Many people who dream of a slender, graceful figure have more than once gone on various diets to lose weight, but in the end they either break away from them, or the result turns out to be short-term and the lost kilograms come back, “taking” a couple of extra ones with them.
Thus, getting rid of excess weight is not so easy, especially in the rhythm of modern life, when there is no time to either count daily calories or prepare dietary meals.A light diet can be a way out of this situation.This weight loss method owes its name to the ease of its adherence: the elimination of painful fasting, the uselessness of counting calories and eating at certain times.
What are easy diets for weight loss?
There are various variations of an easy diet for weight loss:
- The easiest diet for the lazydoes not imply significant changes in usual diet.It consists of drinking 1 glass of still water 30 minutes before each meal, even before a snack, which may consist of drinks (fruit drinks, juices, compotes).The next drink of water should be no earlier than 2 hours after eating.You cannot drink food during meals.The light diet method for the lazy is aimed at reducing appetite due to the stomach being filled with water, therefore the amount of food consumed will be reduced, which will contribute to weight loss.In addition, drinking plenty of fluids speeds up metabolism and cleanses the body of harmful substances.
- Easy diet for 3 days for weight loss at homeconsists of consuming exclusively: 500 grams of buckwheat porridge, steamed or boiled in water without salt and oil, 1 liter of kefir 1% and 1 kg of apples (preferably green).The indicated daily volume of products should be divided into 5-6 meals.This light diet method will allow you to lose 2-3 kilograms in 3 days.
- Easy diet for 7 days for weight lossalso available in different variations.One of the options for an easy diet for weight loss for 7 days is to replace a full dinner with kefir with bran.Such a dinner is quite filling and you won’t be overcome by the feeling of hunger before going to bed.You can lose 2-3 kg in a week using this light diet method.The second option for an easy diet for losing weight for 7 days is a raw food diet.It involves eating fresh vegetables and fruits throughout the day, but their volume should not exceed 2 kg.It is better to follow a raw food diet in the warm season.During the ripening period of seasonal vegetables and fruits.You can lose 3-5 extra pounds in a week.
- Easy diet for fast belly fat lossconsists in excluding from the diet foods that cause “fermentation” in the intestines.These products include: beans, whole milk, cabbage, apples, grapes.You should also avoid products containing soda, hydrogenated fats, sweeteners, carbonated and alcoholic drinks.
How to lose weight on a light diet
To effectively lose weight on a light diet, you should strictly follow its main rules.
The basic principles of a light diet, the same for all varieties:
- Complete exclusion of prohibited foods from the diet;
- A gradual reduction, and preferably the complete elimination of salt from the diet, which interferes with weight loss due to its ability to retain excess fluid in the body, which leads to swelling;
- Maintain water balance.During the day you need to drink at least 1.5 liters of clean water.
- Water helps speed up metabolism, cleanse the body of waste and toxins, and water-filled fat cells are burned more actively.
- Fractional ration.You should eat 5-6 times a day.Long breaks between meals are dangerous with the risk of breaking from a light diet and snacking on a prohibited product;
- The serving size should be no larger than the palm of your hand;
- The last meal should be at least 3 hours before bedtime;
- Dishes should be boiled, baked, stewed, steamed.Frying is completely eliminated;
- It is necessary to consume only fresh, high-quality products, without additives or chemicals.
Permitted and prohibited products
Light diet at home - allowed foods:
- Lean meat (rabbit, veal, beef);
- Lean poultry (chicken, turkey);
- Low-fat fish (hake, pike, pollock);
- Seafood;
- Low-fat dairy and fermented milk products;
- Vegetables and herbs (potatoes in limited quantities);
- Unsweetened fruits and berries;
- Cereals and cereals;
- Eggs;
- Olive, vegetable oil;
- Lemon juice, soy sauce (as a dressing for dishes);
- Rye, whole grain, dried wheat bread;
- Dried fruits;
- Seeds, nuts;
- Natural honey.
The following drinks are acceptable for a light weight loss diet: green, black, herbal tea, decoctions of berries and herbs, compotes, jelly, fruit drinks without sugar.
