Choose a gradual and safe way to lose weight. We will tell you everything about a gentle diet for weight loss: basic principles, permitted foods and menus for the week.
How to lose weight safely? Many nutritionists believe that a light diet is a great choice for weight loss. Principles, contraindications, benefits and menu for a week at home - all the details are in the material.
There are many different weight loss diets designed for short sprints.
A frugal diet for weight loss compared to them is a marathon, it can last more than six months, while the restriction of calories in food is quite serious. Before you start losing weight this way, be sure to contact your doctor and find out if it is really safe for you to eat in the system of a gentle diet for weight loss.
Gentle diet for weight loss: basic principles and contraindications
The mild diet is divided into two main phases: an intensive phase and a new phase.
The intensive phase lasts up to 6 months. During this period, you should limit your calorie intake to 1800 calories per day. As part of your diet, focus on protein-rich foods. For example, poultry, fish, eggs, low-fat cheese and tofu. Oil sauce and other salads are excluded from the diet menu and carbohydrates are limited to 20 grams per day. So, in the beginning, almost every meal will contain some amount of meat, mainly without a plate or with dishes in the form of certain vegetables (broccoli, cauliflower and others from the list of allowed foods).
In the second step, you can slowly add fats and carbohydrates and gradually reduce the amount of protein to 70-140 grams per day. The second phase lasts 6-8 weeks. In the first month, up to 45 grams of carbohydrates per day are allowed, and in the second month - up to 90 grams.
Talk to your doctor, you may need to take an extra multivitamin, potassium, calcium, magnesium or sodium supplement in the first phase to protect your body from nutrient deficiencies. You also need to monitor your condition and if it worsens, for example, performance decreases or dizziness starts - you need to move on to the next phase immediately or, respectively, repeat or quit the diet.
Why is a polite diet good for you?
A gentle diet is not only good for weight loss. Additional benefits of a mild diet:
- reduce cholesterol levels by up to 20%;
- normalization of blood sugar levels.
- lowering blood pressure
- protection against metabolic syndrome.
Unfortunately, even a mild diet is not the ideal recipe for weight loss. Before you start, be sure to consult a specialist, as diet has side effects. For example, it can cause nutritional deficiencies in the body.
The diet is not suitable:
- for the elderly
- for breastfeeding and pregnant women
- for people with gallbladder problems
- for people with eating disorders
- for patients with chronic diseases.
Gentle diet for weight loss: menu for a week
Allowed and taboo
We have already described some of the foods you can eat on a weight loss diet. Detailed list of allowed products:
- poultry: skinless chicken, turkey, goose, duck;
- meat: lean meat, pork, lamb;
- fish: plaice, cod, catfish, halibut
- vegetables: leafy greens, broccoli, cabbage, cauliflower, brussels sprouts, celery, tomatoes, onions, cucumbers, zucchini.
- low-fat dairy products: cottage cheese, low-fat cheese, skim milk.
- eggs and egg whites
- tofu.
A large amount of fats and carbohydrates are excluded from the menu of a diet. Complete list of taboos:
- fruits: apples, berries, oranges, grapes, melons, pears, peaches.
- starchy vegetables: potatoes, corn, peas
- cereals: wheat, oats, barley, buckwheat, millet;
- legumes: black beans, lentils, chickpeas, beans, peanuts.
- processed foods: convenience foods, baked goods, crisps, fast food, caramel
- sweet drinks: juice, sweet tea, sports drinks, soda
- sugar and sweeteners: 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, fatty cheeses, milk.
You need to eat slowly, in small portions, but often. This diet has three main meals a day and a few snacks. Suitable as:
- Egg;
- A slice of cooked meat or fish.
- Cottage cheese?
- A slice of low fat cheese.
- Several stalks of celery
- A handful of boiled vegetables from the list of allowed;
- A tomato.
Do not forget to drink enough water, the daily rule is about one and a half to two liters, it is better to drink at least a glass half an hour or an hour before meals and also drink green or black tea without sugar as a snack drowns out the possible feeling ofare you hungry. A good choice is mineral water or rosehip broth, herbal tea, of course, you do not need to add sugar to these drinks and, in principle, you should avoid sugar. The best way to cook food is to steam, boil, bake, you can use a microwave.
