Diets for losing weight at home. Homemade diet options with detailed descriptions

A light diet is a balanced way to lose weight, which has a positive effect on health and gives tone. With it, you can quietly and gradually lose kilos without resorting to hunger strike or giving up your favorite foods. Therefore, it is deservedly considered one of the safest.

The right menu for proper weight loss

A light diet is based on the principle of moderation and a strict diet. The diet is a complete range of products with a predominance of vegetables and fruits. Fiber will be essential to give you a feeling of fullness and prevent overeating. You also don’t have to give up sweets if you replace sugar with honey, raisins, and dried apricots.

Another immutable rule of the diet is to minimize the salt content in dishes. Salt prevents the removal of fluid from the body, so the process of losing weight lasts for more than one month. To prevent dishes from being bland, you can add garlic and hot spices to them. In moderation, you can consume dairy products as a source of protein and a few eggs per week as a source of fat.

The main rule is little and often

A light diet for weight loss can have a very different menu, but under one important condition - small portions. By eating 200 g of nutritious food several times a day, you will not overload your stomach, and your metabolism will quickly normalize. Therefore, you need to be prepared for the fact that your daily diet will consist of two breakfasts, a light lunch, an afternoon snack and dinner.

In the first half of the day, a healthy breakfast would be a glass of low-fat milk with oatmeal and a small cup of fruit salad. You can snack on an orange or a peach. A complete lunch will consist of a bowl of vegetable soup or low-fat meat broth and vegetable salad, seasoned with low-fat mayonnaise or a spoonful of vegetable oil. The soup can be replaced with a small cup of buckwheat porridge. For dessert, one apple and a cup of coffee, tea without sugar or a glass of 0.5-1% yogurt are suitable. For dinner, you can make a skinless chicken breast baked without oil and a small bowl of brown rice. Before going to bed, it is advisable to drink a glass of lemon balm tea - a tasty, healthy, natural sedative that helps you fall asleep easier on an empty stomach.

The nuances of a light diet

And now about the pitfalls of the described diet. The easiest diet suggests excluding cereals from the diet, except pearl barley and buckwheat. You should also be careful with vegetables and fruits such as potatoes, bananas and grapes. Preference is given to coarse rye bread, although white bread can be eaten no more than 100 g per day. And, of course, you need to veto any types of alcohol or fatty foods that can increase your appetite.

And today I am already offering you a diet option for quick weight loss, which does not really follow these rules. "For what?" - you ask.

And everything is very simple. We all, of course, want to take care of our health and eat right, but if there is a lot of excess weight, then we try with all our might to first reduce the weight, and only then begin to follow a proper diet. And this is understandable, because although proper nutrition guarantees stable weight loss, this takes a relatively long time.

I would like to first go on some version of the diet for quick weight loss to get the first impressive result and only then switch to proper nutrition.

I will not dispute this opinion, in general it is logical, but very few can withstand strong restrictions on such a diet, not to mention reach the stage of switching to proper nutrition.

Therefore, I want to offer you my version of a diet for the first quick result, without severe restrictions and hungry evenings.

An effective diet for quick weight loss

I have already described it to you. She is very effective. But if you have problems with the gastrointestinal tract, then it most likely will not suit you.

The diet I am about to describe will be based on the consumption of vegetables. Let's call it "vegetable", although vegetables will not be the only element in it.

As I have said more than once, rapid weight loss is only possible with limited carbohydrate consumption, and this is what we will strive for.

The basic principle of a vegetable diet is to choose vegetables that mainly contain fiber. This way we can maintain a low-carb diet while consuming large amounts of carbohydrates. Did you catch the beauty of the maneuver?

Fiber consists of carbohydrates. But at the same time, they have such a structure that our digestive system can absorb only a small part of them. It turns out that we can eat a lot of vegetables, constantly have a full stomach and at the same time be in a deficit of light energy (which is precisely the main signal for the body to begin oxidation of internal fat)

Vegetables for fast weight loss

So, vegetables are a product in which carbohydrates are represented by two main groups.

Starch. This is a carbohydrate that is very easily absorbed by the body. We can say that to convert it into glucose it does not require any effort from him. A prominent representative is the ordinary potato. This is why fried potatoes are so detrimental to your figure - because it is a combination of easy-to-digest carbohydrates and vegetable fat. Almost all of this dish ends up in fat.

