Lean diet for weight loss

A slim and fit figure is what every girl dreams of. The beautiful half of humanity is always looking for graceful curves and slender legs.

Due to the popularity of various diet programs, anyone can lose weight, at least for a short time. Today we will talk about a lean diet.

Effective lean diet for rapid weight loss

The lean diet is based on completely avoiding animal foods. Nutritionists do not recommend sticking to such a diet for a long time, but several months of such a diet will also benefit your health. People unknowingly often confuse a lean diet with fasting. But they differ significantly from each other.

The diet plan is low in calories. The diet contains a reduced amount of fat. Fats represent only 20% of its total mass.

Doctors conducted studies in patients, based on the results of which it was clear that avoiding animal food had a beneficial effect on the body. The risk of developing diseases of the cardiovascular and hematopoietic systems is significantly reduced. The concentration of cholesterol in the blood is normalized, which makes the onset of atherosclerosis almost impossible.

The results are achieved quickly because the system has many advantages:

• The weight is normalized over a short period of time;
• The amount of fat consumed is minimal;
• The body is cleansed of harmful substances;
• Nutrition is balanced, so no vitamin deficiency occurs.

The following rules must be followed:

• Eat fractionally;
• Portions should be small;
• Lack of snacks between meals;
• Complete refusal of sweets, alcoholic beverages;
• It is allowed to eat no more than three tablespoons of honey per day.

Mechanism of action

The basis of the diet are cereals, fruit and vegetables. Due to the high content of nutrients and vitamins, a person manages not only to lose weight, but also to improve their well-being. These effects won't last long, but they will add thoughts about switching to a healthy diet and bolster the general attitude towards it.

The lean diet does not involve fasting. Weight loss is done by limiting calorie intake. Therefore, the body begins to convert its fat reserves into energy. Toxins and toxins are eliminated thanks to the fiber contained in fruit and vegetables. Promotes weight loss and low calorie content in plant foods.

Interruption during a diet is unlikely, because the feeling of hunger practically does not occur due to the nutritional value of food. Refusal of harmful fatty foods helps normalize cholesterol levels and prevents the development of atherosclerosis.

In addition to all this, there are also useful qualities of the diet: normalization of digestion, acceleration of metabolism, increased activity of lipid metabolism, thanks to which fat stores are broken down faster and cellulite disappears. The diet will give weight loss a feeling of lightness, good mood. In a short time, a person could lose a couple of extra pounds. But it should be remembered that the weight lost due to the diet returns soon after the end.

How much can you fold?

Eating 1500 kcal per day, contained only in herbal products, it is quite possible to get rid of 2-3 kilograms per week.

Tips

Experts have proved that a lean diet has a positive effect on the health of the human body. The restriction in food and its selective consumption help reduce the risk of developing atherosclerosis, cardiovascular disease and liver disease.

Diet food will help smoothly rid the body of harmful substances, toxins and toxins. And the result on the scale is even more inspiring.

When on a diet, it is important to adhere to the following rules:

• It is not recommended to follow a fasting diet more than once every three months;
• Every day you need to adhere to 5-6 meals a day;
• Food portions should be small;
• You can't eat too much;
• We will have to skip the snacks between meals. If you are completely unbearable, you can eat some nuts or dried fruit;
• Complete refusal of sweets, muffins, alcohol;
• You can eat three tablespoons of honey a day;
• Light physical activities in the form of walking, morning exercises are allowed;
• If you have to lose more than ten kilograms, the duration of the diet can be more than two weeks;
• It is important to observe the drinking regime. A large fluid intake helps eliminate toxins from the body as soon as possible. It is allowed to drink clean water, green tea, freshly squeezed juices.
• Dishes should be steamed or stewed;
• Observe your sleep schedule. You need to sleep at least eight hours a day.

Following these simple guidelines will help you lose weight, even if for a short time.

Contraindications

The lean diet is prohibited for people with the following conditions:

• Anemia;
• Anorexia;
• Disorders of the intestinal tract;
• Infections;
• Oncological diseases

The diet is also not recommended during the following periods:

• Period of pregnancy;
• Breastfeeding;
• Age of children;
• Old age;
• Rehabilitation period;

Before starting a diet, it is best to visit a doctor for detailed and personalized advice and advice.

