Lean diet for weight loss

the essence of the lean diet for weight loss

A slim and healthy figure is what every girl dreams of. The beautiful half of humanity always strives for graceful curves and slender legs.

Due to the popularity of various diet programs, everyone can lose weight - at least for a short time. Today we will talk about lean eating.

Effective lean diet for fast weight loss

The fasting diet is based on the complete avoidance of animal foods. Nutritionists do not recommend sticking to such a diet for a long time, but a few months such a diet will even benefit your health. People unknowingly often confuse a lean diet with starvation. But they differ significantly from each other.

The diet program is low in calories. The diet contains a reduced amount of fat. Fats make up only 20% of their total mass.

Doctors conducted studies on patients, the results of which showed that avoiding animal food has a beneficial effect on the body. The risk of developing diseases of the cardiovascular and hematopoietic systems is significantly reduced. The concentration of cholesterol in the blood is normalized, which makes the appearance of atherosclerosis almost impossible.

Results are achieved quickly, as the system has many advantages:

  • Weight normalizes in a short period of time;
  • The amount of fat consumed is minimal;
  • The body is cleansed of harmful substances;
  • The diet is balanced so that vitamin deficiency does not occur.

The following rules must be followed:

  • Eat partially;
  • Parts should be small;
  • Lack of snacks between meals;
  • Complete rejection of sweets, alcoholic beverages;
  • It is allowed to eat no more than three tablespoons of honey a day.

Mechanism of action

The basis of the diet are cereals, fruits and vegetables. Due to the high content of nutrients and vitamins, a person manages not only to lose weight, but even to improve his well-being. These effects will not last long, but will add thoughts of switching to a healthy diet and strengthen the general attitude towards it.

The fasting diet does not involve starvation. Weight loss will be followed by calorie restriction. Therefore, the body begins to convert its own fat reserves into energy. Toxins and toxins are removed thanks to the fiber contained in fruits and vegetables. Promotes weight loss and low calorie plant foods.

Eating disorders are unlikely, as the feeling of hunger does not occur due to the nutritional value of the food. Avoiding harmful fatty foods helps to normalize cholesterol levels and prevents the development of atherosclerosis.

In addition to all this, there are useful qualities of the diet: normalization of digestion, acceleration of metabolism, increased activity of lipid metabolism, thanks to which fat stores are broken down faster and cellulite disappears. The diet will give weight loss a feeling of lightness, good mood. In a short time a person can lose a few extra pounds. But it should be remembered that the weight lost due to the diet returns soon after it is over.

How much can you fold?

Eating 1500 kcal per day, contained only in herbal products, it is quite possible to get rid of 2-3 pounds a week.

Recommendations

Experts have proven that a lean diet has a positive effect on the health of the human body. Dietary restriction and selective consumption help reduce the risk of developing atherosclerosis, cardiovascular disease and liver disease.

Dietary food will easily help rid the body of harmful substances, toxins and toxins. And the result of the scales inspires even more.

When dieting, it is important to adhere to the following rules:

  • It is not recommended to follow a fasting diet more than once every three months;
  • Every day you should stick to 5-6 meals a day;
  • Food portions should be small;
  • You can't overeat;
  • We will have to skip snacks between meals. If you are completely intolerant, you are allowed to eat a few nuts or dried fruit;
  • Complete rejection of sweets, muffins, alcohol;
  • You can eat three tablespoons of honey a day;
  • Light physical activities in the form of walking, morning exercises are allowed;
  • If you need to lose more than ten pounds, the duration of the diet can be more than two weeks;
  • It is important to follow a drinking regimen. High fluid intake helps eliminate toxins from the body as soon as possible. It is allowed to drink clean water, green tea, freshly squeezed juices.
  • Meals should be steamed or stewed;
  • Follow your sleep schedule. You need to sleep at least eight hours a day.

Following these simple guidelines will help you lose weight, albeit briefly.

Contraindications

The fasting diet is forbidden for people with the following conditions:

  • anemia;
  • anorexia;
  • Disorders of the intestinal tract;
  • Infections;
  • Cancer

The diet is also not recommended during the following periods:

  • Pregnancy period;
  • Breastfeeding;
  • Childhood;
  • Age;
  • Rehabilitation period;

Before starting a diet, it is best to visit a doctor for detailed and personalized tips and advice.

