Do those who have paid for their love of food by profession deserve the toughest tests? This approach is outdated! Modern nutritionists claim that the best weight loss diet is one that you can comfortably follow without falling from weakness, getting knocked off your feet in search of special foods, and not hanging out in calculating calories and percentages. We offer you a selection of the simplest diets for everyone's taste!
Easy diet for the lazy: bottle and watch
Clear rules, ease of use and impressive effect - a light water "diet for the lazy" is rightly one of the most popular.
In the conditions of this weight loss plan you will not be able to confuse yourself with your desire, the main rule is only one - 20 minutes before each meal you must drink 200 ml of pure still water. On the contrary, it is not recommended to drink during a meal and two hours after it.
A light diet for the lazy lasts for 2 weeks, it is assumed that during that time you can get rid of at least 5 kg without drastic changes in diet.
Weight loss will be followed by a natural reduction in portions: you will eat less because your stomach is already full.
Another common light diet, which does not require intervention in the diet, can last without a time limit - the rule "Do not eat after six (five, seven . . . )" is used by many women almost all their lives.
Although nutritionists doubt the appropriateness of such a lifestyle and even argue that from a biochemical standpoint, banning evening meals should cause weight gain, popular belief still claims that a light diet, which simply restricts food after a while, is a simple and effective way to stay fit. .
Easy gourmet diet: Traveling on a plate
Many of us reasonably believe that a light diet needs to be changed first and foremost. Indeed, diet plans that allow large amounts of food and prohibit only obvious dangers are easy and comfortable to follow. In addition, gourmet meal plans promise serious health benefits due to the large amount of starch-free vegetables and unsaturated fats.
Losing on them, however, is not very fast, but stable and long-lasting - due to the fact that light gourmet diets, as a rule, can be used as a permanent diet.
The most popular of these easy diets that is easy to follow is by far the Mediterranean diet. This is not just a meal plan, but a cultural heritage of the countries of the Mediterranean region, recognized by UNESCO. To eat like happy centenarians of sunny countries, you need to form a menu of fresh vegetables and whole grains, choose sea fish as the main source of animal protein (5-6 meals a week), and from eggs and red meat, on the contrary, refrain ifpossible. If these restrictions seem serious to you, you may change your mind when you learn that the Mediterranean diet encourages regular consumption of red wine.
If you liked the idea of losing weight with a national flavor, take a look at two other interesting light diets. The Chinese diet is based on the use of plant foods in combination with slow carbohydrates and liquid - traditional Chinese dishes, which are rice or noodles in soup, not only digest well, but also ensure satiety for a long time. The Nordic diet, based on traditional Scandinavian food, is surprisingly close to the daily menu in our country: it allows year-round consumption of shelf-stable vegetables such as potatoes, carrots, beets, beets, combined with cereals and seasonal herbs, as well as fish andmeat. . . .
Another light gourmet diet is the Diane Kress metabolic diet. It is characterized by a very diverse, though not devoid of prohibition menu: the purpose of the metabolic diet is to rid the body of the consequences of carbohydrate abuse. The abundance of "empty calories" in the menu of the modern inhabitants of the city leads to disorders in the work of insulin receptors. According to Diane Kress, in order to "reset" hormones, you have to give up carbohydrates almost completely for two months. With the help of our test, you can find out if your metabolic diet suits you.
And those who are not inclined to add a little philosophy and exotic wisdom to their diet will surely be interested in Ayurveda - we have already told you how to start getting acquainted easily with this amazing teaching. The basis of Ayurveda is the idea of a person as a being in whose physiology this or that element predominates. With the help of special combinations of products and spices you can achieve harmony of fire, air, earth and water for your body and spirit, not only lose weight, but radically change and improve your life.
Easy diet without too much thinking: mono-weight loss
If for some ease is a great choice, for others the situation may be quite the opposite. Those for whom monotony is not an obstacle, but a quick result is more important than possible side effects, will call it an easy weight loss diet on the menu with one product.
The most famous among mono diets can be considered buckwheat diet, kefir and oatmeal diet. Each of them promises an enviable "excess" - about 1 kg per day. The rules are simple - for the duration of the weight loss plan, you eat only the approved product that gave the diet its name, and you also drink water. Of course, such serious dietary restrictions are fraught with many unpleasant consequences, so the mono-diet is easiest to apply in the form of a day of fasting (1-3 days).
