The American diet for weight loss has recently been very popular in Russia. Everyone knows that in the United States many people suffer from obesity, which is why such a diet was developed that does not require exhausting oneself with hunger or eating complex, exotic foods. This diet is very productive and uncomplicated. Depending on the duration of the recommended diet, you can lose from 5 to 20 kilograms of weight.
The most important rule is a complete rejection of evening meals and snacks. This will reduce the volume of the stomach, establish the activity of the digestive tract, improve the condition of the body.
The essence of diet
The American diet for weight loss is very simple, affordable and effective. The main rule - no evening snacks and meals: no apple, no carrots, no cup of kefir after 17:00, only drinking water or tea on herbs is allowed.
With this diet, breakfast is considered the main meal, in the morning it is allowed to eat any food, since all the calories eaten during the day will be consumed.
During the day, you can eat meat and fish, any dishes made from them. You can also eat fruits and vegetables.
There are no strict prohibitions, but there are limitations. You should not eat fatty, salty, sweet foods, lean foods are best.
General recommendations
Before embarking on an American diet for weight loss, it is better to consult a physician and nutritionist, so as not to cause irreparable damage to health. You should also listen to the following tips:
- Since eating is prohibited in the evening, it is better to go to bed early and wake up early.
- To drink a lot of water.
- Since the diet is a bit limited, vitamins should also be taken.
- If you had to eat something fatty or sweet, then you need to eat a slice of pineapple or citrus, they help the breakdown of fats.
- During the diet, you need to avoid stress, relax more, more often take walks.
Warnings
On diet days, it is not recommended to engage in sports and exercise, as the body is already stressed. Violation of this recommendation will cause it to work for wear and can lead to poor health.
You should immediately discard the American diet for weight loss if you feel a loss of strength during the day, drowsiness, weakness, irritability are observed.
At first, diets may have problems with stool.
It should refrain from dieting athletes and those involved in active sports.
It is not recommended to increase the duration of a diet, as this can lead to chronic digestive problems, impair the functioning of the kidneys and pancreas.
From the very beginning of dietary nutrition, one should learn to count calories, strictly observe the food intake schedule and exclude or limit certain foods.
Who is prohibited from the American diet
The American diet is forbidden to use:
- pregnant
- breastfeeding mothers;
- people with chronic gastrointestinal disease;
- athletes and people who are engaged in physical labor.
It is necessary to stop the diet, if it leads to poor health, indigestion, weakness, dizziness.
Prohibited Products
In the diet should strictly adhere to the prohibitions. Products such as:
- flour products;
- chocolate;
- sandwiches and fast food;
- alcohol;
- fried and smoked dishes;
- fatty meats and fish;
- cereals;
- honey;
- sweet fruits.
Sample diet menu for 1 week
This is the toughest option among all types of American diets, but also the most productive. You can lose 7 kilograms per week.
What is the point? The last meal no later than 17 hours, during the day a plentiful drink. For breakfast, only coffee, croutons or crackers and a boiled egg are allowed.
You can have a bite to eat with apple or carrot.
An approximate menu of the American diet, designed for a week:
Lunch: 60 grams of cottage cheese with egg yolk, a slice of bread, a glass of skim milk.
Dinner: scrambled eggs with green vegetables, tomato. For an appetizer - an apple.
Lunch: 100 grams of boiled chicken fillet, toast, lettuce.
Dinner: cottage cheese, a slice of black bread, 100 grams of milk with a fat content of not more than 1%.
Lunch: soft-boiled egg, cucumber, tomato, 50 grams of meat.
Dinner: low-fat yogurt, tomato, toast, hard-boiled eggs, apple.
Lunch: lettuce, boiled fish, coffee, toast.
Dinner: boiled meat with horseradish, lettuce, a glass of low-fat milk.
Lunch: boiled fish, celery salad, green tea.
Dinner: 90 grams of a salad of boiled meat and yolk, a glass of low-fat milk, an apple.
Lunch: lettuce, brown rice with meat.
Dinner: tomato with crouton and egg, 150 grams of low-fat yogurt.
Lunch: spinach, boiled liver, 2 potatoes.
Dinner: vegetable salad, toast, lean ham, apple.
Sample diet menu for 13 days
This diet is less stringent, you can eat any food, but in the first week the total number of calories should not exceed a thousand units per day, during the second week you can increase the calorie intake to 1700 kcal per day.
The benefits of this type of diet:
- lack of hunger;
- a variety of dishes can be included in the menu;
- creating the habit of eating at the same time.
Disadvantages:
- slow weight loss process;
- strict dietary hours should be observed;
- variety in the menu requires additional material costs.
Within 13 days, dinner should be no later than 17 hours, after this time you can drink only water. Sample diet menu:
Breakfast: toasts with vegetables and herbs, mandarin, a spoonful of honey or jam.
Lunch: a salad of vegetables and olive oil, fried or baked chicken leg (without peel).
Dinner: vegetable salad, boiled or baked fish, 150 grams of boiled potatoes.
Breakfast: toast with jam, chicken fillet, half citrus.
Lunch: fish, a cup of coffee or tea.