Easy diet at home - prohibited foods:
- Fatty meat (pork, lamb);
- Fat bird (duck, goose);
- Fatty fish (trout, salmon, mackerel);
- Fatty dishes, rich meat broths;
- Smoked, pickled, salted foods and dishes;
- Sausages;
- Semi-finished products;
- Fast food;
- Butter and puff pastries;
- Sweets and desserts with an abundance of creams;
- Sweet fruits (figs, grapes, bananas, mangoes, melons);
- Salt;
- Hot, peppery spices and spices;
- Sauces (mayonnaise, ketchup);
During a light diet for weight loss, you should completely exclude soda and alcohol from drinks.
Menu
Easy diet for weight loss - menu for the week (breakfast, snack, lunch, afternoon snack, dinner):
Monday:
- Muesli with dried fruits;
- 1 glass of kefir 1%;
- Meatball soup.1 slice of rye bread;
- Tomato juice;
- Boiled chicken breast.White cabbage salad.
Tuesday:
- Curd casserole;
- Green apple;
- Broth with croutons.Steamed beef cutlets;
- Soft-boiled egg;
- Stuffed cabbage rolls with turkey.
Wednesday:
- Buckwheat porridge on water;
- Berry mousse;
- Green cabbage soup.2 slices of whole grain bread;
- A glass of curdled milk;
- Baked fish with spinach.
Thursday:
- Cottage cheese seasoned with natural yoghurt;
- Carrot smoothie;
- Creamy broccoli soup with croutons;
- 2 pieces of hard cheese;
- Boiled turkey fillet.Vegetable stew.
Friday:
- Pumpkin and apple pudding;
- Natural yogurt with dill;
- Cabbage soup2 slices of whole grain bread;
- Grapefruit;
- Stuffed peppers with ground beef.
Saturday:
- Oatmeal;
- Orange;
- Chicken soup with pieces of poultry meat.1 piece of dried bread;
- 1 glass of fermented baked milk;
- Jellied fish.
Sunday:
- Syrniki;
- Cucumber and spinach smoothie;
- Julienne with chicken and mushrooms;
- A glass of kefir 1%;
- Baked pollock fillet.Greek salad.
It must be remembered that according to the rules of a light diet, the volume of one serving of a dish should not exceed the palm of your hand.According to the light diet for the lazy, you need to drink a glass of still water 30 minutes before a meal, including before a snack (including vegetable and fruit juices, smoothies, fermented milk drinks).
Recipes
Meatball soup
Ingredients:
- Beef 200 gr;
- Egg;
- Carrots 1 piece;
- Onions 1 piece;
- Potatoes 2 pcs;
- Vegetable oil 1 tbsp.l.;
- Greens to taste.
Cooking method:
- Peel vegetables.Cut the potatoes into cubes, place in a saucepan, add water, bring to a boil and cook for 5 minutes over low heat.
- Finely chop the onion, grate the carrots on a coarse grater.First sauté the onion in a frying pan hot with vegetable oil until translucent, then add the carrots to it, simmer for 2-3 minutes, stirring occasionally.Add the roast to the soup.
- Add the egg to the ground beef and stir.Form small round meatballs and add to the soup.Cook over low heat for 20 minutes.
- Before serving, garnish the meatball soup with chopped herbs (parsley, dill to taste).
Include a delicious meatball soup for lunch in your light diet menu.
Pumpkin-apple pudding
Ingredients:
- Pumpkin 150 gr;
- Milk 70 ml;
- Apple 1 piece;
- Semolina 2 tbsp.l.;
- Sugar 1 tbsp.l.;
- Egg 1 pc.
Cooking method:
- Peel the pumpkin, cut into pieces, place in a saucepan, add milk and boil until half cooked.
- Peel and core the apple, grate it, add to the pumpkin and cook until tender.
- Grind the finished porridge in a blender, add sugar, egg yolk, semolina, and mix.
- Beat the egg white in a mixer until foam forms, add to the dough.
- Grease a baking dish with butter (butter or vegetable), place the dough in it and bake in an oven preheated to 180 degrees for 10-15 minutes.