The most enduring can prolong the "pleasure", but it is strictly forbidden to eat only buckwheat, kefir or oatmeal for more than a week, otherwise physiological and mental breakdowns are practically guaranteed.
In any case, don’t forget to consult your doctor before deciding on such drastic measures to return to the "market state" and, most importantly, be prepared for the well-known yo-yo effect — quickly lost pounds come back quickly!
Easy alternative diet: change of guard!
For those who do not have the patience to sit not only on one product, but even simply refrain from seductive unhealthy foods any time, an alternative diet has been invented. Remember the Mad Hatter tea party where guests would suddenly jump up and swap places? The principle is the same, only in the role of guests - different types of products.
The classic BUCH diet (protein and carbohydrate change) for 30 days is characterized by simple rules: one day you eat only foods with carbohydrates, the second you combine carbohydrates and proteins, and the third you prefer only proteins, after which the cycle repeats.
This meal plan is especially good if you combine weight loss with exercise, tone and muscle building.
If friendship with sports is not a priority, and constantly sorting food by carbohydrates and proteins does not seem such an easy task, pay attention to the diet for playing with six petals - it lasts 6 days and is basically a mono diet chain. To lose at least three pounds on "Six Petals, " cut out of paper. . . chamomile. One day - one petal and one allowed product! Sign them: "Fish", "Vegetables", "Chicken", "Cereals", "Curd", "Fruits" and tear them off while "going through the search".
And, of course, cheating can turn any diet into a light one: a special weight loss approach that legalizes "planned breakdowns. "what you’ve been dreaming about so much, eating Bonn soup Monday through Saturday. Although nutritionists hate cheating as a form of eating disorder, this method has ardent fans who argue that cheating avoids the hateful phase of the plateau (stopping weight loss even with a meager menu) and fast andeasy weight loss.
A simple ready-made diet: believe me and lose weight
We call a plumber to set up the faucet and ask the florist to take the bouquet, so why not entrust your weight loss menu to specially trained people? A light diet is one in which the greatest weight loss comes down to the role of the eater, and there is no need to hire a chef.
For those who dream of getting a dream figure, but are not ready to personally deal with their diet, "box diets" have been invented.
Ready-made diet meals can complement a regular diet, such as shakes, a mixture of protein, vitamins and fiber "enhanced" by adding flavor to dessert or chicken soup. Such cocktails should saturate and provide all the nutrients needed by the body for long-term functioning, automatically reducing the amount of food eaten and at least partially solving the problem of finding and preparing foods that will contribute to weight loss.
By the way, the experiments are already carried out with a special powder, in which absolutely all the nutrients needed for vital activity are presented in an optimal ratio. Scientists are optimistic that such powders, completely replacing any food, will solve the problems of hunger in backward countries and generally take humanity to a new level of freedom from the amazing melting chocolate and stunning aromas of freshly baked bread.
Fortunately, the future has not yet come full, those who are losing weight can still rely on the traditional ready-made diet menu. "Child in a box", which represents breakfast, lunch, dinner and snacks with a balanced composition and calories, is now offered by specialized medical or food companies, as well as well-known nutritionists. Increasing the price of such "meals" is quite serious, as is the form of release: you can choose cheap "chests" filled with powdered dishes and freeze-dried with an impressive shelf life, and daily delivery of the freshest and healthiest dishes prepared by international class chefs.
9 simple ways to simplify any diet
Goodbye, lemonade Joe
The American Dietetic Association warns that daily consumption of soda and juice increases your chances of gaining extra pounds by 65%. At the same time, the label "dietary" on a drink is a marketing ploy and does not mean that nutritionists have blessed it. Moreover, the sugar substitutes used in diet soda quench appetite and cause overeating, including due to the fact that they "deafen" the taste buds. If you find it mentally difficult to switch from sweet drinks to "empty" water at once, add slices of cucumber, lemon or orange, mint and tarragon to your regular bottle.
Eat as usual
Comprehensive instructions are an easy way to make everything easy, and diet is no exception. Eat by the hour: a clear daily routine is good for both adults and kindergartens. Scientists are sure: of anyone who wants to lose weight and teach the body to eat less without discomfort, it is worth eating a small portion of food at least every four hours (of course, excluding night rest). But not eating after six, as you already know, is only valid for those lucky ones who fall asleep at ten in the evening at the latest.
Catch a grapefruit
Many people know the grapefruit diet, but to benefit from bright citrus, you don’t need to eat them predominantly at all.
