The myth is that the diet of hard food limitations is finally in charge.Effective for weight loss, modern nutritionists tend to consider the food regime that does not cause discomfort and easily adheres to.The products used to prepare meals installed in the diet will always be found in the nearest trade or even its own refrigerator.The duration of a simple diet is from 3 to 7 days.In that period, you can easier to be easier 3-9 kg, maintaining good mood and vigor.
Tips for effective weight loss
"No" Soda drinks!
It has been scientifically proven that the daily use of sweet carbonated drinks and packaged juices increases the chances of their weight by 65%.The products marked "diet" are also prohibited, because this is just a marketing trick.Moreover, Sacharoza clashed the draft used in foodstuffs, make an appetite and challenge overeating.To be able to disperse from soda to clean water, you can initially add to the last sheets of mint, a slice of lemon or a cucumber slice.
Attention to detail.
Large supermarkets have food in the most independent food for human eye, flavored with sugar, trans fats and salt.It is attracted not only by colorful packaging, but also by promising fast saturation.To avoid temptation and associated weight gain, shelves in line of vision is better bypass.Refrigerator row should be organized on the same principle: First of all, the view should fall for healthy food, ie fruit and vegetables.
In any situation ... we wash their teeth.
Brushing teeth is a simple and efficient way to get any diet easier and more efficient.What does the mouth wash?Response Scientists: signal to the body about the end of the food absorption process.The toothbrush has a colossal psychological and physiological effect on the body, because it helps to stop the desire for chewing gum.
The simplest nutrition
The simplest way to lose weight is to get rid of bad food habits.Every day, it prefers only healthy food, you can achieve stunning results.Numerous other rules are recommended for compliance:
- Eat until 18:00.Everything that enters the body after being automatically deposited in the form of fat.
- Organize four meals.When food is often made in small portions, the body is much easier to deal with your digestion and assimilation of nutrients.The optimal break between meals is 3-3.5 hours.
- Sit at the table only with a sense of hunger.At the same time, it is mistaken for food cooling as soon as the stomach suits Romanians.Maybe he thirsty.And in this case it is enough to drink a glass of water.
- Don't overeat.With a feeling of saturation, it is better to single out a plate with food, even if part seems small.
- Prepare food in useful ways.This means that the products for frying in plant or butter are prohibited.Coating, extinguishing, mating will help maintain the beneficial properties of the product.
- Normalize drinking mode.Drink at least 1.5 liters of clean water a day.
For painless weight loss, the exclusion of all cereals except oat, buckwheat and pearl barley is recommended.Bananas and grapes are prohibited.Alcohol and products that encourage appetite (above all, these are sharp dishes) should be forgotten.
Remote weight loss mode
Duration and diet diet is determined independently.Suggested options for breakfast, lunch and dinner are taken as a basis.You just have to choose optimal for yourself and start losing pounds.
Breakfast:
- Apple, silly or oatmeal with fresh berries.Coffee with a minimal amount of sugar.
- Apple, a fruit mix (bananas under a ban) with the addition of a few tablespoons with low acid-calming product, linden or chamomile tea.
- Apple, Saw -FAT Cottage with an addition of fruit (except for banana) and lemon juice.
Lunch (use small portions - about 200 ml or 100 g):
First dishes
- Chicken broth, slice of the entire grain bread;
- Vegetable soup (zucchini, white cabbage, carrot, broccoli, green peas).
Other dishes
- Pirian fish;
- Low fire meat;
- Boiled egg.
Garriers
- Carrots with a view of the addition of garlic and lemon juice;
- vegetables;
- Peared broccoli with the addition of lemon juice.
A few hours after lunch you have to have a glass of mineral water without gas.
Afternoon snacks:
- Compote;
- juice;
- fruit;
- Tea with plumages.
For an hour later, you should have a glass of clean water.
Dinner:
- one kiwi or orange;
- A glass of low-correct kefir.
To achieve the best results, it is important to organize the last meal 4 hours before bed.Before going to bed, it's allowed to drink a glass of water.
There is no special exit from the program, as the diet does not apply to the strength of difficult restrictions.On the contrary, adhering to the specified regime, you can transfer love to all harmful for useful dishes.Not just a character, but also the body in the whole will use it.
