Diets for weight loss at home: an effective menu

There are many ways to slim your figure, but one of the most popular is food restriction. There are many different diets that can help you get rid of extra pounds, adjust your silhouette and at the same time maintain a normal lifestyle. Read what simple diets to lose weight at home will help you lose weight properly and achieve the desired result in a short time.

Rules for losing weight at home

Before choosing one or another diet for yourself, you need to mentally prepare that you will have to limit yourself in food. To some, this may seem simple, but in reality, reducing calories or giving up your favorite foods can even be stressful. Thus, as the body begins to adjust to the new diet, it is important to prepare for a serious food restriction by gradually reducing food intake.

The basic rules for losing weight at home are:

  • desire to reduce calories;
  • well-formed deficit nutrition;
  • Drink enough water every day.

Diet for Men

An effective diet for weight loss for men

For a man, losing weight is not only to get rid of extra weight, but also to make his figure more attractive by adding flexibility and muscles. To do this, you need to create a proper diet that will not only help you lose weight, but also provide the necessary amount of energy. It will be a prerequisite for a gym where it will be possible to determine the comfort of your body.

You need 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 removed from the menu. But cereals, green beans, asparagus, lean meats, steamed or boiled vegetables and a lot of water are welcome to maintain water balance. The protein content in the body should not be less than 200 grams per day, so it is important to consume legumes and soy products.

Effective Diet for Women

When it comes to women, they are more likely to follow their emotions when choosing a particular diet. You can't put yourself in a tight frame, otherwise you can damage your already stressed body due to hormonal changes. The basis of any weight loss should not be to give up food, but to adjust 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:

  1. Eliminate fast carbs from your diet: cakes, sweets, sugar.
  2. Meals are divided into 4-5 meals a day.
  3. It is forbidden to eat at night.
  4. It is not recommended to exclude physical activity during weight loss.
  5. Drink a glass of water every 2 hours.

Diet products to lose weight at home

If you don't want to choose a specific diet and limit yourself to a diet plan, you can simply eliminate it by increasing the amount of foods, fats and unprocessed substances that are most harmful to your body. These include:

  • fried meat;
  • any baked goods, biscuits;
  • 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 oils, fiber and protein:

diet products to lose weight at home
  • lean meat;
  • light soups;
  • natural yogurt;
  • carrots, beets, cabbage, cucumbers, tomatoes;
  • legumes
  • dried fruits;
  • nuts;
  • dill, parsley, celery;
  • lemon, orange, grapefruit, pineapple, apple;
  • buckwheat;
  • Kefir with up to 1% fat;
  • Dandruff crispy bread.

An effective diet to lose weight at home

There are many diets that can help you lose weight and get your figure right, but not all of them are suitable for everyone. The choice of diet should be very careful, taking into account individual needs. It is a good idea to consult a specialist who will recommend a special nutrition system or organize your personal diet. Here are some easy ways to lose weight at home.

Weekly Home Weight Loss Diet

It is very realistic to lose about 6-8 kg per week. This option is especially suitable for those who go on vacation and want to show off their luxurious uniforms on the beach.

There are contraindications to the weekly diet:

  • heart disease;
  • lactation period;
  • gastrointestinal pathology.

If these contraindications do not apply to you, be prepared for a limited diet and completely abstain from food on some days. How the daily weekly diet works:

  • 1 - it is forbidden to eat or drink only mineral water.
  • 2 - you can drink a liter of milk for the whole day, you are allowed to take one in the evening.
  • 3 - again only water.
  • 4 - salad of fresh vegetables with sunflower or olive oil, tea without sugar or water.
  • 5 - again only one liter of milk and apples.
  • 6 - speech begins: eggs for breakfast, 100 g of boiled meat for lunch, fruit for dinner.
  • 7 - tea for breakfast, vegetable soup and cottage cheese with boiled meat, baked potatoes and 100 g of fish for dinner.

Diet to lose weight fast at home

Another way to lose weight is light weight loss diets at home - mono-diets, which, as their name implies, use only one or two foods for a certain period of time. There are bananas, apples, chocolate, rice, cabbage, but the most popular are kefir and buckwheat diets.

