Choose a gradual and reliable way to lose weight. We will tell you everything about a gentle diet for weight loss: the basic principles, foods allowed for the week and menus.
How to lose weight safely? Many nutritionists believe that a slim diet is an excellent choice for weight loss. Principles, contraindications, benefits and menus for a week at home - all the details are in the material.
In short, there are many different weight loss diets designed for "sprint" races.
Compared to them, a economical diet to lose weight is a marathon, which can last more than six months, and the calorie restriction of food is very serious. Before you start losing weight this way, be sure to contact your doctor and find out if eating in a gentle diet system to lose weight is really safe.
A gentle diet for weight loss: basic principles and contraindications
The soft diet is divided into two main stages: intensive and re-phase.
The strong phase lasts up to 6 months. During this time, you should limit your calorie intake to 1800 calories per day. As part of your diet, you focus on protein-rich foods. For example, poultry, fish, eggs, low-fat cheese and tofu. Fat and other salad dressings are removed from the diet, and carbohydrates are limited to 20 grams per day. Thus, at first, almost every meal will contain some meat, mainly without garnish or in the form of certain vegetables (broccoli, cauliflower and others in the form of permitted foods) with side dishes.
In the second step, you can slowly add fats and carbohydrates and gradually reduce your daily protein intake to 70-140 grams. The second stage lasts 6-8 weeks. Up to 45 grams of carbohydrates per day are allowed in the first month, and up to 90 grams in the second month.
Talk to your doctor, you should add an extra multivitamin, potassium, calcium, magnesium or sodium in the first place to protect your body from malnutrition. You should also monitor your condition and if it gets worse, for example, decreased performance or dizziness - you should immediately move on to the next stage, or repeat accordingly or quit the diet accordingly.
Why is a gentle diet good for you?
A gentle diet is not only good for weight loss. Additional benefits of a mild diet:
- reduction of cholesterol levels by 20%;
- normalization of blood sugar;
- lowering blood pressure;
- protection from metabolic syndrome.
Unfortunately, a gentle diet is not an ideal recipe for such weight loss. Before you start, be sure to consult a specialist as there are side effects to your diet. For example, it can cause malnutrition in the body.
Diet is not appropriate:
- for the elderly;
- for breastfeeding and pregnant women;
- for those with gallbladder problems;
- for people with eating disorders;
- for patients with chronic diseases.
An elegant diet for weight loss: a weekly menu
Permitted and prohibited foods
Here are some foods you can eat on a light weight loss diet. Detailed list of permitted products:
- poultry: skinless chicken, turkey, goose, duck;
- meat: lean meat, pork, lamb;
- fish: cotton, cod, fish, halibut;
- vegetables: leafy greens, broccoli, cabbage, cauliflower, Brussels sprouts, celery, tomatoes, onions, cucumbers, squash;
- low-fat dairy products: cottage cheese, low-fat cheese, skim milk;
- eggs and egg whites;
- tofu.
Large amounts of fat and carbohydrates have been removed from the low-nutrition menu. Full list of taboo foods:
- fruits: apples, berries, oranges, grapes, melons, pears, peaches;
- starchy vegetables: potatoes, corn, peas;
- grains: wheat, oats, barley, buckwheat, millet;
- legumes: black beans, lentils, peas, beans, peanuts;
- processed foods: convenience foods, baked goods, potato chips, fast food, candy;
- sweet drinks: juice, sweet tea, sports drinks, soda;
- sugar and sweeteners: honey, maple syrup, table sugar, molasses, brown sugar;
- oils and fats: olive oil, coconut oil, vegetable oil, salad dressing, butter, margarine;
- full-fledged dairy products: yogurt, cream cheese, milk.
You need to eat small, small portions, but often. This diet consists of three main meals a day and several snacks. Well suited:
- Eggs;
- A slice of cooked meat or fish;
- Cottage cheese;
- A slice of low-fat cheese;
- A few stalks of celery;
- A handful of boiled vegetables from the allowed list;
- Tomatoes.
Remember to drink enough water, the daily norm is about half to two liters, it is best to drink at least a glass half an hour or an hour before a meal, and also drink green or black tea without sugar as a snack. possible to suppress the feeling of hunger. A good choice is mineral water or hip juice, herbal tea, of course, you do not need to add sugar to these drinks, and in principle you should give up sugar. The best way to cook is to steam, boil, cook, you can use a microwave.
