The lean diet was designed by American nutritionists in the 80s for clinical use.At first, a strict low-calorie diet was prescribed for people whose body mass index exceeded 35, but later many people who lost weight began to practice it, because it allows you to lose 5 to 10 kg by burning fat on the hips and waist.
What kind of diet is this?
A lean diet consists of alternating different low-calorie days and fasting days.Due to the low daily intake of calories, the fat burning process begins.However, for the same reason, during the diet you must refrain from mental and physical stress, as well as stressful situations.Outdoor walks and spa treatments are recommended.
Before starting a skinny diet, you should check yourself in a medical center and consult a doctor.In addition, it is recommended to follow it under the supervision of a specialist, because such a diet can cause the worsening of chronic diseases and the development of new ailments.
If the diet is extremely difficult to tolerate, causing general weakness, dizziness and reduced performance, you should switch to a more balanced diet.
Main rules
A lean diet requires compliance with the following rules:
- strictly adhere to the menu (all snacks are prohibited!);
- distribute the proposed list of products over 3-4 meals and chew thoroughly to create the impression of a regular meal;
- adhere to the drinking regime - drink 1.5-2 liters of water per day (teas and herbal infusions are allowed, but without sugar);
- You can drink pure still water with the addition of a slice of lemon or lime;
- The last meal should be taken 3 hours before going to bed, otherwise a late snack can cause the metabolic process to slow down, which will reduce the effectiveness of the diet;
- On some days, the diet includes freshly squeezed juice, but banana and grape juices should be avoided, as they are high in calories, and pomegranate drinks should also be avoided, as they are harmful to the stomach.
Drinks from the store are strictly prohibited because they contain preservatives, dyes and other harmful substances for long-term storage of products.In addition, they lack vitamins and microelements, which are destroyed during the heat treatment of the fruit.
Entering the diet
Lasts 3 days.First of all, you must exclude the following foods from your diet:
- sweets and bakery products;
- fried and fatty foods;
- carbonated and alcoholic beverages.
The emphasis in the diet should be on plant foods - vegetables, fruits, dried fruits.It is recommended to prepare vegetable salads, dietary meat and fish, as well as natural juices and cocktails.
Menu options
The diet differs depending on the duration of the diet.It can be observed from 7 to 20 days.Of course, it is worth starting with a weekly option to test your abilities and evaluate the effectiveness of the diet.
In 7 days
It will allow you to lose about 5 kg.The weekly diet looks like this:
- Day 1.Drink 1 liter of milk.Additionally, as part of your drinking regimen, it's important to drink your daily amount of water.You are allowed to start the morning with a cup of black coffee, but it is advisable to give preference to green tea.
- Day 2.Eat 200 g of fresh cheese and drink 800 ml of tomato or citrus juice.Any drinks with the addition of banana, mango and grapes are prohibited.
- 3rd day.Drink 1 liter of mineral water without gas.
- Day 4.Bake 4 potatoes without salt and spices.Drink 800 ml of juice without sugar.
- 5th day.Eat 5 apples, preferably green.
- 6th day.Eat 200 g of dietary meat (chicken breast, beef, turkey) and drink 800 ml of juice.
- 7th day.Drink 1 liter of kefir.
As part of your diet, you should choose only low-fat fermented dairy products.
In 14 days
The results of the two-week diet are promising - about 8 kg minus.Diet per day:
- Day 1.Drink any amount of green tea throughout the day.
- Day 2.Drink 800 ml of kefir.
- 3rd day.Drink any amount of green tea or mint (melissa).The sweetener, stevia, can be used as a sweetener.
- Day 4.Drink only still mineral water.
- 5th day.Drink 1 liter of water and eat 1 apple, divided into 2 doses.If desired, the fruit can be baked in the oven.
- 6th day.Drink 1 liter of milk.
- 7th day.Drink green tea or mint without restriction.
- Day 8.Drink 1 liter of skimmed milk (skimmed milk).
- 9th day.Eat two fresh or baked apples and drink 1 liter of water.
- Day 10.Drink 1 liter of kefir.
- 11th day.Eat 400-600 g of fresh cucumbers.
- Day 12.Drink green tea or mint without restriction.
- Day 13.Drink 1 liter of milk.
- Day 14.Eat three fresh or baked apples and drink 1 liter of water.
In 20 days
This is the longest-lasting diet option that will allow you to lose about 10 kg.It is necessary to start with a 7-day diet, and the menu from the 8th to the 20th day looks like this:
- Day 8.Eat stewed vegetables, lean meat and dairy products in reasonable amounts.
- 9th day.Eat 200 g of cottage cheese and drink freshly squeezed juice.You can make a smoothie from several fruits, with the exception of bananas and grapes.
- Day 10.Eat 200 g of lean fish (poluk, lemon fish) or shrimp.Drink the juice.
- Day 11.Bake 4 potatoes and drink the juice.