Foods to lose weight with a lean protein diet

There are many products allowed for creating a diet menu. Let's see what you can and cannot eat.

Approved Products

To achieve a positive result, the menu should consist of vegetable and mushroom dishes.

To normalize fat metabolism, a person needs to eat foods containing B vitamins. There are a lot of them in legumes. Buckwheat and apples will help keep the iron in the blood at a normal level. To ensure the full functioning of all organs and systems of the body, eat more fresh fruits and vegetables rich in vitamins and minerals.

The main source of protein are legumes and soy products. The first contain a lot of proteins, thanks to which muscle mass is built. Soy products will be a great alternative to meat and dairy products.

Prohibited products

Losing weight will help with the refusal or restriction of fatty and sweet foods. You will have to forgo salt, artificial spices and your favorite sauces. Of course, the use of alcoholic beverages during the diet is prohibited. Don't worry about skipping so many foods. Feelings of hunger won't bother you with the high fiber and vitamin content in the new diet.

Best Lean Diets Reviewed

Below are the ready-made diets.

1. Fasting with buckwheat diet

Eating a buckwheat lasts exactly seven days. You need to cook it according to a special recipe. Prepare 400 g of cereal with boiling water overnight. In a few hours it is steamed and in the morning you can start eating. The entire volume of buckwheat must be divided into several steps.

2. About apples

The apple diet lasts ten days. In such a short time, a person will be able to lose up to 5 extra pounds.

Breakfast will include an apple and oatmeal. You can drink a glass of your favorite tea. Lunch seems a little more varied: an apple, lean fish, and a vegetable salad topped with lemon juice. Dinner should be light: an apple, a fruit salad and a glass of low-fat kefir.

3. Lean diet with day of fasting

The program consists of seven days. The diet of each day consists of the usual menu of allowed herbal products. The seventh day is fasting. Unloading must be carried out using only one product during the day: cucumbers, apples or cereals cooked in water.

4. Rice diet

Those who are losing weight will appreciate an inexpensive menu of lean meat and fish. The duration of the diet should not exceed one week. You can have breakfast with rice and natural low-fat yogurt. Lunch consists of lean fish and rice as a side dish. You will have to dine with rice again, but with vegetables.

5. Porridge-based diet

This type of food is quite common. Nutritionists say this is one of the healthiest weight loss options around. This is due to the effect that cereals have on the body:

• Cleans from toxins and waste;
• Improves the work of the gastrointestinal tract;
• Provide nutrients and vitamins;
• To replenish energy reserves and give a positive mood;
• Provides a feeling of lasting fullness;
• Decrease the need for fat;
• Plant proteins help build muscles.

Natural cereals should be preferred. Don't try to lose weight with instant porridge. There is nothing useful in these bags for humans.

Before starting the diet, you need to prepare your body by organizing a fasting day. It can be kefir or apple. The effectiveness of the diet program is also increased by the use of a cleansing enema.

It will be necessary to adhere to the correct consumption regime. A person should drink at least one and a half liters of clean water per day. Drink a glass of water before each meal. Thus, the metabolism accelerates and the appetite decreases. After all, the need for food becomes slightly less.

Porridge contains slow carbohydrates. Strengthen your diet with moderate physical activity. For a good result, daily walks of at least one hour are sufficient.

6. Salad and fruit

Fruit nutrition programs attract people with their simplicity and rather high results. But can all the fruits be eaten?

Experts recommend using only seasonality. They are the ones that are most beneficial to the body. It is best to follow a diet in the summer or fall, when the shops are full of fresh fruit.

Apples, citrus and pineapple will be the best helpers for weight loss. They are recognized as the most effective fat burners.

Eat only fresh fruit. Do not subject them to heat treatment, which will destroy all available nutrients and vitamins. Despite the high liquid content in fruit, it is necessary to drink at least one and a half liters of water per day.

Avoid all salt and sugar in your diet, which inhibit the elimination of excess fluids from the body.

Do some quiet physical activity, such as walking or swimming, at the same time. So the process of losing extra pounds will certainly be faster.