Dinner: boiled green beans, chicken cutlet, low-fat sausage.
Breakfast: low-fat cottage cheese, two bread rolls, an apple.
Lunch: salad, low-fat ham, soft-boiled egg, a slice of black bread.
Dinner: baked tomatoes, fried eggs, a slice of chicken fillet.
Breakfast: milk and granola.
Lunch: 50 grams of boiled rice, a slice of meat, a green salad, an apple.
Dinner: salad with tomato and cheese, a slice of white fish, an apple.
Breakfast: two toasts, jam.
Lunch: chicken cutlet, salad, half grapefruit.
Dinner: cabbage salad and carrots, 100 grams of ham, one loaf of bread.
Breakfast: tomato, slice of bacon, toast.
Lunch: fish, salad from greens and vegetables.
Dinner: seafood, pasta with cheese.
Breakfast: toast, a glass of milk, soft-boiled egg.
Lunch: 150 grams of liver, stewed vegetables.
Dinner: 1 slice of pizza cooked at home, vegetable salad.
Diet for 13 days - one of the most popular among all American diets. With it, you can lose up to 10 kilograms.
21 Day American Diet
This option of dietary nutrition involves a gradual increase in the number of calories consumed, and then their gradual decrease. The most difficult thing in this course is to hold out for the first three days, when the diet is only 600 kcal per day, after which the number of calories increases to 900 kcal, then to 1200. The next day, everything repeats again.
If the weight froze at the same level, you should not throw diet food - this body begins to adapt to the new schedule. The results of the American diet for weight loss for 21 days are very good, the body first gives up all the excess water, after which weight starts to decrease, moreover, smoothly and stably.
You should remember the rule, no snacks after 17 hours and drink plenty of water throughout the course of the diet.
Power scheme:
- From the 1st to the 3rd day, from the 10th to the 12th, from the 19th to the 21st day - the daily norm is 600 kcal.
- From the 4th to the 6th day and from the 13th to the 15th day - 900 kcal per day.
- From the 7th to the 9th and from the 16th to the 18th day - 1200 kcal per day.
You can eat any food, but strictly adhere to the calorie intake.
If there are health problems, during such a diet dizziness, loss of strength, fatigue appeared, you always want to sleep, the diet needs to be stopped urgently.
American diet for weight loss of the abdomen and sides
This diet option is very specific, it is aimed at getting rid of extra pounds and centimeters at the waist.
The American diet for weight loss includes 2 stages.
The first stage is aimed at cleaning the body, its duration is 4 days. It is necessary to eat three times a day and drink food with a cocktail (2 liters of water, a tablespoon of grated ginger, 1 cucumber, lemon, 12 leaves of mint).
The second stage lasts 28 days, the essence of it is the consumption of the daily norm, not exceeding 1600 calories.
All this time you can eat avocados, flaxseed oil, olives, nuts, legumes, black bread, dairy and dairy products, low-fat meats and fish, vegetables (cucumbers, carrots, zucchini, eggplant), citrus fruits, apples, celery.
In the morning you can eat a piece of dark chocolate. During the diet, unhealthy fats should be replaced with useful ones. As a result of the American diet for weight loss, many women manage to lose up to 12-15 kilograms.
"Roller coaster"
Diet "Roller Coaster" for weight loss is a nutrition system that is designed for 21 days. During this time, the body accelerates metabolism. Weight loss is achieved through the alternation of fasting days and “hearty”. It is completely forbidden to eat fatty foods and carbohydrates. Everything else can be eaten, but within the daily limits:
- 1st week: from 1 to 3 days, 660 kcal per day; from 4 to 7 days - 900 kcal;
- 2nd week - 1200 units;
- 3rd week - fully consistent with the first.
Cons and pros of the American diet
All types of American diets allow you to lose from 5 to 20 kilograms. A diet is established that has a good effect on the digestive system. The diet is more or less sparing, as a result of it the metabolism is accelerated.
But it also has drawbacks: the American diet is not suitable for some people for health reasons, after the course you can easily gain extra weight.
Way out of diet
After the diet should gradually expand the diet. First you need to add cereals, fruits, pasta from durum wheat.
You can increase a little portion, before going to bed, allow yourself a glass of kefir, introduce a second breakfast and a light afternoon snack.
Fast food, confectionery, chips, sugary drinks must be abandoned forever in order to maintain the effect of the diet for a long time.
After a diet, it is better to start doing morning exercises, begin to visit the gym or pool.
Reviews
Reviews on the American diet for weight loss are quite diverse. Some women say that with her help they were able to lose those extra pounds in a short time, and they absolutely did not feel hunger and discomfort.
Many speak positively about the Roller Coaster diet, with which they were able to get rid of excess body fat.
Some women note that after the end of the course the extra pounds did not return, that with the help of the diet it was possible to accustom the body to eat in small portions and according to the regimen.
Instead of a conclusion
American diets are a great way to lose weight. They allow you to lose weight smoothly, without causing harm to health. The main rule is to adhere to all recommendations and not to ignore restrictions. If these diets are contraindicated, you should not play with fate, it is better to consult with a nutritionist and choose for yourself something individual.