Foods for weight loss on a lean protein diet

There are many products that are allowed to compile a diet menu. Let's see what you can and can't eat.

Approved products

To achieve a positive result, the menu should consist of vegetable and mushroom dishes.

To normalize fat metabolism, one should eat foods containing B vitamins. There are many of them in legumes. Buckwheat and apples will help keep the iron in the blood at a normal level. To ensure the proper functioning of all organs and body systems, eat more fruits and fresh vegetables rich in vitamins and minerals.

The main sources of protein are legumes and soy products. The former contain a lot of protein, thanks to which muscle building occurs. Soy products will be an excellent alternative to meat and dairy products.

Prohibited Products

Weight loss will help to avoid or limit fatty foods and sweets. You will have to give up salt, artificial spices and your favorite sauces. Naturally, the use of alcoholic beverages during the diet is prohibited. Don't worry about giving up so many foods. The feeling of hunger will not bother you with the high content of fiber and vitamins in the new diet.

Review of the best lean diets

Below are the ready-made diets.

1. Starvation diet with buckwheat

Eating a buckwheat takes exactly seven days. You have to prepare it according to a special recipe. Boil 400 g of cereal with boiling water overnight. After a few hours it is steamed and in the morning you can start eating. The whole volume of buckwheat should be divided into several steps.

2. On the apples

The apple diet lasts ten days. In such a short time a person will be able to lose up to 5 extra pounds.

Breakfast will include one apple and one oatmeal. You have the right to drink a cup of your favorite tea. Lunch looks a little more varied: apple, lean fish and vegetable salad seasoned with lemon juice. Dinner should be light: apple, fruit salad and a glass of low-fat yogurt.

3. Fasting diet with a hungry day

The program consists of seven days. The daily diet consists of the usual menu of permitted herbal products. The seventh day is fasting. Unloading should be done using only one product during the day: cucumbers, apples or cereals cooked in water.

4. Diet with rice

Those who lose weight will enjoy an affordable menu of lean meat and fish. The duration of the diet should not exceed one week. You can have breakfast with rice and natural low-fat yogurt. Lunch consists of lean fish and rice as a side dish. You will have to have dinner again with rice, but with vegetables.

5. Diet on porridge

This type of food is quite common. Nutritionists say that this is one of the healthiest options for weight loss. This is due to the effect that oatmeal has on the body:

  • Cleans from toxins and slag;
  • Improving the functioning of the gastrointestinal tract;
  • Provide nutrients and vitamins;
  • Replenish energy reserves and give a positive mood;
  • Provides a long-lasting feeling of fullness;
  • Reduce the need for fat;
  • Vegetable protein helps build muscle.

Natural cereals should be preferred. Do not try to lose weight with immediate porridge. There is nothing useful for people in these bags.

Before you start the diet, you need to prepare your own body by organizing a day of fasting. It can be kefir or apple. The effectiveness of the diet program is also increased through the use of a cleansing enema.

You will need to stick to the correct drinking regimen. One should drink at least one and a half liters of clean water a day. Drink a glass of water before each meal. In this way the metabolism is accelerated and the appetite is reduced. Eventually, the need for food becomes a little less.

Porridge contains slow carbohydrates. Boost your diet with moderate physical activity. For a good result, daily walks lasting at least an hour are enough.

6. Salad and fruits

Fruit eating programs attract people with their simplicity and relatively high results. But can all fruits be eaten?

Experts recommend using it extremely seasonally. They are the ones that are most beneficial to the body. It is best to follow a diet in summer or autumn, when store shelves are rich in fresh fruit.

Apples, citrus fruits and pineapples will be the best helpers for weight loss. They are recognized as the most effective fat burners.

Eat only fresh fruit. Do not subject them to heat treatment, which will destroy all available nutrients and vitamins. Despite the high fluid content in the fruit, you should drink at least one and a half liters of water a day.

Avoid any salt and sugar in your diet that inhibits the elimination of excess fluid from the body.

Do quiet physical activity at the same time, such as walking or swimming. Then the process of getting rid of extra pounds will definitely go faster.

