Light diets – Diets. How to lose weight. Light diets at home

The number of all kinds of diets is growing every day. For anyone looking to lose weight, the choice is wide. However, upon closer examination, you realize that most of the diets were monsters – in other words, you cannot name a person who offers that is, some proteins, then some 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 often and little by little – 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 vegetables and fruits containing fiber. Those with a sweet tooth will have a hard time, but you can replace sweets with much more useful 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 semi-finished products for the duration of the diet should be excluded from the diet, and after that they should be consumed as little as possible.

All light diets are united by one important requirement – to reduce to the necessary minimum salt in dishes. Try to cook without any salt. Unbearable? Salt the food on the plate. Prepare “delicious salt” by mixing ground roasted sesame or pumpkin seeds with coarse salt (preferably sea salt). Herbs and spices will also help combat salt addiction.

Many light diets often include avoiding 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 fatty fish, you can get the animal fats necessary for the body. And do not forget to look into the healthy food section – now there is a huge selection of a variety of vegetable oils, from affordable to exotic. They are all helpful!

Proper nutritionPhysical 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 in front of the monitor or in front of the TV, you get fat almost from a glass of water. Therefore – movement, movement and movement again! 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 usual lifestyle, we are pleased to offer you safe and effective light diets that will help you lose those extra centimeters and pounds without resorting to harsh drastic measures.

Light diet “Week”

This diet allows you to create a menu yourself, offering a list of permitted 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 sweet drinks. Alcohol is strictly prohibited. As, however, and confectionery and pastries, any fatty and fried foods.

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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 porridge made of pearl barley or buckwheat, soups, borscht, lean cabbage soup or in low-fat meat broth, rye, grain and bran bread, but not more than 100 g per day.

Curd - Easy DietSample 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, a slice of cheese, toast and tea; 150 g boiled chicken fillet, green vegetable salad and freshly squeezed juice; borsch, fruit salad without dressing and tea.
Dinner options: buckwheat porridge in 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 observing 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 composing their own menu on their own, as this requires a lot of thought. It is much easier to follow the already proposed menu. You can adhere 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 be the foundation for new eating habits. During the first week of such a diet, it is guaranteed that 2 kilograms or even a little more will go away, and if you increase physical activity, then you will start losing weight even sooner.

To achieve your intended goal, you will have to exclude most cereals from the diet. This, of course, will not be very pleasant for lovers of porridge, but there’s nothing you can do about it.
This diet involves avoiding many sugary fruits such as bananas and grapes, as well as potatoes. It is better to give up white bread, replace it with rye, and use it in moderation. Any alcohol is strictly prohibited, as it increases the appetite. Otherwise, this light diet is really light.

Vegetable saladSample menu

Breakfast: 50 g cheese, 2 eggs, natural juice.
Dinner: vegetable salad with vegetable oil.
Afternoon snack: tea and apples.
Dinner: peaches, 1 stack. kefir.

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Breakfast: oatmeal with milk, fruits, tea.
Dinner: light vegetable soup, 1 handful of nuts.
Dinner: a piece of boiled meat, cabbage salad.

Breakfast: buckwheat porridge, juice.
Dinner: boiled chicken or rabbit with raw vegetables.
Afternoon snack: fruit, 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. granular cottage cheese, 1 apple and 1 cup of unsweetened tea.
Lunch: 2 pcs. biscuit biscuits, 200 ml of kefir.
Dinner: soup with broccoli, onions, tomatoes and herbs, cooked in 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

Vegetable Soup - Light DietDiet “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 obtained by developing the habit of eating right. This diet is designed for 3 meals, but the foods offered for the day can be divided into 4-5 meals.

First week

Breakfast: 2 boiled eggs (hard-boiled or soft-boiled), coffee or tea without milk and sugar.
Dinner: soup with vegetable broth, 100 g of poultry fillets.
Dinner: 250 g of cabbage, stewed with the addition of a small amount of vegetable oil.

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 of vegetable salad, seasoned with 1 tbsp. vegetable oil, a piece of boiled, fried or baked fish.
Dinner: 1 any fruit other than bananas, grapes, and peaches.

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 of tuna in its own juice, 250 ml of tomato or vegetable juice.

Breakfast: 150 g buckwheat porridge, tea or coffee without milk and sugar.
Dinner: 200 g of boiled beef, 2 medium-sized apples.
Dinner: 200 g of vegetable salad, seasoned with 1 tbsp. vegetable oil.

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

Buckwheat porridge with applesSaturday
Breakfast: 1 boiled egg, tea or coffee without milk and sugar.
Dinner: soup with vegetable broth, 100 g of poultry fillets.
Dinner: 175 g of tuna in its own juice, 1 piece of bread with whole grains.

Breakfast: 100 g of boiled rice, tea or coffee without milk and sugar.
Dinner: 1 any fruit other than bananas, grapes, and peaches.
Dinner: 200 fish cooked in any form.

Second week

Breakfast: 200 g of natural low-fat yogurt, tea or coffee without milk and sugar.
Dinner: 200 g of boiled beef.
Dinner: 250 g of cabbage, stewed with the addition of a small amount of vegetable oil.

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Breakfast: 1 boiled egg, tea or coffee without milk and sugar.
Dinner: fresh cabbage salad, soup with vegetable broth.
Dinner: 1 boiled poultry breast, 250 ml of tomato juice.

Breakfast lunch dinner: kefir, cabbage, cucumbers in any quantity.

Breakfast: 1 boiled egg, 2 medium sized tomatoes.
Dinner: 100 g of boiled rice.
Dinner: 200 g of fish, cooked in any form, 1 stack. kefir of low fat content.

Breakfast lunch dinner: boiled poultry fillet.

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

Breakfast lunch dinner: fish cooked in any form.

Agree, the diet is varied and not boring. You certainly won’t have to suffer from hunger.

Healthy Nutrition - Light DietsEffective light diet “Home”

This diet belongs to the category of long-term diets, it lasts 6 weeks. At this time, all fried and fatty foods, sugar, baked goods and alcohol, as well as any fast food should be completely excluded from your diet. Special attention should be paid to the methods of preparing dishes from permitted products. Food must be either boiled or steamed, or baked or stewed. The diet welcomes lean meat, fresh vegetables, fruits and dishes from them, dairy products, most importantly
the requirement for products is 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 sustain it, since the menu is quite diverse. In addition, the long duration of the diet ensures that the lost weight is gone forever, rather than returning 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 diet, you can stick to it for almost your entire life.

A sample menu of a home light diet for several days

Option number 1
Breakfast: 1 piece of bran bread with butter and cheese, tea without sugar.
Dinner: vegetable stew with beans, unsweetened tea.
Afternoon snack: 100 g cereals, 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 sweet 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 permitted products, a large number of various dishes can be prepared from them, which will significantly dilute the diet menu without reducing its effectiveness.

Our proposed light diets allow not only experimenting with products, showing imagination when drawing up a menu, but also once again making sure that light diets can be not only useful, but also very tasty.

Eat varied and healthy, and stay healthy!

Larisa Shuftaykina

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