Many people who dreamed of a slim and graceful figure more than once followed various diets to lose weight, but in the end they either fell or the result was short-term and the lost pounds came back, "carrying" withitself a couple of extra pounds.
So, getting rid of excess weight is not so easy, especially in the pace of modern life, when there is no time either to calculate the daily calorie content or to cook diet meals. A light diet can serve as a way out of this situation. This method of losing weight owes its name to the ease of its observance: the exclusion of painful fasting, unnecessary calorie counting and nutrition at certain times.
What are easy weight loss diets?
There are various variations of a light weight loss diet:
- The simplest diet for the lazydoes not involve significant changes in the usual diet. It consists of drinking 1 glass of still water 30 minutes before each meal, even before a snack, which can consist of drinks (fruit drinks, juices, compotes). The subsequent consumption of water should not be earlier than 2 hours after eating. You cannot drink food during a meal. The method of a light diet for the lazy is aimed at reducing appetite due to the stomach full of water, so the volume of food consumed will be reduced, which will contribute to weight loss. In addition, drinking plenty of fluids will speed up the metabolism and cleanse the body of harmful substances.
- Light diet for 3 days to lose weight at homeconsists of using only: 500 g of buckwheat porridge, steamed or boiled in water without salt and oil, 1 liter of kefir1% and 1 kg of apples (preferably green). The indicated daily amount of food should be divided into 5-6 meals. This light diet method will allow you to lose weight by 2-3 kilograms in 3 days.
- The 7 days light diet for weight lossis also available in different variations. One of the options for a light weight loss diet for 7 days is to replace a full dinner with kefir with bran. Such a dinner is quite satisfying, and the feeling of hunger before going to bed will not prevail. For a week with this method of a light diet, you can lose weight by 2-3 kg. The second option for a light weight loss diet for 7 days is a raw food diet. The use of fresh fruit and vegetables during the day is assumed, but their volume should not exceed 2 kg. It is best to follow a raw food diet during the warmer months. During the ripening period of seasonal fruit and vegetables. In a week, you can lose 3-5 extra pounds.
- An easy diet to lose weight quickly in the abdomenis to exclude from the diet foods that cause "fermentation" in the intestine. These include beans, whole milk, cabbage, apples, and grapes. You should also refuse products containing soda, hydrogenated fats, sweeteners, carbonated and alcoholic drinks.
How to lose weight on a light diet
For effective weight loss on a light diet, you should strictly follow its main rules.
The basic principles of a light diet are the same for all varieties:
- Complete elimination of prohibited foods from the diet;
- Gradual reduction, and preferably complete elimination of salt from the diet, which interferes with weight loss due to the property of retaining excess fluids in the body, which leads to swelling;
- Maintain water balance. During the day, you need to drink at least 1. 5 liters of clean water.
- Water helps to accelerate metabolism, cleanse the body of toxins and toxins, and water-filled fat cells are burned more actively.
- Fractional ration. You should eat 5-6 times a day. Long breaks between meals are dangerous with the risk of interrupting a light diet and snacking on a prohibited product;
- The portion size should not exceed the palm of your hand;
- The last meal should be at least 3 hours before bedtime;
- Dishes should be boiled, baked, stewed, steamed. Frying is completely excluded;
- You should only eat fresh, high quality food, without additives or chemicals.
Allowed and prohibited products
Easy Home Diet - Allowed foods:
- Lean meat (rabbit, veal, beef);
- Lean poultry (chicken, turkey);
- Lean fish (hake, pike, cod);
- Seafood;
- Low-fat dairy and fermented milk products;
- Vegetables and herbs (potatoes - in limited quantities);
- Unsweetened fruits and berries;
- Cereals and cereals;
- Eggs;
- Olive, vegetable oil;
- Lemon juice, soy sauce (as a condiment for dishes);
- Rye, wholemeal, dried wheat bread;
- Dried fruit;
- Seeds, nuts;
- Natural honey.
From drinks with a light diet for weight loss, the following are acceptable: green, black, herbal tea, decoctions of berries and herbs, compotes, jelly, sugar-free fruit drinks.