7. Carrots

The carrot diet is not only delicious but also highly effective. Vitamin B6 contained in carrots improves the condition of the skin, and carotene strengthens hair and nails. Chlorine and sulfur, which are part of vegetables, help remove toxins from the body. Carrots are also rich in antioxidants.

You should not eat anything but carrots. Eat it extremely fresh. Salads from it can be seasoned with lemon juice. It is recommended to grind the vegetables on a grater.

It is recommended to drink more pure still water, tea and freshly squeezed carrot juice.

Weight loss with carrot diet is due to its high fiber content. Also, the protein is absent in large quantities, so glucose does not accumulate. Therefore, fats have nothing to form. The body begins to create energy from its own fat stores by breaking them down.

The weight loss scheme is simple: eat carrot salads three times a day, drink carrot juice and lose weight. Most often, they sit on such a diet for no more than three days.

8. Cabbage

Cabbage is an affordable and inexpensive vegetable that is widely used for culinary purposes. On a diet you can eat it stewed, canned or baked. Fresh cabbage is also good for the diet.

Dishes made with this vegetable can increase the production of stomach acid. Metabolic processes are improved, fat burning is activated.

The duration of the diet is 5, 10 and 14 days. These options are used by people based on their initial weight. Change is achieved quite quickly. But due to the lack of carbohydrates it is not recommended to follow the program for more than two weeks. In ten days it is really possible to get rid of about six extra pounds.

9. Diet of lean soups

This is a low carb diet. There are three basic rules to follow:

  • All dishes are low-fat vegetable soups or broths;
  • The use of other food products is prohibited;
  • Satisfy your hunger with broth.

A variant of the lean diet for weight loss for a week: ready menu for every day

In one week of such a diet it is quite possible to lose about five extra pounds. Smooth weight loss will not put the body in stress or worsen health.

Monday

  • Breakfast: semolina, mint tea and fresh fruit.
  • Lunch: cauliflower and carrot soup, citrus juice.
  • Afternoon snack: unsweetened homemade compote, fresh fruit.
  • Dinner: fruit salad, rosehip infusion.

Tuesday

  • Breakfast: a piece of rye bread with eggplant caviar, a cup of coarse coffee without sugar.
  • Lunch: vegetable stew, citrus juice.
  • Afternoon snack: one apple, low-fat natural yogurt.
  • Dinner: roasted vegetables, green tea.

Wednesday

  • Breakfast: buckwheat, cherry tea.
  • Lunch: spaghetti, tomato juice.
  • Afternoon breakfast: potato dumplings, green tea.
  • Dinner: fruit salad, herbal tea.

Thursday

  • Breakfast: zucchini pancakes, raspberry tea.
  • Lunch: cabbage rolls with pearl barley, strawberry juice.
  • Afternoon snack: fruit salad.
  • Dinner: Potato casserole.

Friday

  • Breakfast: apples with oatmeal, black coffee without sugar.
  • Lunch: meatless borsch, apple juice.
  • Afternoon snack: low-fat cottage cheese, honey, nuts.
  • Dinner: stewed cabbage, tea.

Saturday

  • Breakfast: black bread with zucchini caviar, herbal tea.
  • Lunch: bean salad seasoned with butter, tomato juice.
  • Afternoon snack: baked apples.
  • Dinner: fruit salad with yogurt, tea.

Sunday

  • Breakfast: rice porridge, citrus juice.
  • Lunch: light vegetable soup, rosehip tea.
  • Afternoon snack: pumpkin casserole, unsweetened homemade jelly.
  • Dinner: fruit salad, raspberry juice.

Nutritionist's opinion

Foods of plant origin, which are allowed to be consumed during a lean diet, are often very rich in many useful substances and vitamins, as already mentioned more than once above. Therefore, the body of the starving person does not develop a serious deficiency of something necessary and does not cause serious damage to health.

However, as practice shows, it is still better to refrain from lean food in a number of diseases of the gastrointestinal tract, as well as during pregnancy and lactation. Such dietary restrictions are not beneficial for children.

In general, in a friendly way, a lean diet would only be suitable for absolutely healthy people. If you are forced to sit on another program of abstinence from certain categories of food (for medical reasons for chronic diseases), then it is better not to deal with it. Health is more expensive.

06.11.2020