Do those who have paid dearly for their love of food deserve the toughest trials? This approach is obsolete! Modern nutritionists claim that the best diet for weight loss is one that you can eat comfortably, without falling from weakness, without being knocked over for special foods, and without spending time calculating calories and percentages. We offer you a selection of the easiest diets for all tastes!
An easy diet for the lazy: a bottle and a watch
Clear rules, ease of use and an impressive effect - the "light water diet for the lazy" is rightly one of the most popular.
It will not be possible to get confused under the conditions of this weight loss plan with all the desire, the main rule is only one - 20 minutes before each meal you need to drink 200 ml of still non-carbonated water. On the contrary, it is not recommended to drink during a meal and for two hours after it.
The duration of a light diet for lazy people is 2 weeks, it is assumed that during this time you can get rid of at least 5 kg without making drastic changes in the diet.
Weight loss is due to natural portion reduction: you eat less because your stomach is already full.
Another common light diet, which does not require intervention in the diet, can last without restriction of duration - the "do not eat after six (five, seven. )" Rule is used by many women for most of their time. life.
Although nutritionists doubt the advisability of such a life trick and even argue that from a biochemical point of view, the ban on evening meals should lead to weight gain, popular opinion continues to assert. that a light diet, simply limiting food after a while, is a simple and effective way to stay in shape.
Easy Gourmet Diet: traveling on a plate
Many of us reasonably believe that a light diet should be varied first. Indeed, diets that allow large amounts of food and only prohibit obvious dangers are simple and enjoyable to follow. Plus, gourmet meal plans tend to promise serious health benefits from high amounts of non-starchy vegetables and unsaturated fats.
Lose weight on them, however, not very quickly, but stable and for a long time - since light diets, as a rule, can be used as permanent eating styles.
By far the most popular of these easy-to-follow, light diet varieties is the Mediterranean diet. It is not just a meal plan, but the cultural heritage of countries in the Mediterranean region, recognized by UNESCO. To eat like the happy centenarians of sunny countries, you have to compose a menu of fresh vegetables and whole grains, choose sea fish as the main source of animal protein (5-6 servings per week), and among eggs and meat. red, on the contrary, if possible abstain. 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, check out two more interesting light diets. The Chinese diet is based on the use of plant foods combined with slow carbohydrates and liquids - traditional Chinese dishes, which are rice or noodles in broth, not only digest well, but also ensure satiety for a long time. The Nordic diet, based on traditional Scandinavian cuisine, is surprisingly close to the daily menu in our country: it allows the consumption of long-life vegetables such as potatoes, carrots, turnips, beets, combined with cereals all year round. and seasonal plants. , as well as fish and meat. . . .
Another light gourmet diet is the Diane Kress Metabolic Diet. It is characterized by a very diverse menu, but not devoid of prohibitions: the goal of the metabolic diet is to rid the body of the consequences of carbohydrate abuse. The abundance of "empty calories" on the menu of the modern city dweller leads to disruption of the work of insulin receptors. According to Diane Kress, to "reset" hormones, you have to give up carbohydrates almost completely for two months. You can find out if the metabolic diet is right for you with our test.
And those who don't hesitate to add a little exotic philosophy and wisdom to their diet will definitely be interested in Ayurveda - we have already told you how to start an easy acquaintance 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 the harmony of fire, air, earth and water for your body and mind, and not only lose weight, but radically change and improve your life.
An easy diet without thinking too much about it: mono weight loss
While for some, ease is a wide 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 the possible side effects, will call it an easy diet for losing weight on a menu with one product.
The most famous among mono diets can be considered buckwheat diet, kefir diet and oat diet. Each of them promises an enviable "plumb line" - 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 the name, and you also drink water. Of course, such severe dietary restrictions have many unpleasant consequences, so it is easier to practice mono-diets in the form of fasting days (1-3 days).
The most persistent can prolong the "pleasure", but it is strictly forbidden to eat only buckwheat, kefir or oatmeal for more than a week, otherwise physiological and psychological failures are practically guaranteed.
In any case, don't forget to consult your doctor before deciding on such drastic measures to get back to the "marketable state", and, most importantly, be prepared for the well-known yo-yo effect - the pounds fast. lost come back quickly!
Easy alternation scheme: changing of the guard!
