Lean diet for weight loss

A slim and fit figure is what every girl dreams of. The beautiful half of humanity always strives 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 Fast 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 even benefit your health. People unknowingly often confuse a lean diet with fasting. But they differ significantly from each other.

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

Doctors conducted studies on patients, according to 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.

Results are achieved quickly because the system has many benefits:

• Weight is normalized in a short period of time;
• The amount of fat consumed is minimal;
• The body is cleansed of harmful substances;
• Nutrition is balanced, so vitamin deficiency does not occur.

The following rules should be followed:

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

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 their well-being. These effects will not last long, but they will add thoughts about switching to a healthy diet, and strengthen the general attitude towards it.

The lean diet does not imply fasting. Weight loss is carried out by limiting calories consumed. Therefore, the body begins to convert its own fat stores into energy. Toxins and toxins are removed thanks to the fiber contained in fruits and vegetables. Promotes weight loss and low calorie content in plant foods.

Disruption during a diet is unlikely, because the feeling of hunger practically does not arise due to the nutritional value of the food. Refusal from harmful fatty foods helps to 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 reserves are broken down faster and cellulite disappears. The diet will give the losing weight a feeling of lightness, good mood. In a short time, a person may well lose a couple of extra pounds. But it must be remembered that the weight lost due to the diet returns soon after it ends.

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. Restriction in food, and its selective consumption help to reduce the risk of developing atherosclerosis, cardiovascular diseases and hepatic pathologies.

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

When dieting, 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;
• Do not 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 activities are allowed in the form of walking, morning exercises;
• If you need 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 intake of fluid helps to 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, 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:

• Pregnancy period;
• Breastfeeding;
• Children's age;
• 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 on a lean protein diet

There are a lot of products that are allowed for making up a dietary menu. Let's see what you can and cannot eat.

Approved Products

In order 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 many of them in legumes. Buckwheat and apples will help maintain the iron in the blood at a normal level. To ensure the full functioning of all organs and body systems, eat more fruits and fresh vegetables rich in vitamins and minerals.

The main source of protein is legumes and soy products. The former contain a lot of protein, thanks to which muscle mass is built. Soy products will be an excellent alternative to meat and dairy products.

Prohibited Products

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

Best Lean Diets Review

Below are the ready-made diets.

1. Fasting on buckwheat diet

Eating one buckwheat lasts exactly seven days. You need to cook it according to a special recipe. Brew 400 g of cereals 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. 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 will have one apple and one oatmeal. You are allowed to drink a glass of your favorite tea. Lunch looks a little more varied: an apple, lean fish and a vegetable salad seasoned with lemon juice. Dinner should be light: an apple, fruit salad and a glass of low-fat kefir.

3. Lean diet with fasting day

The program is seven days long. Each day's diet consists of the usual menu of permitted herbal products. The seventh day is fasting. Unloading should be carried out by using only one product during the day: cucumbers, apples or cereals cooked in water.

4. Rice Diet

Those who are losing weight will delight in an affordable menu of lean meats and fish. The duration of the diet should not exceed a 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 have dinner again with rice, but with vegetables.

5. Diet on porridge

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

• Cleans from toxins and slags;
• Improve the work of the gastrointestinal tract;
• Provide nutrients and vitamins;
• Replenish energy reserves and give a positive mood;
• Provides a long-lasting feeling of fullness;
• Decrease the need for fats;
• Plant-based protein helps build muscle.

Natural cereals should be preferred. Do not try to lose weight on instant porridge. There is nothing useful in these bags for humans.

Before starting a diet, you have to prepare your own body by arranging 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 drinking 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 is accelerated and the appetite is reduced. After all, the need for food becomes slightly lower.

Porridge contains slow carbohydrates. Reinforce your diet with moderate physical activity. For a good result, daily walks lasting at least an hour are quite enough.

6. Salad and fruit

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

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

Apples, citrus fruits and pineapples 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 the available nutrients and vitamins. Despite the high liquid content in fruits, you need to drink at least one and a half liters of water per day.

Avoid all salt and sugar on your diet, which inhibit 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 shedding extra pounds will definitely go faster.

7. Carrot

The carrot diet is not only delicious but also highly 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 to remove toxins from the body. Also, carrots are high in antioxidants.

You shouldn't eat anything except carrots. Consume it exclusively fresh. Salads from it 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. Also, protein is 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 stores, 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 an affordable and cheap 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 made with this vegetable can increase gastric acid production. 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. Change is being 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 about six extra pounds.

9. Diet 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 for weight loss 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 drive the body into 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 rough coffee without sugar.
• Lunch: vegetable stew, citrus juice.
• Afternoon snack: one 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: borscht without meat, apple juice.
• Afternoon snack: low-fat cottage cheese, honey, nuts.
• Dinner: stewed cabbage, tea.

Saturday

• Breakfast: black bread with zucchini caviar, herbal tea.
• Lunch: salad of beans, 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.

Nutritionist's opinion

Food of plant origin, which is allowed to be consumed during a lean diet, is often very rich in many useful substances and vitamins, as already mentioned more than once above. Due to this, a serious deficiency of something necessary does not develop in the body of the fasting person and serious damage is not caused to health.

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

In general, in an amicable way, a lean diet would be suitable only for absolutely healthy people. If you are forced to sit on some other program of abstinence from certain categories of foods (for medical reasons for chronic diseases), then you better not get involved with this. Health is more expensive.