There are many ways to lose weight, but one of the most popular is food restriction. There are many different dietary regimens that help you shed extra pounds, adjust your figure, and at the same time continue leading your normal lifestyle. What simple diets to lose weight at home will help you lose weight correctly and achieve the desired results in a short time, read on.
Rules for losing weight at home
Before choosing one or the other diet, you should mentally prepare yourself for the fact that you will have to limit yourself in food. To some, this may seem simple, but in fact, cutting calories or giving up your favorite foods can even create stress. That is why it is important to prepare for a severe food restriction by gradually reducing food intake so that the body begins to get used to the new diet.
The basic rules for losing weight at home are:
- desire to reduce calories;
- well-formed fractional nutrition;
- Consume an adequate amount of water per day.
Diet for men
Losing weight for a man is not only a way to shed extra pounds, but also to make his figure more attractive by adding relief and muscles. To do this, you need to compose the correct diet, which will not only promote weight loss, but also provide the required amount of energy. A prerequisite will be a visit to the gym, where it will be possible to appoint the relief of the body from him.
he will have to eat 5-6 times a day, but in small portions. All fried, smoked, salty, trans fat, potato chips, pasta, fast food, beer are removed from the menu. But grains, green beans, asparagus, lean, steamed, or boiled meat, vegetables, and plenty of water are welcome to maintain your water balance. The protein content in the body should not be less than 200 g per day, so it is important to consume legumes and soy products.
Effective diet for women
As for women, they are more likely to follow their emotions when choosing a particular diet. You cannot put yourself in a rigid frame, otherwise you can harm your body, which is already constantly under stress due to hormonal changes. The basis of any weight loss should not be the refusal to eat, but an adjustment in the diet, which will change the processes in the body and lead to the breakdown of body fat.
What should be an effective diet for a woman?
- Exclusion from the fast carbohydrate diet: muffins, sweets, sugar.
- Meals are divided into 4-5 meals a day.
- Eating at night is prohibited.
- It is also not recommended to exclude physical activity during the weight loss period.
- Drink a glass of water every 2 hours.
Diet products to lose weight at home
If you do not want to choose a certain diet and stick to the diet plan, you can simply exclude from the diet the foods that are most harmful to your body, increasing the amount of fats and unprocessed substances. These include:
- fried meat;
- any baked goods, cookies;
- smoked meats;
- mayonnaise or tomato sauce;
- bread, even rye;
- carbonated drinks.
These foods should be replaced with lighter foods that contain carbohydrates, vegetable fats, fiber and protein:
- lean meat;
- light soups;
- plain yogurt;
- carrots, beets, cabbage, cucumbers, tomatoes;
- dill, parsley, celery;
- lemon, orange, grapefruit, pineapple, apple;
- kefir up to 1% fat;
- crispy bran bread.
An effective diet to lose weight at home
There are many diets that will help you lose weight and adjust your figure as you wish, but not all are suitable for all people. The choice of a diet must be very careful, taking into account individual needs. It is best to contact a specialist who will recommend a specific nutritional system or create your personal diet. Here are some simple ways to lose weight at home.
Weekly homemade diet to lose weight
It is very possible to lose between 6 and 8 kg in a week. This option is especially suitable for those who go on vacation and want to show off luxurious shapes on the beach.
The weekly diet has its contraindications:
- heart disease;
- lactation period;
- gastrointestinal pathology.
If these contraindications do not apply to you, prepare yourself for a limited diet and, in a few days, even a total refusal of food. How is the weekly diet going per day?
- 1 - Drink only mineral water, eating is prohibited.
- 2: you can drink a liter of milk throughout the day, an apple is allowed at night.
- 3 - again just water.
- 4 - fresh vegetable salad with sunflower or olive oil, tea without sugar or water.
- 5 - again just a liter of milk and an apple.
- 6 - the start begins: an egg for breakfast, 100 g of boiled meat for lunch, fruit for dinner.
- 7 - cottage cheese with tea for breakfast, vegetable soup and boiled meat for lunch, baked potatoes and 100 g of fish in the evening.
Diet to lose weight quickly at home
Another way to lose weight are light diets to lose weight at home, mono-diets, which by name mean the consumption of only one or two foods for a certain time. There are banana, apple, chocolate, rice, cabbage, but the most popular are kefir and buckwheat diets.
The main rules of mono diets are:
- Refrain from eating anything other than the main meal.
- It is advisable to stop intensive training in the gym, because the body will not have time to recover and may become weak.
