Do those who have paid with a cross for their love of food deserve the most difficult tests? This approach is rejected! Modern nutritionists say that the best diet for weight loss is one that you can follow comfortably, without falling from weakness, without breaking your legs in search of special foods and without getting hooked on calculating calories and percentages. We offer you a selection of the easiest diets for every taste!
Easy diet for the lazy: bottle and watch
Clear rules, ease of use and impressive effect - the light water "diet for the lazy" is rightly one of the most popular.
It will not be possible to confuse the conditions of this weight loss plan with all the desire, the basic rule is only one - 20 minutes before each meal, you should drink 200 ml of pure still water. On the contrary, it is not recommended to drink during a meal and two hours after it.
The duration of a light diet for the lazy is 2 weeks, it is assumed that during this time you can get rid of at least 5 kg without making drastic changes in diet.
Weight loss is due to the natural reduction of portions: eat less because your stomach is already full.
Another common light diet that does not require intervention in the diet can continue without restrictions on duration - the rule "Do not eat after six (five, seven . . . )" is used by many women almost throughout their lives.
Although nutritionists doubt the appropriateness of such a life hack and even argue that, from a biochemical point of view, banning evening meals should cause weight gain, popular opinion remains that a light diet that simply restricts food after a whileis a simple and effective way to keep fit.
Easy gourmet diet: Journey to the plate
Many of us reasonably believe that a light diet should be varied above all. In fact, meal plans that allow large amounts of food and prohibit only the obvious dangers are easy and enjoyable to follow. Plus, gourmet meal plans tend to promise significant health benefits from large amounts of non-starchy vegetables and unsaturated fats.
However, losing weight on them is not very fast, but stable and for a long time - given the fact that light gourmet diets, as a rule, can be used as a permanent eating style.
The most popular of these easy-to-follow varieties of light diets is by far the Mediterranean diet. This is not just a meal plan, but the cultural heritage of the countries of the Mediterranean region, recognized by UNESCO. To eat like happy centenarians from sunny countries, you need to make 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, moreopportunity to refrain. If these restrictions seem serious to you, you can 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, consider two more interesting light diets. The Chinese diet is based on the use of plant foods combined with slow carbohydrates and liquid - traditional Chinese dishes, which are rice or noodles in broth, not only digest well, but also provide satiety for a long time. The Scandinavian diet, which is based on traditional Scandinavian food, is surprisingly close to the daily menu in our country: it allows year-round consumption of shelf-resistant vegetables such as potatoes, carrots, turnips, beets, combined with cereals and seasonal plants, as well as fish andmeat. . . .
Another light gourmet diet is the Diane Kress Metabolic Diet. It is characterized by a very varied, though not without prohibitions menu: the purpose of the metabolic diet is to free the body from the effects of carbohydrate abuse. The abundance of "empty calories" in the menu of the modern city dweller leads to disruption of insulin receptors. According to Diane Kress, to "reset" the hormones, you need to almost completely give up carbohydrates for two months. You can find out if the metabolicdiet is right for you with our test.
And those who do not mind adding a little philosophy and exotic wisdom to their diet will certainly be interested in Ayurveda - we have already told you how to start getting acquainted with this amazing teaching. At the heart of Ayurveda is the idea of man as a being whose physiology is dominated by this or that element. 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, not just to lose weight, but to radically change and improve your life.
Easy diet without too much thought: mono-weight loss
If 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 the quick result is more important than the possible side effects, will call it an easy diet for weight loss on a menu with a single product.
The most famous among the mono diets can be considered buckwheat diet, kefir diet and oatmeal diet. Each of them promises an enviable "plumb" - about 1 kg per day. The rules are simple - throughout the period of the weight loss plan eat only the approved product that gave the name of the diet, and also drink water. Of course, such serious dietary restrictions arefilled with many unpleasant consequences, so monodiet is easiest to practice in the form of fasting days (1-3 days).
The most stubborn 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, be sure to consult your doctor before deciding on such drastic measures to return to "market condition", and most importantly, be prepared for the well-known yo-yo effect - fast weight loss quickly returns! !
Easy alternative diet: change of guard!
For those who can't wait to sit on more than one product, but even just refrain from tempting junk food for a long time, alternative diets have been invented. Do you remember the Crazy Hatter's tea party, where the guests suddenly jumped up and swapped places? The principle is the same, only in the role of guests - different types of products.
The classic BUCH diet (alternating proteins and carbohydrates) 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 prefer exclusively protein, after which the cycle repeats.
This diet plan is especially good if you combine weight loss with exercise, tone and muscle building.
If friendship with sports is not a priority and constantly sorting food by carbohydrates and proteins does not seem such an easy task, pay attention to the six-petalled diet - it lasts 6 days and is essentially a chain of mono diets. To lose at least three pounds of the "Six Petals", cut out of paper. . . camomile. One day - one petal and one authorized product! Sign them: "Fish", "Vegetable", "Chicken", "Grain", "Cottage cheese", "Fruit" and tear off until "pass the mission".
And, of course, cheating can turn any diet into a light one: a special weight loss approach that legalizes "planned breakdowns. " When you practice cheating, you stick to a strict diet six days a week, and on the seventh you enter the breakaway, allowing yourself everything. the "forbidden" thing you've dreamed of so much, eating Bon soup from Monday to Saturday. Although scams are admired by nutritionists as a form of eating disorder, the method has ardent fans who claim that the scam avoids the hateful stage of the plateau (stopping weight loss even with a meager menu) and losing weight quickly and easily.
Easy ready-made diet: trust and lose weight
We call a plumber to adjust the tap and ask the florist to take a bouquet, so why not entrust your weight loss menu to specially trained people? A light diet is one in which the most lose weight is limited to the role of a person who eats and you do not need to hire a cook.
