The Light Weight Loss Diet is a specially designed technique that controls the amount of calories consumed without negatively affecting the body. Compliance with such a diet allows you to achieve noticeable results in a short time and ensure a balanced intake of all the necessary substances.
Advantages and Disadvantages of a Light Weight Loss Diet
Eating a light diet is a good alternative for fast weight loss with the maximum allowed list of foods. This technique has many advantages:
- saturation of the body for a long period of time;
- short-term dieting up to 7 days;
- the possibility of re-adhering to the diet;
- elimination of extra 5-10 kilograms in a short time;
- stability of the new weight over a long period of time.
The only drawback of such diets is the low calorie content of the selected diet, so during the diet it is best to exclude strong physical activity and sports.
Possible contraindications
If you follow any diet, there are contraindications that must be considered before losing weight:
- the period of pregnancy and breastfeeding in women;
- the presence of chronic diseases, since with limited nutrition they can worsen;
- diabetes mellitus in progress;
- diseases of the cardiovascular system.
Repetition of the diet is recommended 45-50 days after the completion of the primary technique. In order to obtain the expected results, it is necessary to take into account the list of requirements for a restricted diet:
- prohibition of the use of products containing artificial substitutes and flavors;
- the exclusion of the intake of alcoholic beverages;
- maximum fluid intake (about 1. 5 liters);
- the minimum weight of a portion of the dish;
- fractional meals up to 5-6 times throughout the day;
- refusal to eat food in the evening after 19. 00;
- preventing overeating while eating.
With a light diet, it is recommended to exclude salty, smoked and flour products. It is preferable to eat food in the first half of the day, when the body is ready to digest it and not put the received calories in the fat layer.
The daily diet should be based on a combination of the following types of foods:
- fermented milk products containing beneficial bifidobacteria, which help cleanse the body and do not have a high calorie content;
- maximum consumption of protein foods, since it is the main building block for the normal functioning of the body;
- fiber and vitamins of group C, contained in fruits and vegetables, cereals.
Light diet for 7 days
To obtain the proper result while following a light diet, it is necessary to take into account the main factors, which are the correct ratio of incoming calories and their expenditure by the body. In this case, the energy received must be completely consumed so that the breakdown of accumulated fats begins in the future.
An excellent option in the absence of constant physical activity is a light diet for 7 days with a predominant content of low-calorie foods. If you follow all the recommendations correctly, you can lose 5-7 extra pounds during this period of time. There are a large number of such weight loss methods, so among the presented selection, you can easily choose the most suitable method.
The effectiveness of fast weight loss techniques
The rules for observing a light diet are based on the use of special foods with a low energy value. After a short period of time, you can get rid of extra pounds and bring your body into perfect shape. Such techniques are especially effective before holidays and large events, when quick results are needed.
During such a diet, it is also important to take into account some of the nuances, since after its completion it is necessary to adhere to a moderate diet, because the extra pounds removed can easily return in a larger volume. To maintain the resulting new form, it is desirable to control nutrition and add moderate sports loads.
Easy type diet without additional loads
Eliminating excess weight with a regular diet has a longer time frame for obtaining results, but it is quite suitable for those who do not want to change dietary rules and increase physical activity. In this case, it is recommended to limit the use of certain types of products:
- salt and sugar;
- fresh baked goods and pastries;
- confectionery;
- food rich in carbohydrates.
This technique gives results, provided that the above conditions are met in 2-3 months. Weight goes away slowly, but at the same time its return return is minimized. As additional tips, you can reduce the daily portions of meals, and before meals, drink a glass of water that will fill the stomach and prevent overeating.
Eating a light diet to eliminate the belly
Many are interested in the question of how to quickly and without unnecessary problems remove extra pounds on the stomach. One of the effective diets that can eliminate fatty deposits in the abdominal region is a limited diet, consisting mainly of protein foods.
This technique requires careful control, and eating only protein products (dairy products, lean meats, chicken protein, nuts).
The duration of such a diet should not exceed 10-14 days, since the body depletes the reserves of other nutrients, which can negatively affect the general condition of a person.
It is preferable to add physical activity and doing exercises to strengthen the abdominal muscles. Workouts are best done daily for 10-15 minutes. After following a diet in combination with a swing of the press, you can quickly get a perfect tummy without fat deposits and sagging skin.
Losing weight by 5 kilograms
A light diet to eliminate the extra 5 kilograms has different time intervals. For slow weight loss, it is preferable to select a diet from conventional foods with a restriction of high-calorie meals.
If you need to lose weight quickly, then it is recommended to use a diet with a complete restriction of carbohydrates, the use of only protein foods and a balanced diet with strict control of incoming calories. The choice is based on personal preference and the general condition of the person.
Incorrect implementation of the rules of the above diets can lead to serious complications in the form of impaired protein absorption, changes in metabolic rate, the formation of serious diseases, or exacerbation of existing chronic pathologies. Before following the selected diet, it is necessary to exclude possible contraindications and make sure that the body is ready for the procedure.
Losing weight by 10 kilograms
If you need to quickly lose weight by 10 kilograms, you can also use light diets according to the selected dietary restriction method.
At the same time, qualified nutritionists do not recommend getting rid of a large amount of excess weight in a short time, since this phenomenon can cause serious changes in the body.
To eliminate the extra 10 kilograms, it is recommended to choose an effective method based on a balanced diet and moderate physical activity. In this case, the diet should consist of a variety of foods with a minimum calorie content. As an additional effect, you can use mono-diets to unload the body for 2-3 days.
Daily diet for weight loss
Compliance with a simple diet with a total energy value of 1500 calories allows you to easily eliminate extra pounds. A sample menu consists of the following products:
- banana smoothies and wholemeal bread for breakfast;
- natural yogurt for lunch;
- light broth soup, stewed vegetables, steamed cutlet or meat for lunch;
- fresh fruit for an afternoon snack;
- baked chicken breast, steamed vegetables for dinner.
At night, you can drink kefir or tea with mint, as it eliminates hunger and has a calming effect on the body.
Diet using vegetables and fruits
Eating a diet of fruits and vegetables is the most viable option for easy weight loss. The technique has clear advantages:
- lack of fat in the composition;
- the presence of a low calorie content;
- a source of minerals, vitamins and proteins;
- acceleration of metabolic processes;
- cleansing the body of toxins and toxins.
In this case, one should take into account vegetables and fruits that are prohibited for consumption:
- bananas;
- potatoes in any form;
- grapes;
- mango;
- persimmon;
- dates;
- beans and peas.
The duration of the diet is about 4-8 days. During this period of time, you can only eat vegetables and fruits in unlimited quantities in boiled, baked and fresh form. In parallel, it is necessary to take liquid (about 2 liters per day).
To eliminate overeating, it is best to drink a glass of water before eating, and after 20 minutes start eating. Approximate diet menu for one day:
- an apple with an orange and still water for breakfast;
- berries in the amount of 150 grams for lunch;
- chicken breast, vegetables, for lunch;
- fruit salad for afternoon tea;
- stewed cabbage, green tea for dinner.
If you follow a fruit and vegetable diet, it is necessary to add protein in the form of chicken meat, eggs, dairy products to the general diet.
Light weight loss diets
On the Internet, you can find more light weight loss diets and choose the most suitable option. The list below looks at popular diets while quickly eliminating extra pounds.
- Low-calorie diet.This method of losing weight is based on the consumption of a total diet of food with a caloric value of no more than 1300 with the exclusion of harmful foods, spices and marinades. It is recommended to use the following products:
- low-fat fish and seafood;
- lean meat (chicken, turkey, beef);
- bran bread;
- vegetables with a minimum carbohydrate content (celery, cabbage, beets, bell peppers);
- buckwheat and pearl barley porridge;
- fermented milk products with a minimum fat content (kefir, cottage cheese, yogurt);
- tea without sugar.
Food must be steamed or baked in the oven. We recommend fractional meals up to 6 times a day and reducing the usual portions. After 7 days of following such a diet, you can lose 5-7 kg.
- Diet without salt.The technique is quite easy to perform, since it is necessary to eliminate only salt from the foods used, since it retains fluid in the body and contributes to the accumulation of extra pounds. The finished dish is salted just before its use, and the salt
- Protein-based diet.Eliminating extra pounds using this method allows you to eat foods of protein origin (fish, meat, eggs, cottage cheese) and exclude carbohydrate dishes, thereby reducing the accumulated weight. Sample menu:
- omelet with parsley or oatmeal with apples for breakfast;
- mint tea at lunch;
- boiled veal or beef for lunch;
- crab or shrimp meat for an afternoon snack;
- salad or cottage cheese for a snack;
- fish, steamed cutlets with stewed cabbage or bell pepper salad and tomato.
The duration of the diet should not exceed 7 days, since a monotonous diet can lead to the development of complications in the body and affect the general condition of a person.
- Diet on the water.The diet practically does not change, provided that harmful products are excluded. A feature of the technique is the use of water before each meal in the amount of 2 glasses. The liquid fills the stomach and gives a feeling of fullness while accelerating metabolic metabolism and removing unnecessary toxins from the body.
