Plain diet

The myth that the diet is strong food restrictions has eventually disappeared.Effective for weight loss, modern nutritionists tend to consider the food regime that does not cause discomfort and is easy to reconcile.The products used to prepare the dishes installed in a diet will always be found in the nearest store or even in its refrigerator.The duration of simple diets is from 3 to 7 days.During this period, you can become easier for 3-9 kg, holding a good mood and strength.

Tips for effective weight loss

"No" soda know!

It has been scientifically proven that the daily use of sparkling sweet drinks and packaged liquids increases the chances of increasing their weight by 65%.The "dietary" products are also prohibited, as this is just a marketing fraud.Furthermore, the salarose sucrose used in dietary drinks, appetite and provoke overeating.In order to go painlessly from soda to clean water, you can first add to the last leaves of the mint, a slice of lemon or a slice of cucumber.

Attention to the details.

Large supermarkets have food in the most visible foods for the human eye, flavored with sugar, trans fats and salt.It is withdrawn not only by colorful packaging but also from the promise of rapid saturation.To avoid temptations and gaining associated weight, the shelves on the vision line are best to bypass.On the same principle, the order should be organized in the refrigerator: first of all, the sight should fall into healthy eating, that is, fruits and vegetables.

In every situation ... we wash our teeth.

Teeth brushing is a simple and effective way to make any diet easier and more efficient.What is mouthwash?Scientists respond: a signal to the body for the end of the food absorption process.The toothbrush has a colossal psychological and physiological effect on the body, as it helps to stop the desire to chew.

The simplest diet

The simplest way to lose weight is to get rid of bad food habits.Every day, preferring only healthy foods, you can achieve stunning results.A number of other compliance rules are recommended:

1. Eat until 6pm.Everything that enters the body as it is automatically deposited in the form of fat reserves.
2. Arrange four meals for a while.When food is often done in small portions, it is much easier for the body to withstand its digestion and assimilation of nutrients.The optimal break between meals is 3-3.5 hours.
3. Sit on the table with just a feeling of hunger.At the same time, it is wrong to rely on food as soon as the stomach responds loudly.Maybe he is shaking thirst.And in this case, it is enough to drink a glass of water.
4. Don't overdo it.With a feeling of satiety, it is best to set aside a plate of food, even if the part looks small.
5. Prepare food in useful ways.This means that you put products into vegetables or butter is prohibited.Wearing, quenching, evaporation will help maintain beneficial properties of products.
6. Normalize the way of drinking.Drink at least 1.5 liters of clean water a day.

For loss of painless weight from the diet, it is recommended to exclude all cereals except oats, buckwheat and pearl barley.Bananas and grapes are banned.Alcohol and products that stimulate appetite (first of all, these are sharp dishes) should be forgotten.

The way of losing weight in the distance

The duration and diet of a diet is determined independently.The proposed options for breakfast, lunch and dinner are taken as a base.You just have to choose optimal for yourself and start losing weight.

Breakfast:

• An apple, mugley or oatmeal with fresh berries.Coffee with a minimal amount of sugar.
• An apple, fruit mix (bananas under stop) with the addition of some spoons of low yogurt product, born or chamomile tea.
• An apple, a low -packet cottage cheese with the addition of fruit (except banana) and lemon juice.

Lunch (use small parts - about 200 ml or 100 g):

The first dishes

• Chicken soup, a slice of bread with whole grain;
• Vegetable soup (zucchini, white cabbage, carrots, broccoli, green peas).

Second dishes

• boiled fish;
• Low low meat;
• Boiled egg.

Penderar

• boiled carrots with the addition of garlic and lemon juice;
• vegetable worry;
• Broccoli boiled with the addition of lemon juice.

A few hours after lunch, you should drink a glass of mineral water without gas.

Snack Afternoon:

• compote;
• liquid;
• fruit;
• Tea with prunes.

An hour later, you should drink a glass of clean water.

Dinner:

• a kiwi or oranges;
• A glass of low retail kefir.

To achieve the best results, it is important to arrange the latest meal 4 hours before bedtime.Before going to bed, you are allowed to drink a glass of water.

There is no particular way to get out of the program, as the diet does not apply to the power of difficult restrictions.On the contrary, by adhering to the specified regime, you can transfer love to all harmful to useful dishes.Not only the figure, but also the body as a whole will benefit from it.