- Day 12.Eat 5 green apples.It can be baked in the oven.
- Day 13.Eat 200 g of diet meat and drink 800 ml of juice.
- Day 14.Drink 1 liter of kefir.
- Day 15.This is a "rest" day when you can deviate from your diet.You can eat any healthy food.Preference should be given to porridges, soups with weak meat or fish broth and salads.
- 16th day.Eat 5 apples.
- 17th day.Eat 200 g of meat and drink 800 ml of juice.
- Day 18.Drink 1 liter of kefir.
- Day 19.Eat 200 g of fresh cheese and drink 1 liter of water.
- 20th day.Eat 1 apple and drink 1 liter of kefir.
Giving up the diet
It is a mistake to assume that after a skinny diet you can immediately return to a normal diet.This will cause not only the "return" of lost pounds, but will also cause damage to health.The fact is that during the day, the child's body is weaned from digesting normal food due to a decrease in the quantity and quality of the obtained digestive enzymes.Therefore, you must gradually "learn" to eat properly so as not to cause problems with the stomach and intestines.
When creating a menu, you must take into account that the diet should be dominated by soft food with a minimum content of rough dietary fibers and fibers.Taking into account this rule, the scheme for exiting the diet is as follows:
- Day 1.Prepare a light vegetable soup without salt.Eat it in 4-5 doses, and the portions should be moderate - 200-250 ml each.It is forbidden to add beans and pasta to the soup.
- Day 2.Include steamed vegetables and baked or boiled fish in your diet.Such food will saturate the body with useful substances, but will not disturb the work of the gastrointestinal tract.You can include milk and herbal teas in your drinking regimen.
- 3rd day.Introduce a portion of cooked meat without skin, bones and fatty deposits.If desired, you can prepare baked or steamed cutlets.Broccoli puree or other cooked vegetables are perfect as a side dish.
- Day 4.To activate the motility of the stomach and intestines, prepare viscous porridge for breakfast - oatmeal, barley or corn.It is better not to salt the porridge, but you can cook it with milk.You can introduce semolina and rice into your diet after a week.
- Days 5-7.Gradually increase portions and their caloric content to daily needs.
- Days 8 – 10.Include a limited amount of heavy food, which is recommended to be served in the morning to allow digestion during the day.In any case, you should refrain from foods that are too fatty and high in calories.
The amount of coffee and tea should be limited to 1-2 cups a day.
Recipes
On a skinny diet, you won't have to indulge in original dishes, but it's worth considering recipes that will make a low-calorie diet much easier:
- Herbal decoction.Mix a bunch of lemon balm and 1 tbsp.l.green tea.Transfer the raw materials to the kettle and pour 1 liter of water at 90 degrees.Pour and drink, diluting with warm water.
- Sweet green tea.Combine 1.5 tbsp.l.of green tea and 1 tbsp.l.stevia herb.Boil 1 liter of water at 95 degrees, leave for 20 minutes and you can drink.
- Jacket potatoes.Cover the baking tray with paper and put the potatoes, first make cross cuts so they don't burst.Transfer the tray to the oven for 30 minutes at 180 degrees.During cooking, potatoes can be sprinkled with water or dill tincture.
- Baked apples.Cover the tray with parchment and spread the fruit, which is baked in the oven for 10-15 minutes at 180 degrees.Golden apples are best for baking.
On diet days when you are allowed to drink juices, you can prepare the following fresh fruit juices:
- Peel 4 oranges and squeeze the juice.Add 100 g of raspberries and cranberries.Blend in a blender, adding 3-4 ice cubes.Leave for 2-3 minutes and drink.
- Peel 2-3 grapefruits and 500 g of tangerines.Squeeze the citrus juice, combine, sprinkle with a pinch of cinnamon, stir and drink.
- Peel 4 green apples and 1 pear.Remove the cores, combine and blend in a blender.Add 1 stalk of celery, 3-4 ice cubes and shake again.If necessary, you can add cold water.
Warnings
A poor diet can cause gastrointestinal diseases, including gastritis.That is why it is important to follow it under the supervision of a doctor in order to stop losing weight in time.In addition, after such a diet, metabolic disorders, psychological problems and weakened immunity, as well as hair loss and brittle nails are possible.Therefore, in order to normalize the condition, it is important to properly go off the diet, as well as take vitamins.
Contraindications
A skinny diet is strictly not recommended for those who have a normal body mass index and want to lose just a few pounds.It is also contraindicated for people with any pathologies of the gastrointestinal tract, heart and kidneys, as well as chronic diseases.Nursing mothers, pregnant women and teenagers should benefit from this way of losing weight, because the lack of vitamins and useful elements will have an extremely negative impact on their health.
So, a lean diet is a strict low-calorie diet that was developed for people with a body mass index of 35 or more.Such a diet should be followed only after consultation with a doctor and under his strict supervision in order to reduce its negative impact on the body.