Menu for weight loss by 10 kg. Menu and three effective diets for a month for weight loss

Are you unhappy with your figure due to being overweight? Do you want to wear smaller clothes? There are no problems in this, because everyone can lose weight, the main thing is to take this process seriously and with all responsibility. In order not to harm the body, you can lose no more than 10 kg in a month.

How realistic is it to lose 10 kg in a month?

Most "losing weight" doubt such results as losing 10 kg per month, but in vain! After all, it is not only realistic, but also quite simple. No need to starve yourself, follow strange diets, use suspicious pills, or exhaust your body with physical exertion. It is enough to read this article carefully, follow all the recommendations and, of course, have a purposeful attitude.

This method of losing weight is very popular and has been proven by examples of real people. But do not treat this with fanaticism and continue to lose weight by 10 kg per month. This can lead to serious health problems for you. It is enough to use this method once, and then give your body a break from extreme changes for at least a couple of months, trying to maintain the result and not break loose.

Should you lose weight at all?

Let's first see if your body needs to lose weight. To do this, take a close look at yourself:

1. Any physical activity (even climbing stairs) makes you dizzy, short of breath and sweating heavily.
2. After a hearty meal, you tend to sleep, and after a snack, you always feel tired or completely relaxed.
3. In the late evening hours, you are sure to dive into the refrigerator to bite off a piece of cake or sausage before bed.

To reliably make sure that there is still excess weight, you need to calculate your body weight and identify extra pounds. This can be done on the weight calculator: https://calcsoft.ru/calculator-vesa

After you are convinced that you are overweight, you can move on to the next stage - learning the basic rules for losing weight.

Basic diet rules for a month

People who have problems with excess weight always do not follow the diet, are subject to great stress and do not limit themselves in the use of harmful products. Many would be happy to revise their diet, but they don't know where to start. To do this, you need to gather all your will into a fist and strictly adhere to the following rules:

1. Avoid salt and sugar completely. This is really difficult, because unsalted food is not very tasty. But for the sake of the result, you can wait 1 month. With sugar it is easier, it can be replaced with honey.
2. We completely exclude potatoes, bread (except crackers), fats, fried foods from the diet.
3. We give priority to vegetables and fruits.
4. Nothing sweet is allowed (ice cream, jam, cake, chocolate).
5. No sodas. You can drink mineral water, but without gas.
6. You can't drink alcohol.
7. You can not use hormonal drugs.
8. No semi-finished products.
9. No spices.
10. Any meat can be consumed only boiled and without fat.
11. Eat skim milk daily.
12. For breakfast, you can eat porridge (except rice and semolina).
13. Be sure to drink 1.5 liters of pure water per day.
14. The last meal should be at 19.00.
15. If you still feel hungry between meals, then you can eat some nuts or dried fruits.
16. Diet is great to combine with light physical activity.

Mental attitude to diet

In order to lose weight, you must strictly adhere to the rules of weight loss, and this is unusual for the body, which causes frequent breakdowns. That is why you need to have not only a desire, but also mentally prepare for this difficult process. Usually, the point of psychological preparation is not given due attention, considering it a waste of time, but in fact, the psychological attitude to the diet is considered the main key stage.

A month is a long period and it is important to understand that in a week your figure will not change, noticeable changes will begin from about 23 days of dieting and moderate exercise. loads. It is important to consider the following points:

• You don’t need to evaluate your forms every day by looking in the mirror - you still won’t notice anything. To do this, you need to take a picture of yourself in a swimsuit before losing weight, and then take another photo a month later. That's when the result will be visible.
• For more effective motivation, you should purchase a scale and check your achievements once a week.
• Those who tried to lose weight using this method, following all the instructions, effectively dropped 10 kg (+ - 2 kg). Therefore, it is not necessary to say that it is precisely for you that this will definitely not work. They did it and so can you.
• Buy an inexpensive item 1 size down and try it on during this month. You will definitely notice that every week you feel more comfortable in it.
• Collect photos of people before and after losing weight in a folder (there are enough of them on the Internet). And every day look at them and be inspired. This is for everyone.

Keep in mind. Strictly 10 kg in 30 days can not be lost, it all depends on the body. Someone loses 2 kg more, and someone less. If by the end of the month you lose less than 7 kg, then the diet can be increased for another 1 week. The result will surely show itself.