A simple effective program
It is not necessary to eat strictly in time and count calories.Just take 2 liters of clean water a day and adhere to two menu items - usually unloading.Losing weight occurs due to the lack of carbohydrates in a diet, while the fatty dishes and salty food remain.Ketchup and mayonnaise are categorically contraindicated.
Menu Ordinary Day:
- Breakfast: Soft eggs - 2 pcs.), Cucumber salad and celery.
- Lunch: Fried chicken leg without leather, ham slice, cabbage salad.
- Snack: a slice of cheese, a handful of nuts.
- Dinner: Goulash (200 g), fried eggs with tomatoes.
- Before you go to bed: Kefir, a cottage of medium fat content.
Railless Day to me:
- Breakfast: roasted chicken, rice, fruity and vegetable cocktail.
- Lunch: Pasta with cheese, a mixture of vegetables, juice.
- Dinner: Buckwheat, cooked fish, yogurt.
- Before you go to bed: Orange, Low -fat Cottage.
Days should alternate.The week will be possible to throw at least 3 kg.If desired, the program can be used for a month.There is no special output from the diet, because it is diverse and balanced.
1600 kcal diet daily
Diet is developed taking into account the daily needs of the body in nutrients.Its secret in strict respect for the balance between energy that comes with food and consumed.The weight in this case is rapidly and naturally reduced due to body cleansing.
Dietary menu 1600 kcal contains the required amount of carbohydrates, fats and vitamins, which helps in loss in the weight and maintenance of physical activity.
For use are permitted:
- Dairy products;
- cereals (rice, wheat, buckwheat);
- Fresh fruit, including banana;
- Dried fruit;
- Meat (Turkey, Beef, Chicken);
- fish;
- vegetables, including potatoes;
- Bread with full wheat.
The exception is subject to:
- flour;
- fat;
- sweet.
Top-3 simple diet
Protein
The use of food rich in protein contributes to rapid saturation and restoration of force.Carbohydrate and fat products containing fat are excluded that the body begins to spend their own energy reserves.
The benefits of the methodology are obvious:
- Fast saturation;
- Diverse diet;
- Lack of the need to calculate calories;
- High efficiency;
- Preserving weight in the long run.
Against are available:
- Discarding candy;
- Abstinence of fat foods;
- Lack of vitamins and minerals.
Rules
The protein loss program of weight is simple, but is considered one of the most dangerous.You can avoid the consequences, after the rules of the diet:
- Drink enough clean water - at least 2 liters a day.
- Take a vitamin mineral complex.
The following products are allowed:
- low -fat fish;
- skinny meat without leather;
- Seafood;
- cover;
- eggs rips;
- Liberal products with low dairy products;
- bread with whole wheat;
- cereals;
- Fruit;
- Vegetables.
Under ban:
- Semi-edged products;
- canned food;
- Bakery;
- sweets;
- Fat Dairy products;
- sugar and its substitutes;
- Vegetables with starchic content;
- Packed juices, carbonated drinks.
The food can be cooked, roasted, gul.Preciation is forbidden.The prohibition is applied to the use of vegetable oil, sauce and mayonnaise.
Before "Sitting" on a simple diet protein, you need to prepare the body.A few days before the beginning, it is recommended to clean the diet too high - calorie food.The ideal dish is a detox-sup.
Exit
Subject to the correct mode during a diet, strengthening weight after weight loss will not appear.New products should be introduced with caution, do not forget the size of the parts.Significant Limit of Sweet and Flour is welcome.The diet should be rich in milk products, cereals, vegetables and fruits, low meat.
Contraindications
- Cardiovascular pathology.
- Disorders in the liver and kidneys.
- Joint diseases.
- Digestival travelogues.
- Pregnancy and breastfeeding.
- Staros old age.
Buckwheat
Buckwheat diet is simple and efficient.Can last 3 or 7 days.On average, you can lose about 6 kg in a week.Visible weight loss, dietary undergoing, is combined with the improvement of appearance and well-being.Buckwheat contains a large supply of minerals and vitamins that have a beneficial effect on the body:
- Vitamin C helps to deal with viruses.
- Vitamin B improves skin elasticity.
- Vitamin PP are facing stress.
- Folic acid stronger walls of blood vessels.
- Fiber cleaning of toxins.
The essence of the weight loss program is to launch active light ignition mechanisms.This is happening on the fourth day, as soon as excess liquid is removed from the body.Significant weight loss begins 5. Daily day.