Pumpkin-apple pudding is recommended to be included in your diet for breakfast while following a light diet.
Berry mousse
Ingredients:
- Raspberries 150 gr;
- Currants 150 gr;
- Sugar 2 tbsp.l.;
- Egg white 1 pc.
Cooking method:
- Wash and dry the berries.
- Mix them with sugar, crushing them a little with a spoon so that the sugar dissolves in the juice.
- Strain the berries through a sieve, reserving their juice.
- Beat the egg whites in a mixer until foam forms.
- Add berry juice to the whipped egg whites, beat again until smooth.
- Transfer the mousse into glasses; before serving, you can garnish with fresh mint leaves to taste.
Vitamin berry mousse is perfect as a snack on a light diet.
Stuffed cabbage rolls with turkey
Ingredients:
- Beijing cabbage 12-15 leaves;
- Turkey 300 gr;
- Tomatoes 2-3 pcs;
- Carrots 1 piece;
- Onions 1 piece;
- Bell pepper 1 pc;
- Tomato paste 1 tbsp;
- 1 egg;
- Water 150 ml;
- Greens to taste.
Cooking method:
- Separate the leaves from a head of Chinese cabbage and cover them with water.Bring to a boil, simmer for 2 minutes until softened.Remove, rinse with cold water, place in a colander to drain excess liquid.
- Prepare minced turkey by chopping the meat in a meat grinder, adding an egg and chopped herbs to the minced meat.
- Peel onions and carrots, remove seeds from peppers.Cut the onion and pepper into small cubes, grate the carrots on a coarse grater.
- Add vegetables to the minced meat, mix thoroughly.
- Cut off the dense part at the base of the cabbage leaves, place a small amount of minced meat on each and roll in the usual manner for cabbage rolls.Place the cabbage rolls on a baking sheet.
- Pour boiling water over the tomatoes, remove the skin and chop.Pour water over them, add tomato paste and chopped herbs, stir.
- Pour the sauce over the cabbage rolls, place them in a preheated room at 180 degrees and bake for 40-45 minutes.
Cabbage rolls with turkey are a hearty and tasty dish that can be included in your light diet menu.
Jellied fish
Ingredients:
- Sturgeon fillet 1 kg;
- Gelatin 45 gr;
- Carrots 1 piece;
- Quail eggs 4 pcs;
- Parsley 2 sprigs.
Cooking method:
- Wash the fish fillet and cut into small pieces.
- Line a baking sheet with parchment paper and place fish fillets on it, skin side down.Bake in an oven preheated to 180 degrees for 1 hour.
- Divide the indicated amount of gelatin into 2 servings.Pour 1 serving with water at room temperature and leave to swell for 10 minutes.Add 2 cups of water to the second portion, bring to a boil, remove from heat.
- Combine both portions of gelatin, stir thoroughly, strain through cheesecloth.
- Boil carrots and eggs until tender.Peel the carrots and cut into slices.Peel the eggs and cut them into halves.
- Place the prepared pieces of fish into the mold, pour in some of the broth with gelatin, and leave to set in the refrigerator for several hours.
- Take out the aspic, garnish with carrots, eggs, parsley sprigs, pour in the rest of the broth with gelatin and put it in the refrigerator again until it hardens completely.
Have a “belly feast” and enjoy jellied fish while following a light diet.
How much weight can you lose?
On the easiest diet for the lazy, you can lose 2-3 kilograms in a couple of weeks, without denying yourself your favorite treats.On a light diet lasting three days, you can effectively lose a couple of kilograms and cleanse your body of toxins and waste.A light diet for 7 days at home, in both options (raw food diet and replacing a full dinner with kefir with bran) will allow you to get rid of 4-5 kg.
In order to maintain the achieved weight loss results, you need the right way out.It consists of continuing to eat according to the principles of a light diet, however, the volume of portions can be gradually increased.To prevent excess weight gain in the future, it is recommended to continue to use the main rule of a light diet for the lazy - drink a glass of still water half an hour before meals, which will dull your appetite and achieve early satiety in small portions, thanks to the stomach being filled with water.