The lean diet was invented in the 80s by American nutritionists for clinical use.Initially, a strict low-calorie diet was prescribed to people whose body mass index exceeded 35, but later many people who lost weight began to practice it, since it allows you to lose 5 to 10 kg by burning fat in the hips and waist.
What kind of diet is this?
The lean diet consists of alternating different low-calorie days and fasting.It is due to the low intake of daily calories that the fat burning process begins.However, for the same reason, during the diet you should refrain from mental and physical stress, as well as from stressful situations.Nature walks and spa treatments are recommended.
Before starting a poor diet, you should be examined at 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 exacerbation of chronic diseases and the development of new diseases.
If the diet is extremely difficult to tolerate, causing general weakness, dizziness and decreased performance, you should switch to a more balanced diet.
The main rules
The lean diet requires compliance with the following rules:
- strictly follow the menu (any snack is prohibited!);
- divide the proposed list of products into 3-4 meals and chew thoroughly to create the impression of a regular meal;
- follow 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 a slowdown in the metabolic process, which will reduce the effectiveness of the diet;
- Some days the diet includes fresh squeezed juice, but banana and grape juice should be avoided as they are high in calories and you should also refrain from drinking pomegranate juice as it is bad for the stomach.
Drinks bought in the store are strictly prohibited as they contain preservatives, dyes and other substances harmful to the long-term preservation of the product.In addition, they lack vitamins and trace elements, which are destroyed during heat treatment of fruits.
Entering the diet
It takes 3 days.First of all, you should exclude the following foods from your diet:
- sweets and bakery products;
- fried and fatty foods;
- carbonated and alcoholic beverages.
The emphasis in nutrition should be on plant foods - vegetables, fruits, dried fruits.It is recommended to prepare salads with vegetables, dietary meat and fish, as well as juices and natural cocktails.
Menu options
The diet varies 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 skills and also to evaluate the effectiveness of the diet.
For 7 days
It will allow you to lose about 5 kg.The weekly diet looks like this:
- Day 1.Drink 1 liter of milk.In addition, as part of the drinking regime, it is important to drink the daily amount of water.You are allowed to start your morning with a cup of black coffee, but it is advisable to give preference to green tea.
- Day 2.Eat 200 g of cottage cheese and drink 800 ml of tomato or citrus juice.Any drink with the addition of banana, mango and grape is prohibited.
- Day 3.Drink 1 liter of still mineral water.
- Day 4.Bake 4 potatoes without salt or spices.Drink 800 ml of sugar-free juice.
- Day 5.Eat 5 apples, preferably the green variety.
- Day 6.Eat 200 g of dietary meat (chicken breast, beef, turkey) and drink 800 ml of juice.
- Day 7.Drink 1 liter of kefir.
As part of your diet, you should choose only low-fat fermented milk products.
For 14 days
The results of the two-week diet are promising - minus about 8 kg.Diet during the day:
- Day 1.Drink any amount of green tea throughout the day.
- Day 2.Drink 800 ml of kefir.
- Day 3.Drink any amount of green tea or peppermint (melissa).A sweetener, stevia, can be used as a sweetener.
- Day 4.Drink only mineral water without gas.
- Day 5.Drink 1 liter of water and eat 1 apple divided into 2 doses.If desired, the fruit can be baked in the oven.
- Day 6.Drink 1 liter of milk.
- Day 7.Drink green or mint tea without restrictions.
- Day 8.Drink 1 liter of skimmed milk (skimmed milk).
- Day 9.Eat two fresh or ripe apples and drink 1 liter of water.
- Day 10.Drink 1 liter of kefir.
- Day 11.Eat 400-600 g of fresh cucumbers.
- Day 12.Drink green or mint tea without restrictions.
- Day 13.Drink 1 liter of milk.
- Day 14.Eat three fresh or ripe apples and drink 1 liter of water.
For 20 days
This is the longest lasting diet option that will allow you to lose about 10 kg.You need to start with a 7-day diet and the menu from day 8 to day 20 looks like this:
- Day 8.Eat boiled vegetables, lean meat and dairy products in reasonable quantities.
- Day 9.Eat 200 g of cottage cheese and drink freshly squeezed juice.You can make a smoothie from any fruit, with the exception of bananas and grapes.
- Day 10.Eat 200 g of lean fish (pollock, lemonfish) or shrimp.Drink juice.
