Do those who paid with the waist for their love of food deserve the most difficult tests? This approach is deprecated! Modern nutritionists argue that the best diet for weight loss is one that you can follow comfortably without falling down from weakness, without getting overwhelmed in search of special foods and without getting hung up on calculating calories and percentages. We offer you a selection of the easiest diets for every taste!
An easy diet for the lazy: a bottle and a watch
Clear rules, ease of use and impressive effect - the light water "diet for the lazy" is rightfully one of the most popular.
It will not be possible to get confused in the conditions of this weight loss plan with all the desire, the main rule is only one - 20 minutes before each meal, you need to drink 200 ml of plain still water. On the contrary, it is not recommended to drink during a meal and for two hours after it.
The duration of the light diet for the lazy is 2 weeks, it is assumed that during this time you will be able to get rid of at least 5 kg without making drastic changes to the diet.
Losing weight is due to the natural reduction in portions: you eat less because your stomach is already full.
Another common light diet, which does not require intervention in the diet, can last without restrictions on the duration - the rule "Do not eat after six (five, seven . . . )" many women use almost all their lives.
Although nutritionists doubt the feasibility of such a life hack and even argue that from the point of view of biochemistry, the ban on evening meals should cause weight gain, popular opinion adamantly continues to consider a light diet, simply restricting food after a while, a simple and effective way to keep fit.
Easy Gourmet Diet: Traveling in a Plate
Many of us are reasonably convinced that a light diet should be varied first and foremost. Indeed, eating plans that allow large amounts of food and prohibit only obvious dangers are simple and enjoyable to follow. Plus, gourmet meal plans tend to promise serious health benefits from their high amounts of non-starchy vegetables and unsaturated fats.
Losing weight on them, however, not particularly quickly, but stable and for a long time - given the fact that light gourmet diets, as a rule, can be used as permanent eating styles.
The most popular of these easy-to-follow variety 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. In order to eat like happy centenarians of sunny countries, you need to form a menu of fresh vegetables and whole grains, choose sea fish as the main source of animal protein (5-6 servings per week), and from eggs and red meat, on the contrary, if possiblerefrain. If these restrictions seem serious to you, you may 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, check out two other 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 ensure satiety for a long time. The Nordic 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-stable vegetables such as potatoes, carrots, turnips, beets, combined with cereals and seasonal plants, as well as fish and meat. . . .
Another light gourmet diet is the Diane Kress Metabolic Diet. It is characterized by a very diverse, although not devoid of prohibitions menu: the purpose of the metabolic diet is to rid the body of the consequences of carbohydrate abuse. The abundance of "empty calories" in the menu of a modern city dweller leads to disruption of the insulin receptors. According to Diane Kress, in order to "reset" hormones, you need to almost completely give up carbohydrates for two months. You can find out if the metabolic diet is right for you with our test.
And those who are not averse to adding a little philosophy and exotic wisdom to their diet will certainly be interested in Ayurveda - we have already told you how to start an easy acquaintance with this amazing teaching. The basis of Ayurveda is the idea of a person as a being, in whose physiology this or that element predominates. 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, and not just lose weight, but radically change and improve your life.
An easy diet without too much thought: mono-weight loss
If for some, ease is a wide choice, then for others, the situation may be quite the opposite. Those for whom monotony is not a hindrance, but a quick result is more important than possible side effects, will call it an easy diet to lose weight on a menu with a single product.
The most famous among the mono-diets can be considered a buckwheat diet, a kefir diet and an oatmeal diet. Each of them promises an enviable "plumb line" - about 1 kg per day. The rules are simple - for the entire duration of the weight loss plan, you eat only the approved product that gave the name to the diet, and you also drink water. Of course, such serious dietary restrictions are fraught with many unpleasant consequences, so mono-diets are easiest to practice in the format of fasting days (1-3 days).
The most persistent 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, do not forget to consult your doctor before deciding on such drastic measures to return to the "marketable state", and, most importantly, be prepared for the well-known yo-yo effect - quickly lost kilograms quickly return!
Easy alternation diet: changing of the guard!
For those who do not have the patience to sit on not only one product, but even simply refrain from seductive junk food for any length of time, alternation diets have been invented. Remember the Mad Hatter's tea party, where the guests would suddenly jump up and switch places? The principle is the same, only in the role of guests - different types of products.
The classic diet of BUCH (protein-carbohydrate alternation) for 30 days is distinguished by simple rules: one day you eat only carbohydrate food, the second you combine carbohydrates and proteins, and on the third you give preference exclusively to proteins, after which the cycle repeats.
This meal 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 into carbohydrates and protein does not seem such an easy task, pay attention to the Six Petals Play Diet - it lasts 6 days and is essentially a chain of mono diets. In order to lose at least three kilos on the "Six Petals", cut out of paper . . . chamomile. One day - one petal and one permitted product! Sign them: "Fish", "Vegetable", "Chicken", "Grain", "Curd", "Fruit", and tear off as you "pass the quest".
And, of course, cheating can turn any diet into a light one: a special approach to losing weight that legalizes "planned breakdowns". When you practice cheating, you stick to a strict diet six days a week, and on the seventh you go into the breakaway, allowing yourself all that "forbidden", which so much dreamed of, eating Bonn soup from Monday to Saturday. Although cheating is frowned upon by nutritionists as a form of eating disorder, the method has ardent fans who argue that cheating avoids the hated plateau stage (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 pick up a bouquet, so why not entrust your weight loss menu to specially trained people? A light diet is one in which the most losing weight is limited to the role of an eater, and it is not necessary to hire a cook.
For those who dream of getting a dream figure, but are not ready to deal with their diet personally, "box diets" have been invented.
