Nutritious diet options for comfortable weight loss. Nourishing diet Nourishing diet

If you decide to correct your figure and bring your weight back to normal, but do not want to severely limit yourself in food, you should try a nourishing diet. By sticking to it, you will not constantly feel hungry and at the same time you will be able to get rid of extra pounds.

When eating a filling diet, you need to eat plenty of protein and vegetables.

The downside of most diets is that they strictly limit the number of calories they consume. In a nutritious diet, this limit is 1700 kcal per day, which is significantly more than many of its analogues.

Nourishing diet menu options

There are 2 types of this diet.

The first includes a fairly large amount of protein and vegetables. You need to stick to this menu for exactly a week.

1 option

For breakfast It is best to eat low-fat cottage cheese in quantities of no more than 100 grams. You can wash it down with tea or coffee with milk.

Between breakfast and lunch It is recommended to eat about 200 grams of low-fat cottage cheese with added herbs and drink one glass of mineral water.

Dinner must consist of eggs. You can eat 2 whole eggs, or 6 whites.

During dinner Best consumed with one baked potato and steamed fish (70 grams).

People with kidney disease should avoid this diet option.

Option 2

Here, the main product to be eaten is rice. If you decide to stick to this menu, you need to eat this way for a week: the first, third, fifth and seventh days are fasting days; on the second, fourth and sixth days you can eat more heavily in order to avoid a possible breakdown.

Breakfast on fasting days it should consist of salad with 150 grams and a glass of water (preferably mineral).

For lunch You can eat boiled rice with a salad made from vegetable oil.

Dinner should consist of 150 grams of boiled fish, lettuce and a slice of bread.

On days that are intended to prevent possible breakdowns, for breakfast you can eat rice porridge cooked in milk and drink a glass of juice (preferably tomato). For lunch, it is best to boil 200 grams of fish. You can also eat a fruit salad dressed with sour cream. Dinner should consist of fried meat with a piece of bread and lettuce.
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If you decide to stick to a nutritious diet, you just need to avoid drinking alcohol and all kinds of sweets. A nutritious diet is suitable primarily for those who lead an active lifestyle.

Lose weight up to 2 kg in 3 days.
The average daily calorie content is 1050 Kcal.

Despite the abundance of programs aimed at weight loss, many people who want to lose weight still fail to achieve an ideal figure. Not everyone can withstand a low-calorie and meager diet. There is a way out - this is a nourishing diet. We present to your attention a nutrition system that promises to lose those extra pounds without the pangs of hunger and discomfort.

Requirements of a nutritious diet

The age-old question: what to eat to lose weight? Nutrition experts advise introducing products into the menu that will speed up the fat burning process. These include:
- lemons, grapefruits, oranges and other citrus fruits;
- sour juices;
- green tea;
- natural coffe;
- pineapples;
- foods rich in fiber (bell peppers, broccoli, cauliflower, cucumbers, asparagus, beets and other vegetables);
- various spices;
- lean meat, fish, seafood;
- low-fat and low-fat dairy and fermented milk products;
- nuts, seeds;
- vegetable oils.

When creating a diet, it is important to take into account the amount of calories you need, the individual characteristics of your body and taste preferences.

If you find it easier to follow a specific menu, we suggest that you familiarize yourself with several types of nourishing diets that are most popular and promise significant weight loss. You should not stay on any of the diet options for more than a month. After all, calorie intake is still reduced, and if you follow a diet for a longer period of time, you can provoke problems with the functioning of the body and feel a loss of strength.

According to the first option of a nutritious diet you need to eat any vegetables, skinless chicken fillet, brown or brown rice and drink low-fat kefir. When preparing meat, it is better to choose the most gentle heat treatment methods: boil, bake, stew, but do not fry in oil. Do the same with vegetables, if desired. But it is advisable to consume more of them raw and focus on seasonal products. Be sure to drink enough water and drink tea and coffee without sugar. You need to salt your dishes, but in moderation, otherwise weight loss may slow down, and swelling is possible. For the day you will need 300 g of boiled rice, 500 g of vegetables, 200 g of chicken meat and up to 300 ml of kefir.