7. Carrot

The carrot diet is not only delicious but also very effective. Vitamin B6 contained in carrots improves the condition of the skin, and carotene strengthens hair and nails. Chlorine and sulfur, which are part of the vegetable, help remove toxins from the body. Plus, carrots are packed with antioxidants.

You shouldn't eat anything but carrots. Consume it exclusively fresh. Salads can be dressed with lemon juice. It is recommended to grind the vegetable on a grater.

Drinking purest still water, tea and freshly squeezed carrot juice is recommended by liquids.

Losing weight on a carrot diet is due to its high fiber content. In addition, proteins are absent in large quantities, so glucose does not accumulate. Therefore, fats have nothing to form. The body begins to create energy from its own fat reserves by breaking them down.

The weight loss scheme is simple: eat carrot salads three times a day, drink carrot juice and lose weight. Most often, they sit on such a diet for no more than three days.

8. Cabbage

Cabbage is a cheap and affordable vegetable that is widely used for culinary purposes. On a diet, you can eat it stewed, canned or baked. Fresh cabbage is also good for the diet.

Dishes prepared with this vegetable can increase the production of stomach acid. Metabolic processes improve, fat burning is activated.

The duration of the diet is 5, 10 and 14 days. These options are used by people based on their starting weight. Change is achieved fairly quickly. But due to the lack of carbohydrates, it is not recommended to follow the program for more than two weeks. In ten days it is really possible to get rid of around six extra pounds.

9. Diet based on lean soups

This is a low carb diet. There are three main rules to follow:

• All meals are low-fat vegetable soups or broths;
• It is forbidden to use other food products;
• Satisfy the feeling of hunger with broth.

A variant of the lean diet to lose weight for a week: a menu ready for every day

For a week of such a diet, you can lose about five extra pounds. Regular weight loss will not drive the body through stress or worsen health.

Monday

• Breakfast: semolina porridge, mint tea and fresh berries.
• Lunch: cauliflower and carrot soup, citrus juice.
• Afternoon snack: unsweetened homemade compote, fresh fruit.
• Dinner: fruit salad, rosehip infusion.

Tuesday

• Breakfast: a slice of rye bread with eggplant caviar, a cup of unsweetened raw coffee.
• Lunch: vegetable stew, citrus juice.
• Afternoon snack: an apple, low-fat natural yogurt.
• Dinner: baked vegetables, green tea.

Wednesday

• Breakfast: buckwheat, cherry tea.
• Lunch: spaghetti, tomato juice.
• Afternoon snack: potato dumplings, green tea.
• Dinner: fruit salad, herbal tea.

Thursday

• Breakfast: zucchini pancakes, raspberry tea.
• Lunch: cabbage rolls with pearl barley, strawberry juice.
• Afternoon snack: fruit salad.
• Dinner: Potato casserole.

Friday

• Breakfast: apples with oatmeal, black coffee without sugar.
• Lunch: meatless borscht, apple juice.
• Afternoon snack: low fat cottage cheese, honey, nuts.
• Dinner: stewed cabbage, tea.

Saturday

• Breakfast: black bread with courgette caviar, herbal tea.
• Lunch: bean salad, dressed with oil, tomato juice.
• Afternoon snack: baked apples.
• Dinner: fruit salad with yogurt, tea.

Sunday

• Breakfast: rice porridge, citrus juice.
• Lunch: light vegetable soup, rosehip tea.
• Afternoon snack: pumpkin casserole, unsweetened homemade jelly.
• Dinner: fruit salad, raspberry juice.

Nutritionist's opinion

Foods of plant origin, which can be consumed during a lean diet, are often very rich in many useful substances and vitamins, as already mentioned several times above. Due to this, a severe deficiency of something necessary does not develop in the fasting person's body and serious harm to health is not caused.

However, as practice shows, it is still better to refrain from a lean diet for a number of diseases of the gastrointestinal tract, as well as during pregnancy and breastfeeding. Such dietary restrictions are not useful for children.

In general, in a friendly way, a lean diet would be suitable only for absolutely healthy people. If you are forced to follow some other abstinence program from certain food categories (for medical reasons for chronic diseases), you better not get involved. Health is more expensive.