For those who do not have the patience to sit down not on just one product, but even to simply abstain from alluring junk food for a while, alternation diets have been invented. Remember the Mad Hatter's tea party, where guests suddenly jumped up and changed places? The principle is the same, only in the role of guests - different types of products.
The classic BUCH diet (protein-carbohydrate alternation) for 30 days is distinguished by simple rules: one day you eat only carbohydrate foods, the second you combine carbohydrates and proteins, and the third you favor exclusively protein, after whichthe cycle repeats.
This meal plan is especially good if you combine weight loss with exercise, tone, and muscle building.
If friendship with sports isn't a priority, and constantly sorting through food into carbs and protein doesn't seem like such an easy task, watch out for the Six Petals Play Diet - it lasts 6 days and is basically a chain ofmono regimes. In order to lose at least three kilos on the "Six Petals", cut out of paper. . . chamomile. One day - a petal and an authorized product! Sign them: "Fish", "Vegetable", "Chicken", "Cereal", "Curd", "Fruit" and tear it off when you "pass the quest".
And, of course, cheating can turn any diet into a light diet: a special approach to weight loss that legalizes "planned outages. "When we practice cheating, we stick to a strict diet six days a week, and the seventh we enter the escape, allowing ourselves all this "forbidden", which we dreamed of so much, to eat soupfrom Bonn from Monday to Saturday. Although cheating is frowned upon by nutritionists as a form of eating disorder, the method has strong fans who argue that cheating avoids the hated stage of the plateau (stopping weight loss even with a lean menu) and losing weight. weight quickly and easily.
Easy Diet Ready: Confidence And Lose Weight
We call in a plumber to adjust the tap and we ask the florist to come and get a bouquet, so why not entrust your slimming menu to specially trained people? A light diet is one in which the greatest weight loss is limited to the role of eater, and there is no need to hire a cook.
For those who dream of having a dream figure, but are not ready to take care of their diet personally, "boxed diets" have been invented.
Ready-to-eat healthy meals can complement a regular diet, such as diet shakes, a blend of protein, vitamins and fiber "boosted" with the added flavor of dessert or chicken soup. Such cocktails are believed to saturate and provide all the nutrients necessary for the body to function for a long time, automatically reducing the amount of food ingested and at least partially solving the problem of finding and preparing foods that will contribute to weight loss.
By the way, experiments are already being carried out with a special powder, in which absolutely all the nutrients necessary for vital activity are presented in optimal proportions. Scientists are optimistic that such powders, completely replacing any food, will solve the problems of hunger in the lagging countries and generally allow mankind to free themselves from the captivating melting chocolate and the astounding aroma of bread. freshly baked.
Fortunately, the future has not quite come yet, those who lose weight can still count on a traditional diet menu all ready. "Diets in a box", which are breakfasts, lunches, dinners and snacks with balanced composition and calories, are now offered by specialized medical or food companies, as well as by renowned nutritionists. The increase in the cost of such "food rations" is quite serious, as is the form of release: you can choose both inexpensive "chests" filled with powdered and freeze-dried dishes with an impressive shelf life, and thedaily delivery of the freshest and healthiest dishes prepared by world-class chefs.
9 easy ways to make any diet easy
Bye Bye Lemonade Joe
The American Dietetic Association warns that consuming soda and juice daily increases your chances of gaining excess weight by 65%. At the same time, the "diet" label on the drink is a marketing gimmick and doesn't mean it has been blessed by nutritionists. In addition, the sugar substitutes used in diet sodas whet the appetite and cause overeating, in particular because they "deaf" the taste buds. If it is psychologically difficult for you to suddenly switch from sugary drinks to "empty" water, add slices of cucumber, lemon or orange, mint and tarragon to your usual bottle.
Eat as usual
Full instructions are an easy way to make everything easy, and the diet is no exception. Eat on time: A clear daily routine is as good for adults as it is for kindergarten children. Scientists are sure that 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 the time ofnight rest). But not eating after six o'clock, as you already know, is only valid for the lucky ones who fall asleep no later than ten o'clock in the evening.
Catch the grapefruit
Many people are familiar with the grapefruit diet, but to benefit from bright citrus fruits, it is not necessary to eat a majority of them at all.
