Lean diet for weight loss

A slim and appropriate shape is what every girl dreams of. The beautiful half of humanity is always striving for cute curves and slender legs.

Due to the popularity of various diet programs, anyone can lose weight - at least for a short time. Today we will talk about a simple diet.

Effective lean diet for fast weight loss

Lean diet is based on avoiding animal foods altogether. Nutritionists do not recommend following such a diet for a long time, but several months of such a diet will even benefit your health. People often ignore the lean diet with fasting. But they differ significantly from each other.

The low calorie diet. The diet contains a reduced amount of fat. Fats represent only 20% of its total mass.

Doctors conducted studies in patients, according to the results of which it was clear that avoiding animal food had a beneficial effect on the body. The risk of cardiovascular and hematopoietic diseases is significantly reduced. The concentration of cholesterol in the blood is normal, which makes it almost impossible for atherosclerosis to occur.

Results are achieved quickly because the system has many benefits:

• The weight normalizes in a short time.
• The amount of fat consumed is minimal.
• The body is cleansed of harmful substances.
• The diet is balanced, so there is no vitamin deficiency.

The following rules must be followed:

• Do you eat fractional?
• Portions must be small.
• Lack of snacks between meals.
• Complete rejection of sweet, alcoholic beverages.
• You are allowed to eat a maximum of three tablespoons of honey daily.

Mechanism of action

The basis of the diet is cereals, fruits and vegetables. Due to the high content of nutrients and vitamins, a person manages not only to lose weight, but even to improve his well-being. These results will not last long, but will add thoughts about the transition to a healthy diet and strengthen the general attitude towards it.

Lean diet does not mean fasting. Weight loss will be followed by calorie restriction. As a result, the body begins to convert its own fat stores into energy. Slag, toxins are removed thanks to the fiber contained in fruits and vegetables. Promotes weight loss and low calorie plant foods.

Stopping during a diet is unlikely, because the feeling of hunger does not actually arise due to the nutritional value of the food. Refusal of harmful fatty foods helps to normalize cholesterol levels and prevents the development of atherosclerosis.

In addition to all this, there are also useful properties of the diet: normalization of digestion, acceleration of metabolism, increased activity of lipid metabolism, due to which fat stores are broken down faster and cellulite disappears. The diet will give the lost weight a feeling of lightness, good mood. In a short time, a person can lose a few extra pounds. But we must remember that the weight lost due to the diet returns immediately after its end.

How much can you fold?

Eating 1500 kcal per day, contained only in plant products, is very likely to get rid of 2-3 kg per week.

Suggestions

Experts have shown that a simple diet has a positive effect on the health of the human body. Food restriction and selective consumption help reduce the risk of atherosclerosis, cardiovascular disease and liver disease.

Diet food will help smoothly rid the body of harmful substances, toxins and toxins. And the result on the scales is even more inspiring.

When dieting, it is important to follow these rules:

• It is not recommended to follow a fasting diet more than once every three months.
• Every day you should observe 5-6 meals a day.
• Food portions should be small.
• You can not overeat.
• We should skip snacks between meals. If you are completely intolerant, you are allowed to eat some nuts or dried fruits.
• Complete rejection of sweets, muffins, alcohol.
• You can eat three tablespoons of honey a day.
• Light physical activity is allowed in the form of walking, morning exercises.
• If you need to lose more than ten pounds, the duration of the diet can be longer than two weeks.
• It is important to follow the alcohol consumption regime. A high fluid intake helps eliminate toxins from the body as soon as possible. It is allowed to drink clean water, green tea, fresh juices.
• Dishes must be steamed or cooked.
• Keep your sleep schedule. You should get at least eight hours of sleep a day.

Following these simple instructions will help you lose weight, albeit for a short time.

Contraindications

Lean diet is prohibited for people with the following conditions:

• Anemia?
• Anorexia?
• Disorders of the intestinal tract.
• Infections?
• Oncological diseases

Diet is also not recommended during the following periods:

• Pregnancy period?
• Breastfeeding?
• Age of children?
• Aging?
• Recovery period?

Before starting the diet, it is best to visit your doctor for detailed and personalized tips and advice.

