There are many ways to slim your figure, but restricting your food remains one of the most popular. There are many different nutrition plans that will help you shed extra pounds, adjust your silhouette, while continuing your usual lifestyle. What simple weight loss diets at home will help you lose weight properly and get the results you want in a short time, keep reading.
Rules for losing weight at home
Before deciding on one diet or another, you need to prepare mentally for the fact that you will have to limit yourself to food. To some, this may seem easy, but in fact cutting down on calories or giving up your favorite foods can even lead to stress. Therefore, it is important to prepare for a strict food restriction by gradually reducing food intake to allow the body to adjust to the new diet.
The basic rules for losing weight at home are:
- desire to reduce calories;
- well-formed fractionated diet;
- Consume a sufficient amount of water every day.
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 put together the right diet that will not only promote weight loss, but also provide the necessary amount of energy. A prerequisite is a visit to the gym, where you can determine the relief of your body.
You need to eat 5-6 times a day, but in small portions. All fried, smoked, salty dishes, trans fats, potatoes or French fries, pasta, fast food and beer will be removed from the menu. But grains, green beans, asparagus, lean meats, steamed or boiled, vegetables, and plenty of water are all welcome to help keep the water balance up. The content of protein in the body should not be less than 200 g per day, so it is important to consume legumes and soy products.
Effective nutrition for women
Women are more likely to follow their emotions when choosing a particular diet. You cannot put yourself in a rigid framework, otherwise you can cause damage to your body, which is already under constant stress due to hormonal changes. The basis of weight loss should not be the refusal of food, but the adjustment of diet, which changes the processes in the body and directs them towards the loss of body fat.
What should be an effective diet for a woman:
- Exclusion of fast carbohydrates from the diet: muffins, sweets, sugar.
- The meals are divided into 4-5 meals per day.
- Eating at night is prohibited.
- Nor is it recommended to exclude physical activity during weight loss.
- Drink a glass of water every 2 hours.
Diet products for weight loss at home
If you don't want to choose a specific diet and limit yourself to the diet plan, you can simply exclude from the diet the foods that are most harmful to your body, thus increasing the amount of fat and unprocessed substances. These include:
- fried meat;
- baked goods, cookies;
- smoked meat;
- 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 yogurt;
- carrots, beets, cabbage, cucumber, tomatoes;
- Legumes
- dried fruits;
- nuts;
- dill, parsley, celery;
- lemon, orange, grapefruit, pineapple, apple;
- buckwheat;
- kefir up to 1% fat;
- Bran crispbread.
An effective diet for weight loss at home
There are many diets out there that will help you lose weight and adjust your figure the way you want, but not all are suitable for every person. Choosing a diet must be very careful, taking into account individual needs. It is best to consult a specialist who will recommend a specific nutritional system or who will put together your own personal diet. Here are some easy ways to lose weight at home.
Weekly homemade diet for weight loss
It's pretty realistic to lose around 6-8 kg a week. This option is especially suitable for those who are going on vacation and want to show off luxurious shapes on the beach.
The weekly diet has its contraindications:
- heart disease;
- lactation period;
- gastrointestinal pathology.
If these contraindications don't apply to you, prepare for a restricted diet and, on some days, even a complete refusal of food. How does the weekly diet work during the day:
- 1 - only drink mineral water, eating is prohibited.
- 2 - You can drink a liter of milk all day, an apple is allowed in the evening.
- 3 - again just water.
- 4 - fresh vegetable salad with sunflower or olive oil, tea without sugar or water.
- 5 - again just 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 quick weight loss at home
Another way to lose weight is with home weight loss diets - mono diets, where the name only includes one or two foods for a period of time. There are bananas, apples, chocolate, rice, cabbage, but the most popular are kefir and buckwheat diets.
The main rules for mono diets are:
- Avoid anything other than the main food.
- It is advisable to stop intensive training in the gym, as the body does not have time to recover and it may become weaker.
- Contraindicated in pregnant women and during breastfeeding in people with gastrointestinal problems.
- The product specified in the menu of the day must be divided into 5 meals.
Buckwheat mono diet will help you lose 7 kg in a week. The diet consists of only one cereal brewed overnight with boiling water: boil 400 g of buckwheat overnight and eat it during the day. You can only drink water.
Such a strict regime is difficult to tolerate after 2-3 days. So you have to set yourself seriously to get results.
The kefir diet lasts 3 days and only allows you to consume 2 liters of low-fat kefir per day.
Protein Diet
This type of weight loss will appeal especially to 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 vigorous exercise at the gym. It is important not to consume fatty fried meat, but to give 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;
- joint diseases;
- gastrointestinal complaints;
- is not recommended for the elderly.
There is no strict mode as such, but to achieve the result you should adhere to the following rules:
- do not eat 2 hours before going to bed;
- don't drink alcohol;
- only drink non-carbonated water;
- excludes fatty, sweet and salty foods;
- increase the consumption of green vegetables;
- You need to eat fractionated 5-6 times a day in small portions.
Diet for weight loss
The diet of a famous doctor received positive reviews, thanks to which women successfully lose extra pounds and turn their waist into an aspen. It is designed for 3 months. It is precisely during this time that the body is completely switched to a new diet and begins to lose weight painlessly. The diet is based on the principles:
- improves digestion;
- learn how to correctly count calories and not exceed their norm;
- don't starve;
- eat 5 times a day in servings of no more than 200 g.
What a sample 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 meat and vegetable salad.
- Snack- orange / grapefruit.
- Dinner- baked zucchini, coleslaw, apple.
For 3 days
If you urgently need to lose the extra 3-5 kg, inexpensive home diets are suitable. The shock diet is contraindicated for problems with the cardiovascular system and gastrointestinal tract during pregnancy after the operation. For three days you are allowed to consume only 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 displayed). Only on the fourth day can 100 grams of buckwheat, a light vegetable salad, be eaten.
Simple diet for weight loss with fruits and vegetables
Another diet called lazy or simple is to completely reject meat and starchy foods and replace them with fruits and vegetables. Thanks to her, you can lose up to 3 kg per week.
Eating is only allowed if there is a strong feeling of hunger. You also need to drink up to 2 liters of water a day. It is allowed to follow this diet for no more than 7 days. After that, it is absolutely necessary to arrange fasting days 1-2 times a week for prevention.
Rules for eating at home
A very important point remains to consolidate results and deviate from a strict diet, as you hardly want your efforts to be wasted and those extra pounds to come back. The most important thing is that returning to the previous diet is contraindicated. If you want to stay slim, 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 depends on the type of diet chosen, but there are some general guidelines:
- Gradually increase the amount of vegetables and fruits you eat.
- If meat, fish and poultry were banned from losing weight, slowly return to them, starting at 100 g per day.
- For the first 10 days, bring back fats and carbohydrates in the form of chocolate, whole grain bread and fruits (avocados and grapes), but no more than 200 kcal.
- Sign up for a gym, but gradually increase your intensity. The body takes time to recover from a strict diet. First of all, you can go for a walk, ride a bike, do yoga and then move on to the more active types.
- Don't stop drinking lots of water. Drink at least 2 liters a day, excluding tea, herbal teas, juice, coffee and liquid soups.
- It is necessary to take multivitamin complexes, which will help the body recover faster and provide it with the necessary nutrients.
- Continue to eat 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 going to bed. If the feeling of hunger is very strong, satisfy it with fruits or vegetables.
- The outcome should last at least 10 days, but not longer than 2 weeks. During this time, you can completely switch yourself to a new diet that will help you keep your body slim and beautiful.