Mere effective program

It is not necessary to eat strictly in time and count calories.It is enough to get 2 liters of clean water a day and adhere to two menu items - ordinary and downloaded.Weight loss occurs due to the lack of carbohydrates in the diet, while fatty vessels and salty foods remain.Ketchup and mayonnaise are categorically contraindicated.

Common menu of the day:

• Breakfast: soft soft eggs (2 pcs), cucumber and celery salad.
• Lunch: The foot of the fried chicken without skin, a slice of bacon, cabbage salad.
• Snack: a slice of cheese, a handful of nuts.
• Dinner: Stew (200 g), fried eggs with a tomato.
• Before you go to bed: kefir, medium -fat cottage cheese.

RAILLESS DAY MENY:

• Breakfast: roasted chicken, rice, fruit and vegetable cocktail.
• Lunch: cheese pasta, vegetable mixture, juice.
• Dinner: buckwheat, boiled fish, yogurt.
• Before you go to bed: orange, low cheese with cottage.

Days should alternate.In a week, it will be possible to jump at least 3 kg.If desired, the program can be used for a month.There is no particular way to get out of the diet, as it is varied and balanced.

1600 kcal diet per day

The diet is developed taking into account the daily needs of the body in nutrients.Its secret in the strict observance of the balance between the energy that comes with food and consumed.The weight in this case decreases rapidly and of course due to cleaning the body.

The 1600 kcal diet menu contains the required amount of carbohydrates, fats and vitamins, which helps lose weight and maintain physical activity.

For use are allowed:

• Dairy products;
• cereals (rice, wheat, buckwheat);
• fresh fruit, including a banana;
• dried fruit;
• meat (turkey, beef, chicken);
• fish;
• vegetables, including potatoes;
• whole wheat bread.

Exclusion is subject to:

• flour;
• fat;
• sweet

Top-3 simple diet

Protein

The use of protein -rich food contributes to the rapid saturation and restoration of forces.Carbohydrate products and fat -containing fats are excluded, due to which the body begins to spend its own energy reserves.

The advantages of the methodology are obvious:

• fast saturation;
• varied diet;
• lack of need to calculate calories;
• high efficiency;
• Wearing weight in the long run.

The opposition is available:

• refusal of sweets;
• abstention from fatty foods;
• Lack of vitamins and minerals.

regulations

The protein program of weight loss is simple, but is considered one of the most dangerous.You can avoid the consequences by following diet rules:

1. Drink plenty of clean water-at least 2 liters a day.
2. Take a complex with vitamin-mineral.

The following products are allowed:

• Low low fish;
• lean meat without skin;
• seafood;
• offal;
• egg proteins;
• Retail products;
• whole wheat bread;
• cereals;
• fruits;
• vegetables.

Under the prohibition:

• semi -finished products;
• canned food;
• Bakery;
• sweets;
• Fat milk products;
• sugar and its substitutes;
• vegetables with starch content;
• Packaged liquids, carbonated drinks.

Food can be boiled, baked, worry.The oven is forbidden.The prohibition is applied to the use of vegetable oil, sauces and mayonnaise.

Before "sitting" in a simple protein diet, you need to prepare the body.A few days before starting, it is recommended to clear the diet of very high calorie foods.The ideal dish is detox-sup.

exit

Depending on the right way throughout the diet, weight gain after losing weight will not happen.New products should be presented carefully, not forgetting the size of the parts.Important sweet and flour restriction is welcome.The diet should be rich in dairy products, cereals, vegetables and fruits, low meat.

Contraindications

1. Cardiovascular pathology.
2. Disordisms of liver and kidney.
3. Common diseases.
4. Pathologies of the digestive organs.
5. Pregnancy and breastfeeding.
6. Old age.

Buckwheat

The diet of buckwheat is simple and effective.May take 3 or 7 days.On average, in a week you can lose about 6 kg.The visible weight loss, undergoing diet diet, is combined with an improvement in appearance and well -being.Buckwheat contains a large supply of minerals and vitamins that have a beneficial effect on the body:

1. Vitamin C helps to cope with viruses.
2. Vitamin B improves skin elasticity.
3. Vitamin PP faces stress.
4. Folic acid strengthens the walls of blood vessels.
5. Cleans the fibers of toxins.