Add half a grapefruit in two or three meals a day for a dose of naringinin, a valuable fat-burning substance that normalizes the production of insulin, the hormone of hunger. Grapefruit helps to cope with the desire for sweets, and it is also good because it goes well with almost any dish - you can add slices to a vegetable salad, serve with meat and poultry or eat only as a juicy dessert.
Look for food around the bush
Literally! Research on shopping behavior has prompted large chain stores to place food laden with trans fats, sugar, salt and additives in the center of the hallway. This food is attractive because it promises quick satiety and satisfaction. However, it is addictive, and overeating is also expensive. Don't rush to the shelves in sight - you risk filling the stroller with something you'll soon regret. Explore distant shelves, unobtrusive corners and what stands around the perimeter of the store. Also, don’t forget the shopping list and the simple rule to take a bite before going to the store - hunger forces you to make spontaneous purchases. By the way, the fridge also has a focus with the right food schedule - to make eating easier, organize food storage so that the first thing you need to look at is fresh vegetables or fruits. For best effect, they can be prepared by peeling and sorted into portions.
Freeze relentlessly
Lack of cooking time is a common reason for the failure of plans to improve the menu: after work, it turned out to be easier to cook dumplings or make sandwiches instead of magic over a pot, muttering to your stomach. Freeze homemade semi-finished products or ready meals — modern sealed bags or containers will allow you to control portion sizes and avoid contact with other foods and possible "contamination" of foreign odors. And don’t keep pate and pizza in the freezer, but vegetables and shrimp - New York nutritionist Ellie Krieger reminds that frozen shrimp are fresh fresh because they are immersed in "eternal frost" right after they’re caught, and fresh still have to get that counter.
Attention, cleaning!
Don Jackson Blatner, a spokesman for the American Dietetic Association, says brushing your teeth is a simple and underrated trick that people who want to lose weight should use more often to make their diet easier. "Mouth rinsing or brushing teeth is a simple sign that the body understands quite clearly: we are done eating! It really helps to stop the desire to chew - both physiologically and psychologically ", the specialist is sure.
Switch to the rhythm of salsa
The recommendation to add more vegetables to your diet confuses you, because completely different habits are learned from childhood, and the salad is Olivier, and not a green salad sprinkled with lemon? Outsmart yourself: make vegetable salsa! This ubiquitous Mexican addition is not just made according to the classic recipe for cooked tomatoes. "Raw" salsa pico de gallo is prepared from fresh vegetables, and there you can put even cucumbers, even radishes, although peppers, the most important thing is to chop everything finely and add chili. This salsa will last a few days in the refrigerator in a well-sealed container; can be served with soup, meat, egg dishes. Salsa and banal potatoes are tastier and healthier!
Brown is the new black
A simple rule of thumb: the more brown grains or cereal products look like, the more healthy fiber it contains. The fibers pass through the digestive tract in transit, saturate but are not assimilated; serves as a "brush" for the digestive tract and fertile ground for beneficial bacteria in the gut. If you see two types of products: white and brown, take the other without hesitation. Brown rice, brown spaghetti, grayish-brown spelled flour - all underwent minimal industrial "improvement" and retained valuable grain husks, unlike their white counterparts, in which after the "upgrade" the plant was left with only empty calories and a high glycemic index.
However, it is harder with bread - it is often given a "healthy" brown color with special premixes, and not at all natural bran, and high-purity wheat flour occupies 90% of the composition. What to do? Don’t be fooled by the look, read the composition carefully and generally, if possible, don’t lean on bakery products.
Go to bed in any incomprehensible situation.
Lack of sleep is a scourge of modern man and one of the most common implicit reasons for the appearance of excess weight. A trained eye can easily distinguish a night owl: due to the excess of the stress hormone cortisol, a greasy "rescue buoy" accumulates on its waist. In addition, regular sleep deprivation causes the release of ghrelin, an "emergency" hormone that makes us crave starch, fatty and sweet foods. Ghrelin is sure we’re in trouble and need an urgent surge of strength, he doesn’t know we spent the night taking care of the virtual vegetable garden. Save your brain and nervous system - close the "information valve" in the late afternoon, no matter the cost. Not all series can be watched, not all works can be repeated, but resolutely turning off the internet and breathing in fresh air, bathing with lavender or reading a good (paper! ) Book for half an hour still didn’t stop anyone from falling asleep sweetly. Easy diet - the diet of a rested person!
By the way, scientists have discovered that those who go for a run in the morning, and not in the evening, go to the gym, sleep better and benefit more from the rest.