The second option for a nourishing diet also involves eating four ingredients. This time the diet should be composed of 5 chicken eggs, 200 g of low-fat cottage cheese, a handful of various nuts and 500 g of any fruit. You are also allowed to consume a teaspoon of natural honey or jam a day if you have a sweet tooth. Don’t be afraid, such a small amount of delicacy will not negatively affect your weight loss, but your chances of losing your diet due to a lack of sweets will significantly reduce.

The third option for a nourishing diet involves the consumption of 300 g of lean fish (cooked in any way that does not use fats), 600 g of vegetables, two small bananas, 300 ml of milk. To add variety to your menu and pamper your taste buds, you can make a smoothie from banana and milk. It's tasty, low-calorie and very healthy.

If the diets listed above still seem monotonous to you, you will probably like fourth option of a nourishing diet. In this case, a menu is prescribed for 3 days, which can be repeated over and over again (up to a month) until the scale pleases you with a mark on the desired number. There was room for more products here. Low-fat cottage cheese, kefir, cereals (rice, oatmeal), lean meat and fish, various fruits, berries and vegetables are recommended for consumption. It is allowed to eat even a little bread (preferably rye or whole grain) and honey. Meals are five times a day.

Nourishing diet menu

Nourishing Diet No. 1

Breakfast: cucumbers with tomatoes in the form of salad (200 g); kefir (150 ml).
Lunch: rice porridge (150 g); 100 g steam chicken fillet; white cabbage salad with cucumbers (200 g).
Afternoon snack: rice porridge (150 g) and half a glass of kefir.
Dinner: 100 g of chicken and carrots.

Nourishing diet #2

Breakfast: 3 egg omelette, steamed or fried without oil; apple and pear salad (150 g).
Lunch: 100 g of cottage cheese and half a handful of nuts; 150 g orange.
Afternoon snack: 2 boiled eggs and up to 200 g of kiwi.
Dinner: 100 g of cottage cheese and half a handful of nuts (you can add a teaspoon of honey to the dish).

Nourishing diet plan No. 3

Breakfast: a cocktail made from 150 ml of milk and a small banana.
Lunch: 150 g baked fish; 300 g of cucumber salad, white cabbage and bell pepper.
Afternoon snack: Drink the same smoothie as in the morning, or have a banana and half a glass of milk separately.
Dinner: 150 g of cooked fish fillet and up to 300 g of salad of grated carrots and avocado.

Nourishing diet #4

Day 1
Breakfast: omelet of 2 eggs and tomato (you can add a little breadcrumbs to it when cooking); tea with a slice of lemon; rye bread.
Snack: salad of kiwi, banana, 5-6 strawberries, handfuls of nuts, seasoned with natural honey and plain yogurt (you can spice up the dish with a pinch of cinnamon).
Lunch: 150-200 g of salmon baked in low-fat cream or sour cream (or other fish that you like); 2 tbsp. l. boiled rice.
Afternoon snack: a glass of kefir and whole grain bread.
Dinner: 200 g low-fat cottage cheese and a handful of dried apricots.

Day 2
Breakfast: 100 g of oatmeal (cooked in water) with slices of one apple, a teaspoon of honey or jam; tea with lemon, a slice of dark chocolate and marmalade.
Snack: a serving of bell pepper salad, feta cheese, lettuce leaves, dressed with a small amount of olive oil; rye cracker.
Lunch: large baked potato; up to 200 g of chicken breast, stewed or baked.
Afternoon snack: 150-200 g of cottage cheese, seasoned with low-fat yogurt and 1 tsp. honey; a handful of nuts.
Dinner: a glass of kefir.

Day 3
Breakfast: jelly made from 300 ml milk, 1 tbsp. l. cocoa, 2 tbsp. l. gelatin; Tea coffee.
Snack: natural yogurt (200 ml) accompanied by a handful of blueberries and nuts; you can also eat 1 tsp. honey
Lunch: 200 g steamed vegetables; 100 g lean pork, stewed in sour cream with a small amount of mushrooms.
Afternoon snack: 2 tbsp. l. cottage cheese with a few pieces of dried apricots and a pinch of cinnamon.
Dinner: boiled eggs (2 pcs.); tea with lemon and 1 tsp. honey

Contraindications for a nutritious diet

• Children, adolescents, pregnant women, lactating women and menopause, people with chronic diseases, and during illness should not be on a nutritious diet (at least without consulting a doctor).
• Also, you should not turn to a rich diet after surgery.