- Contraindicated in pregnant women and during lactation, people suffering from gastrointestinal problems.
- The product indicated in the menu of the day must be divided into 5 meals.
The buckwheat monkey diet will help you lose 7 kg in a week. The diet will consist of a single cereal, which is made with boiling water overnight: boil 400 g of buckwheat overnight and eat during the day. You can only drink water.
Such a strict regimen becomes difficult to tolerate after 2-3 days, so you have to seriously tune in to achieve results.
The kefir diet lasts for 3 days and only allows you to consume 2 liters of low fat kefir per day.
This form of weight loss will especially appeal to those who cannot live a day without meat. A protein diet is suitable for men looking to gain muscle mass, but it is important to spend time in intense training in the gym. It is important not to eat fatty fried meat, giving preference only to diet products: turkey, chicken fillet, beef, fish, rabbit meat.
This diet has several contraindications:
- liver pathology;
- heart disease;
- pregnancy, lactation;
- kidney disease;
- joint diseases;
- gastrointestinal ailments;
- is not recommended for older people.
There is no strict mode as such, but to achieve the result, you must adhere to the rules:
- do not eat 2 hours before bedtime;
- do not drink alcohol;
- drink only still water;
- exclude fatty, sweet and salty foods;
- increase the consumption of green vegetables;
- should eat fractionally 5-6 times a day in small portions.
Nutrition for weight loss
The diet of a famous doctor received positive reviews, thanks to which women managed to lose extra pounds by turning their waists into an aspen. It is designed for 3 months. Only during this time, the body is completely rebuilt to a new diet and begins to lose weight without pain. The diet is based on the principles:
- improve digestion;
- learn to count calories correctly and do not exceed your norm;
- don't starve;
- eat 5 times a day in portions not exceeding 200 g.
How an example of diet should be for a person who chooses this diet:
- Breakfast: oatmeal, boiled egg, apple.
- Second breakfast- low-fat cottage cheese casserole.
- Lunch- 130 g of meat and vegetable salad.
- Snack- orange / grapefruit.
- Dinner: baked zucchini, cole slaw, apple.
For 3 days
If you urgently need to lose the extra 3-5 kg, then inexpensive diets at home are suitable. The crash diet is contraindicated in the presence of problems with the cardiovascular system and the gastrointestinal tract, during pregnancy, after surgery. For three days, you can only consume still water and milk (and only on the second day you can drink 1 liter of milk, the rest of the time, mineral water is shown). Only on the fourth day it will be possible to eat 100 grams of buckwheat, a light vegetable salad.
Simple diet to lose weight with fruits and vegetables
Another diet, called lazy or simple, involves a total rejection of meat and starchy foods, replacing them with fruits and vegetables. Thanks to it, you can lose up to 3 kg per week.
Eating is only allowed when there is a strong feeling of hunger. Also, you should drink up to 2 liters of water every day. It is allowed to observe this diet for no more than 7 days, after which it is imperative to organize fasting days 1-2 times a week for prevention.
Home Diet Rules
It is very important to consolidate the results and stop the strict diet, because you hardly want your efforts to go to waste and those extra pounds to come back. The main thing to remember is that it is contraindicated to return to the previous diet. If you want to stay slim, forget about fatty foods and get used to the fact that only light and healthy foods should always be on the table.
The harmless output will depend on the type of diet previously chosen, but there are some general guidelines:
- Gradually increase the amount of vegetables and fruits you eat.
- If meat, fish and poultry were forbidden during the weight loss, re-take them slowly, starting with 100g per day.
- In the first 10 days, re-incorporate fat and carbohydrates in the form of chocolate, whole grain breads and fruits (avocados and grapes) to your diet, but not more than 200 kcal.
- Join a gym, but increase your intensity gradually. The body takes time to recover from a strict diet. For starters, you can walk, bike, do yoga, and then move on to more active types.
- Don't stop drinking a lot of water. Drink at least 2 liters per day, excluding tea, infusions, juices, coffee and liquid soups.
- It is necessary to take multivitamin complexes that will help the body to recover faster and provide it with the necessary nutrients.
- Continue eating small meals, up to 6 times a day. Just satisfy your hunger when needed, but don't overeat.
- It is better not to eat 3-4 hours before going to bed. If the feeling of hunger is very strong, satisfy it with fruits or vegetables.
- The departure must last at least 10 days, but no more than 2 weeks. During this time, you will be able to completely reorganize yourself on a new diet that will help you maintain your slim and beautiful body.