There are many ways to make your figure slim, but one of the most popular is restricting food. There are many different diets that help you lose weight, adjust your silhouette and at the same time continue to lead your normal lifestyle. What simple diets for weight loss at home will help you lose weight properly and achieve the desired results in a short time, read on.
Rules for losing weight at home
Before choosing one or another diet for yourself, you need to mentally prepare for the fact that you will have to limit yourself to food. For some, this may seem simple, but in fact, reducing calories or giving up your favorite foods even leads to stress. Therefore, it is important to prepare for 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 feeding;
- Drink enough water daily.
Diet for men
Losing weight for a man is not only a way to get rid of extra pounds, but also to make his figure more attractive by adding relief and muscle. To do this, you need to compose a proper diet that will not only promote weight loss, but also provide the necessary amount of energy. A prerequisite will be a visit to the gym, where it will be possible to determine the relief of your body.
You will need to eat 5-6 times a day, but in small portions. All fried, smoked, salty foods, trans fats, potatoes or chips, pasta, fast food, beer are deleted from the menu. But cereals, green beans, asparagus, lean meat steamed or cooked, vegetables and lots of water are welcome to maintain 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 can't put yourself in a rigid frame, otherwise you can damage your body, which is already under stress due to hormonal changes. The basis of any weight loss should not be the refusal of food, but the adjustment of the diet, which will change the processes in the body and direct them to the breakdown of body fat.
What should be an effective diet for a woman:
- Exclusion from the diet of fast carbohydrates: muffins, pastries, sugar.
- Food is divided into 4-5 meals a day.
- Eating at night is forbidden.
- It is also not recommended to exclude physical activity during the weight loss period.
- Drink a glass of water every 2 hours.
Diet products for weight loss at home
If you do not want to choose a certain diet and limit yourself in the diet plan, then you can simply exclude from the diet the foods that are most harmful to your body by increasing the amount of fat and unprocessed substances. They include:
- fried meat;
- any baked goods, cookies;
- smoked meats;
- lard;
- margarine;
- alcohol;
- mayonnaise or ketchup;
- sugar;
- bread, whether or not rye;
- carbonated drinks.
These foods should be replaced with less heavy foods that contain carbohydrates, vegetable fats, fiber and protein:
- lean meat;
- light soups;
- natural yogurt;
- carrots, beets, cabbage, cucumbers, tomatoes;
- legumes;
- dried fruits;
- nuts;
- dill, parsley, celery;
- lemon, orange, grapefruit, pineapple, apple;
- елда;
- kefir up to 1% fat;
- crispy bran.
Effective home diet for weight loss
There are many diets that will help you lose weight and adjust your figure as you wish, but not all of them are suitable for everyone. The choice of diet should be very careful, taking into account individual needs. It is best to contact a specialist who will recommend a specific food system or build your personal diet. Here are some easy ways to lose weight at home.
Weekly home diet for weight loss
Losing about 6-8 kg per week is completely realistic. This option is especially suitable for those who go on vacation and want to show luxury 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 for a limited diet, and on some days even for complete abstinence from food. How does the weekly diet during the day:
- 1 - drink only mineral water, food is forbidden.
- 2 - you can drink a liter of milk for the whole day, one apple is allowed in the evening.
- 3 - again only water.
- 4 - salad of fresh vegetables with sunflower or olive oil, tea without sugar or water.
- 5 - again only a liter of milk and an apple.
- 6 - the outcome begins: 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 for fast weight loss at home
Another way to lose weight are light diets for weight loss at home - monodiet, which means under their name the consumption of only one or two foods for a certain time. There are banana, apple, chocolate, rice, cabbage, but the most popular diets are kefir and buckwheat.
The basic rules of monodiet are:
- Refrain from eating anything other than the main food.
- It is advisable to stop intense workouts in the gym, because the body will not have time to recover and may lose weight.
- Contraindicated in pregnant women and during lactation, people suffering from problems with the gastrointestinal tract.
- The product listed in the menu for the day should be divided into 5 meals.
Buckwheat mono diet will help you lose 7 kg per week. The diet will consist of only one cereal, which is brewed with boiling water overnight: boil 400 g of buckwheat overnight and eat during the day. You can only drink water.
Such a strict regime becomes difficult to tolerate after 2-3 days, so you need to be serious to achieve results.
The kefir diet lasts 3 days and allows you to consume only 2 liters of low-fat kefir per day.
Protein diet
This way of losing weight will appeal especially to those who can not live a day without meat. The protein diet is suitable for men who want to gain muscle mass, but it is important to take time for intense workouts in the gym. It is important not to eat fatty fried meat, giving preference only to dietary products: turkey, chicken fillet, beef, fish, rabbit meat.
This diet has a number of contraindications:
- liver pathology;
- heart disease;
- pregnancy, lactation;
- kidney disease; joint diseases;
- gastrointestinal diseases;
- is not recommended for the elderly.
There is no strict regime 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;
- excludes fatty, sweet and salty foods;
- increase consumption of green vegetables;
- should be eaten partially 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 successfully lose extra pounds, turning their waist into an aspen. It is designed for 3 months. It is during this time that the body fully recovers to a new diet and begins to lose weight painlessly. The diet is based on the principles:
- improve digestion;
- learn to count calories correctly and not exceed them;
- don't starve;
- Eat 5 times a day in portions of no more than 200 g.
What should a sample diet look like for a person who chooses this diet:
- Breakfast- porridge, boiled egg, apple.
- Second breakfast- low fat casserole.
- Lunch- 130 g salad of meat and vegetables.
- Snack- orange / grapefruit.
- Dinner- baked zucchini, cabbage salad, apple.
In 3 days
If you urgently need to lose the extra 3-5 kg, then cheap diets at home are suitable. The shock diet is contraindicated in the presence of problems with the cardiovascular system and gastrointestinal tract, during pregnancy, after surgery. For three days you can consume only carbonated 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 for weight loss of fruits and vegetables
Another diet, called lazy or simple, involves completely rejecting meat and starchy foods by 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. In addition, you should drink up to 2 liters of water every day. It is allowed to follow this diet for no more than 7 days, after which it is mandatory to organize fasting days 1-2 times a week for prevention.
Homemade diet rules
It is very important to consolidate the results and leave the strict diet, because you hardly want your efforts to be wasted and those extra pounds to return. The main thing to remember is that going back to the previous diet is contraindicated. If you want to stay slim, then forget about fatty foods and get used to the fact that there should always be only light and healthy foods on the table.
The harmless outcome will depend on the type of diet chosen earlier, but there are some general guidelines:
- Gradually increase the amount of vegetables and fruits you eat.
- If meat, fish and poultry have been banned during weight loss, return to them slowly, starting at 100 g per day.
- For the first 10 days, return fats and carbohydrates to your diet in the form of chocolate, whole grain breads and fruits (avocados and grapes), but not more than 200 kcal.
- Sign up for fitness, but increase your intensity gradually. The body needs time to recover from a strict diet. For starters, you can practice walking, cycling, yoga and then move on to more active types.
- Don't stop drinking a lot of water. Drink at least 2 liters a day, except for tea, herbal teas, juice, 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 to eat small meals, up to 6 times a day. Just satisfy your hunger when needed, but don't overeat.
- It is best not to eat 3-4 hours before bedtime. If the feeling of hunger is very strong, then satisfy it with fruits or vegetables.
- Exit should last at least 10 days, but no longer than 2 weeks. During this time you will be able to completely reorganize yourself to a new diet that will help you keep your body slim and beautiful.