The benefits of a nutritious diet

1. A nutritious diet allows you to lose excess weight without causing severe hunger and without depriving your body of vital substances.
2. By losing weight in this way, a person usually feels energetic, can play sports and live an active life.
3. A variety of options for satisfying weight loss allows you to choose the one you like.
4. The technique does not require the purchase of overseas products; all food is available.

Disadvantages of the diet

• A nutritious diet is more suitable for minor body correction than for significant correction of body shape.
• For some people who are losing weight, the menu (especially the first three options) seems monotonous, and such eating even for a few days turns out to be a difficult test for them.

Repeated diet

After following any version of a nourishing diet for more than two weeks, it is worth taking a break for at least 3 months. After it expires, you can use the method again, if desired.

The essence of a nourishing diet for weight loss

When there are problems of excess weight, sooner or later the decision arises to “go on” a diet. However, not everyone can withstand the constant feeling of hunger and withstand the “tests” in the form of severe food restrictions. A nourishing diet is a completely different matter. The name of the diet alone suggests that you won’t have to starve. But this does not mean at all that the weight will not come off. If you eat according to all the rules, you can lose from 2 to 4 kg in 1 to 2 weeks.

Of course, compared to other diets, a nutritious diet does not provide noticeable weight loss. The extra pounds go away gradually, which also has its positive aspects. The body is not in a stressful state, and the psychological mood and “full” stomach allow you to stay on this diet for a long time.

Nourishing diet menu options

There are 2 types of this diet.

The first includes a fairly large amount of protein and vegetables. You need to stick to this menu for exactly a week.

1 option

For breakfast, it is best to eat cheese or low-fat cottage cheese in an amount of no more than 100 grams. You can wash it down with tea or coffee with milk.

Lunch should consist of eggs. You can eat 2 whole eggs, or 6 whites.

During dinner, it is best to eat mushrooms with one baked potato and steamed fish (70 grams).

People with kidney disease should avoid this diet option.

Option 2

Here, the main product to be eaten is rice. If you decide to stick to this menu, you need to eat this way for a week: the first, third, fifth and seventh days are fasting days; on the second, fourth and sixth days you can eat more heavily in order to avoid a possible breakdown.

Breakfast on fasting days should consist of 150 grams of cabbage salad and a glass of water (preferably mineral).

For lunch you can eat boiled rice with a salad made from carrots and vegetable oil.

Dinner should consist of 150 grams of boiled fish, lettuce and a slice of bread.

On days that are intended to prevent possible breakdowns, for breakfast you can eat rice porridge cooked in milk and drink a glass of juice (preferably tomato). For lunch, it is best to boil 200 grams of fish. You can also eat a fruit salad dressed with sour cream. Dinner should consist of fried meat with a piece of bread and lettuce.

Nourishing diet for weight loss

A nutritious diet involves eating protein foods and non-starchy vegetables. Protein is considered a complex element for our body and, once it enters the stomach, a lot of energy is spent on its digestion. Therefore, the feeling of fullness when consuming it comes quickly and occurs only after 4 – 5 hours.

Vegetables and fruits saturate the body with all useful substances, while the absence of starch has a beneficial effect on metabolism. In addition, the presence of starchy vegetables and fruits in the diet leads to increased cholesterol levels and interferes with the natural cleansing of the body, due to which excess weight begins to form.

You can create a menu for a nutritious diet yourself, taking into account some rules:

• main meals - 3, snacks maximum 2;
• the total daily calorie intake should not exceed 1500 kcal;
• if you feel a strong feeling of hunger, you can eat 2 tbsp. oat bran;
• you need to drink at least 2 liters of drinking water, it is better to avoid juices;
• It is allowed to eat low-fat fish, white meat (poultry breast or lean pork), wholemeal bread (in the morning), non-starchy vegetables and fruits, herbs, kefir, cottage cheese, eggs.

