Weight loss without fasting: a gentle diet
Most of the diets that are offered to us in the Internet, have strict limitations, which can not be followed by many. After all, when they are observed, as a rule, there is a constant feeling of hunger, against which often there are depressions and "malfunctions" in the work of the nervous system.
Undoubtedly, such diets give tremendous results in a short time, weight goes away quickly, but it also returns quickly, as it goes. And besides, such diets cause a severe impact on health. Due to the constant restriction of food, the body is deficient in useful vitamins and minerals, as a result of which internal organs and systems start to "do their job" badly, which leads to the development of many diseases.
Quite another matter sparing diets, which are aimed at a gradual weight loss, and hence the body will receive all the necessary micro and macro elements, which naturally will not affect the health status, and even vice versa, correct it. After all, a sparing diet is a balanced diet rich in vitamins and minerals, allowing you to remove all toxins and toxins that accumulate over the years and lose excess pounds.
There are a lot of options for sparing diets. Now we will examine in detail several of them. And you can choose for yourself exactly the diet that you will like. So, let's begin.
Effective, gentle diet for 10 days
This diet option is designed for 10 days, but if you have a lot of excess weight, you can stick to it for much longer, because it does not have any strict limitations that would harm your body. Even though the diet is gentle, it gives excellent results. For 10 days, you can easily get rid of 4 – 5 kg, if, of course, comply with all the rules about which we will now tell you.
The first, the most important rule – completely refuse the flour and sweet, including sugar and honey. You can drink tea only green, naturally, not sweet.
Lunch and dinner should also be the same as before, but you must give up bread. If you can not eat without bread, you can eat a small slice of rye or black bread, but no more.
Every day you should have a snack, about 16: 00, you can not exclude it. At noon, you can eat a little yogurt no more than 4% fat, skim curd or drink tea or freshly squeezed juice from citrus fruits.
You have to give up the usual dinner. It will have to be replaced with fruits or vegetables. And most importantly, starting with 17: 00 you need to drink 3 – 4 a glass of water mixed with natural apple juice in the ratio 1: 1.
If for some reason this diet is not suitable for you, then you can take advantage of the following option of a sparing diet for weight loss, which is also designed for 10 days. However, this option requires strict adherence to the regime:
For the first breakfast it is allowed to eat muesli with low-fat milk, drink tea or soft coffee. For the second breakfast you need to eat some fruit, preferably, citrus – orange, mandarin or? grapefruit.
You must have a full dinner. That is, you should eat a serving of soup, but it should be vegetable and without potatoes (the potato contains a lot of starch, so it should be excluded altogether from the ration), a small piece of boiled fish or chicken. If you do not want to eat fish or meat, you can replace them with one boiled egg.
Afternoon snacks you should consist of unsweetened green tea and 100 g of dried fruits, any. But for dinner only a vegetable salad dressed with olive oil or lemon juice is allowed, and a cup of green tea or a glass of kefir.
If you feel hungry before going to bed, then you can drink a glass of yogurt with 1% fat and eat a small green apple.
Gentle diet for 30 days
Gentle diet for weight loss for 30 days will allow you to reset to 9 kg. In this case, you must strictly follow the menu. You can not change it.
We offer you the 2 menu for the first week. They should be alternated, that is, the first day, you stick to the first menu, the second day – the second, the third – the first, and so on.
Menu of sparing diet № 1
- 1-th breakfast: one glass of milk, it can be slightly heated and add to it 1 a teaspoon of honey, and you can also eat a bun, but not fresh, but stale;
- 2 breakfast: one cup of unsweetened green tea and one small sandwich of black bread, smeared with a thin layer of butter, on top of which you need to put fresh celery leaves;
- Lunch: a serving of vegetable soup, lean meat 200 g, except pork and lamb, vegetable salad of celery and cauliflower;
- Afternoon snack: cracker and 2 medium-sized tomato;
- Dinner: one small sandwich of black bread, smeared with a thin layer of butter, on top of which you need to put fresh celery and parsley leaves, as well as one glass of kefir with 1% fat.
