The light weight loss diet is a specially developed technique that controls the amount of calories consumed without negatively affecting the body. The respect of this diet allows to obtain evident results in a short time and to guarantee a balanced intake of all the necessary substances.
Advantages and disadvantages of a light weight loss diet
Eating a light diet is a good alternative to lose weight fast with the maximum allowable list of foods. This technique has many advantages:
- saturation of the body for a long time;
- short-term adherence to the diet up to 7 days;
- the possibility of re-adhering to the diet;
- elimination of 5-10 extra kilograms in a short time;
- stability of the new weight for a long time.
The only drawback of such diets is the low calorie content of the selected diet, so during the diet it is better to exclude strong physical activity and sports.
Possible contraindications
If you are on a diet, there are contraindications that must be considered before losing weight:
- the period of pregnancy and breastfeeding in women;
- the presence of chronic diseases, since with limited nutrition they can worsen;
- ongoing diabetes mellitus;
- diseases of the cardiovascular system.
Repetition of the diet is recommended 45-50 days after completion of the primary technique. To achieve the expected results, it is necessary to take into account the list of requirements for a restricted diet:
- ban on the use of products containing artificial substitutes and flavorings;
- the exclusion of alcoholic beverages;
- maximum fluid intake (about 1. 5 liters);
- the minimum weight of a portion of the dish;
- fractional meals up to 5-6 times during the day;
- refusal to eat food in the evening after 19. 00;
- prevent overeating while eating.
With a light diet, it is recommended to exclude salty, smoked and starchy products. It is preferable to eat food in the first half of the day, when the body is ready to digest it, and not to put the calories received in the fat layer.
The daily diet should be based on a combination of the following types of food:
- fermented milk products containing beneficial bifidobacteria, which help cleanse the body and do not have a high calorie content;
- maximum consumption of protein foods, as it is the main element for the normal functioning of the body;
- fibers and vitamins of group C, contained in fruits and vegetables, cereals.
Light diet for 7 days
To get the right result following a light diet it is necessary to take into account the main factors, which are the correct ratio between the calories in input and their expenditure by the body. In this case, the received energy must be completely consumed so that the breakdown of accumulated fats begins in the future.
A great option in the absence of constant physical activity is a light diet for 7 days with a predominant content of low-calorie foods. If you follow all the tips correctly, you can lose 5-7 extra pounds during this time period. There are many such methods of weight loss, so from the presented selection, you can easily choose the most suitable method.
The effectiveness of fast weight loss techniques
The rules for observing a light diet are based on the use of special low-energy foods. After a short period of time, you can shed those extra pounds and get your body in top shape. Such techniques are especially effective before holidays and big events, when a quick result is needed.
During such a diet, it is also important to take into account some nuances, since after its completion it is necessary to adhere to a moderate diet, because the removed extra pounds can easily return in a larger volume. To maintain the resulting new shape, it is desirable to control nutrition and add moderate sports loads.
Easy type diet without additional loads
Eliminating excess weight with a regular diet takes longer to achieve results, but it is quite suitable for those who do not want to change the dietary rules and increase physical activity. In this case, it is recommended to limit the use of certain types of products:
- salt and sugar;
- fresh baked goods and pastry;
- confectionery;
- food rich in carbohydrates.
This technique gives results, provided that the above conditions are met in 2-3 months. The weight goes away slowly, but at the same time its return return is minimized. As additional tips, you can reduce the daily portions of meals and, before meals, drink a glass of water which will fill the stomach and prevent overeating.
Eat a light diet to get rid of the belly
Many are interested in the question of how to quickly and without unnecessary problems remove the extra pounds on the stomach. One of the effective diets that can eliminate fat deposits in the abdominal region is a limited diet, consisting mainly of protein foods.
This technique requires careful control and eating only protein products (dairy products, lean meats, chicken proteins, nuts).
The duration of such a diet should not exceed 10-14 days, as the body depletes the reserves of other nutrients, which can adversely affect the general condition of a person.
It is preferable to add physical activity and do exercises to strengthen the abdominal muscles. It is best to do the workouts every day for 10-15 minutes. After following a diet in combination with a press swing, you can quickly achieve a perfect tummy without fat deposits and sagging skin.
Lose weight by 5 kilograms
A light diet to shed the extra 5 kilograms has different time frames. For slow weight loss, it is desirable to select a diet from conventional foods with a restriction of high-calorie meals.
If you need to lose weight quickly, it is recommended that you use a diet with full carbohydrate restriction, use of protein only foods, and a balanced diet with strict calorie control. The choice is based on personal preference and the person's general condition.
