Weight loss without fasting: sparing diet
Most diets that are offered to us in the Internet, have strict limitations, which can not be adhered to by many. After all, when they are observed, as a rule, there is a constant feeling of hunger, against which often there are depressions and "failures" in the work of the nervous system.
Undoubtedly, such diets give amazing results in short terms, weight goes away quickly, but it also returns quickly, as it goes. And besides, such diets cause a severe impact on health. Due to the constant restriction of food, the body is deficient in useful vitamins and minerals, as a result of which internal organs and systems start to "do their job" badly, which leads to the development of many diseases.
Quite another matter sparing diets, which are aimed at a gradual reduction in weight, and hence, the body will receive all the necessary micro and macro elements, which naturally does not affect the health status, and even vice versa, correct it. After all, a sparing diet is a balanced diet rich in vitamins and minerals, allowing you to remove all toxins and toxins that accumulate over the years and lose excess pounds.
There are a lot of options for sparing diets. Now we will examine in detail several of them. And you can choose for yourself exactly the diet that you will like. So, let's begin.
Effective gentle diet for 10 days
This diet option is designed for 10 days, but if you have a lot of excess weight, you can stick to it for much longer, because it does not have any strict limitations that would harm your body. Even though the diet is gentle, it gives excellent results. For 10 days you can easily get rid of 4 - 5 kg, unless, of course, comply with all the rules about which we will now tell you.
The first, the most important rule - completely refuse the flour and sweet, including sugar and honey. You can drink tea only green, naturally, not sweet.
Breakfast and lunch should be the same as before, but you need to give up bread. If you can not eat without bread, you can eat a small slice of rye or black bread, but no more.
Every day you should have a snack, at about 4 pm, you can not exclude it. At noon, you can eat a little yogurt not more than 4% fat, skim curd or drink tea or freshly squeezed juice from citrus fruits.
You will have to give up the usual dinner. It will have to be replaced with fruits or vegetables. And most importantly, from 5 pm you need to drink 3 to 4 glasses of water mixed with natural apple juice in a ratio of 1: 1.
If for some reason this diet is not suitable, then you can use the following option of a gentle diet for weight loss, which is also designed for 10 days. However, this option requires strict adherence to the regime:
- 8:00 - first breakfast;
- 11:00 - the second breakfast;
- 14:00 - lunch;
- 16:00 - afternoon snack;
- 19:00 - dinner.
On , the first breakfast of is allowed to eat muesli with low-fat milk, drink tea or soft coffee. For the second breakfast you need to eat some fruit, preferably, citrus - orange, mandarin or?grapefruit.
Lunch you must be full. That is, you should eat a serving of soup, but it should be vegetable and without potatoes( the potato contains a lot of starch, so it should be excluded altogether from the ration), a small piece of boiled fish or chicken meat. If you do not want to eat fish or meat, you can replace them with one boiled egg.
Afternoon snack you should have unsweetened green tea and 100 grams of dried fruits, any. But for dinner only a vegetable salad dressed with olive oil or lemon juice is allowed, and a cup of green tea or a glass of kefir.
If before you go to sleep you will be tormented by a feeling of hunger, then you can drink a glass of yogurt with 1% fat and eat a small green apple.
Gentle diet for 30 days
Gentle diet for weight loss for 30 days will allow you to lose up to 9 kg. In this case, you must strictly follow the menu. You can not change it.
We offer you 2 menus for the first week. They should alternate, that is, the first day, you stick to the first menu, the second day - the second, the third - the first, etc.
Menu sparing diet № 1
- 1st breakfast: one glass of milk, it can be slightly heated and addedin it 1 teaspoon of honey, and you can also eat a bun, but not fresh, but hard;
- 2nd breakfast: one cup of unsweetened green tea and one small sandwich of black bread, smeared with a thin layer of butter, on top of which you need to put fresh celery leaves;
- Lunch: servings of vegetable soup, lean meat 200 g, except pork and lamb, vegetable salad of celery and cauliflower;
- Snack: cracker and 2 medium-sized tomatoes;
- Dinner: one small sandwich of black bread, smeared with a thin layer of butter, on top of which you need to put fresh celery and parsley leaves, as well as one cup of yogurt with 1% fat.