Menu of sparing diet № 2
- 1 breakfast: one cup of unsweetened green tea and one slice of black bread, you can also eat parsley;
- 2-th breakfast: vegetable salad from celery and beets, as well as 1 glass 1% kefir;
- Lunch: boiled fish, boiled potatoes 2 pcs, sprinkled with parsley and celery greens, lettuce leaves, meat broth;
- Snack: you can eat 1 cookies and drink 1 a glass of freshly squeezed fruit juice;
- Dinner: 1 a glass of milk, a slice of black bread, smeared with a thin layer of butter or honey.
The second week also has an 2 menu, which also needs to be rotated.
Menu No. 1
- 1-th breakfast: 1 a glass of freshly squeezed fruit or vegetable juice and 1 cracker;
- 2-th breakfast: 1 a glass of yogurt and 1 a slice of black bread, smeared with a thin layer of butter;
- Lunch: a serving of vegetable soup, 1 a small cutlet made from lean meat, and 1 a cup of unsweetened green tea;
- Snack: fruit any, but not more than 200 g;
- Dinner: 1 a glass of milk and 1 a slice of stale black bread.
Menu No. 2
- 1 breakfast: one cup of unsweetened black tea with milk and one slice of black bread, smeared with a thin layer of butter;
- 2-th breakfast: 100 g boiled lean meat with 2 slices of black bread, as well as 1 cup of green unsweetened tea;
- Lunch: a portion of dietary borsch, a salad of celery and broccoli, a little boiled fish
- Afternoon snack: 1 a glass of milk and 1 cracker;
- Dinner: one cup of unsweetened tea and 2 a small piece of cheese.
Menu for the third week of a sparing diet.
Menu No. 1
- 1-th breakfast: one cup of soft coffee and one slice of black bread, smeared with jam or chalk;
- 2 breakfast: radish 2 – 3 pcs., Boiled soft-boiled chicken egg, slice of black bread and 1 glass 1% kefir;
- Lunch: salad with celery, medium-sized meat cut, cooked from lean meat, a portion of mushroom soup and one cup of unsweetened green tea;
- Snack: fruit any, but not more than 200 g, and one cracker;
- Dinner: 200 g skimmed cottage cheese, 1 stale bun, 1 glass of low-fat milk or kefir.
Menu No. 2
- 1-th breakfast: one glass of warm milk with the addition of 1 teaspoon of honey and 1 cracker;
- 2 breakfast: 2 medium-sized tomato, 2 sandwich with lean sausage, one cup of green tea;
- Lunch: stewed vegetables no more than 100 g, baked apples no more than 100 g, meat broth one average serving;
- Snack: fruit any, but not more than 200 g;
- Dinner: two slices of black bread with boiled fish, one glass of 1% kefir, one medium green apple.
And finally, the menu for the fourth week of a sparing diet.
Menu No. 1
- 1-th breakfast: one cup of unsweetened green tea and one cracker, smeared with a thin layer of honey;
- 2-th breakfast: 2 slices of black bread with butter and celery leaves, 2 piece of cheese;
- Lunch: average portion of meat broth, boiled fish, no more than 150 g, jelly or kefir;
- Afternoon snack: a biscuit and one glass of freshly squeezed carrot juice;
- Dinner: vegetable salad from celery, boiled liver, no more than 150 g, one glass of kefir with a low percentage of fat.
Menu No. 2
- 1-th breakfast: one glass of milk and one slice of black bread with butter;
- 2 breakfast: one boiled soft-boiled chicken egg, one medium-sized apple, one slice of black bread with butter and celery leaves, unsweetened green tea;
- Lunch: 100 g beans in tomato, meat broth medium portion, 1 apple, 1 glass 1% kefir;
- Snack: jelly and cracker;
- Dinner: 2 sandwich of black bread and pâté, salad of celery and beets.
With the help of these diets, you can lose weight without starving at all. But do not forget that in order to really have the effect of diets, you need to play sports. Physical exercises by themselves will not make the extra pounds go away, they contribute to speeding up the metabolic process, which is responsible for weight loss, and will also allow you to pull up your body.
Also you can get acquainted with the rice sparing diet from the following video:
And yet, we picked up specifically for you: