending on the goals, in 14 days the girls manage to lose up to 10 kilograms.
11. . It is a low-calorie weight loss program. The average daily menu of the technique provides the body with 1200 - 1500 kilocalories of energy. The diet consists of protein products (boiled egg, lactic acid products, lean meat), non-starchy vegetables and permitted fruits (orange, grapefruit, apple).
    Conventionally, Protasov's diet is divided into three stages: vegetarian, with the addition of meat, fixing. The duration of the technique is 5 weeks. During this period, it takes up to 10 kilograms of excess weight.
12. 
    . This is a strict method of losing weight, which is popular in our time. There are the following lightweight modifications of the fermented milk diet: kefir-curd, kefir-apple, kefir-egg, kefir-buckwheat, kefir-cucumber, striped.
    Subject to strict methodology, the only permitted product for consumption is fat-free kefir or 1%. On the day you need to drink a liter of fermented milk drink in five doses. During breaks, drink at least 1.5 liters of water per day. After three "kefir" days, you will become 1.5 kilograms lighter, in a week - by 3, in 14 days - up to 8.
    To avoid an increase in the secretion of gastric juice, the development of gastritis, exacerbation of an ulcer, it is not recommended to practice a strict sour-milk diet for more than two weeks.

As you can see, there are many ways to effectively lose weight. To achieve the desired result, unquestioning adherence to the conditions of the diet, water regime and daily physical activity is required.
During weight loss, it is recommended to engage in swimming, yoga, gymnastics. It is useful to do mesotherapy, body wraps, ultrasonic peeling, anti-cellulite, tightening massage. These procedures will help to avoid sagging skin.

Losing 5-10% of body weight while overweight reduces the risk of exacerbation of diabetes mellitus, cardiovascular disease, and improves overall health.

Consider 14 changes that occur in a person's life after getting rid of unnecessary kilograms.

1. A burst of energy. After losing weight, you will become more mobile, catching up with a departing bus or climbing stairs will become easier.
2. Memory improvement. The activity of the brain will increase, the volume of memorized information will become larger.
3. Increase sex drive, you will feel sexier. In the course of research, American scientists came to the conclusion that the loss of 30 kilograms of one of the partners improves family relationships.
4. Reducing the dangerous risk of developing cancer. Excess weight causes inflammatory reactions in the body, changes in the cells of the body. Losing at least 5% weight reduces the risk of cancer.
5. Restoration of psycho-emotional balance.
6. Change in taste buds.
7. Strengthening bones and joints by reducing the load on them.
8. Reducing the cost of maintaining health, by an average of 42%. This is due to the fact that obese people are more likely to have chronic diseases that require ongoing treatment.
9. Career. According to statistics, slender people find it 5 times easier to find a new job and increase income than full ones. This pattern is especially true for women.
10. Reducing the need for drugs. Weight loss lowers blood cholesterol levels. As a result, the need for taking drugs for high blood pressure will decrease. Maintaining a normal weight prevents the development of diseases of the heart, blood vessels, organs of the digestive tract, and the thyroid gland. Interestingly, after weight loss, heartburn and asthma are less worrisome.
11. Flabbiness of the skin. If during weight loss you limit yourself to dieting, ignore sports, massage, the result of losing weight can be very disappointing. Sagging skin on problem areas (stomach, thighs, buttocks, arms) is an unpleasant painful sight for every woman. To eliminate it, you need to resort to tightening procedures or start regularly visiting the pool, massage therapist, beautician.
12. Sleep improvement. Dropping extra pounds "releases" the upper respiratory tract of a person from the soft tissues that blocked them. As a result, sleep becomes better and 22 minutes longer.
13. Increased chance of getting pregnant. Remember, fullness can cause polycystic ovaries and infertility. These effective diets will help to deal with unwanted weight, restore the functioning of internal organs, increase the likelihood of conceiving and bearing a healthy child.
14. Vision improvement. Do not forget that being overweight increases the risk of developing diabetes, which adversely affects the condition of the eyes. According to research from the University of Georgia, being overweight reduces the amount of lutein and zeaxanthin in the retina, which causes degenerative age-related changes.

Weight loss has a positive effect on the human body: the hormonal background normalizes, immunity increases, efficiency increases, erection problems disappear, the load on the joints / veins / blood vessels / heart decreases. As a result, life brings more joy.

Conclusion

The benefits of losing weight are beauty, self-confidence, increased life expectancy, a healthy body, emotional stability.

To drop 1 - 3 kilograms, effective diets for 7 days (buckwheat, kefir) are suitable, to eliminate 4 - 10 kilograms, pay attention to methods lasting from 2 weeks to a month (Japanese, protein, "6 petals", "lazy") . If the excess weight has reached the mark of 20 kilograms and above, it is recommended to use the “protein” programs of Dukan, Malysheva, Maggi, Protasov or the “Kremlin”. They are designed for a systematic weight loss over 2 to 6 months.

So that after the end of the diet, excess weight does not return back, monitor the state of the figure in terms of volume. They shouldn't increase. Take to avoid gastrointestinal problems that occur due to the scarcity of the diet for triglycerides. Watch your sleep, a sleepy person is prone to overeating. Move more, drink plenty of water, eat protein foods, increase self-esteem.

Remember, you can lose from 70 to 150 grams of fat per day. Food is not the main pleasure in life. Much more interesting than a hearty meal is communication, walks and hobbies. This setting will help you tune in to a positive mood and stick to proper nutrition will become easier. Lose weight wisely and enjoy life!

We are waiting for your feedback which of the diets helped to cope with excess weight and gain health!