Rules
- Buckwheat is preparing without salt.The use of the oil is prohibited.
- The last meal should not appear later than 7 hours in the evening.
- The rate of liquid is 1.5 liters per day (water and tea are included here).
- At the end of the course, the usual products can be introduced in a diet lightly reduced portions and without sloping to oily food.
The group for a diet is better for pair.250 grams of buckwheat is sent to the thermos and pours from 0.5 liters of boiling water.Morning mash is ready for use.
Me 3 days
Classic three days of buckwheat involves the use of porridge and nothing more.As soon as hunger prevails, you have to eat buckwheat.Drinks, extremely pure water is acceptable.The diet is simple and economical, but it can look too scarce, especially for those who do not consider buckwheat into their favorite dish.Especially for such people, light diets have been developed, including modest additives.
Exit
It is necessary to leave a simple diet that lasts for three days, continuing to consume buckwheats and gradually introducing meat, legumes, fish.
From a seven-day regime, it should be thoroughly released.You must not rely on harmful food next week.Cooked eggs or cottages are preferred for breakfast, during the day you need to eat a bee or easy soup, dinner with vegetables and a piece of cooked fish.Last meal - 2.5-3 hours before bed.Before you go to bed, you can drink natural yogurt.
Contraindications
- Hypertension.
- Cooden ulcer.
- Diabetes.
- Pregnancy.
- Breastfeeding period
Oatmeal
Diet without undesirable health consequences, simple and issued without exotic products is oatmeal.Positively affect the figure and well-being, treats the body as a whole.
The composition of oats is a fiber that works on body cleansing.It also has a multivitamin complex that increases immunity and improves the endocrine system.The OAT porridge is struggling with a bad cholesterol, returning the intestinal microflore, start metabolic processes.All this leads to losing weight.
Porridge mash:
- diverse;
- does not require hard limitations;
- supplies nutrients for body;
- Suitable for people with gastrointestinal tract pathologies.
Three-day diet
It's called unloading.In 3 days, a balance in the body is renewed, cleaning from toxins and toxins is created.The diet is tolerated, despite a menu, is very simple.For breakfast, lunch and dinner, it is allowed to eat oatmeal in any form - porridge, flakes, cooking home.You can drink tea and water from the liquid.
Seven days
First
- Breakfast: part of oatmeal, a glass of skim milk, a handful of raisins.
- Snack: blueberries, currants and raspberries.
- Lunch: Ovsyanka, banana, yogurt.
- Snack: part of raw vegetables.
- Dinner: Chicken breast (100 g), lettuce, part of oatmeal, kefir.
Second
- Breakfast: Part of a porridge, sour-funny drink, slice of cheese, teaspoon of flax seeds.
- Snack: Part of oatmeal, a handful of dry apricots, compote.
- Lunch: cooked fish (100 g), a mixture of carrots and cabbage, a slice of the entire grain bread, tea.
- Snack: Apple.
- Dinner: Steam chicken, oatmeal, orange freeha.
Third
- Breakfast: Oatmeal, apple and carrot juice.
- Snack: Part of the cottage with low fat content, pattern.
- Lunch: Chicken breasts pushing with vegetables, slice cheese, oatmeal, coffee with milk.
- Snack: Kiwi.
- Dinner: Chicken leg, oatmeal with grated cheese, spinach salad and cucumber.
The fourth day repeats first, fifth - second, six - third.7. The day provides for such a food:
- Breakfast: oatmeal with a piece of entire grain bread, apple juice.
- Snack: Several dry fruits or nuts, cheese.
- Lunch: Pasta, chicken breast, green herbal salad with addition of vegetable oil.
- Snack: Cottage and tea.
- Dinner: oatmeal with plumage, sour -milk drink.
Exit
Week after the weight loss program should remain food.Food - light, portions - modest.The amount of sugar and salt is still limited.Fatty food and spicy dishes are not recommended.You have to consume more fruits and vegetables, introduce a soup on the ordnance soup in a diet.Flour is only allowed in 2. Week (previous only abdominal cookies).If a feeling of hunger appears, drink sour ones from middle% fat.
Contraindications
- A kidney failure.
- Cardiovascular system diseases.
- Individual intolerance.
- Pregnancy and breastfeeding.
