Almost all people face the need to follow a certain diet sooner or later. Most often these are overweight individuals. This category of citizens, in turn, is divided into those who have accumulated too many extra pounds and need a long-term diet, since drastic weight loss is harmful to health, and those who have gained only 3-5 kg during the long winter months and are now in Finding a quick way to get rid of them.
The second option involves the use of short, but rather strict diets. The most popular variety of this method of losing weight are mono-diets.
Monodiet - a food system that uses a single product or a set of products of the same type, for example, vegetables, fruits, dairy products.
Buckwheat diet
The main product is buckwheat porridge on the water (3 times a day). Do not add salt, sugar, spices, oil.
Drinks - green tea, rosehip broth, water.
Dinner 3 hours before going to bed. Adhering to such a strict diet for more than 3 days is not recommended.
Add new products in the next few days. Add porridge with onion fried in vegetable oil. And as such, eat it for lunch.
For dinner, prepare a salad of cucumber, onions, carrots, peppers, cabbage and herbs, seasoned with lemon juice and soy sauce.
In the next three-day period, add other products to the porridge. Yogurt (low fat) - for breakfast. Vegetable salad seasoned with butter and soy sauce - for lunch. Cottage cheese (low-fat) - for dinner.
If in between meals you experience severe hunger, then you can afford a green apple, unsweetened berries or citrus fruits.
Also start taking the vitamin complex to prevent a shortage of important nutrients.
Adhering to such a system, you can lose weight by 6-7 kg.
Cucumber diet
A good summer diet without meat and salt. Duration - 7 days, total - minus 5 kg.
For breakfast, cucumbers and rye bread.
Lunch menu options:
- any stewed vegetables;
- salad - cucumbers, radishes, herbs, seasoned with vegetable oil;
- buckwheat (on water and without salt), cucumbers, greens;
- cucumbers, fresh cabbage, radish, greens;
- stewed vegetables, egg, cucumbers.
For dinner - only cucumbers. You can add greens, butter or yogurt.
If you feel hungry during the day, eat an apple, peach, or orange.
Before going to bed, you can eat one cucumber.
Drinks: water, green tea.
Servings - 150-200 g.
Milk diet
Dairy diets have recently been very popular, perhaps this is due to their benefits and nutrition.
We offer the option of a five-day milk diet without meat. You can lose up to 3-5 kg.
Immediately after waking up, drink a glass of mineral water without gas.
After half an hour, you can have breakfast with low-fat yogurt and fruits.
After 2-3 hours: buckwheat or oatmeal porridge, cottage cheese, milk.
Lunch: a salad of any vegetables with butter or yogurt, an egg, milk.
Dinner: fruits, milk. It can be supplemented or completely replaced with low-fat kefir. If you feel hungry during the day, drink water. Keep 100-150 g servings.
Drinks: milk, kefir, plain water.
Mono-diets are considered strict, as they greatly limit the range of permitted products. This, in turn, can be bad for your health. That is why such diets are short. You must constantly monitor your condition. At the first signs of malaise, impaired memory or attention, the diet should be stopped immediately.
Where to get squirrels if you don’t eat meat
Longer diets are considered far more beneficial. They are better balanced, and therefore safe for health. Of course, the weight is lost more slowly, but there is more chance to keep it at the achieved value.
The traditional nutritional system provides for the presence of a variety of foods in the diet so that the body receives all the necessary trace elements. At the same time, protein is a very important component. Therefore, its main supplier - meat - is considered an indispensable product.
At the same time, the benefits of a diet without meat are undeniable, since it contains a large amount of animal fat that is unhealthy. As a result, cholesterol rises and blood vessels become clogged. Fortunately, protein is also found in plant foods. Replacing meat with a vegetable analogue, you can come to an ideal nutrition system.
Plant foods containing protein
- Nuts and seeds. Develop a habit of adding a handful of nuts or peeled seeds to salads. They perfectly replace meat.
- Soy, soy cheese (tofu), soy milk. In addition to proteins, these products contain a lot of iron and calcium.
- Beans and lentils. Bean soups are very hearty and delicious. Beans in vegetable salads are a great alternative to meat.
- Cereals (millet, barley) contain almost the entire set of essential trace elements.
- Various vegetables. Green vegetables contain a lot of protein (asparagus, broccoli). Add them to your salads.
A diet without meat, fish, eggs, that is, excluding food of animal origin, is especially useful.
And that's why:
- There is a decrease in cholesterol and sugar.
- The thyroid gland works better.
- Metabolism increases.
- Immunity improves.
- Weight can be reduced to 10 kg per month.
If it’s hard to keep a strict vegan diet, you can stop on a diet that excludes meat, but allows dairy products, fish and seafood.
