Whoever paid for their love of food with their lives deserves the most difficult tests? This approach is deprecated! Modern nutritionists claim that the best diet for weight loss is the one that you can follow comfortably, without falling out of weakness, without being thrown down in search of special foods and without fixing yourself in the calculation of 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 impressive effect: the "diet for the lazy" light water is rightfully one of the most popular.
It will not be possible to get confused in the conditions of this weight loss plan with all the desire, the main rule is only one - 20 minutes before each meal, it is necessary to drink 200 ml of still non-carbonated water. On the contrary, it is not recommended to drink during a meal and for the next two hours.
The duration of a light diet for the lazy is 2 weeks, it is assumed that during this period it is possible to get rid of at least 5 kg without making drastic changes to the diet.
The weight loss is due to the natural reduction of portions: you eat less because the stomach is already full.
Another common light diet, which does not require dietary intervention, can last with no restrictions on how long: the rule "Do not eat after six (five, seven. . . )" Is used by many women for most of their lives.
Although nutritionists doubt the advisability of such a life trick and even argue that from the point of view of biochemistry, the ban on evening meals should cause weight gain, popular opinion continues to argue that a light diet, simply limiting food after a while, is a simple and effective way to keep fit.
Easy Gourmet Diet: Traveling on the Plate
Many of us reasonably believe that a light diet should first of all be varied. In fact, meal plans that allow for large amounts of food and ban only obvious dangers are simple and fun to follow. Additionally, gourmet meal plans tend to promise serious health benefits from high amounts of non-starchy vegetables and unsaturated fats.
Losing weight on them, however, not very quickly, but stable and for a long time - since light gourmet diets, as a rule, can be used as permanent eating styles.
The most popular of these easy-to-follow light diet varieties is by far the Mediterranean diet. It is not just a food plan, but the cultural heritage of the countries of the Mediterranean region, recognized by UNESCO. To eat like happy centenarians of sunny countries, it is necessary to form a menu of fresh vegetables and whole grains, choose sea fish as the main source of animal protein (5-6 servings per week), and eggs and red meat, on the contrary. , if possible to 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, take a look at two other interesting light diets. The Chinese diet is based on the use of plant foods combined with slow and liquid carbohydrates - traditional Chinese dishes, which are rice or noodles in broth, not only digest well, but also guarantee satiety for a long time. The Nordic diet, which is based on traditional Scandinavian cuisine, is surprisingly close to the daily menu of our country: it allows the year-round consumption of long-life vegetables such as potatoes, carrots, turnips, beets, combined with cereals and seasonal plants , as well as fish and meat. . . .
Another light gourmet diet is Diane Kress's Metabolic Diet. It is characterized by a very varied menu, although not without prohibitions: the purpose of the metabolic diet is to free the body from the consequences of carbohydrate abuse. The abundance of "empty calories" in the menu of the modern city dweller leads to disruption of the work of insulin receptors. According to Diane Kress, in order to "reset" the hormones, it is necessary to give up carbohydrates almost completely for two months. You can find out if the metabolic diet is for you with our test.
And those who are not averse to adding some exotic philosophy and wisdom to their diet will surely 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 harmony of fire, air, earth and water for your body and spirit, and not only lose weight, but radically change and improve your life.
An easy diet without too many worries: mono slimming
While for some ease is a wide choice, for others the situation may be just 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 diet for losing weight on a one-product menu.
The most famous of the mono diets can be considered a buckwheat diet, a kefir diet and an oatmeal diet. Each of them promises an enviable "plumb line" - about 1 kg per day. The rules are simple: for the entire duration of your weight loss plan, you only eat the approved product that gave the diet its name, and also drink water. Of course, such severe dietary restrictions are fraught with many unpleasant consequences, so mono diets are easier to practice in the format 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, do not forget to consult your doctor before deciding on such drastic measures to return to the "marketable state" and, above all, be prepared for the well-known yo-yo effect: the lost kilograms quickly return quickly!