Light diet at home - Forbidden foods:
- Fatty meat (pork, lamb);
- Fat bird (duck, goose);
- Fatty fish (trout, salmon, mackerel);
- Fatty dishes, rich meat broths;
- Smoked, pickled, salty foods and dishes;
- Sausages;
- Semi-finished products;
- Fast food;
- Butter and crumbly pastries;
- Sweets and desserts with plenty of creams;
- Sweet fruit (figs, grapes, bananas, mangoes, melons);
- Sale;
- Spicy and peppery spices and herbs;
- Sauces (mayonnaise, ketchup);
Soda and alcohol must be completely eliminated from drinks during a light weight loss diet.
Menu
Light weight loss diet - menu of the week (breakfast, snack, lunch, afternoon tea, dinner):
Monday:
- Muesli with dried fruit;
- 1 glass of 1% kefir;
- Meatball soup. 1 slice of rye bread;
- Tomato juice;
- Boiled chicken breast. White cabbage salad.
Tuesday:
- Curd casserole;
- Green apple;
- Broth with croutons. Steamed beef cutlets;
- Soft-boiled egg;
- Stuffed cabbage rolls with turkey.
Wednesday:
- Buckwheat porridge in water;
- Forest fruit mousse;
- Green cabbage soup. 2 slices of wholemeal bread
- A glass of curdled milk;
- Baked fish with spinach.
Thursday:
- Curd with natural yogurt;
- Carrot smoothie;
- Broccoli cream with croutons;
- 2 pieces of hard cheese;
- Boiled turkey fillet. Vegetable stew.
Friday:
- Pumpkin and apple pudding;
- Natural yogurt with dill;
- Cabbage soup. 2 slices of wholemeal bread
- Grapefruit;
- Stuffed Peppers with Minced Meat.
Saturday:
- Oatmeal;
- Orange;
- Chicken soup with pieces of poultry meat. 1 slice of toast;
- 1 glass of fermented cooked milk;
- Fish in jelly.
Sunday:
- Cheesecake;
- Cucumber and spinach smoothie;
- Julienne with chicken and mushrooms;
- A glass of 1% kefir;
- Baked pollock fillet. Greek salad ".
It should be remembered that according to the rules of a light diet, the volume of one portion of a dish should not exceed the palm of the hand. According to a light diet for the lazy, 30 minutes before a meal, it is necessary to drink a glass of plain water, even before a snack (including fruit and vegetable juices, smoothies, fermented milk drinks).
Recipes
Meatball Soup
Ingredients:
- Beef 200 gr;
- Egg;
- Carrots 1 pc;
- Onions 1 pc;
- Potatoes 2 pieces;
- Vegetable oil 1 tbsp. L . ;
- Greens to taste.
Cooking method:
- Peel the vegetables. Cut the potatoes into cubes, transfer them to a saucepan, add the water, bring to a boil and cook for 5 minutes over low heat.
- Finely chop the onion and coarsely grate the carrots. Brown the onion in a hot pan with vegetable oil first until it becomes translucent, then add the carrots, simmer for 2-3 minutes, stirring occasionally. Send the fry to the soup.
- Add the egg to the minced meat and mix. Shape into small round meatballs, toss in the soup. Simmer for 20 minutes.
- Garnish the meatball soup with chopped herbs (parsley, dill to taste) before serving.
Add delicious meatball soup for lunch to your light diet.
Pumpkin and apple pudding
Ingredients:
- Pumpkin 150 gr;
- Milk 70 ml;
- Apple 1 piece;
- Decoy 2 tbsp. L . ;
- Sugar 1 tbsp. L . ;
- Egg 1 pc.
Cooking method:
- Peel the pumpkin, cut it into slices, transfer it to a saucepan, add the milk and boil until half cooked.
- Peel and core the apple, grate it, add it to the pumpkin and cook until tender.
- Grind the prepared porridge in a blender, add sugar, egg yolk, semolina, mix.
- Beat the egg white in a mixer until foam is formed, add it to the mixture.
- Grease a pan with butter (butter or vegetables), put the dough in it and bake in a preheated oven at 180 ° for 10-15 minutes.
