There are many ways to make your figure slim, but one of the most popular is through dietary restriction. There are many different diets that help you get rid of extra pounds, adjust your figure 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 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 yourself for the fact that you will have to limit yourself in food. To some, it may seem simple, but in fact, cutting back on calories or giving up your favorite foods even causes stress. It is therefore 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 nutrition;
- Consume an adequate amount of water per day.
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 muscles. To do this, you need to compose the right 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, potatoes or 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 water balance. The protein content of 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 from 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, candies, sugar.
- Meals are divided into 4 to 5 meals per day.
- Eating at night is prohibited.
- It is also not recommended to exclude physical activity during the period of weight loss.
- Drink a glass of water every 2 hours.
Diet products for weight loss at home
If you don't want to choose a certain diet and limit yourself to your diet, you can simply exclude the foods that are most harmful to your body from the diet, which increases the amount of fat and unprocessed substances. These include:
- fried meat;
- all baked goods, cookies;
- smoked meats;
- lard; margarine
- ;
- alcohol;
- mayonnaise or ketchup;
- sugar;
- bread, even rye;
- carbonated drinks.
These foods should be replaced by less heavy foods containing carbohydrates, vegetable fats, fiber and protein:
- lean meat;
- light soups; plain yogurt
- ;
- carrots, beets, cabbage, cucumbers, tomatoes;
- legumes
- dried fruits;
- nuts;
- dill, parsley, celery;
- lemon, orange, grapefruit, pineapple, apple;
- buckwheat;
- kefir up to 1% fat;
- crispy bran bread.
An Effective Home Weight Loss Diet
There are many diets that will help you lose weight and adjust your figure to your liking, but not all are suitable for everyone. The choice of a diet should be very careful, taking into account individual needs. It is best to contact a specialist who will recommend a specific nutritional system or compose your personal diet. Here are some easy ways to lose weight at home.
Homemade Weight Loss Weekly Diet
Losing around 6-8 kg per week is quite realistic. 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, be prepared for a limited diet, and on some days even a complete refusal of food. How does the weekly daytime diet work?
- 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 only water.
- 4 - salad of fresh vegetables in sunflower or olive oil, tea without sugar or water.
- 5 - again only a liter of milk and an apple.
- 6 - the outing 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 is through light weight loss diets at home - mono diets, which by name mean eating just one or two foods for a period of time. There are bananas, apples, chocolate, rice, cabbage, but the most popular diets are kefir and buckwheat.
The main rules for single regimes are:
- Refrain from eating anything other than the main food.
- It is advisable to stop intensive training in the gym, as the body will not have time to recover and may weaken.
- Contraindicated in pregnant women and during breast-feeding, people with gastrointestinal problems.
- The product indicated in the daily menu must be divided into 5 meals.
Buckwheat Mono Diet will help you lose 7 kg in a week. The diet will consist of a single cereal, which is brewed with boiling water at night: boil 400 g of buckwheat overnight and eat during the day. You can only drink water.
Such a strict diet starts to be hard to tolerate after 2-3 days, so you have to get serious about it to get results.
The kefir diet lasts for 3 days and only allows you to consume 2 liters of low fat kefir per day.
Protein diet
This way of losing weight will be especially appealing to those who cannot live a meatless day. A protein diet is suitable for men looking to gain muscle mass, but it is important to devote time to intense training in the gym. It is important not to eat fried fatty meat, giving preference only to diet products: turkey, chicken fillet, veal, fish, rabbit.
This diet has a number of contraindications:
- hepatic pathology;
- heart disease;
- pregnancy, lactation;
- kidney disease;
- joint diseases;
- gastrointestinal complaints;
- is not recommended for the elderly.
There is no strict mode as such, but to get the result you have to follow 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;
- you should eat in portions 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, making their waistline an aspen. It is designed for 3 months. Just during this time, the body is completely rebuilt on a new diet and painlessly begins to lose weight. The scheme is based on the principles:
- improves digestion;
- learn to count calories correctly and not to 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 someone who chooses this diet:
- Breakfast- porridge, boiled egg, apple.
- Second breakfast- casserole of low-fat cottage cheese.
- Lunch- 130 g of salad with meat and vegetables.
- Snack- orange / grapefruit.
- Dinner- baked zucchini, coleslaw, apple.
For 3 days
If you have an urgent need to lose an additional 3-5 kg, then inexpensive 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 consume only 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 displayed). Only on the fourth day it will be possible to eat 100 grams of buckwheat, a light vegetable salad.
Simple weight loss diet with fruits and vegetables
Another diet, called lazy or simple, involves a complete rejection of meat and starches, 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 per day. It is allowed to observe this diet for a maximum of 7 days, after which it is imperative to hold fasting days 1-2 times a week for prevention.
Home diet rules
It is very important to consolidate results and quit 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 returning to the previous diet is contraindicated. If you want to stay slim, skip fatty foods and get used to the fact that only light, healthy foods should always be on the table.
The safe solution will depend on the type of diet chosen previously, but there are some general guidelines:
- Gradually increase the amount of vegetables and fruits you eat.
- If meat, fish and poultry were banned during weight loss, return to it slowly, starting at 100g per day.
- In the first 10 days, reduce fats 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 gradually increase your intensity. The body needs time to recover from a strict diet. For starters, you can do walking, biking, 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 to recover faster and provide it with the necessary nutrients.
- Continue to eat small meals, up to 6 times a day. Just meet 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, satiate it with fruits or vegetables.
- The outing must last at least 10 days, but no more than 2 weeks. During this time, you will be able to completely reorganize yourself to adopt a new diet that will help you keep your body slim and beautiful.