The essence of the weight loss program is to start the active mechanisms of fat combustion.This happens on the fourth day, once excess fluid is removed from the body.A significant weight loss begins on the 5th day of the diet.

regulations

1. Buckwheat is prepared without salt.The use of oil is prohibited.
2. The last meal should not happen later than 7pm.
3. The fluid rate is 1.5 liters a day (water and tea are included here).
4. At the end of the course, ordinary products can get into the diet by reducing slightly and without relying on fatty foods.

The group for a diet is better to evaporate.250 grams of buckwheat are sent to a thermos and poured with 0.5 liters of boiling water.Morning porridge is ready for use.

Menu for 3 days

A classic three -day buckwheat means using porridge and nothing more.Once the hunger overcome, you should eat buckwheat.From drinks, extremely clean water is acceptable.The diet is simple and economical, but it may seem very few, especially for those who do not consider buckwheat on 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 three days, continuing to consume buckwheat and gradually present meat, legumes, fish.

From the seven -day regime, it must be released in more detail.Next week you should not rely on harmful food.Boiled eggs or cottage cheese are preferred for breakfast, during the day you should eat a beet or light soup, a vegetable boiling dinner and a piece of boiled fish.Last-2.5-3 hours before bedtime.Before going to bed, you can drink natural yogurt.

Contraindications

1. Hypertension.
2. Duodenal ulcer.
3. Diabetes.
4. Pregnancy.
5. Lactation period.

oat

A diet without undesirable health, simple and distributed without exotic products is oatmeal.It positively affects the figure and the good -making, heals the body as a whole.

The oat composition is a fiber that works to cleanse the body.It also has a multivitamin complex that enhances immunity and improves the endocrine system.The oat porridge fights with weak cholesterol, restores the intestinal microflora, causes metabolic processes.All this leads to weight loss.

Oat porridge mode:

• different;
• requires no difficult restrictions;
• supplies body nutrients;
• Suitable for people with gastrointestinal tract pathology.

Diet with three days

It's called discharge.In 3 days, balance in the body occurs, cleansing from toxins and toxins occurs.The diet is tolerated, despite the weak menu, it is very simple.For breakfast, lunch and dinner, it is allowed to eat oatmeal in any shape - porridge, flakes, cooking at home.You can drink tea and water from the juice.

Seven days

First

• Breakfast: a piece of oatmeal, a glass of weak milk, part of the grapes.
• Snack: blueberry, currant and raspberry.
• Lunch: ovsyanka, banana, yogurt.
• Snack: a portion of raw vegetables.
• Dinner: steam chicken breast (100 g), green salad, part of oats, kefir.

Second

• Breakfast: part of the porridge, sour drink, a slice of cheese, a teaspoon of flax seeds.
• Snack: part of the oats, a small piece of dried apricots, compost.
• Lunch: boiled fish (100 g), a mixture of carrots and cabbage, a slice of bread with whole wheat, tea.
• Snack: Apple.
• Dinner: steam chicken, oatmeal, orange free.

Third

• Breakfast: oatmeal, apple juice and carrots.
• Snack: a part of the low -fat, sample cottage cheese.
• Lunch: Boiled chicken breast with vegetables, a slice of cheese, oatmeal, coffee with milk.
• Snack: kiwi.
• Dinner: chicken leg, oatmeal with minced cheese, spinach and cucumber salad.

The fourth day repeats the first, the fifth - the second, the sixth - the third.Day 7 provides such food:

• Breakfast: Oatmeal with a whole whole grain, apple juice.
• Snack: a handful of fruits or dried nuts, cottage cheese.
• Lunch: pasta, chicken breast, green vegetable salad with the addition of vegetable oil.
• Snack: Cheese Cheese and Tea.
• Dinner: Oatmeal with prunes, drink with sour shirt.

exit

One week after the weight loss program should remain a dietary.Food - light, parts - modest.The amount of sugar and salt continues to be limited.Fatty foods and spicy dishes are not recommended.You should consume more fruits and vegetables, introduce the soup to a row soup in the diet.Flour is allowed only in week 2 (previously only noise cookies).If a feeling of hunger occurs, drink drinks with a sour medium fat shirt.