A Mild Diet for Safe Weight Loss: Menus and Meals You Can Cook at Home
Monday
- Breakfast: omelette with spinach and tomato.
- Lunch: fried cod with steamed broccoli.
- Dinner: chicken breast with grilled Brussels sprouts.
Tuesday
- Breakfast: tofu with onions, garlic and peppers.
- Lunch: grilled chicken with vegetable accompaniment (without sauce).
- Dinner: pork chops with fried asparagus.
Wednesday
- Breakfast: omelette with zucchini, tomatoes and garlic.
- Lunch: cooked cod with boiled cabbage.
- Dinner: lean beef salad, mushrooms, garlic, ginger and green onions.
Thursday
- Breakfast: low fat cottage cheese.
- Lunch: Turkey meatballs with low carbohydrate content with zucchini and tomatoes.
- Dinner: fried chicken with garlic and lemon (without garnish).
Friday
- Breakfast: hard boiled eggs with salt and pepper.
- Lunch: baked tofu with steamed beans.
- Dinner: grilled steak with aubergines fried in the oven.
Repeat on any of the days on Saturday and Sunday.
Do not forget the limitations - for the intensive phase, the main part consists of proteins, for the second, their amount decreases due to the increase in the amount of carbohydrates.
Gentle diet recipes
Chicken pot with vegetables
Ingredients: chicken fillet, cauliflower, broccoli, eggs, low-fat cream, low-fat cream, cheese, garlic, spices to taste.
Preparation: if the vegetables are frozen - thaw, if not - rinse with salted water, divide into inflorescences. Cut the chicken, mix it with vegetables in a pan, fill it with sour cream diluted with hot water, put it in the oven for 20 minutes, temperature - 180 degrees. For the second pour, mix the cream with a piece of cheese, eggs, chopped garlic or pass through a garlic press, add spices, mix well. Remove the chicken with vegetables from the oven, fill it with the freshly cooked stuffing, distribute the remaining cheese on top. Return everything to the oven for another 20 minutes.
Vegetable salad
Ingredients: low fat cheese, celery stalks, tomatoes, cucumbers, red onions, herbs, lemon juice.
Preparation: wash the vegetables, cut them into a deep bowl, send chopped low-fat cheese, chopped celery stalk, herbs or chop them with your hands. Add lemon juice and mix well.
Diet soup with meatballs
Ingredients: turkey, chicken or rabbit fillet, broccoli, cauliflower, carrots, onions, eggs, herbs, spices to taste.
Preparation: mince the meat with the onion, add the egg, salt, pepper if desired, stir and form the meatballs. Put the prepared meat products in boiling water, add broccoli and cauliflower to them, previously divided into inflorescences (if you bought frozen vegetables, you do not need to thaw them in advance), grated carrots on a fine grater - will give golden color to the broth, spicesfor taste. Cook until the cabbage and meatballs are ready, garnish with herbs when serving. You can also add a hard boiled egg to the soup - half on each plate.
Reviews for a mild diet
Those who have tried this version of a gentle diet for weight loss say that it is quite difficult to follow - the restrictions are strong, the daily amount of calories may be insufficient for those who are accustomed to physical activity or long walks, fatigue, Maydizziness occurs - if this happens, the calorie content of the diet should be increased and then gradually reduced, observing the state of health and avoiding bigotry.
The foods you can eat are quite tasty, but not very varied, the most difficult for people to give up baked goods and sweets and turn to vegetables as a side dish. They also recommend not to neglect dietary supplements and report the feeling of hunger, which may accompany you at first, but then you will probably get used to the new diet.
Exit from the diet, as those who have warned her, must be very smooth, even after the completion of the second phase, foods from the forbidden list must be introduced very carefully, otherwise there is a risk of all efforts based on weight losswill be lost. The fact is that the metabolism for a long time, which takes this diet, is rebuilt, the body is accustomed to processing a certain amount of a certain type of food, therefore, the accumulation of excess fat may be a consequence of excess. It is best to switch from this diet to a diet that has been built according to the recommendations for proper nutrition, so the chance of gaining weight will be minimal and there will be enough strength and energy.