Menu

No need to be too strict with yourself and exhaust your body with starvation. You just need to choose hearty and low-calorie foods. The menu should be varied, in compliance with the correct drinking regimen. Every week you can change the type of diet, thereby making your diet more complete. But it is worth remembering that these diets should not starve you, contain drugs or be monotonous. For example, study (or use) the 1 week dietary regimen:

Monday

• Breakfast. Pumpkin porridge with apple and grapefruit seasoned with natural yoghurt, fermented baked milk or kefir.
• Lunch. Two loaves of bread, a glass of unsweetened tea and a slice of low-fat cheese.
• Dinner. Cabbage soup or borsch, without potatoes, fats and frying.
• afternoon tea. Apple / banana and a glass of fat-free kefir.
• Dinner. A piece of steamed fish and a vegetable salad without the addition of oil or mayonnaise.

Tuesday

• Breakfast. Whole-grain cereal (2 tbsp.) Drenched in low-fat milk, and an apple.
• Lunch. A glass of green tea with a slice of lemon, croutons and a slice of cheese.
• Dinner. Pea soup and 2 boiled eggs.
• afternoon tea. Grapefruit and a glass of kefir.
• Dinner. Fat-free cottage cheese 150-200 grams, a glass of kefir and an apple.

Wednesday

• Breakfast. 2 boiled eggs, a glass of tea.
• Lunch. Natural muesli filled with 1 glass of fermented baked milk.
• Dinner. Vegetable soup with beans, tomato and cucumber salad (you can pour kefir and add a little crushed garlic).
• Snack: an apple and a glass of yogurt.
• Dinner: 200 grams of boiled chicken fillet, 1 egg and coleslaw.

Thursday

• Breakfast: a glass of orange juice, crackers.
• Second breakfast: muesli with milk.
• Lunch: pumpkin soup, two boiled eggs, a glass of green tea and a green salad.
• Afternoon snack: green apple.
• Dinner: steamed fish cake, 2 tbsp. spoons of boiled buckwheat, a glass of fermented baked milk.

Friday

• Breakfast: a glass of kefir, cereal muesli with the addition of 1 teaspoon of honey, you can pour kefir.
• Second breakfast: Rusks with tea.
• Lunch: chicken broth with a piece of chicken, 2 boiled eggs, cucumber salad.
• Snack: a handful of various dried fruits and a glass of fermented baked milk.
• Dinner: a glass of yogurt, 200 grams of cottage cheese and a handful of raisins.

Saturday

• Breakfast: a glass of yogurt, muesli.
• Second breakfast: 3 tablespoons of boiled buckwheat with milk.
• Lunch: boiled chicken meatballs (3 pcs.), A glass of green tea with lemon and 1 apple.
• Afternoon: orange.
• Dinner: boiled piece of turkey, vegetable salad with spinach.

Sunday

• Breakfast: tea and crackers.
• Second breakfast: we skip it every Sunday.
• Lunch: boiled chicken breast (200 grams), vegetable salad.
• Afternoon snack: we skip it every Sunday.
• Dinner: a boiled piece of lean beef, a glass of fermented baked milk and carrot salad with raisins.

Foods to help you lose weight (video)

You no longer need to make lists of allowed foods for a diet. This video reviews the top 20 diet foods that help you lose weight.

Sports activities while dieting

Compliance with a diet in combination with sports loads provides faster and more reliable weight loss. With rapid weight loss (in our case, by 10 kg per month), slight sagging of the skin in problem areas of the body is possible. Playing sports will help to avoid this unpleasant phenomenon.

There is no need to visit gyms. It will be quite enough to carry out small ones. And then losing weight will bring not only physical beauty, but also improve health.

As additions to the diet, the following sports can be called:

• easy running;
• rollerblading or ice skating;
• cycling or exercise equipment;
• swimming;
• strengthening the press;
• morning work-out.

Any of the above loads must be given at least 40 minutes.

About other effective exercises for weight loss -.

A set of exercises from Svetlana Fus for weight loss (video)

In the presented video, Svetlana Fus will share with the audience how to lose 10 kg in a month without harm to health.