Contraindications

1. Kidney failure.
2. Diseases of the cardiovascular system.
3. Individual intolerance.
4. Pregnancy and lactation.

Ways for lazy

The name of such diets is completely justified: they have no complex rules and foreign dishes.At the same time, the effect of weight loss is impressive.

Above water

The way is one of the most effective and the simplest for weight loss.In a week you can become easier for 3-5 kg, without particularly straining.Diet conditions are simple:

1. 20 minutes before eating, drink a glass of non -carbonated water.
2. Do not drink water within two hours after eating.

Water should not drink water in a throat, but in small sips, as if it extends the pleasure.

It is allowed to be eaten in the usual way, reducing little portions and excluding sweets and flour.You can use a special, sitting menu in which there is a chance to improve the results:

• Breakfast: boiled eggs, rye bread, fruit cutting.
• Lunch: boiled chicken fillet, vegetable salad, slices of whole grain bread.
• Dinner: roasted fish, pasta made of strong varieties of wheat, low yogurt vegetable salad, apples.

Nuts, dried fruits and fresh fruits are suitable as snacks.

A special diet exit is not required due to the lack of strong food restrictions.The main thing is to gradually reduce the amount of water consumed, bringing it to the usual rate.The way is very useful for the body, which determines its advantages:

1. Water removes toxins and toxins from the body, stimulates metabolic processes, updates physiological fluids.
2. Water, dripping before eating, promotes the release of stomach juice, which in the best way affects the digestive process.
3. Thanks to water, the body is used to smaller parts of food.
4. Drunk water before eating, water significantly accelerates metabolism.Fat just has no chance of postponing in problems with problems.

Contraindications in the diet are minimal:

• renal pathology;
• violations in the digestive tract;
• Liver problems.

In apple cider vinegar

It is not without reason to be distinguished by the simplicity of execution: its observance is removed from the need to change the usual lifestyle.In terms of effectiveness, loss of weight of vinegar is compared to intense fitness training and strict days of fasting.The restrictions are minimal: rejection of harmful food, that is, fatty, fried and alcohol.You can adhere to loss of weight in vinegar for 3 days or more, independently adjusting the diet.

As such, the vinegar diet does not exist.Underneath you need to understand the involvement in the diet of natural apple cider vinegar, which reduces weight and improves skin condition.

Many useful properties are attributed to this apple cider vinegar:

• reduces appetite;
• Normalizes metabolic processes;
• improves metabolism;
• accelerates digestion.

Without a "branched spoon", it also does not.Apple cider vinegar is an acid, weight loss by which it is strictly forbidden for diseases of the gastrointestinal tract and the digestive system.

Important!Acetic acid adversely affects the state of tooth enamel.To prevent the unpleasant consequences, the vinegar is drunk quickly, and immediately after rinsing the oral cavity with clean water.

For weight loss, you can use vinegar from the store, but it is best to cook it with your hands.It is necessary to cook from simple products - apples, water and sugar.

Recipe

1. Finely washed and chopped apples are placed in enameled dishes and poured with hot water (60 degrees).The water should cover the apples by 4 cm.
2. Add sugar (100 g per 1 kg of apples).
3. The container is placed in a warm place for several weeks, mixing the apples twice a day.
4. After the deadline, the apples are filtered.The infusion is poured into glass bottles and left for 2 weeks in a warm place for fermentation.
5. Ready -made apple cider vinegar is stored in a cool dark place.The bottles should be tightly blocked.

The regime means using one of the proposed options for using vinegar:

1. Once you wake up, drink a glass of warm water in which a tablespoon of apple cider vinegar and half a teaspoon of honey are before.
2. In the morning, take a glass of water to which 2 tablespoons of apple cider vinegar are added.Repeat the reception during the day.Before going to bed, they drink a glass of vinegar water again.

Recipes of simple dishes

Detox

Ingredients:

• rugula (pack);
• broccoli (3 heads);
• Tsukini (quarter);
• onion (half);
• ginger root (piece);
• garlic cloves;
• olive oil (tablespoon);
• half of the lemon juice;
• non -carbonated mineral water (2 cups);
• Black pepper;
• Sea of salt.

Preparation:

1. Fry the onions and garlic in a deep pan (until a pleasant aroma appears).
2. After a few minutes, add broccoli, chopped ginger and tsukini.
3. After 3 minutes, add water, cover with lid.Stew over low heat for no more than 7 minutes.
4. Place the mixture in a bowl with a mixer.Add the augules, pepper, salt and pour into lemon juice there.
5. Beat 3 minutes at an average speed.
6. Serve on the table.

