Lean diet for weight loss

A slim and fitted 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 are going to talk about a lean diet.

Effective lean diet for rapid weight loss

The lean diet involves completely avoiding foods of animal origin. Nutritionists do not recommend following such a diet for a long time, but several months of such a diet will even benefit your health. People often unknowingly confuse a lean diet with fasting. But they differ greatly from each other.

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

Doctors conducted studies on patients, 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 occurrence of atherosclerosis almost impossible.

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

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

The following rules must be followed:

• Eat in portions;
• The portions should be small;
• Lack of snacks between meals;
• Complete rejection of sweets, alcoholic beverages;
• It is permissible not to eat more than three tablespoons of honey per day.

Mechanism of action

The basis of the diet is cereals, fruits and vegetables. Due to the high content of nutrients and vitamins, a person manages not only to lose weight, but even to improve his well-being. These effects will not last long, but they will add reflections on the transition to healthy eating and strengthen the general attitude towards it.

Lean diet does not involve fasting. Weight loss is achieved by limiting the calories consumed. As a result, the body begins to convert its own fat stores into energy. Toxins and toxins are eliminated through the fibers contained in fruits and vegetables. Promotes weight loss and low calorie plant foods.

Disturbances during a diet are unlikely, since the feeling of hunger hardly occurs due to the nutritional value of the 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, due to which fat stores are broken down faster andcellulite disappears. The diet will give weight loss a feeling of lightness, a good mood. In a short time, a person can lose a few 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.

Recommendations

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

Diet foods will gently help rid the body of harmful substances, toxins and toxins. And the result on the scale inspires even more.

When dieting, it is important to respect the following rules:

• It is not recommended to diet on an empty stomach more than once every three months;
• Each day, you must respect 5 to 6 meals per day;
• Food portions should be small;
• Don't overeat;
• We'll have to skip snacks between meals. If you are completely unbearable, you are allowed to eat a few nuts or dried fruits;
• Complete rejection of sweets, muffins, alcohol;
• You can eat three tablespoons of honey a day;
• Light physical activity is permitted in the form of walking, morning exercises;
• If you need to lose more than ten kilograms, the duration of the diet can be longer than two weeks;
• It is important to observe the drinking regime. Getting plenty of fluids helps flush toxins out of the body as quickly as possible. It is allowed to drink clean water, green tea, freshly squeezed fruit juices.
• Dishes should be steamed or stewed;
• Stick to your sleep schedule. You should sleep at least eight hours a day.

Following these simple guidelines will help you lose weight, albeit 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 consult a doctor for detailed, personalized advice and guidance.

Foods for Weight Loss on a Lean Protein Diet

There are many products authorized for the composition of a diet menu. Let's see what you can and cannot eat.

Approved products

To achieve a positive result, the menu should consist of dishes of vegetables and mushrooms.

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

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

Prohibited products

Weight loss will help with refusing or restricting fatty foods and sweets. You will have to give up salt, artificial spices and your favorite sauces. Of course, the use of alcoholic drinks during the diet is prohibited. Don't worry about giving up so much food. Feelings of hunger won't bother you with the high fiber and vitamin content in the new diet.

Best Lean Diets Reviewed

Here are the ready-to-use plans.

1. Fast with buckwheat

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

2. On 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 includes an apple and oatmeal. You are allowed to drink a glass of your favorite tea. Lunch seems a little more varied: an apple, lean fish and a vegetable salad seasoned with lemon juice. Dinner should be light: an apple, a fruit salad and a glass of low-fat kefir.

3. Lean diet with fasting day

The program lasts for seven days. The daily diet consists of the usual menu of allowed herbal products. The seventh day is the fast. 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 affordable menu of lean meats 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 accompanying rice. You will again have to dine with rice, but with vegetables.

5. Diet on porridge

This type of food is quite common. Nutritionists say it's one of the healthiest weight loss options out there. This is due to the effect of porridge on the body:

• Cleans toxins and slag;
• Improve the work of the gastrointestinal tract;
• Provide nutrients and vitamins;
• Replenish energy reserves and give a positive mood;
• Provides a lasting feeling of fullness;
• Decrease the need for fat;
• Plant proteins help build muscle.

Natural grains 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 own 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 respect the correct consumption regime. A person should drink at least a liter and a half of clean water per day. Drink a glass of water before each meal. Thus, the metabolism is accelerated and the appetite is reduced. After all, the need for food decreases slightly.

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

6. Salad and fruits

Fruit nutrition programs attract people with their simplicity and fairly high results. But can we eat all the fruits?

Experts recommend to use exclusively seasonal. They are the most beneficial for the body. It is best to follow a diet in the summer or fall, when the store shelves are rich in fresh fruit.

Apples, citrus fruits and pineapples will be the best weight loss aids. 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 of fruits, you should drink at least 1. 5 liters of water per day.

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

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

7. Carrot

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

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

Drinking more pure non-carbonated water, tea, and freshly squeezed carrot juice is recommended for liquids.

Losing weight on a carrot diet is due to its high fiber content. In addition, proteins are absent in large quantities, so that glucose does not accumulate. Therefore, fat does not have to be formed. The body begins to create energy from its own fat stores, breaking them down.

The weight loss diet is simple: eat carrot salads three times a day, drink carrot juice and lose weight. Most often they follow such a diet for a maximum of three days.

8. Cabbage

Cabbage is an affordable and inexpensive vegetable that is commonly used for culinary purposes. On a diet, you can eat it cooked, canned or baked. Fresh cabbage is also good for eating.

Meals made with this vegetable may 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 initial weight. The change happens quite 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 shed about six extra pounds.

9. Diet on lean soups

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

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

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

For a week of such a diet, it is quite possible to lose about five extra pounds. Smooth weight loss will not lead the body to 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 raw coffee without sugar.
• Lunch: vegetable stew, citrus juice.
• Afternoon snack: an apple, natural low fat 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: courgette pancakes, raspberry tea.
• Lunch: cabbage rolls with pearl barley, strawberry juice.
• Afternoon snack: fruit salad.
• Dinner: Potato casserole.

Friday

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

Saturday

• Breakfast: black bread with zucchini caviar, herbal tea.
• Lunch: bean salad, seasoned 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.

The opinion of the nutritionist

Foods of plant origin, which can be consumed with a lean diet, are often very rich in many useful substances and vitamins, as already mentioned more than once above. Thanks to this, a serious deficiency of something necessary does not develop in the body of the person on an empty stomach, and serious damage to health is not caused.

However, as practice shows, it is always better to refrain from a lean diet in many diseases of the gastrointestinal tract, as well as during pregnancy and lactation. Such dietary restrictions are not helpful for children.

In general, amicably, a lean diet would only suit perfectly healthy people. If you are forced to participate in another abstinence program from certain food categories (for medical reasons in chronic diseases), you better not get involved in this. Health costs more.