Protein diet
With a complete rejection of meat, fluid retention in the body may begin, accompanied by the appearance of edema. Therefore, choosing a protein diet without meat, it is necessary to reduce the amount of salt consumed or completely remove it from the diet.
Control the amount of fluid you drink (no more than two liters).
Eliminate caffeine, soda and sweets.
Avoid fried foods by switching to oven, steamer, or microwave oven dishes. Do not eat mayonnaise and ketchup. Forget alcohol.
By the way, bananas with grapes during the diet, too, can not be.
Dairy products must be selected with the lowest fat content.
In salads, any vegetable oil (ideally olive) is acceptable, add lemon juice to improve the taste.
Servings should weigh about 100 g.
Strict diet without meat
Everything is simple here. We declare a taboo on all animal food. It is only possible that is of plant origin.
In the morning, cook porridge on the water (buckwheat, oatmeal), add fresh berries, drink freshly squeezed orange juice. Snack on fruits or vegetables.
Lunch menu: vegetable soups, cereals, stewed or baked vegetables with mushrooms, raw vegetables in salads, greens.
For afternoon snacks, nuts, fruits, dried fruits are suitable.
In the evening, eat vegetables in any form other than fried. Before going to bed, eat an apple or an orange. Drinks: broth of wild rose, green tea.
Limit salt to soy sauce.
On a diet without milk and meat, non-spicy spices are acceptable.
If you feel a strong need for sweets, eat some dried apricots or prunes.
Not very strict diet
Include lean fish and seafood in your diet.
For lunch, cook or bake 100 grams of any fish. You can cook fish soup or fish cakes.
Add seafood to salads.
All other components are similar to the previous option.
Sparing vegetarian diet
The most optimal type of diet without meat. You will never be hungry, which means that sticking to such a system will become easier.
The body will receive everything necessary for an active lifestyle.
And the amount of energy for work, entertainment and sports will only grow.
Weight will begin to go on average by 2-3 kg per month. And this is a great result!
Here's how to achieve it:
- For breakfast, replace porridge with boiled egg or omelet.
- After a couple of hours, have a snack with yogurt, cottage cheese, sour cream and bread.
Drinks: milk and kefir, tea, chicory, cocoa (possible with milk).
In the lunch menu, occasionally include hard pasta, rice porridge or buckwheat, cooked in milk.
Sometimes you can allow 2-3 potatoes, cooked "in uniform".
It is acceptable to add potatoes to soups.
For dinner, cheese with bran bread, chicory with milk, salads from raw vegetables are suitable.
Drink kefir at night.
Learn to cook soy meat. This is a great source of protein. From it you can come up with a lot of delicious dishes: meatballs, salads, soups.
Make minced meat from soy meat, buckwheat and mushrooms. You will get excellent cabbage rolls stuffed with tomatoes and peppers.
Sugar, flour, sweet from the diet are completely excluded. Raisins, dried apricots, prunes can become a source of glucose. In the absence of diabetes, the use of honey is permissible (a teaspoon per day will not harm anyone).
Sometimes for breakfast, make a sandwich with butter, spreading it on bread with a thin layer.
Servings of food - 100-150 g.
And do not forget about vitamin complexes. From these products, you can easily make a diet menu without meat.
Once a week it is recommended to arrange unloading. Any monodiet options are suitable for this. For example, eat cucumbers or apples all day. And next time drink only kefir.
Diet as a way of life
According to numerous reviews, a meat-free diet really works wonders. But in order to get rid of excess weight forever, it is not enough to withstand several days of a strict diet. This approach, on the contrary, can even harm health.
It is necessary to change the lifestyle. By the way, the ancient Greeks understood the diet precisely as a way of life, and not as a temporary restriction in food intake.
A balanced diet should become a common norm. You should stick to a varied menu, including all products, including meat.
But it is better to give preference to dietary options - turkey, rabbit, chicken.
It is impossible to cancel holiday feasts or friendly barbecue. Sometimes you can allow small excesses, but only as an exception.
Physical activity
A person loses weight when he spends more energy than he consumes calories. If you work physically all day, then easily spend everything you have accumulated. But in the case of a sedentary lifestyle, the deficit of physical activity needs to be filled.
Many ways have been invented for this: gyms, fitness clubs, swimming pools, dances. Get a dog and run with it in the mornings and evenings. Work in the garden and garden, sweep the yard from the foliage and remove snow. Only you need to do this every day for several hours.
Interrupt work at the computer every 2 hours, but not to visit the refrigerator with a buffet, but to do squats or bends. Start 10 times, adding 5 each day.
Do you have stilettos and a strict office suit? Then a trip from the 1st to the 5th floor will come in handy. Up - fast, down - run.
The problem of overweight is not the problem of excess food. Lack of physical activity is the main reason for overweight. But you can always make up for this shortcoming. It would be a desire.