The light weight loss diet is a specially developed technique that controls the amount of calories consumed without adversely affecting the body. Following such a diet allows you to achieve noticeable results in a short time and ensure a balanced intake of all necessary substances.
Advantages and disadvantages of a light diet for weight loss
Eating a light diet is a good alternative for fast weight loss with the maximum allowed list of foods. This technique has many advantages:
- saturation of the body for a long time;
- short-term adherence to the diet for up to 7 days;
- the possibility of re-following the diet;
- elimination of excess 5-10 pounds in a short time;
- stability of the new weight for a long period of time.
The only disadvantage of such diets is the low calorie content of the chosen diet, so during the diet it is best to exclude strenuous exercise and sports.
Possible contraindications
If you follow a diet, there are contraindications that should be considered before losing weight:
- the period of pregnancy and lactation in women;
- the presence of chronic diseases, as with limited nutrition they can worsen;
- diabetes mellitus in progress;
- diseases of the cardiovascular system.
Repetition of the diet is recommended 45-50 days after completion of the basic technique. In order to obtain 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 fragrances;
- the exclusion of the consumption of alcoholic beverages;
- maximum fluid intake (about 1, 5 liters);
- the minimum weight per serving of a dish;
- partial feeding up to 5-6 times throughout the day;
- refusal to eat in the evening after 19. 00;
- prevention of overeating during meals.
In a light diet, it is recommended to exclude salty, smoked and floury products. It is preferable to eat food in the first half of the day, when the body is ready to absorb it and does not put the resulting calories in the fat layer.
The daily diet should be based on a combination of the following types of food:
- fermented dairy products containing beneficial bifidobacteria, which help cleanse the body and do not have a high caloric content;
- maximum consumption of protein food, as it is the main building block for the normal functioning of the body;
- fiber and group C vitamins contained in fruits and vegetables, cereals.
Light diet for 7 days
In order to get the right result while following a light diet, it is necessary to take into account the main factors, which are the right ratio of incoming calories and their consumption by the body. In this case, the energy obtained must be fully consumed so that the breakdown of accumulated fat begins in the future.
An excellent 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 recommendations correctly, you can lose 5-7 extra pounds during this period of time. There are a large number of such weight loss methods, so among the presented selection you can easily choose the most appropriate method.
The effectiveness of fast weight loss techniques
The rules for following a light diet are based on the use of special foods with low energy value. After a short period of time you can get rid of extra pounds and get your body in perfect shape. Such techniques are especially effective before holidays and big events when you need a quick result.
During such a diet it is also important to take into account some nuances, because after its completion it is necessary to adhere to a moderate diet, as the lost extra pounds can easily return to a larger volume. To maintain the resulting new shape, it is desirable to control nutrition and add moderate exercise.
Easy type of diet without additional loads
Eliminating excess weight with a regular diet has a longer time frame to get results, but is perfectly suitable for those who do not want to change 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 bakery products and pastries;
- sweets;
- food rich in carbohydrates.
This technique gives results, provided that the above conditions are met in 2-3 months. The weight passes slowly, but at the same time its return is minimized. As additional tips, you can reduce the daily portions of meals, and before eating drink a glass of water, which will fill the stomach and prevent overeating.
Eating a light diet to eliminate the belly
Many are interested in the question of how to quickly and easily eliminate excess weight on the stomach. One of the effective diets that can eliminate fat deposits in the abdominal area is a limited diet consisting mainly of protein foods.
This technique requires careful control and eating only protein products (dairy products, lean meat, chicken protein, nuts).
The duration of such a diet should not exceed 10-14 days, as the body depletes the supply of other nutrients that can adversely affect a person's general condition.
It is preferable to add physical activity and do exercises to strengthen the abdominal muscles. Workouts are best done daily for 10-15 minutes. After following a diet combined with a waving press, you can quickly get a perfect belly without fat deposits and sagging skin.