Nourishing diet with rice

Day 1

Breakfast: 150 g of cabbage salad, a glass of mineral water.

Lunch: Boil 4 tablespoons of rice, serve with a salad of carrots and vegetable oil.

Dinner: 150 g of boiled fish, lettuce, bread.

Day 2

Breakfast: rice porridge with milk, a glass of apple juice.

Lunch: 200 g of boiled fish, fruit salad, seasoned with 10% sour cream.

Dinner: fried meat, lettuce, slice of bread.

These days must be alternated one after another during the week, the first day serves as a “unloading”, during which most of the calorie savings occur, and the second serves to prevent breakdowns.

Popular nourishing diets

A nutritious diet for weight loss is represented by many accessible and effective methods. The most popular among them are:

Protein-vegetable diet

Most people who want to lose weight know that protein foods help to get rid of the annoying and often false feeling of hunger for a long time. Maintaining a diet on any type of fruit or vegetable is always very difficult. Methods based on the consumption of fermented milk products, meat or fish provide more opportunities to avoid diet failure and “painlessly” continue the process of losing weight. You can safely stick to a protein-vegetable diet for 7 or more days. Its average effectiveness (depending on the initial weight) is a loss of 3 to 5 extra pounds per week.

Sample menu for one day:

• low-fat cottage cheese/hard cheese (up to 150 g), a cup of unsweetened coffee with milk/green tea with honey for the first breakfast;
• kefir with 1% fat content (250 ml), mineral water (200 ml) for the 2nd breakfast;
• boiled fish (70 g), baked potatoes (up to 100 g), a side dish of stewed mushrooms (150 g) for lunch;
• an apple (orange, a handful of dried fruits) for an afternoon snack;
• 2 hard-boiled eggs (6 whites), citrus juice (250 ml) for dinner.

Cereal diet

Such diets provide for the primary consumption of a variety of cereals. Among the most effective are the rice diet, the “Six Porridges” and the 10-day cereal method.

Rice diet 7 days

The duration of a nourishing variety of rice diet is one week, the result is minus 3-5 kg. Menu includes:

• first day:
• cabbage salad with herbs (150 g), mineral water (250) for breakfast;
• boiled rice (100 g), chopped carrots with olive oil (150 g) for lunch;
• steamed sea fish (150 g), a slice of bread, a few lettuce leaves for dinner;

• on the second day:
• unsweetened milk rice porridge (150 g), apple juice (250 ml);
• boiled fish (200 g), fruit salad with sour cream (150 g);
• lean grilled meat (150 g), green vegetable salad (200 g).

Throughout the next week, the menu of the two days alternates sequentially.

Diet and how to make it

Simply taking a ready-made menu and following it is a completely wrong approach. Each person is individual, and even such a small thing as digestive characteristics can have an impact on the result. One girl with your same weight can perfectly lose weight using the proposed menu, and you can even gain it. So, first, determine the daily calorie intake that will ensure you lose weight. How to do it?

Take the caloric value of 1800 kcal as a starting point and select a menu that would correspond to this figure (naturally, without containing a large amount of carbohydrates and fats). Try eating this way for a couple of days, measuring your weight in the morning on an empty stomach. If your weight continues to increase, then reduce your caloric intake by 100 kcal and see the result. Accordingly, if the weight does not fall again, then reduce calories until progress is visible on the scale.

BUT! Monitoring success using scales is not the main thing. You will see the most objective result in the mirror. At first, of course, you should monitor your progress on the scale, but over time, get used to putting the numbers above your reflection.

The next step is to determine which products you simply cannot do without. If it is sweet and starchy (chocolate, buns, cookies, marshmallows, etc.), then do not remove these products. Include a slice of chocolate in your menu in the morning or one small bun or cookie. The main thing is not to overeat on them, but savor a small piece longer to enjoy it.

And so, our menu will consist of 5 meals, the calorie content will decrease towards dinner. The last meal is no later than 2 hours before bedtime.