Cellulose. This is a carbohydrate that, as we have already said, is practically not absorbed by the body. Fiber even has a separate energy value from other carbohydrates. One gram of carbohydrate contains 4 kcal, and one gram of fiber contains only 2.

It turns out that the more starch in a vegetable, the more “carbohydrate” it is.

Lots of starch:

• legumes: beans, lentils, soybeans, peas
• root vegetables: potatoes, sweet potatoes

Little starch:

• carrot
• beet
• eggplant
• zucchini
• radish

No starch (only fiber)

• tomatoes
• cucumbers
• bell pepper
• cabbage
• leafy vegetables and greens (lettuce, sorrel, spinach, seaweed)

For a vegetable diet, we will choose those vegetables that have little starch and those that do not contain it at all.

Drawing up a vegetable diet menu for quick weight loss

I think you understand that the goal is not achieved in a week, and you won’t be satisfied with vegetables alone. Therefore, the menu still needs to include some protein products: cheese, eggs, cottage cheese, meat. The key point here is that the central point of maximum energy replenishment will be lunch.

For lunch, you can afford to eat boiled meat, make a salad with vegetables, eggs, shrimp, fortunately there are a lot of recipes for various salads on the Internet.

The rest of the time, only the mentioned vegetables in any form: salad, grilled vegetables, vegetable broth, vegetable smoothie.

As a result, you eat fully once a day, and the rest of the time you are simply full due to your stomach filled with vegetables. The energy deficit will be severe, so do not focus on the number of vegetables eaten, portion sizes and meal times.

Well, about the timing. As always, everything depends on you - the longer you follow the diet, the more weight you lose. In the first week you can lose up to 3-5 kg, then about 2-3 kg will be possible without any problems.

• Cucumber salad with vegetable oil
• Cucumber and tomato salad
• Unsweetened tea or coffee

Lunch

• Sliced ​​fresh vegetables (carrots, cucumbers, tomatoes, bell peppers)

Dinner

• 150 grams of boiled meat
• Chicken salad with cabbage
• Greek salad
• Chicken broth with vegetables (cabbage, carrots, beets)
• Fried eggplant with garlic
• Omelette
• Cottage cheese with sour cream
• Unsweetened tea or coffee

On each day, choose two or three designated dishes. I named the salads only those that immediately came to mind. Of course, you can make any salad that contains vegetables without starch.

Snack

Vegetable smoothie or chopped vegetables

Dinner

Vegetable salad. Make it the way you like. Ingredients you can use are cucumber, tomatoes, cabbage, carrots, herbs, and leafy vegetables.

• Drink plain water often. I do not recommend sticking to any clear values ​​in liters, since everything is individual for everyone. For some, a glass of water before bed causes swelling, while others drink three liters a day and nothing. Just don't be thirsty.
• Remember, no bread or flour while on a diet (yes, quick results always require certain sacrifices)
• Don't be afraid to salt your food. I understand that salt retains fluid in the body, but if you don’t go to extremes, then nothing bad will happen
• Important! We do not include fruits in this diet! The difference may not seem big to you, but it is huge. Fruits are a solid carbohydrate and on such a diet it simply will not allow weight loss to begin!

Well, the most important thing for any diet is that after it ends, under no circumstances return to the diet that was before it. This will very quickly return everything lost with such difficulty. Read through and secure your results.

Try it, the method works, the main thing, as usual, is not to deceive yourself and honestly stick to the indicated products.

Every woman knows what a diet is. In pursuit of the figure of her dreams, a woman is ready to work, deny herself many things, lose weight, get rid of kilograms and centimeters from her waist. Then rejoice at the result, but after time the weight returns. And again struggle and again deprivation. And why? The answer is very simple - an incorrectly selected diet and diet.

There are a huge number of diets for losing weight. There is no point in trying each one on yourself, because it is a health risk.

The simplest and most effective diets for weight loss

A diet is a diet whose main goal is weight loss. And also this type of nutrition is the most practical way to maintain a normal figure, weight and health. Sure, everyone is interested in diets that work quickly and easily. Today, countless diets have been developed. A person who wants to lose weight is faced with the question - what diet to choose?

