Diet for weight loss at home: an effective menu

There are many ways to make your figure slim, but one of the most popular is food restriction. There are many different diet regimens that help you get rid of extra pounds, adjust your silhouette and at the same time continue to lead your usual lifestyle. Which simple weight loss diets at home will help you lose weight properly and achieve the desired results in a short time, read on.

Rules for weight loss at home

Before choosing one or the other diet for yourself, you need to mentally prepare for the fact that you will have to limit yourself in food. To some this may seem simple, but actually reducing calories or giving up a favorite food even leads to stress. It is therefore important to prepare for severe food restrictions by gradually reducing food intake in order for the body to begin to get used to the new diet.

The basic rules for losing weight at home are:

  • desire to reduce calories;
  • well-formed fractional diet;
  • Consume an adequate amount of water daily.

Diet for Men

an effective weight loss 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, adding relief and muscle. To do this, you need to put together a proper diet, which will not only promote weight loss, but will provide the required amount of energy. A prerequisite will be a visit to the gym, where it will be possible to determine the relief of your body.

You will need to eat 5-6 times a day, but in small meals. 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 meats, steamed or cooked, vegetables and lots of water are welcome to maintain water balance. The protein content in the body should not be less than 200 g per day, so it is important to eat legumes and soy products.

Effective diet for women

As for women, they are more likely to follow their feelings when choosing a particular diet. You can’t put yourself in a rigid frame, otherwise you can harm your body which is already constantly experiencing stress due to hormonal changes. The basis of any weight loss should not be the rejection of food, but the adjustment of 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. Exclusion from the diet of fast carbohydrates: muffins, sweets, sugar.
  2. Meals are divided into 4-5 meals a day.
  3. Eating at night is forbidden.
  4. It is also not recommended to exclude physical activity during the weight loss period.
  5. Drink a glass of water every 2 hours.

Diet products for weight loss at home

If you don’t want to choose a particular diet and limit yourself to a diet plan, then you can simply exclude from your diet the foods that are most harmful to your body, increasing the amount of fat and unprocessed substances. These include:

  • fried meat;
  • any 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 protein:

diet products for weight loss at home
  • lean meat;
  • light soups;
  • natural yogurt;
  • carrots, beets, cabbage, cucumbers, tomatoes;
  • legumes
  • dried fruit;
  • nuts;
  • dill, parsley, celery;
  • lemon, orange, grapefruit, pineapple, apple;
  • buckwheat;
  • kefir up to 1% fat;
  • bread bread.

Effective diet for weight loss at home

There are many diets that will help you lose weight and adjust the figure as desired, but not all are suitable for every person. The choice of diet must be very careful, taking into account individual needs. It is best to consult an expert who will recommend a specific food system or compile your personal diet. Here are some simple ways to lose weight at home.

Weekly homemade diet for weight loss

It is quite possible 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 forms on the beach.

Weekly diet has its contraindications:

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

If these contraindications do not apply to you, prepare for a limited diet and sometimes even a complete rejection of food. How is the weekly diet per day:

  • 1 - drink only mineral water, food is forbidden.
  • 2 - you can drink a liter of milk all day, one apple is allowed in the evening.
  • 3 - again only water.
  • 4 - fresh vegetable salad with sunflower or olive oil, tea without sugar or water.
  • 5 - again only a liter of milk and apples.
  • 6 - exit starts: egg for breakfast, 100 g of cooked meat for lunch, fruit for dinner.
  • 7 - fresh cheese with tea for breakfast, vegetable soup and cooked 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 to lose weight at home - mono-diet, which by its name means consuming only one or two foods for a certain time. There are banana, apple, chocolate, rice, cabbage, but the most popular are diets with kefir and buckwheat.

The main rules of a mono-diet are:

  • Refrain from eating anything other than 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 and lactating women, people suffering from gastrointestinal problems.
  • The product listed in the menu for that day must be divided into 5 meals.
buckwheat diet for fast weight loss

Mono buckwheat diet will help you lose 7 kg in a week. The diet will consist of only one cereal that is boiled with boiling water overnight: cook 400 g of buckwheat overnight and eat during the day. You can only drink water.

Such a strict regimen starts to be hard to tolerate after 2-3 days, so you have to adjust seriously to achieve results.

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

Protein diet

This way of losing weight will be especially liked by those who cannot spend a day without meat. A protein diet is suitable for men who want to gain muscle mass, but it is important to dedicate time to intense workouts in the gym. It is important not to eat fatty fried meat, giving preference only to dietary products: turkey, chicken fillet, veal, fish, rabbit meat.

This diet has a number of contraindications:

  • liver pathology;
  • heart disease;
  • pregnancy, lactation;
  • kidney disease;
  • joint disease;
  • gastrointestinal ailments;
  • is ​​not recommended for the elderly.

There is no strict way as such, but to achieve the result, you should follow the rules:

  • 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;
  • you need to eat broken down, 5-6 times a day in small meals.

Diet for weight loss

The diet of the famous doctor has received positive reviews, thanks to which women successfully lose extra pounds, making their waists aspen. It is designed for 3 months. It is at this time that the body completely recovers to the new diet and begins to lose weight painlessly. The diet is based on the principles:

  • improve digestion;
  • learn how to count calories properly and not exceed their norm;
  • do not starve;
  • eat 5 times a day in meals of up to 200 g.

What a diet example should look like for a person who chooses this diet:

  • Breakfast- porridge, boiled egg, apple.
  • Second breakfast- a low-fat casserole of fresh cheese.
  • Lunch- 130 g meat and vegetable salad.
  • Snack- orange / grapefruit.
  • Dinner- roasted zucchini, cabbage salad, apples.

3 days

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

Easy diet for weight loss of fruits and vegetables

a simple diet for weight loss at home

Another diet, called lazy or simple, involves the complete rejection of meat and starchy foods, replacing them 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 must drink up to 2 liters of water every day. This diet is allowed to adhere to no more than 7 days, after which it is necessary 1-2 days a week, to fast the days of fasting, for prevention.

Home eating rules

It is very important to consolidate the results and abandon a strict diet, because you hardly want your efforts to be wasted and to gain extra pounds. The main thing to remember is that returning to a previous diet is contraindicated. If you want to stay lean, forget about fatty foods and get used to the fact that there should always be only light and healthy food on the table.

The harmless way out will depend on the type of diet previously chosen, but there are some general guidelines:

  1. Gradually increase the amount of vegetables and fruits you eat.
  2. If meat, fish and poultry were banned while losing weight, return to them slowly, starting at 100g per day.
  3. In the first 10 days, return 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.
  4. Sign up for a gym, but gradually increase your intensity. The body needs time to recover from a strict diet. For a start, you can do walking, cycling, yoga, and then switch to more active types.
  5. Don't stop drinking a lot of water. Drink at least 2 liters a day, excluding tea, herbal teas, juices, coffee and liquid soups.
  6. It is necessary to take multivitamin complexes that will help the body recover faster and provide it with the necessary nutrients.
  7. Continue to eat small meals, up to 6 times a day. Just quench your hunger when needed, but don’t overeat.
  8. It is best not to eat 3-4 hours before bedtime. If the feeling of hunger is very strong, quench it with fruit or vegetables.
  9. Exit should take at least 10 days, but no more than 2 weeks. During this time, you will be able to completely reorganize yourself to a new diet that will help you maintain a slim and beautiful body.
06.11.2020