There are many ways to slim your figure, but one of the most popular is food restriction. There are many different diet regimens that help you shed extra pounds, adjust your silhouette and at the same time continue to lead your usual lifestyle. What simple diets for losing weight at home will help you lose weight correctly and get 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 yourself for the fact that you will have to limit yourself to food. It may seem simple to some, but actually cutting down on calories or avoiding your favorite foods also leads to stress. So it's important to prepare for severe food restriction by gradually reducing your food intake so your 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 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, adding relief and muscle. To do this, you need to compose the correct diet, which 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 designate the relief of your body.
You will need to eat 5-6 times a day, but in small portions. All fried, smoked, salty, trans fat, potato or chip, pasta, fast food, beer dishes are eliminated from the menu. But grains, green beans, asparagus, lean, steamed or boiled meat, vegetables, and plenty of water are welcome to maintain water balance. The protein content in the body should not be less than 200g 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 framework, 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 of food, but the adjustment of the diet, which will change the processes in the body and direct them towards the breakdown of body fat.
What should be an effective diet for a woman:
- Exclusion from the diet of fast carbohydrates: muffins, sweets, sugar.
- Meals are divided into 4-5 meals per day.
- It is forbidden to eat at night.
- 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 to the diet program, you can simply exclude the most harmful foods for your body from the diet, increasing the amount of fat and unprocessed substances. These include:
- fried meat;
- any baked goods, biscuits;
- smoked meats;
- lard;
- margarine;
- alcohol;
- mayonnaise or ketchup;
- sugar;
- bread, whether or not made of rye;
- carbonated drinks.
These foods should be replaced with lighter foods that contain carbohydrates, vegetable fats, fiber and proteins:
- lean meat;
- light soups;
- natural yogurt;
- carrots, beets, cabbage, cucumbers, tomatoes;
- legumes
- dried fruit;
- nuts;
- dill, parsley, celery;
- lemon, orange, grapefruit, pineapple, apple;
- buckwheat;
- kefir up to 1% fat;
- bran crunchy bread.
An effective home weight loss diet
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 every person. 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 nutrition system or treat your personal diet. Here are some simple ways to lose weight at home.
Weekly Homemade Weight Loss Diet
Losing about 6-8 kg in a week is quite possible. This option is particularly 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 concern you, be prepared for a limited diet and, in some days, even a total refusal of food. How does the weekly diet go by day:
- 1 - drink only mineral water, food is prohibited.
- 2 - you can drink a liter of milk for the whole day, an apple is allowed in the evening.
- 3 - again just water.
- 4 - fresh vegetable salad with sunflower or olive oil, unsweetened tea or water.
- 5 - again just a liter of milk and an apple.
- 6 - start the trip: one 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 is light weight loss diets at home - mono-diets, which by their name mean the consumption of only one or two foods for a certain period. There are banana, apple, chocolate, rice, cabbage, but the most popular diets are kefir and buckwheat.
The main rules of monodiets are:
- Refrain from eating anything other than the main food.
- It is recommended to stop intensive training in the gym, because the body will not have time to recover and may weaken.
- Contraindicated in pregnant and lactating women, people suffering from problems with the gastrointestinal tract.
- The product indicated in the menu of the day must be divided into 5 meals.
The mono buckwheat diet will help you lose 7 kg in one week. The diet will consist of only one cereal, which is prepared with boiling water at night: boil 400 g of buckwheat overnight and eat during the day. You can only drink water.
Such a strict regimen starts to be difficult to tolerate after 2-3 days, so you need to tune in seriously to get 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 especially appeal to those who cannot live a day without meat. A protein diet is suitable for men who are looking to gain muscle mass, but it is important to spend time on intense workouts in the gym. It is important not to eat fried fatty meat, preferring only diet products: turkey, chicken fillet, veal, fish, rabbit.
This diet has a number of contraindications:
- liver disease;
- heart disease;
- pregnancy, lactation;
- kidney disease;
- joint diseases;
- gastrointestinal disorders;
- is not recommended for the elderly.
There is no strict mode as such, but to get the result, you need to adhere to the following rules:
- do not eat 2 hours before bedtime;
- do not drink alcohol;
- drink only non-carbonated water;
- exclude fatty, sweet and salty foods;
- increase the consumption of green vegetables;
- it is necessary to eat in small portions 5-6 times a day.
Nutrition for weight loss
The diet of a famous doctor has received positive reviews, thanks to which women successfully lose extra pounds, making their life an aspen. It is designed for 3 months. It is during this time that the body is completely rebuilt for a new diet and begins to lose weight without pain. The diet is based on the principles:
- improves digestion;
- learn to count calories correctly and not exceed their norm;
- do not starve;
- eat 5 times a day in portions not exceeding 200 g.
What an example diet should look like for a person following this diet:
- Breakfast- porridge, boiled egg, apple.
- Second breakfast- low fat cottage cheese casserole.
- Lunch- 130 g of meat and vegetable salad.
- Snack- orange / grapefruit.
- Dinner- baked zucchini, coleslaw, apple.
For 3 days
If you urgently need to lose 3-5 kg more, cheap diets at home are suitable. The shock 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 non-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 weight loss diet with fruit and vegetables
Another diet, called lazy or simple, involves the complete rejection of meat and starchy foods, replacing them with fruits and vegetables. Thanks to her, you can lose up to 3 kg per week.
Eating is only allowed when there is a strong feeling of hunger. Also, you need to 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.
Household diet rules
It is very important to consolidate the results and abandon the strict diet, because you hardly want your efforts to be wasted and those extra pounds to come back. The main thing to remember is that a return to the previous diet is contraindicated. If you want to stay lean, forget about fatty foods and get used to the fact that only light and healthy foods should always be on the table.
The harmless way out will depend on the type of diet you chose earlier, but there are some general guidelines:
- Gradually increase the amount of fruit and vegetables you eat.
- If meat, fish and poultry were prohibited during weight loss, come back to them slowly, starting at 100g per day.
- In the first 10 days, bring back fat and carbohydrates in your diet in the form of chocolate, wholemeal bread and fruit (avocado and grapes), but not more than 200 kcal.
- Join a gym, but gradually increase your intensity. The body needs time to recover from a strict diet. For starters, you can walk, cycle, do yoga, and then move on to more active types.
- Don't stop drinking lots of water. Drink at least 2 liters per day, excluding tea, herbal teas, juices, coffee and liquid soups.
- It is necessary to take multivitamin complexes that will help the body recover faster and provide it with the necessary nutrients.
- Continue to eat small meals, up to 6 times a day. 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, satisfy it with fruit or vegetables.
- The release should last at least 10 days, but not more than 2 weeks. During this time, you will be able to completely regroup with a new diet that will help keep your body slim and beautiful.