The Light Weight Loss Diet is a specially developed technique that controls calorie consumption without negatively affecting the body. Compliance with such a diet will allow you to achieve noticeable results in a short period of time and ensure a balanced intake of all the necessary substances.
Pros and cons of a light diet for weight loss
A light diet is a good alternative for quick weight loss with the maximum allowable list of foods. This technique has many advantages:
- Saturation of the body for a long period of time;
- short-term adherence to the diet up to 7 days;
- the possibility of re-adhering to the diet;
- Elimination of an additional 5-10 kilograms in a short time;
- Stability of the new weight over a long period of time.
The only disadvantage of such diets is the low calorie content of the diet chosen. Therefore, while dieting, it is best to exclude vigorous physical activity and exercise.
Possible contraindications
If you are on a diet, there are contraindications that must be considered before losing weight:
- the period of pregnancy and lactation in women;
- the presence of chronic diseases, as they can worsen with limited diet;
- Diabetes mellitus ongoing;
- Cardiovascular diseases.
Repeating the diet is recommended 45-50 days after completing the primary technique. To achieve the expected results, it is necessary to consider the list of restricted diet requirements:
- Prohibition of the use of products containing artificial substitutes and flavors;
- the exclusion of the consumption of alcoholic beverages;
- maximum fluid intake (approx. 1. 5 liters);
- the minimum weight of one serving of the shell;
- fractionated meals up to 5-6 times during the day;
- Refusal to eat after 7: 00 p. m. in the evening;
- Preventing overeating while eating.
With a light diet, it is recommended to exclude salty, smoked and flour products. It is preferable to eat in the first half of the day, when the body is ready to digest it and not put the calories received into the fat layer.
The daily diet should be based on a combination of the following types of foods:
- fermented milk products, which contain beneficial bifidobacteria that help cleanse the body and are not high in calories;
- maximum consumption of protein foods, as this is the main building block for the normal functioning of the body;
- Dietary fiber and vitamins of group C, contained in fruits and vegetables, cereals.
Light diet for 7 days
To get the right result from a light diet, it is necessary to take into account the main factors, namely the correct ratio of incoming calories and their consumption by the body. In this case, the energy received must be completely consumed so that in the future the degradation of the accumulated fats begins.
An excellent option with constant physical activity is a light diet for 7 days with a predominant content of low-calorie foods. If you follow all recommendations correctly, you could lose 5 to 7 extra pounds over this period. There are a large number of such weight loss methods, so it is easy for you to choose the most suitable method from the presented selection.
The effectiveness of rapid weight loss techniques
The rules for following a light diet are based on the use of special foods with a low energy value. After a short while, you will be able to shed those extra pounds and get your body in perfect shape. Such techniques are especially effective before holidays and major events when you need a quick result.
During such a diet, it is also important to consider some of the nuances, since after completing a diet it is necessary to follow a moderate diet, as the extra pounds that are removed can easily come back in a larger volume. In order to maintain the resulting new shape, it is desirable to control the diet and add moderate exercise loads.
Simple diet without additional burdens
Eliminating excess weight with a normal diet has a longer time frame to produce results, but is well suited for those who do not want to change the dietary rules and want to increase physical activity. In this case, it is recommended to limit the use of certain types of products:
- Salt and sugar;
- fresh baked goods and pastries;
- Confectionery;
- high carbohydrate food.
This technique gives results provided the above conditions are met in 2-3 months. The weight will slowly decrease while at the same time the return will be minimized. As additional tips, you can reduce your daily servings of meals and drink a glass of water before meals, which will fill your stomach and prevent overeating.
A light diet to get rid of the belly
Many are interested in the question of how to quickly remove extra pounds on the stomach without unnecessary problems. One of the effective diets that can get rid of fat buildup in the abdominal area is a limited diet consisting primarily of protein foods.
This technique requires careful control and the consumption of protein products (dairy products, lean meats, chicken protein, nuts).
The duration of such a diet should not exceed 10-14 days, since the body depletes the reserves of other nutrients, which can negatively affect the general condition of a person.
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 a diet combined with a press of the press, you will quickly get a perfect belly without fat deposits and sagging skin.