Easy alternating diet: changing of the guard!
For those who do not have the patience to not only sit on a product, but also simply abstain from alluring junk food for any length of time, alternative diets have been invented. Remember the Mad Hatter's tea party, where guests suddenly jumped up and swapped places? The principle is the same, only in the role of the guests - different types of products.
The classic BUCH diet (protein-carbohydrate alternation) for 30 days is characterized by simple rules: one day you eat only carbohydrate foods, the second you combine carbohydrates and proteins, and the third you give preference exclusively to proteins, after which the cycle repeats.
This meal plan is especially helpful if you combine weight loss with exercise, tone, and muscle building.
If friendship with sports isn't a priority and consistently splitting food into carbohydrates and protein doesn't seem like such an easy task, pay attention to the Six Petals Play diet - it lasts 6 days and is essentially a mono diet chain. To lose at least three kilos on the "Six Petals", cut out of paper. . . chamomile. One day: a petal and a permitted product! Sign them: "Fish", "Vegetables", "Chicken", "Wheat", "Curd", "Fruit" and tear them as you "pass the mission".
And, of course, cheating can turn any diet into a light diet - a special approach to losing weight that legalizes "planned breakdowns". When you cheat, you stick to a strict diet six days a week, and on the seventh you go on the run, indulging in all that "forbidden" you dreamed of so much, eating Bonn soup from Monday to Saturday. Although cheating is frowned upon by nutritionists as a form of eating disorder, the method has avid fans who argue that cheating avoids the hated plateau stage (stopping weight loss even with a poor menu) and losing weight quickly and easily.
Easy ready diet - trust and lose weight
We call a plumber to adjust the tap and ask the florist to pick up 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 an eater and there is no need to hire a cook.
For those who dream of getting a dream figure, but are not ready to face their own diet personally, the "box diets" have been invented.
Ready-made diet meals can complement a regular diet, such as diet shakes, a "boosted" protein, vitamin and fiber blend with the added flavor of a dessert or chicken soup. Such cocktails should saturate and provide all the nutrients necessary for the body to function for a long time, automatically reducing the amount of food consumed and at least partially solving the problem of finding and preparing the food that will contribute to weight loss.
By the way, experiments with a special powder are already underway, in which absolutely all the nutrients necessary for vital activity in optimal proportion are presented. Scientists are optimistic that such powders, completely replacing any food, will solve hunger problems in lagging countries and generally take humanity to a new level of freedom from captivating dark chocolate and the amazing aroma of freshly baked bread. baked.
Fortunately, the future has not yet fully arrived, those who are losing weight can still rely on a ready-made traditional diet menu. The "canned diets", which are breakfasts, lunches, dinners and snacks with a balanced composition and calories, are now proposed by specialized medical or food companies, as well as by famous nutritionists. The increase in the cost of such "food rations" is quite serious, as is the form of release: you can choose both inexpensive "crates" filled with powdered and freeze-dried dishes with an impressive shelf life, as well as daily delivery of i fresher and healthier dishes prepared by world-class chefs.
9 easy ways to make any diet easy
Bye bye Joe lemonade
The American Dietetic Association warns that daily consumption of fizzy drinks and fruit juices 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's been blessed by nutritionists. In addition, the sugar substitutes used in diet soda stimulate appetite and cause overeating, also 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 regular bottle.
Eat as usual
Full instructions are an easy way to make everything easy, and the diet is no exception. Eating by the hour: A clear daily routine is good for both adults and kindergarten children. Scientists are sure: for 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 (excluding the time of night rest, of course). But not eating after six, as you already know, is valid only for the lucky ones who fall asleep no later than ten in the evening.
Catch the grapefruit
Many people are familiar with the grapefruit diet, but to benefit from bright citrus fruits, it is by no means necessary to eat it predominantly.