Incorrect implementation of the rules of the above diets can lead to serious complications in the form of impaired protein absorption, changes in the metabolic rate, the formation of serious diseases or exacerbation of existing chronic pathologies. Before following the selected diet, it is necessary to exclude possible contraindications and make sure that the body is ready for the procedure.
Lose weight by 10 kilograms
If you need to quickly lose 10 kilograms weight, you can also use light diets according to the selected dietary restriction method.
At the same time, qualified nutritionists do not recommend getting rid of a large amount of excess weight in a short time, as this phenomenon can cause serious changes in the body.
To get rid of the extra 10 kilograms, it is recommended to choose an effective method based on a balanced diet and moderate physical activity. In this case, the diet should consist of a variety of foods with a minimum calorie content. As an additional effect, you can use mono diets to unload the body for 2-3 days.
Daily diet for weight loss
Adhering to a simple diet with a total energy value of 1500 calories allows you to easily shed the extra pounds. A sample menu consists of the following products:
- banana smoothies and wholemeal bread for breakfast;
- natural yogurt for lunch;
- light broth soup, stewed vegetables, steamed cutlet or meat for lunch;
- fresh fruit for an afternoon snack;
- baked chicken breast, steamed vegetables for dinner.
At night, you can drink kefir or peppermint tea, as it eliminates hunger and has a calming effect on the body.
Diet with fruits and vegetables
Eating a fruit and vegetable diet is the most viable option for easy weight loss. The technique has clear advantages:
- lack of fat in the composition;
- the presence of a low calorie content;
- a source of minerals, vitamins and proteins;
- acceleration of metabolic processes;
- cleanse the body of toxins and toxins.
In this case, fruits and vegetables that are prohibited for consumption should be considered:
- bananas;
- potatoes in any form;
- grapes;
- Mango;
- persimmon;
- at your place;
- beans and peas.
The duration of the diet is about 4-8 days. During this time, you can only eat fruits and vegetables in unlimited quantities in boiled, baked and fresh form. In parallel, it is necessary to take fluids (about 2 liters per day).
To eliminate overeating, it is best to drink a glass of water before eating and after 20 minutes to start a meal. Approximate diet menu for one day:
- an apple with an orange and plain water for breakfast;
- berries in the amount of 150 grams for lunch;
- chicken breast, vegetables, for lunch;
- fruit salad for afternoon tea;
- stewed cabbage, green tea for dinner.
If you follow a fruit and vegetable diet, then you need to add protein in the form of chicken meat, eggs, dairy products to the overall diet.
Light weight loss diets
On the Internet, you can find more light weight loss diets and choose the most suitable option. The list below looks at popular diets by shedding extra pounds quickly.
- Low calorie diet.This weight loss method is based on using a total diet of no more than 1300 calories, excluding harmful foods, spices and marinades. We recommend using the following products:
- lean fish and seafood;
- lean meat (chicken, turkey, beef);
- bran bread;
- vegetables with a minimum content of carbohydrates (celery, cabbage, beets, peppers);
- buckwheat and pearl barley porridge;
- fermented milk products with a minimum fat content (kefir, cottage cheese, yogurt);
- unsweetened tea.
Food must be steamed or baked in the oven. We recommend divided meals up to 6 times a day and the reduction of the usual portions. After 7 days of following such a diet, you can lose 5-7 kg.
- Salt-free diet.The technique is quite easy to perform, since it is necessary to eliminate only the salt from the foods used, as it retains fluids in the body and contributes to the accumulation of extra pounds. The finished dish is salted just before its use and salt
- Protein-based diet.Eliminating extra pounds using this method allows you to eat foods of protein origin (fish, meat, eggs, cottage cheese) and exclude carbohydrate dishes, thus reducing the accumulated weight. Sample menu:
- omelette with parsley or oatmeal with apples for breakfast;
- mint tea for lunch;
- boiled veal or beef for lunch;
- crab meat or shrimp for an afternoon snack;
- salad or cottage cheese for a snack;
- fish, steamed cutlets with cabbage salad or stewed peppers and tomato.
The duration of the diet should not exceed 7 days, since a monotonous diet can lead to the development of complications in the body and affect the general condition of a person.
- Diet on the water.The diet practically does not change, provided that harmful products are excluded. A feature of the technique is the use of water before each meal in the amount of 2 glasses. The liquid fills the stomach and gives a feeling of fullness as it speeds up the metabolic metabolism and removes unnecessary toxins from the body.