Menu sparing diet number 2
- 1st breakfast: one cup unsweetened green tea and one slice of black bread, you can also eat parsley greens;
- 2nd breakfast: vegetable salad of celery and beets, as well as 1 glass of 1% kefir;
- Lunch: boiled fish, boiled potatoes 2 pcs, sprinkled with parsley and celery, lettuce, meat broth;
- Snack: you can eat 1 cookie and drink 1 glass of freshly squeezed fruit juice;
- Dinner: 1 glass of milk, a piece of black bread, smeared with a thin layer of butter or honey.
There are also 2 menus for the second week, which also need to be alternated.
Menu No. 1
- 1st breakfast: 1 glass of freshly squeezed fruit or vegetable juice and 1 cracker;
- 2nd breakfast: 1 cup kefir and 1 slice of black bread, smeared with a thin layer of butter;
- Lunch: a serving of vegetable soup, 1 small cutlet made from lean meat, and 1 cup of unsweetened green tea;
- Snack: fruit any, but not more than 200 g;
- Dinner: 1 cup of milk and 1 slice of stale black bread.
Menu No. 2
- 1st breakfast: one cup of unsweetened black tea with milk and one slice of black bread, smeared with a thin layer of butter;
- 2nd breakfast: 100 g boiled lean meat with 2 slices of black bread, as well as 1 cup of green unsweetened tea;
- Lunch: portion of dietary borsch, celery and broccoli salad, a little boiled fish
- Snack: 1 glass of milk and 1 cracker;
- Dinner: one cup of unsweetened tea and 2 small pieces of cheese.
Menu for the third week of a sparing diet.
Menu No. 1
- 1st breakfast: one cup of loose coffee and one slice of black bread, smeared with jam or chalk;
- 2nd breakfast: radish 2 - 3 pieces, boiled soft-boiled chicken egg, a slice of black bread and 1 glass of 1% kefir;
- Lunch: salad with celery, medium-sized meat cutlet, cooked from lean meat, a portion of mushroom soup and one cup of unsweetened green tea;
- Snack: fruit any, but not more than 200 grams, and one cracker;
- Dinner: 200 g fat-free cottage cheese, 1 stale bun, 1 cup low-fat milk or kefir.
Menu No. 2
- 1st breakfast: one glass of warm milk with 1 teaspoon of honey and 1 cracker;
- 2nd breakfast: 2 medium-sized tomatoes, 2 sandwiches with lean sausage, one cup of green tea;
- Lunch: stewed vegetables not more than 100 grams, baked apples not more than 100 grams, meat broth one average serving;
- Snack: fruit any, but not more than 200 g;
- Dinner: two slices of black bread with boiled fish, one glass of 1% kefir, one medium green apple.
And finally, the menu for the fourth week of a sparing diet.
Menu No. 1
- 1st breakfast: one cup of unsweetened green tea and one cracker, smeared with a thin layer of honey;
- 2nd breakfast: 2 slices of black bread with butter and celery leaves, 2 slices of cheese;
- Lunch: average portion of meat broth, boiled fish, no more than 150 g, jelly or kefir;
- Snack: biscuit and one glass of freshly squeezed carrot juice;
- Dinner: vegetable salad of celery, boiled liver, no more than 150 g, one glass of kefir with a low percentage of fat.
Menu No. 2
- 1st breakfast: one glass of milk and one slice of black bread and butter;
- 2nd breakfast: one boiled soft-boiled chicken egg, one medium-sized apple, one slice of black bread with butter and celery leaves, unsweetened green tea;
- Lunch: 100 g of beans in tomato, meat broth average serving, 1 apple, 1 glass of 1% kefir;
- Snack: jelly and cracker;
- Dinner: 2 sandwiches made of black bread and pâté, celery and beet salad.
With the help of these diets, you can lose weight without starving at all. But do not forget that in order to really have the effect of diets, you need to play sports. Physical exercises by themselves will not make the extra pounds go away, they contribute to speeding up the metabolic process, which is responsible for weight loss, and will also allow you to pull up your body.
You can also get acquainted with the rice sparing diet from the following video:
And yet, we picked up specially for you: