A beautiful figure is what the representatives of the beautiful half of humanity dream of. Proper nutrition is the first step towards achieving a goal. Some adhere to this rule all their lives, while others ...
As soon as the sun begins to warm, an intensified search for effective weight loss recipes begins. Of course, few people want to give up a lot, even for a short period of time. That's why a sparing diet has recently become popular.
What is its meaning
It is based on the principles of proper nutrition with a few exceptions. Diet will help get rid of body fat, keep muscles in good shape. Without physical activity, to bring muscle mass in order is impossible. So every day should begin with morning exercises and exercises for their tension and relaxation. Just try not to overwork.
A sparing diet for weight loss is the healing of the body with the help of a proper and balanced diet. The effect will not be instantaneous, but you will not have to starve yourself.
This power system is unique in that you can get rid of extra pounds without extremes. It has a large number of advantages:
- The body is cleansed of toxins and other harmful accumulations.
- The menu includes simple and affordable dishes.
- No burden on the digestive system.
- There are no hard prohibitions.
- A person remains energetic and efficient.
- The achieved result remains for a long time.
Basic principles
A sparing diet for weight loss includes not only nutrition adjustment, but also physical activity. Do not worry - you do not have to spend a lot of effort in the gym. Do the exercises that give you pleasure.
In order for the desired result to be achieved, follow these rules:
- Do not sit still, move. Enough and ten-minute activity. Start with a regular walk, gradually increase its duration.
- Do not forget about the liquid. Before you eat a harmful product, try a glass of water. Maybe you have mixed up thirst with hunger.
- Always keep a light snack with you: yogurt, raisins and more. Junk food is prohibited.
- Keep a diary, write down all meals.
- Try to reduce the amount of carbohydrates in your diet.
- Do not abuse fats. Eat more low fat foods.
- The main focus is on fruits and vegetables.
- Eat slowly, savor each bite. During the meal - do not be distracted.
- Do not forget that sleep is very important. If it is not enough, then the body begins to produce the hormone of hunger (ghrelin).
Observing these rules, you can quickly put your figure in order.
About combinations
Now let's talk about what relates to a sparing diet, which products are combined with each other. During this period, only useful cooking methods are used. Before giving preference to this type of nutrition, consult a doctor so as not to harm your body.
We pass to combinations:
- You can not eat together: meat, cheese, egg and fish. It is forbidden to combine them during breakfast with sour-milk products, milk, butter.
- Do not eat eggs, cheese, fish, meat with products that contain starch. These include: bread, cereals, vegetables.
- Egg, cheese, fish, meat can not be eaten with vegetable oil, sour fruits.
Allowed to combine:
- Meat, eggs, cheese, fish with leafy vegetables and green vegetables.
- Starch foods can be eaten with fats, but once a day.
- In a separate meal stand out: milk, dairy products, juices and fruits. Together, dairy products and fruits can be used once a day.
- It is advisable to drink plenty of water.
Nutrition rules
We pass to the rules of a sparing diet. All dishes are simple and light. They should not exert pressure on the digestive system, but are “obligated” to give the human body all the nutrients he needs.
- Meals - at least five times.
- The dish should be at room temperature and as light as possible.
- Choose for cooking those methods in which the smallest loss of trace elements and vitamins occurs. Discard dishes such as a frying pan. It is advisable to cook all dishes in a double boiler or oven.
- Calorie intake should not exceed two thousand two hundred and fifty calories.
- A sparing diet menu - eighty-five grams of protein, ninety fat and two hundred and fifty carbohydrates. Sometimes these indicators are subject to change.
- It is advisable to drink a glass of water twenty minutes before eating. It should be warm, still, and with lemon juice.
This diet helps not only lose weight, but also improve health. It is prescribed for diseases of the kidneys, liver, pancreas, intestines, stomach, gall bladder.
We pass to the best sparing diets for weight loss.
Food for ten days
As everyone understood, this option is designed for ten days. For this period, following all the rules, you can get rid of five kilograms of excess weight.
The first rule that you should not forget about is to completely abandon the sweet and starchy foods, including honey and sugar.
Breakfast and lunch, as before, with one “but” - no bread.
There must be an afternoon snack (about sixteen hours), it cannot be ruled out. You can eat a little yogurt, low fat cottage cheese.
For dinner - fruits and vegetables. Drink more water. Starting at seventeen hours, drink at least three glasses.
If this option of a sparing diet is not for you, we offer one more. It is also designed for ten days, but the diet should be strictly observed.
Eight in the morning - the first breakfast. Muesli with milk (non-greasy), tea or weak coffee.
Eleven o'clock - lunch. Fruit, preferably citrus.
Two in the afternoon - lunch. It should be full: a portion of vegetable soup without potatoes, an average piece of boiled fish. It can be replaced with chicken meat or one boiled chicken egg.
Sixteen hours is an afternoon snack. One hundred grams of any dried fruit and unsweetened green tea, one cup.
Nineteen hours - dinner. Vegetable salad with lemon juice or olive oil. Green tea or kefir.
If you really want to eat before bedtime, a glass of one percent kefir or a small green apple will save you.
Thirty days meal
A thirty-day sparing diet will allow you to get rid of nine kilograms of excess weight. The desired result can be obtained only if you strictly observe the proposed menu. You can not change it.
Diet for the first week. Two options that should be alternated.
Option number one:
The first breakfast is a glass of milk. It is advisable to warm it up a bit and add a teaspoon of honey. It is not forbidden to eat a bun, but it must be callous.
Lunch - brown bread and butter, spread with a thin layer, and on top of it fresh celery leaves. Green tea without sugar.
Lunch - vegetable soup, two hundred grams of lean meat (pork and lamb are prohibited). Cauliflower and Celery Salad.
Snack - two small tomatoes and a cracker.
Dinner - a sandwich of brown bread. On top of it is a thin layer of butter and fresh leaves of celery and parsley. A glass of kefir (one percent fat content).
Option number two:
The first breakfast is brown bread (a small slice) and a cup of unsweetened green tea.
The second breakfast is a salad of beets and celery, one glass of low-fat kefir.
Lunch - boiled potatoes (two pieces), boiled fish. Everything is sprinkled with parsley, celery, lettuce. They are served meat broth.
Snack - one glass of freshly squeezed juice plus one cookie.
Dinner - a glass of milk, a slice of black bread. It can be greased with a thin layer of butter or honey.
Second week menu
One week of a thirty-day sparing diet has passed - the next has arrived. We offer two diet options that should be alternated.
Option number one:
The first breakfast is freshly squeezed vegetable or fruit juice, one glass, a small cracker.
The second breakfast is fat-free or one-percent kefir, not more than one glass, brown bread with a thin layer of butter, one slice.
Lunch - vegetable soup, one small cutlet of lean meat, green tea without sugar, one cup.
Snack - any fruit, but not more than two hundred grams.
Dinner - milk, one glass and a slice of brown bread.
Option number one:
First breakfast - unsweetened tea, but with milk. A small slice of brown bread. On top of it is a thin layer of butter.
Lunch - one hundred grams of boiled lean meat, two slices of brown bread, a cup of green tea without sugar.
Lunch - diet borsch, broccoli and celery salad, a piece of boiled fish.
Afternoon snack - one cracker and a glass of milk.
Dinner - a cup of tea without sugar, a small piece of cheese.
The menu of the third week of the thirty-day diet
Let's talk about what you can eat with a sparing diet during this period. As usual, two menu options are offered that alternate.
Option number one:
The first breakfast is a cup of weak coffee, a slice of black bread. It should be greased with honey or jam.
Lunch - three pieces of radish, a chicken egg (soft-boiled), a slice of black bread, a glass of low-fat kefir.
Lunch - celery salad, medium lean meat patty. Mushroom soup, green tea without sugar.
Snack - no more than two hundred grams of any fruit and one cracker.
Dinner - low-fat cottage cheese (two hundred grams), a glass of low-fat milk or kefir and a stale bun.
Option number two:
The first breakfast - a glass of warm milk with a teaspoon of honey, cracker.
Lunch - two small tomatoes, two sandwiches with low-fat sausage, a cup of green tea.
Lunch - no more than one hundred grams of stewed vegetables, one hundred grams of baked apples, a small portion of meat broth.
Snack - no more than two hundred grams of any fruit.
Dinner - two slices of black bread with boiled fish. A glass of low-fat kefir, a small green apple.
The fourth week of thirty-day weight loss
Two types of menus are offered.
Option number one:
The first breakfast is green tea, sugar free and a small cracker spread with honey.
Second breakfast - black bread (two slices) with celery leaves and butter, two small slices of cheese.
Lunch - a small portion of meat broth, not more than one hundred and fifty grams of boiled fish, kefir or jelly.
Snack - a glass of carrot juice (freshly squeezed) and a slice of biscuit.
Dinner - celery salad, boiled liver - one hundred and fifty grams, a glass of yogurt, low fat.
Option number two:
First breakfast - milk (one glass), a slice of brown bread, butter on top of it.
Second breakfast - a chicken egg, boiled soft-boiled egg, a small apple, a slice of black bread. On top of it is a thin layer of oil and celery leaves. Tea without sugar.
Lunch - one hundred grams of beans in a tomato, a small portion of meat broth, an apple, a glass of low-fat kefir.
Snack - cracker and a cup of jelly.
Dinner - two slices of black bread with pate, a salad of beets and celery.
This is a gentle and effective diet. Reviews and results are proof of this. We’ll talk about them a little later.
A little more about the benefits of diet
As mentioned earlier, the main objective of the food in question is to reduce weight. But recipes for a sparing diet will also help improve the health status of some diseases:
- Renal failure. The amount of protein consumed is reduced, carbohydrates and fats are increased. The basis of nutrition is fresh vegetables and fruits.
- Gastritis. Fresh fruits are excluded. The diet is made taking into account the level of acidity.
- With colds and skin diseases. A balanced diet has a positive effect on the condition of the skin. With colds, you will have to abandon spicy, salty, fried. Such food irritates the mucous membrane of the upper respiratory tract, enhances its swelling.
- After surgery. The menu is made taking into account the diagnosis and features of the body. The purpose of such a diet is to reduce the burden on the digestive system, to prevent negative effects on the diseased organ and immune system.
What to cook
Usually, such a question arises for everyone who wants to eat not only correctly, but also tasty. That's why let's talk about dishes of a sparing diet:
- Vegetable salad with chicken. It will take: one hundred and fifty grams of chicken breast, a small tomato and bell pepper, leaf lettuce. For dressing - lemon juice and olive oil. Everything is cut in small pieces. The salad is torn by hands. Season the dish with a teaspoon of olive oil and lemon juice (sprinkle a little). No salt.
- Carrot soup puree. Required: five hundred milliliters of milk and the same amount of carrots. Semolina - seventy grams, one egg, twenty-five grams of butter, one liter of water and ten grams of sugar. Carrots are boiled and rubbed on a fine grater, semolina is cooked. Carrot and sugar are added to it. Everything is mixed and brought to a boil. The egg is whipped with milk. The mixture is filled with mashed potatoes. Butter is served before serving.
- Cottage cheese pasta. It will take: one hundred grams of soft low-fat cottage cheese, one clove of garlic, herbs. The main product is laid out on a plate. Garlic, passed through a press, is added to it. The greens are finely cut and poured there. Everything is mixed and laid out on a rye bread.
This is just a couple of recipes, but you, knowing the rules and principles of a sparing diet, you can come up with them yourself.
Pros and Cons, Pros and Cons
First about the pros:
- The total amount of food consumed is reduced, and a feeling of acute hunger does not appear.
- There are many menu options.
- A large assortment of products of plant and animal origin is used.
- Nutrition is used for certain diseases.
Now about the cons:
- With prolonged use, a deficiency of glucose and sugar in the body appears.
- An imbalance occurs in the body systems. Fats are burned with proteins.
And what do those who lose weight on a sparing diet say?
Many representatives of the beautiful half of humanity put their figure in order after childbirth. The first two days you feel hungry, even if you just left the table. You can "trick" the body - eat longer, chewing everything thoroughly. It takes four kilograms of excess weight in ten days.
Women are advised to leave the diet gradually. Every day, increase the number of calories by fifty. Only after a week you can return to the usual menu.
If you want to keep the result, eat sweet and flour in the first half of the day, and meat and fish should be the basis of dinner.
Reviews of people who have lost weight indicate that there is no feeling of hunger, and weight quickly goes away. You can get rid of seven kilograms of excess weight in a week. But this is only if, during a sparing diet, foods will be consumed only correct and useful.