Pumpkin and apple pudding is recommended for breakfast during a light diet.
Forest fruit mousse
Ingredients:
- Raspberry 150 gr;
- Currants 150 gr;
- Sugar 2 tbsp. ;
- Egg white 1 pc.
Cooking method:
- Rinse and dry the berries.
- Mix them with the sugar, mashing them a little with a spoon so that the sugar dissolves in the juice.
- Filter the berries through a sieve, leaving their juice.
- Beat the whites on a blender until fluffy.
- Add the berry juice to the whipped egg white, beat again until smooth.
- Transfer the mousse into glasses, garnish with fresh mint leaves before serving to taste.
Berry Mousse is a great snack with a light diet.
Stuffed cabbage rolls with turkey
Ingredients:
- Peking cabbage 12-15 leaves;
- Turkey 300 gr;
- Tomatoes 2-3 pieces;
- Carrots 1 pc;
- Onions 1 pc;
- Pepper 1 pc;
- Tomato puree 1 tablespoon;
- 1 egg;
- Water 150 ml;
- Greens to taste.
Cooking method:
- Separate the leaves from the head of the Peking cabbage, cover them with water. Bring to a boil, boil for 2 minutes until softened. Remove, rinse with cold water, transfer the excess liquid into a colander in the glass.
- Prepare the minced turkey by mincing the meat in a meat grinder, add the chopped egg and vegetables to the minced meat.
- Peel the onions and carrots, remove the seeds from the pepper. Cut the onion and pepper into small cubes, grate the carrots on a coarse grater.
- Add the vegetables to the minced meat, mix thoroughly.
- Cut the dense part at the base of the cabbage leaves, place a small amount of ground beef on each and roll up as usual for the stuffed cabbage. Place the cabbage rolls in a baking dish.
- Pour boiling water over the tomatoes, remove the skin, chop them. Pour over the water, add the tomato paste and the chopped aromatic herbs, mix.
- Pour the cabbage rolls with the sauce, send them to preheat to 180 degrees and bake for 40-45 minutes.
Stuffed cabbage with turkey is a hearty and tasty dish that can be added to your light diet menu.
Jellied fish
Ingredients:
- Sturgeon fillet 1 kg;
- Gelatin 45 gr;
- Carrots 1 pc;
- Quail eggs 4 pieces;
- Parsley 2 sprigs.
Cooking method:
- Rinse the fish fillet, cut it into small pieces.
- Cover a baking sheet with parchment paper, place the fish fillets on top with the skin side down. Bake in a preheated oven at 180 degrees for 1 hour.
- Divide the indicated amount of gelatin into 2 servings. Pour 1 serving with water at room temperature, leave to swell for 10 minutes. Add 2 cups of water to the second serving, bring to a boil and remove from heat.
- Combine both portions of gelatin, mix well and filter with gauze.
- Boil the carrots and eggs until tender. Peel the carrots, cut them into slices. Peel the eggs, cut them in half.
- Put the pieces of cooked fish in a mold, pour part of the broth with the gelatine, freeze in the refrigerator for a few hours.
- Remove the gelatine, garnish with carrots, eggs, sprigs of parsley, pour the rest of the broth with the gelatine and put it back in the refrigerator until it has solidified.
Have a "belly feast" and eat jellied fish on a light diet.
How much weight can you lose
In the lightest diet for the lazy, you can lose 2-3 kilograms in a couple of weeks, without denying yourself your favorite delicacies. With a light diet, designed for three days, you can actually lose a couple of kilograms and cleanse the body of toxins and toxins. A light diet for 7 days at home, in both options (raw food diet and replacing a full dinner with kefir with bran) will eliminate 4-5 kg.
To maintain the achieved weight loss result, you need the right way out. It consists of continuing to eat according to the principles of a light diet, however the portion size can be gradually increased. To prevent excess weight gain in the future, it is recommended to continue using the main rule of a light diet for the lazy: drink a glass of plain water half an hour before meals, which will dull the appetite and reach theearly saturation in small portions, due to filling the stomach with water.