Weight loss procedures

In order for the monthly diet to be more effective and have a permanent, rather than temporary result, it is necessary to additionally introduce procedures that enhance the effect of losing weight:

• Bath or sauna. Significantly improves blood circulation, removes excess water, toxins and toxins.
• baths. Soothe, normalize the nervous system, help to relax. It is better to take baths with sea salt, essential oils or citrus decoction. They help to improve the skin, give it elasticity.
• Wrap. It involves the use of a simple cling film. The problem areas of the body are wrapped in several layers. Due to this, a greenhouse effect is formed, which breaks down and removes fats. In the last article, we already talked about.

Disadvantages of losing weight

Losing any amount of weight has its consequences and disadvantages. In our case, you risk your health. The following degradations can be observed:

• Vitamin deficiency, which will be accompanied by brittle nails, hair. Forces will disappear, the strongest weakness and depression of mood will come.
• Failures and disorders of the gastrointestinal tract.
• Exacerbation of chronic diseases.
• Decreased immunity.
• Depression.

If the above health problems began to appear in the first weeks of losing weight, then you should stop everything and consult a doctor.

Contraindications for weight loss

Losing weight is a big stress for the body and can be accompanied by negative consequences for it. Therefore, it should be borne in mind that not everyone can lose weight by 10 kg in a month. We list those for whom such weight loss is undesirable:

• Children under the age of 16 are not allowed to lose weight on their own. Exceptions are diets specially selected by the doctor.
• It is not recommended to lose weight for people over 55 without the knowledge of a doctor.
• It is strictly forbidden to go on a diet to those persons who do not need it at all.
• Pregnant and lactating women.
• Persons with mental disorders.
• Persons suffering from alcohol or drug addiction.

Before you start losing weight, carefully study what you should never do during weight loss:

• Take medicines that promote rapid weight loss. These also include special herbs, teas, dietary supplements.
• Starve. If you refuse food, you risk undermining your health. Moreover, it has long been proven that with increased starvation, the human body begins to store fats at an active pace. And you won't be able to lose weight quickly.
• Trying unusual diets, drinking suspicious cocktails, or using questionable methods (such as taking a baking soda bath).

• Before starting a diet and during it, you should start taking vitamins. You can buy a tonic vitamin complex at any pharmacy.
• Less stress, more sleep.
• Movement is life. Stop using the elevator, take a walk instead of traveling.
• Get more physical activity. Swimming pool, gym or homework is the key to successful weight loss.

Note! Weight loss of 10 kg per month is considered a large and sharp indicator. In some cases, this can adversely affect health. It is advisable to consult a doctor before losing weight.

How to lose 10 kg in a month in a month? This question torments more often the fair sex on the eve of spring or summer. It is very important to make the process smooth and not harm your health. The first results will motivate you to maintain a diet and exercise in the future. (Hi-tech is available).

In order to lose up to 10 kg per month and not cause damage, you should follow the tips:

• Refusal of flour products. In the online weight loss program, it is recommended not to eat bread and its derivatives for some time.
• Refusal of sugar and its derivatives. Even if you have a sweet tooth, you should limit yourself to foods that contain a lot of sugar.
• Refusal of fried and salty. These components can retain water in the body in addition to the harmful effects on it.
• Rules for a light dinner and a hearty breakfast. Those who like to fill up at night gain weight much faster than those who refuse dinner altogether or replace it with protein foods.
• Do not drink after meals. The rule familiar to us in childhood really has a place to be. Drinking this or that meal, we deliberately stretch the stomach. As a result, in the future we need to eat significantly more calories than usual. (Tanya Rybakova dropped up to 3 kg in a week).

Instead of ordinary tea, we choose purple "Chang-Shu"

During weight loss, it is important to drink plenty of water. Tea is also useful, but without sugar. Instead of the usual, many people prefer Chang-Shu purple tea, which not only burns fat, but also prevents its further deposition.

Diet for losing 10 kg per month: menu

For those people who urgently need to lose a few pounds, an extreme weight loss diet has been developed. You can stick to it exactly or replace it every day with similar products (pay attention to Protasov's recipes).

1 Week. For breakfast, you can choose to eat: low-fat yogurt, a handful of fruits or nuts. After 2 hours, if you feel hungry, you can have a snack with an apple. For lunch, you can cook vegetable soup without frying and fat, low-fat varieties of fish or meat, salad. Dinner - a glass of yogurt.

2 weeks. Breakfast - cottage cheese low-fat dairy products, a handful of raisins. Lunch - salad, steamed fish or meat, vegetables. Dinner - vegetable salad.

