Choose a step-by-step and safe way to lose weight. We will tell you everything about gentle weight loss: basic principles, foods and menus allowed this week.
How to lose weight safely? Many nutritionists believe that a mild diet is an excellent choice for weight loss. The principles, contraindications, benefits and menu of a week at home-all the details are in the material.
There are many different diets for weight loss, specially designed for short-distance "sprint" competitions.
Compared with them, dieting to lose weight is a marathon, it can last more than six months, and the calorie restriction of food is quite serious. Before you start to lose weight in this way, be sure to contact your doctor to see if it is really safe to take weight loss pills on a mild diet.
A mild diet for weight loss: basic principles and contraindications
The mild diet is divided into two main stages: the fortification stage and the re-stage.
The intensive phase lasts up to 6 months. During this period, you need to limit your calorie intake to 1, 800 calories per day. As part of your diet, you focus on foods rich in protein. For example, poultry, fish, eggs, low-fat cheese and tofu. The diet menu does not include oil and other salad dressings, and carbohydrates are limited to 20 grams per day. Therefore, at the beginning, almost every meal will contain a certain amount of meat, and most have no side dishes or the side dishes are certain vegetables (broccoli, cauliflower, and other permitted food lists).
In the second step, you can slowly add fat and carbohydrates, and gradually reduce your protein intake to 70-140 grams per day. The second phase lasts 6-8 weeks. In the first month, a maximum of 45 grams of carbohydrates are allowed per day, and a maximum of 90 grams in the second month.
Talk to your doctor, you may need to take additional multivitamin, potassium, calcium, magnesium or sodium supplements in the first stage to protect your body from nutritional deficiencies. You also need to monitor your condition if it worsens, such as performance decline or dizziness-you need to go to the next stage immediately, or repeat or withdraw from the diet, respectively.
Why is a mild diet good for you?
A mild diet is not only good for weight loss. Other benefits of a mild diet:
- Reduce cholesterol levels by up to 20%;
- Normalization of blood sugar levels;
- Lower blood pressure;
- Prevent metabolic syndrome.
Unfortunately, even a mild diet is not an ideal way to lose weight. Before you start, be sure to consult an expert, because diet has side effects. For example, it can cause the body to lack nutrients.
The diet is not suitable for:
- For the elderly
- Breastfeeding and pregnant women;
- For people with gallbladder problems;
- For people with eating disorders;
- For patients with chronic diseases.
Gentle Weight Loss Recipe: The Menu of the Week
Allowed and prohibited foods
We have outlined some foods that can be consumed in a lightweight diet. Detailed list of allowed products:
- Poultry: skinless chicken, turkey, goose, duck;
- Meat: lean meat, pork, lamb;
- Fish: flounder, cod, catfish, halibut;
- Vegetables: green leafy vegetables, broccoli, cabbage, cauliflower, Brussels sprouts, celery, tomatoes, onions, cucumbers, zucchini;
- Low-fat dairy products: cottage cheese, low-fat cheese, skimmed milk;
- Eggs and egg whites;
- tofu.
Large amounts of fat and carbohydrates are excluded from the diet menu. A complete list of prohibited foods:
- Fruits: apples, berries, oranges, grapes, melons, pears, peaches;
- Starchy vegetables: potatoes, corn, peas;
- Cereals: wheat, oats, barley, buckwheat, millet;
- Legumes: black beans, lentils, chickpeas, beans, peanuts;
- Processed food: convenience food, baked goods, potato chips, fast food, candy;
- Sweet drinks: fruit juice, sweet tea, sports drinks, soda water;
- Sugar and sweeteners: honey, maple syrup, sugar, molasses, brown sugar;
- Fats and oils: olive oil, coconut oil, vegetable oil, salad dressing, butter, margarine;
- Mature dairy products: yogurt, fatty cheese, milk.
You need to eat bit by bit, in small portions, but often. This diet includes three meals a day and some snacks. Very suitable for this:
- egg;
- A piece of grilled meat or fish;
- cottage cheese;
- A slice of low-fat cheese;
- A few celery
- A handful of cooked vegetables from the permitted list;
- A tomato.