Add half a grapefruit to two or three meals a day for a dose of naringinin, a valuable fat-burning substance that normalizes the production of insulin, the hunger hormone. Grapefruit helps cope with cravings for sweets, and it's also good because it goes well with almost any dish - you can add slices to a vegetable salad, serve with meat and poultry, or simplyeat as a juicy dessert.
Foraging for food around the bush
Literally! Research into buying behavior has prompted large grocery chains to place foods loaded with trans fats, sugar, salt and additives in the center of the lobby. This food is appealing because it promises quick satiety and satisfaction. However, it is addictive, overeating and expensive. Don't rush to the shelves in the line of sight - you risk filling the basket with what you will soon regret. Explore remote shelves, inconspicuous nooks and crannies, and what's around the perimeter of the store. Also, don't forget the shopping list and a simple rule of thumb to grab a bite to eat before going to the store - hunger forces you to make spontaneous purchases. By the way, with the refrigerator, focusing with the correct arrangement of food also works - to facilitate the diet, organize the storage of food so that the first thing to look at is fresh vegetables or fruit. For the best effect, they can be prepared by peeling them and sorted into portions.
Freeze mercilessly
Lack of time to cook is a common reason for failed menu improvement plans: after work, it turns out to be easier to cook dumplings or make sandwiches instead of doing magic on it. a saucepan, making your stomach growl. 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" from foreign odors. And keep in the freezer not pies and pizzas, but vegetables and shrimp - New York nutritionist Ellie Krieger recalls that frozen shrimp are fresh, because they are submerged in "permafrost" immediately after capture, andfresh have yet to be collected. to counter.
Attention, cleaning!
American Dietetic Association spokesperson Don Jackson Blatner says brushing teeth is a simple and underrated tip that people who want to lose weight should use more often to make their diet easier. "Rinsing your mouth or brushing your teeth is a simple sign that the body understands well enough: we have finished eating! "It really helps stop the urge to chew - both physiologically and psychologically, "the specialist is sure.
Move to the rhythm of salsa
Does the recommendation to add more vegetables to the diet baffle you, because completely different habits were learned from childhood, and the salad is Olivier, not lettuce sprinkled with lemon? Have fun: make salsa with vegetables! This ubiquitous Mexican additive isn't just made from the classic boiled tomato recipe. Pico de gallo "raw" salsa is made from fresh vegetables, and you can put even cucumbers, even radishes, even peppers in it, the main thing is to chop everything finely and add chili. This salsa will last a few days in the refrigerator in a tightly closed container; it can be served with soup, meat, egg dishes. Salsa and mundane potatoes are tastier and healthier!
Brown is the new black
A simple rule of thumb: The browner a grain or grain product looks, the more healthy fiber it contains. The fibers pass through the digestive tract in transit, saturating, but not assimilated; serves as a "brush" for the digestive tract and a breeding ground for beneficial bacteria in the gut. If you see two varieties of a product: white and brown, enter the second without hesitation. Brown rice, brown spaghetti, greyish-brown spelled flour - they have all undergone minimal industrial "upgrading" and retained valuable grain shells, unlike their white counterparts, in which after "upgrading" the planthad only empty calories and a high glycemic index.
However, it is more difficult with bread - often a "healthy" brown color is given to it by special premixes, and not at all natural bran, and high purity wheat flour takes 90% of the composition. What to do? Do not be fooled by the appearance, carefully read the composition and, in general, if possible, do not rely on baked goods.
Go to bed in any incomprehensible situation.
Lack of sleep is a bane of modern man and one of the most common implicit reasons for the appearance of extra pounds. A trained eye can easily distinguish a night owl: due to the excess of the stress hormone cortisol, a fatty "lifeline" builds up on its waist. Plus, regular sleep deprivation triggers the release of ghrelin, the "emergency" hormone that makes us crave foods high in starches and fatty sugars. Ghrelin is sure we are in trouble and need an emergency jump start, he doesn't know we've spent the night worrying about a virtual vegetable patch. Save your brain and nervous system - turn off the "information valve" in the late afternoon, no matter the cost. Not all series can be watched, all the work can not be redone, but decisively shut down the Internet and breathe fresh air, take a lavender bath or read a good (paper! ) Book for half a year-time still hasn't stopped anyone from falling asleep quietly. Light diet - the diet of a rested person!
By the way, scientists have found that those who go for a run and go to the gym in the morning, and not in the evening, sleep better and benefit more from the rest.