Foods to lose weight on a low protein diet

There are many products that are allowed to configure diet menus. Let's see what you can and cannot eat.

Approved products

To achieve a positive result, the menu should consist of vegetable and mushroom dishes.

To normalize fat metabolism, a person should eat foods that contain B vitamins. There are many of these in legumes. Buckwheat and apples will help keep iron in the blood at a normal level. To ensure the full functioning of all the organs and systems of the body, eat more fruits and fresh vegetables rich in vitamins and minerals.

The main source of protein is legumes and soy products. The first contains a lot of protein, thanks to which muscle mass is built. Soy products will be a great alternative to meat and dairy products

Prohibited Products

Weight loss will help you to avoid or limit fatty foods and sweets. You need to stop salting, artificial spices and your favorite dirty ones. Of course, the use of alcoholic beverages during the diet is prohibited. Do not worry about skipping a lot of food. Feelings of hunger will not bother you with the high content of fiber and vitamins in the new diet.

Review of the best fat-free diets

Here are the ready-made diets.

1. Fasting with buckwheat diet

Eating a buckwheat lasts exactly seven days. You have to cook it according to a special recipe. Prepare 400 grams of cereal with boiling water overnight. In a few hours it boils and in the morning you can start eating. The whole volume of buckwheat should be divided into several stages.

2. In the apples

The apple diet lasts ten days. In such a short time, a person will be able to lose up to 5 extra pounds.

Breakfast will have an apple and oatmeal. You are allowed to drink a glass of your favorite tea. Lunch looks a little more varied: an apple, lean fish and a vegetable salad seasoned with lemon juice. Dinner should be light: an apple, fruit salad and a glass of low-fat kefir.

3. Lean diet with a day of fasting

The program consists of seven days. The daily diet consists of the usual menu of allowed plant products. The seventh day is fasting. Unloading should be done using only one product during the day: cucumbers, apples or cereals cooked in water.

4. Rice diet

Weight Loss will enjoy an affordable menu with lean meat and fish. The duration of the diet should not exceed one week. You can enjoy breakfast with rice and natural low-fat yogurt. Lunch consists of lean fish and rice as a side dish. You will have to dine again with rice, but with vegetables.

5. Diet in porridge

This type of food is quite common. Nutritionists say this is one of the healthiest weight loss options out there. This is due to the effect that the porridge has on the body:

• Cleanses from toxins and slag
• Improve the work of the gastrointestinal tract.
• Provide nutrients and vitamins.
• Replenish energy reserves and give a positive mood.
• Provides a long-lasting feeling of fullness.
• Reduce the need for fats.
• Vegetable protein helps build muscle.

You should prefer natural cereals. Do not try to lose weight on the instant porridge. There is nothing useful in these bags for humans.

Before you start dieting, you need to prepare your body by organizing a day of fasting. It can be kefir or apple. The effectiveness of the diet program is also increased by the use of cleansing enema.

You must follow the correct alcohol consumption regime. A person should drink at least one and a half liters of clean water a day. Drink a glass of water before each meal. Thus, the metabolism is accelerated and the appetite is reduced. Ultimately, the need for food is slightly reduced.

Porridge contains crude carbohydrates. Boost your diet with moderate physical activity. For good results, daily walks of at least an hour are enough.

6. Salad and fruit

Fruit diets attract people with their simplicity and high enough results. But can all fruits be eaten?

Experts recommend using only seasonal. They are the ones that are most beneficial for the body. It is best to follow a diet in the summer or fall, when the stores are rich in fresh fruit.

Apples, citrus fruits and pineapples will be the best helpers for weight loss. They are recognized as the most efficient fat burners.

Eat only fresh fruit. Do not subject them to heat treatment, which will destroy all available nutrients and vitamins. Despite the high fluid content of fruits, you should drink at least one and a half liters of water a day.

Avoid all the salt and sugar in your diet, which inhibits the elimination of excess fluid from the body.

Do leisurely physical activity at the same time, such as walking or swimming. Then the process of losing extra pounds will definitely go faster.