An elegant diet to lose weight safely: menus and dishes that you can cook at home
Monday
- Breakfast: scrambled eggs with spinach and tomatoes.
- Dinner: fried cod with steamed broccoli.
- Meal: grilled chicken breast with Brussels sprouts.
Tuesday
- Breakfast: tofu with onion, garlic and bell pepper.
- Dinner: baked chicken with vegetable side dish (no dressing).
- Dinner: pork chops with fried asparagus.
Wednesday
- Breakfast: egg omelette with zucchini, tomatoes and garlic.
- Dinner: baked cod with boiled cabbage.
- Dinner: lean beef, mushrooms, garlic, ginger and green onion salad.
Thursday
- Breakfast: low-fat cottage cheese.
- Lunch: low-carbohydrate turkey meatballs with zucchini and tomato noodles.
- Dinner: fried chicken with garlic and lemon (no garnish).
Friday
- Breakfast: boiled eggs with salt and pepper.
- Dinner: baked tofu with steamed green beans.
- Cooking: grilled steak with eggplant fried in the oven.
Repeat any of the days on Saturdays and Sundays.
Remember the limitations - the main part for the intensive phase consists of proteins, and secondly, their amount decreases due to the increase in carbohydrates.
Soft diet recipes
Chicken casserole with vegetables
Ingredients: chicken fillet, cauliflower, broccoli, eggs, low-fat sour cream, low-fat cream, cheese for sprinkling, garlic, spices to taste.
Preparation: if the vegetables are frozen - defrost, otherwise - wash in salted water, divide into blooms. Cut the chicken, mix with vegetables in a baking dish, fill with sour cream diluted with warm water, put in the oven for 20 minutes, temperature - 180 degrees. For the second pour, mix the cream with a piece of cheese, beat the eggs, finely chopped garlic or garlic press, add the spices, mix everything thoroughly. We take the chicken out of the oven with the vegetables, fill it with freshly prepared filling, and spread the remaining cheese on top. We return everything to the oven for another 20 minutes.
Vegetable salad
Ingredients: low-fat cheese, celery stalk, tomato, cucumber, red onion, herbs, lemon juice.
Preparation: Wash vegetables, cut into a deep bowl, send finely chopped low-fat cheese, chopped celery stalk, herbs or finely chop with your hands. Add lemon juice and mix everything well.
Dietary soup with meatballs
Ingredients: turkey, chicken or rabbit fillets, broccoli, cauliflower, carrots, onions, eggs, herbs, spices to taste.
Preparation: Do not mince the meat with onions, add eggs, salt and pepper, mix and make meatballs. Put the finished meat products in boiling water, add the broccoli and cauliflower, which were previously divided into blooms (if you buy frozen vegetables, you do not need to pre-thaw), a finely grated carrot - will give a golden color. broth, spices to taste. Cook until the cabbage and meatballs are ready, garnish with herbs while serving. You can also add a boiled egg to the soup - half of each plate.
Consider a mild diet
Those who have tried this version of a mild diet for weight loss say that it is very difficult to follow - the restrictions are strong, the daily calorie intake may be insufficient for those who are accustomed to physical activity or long walks, fatigue. dizziness may appear - if this happens, it is necessary to increase the caloric content of the diet and then gradually reduce it, monitor the state of health and avoid fanaticism.
The foods you can eat are quite tasty, but not very different, and the most difficult thing is for people to give up baked goods and sweets and switch to vegetables instead of corn. They also advise you not to neglect food supplements and to express the feeling of hunger that may accompany you at first, but then you will most likely get used to the new diet.
As dieters warn, they should be very smooth, and even after the end of the second phase, foods from the banned list should be presented very carefully, otherwise there is a risk of all efforts, the basis of weight loss will be in vain. The fact is that the metabolism of this diet is rebuilt, the body becomes accustomed to processing certain amounts of food, so the accumulation of excess fat can be the result of overeating. It is best to switch from this diet to a diet designed in accordance with the recommendations for proper nutrition, in which case the likelihood of weight gain will be minimal and there will be enough strength and energy.