3 weeks. Breakfast - whole grain bread, a handful of dried fruits. Lunch - 2 boiled eggs, 1 tablespoon of any cereal without oil. Dinner - cottage cheese and a glass of low-fat kefir.

4 weeks. Breakfast - vegetable green salad with cola hands. Lunch - boiled chicken fillet and salad. Dinner - 2 baked apples.

It is worth considering the fact that at one meal you should not eat more than 300 grams.

It is also necessary to take into account a number of contraindications that are present in this diet. Among them:

• Pregnancy and breastfeeding;
• Acute period of chronic disease;
• Persons over 55 years of age;
• Children under 16;
• Normal psycho-emotional rise.

Exercises to help you lose 10 kg in a month

In order for you to get a quick result, you need to work on weight loss in the complex. To do this, it is worth developing not only a nutrition system, but also intensive training, in which the emphasis should be on cardio load.

Ideally, the trainer should be engaged in the selection of workouts and exercises, writing a program specifically for you, taking into account the individual characteristics of the body and the presence of chronic diseases.

Sample workout plan:

Start with a 15 minute workout. Every day increase the time to 45-60 minutes. As a warm-up, you can jump rope for 3-5 minutes.

Run. How much should you run? In order to get rid of excess weight, it is recommended to start with running for 15 minutes. If you are a beginner, you can start with a brisk walk on a treadmill or a regular park. Over time, you need to increase the load and increase the pace. 30 minutes a day (morning or evening) is enough.

Legs and buttocks. The most proven and best exercises are lunges and squats. But you should start with simple squats, which are the most energy-intensive and effective for the lower body.

Abs and belly. Suitable exercises such as twisting, frog, boat. To do this, you need to lie on your back and lift your torso, straining your abs. It is very important to control the muscles of the neck, it is better to focus your gaze on the ceiling. If you do everything right, you will feel a pleasant burning sensation in the abdomen.

Means for weight loss without training and diets

Today, you can cope with excess weight without extreme diets, especially when the goal is to lose 10 kg per month. This is a very real figure, so it is enough to adjust the diet, excluding flour and sweets and use one of the modern means that increase sweating and cleanse the body.

"SHAPE UP BELT" sauna film

Wrapping is known to be a great help in losing weight. True, walking smeared with olive oil or other means from the list of home weight loss is not very pleasant. But there is an alternative - "SHAPE UP BELT" sauna film.

It is elastic, smells good and helps a lot in the issue of excess weight. The film enhances sweating, which allows you to burn subcutaneous fat and remove excess fluid and toxins from the body. It is recommended to apply several times a week (2-3).

Do you want to enjoy reduced forms in a month? Well, with the right approach, nothing is impossible! Learn from the article how to lose weight by 10, 20 and even 30 kg in just 30 days!

To lose weight in a month - this is the goal set by many young ladies who are thinking about the rapidly approaching vacation. How realistic these dreams are depends on the diet you choose and the diligence with which you approach this issue. It is believed that this period is optimal for getting rid of excess weight and changing the diet. However, it also poses some dangers: if you illiterately draw up a diet, you can disrupt the digestive tract, provoke vitamin deficiency and significantly weaken the immune system. So approach this issue with German pedantry. Ideally, if you consult a nutritionist and undergo an examination, this will help you find the right weight loss program for you.

Peculiarities

The main feature of the monthly weight loss period is the duration, which can be considered both its advantage and disadvantage. On the one hand, it is far from always possible to restrain oneself within the limits of what is permitted and strictly follow the rules of the chosen diet for 30 days. On the other hand, if you manage to tune in the right way, then the result will be exactly what is expected. And by the end of this marathon, you will come to a great state of health and a slimmer silhouette.

pros

1. The body gets rid of excess weight with minimal stress. This time is enough to switch to a different diet and adapt to a life without harmful products.
2. The result is stable and stable - if you follow the recommendations for leaving the diet and do not pounce on forbidden food in the very first days, you will be able to keep the plumb line for quite a long time.
3. New eating habits are developed, thanks to which you will no longer want to return to the old way of life and the old menu.
4. No need to exhaust yourself with long workouts. As a rule, this period is enough to build weight with moderate physical activity.
5. A huge number of diets for a month have been developed, among which it is easy to choose the best one for yourself.

