Choose a slow and safe way to lose weight. We will tell you everything about a gentle diet for weight loss: the basic principles of the week, the allowed foods and menus.
How to lose weight safely? Many nutritionists believe that a gentle diet is the best way to lose weight. Principles of working at home for a week, contraindications, benefits and menu - all the details in the material.
In short, there are many different weight loss diets designed for "sprint" races.
Compared to them, an extreme diet for weight loss is a marathon, which can last more than six months, and the calorie restriction of food is much more serious. Before you start losing weight this way, be sure to talk to your doctor to find out if eating a mild diet is really safe.
Mild diet for weight loss: basic principles and contraindications
The lean diet is divided into two main phases: the intensive phase and the reverse phase.
The intensive phase lasts up to 6 months. During this time you should limit your calorie intake to 1800 calories per day. As part of your diet, you will focus on protein-rich foods. For example, poultry, fish, eggs, low-fat cheese and tofu. Fat and other salad dressings are excluded from the diet, and carbohydrates are limited to 20 grams per day. Thus, at first, almost every food contains some amount of meat, often without garnish or with garnishes in the form of certain vegetables (broccoli, cauliflower and other permitted foods).
In the second step, you can slowly add fats and carbohydrates and gradually reduce your protein intake to 70-140 grams per day. The second phase lasts 6-8 weeks. Up to 45 grams of carbohydrates per day are allowed in the first month, and up to 90 grams in the second month.
Talk to your doctor and take extra multivitamins, potassium, calcium, magnesium or sodium supplements to protect your body from malnutrition. You should also monitor your condition, if it worsens, for example, decreased activity or dizziness - you should immediately move on to the next stage, or, respectively, repeat, or go on a diet.
Why is a gentle diet good for you?
A gentle diet is not only beneficial for weight loss. Additional benefits of a mild diet:
- lowering cholesterol levels to 20%;
- normalization of blood sugar levels;
- lowering blood pressure;
- Protection against metabolic syndrome.
Unfortunately, a mild diet is still not an ideal recipe for weight loss. Be sure to consult a specialist before starting, as diet can have negative effects. For example, it can lead to malnutrition.
Not suitable for diet:
- for the elderly;
- for breastfeeding and pregnant women;
- for those with gallbladder problems;
- for people with eating disorders;
- For patients with chronic diseases.
Mild diet for weight loss: menu for a week
Permitted and prohibited foods
We have already mentioned some foods that can be eaten in a light weight loss diet. Complete list of permitted products:
- Poultry: skinless chicken, turkey, goose, duck;
- meat: lean meat, pork, lamb;
- fish: flounder, cod, catfish, halibut;
- vegetables: leafy greens, broccoli, cabbage, cauliflower, Brussels sprouts, celery, tomatoes, onions, cucumbers, zucchini;
- nonfat dairy products: cottage cheese, skim cheese, skim milk;
- eggs and egg whites;
- tofu.
Large amounts of fats and carbohydrates are removed from the menu on an uneconomical diet. Complete list of prohibited foods:
- fruits: apples, berries, oranges, grapes, melons, pears, peaches;
- starchy vegetables: potatoes, corn, beans;
- cereals: wheat, oats, barley, buckwheat, millet;
- legumes: black beans, lentils, chickpeas, peas, peanuts;
- processed foods: convenience foods, baked goods, potato chips, fast food, candy;
- sweet drinks: juice, sweet tea, sports drinks, soda;
- sugar and sweets: honey, maple syrup, table sugar, molasses, brown sugar;
- fats and oils: olive oil, coconut oil, vegetable oils, salad dressings, butter, margarine;
- Whole dairy products: yogurt, cottage cheese, milk.
You should eat small, small portions, but often. This diet consists of three main meals per day and a few light meals. Accordingly:
- An egg;
- A piece of cooked meat or fish;
- Cottage cheese;
- A piece of nonfat cheese;
- Several stalks of celery;
- A handful of boiled vegetables from the permitted list;
- A tomato.