- Day 11.Bake 4 potatoes and drink the juice.
- Day 12.Eat 5 green apples.Can be baked in the oven.
- Day 13.Eat 200 g of dietary meat and drink 800 ml of juice.
- Day 14.Drink 1 liter of kefir.
- Day 15.This is a "rest" day when you can go off your diet.You can eat any healthy food.Preference should be given to porridges, soups with lean meat or fish broth and salads.
- Day 16.Eat 5 apples.
- Day 17.Eat 200 g of meat and drink 800 ml of juice.
- Day 18.Drink 1 liter of kefir.
- Day 19.Eat 200 g of cottage cheese and drink 1 liter of water.
- Day 20.Eat 1 apple and drink 1 liter of kefir.
Leaving the diet
It is a mistake to assume that after a lean diet you can immediately return to normal food.This will cause not only the "return" of lost kilograms, but also cause harm to health.The fact is that during the days of the diet, the body deviates from normal food digestion due to a reduction in the quantity and quality of digestive enzymes received.So, you should gradually "learn" to eat properly so as not to cause problems with the stomach and intestines.
When creating a menu, you should keep in mind that the diet should be dominated by soft foods with a minimum content of coarse dietary fiber and fiber.Taking into account this rule, the scheme of exiting the diet is as follows:
- Day 1.Prepare light vegetable soup without salt.Eat it in 4-5 doses, and portions should be moderate - 200-250 ml each.It is prohibited 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 disrupt the functioning of the gastrointestinal tract.You can include milk and herbal teas in your drinking regimen.
- Day 3.Insert a portion of boiled meat without skin, bones and fatty layers.If you want, you can prepare baked or steamed cutlets.Broccoli puree or other steamed vegetables are perfect as a side dish.
- Day 4.To activate the motility of the stomach and intestines, prepare viscous porridge for breakfast - oats, barley or corn.It is better not to add salt to the porridge, but you can cook it with milk.You can introduce oatmeal and rice in your diet after a week.
- Days 5-7.Gradually increase the portions and their caloric content in the daily requirement.
- 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 eating very fatty and high-calorie foods.
The amount of coffee and tea should be limited to 1-2 cups per day.
prescriptions
In a lean diet, you will not have to be satisfied with the original dishes, but it is worth considering the recipes that will make it much easier to follow a low-calorie diet:
- Vegetable stew.Combine a bunch of lemon balm and 1 tbsp.l.green tea.Transfer the raw materials to a kettle and pour 1 liter of water at 90 degrees.Apply it and drink it by diluting it with warm water.
- Sweet green tea.Combine 1.5 tbsp.l.green tea and 1 tbsp.l.stevia herb.Boil 1 liter of water at 95 degrees, leave it for 20 minutes and you can drink it.
- Jacket potatoes.Line a baking sheet with paper and place the potatoes, first making cross-shaped cuts to prevent bursting.Put the baking pan in the oven for 30 minutes preheated to 180 degrees.During cooking, potatoes can be sprinkled with water or dill solution.
- baked apples.Cover a baking sheet with parchment and lay out the fruits, which are 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 blueberries.Blend in a blender by adding 3-4 ice cubes.Leave for 2-3 minutes and drink.
- Peel 2-3 grapefruits and 500 g of tangerines.Squeeze the juice from the citrus fruits, mix, sprinkle with a pinch of cinnamon, mix and drink.
- Peel 4 green apples and 1 pear.Remove the kernels, combine and blend in a blender.Add 1 stalk of celery, 3-4 ice cubes and beat again.If necessary, you can add cold water.
Warnings
A poor diet can cause gastrointestinal diseases, including gastritis.So, it is important to follow it under the supervision of a doctor in order to stop the weight loss in time.In addition, after such a diet, metabolic disorders, psychological problems and weakened immunity are possible, as well as hair loss and brittle nails.So, to normalize the condition, it is important to give up the diet properly, as well as take a course of vitamins.
Contraindications
A poor diet is not strictly 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 pathology of the gastrointestinal tract, heart and kidneys, as well as chronic diseases.Nursing mothers, pregnant women and teenagers should benefit from this method of losing weight, as the lack of vitamins and useful elements will have an extremely negative impact on their health.
So, the lean diet is a strict low-calorie diet that was developed for people with a body mass index of 35 or more.You should adhere to such a diet only after consulting a doctor and under his strict supervision in order to minimize its negative impact on the body.