There are many ways to make your figure slim, but one of the most popular is food restriction. There are many different dietary regimes that help you get rid of extra pounds, adjust your figure and, at the same time, continue to lead your normal lifestyle. That simple diets to lose 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 the other diet for you, you need to prepare yourself mentally for the fact that you will have to limit yourself to food. For some, this may seem simple, but in fact, cutting calories or giving up your favorite foods can even cause 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 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 your figure more attractive by adding relief and muscle. For that, 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 you can designate the relief of your body.
You will have to eat 5-6 times a day, but in small portions. All fried, smoked, salted, trans fats, potatoes or chips, pasta, fast food, beer are excluded from the menu. But cereals, green beans, asparagus, lean meats, steamed or boiled, 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 vegetables and soy products.
Effective diet for women
As for women, they are more likely to follow their emotions when choosing a specific diet. You cannot put yourself in a rigid structure, otherwise you can damage your body, which is already in constant 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 alter the body's processes and direct them towards the breakdown of body fat.
What should be an effective diet for a woman:
- Exclusion from the fast carbohydrate diet: muffins, sweets, sugar.
- Meals are divided into 4-5 meals a day.
- Eating at night is prohibited.
- 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 don't want to choose a particular diet and stick to the diet plan, you can simply exclude the foods most harmful to the body from the diet, increasing the amount of fat and unprocessed substances. These include:
- fried meat;
- any baked goods, cookies;
- smoked meats;
- lard; margarine
- ; alcohol
- ;
- mayonnaise or ketchup; sugar
- ;
- bread, even rye;
- carbonated drinks.
These foods should be replaced with less heavy foods that contain carbohydrates, vegetable fats, fibers and proteins:
- lean meat;
- light soups;
- plain yogurt;
- carrot, beet, cabbage, cucumber, tomato;
- legumes
- nuts;
- nuts;
- dill, parsley, celery;
- lemon, orange, grapefruit, pineapple, apple; buckwheat;
- kefir with up to 1% fat;
- Crispy bran bread.
An effective diet to lose weight at home
There are many diets that will help you lose weight and adjust your figure as you wish, but not all are suitable for everyone. The choice of diet must be very careful, taking into account individual needs. It is best to contact an expert who will recommend a specific nutritional system or make your personal diet. Here are some easy ways to lose weight at home.
Weekly homemade diet to lose weight
Losing about 6 to 8 kg a week is quite realistic. This option is especially suitable for those who are going on vacation and want to display 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, prepare yourself for a limited diet and, in a few days, even a total refusal of food. How is the weekly diet per day:
- 1 - drink only mineral water, food is prohibited.
- 2 - you can drink a liter of milk all day, an apple is allowed at night.
- 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 - the departure starts: an egg for breakfast, 100 g of cooked meat for lunch, fruit for dinner.
- 7 - cottage cheese with tea for breakfast, vegetable soup and cooked meat for lunch, baked potatoes and 100 g of fish in the evening.
Diet for rapid weight loss at home
Another way to lose weight is light diets to lose weight at home - mono-diets, which mean by their name the consumption of only one or two foods for a certain period. There are bananas, apples, chocolate, rice, cabbage, but the most popular are kefir and buckwheat diets.
The main rules of mono-diets are:
- Refraining from eating anything other than the main food.
- It is advisable to stop intensive training at the gym, as the body will not have time to recover and may weaken.
- Contraindicated in pregnant women and during breastfeeding, people with problems in the gastrointestinal tract.
- The product indicated on the menu of the day should be divided into 5 meals.
The mono buckwheat diet will help you lose 7 kg in a week. The diet will consist of just one cereal, which is prepared with boiling water overnight: boil 400 g of buckwheat overnight and eat during the day. You can only drink water.
This strict regime starts to be difficult to tolerate after 2 to 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 have a special appeal for those who cannot live a day without meat. A protein diet is suitable for men looking to gain muscle mass, but it is important to devote time to intense training at the gym. It is important not to eat fatty fried meats, giving preference only to dietary products: turkey, chicken fillet, veal, fish, rabbit meat.
This diet has a number of contraindications:
- liver pathology;
- heart disease;
- pregnancy, breastfeeding;
- kidney disease;
- diseases of the joints; gastrointestinal diseases;
- is not recommended for the elderly.
There is no strict way as such, but to get the result, you must follow the rules:
- do not eat 2 hours before bedtime;
- don't drink alcohol;
- drink only still water;
- excludes fatty, sweet and salty foods;
- increases the consumption of green vegetables;
- you need to eat in small portions 5-6 times a day.
Nutrition for weight loss
The diet of a famous doctor received positive reviews, thanks to which women successfully lose extra pounds, making their waist a poplar. It is designed for 3 months. Only during that time, the body is completely rebuilt for a new diet and painlessly begins to lose weight. The diet is based on the principles:
- improves digestion;
- learn to count calories correctly and not to exceed the standard;
- don't starve yourself;
- eat 5 times a day in portions of a maximum of 200 g.
What an example diet should look like for a person choosing 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- roasted zucchini, coleslaw, apple.
For 3 days
If you need to lose the extra 3-5 kg urgently, cheap homemade diets are adequate. 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 only consume still 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 will it be possible to eat 100 grams of buckwheat, a light vegetable salad.
Simple diet for weight loss with fruits and vegetables
Another diet, called lazy or simple, involves a complete rejection of meat and starchy foods, replacing them with fruits and vegetables. Thanks to it, you can lose up to 3 kg a week.
Eating is allowed only when there is a strong feeling of hunger. In addition, 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 provide fasting 1-2 times a week for prevention.
Rules of the domestic diet
It is very important to consolidate the results and abandon the strict diet, as you hardly want your efforts to be wasted and the extra pounds to come back. The main thing to remember is that returning to the previous diet is contraindicated. If you want to get thin, forget about fatty foods and get used to the fact that only light, healthy foods should always be on the table.
The harmless output 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 are banned during weight loss, slowly consume them again, starting with 100 g per day.
- In the first 10 days, bring fats and carbohydrates in the form of chocolate, whole grain breads and fruits (avocado and grapes) to your diet, but no more than 200 kcal.
- Sign up for a gym, but gradually increase your intensity. The body needs time to recover from a strict diet. To start, you can go hiking, cycling, yoga and then move on to the more active types.
- Don't stop drinking too much water. Drink at least 2 liters a day, excluding tea, herbal teas, juice, coffee and liquid soups.
- It is necessary to take multivitamin complexes that will help the body to recover more quickly and provide the necessary nutrients.
- Continue eating small meals, up to 6 times a day. Just satisfy your hunger when necessary, 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 fruits or vegetables.
- The output should last at least 10 days, but not more than 2 weeks. During that time, you will be able to completely reorganize yourself for a new diet that will help you keep your body slim and beautiful.