The basic rules of mono-diet are:

  • Refuse to eat anything other than the main food.
  • 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 lactating people with gastrointestinal problems.
  • The product on the menu for the day should be divided into 5 meals.
buckwheat diet for rapid weight loss

Buckwheat Mono Diet will help you lose 7 kg in a week. The diet will consist of only one piece, brewed with boiling water overnight: boil half a 400 grams of buckwheat overnight and eat during the day. You can only drink water.

Such a strict regime becomes difficult to tolerate after 2-3 days, so you need to tune in seriously to get results.

Kefir diet lasts for 3 days and allows you to consume only 2 liters of low-fat kefir per day.

Protein Diet

This way to lose weight will appeal especially to those who can not live without meat one day. A protein diet is suitable for men who want to gain muscle mass, but it is important to spend time on intense exercise in the gym. It is important not to eat fatty fried meat, prefer only 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 diseases;
  • is ​​not recommended for adults.

There is no such strict regime, but you have to follow the rules to get the result:

  • Do not eat 2 hours before bedtime;
  • do not drink alcohol;
  • drink only still water;
  • Exclude fatty, sweet and salty foods;
  • increase consumption of green vegetables;
  • 5-6 times a day in small portions.

Nutrition to lose weight

The diet of a famous doctor caused positive reviews, thanks to which women lost extra weight by turning their backs into an aspen. Designed for 3 months. It is during this period that the body becomes a completely new diet and begins to lose weight painlessly. The diet is based on the following principles:

  • improve digestion;
  • Learn to calculate calories correctly and not to exceed the norms;
  • Don't go hungry;
  • Eat no more than 200 grams 5 times a day.

What should be the dietary pattern for a person who chooses this diet:

  • Breakfast- porridge, boiled egg, apple.
  • Second breakfast- low-fat cottage cheese casserole.
  • Lunch- 130 grams of meat and vegetable salad.
  • Snack- orange / grapefruit.
  • Food- baked pumpkin, cabbage salad, apple.

3 days

If you urgently need to lose an extra 3-5 kg, cheap diets at home are suitable. Shock diet is contraindicated during pregnancy, after surgery if there are problems with the cardiovascular system and gastrointestinal tract. You can consume only still water and milk for three days (and you can only drink 1 liter of milk on the second day, the rest of the time mineral water is indicated). Only on the fourth day it will be possible to eat 100 grams of buckwheat with a light vegetable salad.

Simple Fruit and Vegetable Weight Loss Diet

A simple diet to lose weight at home

Another diet, called lazy or simple, involves completely refusing to replace meat and starchy foods with fruits and vegetables. Thanks to it, you can lose up to 3 kg per week.

Eating is allowed only when there is a strong feeling of hunger. In addition, you should drink up to 2 liters of water every day. It is allowed to follow this diet for no more than 7 days, after which it is important to arrange fasting days for prevention 1-2 times a week.

Diet rules at home

It is very important to combine the results and get out of a strict diet, because you do not want your efforts to be in vain and the extra pounds to come back. The main thing to remember is the contraindication to return to the previous diet. If you want to stay lean, forget about fatty foods and get used to the fact that only light and healthy foods should be on the table.

A safe way out will depend on the type of diet you have previously chosen, but there are some general rules:

  1. Gradually increase the amount of vegetables and fruits you eat.
  2. If meat, fish and poultry are banned while losing weight, start with 100 grams a day and slowly return to them.
  3. For the first 10 days, return fats and carbohydrates to your diet in the form of chocolate, wholemeal breads and fruits (avocados and grapes), but not more than 200 kcal.
  4. Sign up for a gym, but gradually increase your intensity. The body needs time to get rid of a strict diet. For a start you can do walking, cycling, yoga and then switch to more active types.
  5. Don't stop drinking too much water. Drink at least 2 liters a day, excluding tea, herbal teas, fruit juices, coffee and liquid soups.
  6. It is necessary to take multivitamin complexes that will help the body recover faster and provide the necessary nutrients.
  7. Continue to eat small meals up to 6 times a day. Only satisfy your hunger when you need it, but don't eat too much.
  8. It is best not to eat 3-4 hours before bedtime. If the feeling of hunger is very strong, provide it with fruits or vegetables.
  9. Exit should last at least 10 days, but not more than 2 weeks. During this time you will be able to completely reorganize for a new diet that will help you keep your body slim and beautiful.
06.11.2020