Lose weight by 5 kilograms
A light diet to get rid of the extra 5 kilograms has different time intervals. For slow weight loss, it is preferable to choose a diet of conventional foods with a restriction on high calorie meals.
If you need to lose weight quickly, it is recommended to use a diet with a complete restriction on carbohydrates, the use of only protein foods, and a balanced diet with strict control of incoming calories. The choice is based on personal preferences and the general condition of the person.
Incorrect implementation 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 selected diet, you need to exclude possible contraindications and make sure that the body is ready for the procedure.
Lose weight by 10 kilograms
If you need to lose 10 kilograms quickly, you can also use light diets according to the selected diet restriction method.
At the same time, qualified nutritionists do not recommend getting rid of a large amount of excess weight in a short time, since this phenomenon can cause serious changes in the body.
To eliminate the extra 10 kilograms, 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 a minimum amount of calories. As an added effect, you can use mono diets to discharge the body for 2-3 days.
Daily diet for weight loss
Following a simple diet with a total energy value of 1500 calories will allow you to easily eliminate extra pounds. A sample menu consists of the following products:
- Banana smoothies and whole grain bread for breakfast;
- Plain yogurt for lunch;
- light broth soup, steamed vegetables, steamed schnitzel or meat for lunch;
- fresh fruit for an afternoon snack;
- baked chicken breast, steamed vegetables for dinner.
At night, you can drink kefir or tea with mint, as it removes hunger and has a calming effect on the body.
Diet with vegetables and fruits
A diet high in fruits and vegetables is the most viable option for easy weight loss. The technology has clear advantages:
- Lack of fat in the composition;
- the presence of a low calorie content;
- a source of minerals, vitamins and proteins;
- Acceleration of metabolic processes;
- Cleansing the body from toxins and toxins.
In this case, one should consider vegetables and fruits that are forbidden to eat:
- Bananas;
- Potatoes in any shape;
- Grapes;
- Mango;
- Persimmon;
- Events;
- Beans and peas.
The duration of the diet is about 4-8 days. During this time, you can only eat vegetables and fruits in unlimited quantities in boiled, baked and fresh form. At the same time, fluids must be taken (approx. 2 liters per day).
To avoid overeating, it is best to drink a glass of water before you eat and start a meal after 20 minutes. Approximate diet menu for a day:
- an apple with an orange and still water for breakfast;
- Berries in the amount of 150 grams for lunch;
- Chicken breast, vegetables for lunch;
- Fruit salad for afternoon tea;
- steamed cabbage, green tea for dinner.
When following a fruit and vegetable diet, you need to add protein to the general diet in the form of chicken, eggs, and dairy products.
Light weight loss diets
You can find more weight loss diets on the internet and choose the most suitable option. The following list deals with popular diets while getting rid of extra pounds quickly.
- Low calorie diet.This method of losing weight is based on the use of a total diet of no more than 1300 calories, excluding harmful foods, seasonings 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 minimal content of carbohydrates (celery, cabbage, beets, peppers);
- Buckwheat and pearl barley porridge;
- fermented milk products with a minimum fat content (kefir, cottage cheese, yogurt);
- Tea without sugar.
Food must be steamed or baked in the oven. We recommend fractionated meals up to 6 times a day and reduce the usual servings. After 7 days after such a diet, you can lose 5-7 kg.
- Diet without salt.The technique is quite simple to perform, as only salt needs to be removed from the foods used, as it retains the fluid in the body and contributes to the accumulation of extra pounds. The finished dish is salted just before its use, and the salt
- Protein based diet.Eliminating extra pounds using this method allows you to eat foods of protein origin (fish, meat, eggs, cottage cheese) and exclude carbohydrate dishes, which will reduce the accumulated weight. Sample menu:
- Omelette with parsley or oatmeal with apples for breakfast;
- Mint tea for lunch;
- boiled veal or beef for lunch;
- Crab or prawn meat for an afternoon snack;
- Salad or cottage cheese for a snack;
- Fish, steamed schnitzel with stewed cabbage or paprika salad and tomatoes.
The duration of the diet should not exceed 7 days, since a monotonous diet can lead to the development of complications in the body and adversely affect the general condition of a person.