Real diet for weight loss - menu:

• Breakfast – 50 g of oatmeal with an apple, 2 boiled eggs, a cup of coffee or tea;
• Second breakfast – two apples, a small portion of your favorite dessert;
• Lunch – 100 g of rice or buckwheat, 200 g of fish or chicken breast, salad of cucumbers, tomatoes and bell peppers with basil;
• Afternoon snack – 300 ml of kefir or natural yogurt without sugar with the addition of pineapple and kiwi;
• Dinner – 100 g of cottage cheese with a spoon of honey or berries.

Now let's look at what an affordable diet for quick weight loss looks like, that is, one that does not require you to spend a lot of money.

Option No. 1 – Rice, vegetables, chicken, kefir

Only 4 ingredients! Can't believe it? But after staying on such a diet for a month, you can see stunning results without harm to your health! For the day you will need: 300 g of rice, 500 g of any vegetables, 200 g of chicken, 300 ml of kefir.

• Breakfast - salad of 200 g of any vegetables, 150 ml of kefir;
• Lunch – 150 g rice, 100 g chicken, 200 g vegetables;
• Afternoon snack – 150 g rice, 150 ml kefir;
• Dinner – 100 g chicken, 100 g vegetables.

The diet is low-calorie, so you shouldn’t stick to it for more than a month. Take a break for 3 months and try again.

Option No. 2 – Eggs, cottage cheese, nuts, fruits

And again 4 ingredients! You can add a spoonful of honey to such a menu as a bonus if you have a big sweet tooth. For the day you will need: 5 eggs, 200 g of cottage cheese, a handful of nuts, 500 g of fruit.

• Breakfast – omelet of 3 eggs, 150 g of fruit;
• Lunch – 100 g of cottage cheese with half a handful of nuts, 150 g of fruit;
• Afternoon snack – 2 eggs, 200 g of fruit;
• Dinner – 100 g of cottage cheese with a handful of nuts and a spoon of honey.

The diet is also low in calories, so do not use it for more than a month. Due to the presence of nuts in the diet, it will be quite easy to get used to and tolerate such a diet.

Option No. 3 – Fish, vegetables, milk, bananas

A great option for those with a sweet tooth and people who just love to eat delicious food! For the day you will need: 300 g of medium-fat fish, 600 g of vegetables, 300 ml of milk, 2 bananas. For a delicious dessert, we recommend you make a smoothie from milk and banana, and eat fish and vegetables together.

• Breakfast – a cocktail of 150 ml of milk and a small banana;
• Lunch – 300 g of vegetables, 150 g of fish;
• Afternoon snack – a cocktail of 150 ml of milk and a small banana;
• Dinner – 300 g of vegetables, 150 g of fish.

The menu may seem sparse, but it’s easy enough to eat even for several months. If it is convenient for you, you can divide this amount of food even into 5 or 6 meals.

Of these three options, you can safely choose any one, the main thing is to choose what will be convenient for you.

Diet "Six cereals" belongs to the category of express methods for rapid weight loss. Its duration is 7 days. According to it, each day of the week has its own type of porridge. On Monday you can eat only wheat, on Tuesday - millet, on Wednesday - oatmeal, on Thursday - rice, on Friday - barley, on Saturday - pearl barley, on Sunday - any or combined porridge. The order of the grains cannot be changed. They can be steamed overnight with boiling water or cooked in plain water, without adding salt, sugar, oil or spices. The size of portions is not limited, there is no strict diet.

10-day cereal method has a more varied and tasty diet. It is also based on all kinds of cereals (except semolina), but allows the use of any fresh vegetables, fruits (dried fruits), nuts and seeds. The method of preparing porridge is similar: using water without salt, sugar or seasonings. Before each meal, it is important to drink a glass of still mineral water. Portion sizes can be anything you want.

Each diet presented is quite effective and allows you to get rid of 4-7 kg over the entire period of its adherence.

Making your own hearty diet

To create a nutritious diet of your favorite foods, take as a guide the number of calories that your body spends at rest to maintain vital functions. You can calculate your basal metabolic rate on the Internet, or take the average figure for women – 1500 kcal – as a starting point.

Then consider that at each main meal you should eat a serving of low-fat protein. Cottage cheese, fish, chicken breasts, seafood - choose what you like. For breakfast, it is better to eat some porridge or bread, this will give you energy for vigorous activity. But from 14.00, switch to side dishes of non-starchy, but voluminous vegetables. Eat cucumbers, tomatoes, cabbage of all kinds and leafy greens.