Ready-made diet meals can complement a regular diet, such as diet shakes, a protein, vitamin, and fiber blend "enhanced" with the added flavor of dessert or chicken soup. It is assumed that such cocktails saturate and provide all the nutrients necessary for the body to function for a long time, automatically reducing the amount of food eaten and at least partially solving the problem of finding and preparing food that will help you lose weight.
By the way, experiments are already being carried out with a special powder, in which absolutely all nutrients necessary for vital activity are presented in optimal proportion. Scientists are optimistic that such powders, completely replacing any food, will solve the problems of hunger in lagging countries and generally take humanity to a new level of freedom from the captivating melting chocolate and the intoxicating aroma of freshly baked bread.
Fortunately, the future has not yet come completely, those who are losing weight can still rely on a traditional ready-made diet menu. "Diets in a box", which are breakfasts, lunches, dinners and snacks with a balanced composition and calories, are offered today by specialized medical or food companies, as well as famous nutritionists. The run-up in the cost of such "food rations" is quite serious, as is the form of release: you can choose both inexpensive "chests" filled with powdered and freeze-dried dishes with an impressive shelf life, and daily delivery of the freshest and healthiest dishes prepared by international class chefs.
9 easy ways to make any diet easy
Bye Bye Lemonade Joe
The American Dietetic Association warns that daily soda and juice consumption increases your chances of gaining excess weight by 65%. At the same time, the label "dietary" on the drink is a marketing gimmick and does not mean that it has been blessed by nutritionists. Moreover, sugar substitutes used in diet soda whet the appetite and provoke overeating, including due to the fact that they "deafen" the taste buds. If it is psychologically difficult for you to suddenly 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 anything easy, and diet is no exception. Eat by the hour: a clear daily routine benefits adults as much as kindergarteners. Scientists are sure: than 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 (of course, excluding the time of a night's rest). But not eating after six, as you already know, is only for those lucky ones who fall asleep no later than ten in the evening.
Catch grapefruit
Many people know the grapefruit diet, but to benefit from the bright citrus, it is not at all necessary to eat it predominantly.
Add half a grapefruit to two to three meals a day to get you a dose of naringinine, a valuable nutrient that stimulates fat burning and normalizes the production of insulin, the hunger hormone. Grapefruit helps to cope with cravings for sweets, and it is also good because it harmonizes with almost any dish - you can add slices to a vegetable salad, serve with meat and poultry, or simply eat as a juicy dessert.
Look for food around the bush
Literally! Shopping behavior research has prompted large grocery chains to place food loaded with trans fats, sugar, salt and additives in the center of the hall. 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 line of sight - you risk filling the cart with what you will soon regret. Explore the remote shelves, unobtrusive nooks and the rest of the store's perimeter. Also, do not forget about the shopping list and a simple rule of thumb to grab a bite 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 make the diet easier, organize the storage of food so that the first thing to look at is fresh vegetables or fruits. For the best effect, they can be prepared by peeling and sorted into portions.
Freeze mercilessly
Lack of time to cook 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 casting over a saucepan, stomach rumbling. Freeze homemade semi-finished products or ready-made 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 pasties and pizza, but vegetables and shrimps - New York nutritionist Ellie Krieger reminds that frozen shrimps are fresh fresh, because they are immersed in the "permafrost" immediately after they are caught, and fresh ones still have to get tocounter.
Attention, cleanup!
Don Jackson Blatner, 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 easily make their diet easier. "Rinsing your mouth or brushing your teeth is a simple sign that the body understands quite clearly: we have finished eating! It really helps to stop the urge to chew - both physiologically and psychologically, "the specialist is sure.
Move to the rhythm of salsa
The recommendation to add more vegetables to the diet baffles you, because completely different habits have been learned from childhood, and the salad is Olivier, not lettuce sprinkled with lemon? Outsmart yourself: make salsa out of vegetables! This ubiquitous Mexican additive is not only made from the classic boiled tomato recipe. "Raw" salsa pico de gallo is prepared from fresh vegetables, and you can put there even cucumbers, even radishes, even though bell peppers, the main thing is to chop everything finely and add chili. This salsa will last a couple of days in the refrigerator in a tightly sealed container; it can be served with soup, meat, egg dishes. Salsa and banal potatoes are tastier and healthier!
Brown is the new black
A simple rule of thumb: the more brown a grain or cereal product looks, the more healthy fiber it contains. Fiber passes through the digestive tract in transit, saturating, but not assimilated; serves as a "brush" for the digestive tract and a breeding ground for beneficial bacteria in the intestine. If you see two varieties of a product: white and brown, then grab the second without hesitation. Brown rice, brown spaghetti, grayish brown spelled flour - they all underwent minimal industrial "improvement" and retained valuable grain shells, unlike their white counterparts, in which after the "upgrade" the plant was left with only empty calories and a high glycemic index.
However, it is more difficult with bread - often a "healthy" brown color is given to it by special premixes, and not at all natural bran, and high-purity wheat flour takes 90% of the composition. What to do? Do not be fooled by appearance, carefully read the composition, 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. A trained eye can easily distinguish a night owl: due to the excess of the stress hormone cortisol, a fatty "life buoy" builds up on his waist. In addition, regular sleep deprivation triggers the release of ghrelin, the "emergency" hormone that makes us crave starchy, fatty sugary foods. Ghrelin is sure that we are in trouble and we need an urgent surge of strength, 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, whatever the cost. All the series cannot be watched, all the work cannot be redone, but decisively turning off the Internet and breathing fresh air, taking a bath with lavender or reading a good (paper! ) Book for half an hour still did 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, and not in the evening, sleep better and get more benefit from the rest.