• Losing weight should not only be fast, but also healthy. The body should not feel stressed when losing excess weight. Indeed, with a decrease in food consumption, the amount of vitamins supplied with food also decreases.
• Focus on your willpower. If you cannot tolerate a strict diet, then do not choose it and do not injure yourself. Give preference to a less harsh and gentle regime.
• All diets are based on calorie counting. You should definitely eat at least 1200 calories every day. This is the average indicator necessary to maintain normal functioning of the body.

If you find it difficult to make a choice between different diets on your own, then you can contact a specialist - a nutritionist - for recommendations. He will professionally select a diet for you based on your individual characteristics.

It is worth paying attention to way out of the diet. If you suddenly change your diet from dietary to regular, you can be one hundred percent sure that the lost pounds will return. Therefore, to prevent this from happening, the exit must be gradual.

Kefir diet

The kefir diet is very simple, but nevertheless effective. The kefir diet is quite strict. But it is also considered one of the fastest in the world. The kefir diet is a strict way to lose weight, so you are allowed to stick to it for no more than three days in a row. The essence of this diet is that all meals consist of kefir. All the usual dishes that a person ate for breakfast, lunch and dinner should be replaced with kefir.

The amount of kefir consumed is unlimited.

Buckwheat diet

The buckwheat diet is a simple mono-diet. Average person per week gets rid of five kilograms. Buckwheat consists of complex carbohydrates, which saturate the body for a long time and dulls the feeling of hunger. Perfectly cleanses the body and eliminates waste and toxins. Additionally, buckwheat has a beneficial effect on the skin.

The buckwheat diet is simple, as it consists of only two foods. The menu is easy enough to remember, and the dishes do not require complex preparation.

Basic rules of the buckwheat diet:

• Buckwheat is washed in the evening and poured with boiling water. In the morning, excess liquid is drained. Buckwheat is ready to eat.
• The amount of buckwheat consumed is unlimited. However, adding spices to it is prohibited. Salt is possible, but in small quantities.
• Drinks allowed are tea and coffee without sugar. Buckwheat porridge can be washed down with kefir. The volume of clean drinking water you drink must be at least three liters.
• Eating fruit is acceptable. About half a kilogram per day.
• In addition to kefir, you can drink low-calorie yogurt. No more than 200 ml when lazy.
• The last meal should be four hours before bedtime. But if you are haunted by a feeling of hunger, then it is permissible to drink a glass of kefir, which should be diluted half with water.
• The maximum buckwheat diet can last two weeks. Afterwards you definitely need to take a break.

So, the main foods on the diet are buckwheat and kefir. All other permitted products can be consumed in the most minimal quantities.

Separate food

Separate meals cannot be considered a diet, but it is still a very simple way to lose weight.

Based on the name of this diet, it becomes clear that you will have to eat food separately, but connecting one to the other. You can eat almost any food. The main rule of separate meals is to eat only foods that are allowed to be combined at one meal, or wait two hours between meals.

Features of separate power supply:

• Do not combine different types of proteins into one meal.
• It is strictly forbidden to combine fats and proteins.
• Proteins do not combine with sour fruits.
• There is a separate category of products that are allowed to be consumed exclusively separately from the rest. These include milk, watermelon, melon, pear, tomatoes and so on.
• A table has been created for separate nutrition, which adherents of separate nutrition are guided by when creating their diet. The table is easy to use and widely available on the Internet.

Effective weight loss at home using soups

The soup diet is very simple meal plan for a week. On average, people lose about five kilograms on this diet. The amount of food consumed is not limited, but only vegetable soups are allowed.

Soups should be prepared according to certain rules:

• Potatoes are not added to vegetable soups.
• No meat products are used in the preparation of the broth.
• Do not add oil.
• Avoid salt. If this is not possible, then reduce its consumption to a minimum.

This diet is very easily tolerated by the body, as the soup fills the stomach and immediately satisfies hunger.

During the diet, be sure to drink two liters of water a day, and you should not drink it immediately after eating soup. Drinking water immediately after eating slows down metabolism and leads to an increase in the size of the stomach. That is, the walls of the stomach stretch and next time you will need more food to feel full.