LEASE MORE
The name of such nutrition is fully justified: they do not have complex rules and overseas dishes.At the same time, the effect of weight loss is impressive.
On the water
The way is one of the most effective and simpler for weight loss.In a week you can become easier to 3-5 kg, without especially stress.Dietary conditions are simple:
- 20 minutes before meals, drink a glass of someborned water.
- Don't drink water within two hours after eating.
Water does not need to drink water in one gulan, but in small lizards, as if it is granted pleasure.
It is allowed to eat in the usual way, slightly reducing parts and excluding sweets and flour.You can use a special menu, which you sit on which there is a chance to improve the results:
- Breakfast: cooked egg, slice of sulk bread, fruit cutting.
- Lunch: Pirian chicken fillet, herbal salad, slice of bread for the whole grain.
- Dinner: Baked fish, Macaroni made of hard wheat, herbal salad with low yogurt, apple.
The nuts, dried fruits and fresh fruits are suitable like snacks.
Special output from the diet is not required due to lack of hard food limitations.The main thing is gradually reducing the amount of water consumed, bringing it to the usual norm.The way is very useful for the body, which determines its advantages:
- Water removes toxins and toxins from the body, encourages metabolic processes, updates physiological fluids.
- Water, dripping before eating, promotes the edition of gastric juice, which in the best way affects the process of digestion food.
- Thanks to the water, the body gets used to smaller parts of food.
- Water drunk before eating, water significantly speeds up metabolism.Fat simply has no chance to dispose of in problem areas.
Contraindications on the diet are the minimum:
- Kidney pathology;
- violations in the digestive tract;
- Problems with liver.
On the apple of vinegar
It is no reason that is characterized by execution simplicity: its respect for the release of the need to change the usual lifestyle.As for efficiency, weight loss is compared with intensive tranje in the gym and strict days of the post.Restrictions are the minimum: refusal of harmful food, that is, oily, fried and alcohol.You can adhere to weight loss on vinegar 3 days or more, self-adjusting diet.
As such, the vine diet does not exist.Under him, you need to understand the inclusion in the natural cider vinegar, which reduces the weight and improves the skin condition.
Many useful properties are credited with this apple vinegar:
- Reduces appetite;
- normalizes metabolic processes;
- improves metabolism;
- speed up the digestion of food.
Without a "degty spoon" it also does not.Apple vinegar is acid, weight loss that is strictly prohibited from diseases of the gastrointestinal tract and the digestive system.
Important!Negative acid negatively affects the state of the tooth enamel.To prevent unpleasant consequences, drinks for the draft is drunk quickly, and immediately after the rinqueas of the oral cavity with clean water.
You can use vinegar from the store for weight loss, but it is better to cook it with your own hands.It is necessary to cook from simple products - apples, water and sugar.
Recipe
- Washed and fine-chopped apples are placed in enameled dishes and pour hot water (60 degrees).Water should cover apples for 4 cm.
- Add sugar (100 g per 1 kg apple).
- The container is located in a warm place for a few weeks, thorough mixing of apples twice a day.
- After the deadline, the apples are filtered.The infusion is pouring into glass bottles and left 2 weeks in a warm fermentation site.
- Ready apple vinegar is stored in a dark cold place.The bottles should be firmly clogged.
The mode implies the use of one of the proposed options for the use of vinegar:
- After waking up, drink a glass of warmth of water in which the appecked aphid cider vinegar and half a teaspoon of honey are in advance.
- Take a glass of water for breakfast in which 2 tablespoons of apple cider vinegar are added.Repeat the reception during the day.Before going to bed, they have a glass of water with vinegar again.
Recipes of simple dishes
Detox-sup
Ingredients:
- Rugula (package);
- Broccoli (3 heads);
- Tsukini (quarter);
- LUK (half);
- Ginger root (piece);
- Cleaning garlic;
- olive oil (bucket);
- half of the lemon juice;
- Non-carolous mineral water (2 cups);
- Black pepper;
- Slano Sea.
Preparation:
- Fry onions and garlic in a deep frying pan (until comfortable aroma appears).
- After a few minutes, add broccoli, chopped ginger and tsukkini.
- After 3 minutes, add the water, cover the cover.Goulash over a little heat no more than 7 minutes.
- Put a mixture in a mixer bowl.Add Rubul, pepper, salt and pour there lemon juice.