Minuses

1. Not everyone can withstand 30 days of food on a limited menu.
2. It is difficult to resist disruptions, since holidays often fall within a month.
3. The dynamics of losing weight can be slow and often accompanied by pauses, which causes unpleasant emotions in losing weight.
4. It is not always possible to correlate the chosen diet and the usual schedule of life, as well as the observance of family traditions. One way or another, you have to make sacrifices.

Diets by results

Which diet to choose depends, first of all, what goal is in front of you. Some need to get rid of only 5 kg of weight, while others expect to completely transform during this period and throw off up to 25-30 kg of ballast. This changes the diet, weight loss features, physical activity and many other diet parameters. If you are focused on specific numbers, then choose a weight loss program based on the result.

10 kg per month (light)

Perhaps this is the most benign diet option for a month, of all those proposed, since you can get rid of 10 kg per month without much effort and deprivation. It is enough to slightly adjust the menu and increase physical activity in order to achieve such a result. Ideally, exercise 2-3 times a week.

Diet Rules

1. Don't eat late! The last meal should be no later than 19:00. The feeling of hunger in the evening hours can be killed with a glass of kefir or herbal tea.
2. To sleep a lot. It is best to go to bed before 23:00. At this time, metabolic processes in the body are most active, a hormone is produced that is responsible for the breakdown of fats. Active weight loss is happening at this time!
3. Abundantly drink. With a disturbed drinking regimen, metabolism is disturbed, so all efforts to get rid of excess weight will be in vain.
4. Get rid of bad habits. Often they lead to the appearance of excess weight and prevent weight loss. Smoking, alcohol adversely affect metabolic processes and slow down metabolism.
5. Competently combine products. Separate carbohydrates and fats, otherwise you will forever remain in your size.

Nutrition

The basis of the diet is allowed foods, including any vegetables (except potatoes), fruits (with the exception of bananas and grapes), low-fat milk and dairy products, lean meat, cereals. From bread it is desirable to choose only whole grain varieties. The prohibited list includes confectionery, oil and any fat, smoked products, alcohol, sweets. It is advisable to limit pasta in your diet and try to give up salt.

Menu Options

There is no strict menu. A person independently composes a diet, focusing on the recommended options. It is advisable to stick to 5 meals a day, which will help you not to starve and easily endure pauses between meals.

Breakfasts (optional):

• Fruit salad with yogurt.
• Portion of low-fat cottage cheese.
• 3-4 st. l. whole grain cereals.
• 2 eggs with vegetable salad.

Second breakfasts:

• Bread with tea.
• An apple or ½ grapefruit.
• A slice of cheese with ginger tea.
• Freshly squeezed pomegranate juice and bread.

• Vegetable soup without potatoes.
• A piece of fish or lean meat, vegetable mix.

Snacks:

• Fruits.
• Kefir.

• Baked fish or meat. A fresh vegetable salad.
• Vegetable pilaf and cucumbers.
• Low-fat cottage cheese with fruits.

The diet is quite sparing and balanced. You can do without multivitamin complexes, if you follow the variety of the menu.

15 kg per month

Without much harm, you can get rid of 15 kg. It will take a slightly stricter attitude to the menu and more intense physical exercise. All the same foods rich in fast carbohydrates are on the banned list - they are easily absorbed in the body and immediately settle on the sides. At the same time, a person, having had a snack with a bun or chips, after a couple of hours again languishes from hunger. Therefore, in the weight loss regime, you need to lean on food rich in polysaccharides - long carbohydrates. They saturate for a long time and do not lead to obesity. Traditionally, these are vegetables, fruits, lean meat, fish, dairy products. They are the basis of the diet for weight loss. There are several diet options for a month, for those who want to get rid of 15 kg.

Proper Diet

Attracts with a balanced set of ingredients for quick weight loss and maintaining good health. The menu is cyclical and thought out for every day. Your task is to follow it, repeating circle after circle for 30 days.

• 1st and 2nd day - for breakfast we drink a glass of low-fat kefir, have a snack with dietary bread. During the day we drink 2 liters of kefir. For dinner we eat a tomato and drink tomato juice.
• 3rd and 4th day - have breakfast with a whole grain bread sandwich with honey, drink unsweetened coffee. For lunch, boil a piece of chicken breast, eat 50 g of green peas with a piece of black bread. For an afternoon snack, you can drink a glass of kefir. We have dinner with a good piece of cheese (50-70 g), two eggs. Wash it all down with a glass of tomato juice.
• 5th and 6th day - in the morning we eat an apple and drink orange juice. For lunch, treat yourself to a vegetable soup or stew with a piece of bran bread. You can have a snack with an apple and a banana. And for dinner we recommend a vegetable salad, a piece of bread and tea with honey.