7. Carrot

The carrot diet is not only delicious but also very effective. Vitamin B6 contained in carrots improves the condition of the skin and carotene strengthens hair and nails. Chlorine and sulfur, which are part of the vegetable, help remove toxins from the body. Carrots are also high in antioxidants.

You should not eat anything but carrots. Consume it exclusively fresh. Salads from it can be seasoned with lemon juice. It is recommended to grind the vegetable in a grater.

Drink more pure non-carbonated water, tea and fresh carrot juice is recommended for liquids.

Weight loss in a carrot diet is due to the high fiber content. Also, protein is absent in large quantities, so glucose does not accumulate. Therefore, fats have nothing to form. The body begins to generate energy from its own fat stores, destroying them.

The weight loss scheme is simple: eat carrot salads three times a day, drink carrot juice and lose weight. Most often, they sit on such a diet for no more than three days.

Cabbage is an affordable and inexpensive vegetable that is widely used for culinary purposes. In a diet, you can eat it boiled, canned or cooked. Fresh cabbage is also good for the diet.

Dishes made with this vegetable can increase gastric acid production. Metabolic processes are improved, fat burning is activated.

The duration of the diet is 5, 10 and 14 days. These options are used by individuals based on their initial weight. Change is achieved quite quickly. However, due to the lack of carbohydrates, it is not recommended to follow the program for more than two weeks. In ten days, it is really possible to get rid of about six extra pounds.

9. Diet with lean soups

This is a low carb diet. There are three basic rules to follow:

• All meals are low fat vegetable soups or broths.
• The use of other food products is prohibited.
• Satisfy the feeling of hunger with broth.

An option for a simple diet for weight loss for a week: a ready-made menu for each day

For a week on such a diet, it is very likely that you will lose about five extra pounds. Smooth weight loss will not lead to stress or deterioration of health.

Monday

• Breakfast: semolina porridge, mint tea and fresh berries.
• Lunch: cauliflower and carrot soup, citrus juice.
• Afternoon snack: homemade sugar-free compote, fresh fruit.
• Dinner: fruit salad, rose infusion.

Tuesday

• Breakfast: a slice of rye bread with eggplant caviar, a cup of rough coffee without sugar.
• Lunch: vegetable stew, citrus juice.
• Afternoon snack: an apple, natural low-fat yogurt.
• Dinner: roasted vegetables, green tea.

Wednesday

• Breakfast: buckwheat, cherry tea.
• Lunch: spaghetti, tomato juice.
• Afternoon snack: potato pasta, green tea.
• Dinner: fruit salad, herbal tea.

Thursday

• Breakfast: zucchini pancakes, raspberry tea.
• Lunch: cabbage rolls with pearl barley, strawberry juice.
• Afternoon snack: fruit salad.
• Dinner: Potato casserole.

Friday

• Breakfast: apples with oatmeal, black coffee without sugar.
• Lunch: borsch without meat, apple juice.
• Afternoon snack: low fat cottage cheese, honey, nuts.
• Dinner: boiled cabbage, tea.

Saturday

• Breakfast: brown bread with zucchini caviar, herbal tea.
• Lunch: bean salad, seasoned with oil, tomato juice.
• Afternoon snack: baked apples.
• Dinner: fruit salad with yogurt, tea.

Sunday

• Breakfast: rice porridge, citrus juice.
• Lunch: light vegetable soup, rose.
• Afternoon snack: pumpkin casserole, homemade jelly without sugar.
• Dinner: fruit salad, raspberry juice.

The opinion of the nutritionist

Foods of plant origin, which are allowed to be consumed during a lean diet, are often very rich in many useful substances and vitamins, as already mentioned more than once above. Because of this, a serious deficiency of something essential does not develop in the body of the fasting person and does not cause serious damage to health.

However, as practice shows, it is even better to abstain from a lean diet for certain diseases of the gastrointestinal tract, as well as during pregnancy and lactation. Such dietary restrictions are not beneficial for children.

In general, in a friendly way, a simple diet would only be suitable for perfectly healthy people. If you are forced to participate in another program of abstinence from certain categories of food (for medical reasons for chronic diseases), then it is better not to deal with it. Health is more expensive.