The diet got its name due to the fact that it is very popular among Hollywood stars. On average, after this simple diet, a person loses seven kilograms. The food is based on seafood. In this case, you will have to give up such foods as bread, sugar, salt. On the Hollywood diet, the intake of fats and carbohydrates is carefully controlled. It is actively necessary to use foods rich in bacon - fish, eggs, white meat. Vegetables will have to be chosen with the lowest carbohydrate content.

The main rules of the Hollywood diet:

• Complete refusal of a rich breakfast. In the morning, a cup of coffee/tea or half a grapefruit is acceptable.
• Cook foods only by steaming, baking or boiling.
• Eat often, but not much. That is, there should be at least six meals a day.
• Drink plenty of water (the minimum daily intake is two liters of clean drinking water).

Simple and effective diets after pregnancy at home

A woman after pregnancy and childbirth is required to adhere to a diet, even if she has no problems with her figure. Nursing mothers should choose a simple diet that will have a positive effect on both the child and the woman. After childbirth, the young mother has to carefully monitor her health.

Nutrition rules for women after pregnancy at home:

• Cooking methods - steaming, stewing, boiling, baking.
• Sweet and flour products are completely excluded from the diet.
• Meals are frequent, portions are small in size.
• Last meal three hours before going to bed.
• The meat consumed should be lean.
• Select products depending on their vitamin content. Avoid eating empty calories that provide no benefit.
• Remove smoked, hot, spicy foods.

It is difficult to say which diet is the most effective. Girls of all ages and nationalities dream of looking great and delighting passers-by with their attractive shapes and slender silhouette. For some, nature gave them an elastic body; for others, in order to acquire ideal forms, they need to work hard and hard.

Stress, a passive lifestyle, and poor nutrition lead to metabolic disorders and excess weight. Therefore, more and more women are wondering how to quickly and effectively lose weight, get rid of sides, and make their figure toned and attractive in a short time?

If you just go to the gym to lose weight, sign up for a fitness class, and this will not bring the desired result. At the heart of it all is a change in nutritional principles. Only a competent combination of physical activity and diets will guarantee quick results without gaining back kilograms.

Known techniques

Today there is a huge variety of programs that allow you to lose weight by 5, 10 or 20 kg. Everything is purely individual, but based on reviews of those who have lost weight, you can create an approximate rating for effectiveness.

Protein

– the fastest and easiest homemade diet. In 14 days you can lose from 4 to 8 kg. It is based on increased protein consumption, as well as complete or partial rejection of carbohydrates. For energy, the body burns its own reserve fat reserves.

Sugar should be completely eliminated. Eggs, meat, and cheese are allowed. You should count calories and try not to eat 4 hours before bedtime. Approximate menu for the day:

• breakfast - three sausages, fried eggplant and tea without sugar;
• lunch – vegetable soup, chop and salad, coffee without sugar;
• dinner - boiled fish, fresh tomato and a glass of kefir.

Variations - Kremlin diet.

On porridge

• Buckwheat. It is designed for 7 days, maximum 2 weeks. The technique can be called tough, because during the entire time you can only eat buckwheat. After finishing, you need to take a break of 30 days. Before eating, buckwheat does not need to be cooked; just steam it with boiling water and let it brew for 3-4 hours. For one glass of cereal you need 2 cups of boiling water. You cannot add any spices or salt. A more loyal version of the program is the daily volume of which should not exceed 1 liter. You should take a multivitamin while on this effective diet. Buckwheat cleanses the body and nourishes perfectly.
• Rice. A proven technique aimed at cleansing the body of toxins and waste. This is not exactly a diet, but rather fasting days. You can cleanse yourself once a week. Boil 200-250 grams of rice, then distribute this portion for all meals. In between, you can drink water, herbal teas and fresh juices. The porridge should not be salty and contain no additives.

We drink liquids

Drinking weight loss program designed for a week, maximum 10 days. All dishes on the menu of a woman losing weight should be liquid, soft, and watery. The diet is based on porridge, soups, vegetable broths and fermented milk products. This method allows you to get rid of extra pounds without harm to your health.

You can eat no more than 200 ml (1 glass) per meal. Try to diversify your menu. For breakfast you can eat yogurt, porridge, and cottage cheese with minimal fat content. At lunchtime, give preference to decoctions, borscht, cabbage soup, and milk soups. Dinner should be light, try to limit yourself to a glass of kefir.