Chicken fillet with vegetables

Ingredients:

• chicken fillet;
• squash (300 gr.);
• Broccoli (200 gr.);
• Bulgarian pepper (2 pcs.);
• Garlic cloves.

Preparation:

1. Cut fresh chicken fillet into pieces, place on baking paper, send in the oven (180 degrees) for 15 minutes.
2. Cut the squash into pieces, pepper - strips, divide the broccoli into inflorescences.
3. Add vegetables to the fillet, cook for 15 minutes.
4. Grind the garlic, add the meat and vegetables.Prepare 2 minutes.

Vegetable

Ingredients:

• 2 pieces of cold code;
• half of the red onion;
• 1 piece of Bulgarian red pepper;
• 2 tomatoes;
• lemon slice;
• Greens (dill, parsley, celery).

Preparation:

1. Cut the cod into pieces of part.
2. Prepare vegetables: Cut the pepper with stripes, onions with half rings, grind herb.Wear parchment.
3. Put fish in vegetables.Add tomatoes and lemon to the top.
4. Cover with a sheet of paper, send in the oven (180 degrees) for 20 minutes.

Weight loss salad

Ingredients:

• Fresh cucumber;
• Fresh tomatoes;
• Bulgarian red pepper;
• a bunch of green onions and arugula;
• lemon juice;
• Oliva oil.

Preparation:

1. Rinse the greens and leave in the water for 5 minutes to clean the dust.
2. Cut the cucumber, tomato and pepper, pour it into a container.
3. Chop the teugula and the greens, add the vegetables.
4. Spray the lemon juice salad and add a tablespoon of olive oil.stir

Oat biscuits

Ingredients:

• 3 bananas;
• a glass of oats;
• 50 grams of low low butter;
• spoons of honey.

Preparation:

1. Peel and cut bananas into small pieces.With the help of a blender, turn into mashed potatoes.
2. Grind half of a glass of rye in a blender in a small crumb.Pour into puree from bananas.Add whole flakes there.
3. Pour the melted butter, add honey.stir
4. Form small balls, add with your palm and place it on the parchment.
5. Bake in the oven at 180 degrees for half an hour.

Kefir with kiwi

Ingredients:

• a glass of low -power sour drink;
• 2 kiwi;
• 40 grams of Bran;
• spoons of honey.

Preparation:

1. Cleam kiwi and cut into small cubes.Place the third at the bottom of the glass.
2. Place the product with sour shirt in kiwi.Add bran.
3. Put a layer of kiwi again.Kefir adds to the 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 daily:

1. Designing the belly.
2. Compression of the buttocks.
3. Walking up the stairs.
4. Squats.

For the same purposes, "attacks" are good: from the "stay on the floor" position (shoulder width), take a deep step forward with one foot.The acting leg is bent in the knee.The knee of the second foot should touch the floor.Once you need to return to its original position.Repeat with the other leg.Every day should be performed 20 times on each leg.

A good effect shows the "bike" exercise.You need to lie on the floor, place your hands next to the body, lift your legs above the abdomen, leaning slightly on your knees.Immitting pedals in the air about 20-30 times.

A good effect can be achieved by using a conventional stake.It helps to burn fat deposits at the waist and accelerate metabolism.You need to return at least 15 minutes a day.In this case, the exercise must be continuous.If the hoop has fallen, the calculation should be started again.

There are many simple weight loss diets, but not everyone is productive.Even less than those who do not harm health.For example, the use of apple cider vinegar, especially without prior examination, can be transformed into unpleasant consequences from the digestive system and oral cavity.It is best to choose diets tested from diets: buckwheat, protein, fruit wine.In addition to losing weight, they help to normalize the work of the gastrointestinal tract and do not choose energy, without which it is impossible to resist a single diet.

In order for a simple weight loss program to show the best result, it is necessary to prepare the body for it.To this end, I recommend that you set a fasting day the day before.You can eat detox-schoup and kefir.And there is no need to relate to the negligence of the way out of diets, even if they are simple.The fact is that, after a certain abstention, it is very difficult to return to the usual menu without responding with stomach spasms.