- Diet using kefir.The technique is based on the usual meal for breakfast and lunch without the strong addition of salt or the use of unhealthy foods. A prerequisite is the reception of kefir at night as dinner. The fermented milk product has a number of advantages in the form of low calorie content, saturation and normalization of the intestinal system.
Kefir is recommended to drink before bed with the addition of bran or low-calorie fruits. Sample menu:
- oatmeal, tea with honey and a slice of cheese for breakfast;
- marshmallow with compote or tea for lunch;
- rice or buckwheat with cutlets and vegetables;
- fresh fruit for an afternoon snack;
- kefir with bran for dinner.
Diet for 3 days
A quick way to lose weight is to follow a short-term diet for 3 days. In this case, experts advise using diets based on the use of one product (buckwheat, kefir, chicken). If you follow all the rules, you can lose up to 5 kilograms during this period.
The second option for a fast diet is called therapeutic fasting based on green, herbal tea or water. These methods have contraindications and are not recommended for people with chronic diseases, women during pregnancy and breastfeeding.
Ending the diet and maintaining the new weight
To obtain the expected result and further maintain weight, you need to properly finish the diet. In this case, you need to pay attention to the following recommendations:
- uncontrolled use of prohibited products. In the first days after the end of the diet, it is best to eat foods without undue stress on the stomach (cereals, lean meat, fruits, vegetables);
- adherence to the further regimen of fractional meals with minimal portions of cooked dishes;
- ensuring the maximum intake of fluid into the body (up to 2 liters per day);
- exclusion of food intake 3 hours before bedtime, since at night the body digests food very slowly and stores all excess calories in the form of a fat layer.
Maintaining a new weight is the main task for maintaining ideal shape. One of the most effective methods is daily exercise and moderate physical activity (walking, cleaning, and other activities).
If the body requires food at night, then the use of such foods is recommended:
- salad with cabbage and green apples;
- fresh greens;
- resorption of 0. 5 teaspoon of honey.
Diet recipes
Compliance with light diets is accompanied by the preparation of special dishes
according to recipes that are based on the use of low-calorie foods and contribute to the rapid elimination of extra pounds.
Chicken and zucchini salad
Required Ingredients:
- zucchini 500 grams;
- chicken breast 400 grams;
- walnuts 80 grams;
- spinach 200 grams;
- parmesan 30 grams;
- red onion 1 piece;
- olive oil and lemon juice for dressing.
To prepare the salad, the zucchini is cut into cubes and poured with a marinade of oil and lemon juice. Chopped cheese, nuts, spinach and breast are mixed with onions and pickled zucchini are added. The dish is ready to eat.
Broth without meat
Required Ingredients:
- onion 1 piece;
- carrots 2 pieces;
- celery root;
- parsley;
- garlic 2 cloves.
Large vegetables are cut into small pieces and placed in a saucepan with the rest of the ingredients. Next, fill it with water and put it on fire to boil. Cook over low heat until tender, and then filter the broth and add finely chopped greens.
Steamed beef cutlets
Ingredients:
- lean beef meat 200 grams;
- 2 small onions;
- rye bread 50 grams.
The meat is cut into small pieces and ground in a meat grinder along with onions and bread, previously soaked in water. The minced meat is slightly salted and small cutlets are formed. Place in a double boiler and cook for 30 minutes.
A large number of diet recipes can be easily found on the Internet by watching the corresponding video, which shows step-by-step cooking instructions.
Testimonials
Reviews about the effectiveness of light diets have mixed opinions. Many women enthusiastically describe their results in eliminating extra pounds, and some, on the contrary, talk about the complete ineffectiveness of the chosen technique.
I often use a protein diet for quick weight loss when I need to lose 3-5 kg. I really like the presented diet and its variety, which has a beneficial effect on the body. At the same time, my general condition is stable and I do not feel a constant feeling of hunger.
I tried to follow a mono diet for 3 days, but for me it is very difficult! It seems to me that the body cannot be immediately subjected to such a load, but it is better to choose a method for gradual weight loss. So I will try longer diets with a prescribed diet.
I would like to share my methods of losing weight. Firstly, you cannot eat at night and sharply limit yourself in everything. It is best to cut out breads, sweets, sausages and try to drink as much liquid as possible. Green tea with ginger is very good. And you need to constantly move and try to increase physical activity. So it's pretty simple and effective.
I tried a light diet for a month and had good results. I tried to follow all the instructions and excluded all prohibited products. I want to give advice that in the first week you need to hold out, but there it is already easier and you begin to slowly get used to it. Now I have become 5 kg less and do not stop there!