For a snack, choose any large fruit and some yogurt or cottage cheese, but try to refrain from juices. From the point of view of satiety, juices are ballast. After all, they are digested almost instantly and leave you hungry. It is known that the body is more inclined to focus not on the “indications” of the hypothalamus, but on the feeling of fullness or emptiness of the stomach, so try to eat in the same volumes as before the diet, reducing the amount of food gradually. And ordinary wheat or rye bran will help you cope with sudden attacks of hunger. A couple of teaspoons of bran powder in kefir or soup and you are guaranteed to eat less. Not hungry weight loss!

The human body is a complex mechanism that requires more attention and care with age. Scientists have found that many acquired human diseases are associated with excess weight, and a light diet will help to cope with them. But this does not mean that you need to exhaust yourself with heavy exercises, body wraps, salt and pills, or go on a hunger strike - it’s enough just to choose the right diet for your body.

A little about diets

When many people hear the word “diet,” they associate it with a long hunger strike, giving up their favorite dishes and products, and a radical change in life. However, you should not be scared right away, because there are many very easy diets for every day, in which you will not feel hungry, irritated or tired. That is why they are called light - they allow you to eat tasty and satisfying, saturating the body with the necessary vitamins and removing excess fats and toxins.

The process occurs gradually, the body does not receive shock from a sudden change in diet, as a result of which the general biorhythm is not disturbed. The list of foods recommended by nutritionists that burn fat well is quite simple:

It should be noted that not only women are addicted to diets.. From historical research, traditions are known in Ancient Greece, when athletes, before serious competitions, excluded vegetables and bread from their diet, replacing them with an abundance of meat.

Later, a similar diet for patients was used by the French physician Brillat-Savarin in the nineteenth century. This way of eating in our time is called the “Protein diet”.

And in 1864, the English undertaker William Banting published a book, which received recognition in all circles of society and was subsequently translated into many languages, about Dr. Harvey’s healthy diet by giving up sweets, yeast and potatoes, which allowed him to lose more than twenty kilograms and is recommended for patients with diabetes. .

Pros of a light, filling diet:

• Gradual weight loss and long-term retention at the desired level.
• No irritation or hunger strikes.
• No tiring exercise.
• Saturation with substances necessary for health.
• Rejuvenation of the whole body.

It is not necessary to take a long break between such nutritional methods.. When choosing a diet, it is important to take into account personal taste preferences and physical condition, because there are diseases in which refusing a certain product is harmful.

Protein-vegetable light diets

The French doctor Pierre Dukan invented this principle of nutrition, during which the body consumes its own fats from a lack of carbohydrates, which is where the name of the diet itself comes from.

An approximate diet according to the Dukan diet contained tea or coffee, scrambled eggs and a slice of lightly salted fish for breakfast, yogurt and oatmeal for lunch, boiled dietary meat for lunch, boiled seafood for an afternoon snack and low-fat kefir with seafood for dinner.

Protein-based, easily tolerated diets consist mainly of lean meat and dairy products and allow you to lose about five kilograms. It is recommended to add starch-free vegetables (zucchini, potatoes, beets) to the diet in order to compensate for the intake of protein in the body, prepare food by stewing and boiling, and eliminate grains and sugar.

You can distribute the food by drinking black coffee with milk or green tea and 150 grams of low-fat cottage cheese for the first breakfast, a glass of mineral water and one percent kefir for the second, one hundred grams of stewed potatoes and mushrooms for lunch, a mixture of dried fruits and an apple for an afternoon snack and two boiled hard-boiled eggs with a glass of juice for dinner. The basic rule is to cook without using vegetable oil.

The second meal option includes fresh banana and a slice of bread for breakfast, poultry soup, a steamed cutlet and stewed vegetables for lunch, a glass of fresh yogurt and fruit for an afternoon snack, and chicken with stewed vegetables for dinner. This is an easy diet for a month.

The third diet consists of coffee, oatmeal with fruit or an omelet for breakfast, a vegetable or fruit salad and low-fat soup for lunch, fish, steamed cutlets, or a light salad for dinner. Instead of water or tea, you can drink kefir or fermented baked milk with low fat content.