Don't forget to drink enough water. The daily standard is about one and a half to two liters. It is best to drink at least one cup half an hour or an hour before meals. You can also drink unsweetened green or black tea as snacks. Overwhelm the possible hunger pangs. A good choice is mineral water or rosehip broth and herbal tea. Of course, these beverages do not need to be sugared, and in principle, sugar should be avoided. The best way to cook food is to steam, boil, or roast, and you can use a microwave oven.
A mild diet for safe weight loss: menus and meals you can cook at home
on Monday
- Breakfast: scrambled eggs with spinach and tomatoes.
- Lunch: fried cod fish with steamed broccoli.
- Dinner: Chicken breast with roasted Brussels sprouts.
on Tuesday
- Breakfast: tofu with onion, garlic and sweet pepper.
- Lunch: grilled chicken with vegetable garnish (no seasoning).
- Dinner: pork chop with fried asparagus.
on Wednesday
- Breakfast: egg omelet with zucchini, tomatoes and garlic.
- Lunch: grilled cod with cabbage.
- Dinner: Lean beef, mushroom, garlic, ginger and green onion salad.
Thursday
- Breakfast: low-fat cheese.
- Lunch: Low-carb turkey meatballs with zucchini and tomato noodles.
- Dinner: Fried chicken with garlic and lemon (no garnish).
Friday
- Breakfast: boiled eggs with salt and pepper.
- Lunch: grilled tofu with steamed green beans.
- Dinner: grilled steak with grilled eggplant.
Repeat any day on Saturday and Sunday.
Don't forget to limit-for the fortification phase, the main part is composed of protein, and secondly, as the amount of carbohydrates increases, their amount decreases.
Mild diet recipes
Chicken casserole with vegetables
Ingredients: chicken fillet, cauliflower, broccoli, eggs, low-fat sour cream, low-fat cream, sprinkled cheese, garlic, spices.
Preparation: If the vegetables are frozen-thaw, if not-rinse in salt water and divide into inflorescences. Cut the chicken, mix it with vegetables in a baking dish, pour in sour cream diluted with warm water, put it in the oven for 20 minutes, temperature-180 degrees. For the second pouring, mix the cream with part of the cheese, eggs, chopped garlic or through a garlic press, add the spices, and mix everything thoroughly. We take the chicken with vegetables from the oven, fill it with freshly prepared fillings, and put the remaining cheese on top. We put everything back in the oven and bake for another 20 minutes.
vegetable salad
Ingredients: low-fat cheese, celery stalks, tomatoes, cucumbers, red onions, herbs, lemon juice.
Preparation: Wash the vegetables, cut them into a deep bowl, and serve with chopped low-fat cheese, chopped celery stalks, herbs, or chopped by hand. Add lemon juice and mix everything thoroughly.
Meatball Slimming Soup
Ingredients: turkey, chicken or rabbit slices, broccoli, cauliflower, carrots, onions, eggs, herbs, spices.
Preparation: Chop the meat and onion, add eggs, salt, and pepper as needed, mix and form meatballs. Put the finished meat product in boiling water, add the broccoli and cauliflower that were divided into inflorescences (if you buy frozen vegetables, you don't need to thaw them in advance), and grind the carrots on a fine grater-it will appearGolden brown to broth, seasoning. Cook until the cabbage and meatballs are ready, and garnish with herbs when serving. You can also add a hard-boiled egg to the soup-put half of it on each plate.
Reviews on mild eating
People who have tried this mild weight loss method say that it is difficult to stick to it-restrictive, daily calorie intake may not be enough, people who are used to physical exercise or long-distance walks, fatigue, may experience dizziness-ifWhen this happens, the calorie content in the diet needs to be increased first and then gradually decreased. Observe the health status and avoid fanaticism.
The edible food is delicious enough, but not too diverse. This is the hardest thing for people to give up baked goods and sweets and switch to vegetables as side dishes. They also recommend not to ignore nutritional supplements and report hunger, which may accompany you in the beginning, but you are likely to get used to the new diet.
Quit dieting, as those who have tried it, need to be very smooth, even after the second phase is completed, the foods in the prohibited list must be introduced very carefully, otherwise all efforts may fail. The basis for weight loss isIt will be in vain. The fact is that the long-term metabolism required for this diet is rebuilt, and the body is accustomed to processing a certain amount of certain food. Therefore, the accumulation of excess fat may be the result of excess. It is best to switch from this diet to a diet established according to appropriate nutritional recommendations. In this case, the possibility of weight gain will be small and there will be sufficient strength and energy.