Slim and fit figure is every girl's dream. The beautiful half of humanity always strives for graceful curves and slender legs.
Due to the popularity of various diet programs, anyone can lose weight - at least for a short time. Today we are going to talk about a lean diet.
Effective Slim Diet to Lose Weight Fast
Lean foods are based on avoiding animal foods completely. Nutritionists do not recommend following such a diet for long periods of time, but a few months of such a diet will benefit your health. Unconscious people often confuse a lean diet with fasting. But they are different from each other.
Low calorie diet program. Diet contains reduced amounts of fat. Fat only contributes 20% of its total mass.
Doctors do research on patients, based on clear results that avoiding animal foods has a beneficial effect on the body. The risk of developing cardiovascular and hematopoietic system diseases is significantly reduced. Cholesterol concentrations in the blood are normalized, which makes the incidence of atherosclerosis almost impossible.
Results are achieved quickly because the system has many benefits:
- Weight is normalized in a short period of time;
- The amount of fat consumed is minimal;
- The body is cleansed of harmful substances;
- A balanced diet, so vitamin deficiency does not occur.
The following rules must be followed:
- Eat in fractions;
- Parts must be small;
- Lack of snacks between meals;
- Complete rejection of sweets, alcoholic beverages;
- It is permissible to eat no more than three tablespoons of honey per day.
Mechanism of Action
The basis of the diet is cereals, fruits and vegetables. Due to the high content of nutrients and vitamins, a person can not only lose weight, but also to improve their well-being. These effects will not last long, but will add to the thought of switching to a healthy diet, and strengthening the general attitude towards it.
Lean diet does not mean fasting. Weight loss will be followed by fatigue and constant tiredness. Thus, the body begins to convert its own fat storage into energy. Sanga, a toxin is released thanks to the fiber found in fruits and vegetables. Promotes weight loss and low calorie content in plant foods.
Disorders during diet are unlikely to occur, as hunger practically does not arise due to the nutritional value of food. Rejection of harmful fatty foods helps normalize cholesterol levels and prevent the development of atherosclerosis.
In addition to all this, there are also beneficial food qualities: normalization of digestion, acceleration of metabolism, increased activity of lipid metabolism, which causes fat storage to break down faster and cellulite disappears. This diet will lose weight, light feeling, good mood. In a short time, a person may lose a few extra pounds. But keep in mind that weight loss as a result of diet returns as soon as it ends.
How much can you fold?
Eating 1500 kcal a day, only found in herbal products, it is very possible to lose 2-3 kilograms per week.
Experts have proven that a lean diet has a positive effect on the health of the human body. Restrictions on food, and its selective use help reduce the risk of atherosclerosis, cardiovascular disease and hepatic pathology.
Dietary foods will help cleanse the body of harmful substances, toxins and poisons. The results on a scale are more inspiring.
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 have to adhere to 5-6 meals a day;
- The portion of food must be small;
- Do not overeat;
- We must skip snacks between meals. If you are really unbearable, you are allowed to eat some nuts or dried fruit;
- Rejection of sweets, muffins, alcohol completely;
- You can eat three tablespoons of honey a day;
- Mild physical activity is allowed in the form of walking, morning exercises;
- If you need to lose more than ten kilograms, the duration of the diet can exceed two weeks;
- It is important to follow the rules of drinking. Taking a lot of fluids helps get rid of toxins from the body as soon as possible. It is allowed to drink clean water, green tea, freshly squeezed juice.
- Dishes must be steamed or boiled;
- Keep an eye on your sleep schedule. You need to sleep at least eight hours a day.
Following these simple guidelines will help you lose weight, even for a short time.
Lean diets are forbidden for people with the following conditions:
- Intestinal tract disorders;
- Oncological diseases
Diet is also not recommended during the following periods:
- Old age;
- Recovery period;
Before starting a diet, it is best to consult a doctor for detailed and personalized advice and advice.
Foods to lose weight on a lean protein diet
There are many products allowed to create a diet menu. Let’s see what you can and cannot eat.
To achieve positive results, the menu should consist of vegetable and mushroom dishes.
To normalize fat metabolism, one needs to eat foods that contain vitamin B. There are many of them in legumes. Buckwheat and apples will help keep iron in the blood at normal levels. To ensure the full functioning of all organs and systems of the body, eat more fresh fruits and vegetables that are rich in vitamins and minerals.
The main sources of protein are legumes and soy products. The first contains a lot of protein, thanks to the built muscle mass. Soy products will be an excellent alternative to meat and dairy products.
Losing weight will help the rejection or restriction of fatty foods and sweets. You should release salt, artificial spices and your favorite foods. Naturally, the use of alcoholic beverages during the diet is prohibited. Don't worry about giving up so much food. Hunger will not bother you with high fiber and vitamin content in the new diet.
Best Lean Diet Reviews
Here is a ready-made diet.
1. Fasting on buckwheat diet
Eating one buckwheat lasts exactly seven days. You need to cook it according to a special recipe. Mix 400 g of cereal with boiling water overnight. In a few hours it is steamed and in the morning you can start eating. The whole contents of buckwheat must be divided into several steps.
2. On the apple
The apple diet lasts for ten days. In a short time, one will be able to lose up to 5 extra pounds.
Breakfast will have one apple and one oatmeal. You are allowed to drink a glass of your favorite tea. Lunch looks a little more varied: apples, lean fish and a vegetable salad seasoned with lemon juice. Dinner must be light: an apple, a fruit salad and a glass of low-fat kefir.
3. Lean diet with fasting day
This program consists of seven days. The daily diet consists of a regular menu of permitted herbal products. The seventh day is fasting. Unloading should be done using only one product during the day: cucumber, apple or cereal cooked in water.