Such nutrition can be used only for two weeks and only after consulting a doctor. It is contraindicated in case of cardiovascular diseases, renal failure, hormonal imbalances, pregnancy and breastfeeding.

Fruit diet

Losing excess weight on a fruit diet also gives the body the opportunity to become saturated with vitamins and minerals necessary for normal functioning, and the process of burning fat occurs much faster. This diet is low in calories and lacks any fat.

With this method, you need to completely exclude peas, grapes, potatoes and bananas from the menu. This is an easy diet for losing weight for a week, no more. The good news is that the amount of fruit consumed is not limited, nor is the method of preparation. The main rules are a minimum of salt and sugar and healthy, sound sleep of at least eight hours a day.

There is also an option that combines both methods for losing excess weight. To do this, you need to drink a glass of still water and fresh fruit for breakfast, fresh vegetables, chicken breast and light soup for lunch, a fruit or vegetable salad for an afternoon snack, and stewed vegetables with a glass of water for dinner.

Reducing calories

By reducing the portions of food consumed, you can reduce the intake of excess calories into the body. However, with such a diet you will have to give up not only spices, but also tea and coffee. It is recommended to leave low-fat meat and seafood, bran bread, some vegetables, buckwheat, fruits, low-fat dairy products and water on the menu. Dishes should be cooked in the oven or steamed, and salt should be replaced with garlic or citric acid, so as not to interfere with the removal of fluid from the body. The duration of such nutrition can reach from three days to a week. Then it is recommended to take a break.

Sometimes they also use a water diet, starting the morning with a glass of still water on an empty stomach, then half an hour before each meal and before bed, adding a little honey. It is recommended to drink up to three liters of water per day and avoid alcohol and flour products. A sample water nutrition menu consists of a glass of water on an empty stomach, warm milk with honey for breakfast, fruit or vegetable salad for lunch, and vegetable broth with crackers for dinner.

For the kefir diet, it is preferable to eat a sandwich with tea and oatmeal for breakfast, a salad with a light side dish and juice for lunch, then fruit and kefir for dinner, possibly with the addition of fruit or muesli. You can stick to the kefir diet for a week, then take a break.

If you need to lose weight very quickly, then you can leave in your diet only kefir and buckwheat porridge steamed with boiling water, or one and a half liters of kefir and a kilogram of fresh apples for a day. The oatmeal-kefir diet is also popular, in which you need to eat a glass of kefir and oatmeal without sugar for breakfast, salad, dietary meat and a glass of kefir for lunch, and cottage cheese or cheese with fruit, washed down with a glass of kefir, for dinner.

It is contraindicated to use this regimen in the gastrointestinal tract, as well as during pregnancy and lactation.

Nourishing diet

This is a great option to lose weight for those who are not ready to part with their favorite dishes. The main rule of a nourishing diet for weight loss is to cook everything without sugar, salt and unnecessary spices. You can also divide the week into days of one product, adding up to two liters of water per day.

Such a nourishing diet for weight loss consists of a kilogram of boiled potatoes with vegetables on the first day, one head of cabbage with vegetables, boiled, baked or stewed on the second day, salads and fresh juices from any fruit on the third day, low-fat meat in any quantities on the fourth, seafood on the fifth day, cottage cheese and a liter of kefir or fermented baked milk with low fat content on the sixth and up to half a kilogram of any cereal on the seventh day.

Another diet allows you to consume all foods except flour products, sweets, fried and fatty foods, soda and packaged juices. It is recommended to use honey instead of sugar, but in small quantities.

Or an oatmeal diet, in which you can eat oatmeal, low-fat dairy products and fruits or vegetables. Between repetitions of this method of nutrition, you need to take a break of up to three months.

After leaving any diet, it is recommended to gradually introduce other familiar foods into the diet in small doses, alternating them with the main diet, drink plenty of fluids and refrain from eating shortly before bedtime. And it is advisable to discuss any diet with your doctor first, especially if you have chronic diseases.

We bring to your attention a diet with which you will lose weight, but will not starve. Moreover, Valentine's Day is no longer on the horizon.