- Beat 3 minutes at average speed.
- Serve the table.
Chicken fillet with vegetables
Ingredients:
- Chicken fillet;
- Pumpkin (300 gr.);
- Broccoli (200 gr.);
- Bulgarian pepper (2 pcs.);
- Celic for garlic.
Preparation:
- Cut fresh chicken fillet to pieces, put on the baking paper, send to the oven (180 degrees) for 15 minutes.
- Cut the pumpkin on the pieces, pepper - strips, broccoli split in the inflorescence.
- Add vegetables to File, cook for 15 minutes.
- Grind to garlic, add meat and vegetables.Prepare 2 minutes.
Fish with vegetables
Ingredients:
- 2 pieces of chilled codes;
- half of the red onion;
- 1 piece of Bulgarian red pepper;
- 2 tomatoes;
- Lemon slice;
- Green (kill, parsley, celery).
Preparation:
- Cut cod in portional pieces.
- Prepare vegetables: Follow pepper stripes, onions with half rings, Grim plants.Put on parchment.
- Put fish on vegetables.Add tomatoes and lemons on top.
- Cover the sheet of paper, send to the oven (180 degrees) 20 minutes.
Loss salad
Ingredients:
- Fresh cucumber;
- Fresh tomatoes;
- Bulgarian pepper red;
- a bunch of green ports and rubules;
- Lemon juice;
- Oliva oil.
Preparation:
- Rinse your wishes and leave in water for 5 minutes to clean the dust.
- Cut a cucumber, tomato and pepper, pour it in a bowl.
- Chop teragulus and greenery, add vegetables.
- Sprinkle lemon juice salad and add a teaspoon of olive oil.Mix.
Kasha
Ingredients:
- 3 banana;
- a glass of oatmeal;
- 50 grams of low butter;
- teaspoon of honey.
Preparation:
- Peel and cut bananas in small pieces.With the help of a blender, turn into mashed potatoes.
- Dairy half a glass of snowflakes in a blender to a small crumb.Pour into banana puree.Add entire snowflakes there.
- Pour the melted butter, add honey.Mix.
- Shape small balls, add with your palm and put it on parchment.
- Bake in the oven at 180 degrees half an hour.
Kefir with Kiwi
Ingredients:
- a glass of low -o -oed sour-funny drink;
- 2 kiwi;
- 40 grams of bran;
- teaspoon of honey.
Preparation:
- Clam Kiwi and cut into small cubes.Put third to the bottom of the glass.
- Put sour -milk product on the kiwi.Add Bran.
- Re-put a layer of kiwi.Kefir adds on top.The last layer is kiwi.
Simple exercises for the best effect
To strengthen the effect of a simple diet when losing weight, it is useful to perform simple exercises every day:
- The draw of abdomen.
- Skirt compression.
- Walking the stairs.
- Squats.
For the same purposes, "attacks" are good: the position "stands on the floor" (the legs of the Rame-Windth), a deep step forward with one leg.The pretest leg is bent in the knee.The knee of other legs should touch the floor.Once you need to go back to your original position.Repeat with another foot.Every day should be made 20 times on each leg.
A good effect shows the exercise "bike".You have to lie on the floor, put your arms next to your body, raise your legs above your abdomen, bending lightly on your knees.Execute the imitation pedal in the air about 20-30 times.
A good effect can be achieved by using conventional hoop.It helps to burn deposits into fat in the waist and speed up metabolism.You have to twist at least 15 minutes everyday.In this case, the exercise should be continuous.If the rim fell, the countdown should restart.
There are a lot of simple weight loss diets but not all productive.Even less than those who do not harm health.For example, the use of apple vinegar, especially without preliminary testing, can turn unpleasant consequences from the digestive system and oral cavity.It is better to choose a diet that tests the diet: buckwheat, protein, fruit-vegetables.In addition to losing weight, they help to normalize the act of the gastrointestinal tract and do not choose energy, without which it is impossible to withstand one diet.
To make the simple weight loss program show the best result, it is necessary to prepare the body for it.For this purpose, I recommend that you arrange a day on the day before.You can eat detox soup and kefir.And there is no need to connect with ignore the output from the diet, even if they are simple.The fact is that after a certain abstinence is very difficult to return to the usual menu without answering the stomach cramps.