4. Rice Diet
Those who lose weight will enjoy an affordable menu of lean meats and fish. The duration of the diet should not exceed one week. You can have breakfast with natural low-fat rice and yogurt. Lunch consists of lean fish and rice as a side dish. You must 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 weight loss options out there. This is due to the effect of cereal on the body:
- Cleanses from toxins and sludge;
- Improves gastrointestinal tract function;
- Provides nutrients and vitamins;
- Refills energy savings and gives a positive mood;
- Gives a lasting feeling of fullness;
- Reduces fat requirements;
- Plant-based proteins help build muscle.
Natural grains should take precedence. Do not try to lose weight on porridge immediately. There is nothing useful in this bag for humans.
Before starting a diet, you should prepare your own body by arranging a fasting day. It can be kefir or apple. The effectiveness of diet programs also increases with the use of cleansing enemas.
You need to follow the correct drinking rules. One should drink at least one and a half liters of clean water daily. Drink a glass of water before each meal. As a result, metabolism is accelerated and appetite is reduced. However, the need for food is slightly lower.
Porridge contains slow carbohydrates. Strengthen your diet with moderate physical activity. For good results, daily walks that last at least an hour are enough.
6. Salads and fruits
Fruit eating programs attract people with moderation and high enough results. But can all fruits be eaten?
Experts recommend using seasonally exclusively. They are the most beneficial for 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 to lose weight. They are recognized as the most effective fat burners.
Eat only fresh fruit. Do not let them undergo heat treatment, which will destroy all available nutrients and vitamins. Although the liquid content is high in fruits, you should drink at least one and a half liters of water daily.
Avoid all salts and sugars in your diet, which prevents the elimination of excess fluid from the body.
Perform quiet physical activities at the same time, such as walking or swimming. So the process of shedding extra pounds definitely goes faster.
Carrot diet is not only delicious but also very effective. Vitamin B6 contained in carrots improves skin condition, and carotene strengthens hair and nails. Chlorine and sulfur, which are part of vegetables, help remove toxins from the body. Also, carrots are high in antioxidants.
You can not eat anything except carrots. The consumption is fresh. Salads from it can be seasoned with lemon juice. It is recommended to grind vegetables on a grater.
Drink more pure non-carbonated water, freshly squeezed carrot tea and juice is recommended for liquids.
Losing weight on a carrot diet is due to its high fiber content. Protein is also absent in large amounts, so glucose does not accumulate. Therefore, fat has no form. The body begins to produce energy from its own fat storage, breaking it down.
The weight loss scheme is simple: eat carrot salad three times a day, drink carrot juice and lose weight. Often, they go on such a diet for no more than three days.
Cabbage is an affordable and cheap vegetable that is widely used for cooking purposes. On a diet, you can eat it boiled, canned or baked. Fresh cabbage is also good for diet.
Dishes made with this vegetable can increase the production of gastric acid. Metabolic processes are improved, fat burning is activated.
Diet duration is 5, 10 and 14 days. This option is used by people based on their initial weight. Changes can be achieved quickly. But, due to lack of carbohydrates, it is not recommended to follow this program for more than two weeks. In ten days, it is very possible to lose about six extra pounds.
9. Diet on lean soup
This is a low carb diet. There are three main rules to follow:
- All foods are vegetable soup or low-fat broth;
- Do not use other food products;
- Satisfy the feeling of hunger with the broth.
Lean diet variants for weight loss for a week: the menu is ready for every day
During a week of such a diet, it is possible to lose about five extra pounds. Smooth weight loss will not cause the body to experience stress or worsen health.
- Breakfast: semolina porridge, mint tea and fresh berries.
- Lunch: cauliflower and carrot soup, citrus juice.
- Afternoon snack: homemade compote without sugar, fresh fruit.
- Dinner: fruit salad, rosehip infusion.
- Breakfast: a slice of rye bread with eggplant caviar, a cup of coarse coffee without sugar.
- Lunch: vegetable stew, citrus juice.
- Afternoon snack: an apple, low-fat natural yogurt.
- Dinner: roasted vegetables, green tea.
- Breakfast: buckwheat, cherry tea.
- Lunch: spaghetti, tomato juice.
- Afternoon snacks: potato dumplings, green tea.
- Dinner: fruit salad, herbal tea.
- Breakfast: zucchini pancakes, raspberry tea.
- Lunch: cabbage rolls with pearl barley, strawberry juice.
- Afternoon snack: fruit salad.
- Dinner: Potatoes.
- Breakfast: apples with oatmeal, black coffee without sugar.
- Lunch: meatless borscht, apple juice.
- Afternoon snacks: low-fat cottage cheese, honey, nuts.
- Dinner: boiled cabbage, tea.
- Breakfast: black bread with zucchini caviar, herbal tea.
- Lunch: bean salad, seasoned with oil, tomato juice.
- Afternoon snack: baked apples.
- Dinner: fruit salad with yogurt, tea.
- Breakfast: rice porridge, citrus juice.
- Lunch: light vegetable soup, rosehip tea.
- Afternoon snacks: pumpkin casserole, homemade jelly without sugar.
- Dinner: fruit salad, raspberry juice.
Opinion of nutritionists
Plant-derived foods, which can be eaten during a lean diet, are often rich in many useful nutrients and vitamins, as has been mentioned more than once. Thanks to this, serious deficiencies in something needed do not arise in the body of a fasting person and serious damage is not due to health.
However, as practice shows, it is better to avoid a lean diet if there are a number of diseases of the gastrointestinal tract, as well as during pregnancy and lactation. Such dietary restrictions are not useful for children.
In general, peacefully, a lean diet is only suitable for really healthy people. If you have to follow other abstinence programs from certain food categories (for medical reasons for chronic diseases), then it is better that you do not get involved with this. Health is more expensive.