Interval

The best fat burning program at home. Its essence is simple - for 3 days you eat only rice, for the next three days only protein (chicken, turkey, beef), for another three days we sit on vegetables. The quantity of the product is not limited. Processing methods include steaming and boiling. Try to consume as little salt as possible.

You should always start with rice days, because this is the cleansing stage. The next stage is proteins, you need to saturate the body with healthy calories. The third stage is vegetables. They are best eaten raw. They help restore the functioning of the gastrointestinal tract after a load in the form of rice and protein foods. The result is amazing, in 9 days minus 10-15 kg.

These are not all types. There is Hollywood, Brazilian, monofood, etc. Every day new good options appear that are suitable not only for women, but also for men and teenagers. But it is worth remembering that diet is just the beginning. With its help, you need to start metabolic processes, and then you need to switch to another, more gentle schedule, for this it is enough to adhere to standard principles every day - drink a lot, create a menu so that 50% belongs to complex carbohydrates, 40% to proteins, and only 10 % fat.

Accelerated programs

Express diets are considered super effective. They are used when you need to get rid of your belly and extra 2-5 kg ​​in a short time, for example, before a holiday, in order to fit into a chic dress two sizes smaller. The duration of such programs is usually limited to 3-5 days. The most popular accelerated weight loss methods are:

• Juice diet. This is a very simple and useful system. The idea is simple - you can drink 2 liters of fruit or vegetable juices during the day. The weight will come off day by day. You can get rid of 1.5 kg per day. To prepare juices, use pomegranate, apple, pineapple, lemon, and for vegetable analogues - pumpkin, cabbage, cucumbers, tomatoes, etc.
• . This is a cleansing and safe program that does not require much effort from you. It is enough to drink low-fat kefir purchased in the store. The daily norm is 1.5 liters, divided into 5-6 doses. In three days you can get rid of five kilograms. One of the options allows you to combine kefir and vegetables.
• Vitamin and protein. Its duration is 5-10 days. The idea is separate nutrition. The diet should contain proteins, vegetables and fruits. We eat chicken or beef separately, use a cucumber or an apple as a snack, etc. Food should be steamed. Result: 5 kg in 10 days.

The secret to express weight loss is drying. Weight decreases due to the loss of water, while the fat layer decreases slightly. If you don’t start exercising and watch your diet, the kilograms will quickly return to their original place, and sometimes in double the amount.

You can lose weight in a month or even 10 days, but in order to maintain the result for a long time, you need to work on consolidating the effect. To do this, you need to study the tips and rules recommended by nutritionists:

• exclude from the diet (white bread, sweets, alcohol);
• eat in small portions;
• do not try to starve, the body perceives hunger as a threat and begins to store fat reserves;
• always, the first meal starts the body, wakes it up, gives a charge of strength and energy for the day;
• do not try to lose weight quickly; lasting results can only be achieved after a few months;
• if you practice a mono-diet, for example, sit on oatmeal, remember that by adhering to a strict diet for more than 3-5 days, you risk harming your health;
• Follow the drinking regime, the daily fluid intake is 2.5 liters.

Without diets, it will not be possible to reduce body weight. However, a huge variety of weight loss programs and methods allows you to choose the most suitable option for yourself. Try different techniques and settle on the one that makes you feel comfortable. Diet products should be freely available and have an affordable price. You should break out of a strict eating schedule smoothly.

Fast and effective weight loss is possible. It should be carried out carefully, quickly responding to emerging complications. There are the most effective diets with which you can lose both 7 kg and 10 kg, and there is a chance that this weight will never return.

This is a fairly tough method of losing weight. Almost everyone who uses it constantly feels dizzy and experiences a significant loss of strength, so if you are actively working or need to constantly do household chores, you should use the jockey diet carefully, constantly monitoring your condition. It is advisable to follow this diet during vacation or when the pace of life is not too fast.

With the help of the jockey diet, you can get rid of 5 extra pounds in 3 days. Use this approach to nutrition:

• 1 day. For the entire time you can only eat one small baked chicken. Don't forget to remove the skin. Prepare the meat in its pure form; do not add spices or salt to it. The portion must be divided into at least 3 times in order to eat gradually. On this day, abstain from other foods;
• Day 2. The diet is becoming even stricter. It is necessary to eat 3 times a day, each time eating 100 g of veal, also served baked;
• Day 3. Limit your food intake completely. This is the hardest day. You can only drink coffee, but you should not add sugar or milk to it.