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 blends in with almost any dish - you can add slices to a vegetable salad, serve with meat and poultry, or just eat as a juicy dessert.
Look for food around the bush
Literally! Research on shopping behavior has prompted large supermarket chains to place foods laden with trans fats, sugar, salt and additives at the center of the hall. This food is attractive because it promises quick satiety and satisfaction. However, it is addictive, overeating, and expensive. Do not rush to the shelves located in the line of sight - you risk filling the cart with what you will soon regret. Explore remote shelves, discreet corners, and what's around the perimeter of the store. Also, don't forget the shopping list and a simple rule of thumb for grabbing a bite before going to the store: hunger forces you to shop spontaneously. By the way, with the refrigerator also the focus with the correct arrangement of food works: to make the diet easier, organize the storage of food so that the first thing to look at is fresh fruits or vegetables. For the best effect, they can be prepared by peeling and divided into portions.
Freeze mercilessly
Lack of time to cook is a common reason for plans to improve the menu to fail - after work, it's easier to cook dumplings or make sandwiches instead of doing magic on a saucepan, rumbling the stomach. Freeze home-made semi-finished products or ready-made meals: modern sealed bags or containers will allow you to control portion sizes and avoid contact with other foods and the possible "contamination" of foreign odors. And keep in the freezer not pies and pizza, but vegetables and shrimp - New York nutritionist Ellie Krieger remembers that frozen shrimps are fresh fresh, because they are soaked in "permafrost" right after being caught, and fresh ones have yet to take 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. "Rinsing your mouth or brushing your teeth is a simple sign that the body understands quite clearly: we're done eating! It really helps to stop the urge to chew, both physiologically and psychologically, " the specialist is sure.
Move to the rhythm of the salsa
The recommendation to add more vegetables to the diet baffles you, because completely different habits have been learned since childhood and the salad is Olivier, not lemon-sprinkled lettuce? Outdo yourself: make the sauce with vegetables! This ubiquitous Mexican additive isn't just made from the classic boiled tomato recipe. The "raw" pico de gallo sauce is prepared with fresh vegetables and you can also put cucumbers, even radishes, even peppers, the important thing is to chop everything finely and add chilli. This sauce will last a couple of days in the refrigerator in a tightly closed container; it can be served with soups, meat, egg dishes. Trivial sauce and potatoes are tastier and healthier!
Brown is the new black
A simple rule of thumb: the browner a cereal or grain product appears, the more healthy fiber it contains. The fiber passes through the digestive tract in transit, saturating itself, but not assimilated; acts as a "brush" for the digestive tract and breeding ground for beneficial bacteria in the gut. If you see two varieties of one product - white and brown, take the second without hesitation. Brown rice, brown spaghetti, greyish brown spelled flour - all have undergone minimal industrial "improvement" and have retained valuable wheat shells, 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 more difficult with bread: often a "healthy" brown color is given to it by special premixes and not at all natural bran, and the high purity wheat flour takes 90% of the composition. What to do? Do not be fooled by the appearance, read the composition carefully and in general, if possible, do not lean on baked goods.
Go to bed in any incomprehensible situation.
Lack of sleep is a plague 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 "lifesaver" fat accumulates on his waist. In addition, regular sleep deprivation triggers the release of ghrelin, the "emergency" hormone that makes us crave starchy and sugary foods. Ghrelin is sure we are in trouble and need a wave of emergency force, he doesn't know we spent the night worrying about a virtual garden. He spares the brain and the nervous system: he closes the "information valve" in the late afternoon, at any cost. The whole series cannot be watched, all the work cannot be redone, but definitely turning off the internet and breathing fresh air, taking a lavender bath or reading a good (paper! ) Book for half an hour has not yet stopped anyone from falling asleep softly. Light diet: the diet of a rested person!
By the way, scientists have found that those who go for a run and to the gym in the morning, and not in the evening, sleep better and get more benefits from rest.