Weight loss by 5 kg
The light diet to eliminate excess 5 pounds has different time intervals. For slow weight loss, it is preferable to choose a diet of conventional foods with a restriction of high-calorie meals.
If you need to lose weight fast, then it is recommended to use a diet with complete restriction of carbohydrates, the use of only protein foods and a balanced diet with strict control of calorie intake. The choice is based on personal preferences and the general condition of the person.
Improper application of the rules of the above diets can lead to serious complications in the form of impaired protein absorption, changes in metabolic rate, the formation of serious diseases or exacerbation of existing chronic pathologies. Before following the chosen diet, it is necessary to exclude possible contraindications and make sure that the body is ready for the procedure.
Weight loss by 10 kilograms
If you need to lose 10 pounds quickly, you can also use light diets according to the chosen method of restricting nutrition.
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 eliminate excess 10 pounds, 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 minimal calories. As an additional effect you can use monodiet to unload the body for 2-3 days.
Daily diet for weight loss
Following a simple diet with a total energy value of 1500 calories allows you to easily lose weight. Sample menu consists of the following products:
- banana smoothies and wholemeal bread for breakfast;
- natural yogurt for lunch;
- light broth soup, stewed vegetables, steamed meatballs or meat for lunch;
- fresh fruit for afternoon breakfast;
- roasted chicken breasts, stewed vegetables for dinner.
At night you can drink kefir or mint tea, as it eliminates hunger and has a calming effect on the body.
Diet with vegetables and fruits
Eating a diet of fruits and vegetables is the most viable option for easy weight loss. The technique has clear advantages:
- lack of fat in the composition;
- the presence of low-calorie content;
- source of minerals, vitamins and proteins;
- acceleration of metabolic processes;
- cleansing the body of toxins and toxins.
In this case, the vegetables and fruits which are prohibited for consumption must be taken into account:
- bananas;
- potatoes in any form;
- grapes;
- mango;
- paradise apple;
- dates;
- beans and peas.
The duration of the diet is about 4-8 days. During this time you can eat vegetables and fruits only in unlimited quantities in cooked, baked and fresh form. In parallel, it is necessary to drink 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 eating. Approximate diet menu for one day:
- apple with orange and still water for breakfast;
- fruit in the amount of 150 grams for lunch;
- chicken breasts, vegetables, for lunch;
- fruit salad for afternoon tea;
- stewed cabbage, green tea for dinner.
If you follow a diet with fruits and vegetables, it is necessary to add protein in the form of chicken, eggs, dairy products to the overall diet.
Light diets for weight loss
On the Internet you can find more diets for weight loss and choose the most appropriate option. The list below looks at popular diets while quickly eliminating extra pounds.
- Low calorie diet.This method of weight loss is based on the use of a total diet of no more than 1300 calories, excluding harmful foods, spices and marinades. It is recommended to use the following products:
- low-fat fish and seafood;
- lean meat (chicken, turkey, beef);
- bran bread;
- vegetables with a minimum content of carbohydrates (celery, cabbage, beets, peppers);
- buckwheat porridge and pearl barley;
- fermented dairy products with minimal fat content (kefir, cottage cheese, yogurt);
- tea without sugar.
Food should be steamed or baked in the oven. We recommend partial feeding up to 6 times a day and reducing the usual portions. After 7 days after following such a diet you can lose 5-7 kg.
- Diet without salt.The technique is quite easy to perform, as it is necessary to eliminate only the salt from the food used, as it retains fluid in the body and contributes to the accumulation of extra pounds. The finished dish is salted just before use and salt
- Protein-based diet.Eliminating excess weight with this method allows you to eat foods of protein origin (fish, meat, eggs, cottage cheese) and to exclude carbohydrate foods, thus reducing the weight gained. Sample menu:
- omelette with parsley or oatmeal with apples for breakfast;
- mint tea for lunch;
- boiled beef or veal for lunch;
- crab or shrimp meat for breakfast;
- salad or cottage cheese for snack;
- fish, steamed cutlets with stewed cabbage or a salad of pepper and tomato.