There should be 5 such cycles in total. In order not to experience health problems, it is recommended to drink vitamin complexes in parallel.

Vegetable (autumn)

An ideal choice for those who love fruits and vegetables. In autumn, when their diversity is especially rich, it is pleasant and easy to lose weight using such a system. The whole diet consists of all kinds of fresh fruits that need to be consumed according to a special scheme. The diet consists of two cycles lasting two weeks.

Cycle menu

• Day 1: buy a medium watermelon and eat its pulp. During the day, you can consume no more than 2 kg of this berry.
• 2nd: during the day we eat 2 kg of apples. We buy any varieties for a change: golden, Simirenko, etc. Some of the fruits can be baked in the oven with cinnamon.
• 3rd: enjoy the grapes. By weight, all the same 2 kg come out. We divide this goodness into several portions of 300-400 g and eat at intervals of 3 hours. Let's not forget about the drinking regimen.
• 4th: melon paradise. We choose a ripe fruit weighing 2.5 kg. We divide it into 5 parts and eat it in 5 doses.
• 5th: eat vegetables in any form. Boiled, steamed, stewed, baked in the oven. We ignore the potato - it is banned. It is recommended to consume no more than 3 kg of prepared food per day.
• 6th and 7th: we eat regular food, limiting the calorie content of food within 1500 kcal.
• 8-14th days: we build a menu of low-calorie foods, which is based on vegetables and fruits. In the diet, you can add lean fish, sour milk, lean meat. It is allowed to eat 1 piece of whole grain bread per day. The total calorie content of food per day is within the same boundaries - 1500 kcal.

At the end of this cycle, repeat it. If you managed to refrain from overeating and strictly followed the recommendations of the diet, then by the end of the month you will definitely see a plumb line of 13-15 kg. But, do not forget about physical activity and drinking regimen.

20 kg (strict)

This diet for a month belongs to the category of low-calorie and will require a lot of endurance from losing weight. Since you will have to completely rebuild your diet, bouts of dizziness and weakness are not ruled out. However, they are typical only for the first week of the event. Further, the body already adapts to new conditions for it and reacts more easily to a decrease in the calorie content of food.

In order to avoid a sudden transition from regular food to a diet, it is recommended to tune in to a new regimen in advance. For a week, try to reduce the amount of food eaten, give up sweets and everything high-calorie. It is advisable to completely eliminate alcohol, which in the most unfavorable way affects the figure.

Rules

1. The diet is scheduled week by week. On the 1st, 2nd and 3rd seven-day week, the menus are identical.
2. The day before the start of weight loss, it is necessary to cleanse the intestines - do an enema or take a saline laxative.
3. It is necessary to strictly follow the sequence of days and not change the finished diet.
4. It is necessary to drink plenty of water, which will accelerate weight loss and relieve constipation.
5. It is better to start a diet on weekends or on vacation so that bouts of weakness do not distract from work.

Menu by day

1. First day: from breakfast to lunch, drink 1 liter of low-fat milk in small portions. For dinner, we eat 100 g of black bread and drink it with tomato juice.
2. Second and fifth: We have breakfast with a piece of black bread with honey, we drink coffee with milk (unsweetened). For lunch, we eat 100 g of ham or a small piece of meat, a sandwich with 100 g of Dutch cheese, and drink low-fat broth. For dinner, boil 2 eggs.
3. Third and sixth: we have breakfast with two fruits to choose from: apples, oranges or peaches. We have lunch with a portion of vegetable soup with 1 tsp. vegetable oil.
4. Fourth and seventh: for breakfast we drink coffee with milk and eat a piece of Dutch cheese. We have lunch with ham or a portion of meat with a piece of black bread and 2 eggs. Instead of dinner, we drink a glass of kefir.

This diet is repeated 3 times. In the last week of losing weight, you need to stick to a different menu: a certain product is set for each day, which must be eaten in several doses.