Remember to drink enough water, the daily norm is about one and a half to two liters, preferably half an hour or an hour before a glass, and unsweetened green or black tea as a snack. eliminated a possible feeling of hunger. A good option is mineral water or rosehip broth, herbal tea, of course, you do not need to add sugar to these drinks and generally avoid sugar. The best way to cook is to use steam, boiling, baking, and a microwave.
A gentle diet for safe weight loss: menus and dishes to cook at home
Monday
- Breakfast: scrambled eggs with spinach and tomatoes.
- Lunch: fried cod with steamed broccoli.
- Dinner: Grilled chicken breast in Brussels.
Tuesday
- Breakfast: tofu with onion, garlic and bell pepper.
- Lunch: boiled chicken, vegetable garnish (no sickle).
- Dinner: roasted asparagus and pork.
Wednesday
- Breakfast: omelet with zucchini, tomatoes and garlic.
- Lunch: boiled cod with boiled cabbage.
- Dinner: lean beef, salad with mushrooms, garlic, ginger and green onions.
Thursday
- Breakfast: low-fat cottage cheese.
- Lunch: Low-carbohydrate turkey with zucchini and tomato noodles.
- Dinner: fried chicken with garlic and lemon (without garnish).
Friday
- Breakfast: Boiled eggs with salt and pepper.
- Lunch: tofu cooked with steamed green beans.
- Dinner: baked steak with eggplant.
Repeat on Saturdays and Sundays.
Don't forget about restrictions - for the intensive phase, the main part consists of proteins, and secondly, their number decreases due to the increase in carbohydrates.
Gentle diet recipes
Casserole with vegetables and chicken
Ingredients: chicken fillet, cauliflower, broccoli, eggs, low-fat sour cream, low-fat sour cream, cheese for sprinkling, garlic, spices.
Preparation: if the vegetables are frozen - thaw, if not - rinse in salted water and divide into flowers. Cut the chicken, mix with vegetables in a baking dish, fill with sour cream diluted with warm water, put in the oven for 20 minutes at a temperature of 180 degrees. For the second pour, mix the cream into a piece of cheese, egg, chopped garlic or garlic press, add the spices and mix everything well. Take the vegetables and chicken out of the oven, fill it with freshly made stuffing and spread the rest of the cheese on top. Return everything to the oven for another 20 minutes.
Vegetable salad
Ingredients: low-fat cheese, celery stalk, tomato, cucumber, red onion, herbs, lemon juice.
Preparation: Wash vegetables, cut into deep bowls, send grated cottage cheese, chopped celery stalks, herbs or chop them by hand. Add lemon juice and mix well.
Dietary soup with cutlet
Ingredients: turkey, chicken or rabbit fillet, broccoli, cauliflower, carrots, onions, eggs, herbs, depending on taste.
Preparation: Grind the meat with onions, add eggs, salt and pepper, mix and make meatballs. Put the prepared meat products in boiling water, add broccoli and cauliflower, cut them into chunks (if you bought frozen vegetables, you do not need to pre-thaw them), put the chopped carrots in a small chopper - it's goldengives. The spices in the broth, depending on the taste. Cook the cabbage and meatballs until ready, garnish with herbs while serving. You can also add a boiled egg to the soup - half of each dish.
Reviews of a mild diet
Those who have tried this version of a mild diet for weight loss say that it is difficult to maintain it - restrictions are strong, daily calorie intake may be insufficient for those accustomed to physical activity or long walks, fatigue, dizziness may occur - if so, healthYou need to notice, stay away from bigotry, increase the calories in your diet and then gradually reduce it.
The dishes you eat are tasty enough, but without the variety, the most difficult thing for people is to give up baked goods and sweets and switch to vegetables as a side dish. They also suggest not rejecting food supplements and reporting the feeling of hunger that accompanies you at first, but then you will get used to the new diet.
Dieting, as those who have tried it, warns, even after the end of the second phase, the foods on the banned list must be included very carefully, otherwise the basis of weight loss, which runs the risk of all efforts, will be in vain. In fact, the metabolism required by this diet is restored over a long period of time, and the body becomes accustomed to processing certain types of food, so the accumulation of excess fat can be a consequence of being overweight. It is best to switch from this diet to a diet built according to the recommendations for proper nutrition, in which case the chances of gaining weight will be minimal, and there will be enough strength and energy.