- Diet on the water.Diet practically does not change, provided that harmful products are excluded. A feature of the technique is the use of 2 glasses of water before each meal. The liquid fills the stomach and gives a feeling of fullness, speeds up metabolism and removes unnecessary toxins from the body.
- Diet with kefir.The technique is based on the usual meals for breakfast and lunch without the heavy addition of salt or the use of unhealthy foods. The prerequisite is the receipt of kefir in the evening as dinner. The fermented milk product has a number of advantages in the form of a low calorie content, satiety and normalization of the intestinal system.
Kefir is recommended to drink before bed with bran or low-calorie fruits. Sample menu:
- Oatmeal, tea with honey and a slice of cheese for breakfast;
- Marshmallow with compote or tea for lunch;
- Rice or buckwheat with schnitzel and vegetables;
- fresh fruit for an afternoon snack;
- 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 recommend the use of diets based on the use of any product (buckwheat, kefir, chicken). If you follow all the rules, you can lose up to 5 kilograms during this period.
The second option for a quick diet is 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 breastfeeding.
Stop the diet and maintain the new weight
In order to achieve the expected result and continue to maintain the weight, it is necessary to properly end the diet. In this case, you need to adhere to the following recommendations:
- uncontrolled use of prohibited products. In the first few days after the end of the diet, it is best to eat foods without undue strain on the stomach (cereals, lean meats, fruits, vegetables);
- Adherence to the wider regime of fractionated meals with minimal servings of cooked dishes;
- Ensuring the maximum absorption of fluids into the body (up to 2 liters per day);
- Exclusion of food intake 3 hours before bed, as the body digests food very slowly at night and stores all excess calories in the form of a layer of fat.
Maintaining a new weight is the main task in maintaining ideal 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, the use of such foods is recommended:
- Salad with cabbage and green apples;
- fresh green;
- Absorption of 0, 5 teaspoons of honey.
Diet recipes
Compliance with light diets is accompanied by the preparation of special dishes
according to recipes based on the use of low-calorie foods, which 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, the zucchini is cut into cubes and a marinade of oil and lemon juice is poured over it. Chopped cheese, nuts, spinach and breast are mixed with onions, and pickled zucchini are added. The dish is ready to eat.
Broth without meat
Required Ingredients:
- Onion 1 piece;
- Carrots 2 pieces;
- Celery;
- Parsley;
- Garlic 2 cloves.
Large vegetables are cut into small pieces and placed in a saucepan with the remaining ingredients. Next, fill it with water and put it on fire to boil. Cook gently over low heat, then filter the broth and add finely chopped vegetables.
Steamed beef chops
Ingredients:
- lean beef 200 grams;
- 2 small onions;
- Rye bread 50 grams.
The meat is cut into small pieces and ground in a meat grinder along with onions and bread, previously soaked in water. The minced meat is lightly salted and small schnitzels are formed. Put in a water bath and cook for 30 minutes.
A large number of diet recipes can be found on the internet by watching the relevant video that shows step-by-step cooking instructions.
credentials
Reviews of the effectiveness of light diets have mixed opinions. Many women enthusiastically describe their results in eliminating extra pounds, and some, on the contrary, speak of the complete ineffectiveness of the chosen technique.
I often use a protein diet for rapid weight loss when I need to lose 3 to 5 lbs. I like the presented diet and its variety, which has a positive effect on the body. At the same time, my general condition is stable and I don't feel constantly hungry.
I tried following a mono diet for 3 days but it is very difficult for me! It seems to me that the body can not be exposed to such a load immediately, but it is better to choose a method of gradual weight loss. So I'll try longer diets with a prescribed diet.
I want to share my weight loss methods. First of all, you cannot eat at night and strictly limit yourself in everything. It is best to cut out bread, sweets and sausages and try to drink as much fluids as possible. Green tea with ginger is very good. And you need to keep moving and trying to increase physical activity. So it's pretty simple and effective.
I tried a light diet for a month and got good results. I tried to follow all instructions and excluded all prohibited products. My advice is that you have to hold on for the first week, but by then it's already easier and you are slowly starting to get used to it. Now I'm 5 kg less and I'm not stopping there!