There are many ways to make your figure slim, but one of the most popular is food restriction. There are many different dietary regimens that help you get rid of extra pounds, adjust your silhouette 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, this may seem simple, but in fact, reducing calories or giving up your favorite foods even lead to stress. So it is important to prepare for a 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;
- Consuming 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 his figure more attractive, by adding relief and muscles. To do this, you need to compose the correct diet, which will not only promote weight loss, but will also provide the required 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 have to eat 5-6 times a day, but in small portions. All fried, smoked, salty foods, trans fats, potatoes or chips, pasta, fast food, beer are deleted from the menu. But cereals, green beans, asparagus, lean meat, steamed or boiled, vegetables and a lot of water are welcomed to maintain water balance. Protein content in the body should not be less than 200 g daily, 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 undergoing 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 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, 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 period of weight loss.
- Drink a glass of water every 2 hours.
Diet products for weight loss at home
If you do not want to choose a certain diet and limit yourself on the diet plan, then you can simply exclude from the diet the foods that are most harmful to your body, increasing the amount of fat and non-processed 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, fiber and proteins:
- lean meat;
- light soups;
- natural yoghurt;
- carrots, beets, cabbage, cucumbers, tomatoes;
- legumes
- dried fruits;
- nuts;
- dill, parsley, celery;
- lemon, orange, grapefruit, pineapple, apple;
- buckwheat;
- kefir up to 1% fat;
- bran crispbread.
An Effective Home Weight Loss Diet
There are a lot of diets that will help you lose weight and adjust your figure as you wish, but not all of them are suitable for every person. Choosing a diet must be very careful, taking into account individual needs. It is best to contact a specialist who will recommend a specific nutritional system or make up your personal diet. Here are some easy ways to lose weight at home.
Weekly Homemade Weight Loss Diet
Losing about 6-8 kg per week is quite realistic. This option is especially suitable for those who are going on vacation and want to show off luxurious forms on the beach.
The weekly diet has its contraindications:
- heart disease;
- lactation period;
- gastrointestinal pathology.
If these contraindications do not apply to you, get ready for a limited diet, and on some days, even a complete refusal of food. How does the weekly diet go by day:
- 1 - drink only mineral water, food is prohibited.
- 2 - you can drink a liter of milk for the whole day, one apple is allowed in the evening.
- 3 - again only water.
- 4 - salad from fresh vegetables with sunflower or olive oil, tea without sugar or water.
- 5 - again only a liter of milk and an apple.
- 6 - the exit 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 for fast weight loss at home
Another way to lose weight is light weight loss diets at home - mono-diets, which mean by their name the consumption of only one or two foods for a certain time. There are banana, apple, chocolate, rice, cabbage, but the most popular are kefir and buckwheat diets.
The main rules of mono-diets are:
- Abstaining from eating any food other than the main one.
- It is advisable to stop intensive training in the gym, because the body will not have time to recover and may weaken.
- Contraindicated in pregnant women and during lactation, people suffering from gastrointestinal problems.
- The product indicated in the menu for the day must be divided into 5 meals.
Buckwheat Mono Diet will help you lose 7 kg in a week. The diet will consist of only one cereal, which is brewed with boiling water overnight: boil 400 g of buckwheat overnight and eat during the day. You can only drink water.
Such a strict regimen begins to be difficult to tolerate after 2-3 days, so you have to seriously tune in to achieve results.
Kefir diet lasts 3 days and only allows you to consume 2 liters of low-fat kefir per day.
Protein Diet
This way of losing weight will especially appeal to those who cannot live a day without meat. A protein diet is suitable for men who are looking to gain muscle mass, but it is important to devote time to intense training in the gym. It is important not to eat fatty fried meat, giving preference only to dietary products: turkey, chicken fillet, veal, fish, rabbit.
This diet has a number of contraindications:
- liver pathology;
- heart disease;
- pregnancy, breastfeeding;
- kidney disease;
- joint diseases;
- gastrointestinal ailments;
- is not recommended for the elderly.
There is no strict mode as such, but to achieve the result, you should adhere to the rules:
- do not eat 2 hours before bedtime;
- do not drink alcohol;
- drink only non-carbonated water;
- exclude fatty, sweet and salty foods;
- increase consumption of green vegetables;
- you need to eat fractionally, 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 successfully lose extra pounds, making their waist an aspen. It is designed for 3 months. Just during this time, the body is completely rebuilt to a new diet and painlessly begins to lose weight. The diet is based on the principles:
- improve digestion;
- learn how to count calories correctly and not exceed their norm;
- do not starve;
- eat 5 times a day in portions of no more than 200 g.
What an example diet should look like for a person who chooses 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- baked zucchini, cabbage salad, apple.
For 3 days
If you urgently need to lose the extra 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 gastrointestinal tract, during pregnancy, after surgery. For three days, you can only consume 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 shown). Only on the fourth day it will be possible to eat 100 grams of buckwheat, a light vegetable salad.
Simple Fruit and Vegetable Weight Loss Diet
Another diet, called lazy or simple, involves a complete rejection of meat and starchy foods, replacing them with fruits and vegetables. Thanks to her, you can lose up to 3 kg per week.
Eat 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 arrange fasting days 1-2 times a week for prevention.
Home Diet Rules
A very important point remains to consolidate the results and exit from a strict diet, because you hardly want your efforts to be wasted and those extra pounds to return. The main thing to remember is that a return to the previous diet is contraindicated. If you want to stay slim, then forget about fatty foods and get used to the fact that only light and healthy foods should always be on the table.
The harmless way out 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 prohibited while losing weight, then return to them slowly, starting at 100 g per day.
- In the first 10 days, bring back 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.
- Sign up for a gym, but increase your intensity gradually. The body needs time to recover from a strict diet. For a start, you can do walking, cycling, 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, juice, coffee and liquid soups.
- It is necessary to take multivitamin complexes that will help the body recover faster and provide it with the necessary nutrients.
- Continue eating small meals, up to 6 times a day. Just satisfy 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, then satisfy it with fruits or vegetables.
- The exit should last at least 10 days, but not more than 2 weeks. During this time, you will be able to completely reorganize to a new diet that will help you keep your body slim and beautiful.