For those who dream of getting a dream figure, but are not ready to deal with their diet personally, "diet boxes" have been invented.
Ready-made diet dishes can complement a simple diet, such as diet shakes, a mixture of protein, vitamins and fiber, "enhanced" with the added taste of dessert or chicken soup. the body for a long time, automatically reducing the amount of food eaten and at least partially solve the problem of finding and preparing food that will contribute to weight loss.
By the way, experiments are already being conducted with a special powder in which absolutely all the nutrients needed for vital activity are presented in an optimal ratio. Scientists are optimistic that such powders, completely replacing any food, will solve the problems of hunger in lagging countries and will take humanity to a new level of freedom from the captivating melting chocolate and the stunning aroma of freshly baked bread.
Fortunately, the future is not yet complete, those who lose weight can still rely on a traditional ready-made diet menu. "Diet in a box", which are snacks, lunches, dinners and snacks with a balanced composition and calories, are now offered by specialized medical or food companies, as well as well-known nutritionists. The increase in the price of such "food rations" is quite serious, as well as the form of release: you can choose both cheap "chests" filled with powdered and lyophilized dishes with an impressive shelf life, and daily delivery of the freshest and healthiest dishes prepared by chefs of international class.
9 easy ways to make any diet easier
Bye bye lemonade Joe
The American Dietetic Association warns that daily consumption of soda and juice increases your chances of gaining weight by 65%. At the same time, the "dietary" label of the drink is a marketing ploy and does not mean that it has been blessed by nutritionists. receptors. If you find it psychologically difficult to switch from sugary drinks to "empty" water, add slices of cucumber, lemon or orange, mint and tarragon to your regular bottle.
Eat as usual
Comprehensive instructions are an easy way to make everything easy and diet is no exception. Eat by the hour: a clear daily routine is as good for adults as it is for kindergartens. Scientists are sure: of 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 (except, of course, at night). But not to eat after six, as you already know, is worth only those lucky ones who fall asleep no later than ten in the evening.
Grab a grapefruit
Many people know the grapefruit diet, but to take advantage of the bright citrus fruits, you do not need to eat at all.
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 hormone of hunger. Grapefruit helps to cope with the appetite for cakes, and is also good because it harmonizes 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 led large grocery chains to place foods loaded with trans fats, sugar, salt and supplements in the center of the room. 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 field of view - you risk filling the cart with what you will soon regret. Explore remote shelves, unobtrusive corners and what's around the perimeter of the store. Also, do not forget about the shopping list and a simple rule to eat before going to the store - hunger forces you to make spontaneous purchases. By the way, with the refrigerator the focus with the correct arrangement of food also works - to facilitate the diet, organize the storage of food so that the first thing you need to look at are fresh vegetables or fruits. For the best effect, they can be prepared by peeling and sorted into portions.
Freeze relentlessly
Lack of cooking time is a common reason for the failure of plans to improve the menu: after work it turns out to be easier to cook dumplings or make sandwiches, instead of doing magic over the pot, rumbling the stomach. Freeze homemade semi-finished or ready meals - modern sealed bags or containers will allow you to control the portion size and avoid contact with other food and possible "contamination" of foreign odors. And keep in the freezer not pastries and pizza, but vegetables and shrimp - New York nutritionist Eli Krieger reminds that frozen shrimp are fresh, because they are immersed in the "permafrost" as soon as they are caught, and fresh should still be obtained. to 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! "This really helps to stop the desire to chew - both physiologically and psychologically, "said the specialist.
Switch to the rhythm of salsa
The recommendation to add more vegetables to your diet confuses you because you have learned completely different habits since childhood, and the salad is Olivier, not lettuce sprinkled with lemon? Outsmart yourself: make vegetable salsa! This ubiquitous Mexican supplement is made not only according to the classic recipe for cooked tomatoes. "Raw" salsa pico de gallo is prepared from fresh vegetables and you can put there even cucumbers, even radishes, although peppers, the main thing is to chop everything finely and add chili. This salsa will last a few days in the refrigerator in a tightly closed container; can be served with dishes of soup, meat, eggs. Salsa and banal potatoes are tastier and healthier!
Brown is the new black
A simple rule of thumb: the browner a cereal or cereal product looks, the healthier the fiber it contains. Fiber passes through the digestive tract during transit, saturated but not assimilated; serves as a "brush" for the digestive tract and a breeding ground for beneficial bacteria in the gut. If you see two varieties of the product: white and brown, take the second without hesitation. Brown rice, brown spaghetti, gray-brown spelled flour - they have all suffered minimallyindustrial "improvement" and have retained valuable grain shells, unlike their white counterparts, in which after the "upgrade" the plant remains with only empty calories and a high glycemic index.
However, it is more difficult with bread - often "healthy" brown color is given to it by special premixes, and not natural bran at all, and high-purity wheat flour occupies 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 bakery products.
Go to bed in any incomprehensible situation.
Lack of sleep is a scourge of modern man and one of the most common implicit reasons for the appearance of extra pounds. The trained eye can easily distinguish a night owl: due to the excess of the stress hormone cortisol, a greasy "rescue buoy" accumulates on its waist. In addition, regular sleep deprivation causes the release of ghrelin, the "emergency" hormone that makes us crave starch. , fatty fatty foods. Ghrelin is sure that we are in trouble and need an urgent surge of energy, he does not know that we spent the night worrying about a virtual vegetable garden. Spare your brain and nervous system - close the "information valve" in the late afternoon, no matter the price. or reading a good (paper! ) book for half an hour still does not prevent anyone from falling asleep sweetly. 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, not in the evening, sleep better and get more benefit from others.