A series of endless holidays has ended, and by the end of them you realized with horror that you can’t fit into your favorite jeans? For us girls, this is truly a disaster. But that’s why we are girls, to decisively pull ourselves together and put ourselves in order. Study our article carefully.

Of course, “full” does not mean that you will continue to eat in the same spirit as during the holidays - salads with mayonnaise, pizza and cakes. Moreover, during this period, foods containing white flour and sugar are completely excluded for two weeks, as well. The result is impressive. You can create the menu yourself, based on our recommendations. So.

In the first half of the day, you eat food that contains the maximum amount of carbohydrates - these are a variety of porridges - buckwheat, rice, oatmeal, millet, wholemeal pasta.

Basic rule: carbohydrates do not mix with protein foods. This means that the porridge is consumed without milk or butter. Alas, morning coffee with milk will have to be replaced with black coffee or, even better, with rosehip infusion. For dessert you can eat any fruit except...
Important: in the first half you should eat twice with a break of no more than 3 hours.
Necessary:

The break from second breakfast to lunch should also not exceed three hours. This way your metabolism will be constantly on edge. For lunch, you eat any non-starchy vegetables in any form - raw, boiled, stewed, baked, in the form of pickles (just not pickled ones, which contain sugar). These are all types of cabbage, carrots, pumpkin, celery, turnips, lettuce, parsley, dill, zucchini (if you have summer frozen ones).

It is better not to eat cucumbers and tomatoes - those that are now on sale in supermarkets are stuffed with chemicals to the very end. An incredibly wonderful and unfairly forgotten vegetable - turnip. A salad of grated fresh turnips with spices, seasoned with hot vegetable oil is not only delicious, but also incredibly healthy: it contains a huge amount of phytoncides that kill bacteria and viruses. And now, in connection with the flu epidemic, this is extremely relevant. Prepare meat for the vegetable side dish. We will make you happy - any.

Basic rule: meat should be cooked without fat: baked in the oven in foil, grilled, or boiled in water or steamed. Season the meat with lemon or orange juice and salt after cooking.
Important: There is no need to avoid fat, the main thing is not to fry it, but seasoning the salad with vegetable oil is fine.
Necessary: 20 minutes before meals, drink 200 ml of water.

Afternoon snack

A snack before dinner is a must. Just like between breakfast and lunch, no more than 3 hours should pass between lunch and afternoon tea.

Basic rule: it can be any food, but only in mono form. If it’s porridge, then only porridge, if it’s meat, then only meat, if it’s fruit (including banana), then only that. So as not to seem boring and tasteless, keep in mind that fruits can be baked, and this will greatly diversify your menu.
Necessary: 20 minutes before meals, drink 200 ml of water.

Light protein foods, except meat. This can be either fish and seafood, or cottage cheese, kefir, fermented baked milk, cheese, or beans, lentils, mung beans or chickpeas - cereals containing a large amount of protein. Plus vegetables. The portion should be impressive.

Basic rule: alternate between dairy and fish components of dinner every other day.
Important: try in the evening. If you really want to, don’t eat dairy with meat. Let dinner be like lunch.
Necessary: 20 minutes before meals, drink 200 ml of water.

It is believed that eating later than 18.00 is not recommended. Firstly, it is difficult for a working person to do without dinner - while it is possible to have lunch at the office, a full dinner is already in doubt. Secondly, it’s not so much harmful to eat in the evening as it is to go to bed on a full stomach. Keep a three-hour gap between your last meal and bedtime, and everything will be fine.

What is not recommended to eat in the evening: fruits. They contribute to an increase in the level of insulin in the blood, your pancreas is doomed to work almost all night, and this will affect both the feeling of hunger, which you will constantly experience, and the metabolism, which will be confused instead of a night's rest.

What to eat at night: It’s better to just drink more water, but no later than 30 minutes before bedtime. If absolutely nothing, then take a glass of kefir or milk and 50 g of cottage cheese, stir and drink slowly. You can replace this drink with a protein shake (only protein without flavoring or aromatic additives.
Important: comply with the daily norm of drinking water.

In two weeks of such a diet, just in time for Valentine's Day, you will lose about 8% of your weight. Tell us about your results later.