If you completely follow the recommendations listed, the results of losing weight will amaze both you and those around you.

Vegetarian diet

This diet helps you lose 3 kg in 3 days. You should eat mainly fresh vegetables and fruits. Other dishes, including animal products, should not be used at this time. The presented diet is not only an active express method of losing weight, but also helps to cleanse the intestines and also get a large amount of vitamins.

On days 1 and 3 you need to eat only vegetables. On day 2, eat exclusively fruit. Follow the rules of nutrition.

The implementation of this diet cannot be called difficult, but it is really effective. The feeling of hunger will appear, but in order to become slimmer, you can maintain this diet for 3 days.

Buckwheat diet

With this diet, you can lose up to 4 kg in 7 days. This is a gentle way to lose weight, but it always works and has a minimum number of contraindications. For the entire specified time you will have to eat only buckwheat porridge. Use regular tea or kefir as a drink.

You need to prepare porridge according to a special plan. Pour the cereal into a glass and wash it. Pour into a sufficiently spacious container and add 4 cups of boiling water. Wrap the container and leave it until the next day. This amount of porridge should be eaten the next day. You should not deviate from this norm. It is necessary to provide several meals. This way you can ensure the best absorption of all beneficial microelements. Continue this diet for 7 days and you will quickly feel the results.

Kefir diet

This is one of the most popular ways to lose weight at the moment. There is the strictest kefir diet, in which only kefir is allowed to be consumed. For those who are not able to cope with this method of losing weight, an easier method is provided, which consists of combining the intake of kefir with the use of another product.

Follow this diet plan:

1. For 3 days, in addition to kefir, consume only well-cooked rice.
2. For 4-6 days, additionally eat boiled chicken without skin.
3. From 7 to 9 days, use apples.

If you strictly adhere to the specified diet, you can lose 6 kg in 9 days. This is an excellent result despite the fact that the diet is quite gentle.

Prune diet

This method of eating is common for a large number of people, but some praise it with particular force, claiming that they have achieved excellent results in losing weight absolutely painlessly. Prunes have a large number of positive qualities, among which are a minimum number of calories, a fairly mild but effective laxative effect, a high percentage of potassium, and many other useful microelements. The prune diet helps you lose weight and is also considered therapeutic. Those who use it according to the rules manage to quickly get rid of toxins and help strengthen the heart muscle.

Some women believe that this diet and its variations are leading in effectiveness. Follow the diet below for 4 days. During this time you will be able to lose about 4 kg. To achieve excellent results, you must adhere to the specified menu.

During this diet, a person does not feel hungry, and the effect is noticeable almost immediately.

Diet by time of day

This diet is based on the distribution of a certain amount of food across the phases of the day. Adapted for women who cannot or do not want to adhere to strict restrictions. It is necessary to take into account the phases of the day in order not to eat excess food, as well as to eliminate malnutrition.

The human body works best in the morning, so it is necessary to consume as much food as possible then. The most satisfying ingredients are best eaten for breakfast after waking up. It is necessary to monitor not only the quantity, but also the quality of food. It is advisable to consume animal products such as fish or ham in the morning.

During the day, a person should be quite energetic, so you should not resort to fasting at this time of day. Eat fish or meat, eat a vegetable salad, it is not recommended to forget about a liquid dish. For dinner, many people feel the need to eat as much as possible, but this is impractical. Better deceive the hunger. To avoid discomfort and avoid overeating, eat light foods, such as berries, vegetables and fruits. Use heartier foods only in moderation. It is advisable not to consume a lot of calories before bed, but to finish your last significant meal at 18-19 hours.

It is recommended to use this diet not for a certain period of time, but to make it a rule to eat exactly according to this regimen. There is no fixed result from this diet, but it can be approximately calculated according to the principle: the fewer calories consumed per day, the faster the weight loss process progresses.

When following any diet, do not neglect its rules. Deviations from basic recommendations may cause a decrease in the positive result. To ensure that your efforts are not in vain, always eat only high-quality and healthy food, not only during diets, but also after they are completed.