Do those who paid with the waist for their love of food deserve the most difficult tests? This approach is frowned upon! Modern nutritionists claim that the best diet to lose weight is one that can be followed comfortably, without falling for weakness, without falling on your feet in search of special foods and without obsessing over 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 clock
Clear rules, ease of use, and impressive effect - the "sloth diet" with light water is rightly one of the most popular.
It will not be possible to get confused in the conditions of this weight loss plan with all desire, the main rule is only one: 20 minutes before each meal, you need to drink 200 ml of pure still 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 sloths is 2 weeks, it is assumed that during this time you can get rid of at least 5 kg without making drastic changes to the diet.
The weight loss is due to the natural reduction of the portions: 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 rule "Do not eat after six (five, seven. . . )" Is used by many women most of their lives.
Although nutritionists doubt the advisability of such a life hack and even argue that, from a biochemical point of view, the ban on dinners should lead to weight gain, popular opinion continues to insist that a light diet simply restricting 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 and foremost. In fact, meal plans that allow large amounts of food and forbid only obvious dangers are simple and enjoyable to follow. Additionally, gourmet meal plans tend to promise serious health benefits from large amounts of non-starchy vegetables and unsaturated fats.
However, losing weight not very fast, 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 this variety of easy-to-follow light diets is by far the Mediterranean diet. It is not just about a food plan, but about the cultural heritage of the countries of the Mediterranean region, recognized by UNESCO. To eat like happy centenarians from sunny countries, you need 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 of eggs and red meat, 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 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 ensure satiety for a long time. The Nordic diet, which is based on traditional Scandinavian food, is surprisingly close to the daily menu of our country: it allows the consumption throughout the year of non-perishable vegetables such as potatoes, carrots, turnips, beets, combined with cereals 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, although not without prohibitions: the purpose of the metabolic diet is to rid the body of 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, to "reset" hormones, it is necessary to almost completely abandon carbohydrates for two months. She can find out if the metabolic diet is right for you with our quiz.
And those who are not averse to adding a bit of exotic philosophy and wisdom to their diet will surely be interested in Ayurveda; We have already told you how to easily begin to become familiar with this incredible teaching. The basis of Ayurveda is the idea of a person as 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 spirit, and not only lose weight, but radically change and improve your life.
An Easy Diet Without Overthinking: Monkey Weight Loss
If for some the facility is a wide option, for others the situation may be 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 to lose weight on a menu with only one product.
The most famous among 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 the weight loss plan, only eat the approved product that gave the diet its name, and also drink water. Of course, such serious dietary restrictions are fraught with many unpleasant consequences, which is why 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 "commercial state" and, most importantly, prepare for the well-known yo-yo effect: the lost kilograms quickly return quickly!
Easy alternation diet: changing of the guard!
For those who don't have the patience to sit not just on one product, but simply abstain from seductive junk food for a period of time, alternate diets have been invented. Remember the Mad Hatter's tea party, where guests would suddenly get up and switch places? The principle is the same, only in the role of the guests - different types of products.
The classic BUCH (protein-carbohydrate alternation) diet for 30 days is distinguished by simple rules: one day he eats only carbohydrate foods, the second combines carbohydrates and proteins, and on the third he gives preference exclusively to proteins, after what which the cycle repeats.
This eating plan is especially good if you combine weight loss with exercise, toning, and muscle building.
If friendship with sports isn't a priority, and consistently ranking foods into carbohydrates and protein doesn't seem like such an easy task, pay attention to the Six Petals Play Diet - it lasts for 6 days and is essentially a chain of mono diets. To lose at least three kilos in the "Six Petals", cut out of paper. . . chamomile. One day: one petal and one product allowed! Sign: "Fish", "Vegetable", "Chicken", "Grain", "Curd", "Fruit", and cut them when "you pass the mission".
And, of course, cheating can turn any diet into a light diet - a special approach to weight loss that legalizes "planned breakdowns. "When you cheat you stick to a strict diet six days a week, and on the seventh you go into the getaway, allowing yourself all that "forbidden", which you dreamed of, eating Bonn soup from Monday to Saturday. Although nutritionists frown on cheating as a form of eating disorder, the method has ardent fans who argue that cheating avoids the hated plateau stage (stopping weight loss even with a meager menu) and losing weight quickly and easily.
Easy to prepare diet: trust and lose weight
We called in a plumber to adjust the faucet and asked the florist to pick up a bouquet, so why not entrust your weight loss menu to specially trained people? A light diet is one in which most of the weight loss is limited to the role of diner, and it is not necessary to hire a cook.
For those who dream of achieving a dream figure, but are not prepared to face their diet personally, "box diets" have been invented.
Ready-made diet meals can complement a regular diet, such as diet shakes, an "enhanced" protein, vitamin, and fiber blend with the added flavor of dessert or chicken soup. Such cocktails are supposed to saturate and provide all the nutrients necessary for the body to function for a long time, automatically reducing the amount of food eaten and at least partially solving the problem of finding and preparing foods that 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 an optimal ratio. Scientists are optimistic that such powders, which completely replace any food, will solve the problems of hunger in lagging countries and generally lead humanity to a new level of freedom from the captivating melted chocolate and the stupefying aroma of bread. Freshly baked.