- Diet using kefir.The technique is based on the usual meals for breakfast and lunch without the strong addition of salt or the use of unhealthy foods. A prerequisite is the reception of kefir in the evening as a dinner. The fermented milk product has a number of advantages in the form of low calorie content, saturation and normalization of the intestinal system.
It is recommended to drink Kefir before bedtime with the addition of bran or low-calorie fruit. Sample menu:
- oatmeal, tea with honey and a slice of cheese for breakfast;
- marshmallows with compote or tea for lunch;
- rice or buckwheat with cutlets and greens;
- fresh fruit for an afternoon snack;
- kefir with bran for dinner.
Diet for 3 days
A quick way to lose weight is to follow a short-term diet for 3 days. In this case, experts recommend using diets based on the use of one product (buckwheat, kefir, chicken). If you follow all the rules, you can lose up to 5 kilograms during this period.
The second option for a fast diet is called a green, herbal tea or water based therapeutic fast. These methods have contraindications and are not recommended for people with chronic diseases, women during pregnancy and breastfeeding.
End the diet and maintain the new weight
To achieve the expected result and further maintain weight, it is necessary to correctly complete the diet. In this case, you need to pay attention to the following recommendations:
- uncontrolled use of prohibited products. In the first days after the end of the diet, it is better to eat foods without undue stress on the stomach (cereals, lean meat, fruits, vegetables);
- adherence to the further regime of fractional meals with minimal portions of cooked dishes;
- ensure maximum fluid intake in the body (up to 2 liters per day);
- exclusion of food intake 3 hours before bedtime, since at night the body digests food very slowly and stores all excess calories in the form of a layer of fat.
Maintaining a new weight is the main task of maintaining ideal shape. One of the most effective methods is daily exercise and moderate physical activity (walking, cleaning and other activities).
If the body requires food at night, the use of such foods is recommended:
- salad with cabbage and green apples;
- fresh vegetables;
- resorption of 0, 5 teaspoons of honey.
Diet recipes
Compliance with light diets is accompanied by the preparation of special dishes
according to recipes that are based on the use of low-calorie foods and contribute to the rapid elimination of extra pounds.
Chicken and courgette salad
Ingredients required:
- zucchini 500 grams;
- chicken breast 400 grams;
- walnuts 80 grams;
- spinach 200 grams;
- parmesan 30 grams;
- red onion 1 piece;
- olive oil and lemon juice for seasoning.
To prepare the salad, zucchini is cut into cubes and poured with a marinade of oil and lemon juice. Chopped cheese, nuts, spinach and brisket are mixed with onions and pickled zucchini is added. The dish is ready to eat.
Meatless broth
Ingredients required:
- onion 1 piece;
- carrots 2 pieces;
- celery root;
- parsley;
- garlic 2 cloves.
Large vegetables are cut into small pieces and placed in a saucepan with the rest of the ingredients. Then, fill it with water and put it to boil. Cook over low heat until tender, then strain the broth and add the finely chopped vegetables.
Steamed beef cutlets
Ingredients:
- lean beef 200 grams;
- 2 small onions;
- rye bread 50 grams.
The meat is cut into small pieces and minced in a meat grinder together with onions and bread, previously soaked in water. The minced meat is lightly salted and small cutlets are formed. Put in a double boiler and cook for 30 minutes.
A large number of diet recipes can be easily found on the Internet by watching the corresponding video, which shows detailed cooking instructions.
Testimonials
Reviews on the effectiveness of light diets have mixed opinions. Many women enthusiastically describe their results in shedding extra pounds, and some, on the contrary, speak of the complete ineffectiveness of the chosen technique.
I often use a protein diet for fast weight loss when I need to lose 3 to 5 kg. I really like the presented diet and its variety, which has a beneficial effect on the body. At the same time, my general condition is stable and I don't feel a constant feeling of hunger.
I tried to follow a mono diet for 3 days, but it is very difficult for me! It seems to me that the body cannot immediately be subjected to such a load, but it is better to choose a method for gradual weight loss. So I will try longer diets with a prescribed diet.
I would like to share my methods for losing weight. Firstly, you can not eat at night and sharply limit yourself in everything. It is best to cut bread, pastries, sausages and try to drink as much liquid as possible. Ginger green tea is very good. And you have to constantly move and try to increase physical activity. So it's pretty simple and effective.
I have tried a light diet for a month and have had good results. I have tried to follow all instructions and have excluded all prohibited products. I want to give you some advice that in the first week you have to resist, but there it is already easier and you slowly begin to get used to it. Now I have become 5 kg less and I will not stop there!