The duration of the diet should not exceed 7 days, as a monotonous diet can lead to the development of complications in the body and affect the general condition of a person.
- Water diet.The diet is practically unchanged, 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 fluid fills the stomach and gives a feeling of satiety, while speeding up the metabolic metabolism and removes unnecessary toxins from the body.
- Kefir diet.The technique is based on the usual dishes for breakfast and lunch without strong addition of salt or the use of unhealthy foods. Prerequisite is the intake of kefir at night as dinner. Fermented milk product has a number of advantages in the form of low calorie content, saturation and normalization of the intestinal system.
Kefir is recommended to drink at bedtime with the addition of bran or low-calorie fruit. Sample menu:
- oatmeal, tea with honey and a piece of cheese for breakfast;
- bread with compote or tea for lunch;
- rice or buckwheat with cutlets and vegetables;
- fresh fruit for afternoon breakfast;
- 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 advise to use diets based on the use of one product (buckwheat, kefir, chicken). If you follow all the rules, you can lose up to 5 pounds during this period.
The second option for a fast diet is called therapeutic fasting based on green, herbal tea or water. These methods have contraindications and are not recommended for people with chronic diseases, women during pregnancy and lactation.
Discontinue diet and maintain new weight
To get the expected result and maintain extra weight, you need to complete the diet properly. In this case, you should pay attention to the following recommendations:
- uncontrolled use of prohibited products. In the first days after the end of the diet it is best to eat foods without undue stress on the stomach (cereals, lean meat, fruits, vegetables);
- compliance with the further regime of partial feeding with minimal portions of cooked meals;
- ensuring maximum fluid intake in the body (up to 2 liters per day);
- exclude food intake 3 hours before bedtime, because 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 perfect shape. One of the most effective methods is daily exercise and moderate physical activity (walking, cleaning and other activities).
If the body needs food at night, it is recommended to use such foods:
- salad with cabbage and green apples;
- fresh greens;
- resorption of 0, 5 teaspoons of honey.
Diet recipes
Adherence to 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 zucchini salad
Required ingredients:
- 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 dressing.
To prepare the salad, cut the zucchini into cubes and pour over the marinade of oil and lemon juice. Chopped cheese, nuts, spinach and breast mixed with onions and add zucchini. The dish is ready to eat.
Broth without meat
Required ingredients:
- onion 1 piece;
- carrots 2 pieces;
- celery root;
- parsley;
- garlic 2 cloves.
Large vegetables are finely chopped and placed in a saucepan with the remaining ingredients. Then fill it with water and put it on the fire to boil. Cook over low heat until soft, then filter the broth and add finely chopped vegetables.
Steamed beef chops
Composition:
- lean beef 200 grams;
- 2 small onions;
- rye bread 50 grams.
The meat is cut into small pieces and ground in a meat grinder together with onions and bread, pre-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 relevant video, which shows step-by-step cooking instructions.
Reviews
Reviews of the effectiveness of light diets have conflicting opinions. Many women enthusiastically describe their results from the removal of excess weight, and some, on the contrary, talk about the complete ineffectiveness of the chosen technique.
I often use a protein diet for fast weight loss when I need to lose 3-5 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 do not feel a constant feeling of hunger.
I tried to follow a mono diet for 3 days, but for me it is very difficult! It seems to me that the body can not be immediately subjected to such a load, but it is better to choose a method of gradual weight loss. So I will try longer diets with a prescribed diet.
I would like to share my weight loss methods. First, you can't eat at night and limit yourself sharply to everything. It is best to cut bread, pastries, sausage and try to drink as much fluid as possible. Green tea with ginger is very good. And you need to constantly move and try to increase physical activity. So it's pretty simple and effective.
I tried a light diet for a month and had good results. I tried to follow all the instructions and turned off all prohibited products. I want to give advice that in the first week you have to endure, but it's easier there and you start to get used to it slowly. Now I have gained 5 kg less and I do not stop there!