Fortunately, the future has not fully arrived yet, those who are losing weight can still rely on a ready-to-go traditional diet menu. The "boxed diets", which are breakfasts, lunches, dinners and snacks with a balanced and caloric composition, are offered today by specialized medical or food companies, as well as recognized 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 daily delivery of the dishes. fresher and healthier prepared by world-class chefs.
9 simple ways to make any diet easy
Goodbye Lemonade Joe
The American Dietetic Association cautions that daily consumption of sodas and juices increases the chances of gaining weight by 65%. At the same time, the "diet" label on the drink is a marketing gimmick and does not mean that it has been blessed by nutritionists. Furthermore, the sugar substitutes used in diet sodas whet the appetite and cause overeating, even due to the fact that they "deafen" 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 do anything easy, and diet is no exception. Eat for hours: A clear daily routine is just 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 time of night rest). But not eating after six, as you already know, is only worth it for those lucky enough to fall asleep before ten at night.
Pick grapefruit
Many people are familiar with the grapefruit diet, but to benefit from bright citrus, you don't have to eat it predominantly.
Add half a grapefruit to two to 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 sweet cravings, and it's also good because it harmonizes with just about any dish - you can add slices to a vegetable salad, serve with meat and poultry, or just eat it as a juicy dessert.
Look for food around the bush
Literally! Research on shopping behavior has led large supermarket chains to place foods loaded with trans fats, sugar, salt and additives in the center of the aisle. This food is attractive because it promises quick satiety and satisfaction. However, it is addictive, excessive, 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, inconspicuous corners, and what's around the perimeter of the store. Also, don't forget your shopping list and a simple rule of thumb for eating something before you go to the store: hunger forces you to make spontaneous purchases. By the way, with the refrigerator, the approach with the correct arrangement of food also works: to facilitate the diet, organize the storage of food so that the first thing that is observed is fresh vegetables or fruits. For best effect, they can be prepared by peeling and portioning.
Mercilessly freeze
Lack of time to cook is a common reason for failure of plans to improve the menu: After work, it becomes easier to cook meatballs or make sandwiches rather than to do magic in a saucepan, causing the stomach to rumble. Freeze Homemade Semi-Finished Products or Prepared Meals - Modern sealed bags or containers will allow you to control portion size and avoid contact with other foods and possible "contamination" from foreign odors. And keep in the freezer not patties and pizza, but veggies and shrimp. New York nutritionist Ellie Krieger recalls that frozen shrimp are fresh because they are soaked in "permafrost" immediately after being caught, and fresh shrimp still need to be eaten. to counter.
Attention, cleanliness!
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 the mouth or brushing the teeth is a simple sign that the body understands quite clearly: we have finished eating! It really helps to curb 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 puzzles you, because completely different habits have been learned since childhood, and the salad is Olivier, not lettuce sprinkled with lemon? Be smarter: make gravy with veggies! This ubiquitous Mexican additive is not only made from the classic boiled tomato recipe. The "raw" pico de gallo sauce is prepared from fresh vegetables, and you can put there even cucumbers, even radishes, although bell peppers, the main thing is to finely chop everything and add the chili. This sauce will last a couple of days in the refrigerator in a tightly sealed container; can be served with dishes of soup, meat, eggs. Banal salsa and potatoes are tastier and healthier!
Brown is the new black
A simple rule of thumb: the more brown a grain or cereal product looks, the more healthy fiber it contains. Fiber passes through the digestive tract in transit, saturating, but not assimilating; It 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, take the second without hesitation. Brown rice, whole wheat spaghetti, grayish brown spelled flour - all experienced minimal industrial "upgrade" and retained valuable grain husks, unlike their white counterparts, in which, after "upgrade", the plant was left alone with empty calories and a high glycemic index. .
However, it is more difficult with bread: it is often given a "healthy" brown color by special premixes, and no natural bran, and high-purity wheat flour takes up 90% of the composition. To do? Do not be fooled by appearance, carefully read the composition, and in general, if possible, do not lean on bakery products.
Lie down in any incomprehensible situation.
Lack of sleep is a scourge of modern man and one of the most common underlying reasons for the appearance of extra pounds. A trained eye can easily distinguish a night owl: due to excess cortisol, the stress hormone, a fatty "lifeline" forms on the waistline. Additionally, regular sleep deprivation triggers the release of ghrelin, the "emergency" hormone that makes us crave starchy, fatty, and sugary foods. Ghrelin is sure that we are in trouble and need a surge of emergency forces, he does not know that we spend the night worrying about a virtual garden. Avoid your brain and nervous system: close the "information valve" at the end of the afternoon, whatever the cost. You can't watch the whole series, you can't redo all the work, but decidedly turning off the Internet and breathing fresh air, bathing with lavender or reading a good (paper! ) Book for half an hour still did not stop anyone from falling. sweetly asleep. Light diet - the diet of a rested person!
By the way, scientists have found that those who go for a run and the gym in the morning rather than at night sleep better and benefit more from rest.