• Monday - 1.5 kg of apples of different varieties.
• Tuesday - 1.5 kg of boiled or steam chicken.
• Wednesday - 1.5 kg of tomatoes and cucumbers.
• Thursday - 1 kg of boiled meat.
• Friday - a bottle of mineral water and 0.5 kg of cheese.
• Saturday - a liter of kefir, 2 eggs, a portion of boiled fish.
• Sunday - 1 kg of cheese and a bottle of red wine.

The most intense weight loss occurs precisely in the fourth week, when the body is already quite resistant to a half-starved existence and does not arrange tests in the form of dizzy spells. During this stage, you can lose 7-8 kilograms.

25 kg (hard)

Is the goal of the diet to lose 25 kilos? Let's just say that this is not an easy task. Whether you can achieve such a result depends not only on the selected diet and physical activity, but also on individual characteristics. Only those people who weigh more than 100 kilograms can lose such an amount of excess fat. And this is natural - it is easier to lose fat ballast if a person has a colossal excess of it. Such an emergency disposal of extra pounds becomes stressful for the body, so it is advisable to lose weight under the supervision of specialists.

However, this goal cannot be called impossible, and with a systematic approach to getting rid of 25 kg, it is quite possible to achieve this.

Rules

• The diet is built on the principle of separate nutrition, protein-carbohydrate alternation.
• You can't make concessions and indulgences for yourself.
• It is forbidden to skip meals and starve.
• Steam vegetables without using oil.
• Eating between main meals is not recommended.
• It is important to observe the drinking regimen - drink at least 2 liters of clean water per day.
• If there was a breakdown from the diet, you will have to start all over again.

Nutrition table by day

During the first two weeks, breakfast is the same: we eat 1-2 boiled eggs, half a grapefruit or an orange.

weeks	First	Second	Third	Fourth
Monday	- a piece of lean meat.	- 2 eggs, salad; - 2 eggs, citrus.	During the day, we eat any fruit without restrictions, excluding banana, grapes, figs.	4 pieces of meat or 0.5 kg of boiled chicken; tuna without oil, 1 toast, citrus, 3-4 cucumbers and tomatoes.
Tuesday	- a piece of chicken without skin; - 2 eggs, vegetable salad, 1 toast, citrus.	- a piece of lean meat or cutlet, salad; - 2 eggs, citrus.	We enjoy boiled vegetables and salads, excluding potatoes and cereals.	2 pieces of meat, cucumbers and tomatoes, toast, apple, citrus.
Wednesday	- low-fat cheese, tomatoes, toast; - stew, salad.	- fried meat with cucumbers; - 2 eggs, citrus.	Fruits and vegetables except prohibited.	Fat-free cottage cheese, boiled vegetables, 2 cucumbers and tomatoes, toast, citrus.
Thursday	- seasonal fruit in any quantity; - a piece of meat, salad.	- 2 eggs, low-fat cheese, vegetables.	Fish day: eat lean fish and shrimp, supplementing the diet with salad or cabbage.	0.5 kg chicken, 3 tomatoes and 1 cucumber, 1 toast, citrus. Any kind of fruit of your choice.
Friday	- 2 boiled eggs, stewed vegetables; - fried fish, lettuce, citrus.	- a portion of boiled fish;	We eat lean meat or chicken, as well as boiled vegetables.	2 eggs, lettuce, 3 tomatoes, citrus.
Saturday	- seasonal fruit in any quantity; - portion of meat with salad.	- fried meat, tomatoes, citrus; - fruit salad.		2 chicken breasts, 120 g cottage cheese, a piece of bread, cucumber and tomato salad, citrus.
Sunday	- a piece of chicken, vegetables, citrus; - vegetable stew.	- a piece of chicken with tomatoes, citrus; - chicken with tomatoes, citrus.	1 any kind of fruit without restrictions.	Cottage cheese, oil-free tuna, boiled vegetables, cucumber and tomato salad, a slice of bread, citrus.

The main achievement of the diet is a reduction in the size of the stomach. If you manage to overcome yourself and eat small portions even after this program, you will be able to maintain the result for a long time and even achieve even more impressive numbers.

30 kg (most efficient)

Losing a kilogram a day is the dream of obese women. However, achieving such a result will be very difficult. If it is possible to extend the program for 2 months, while making the diet more sparing, then it is better to use it. Rapid weight loss adversely affects health, reduces immunity and leads to nervous breakdowns. But if it is vital for you to lose exactly that many kilograms in 4 weeks, then get ready for a tough and meager diet.

Rules

1. Calorie content of food should not exceed 1200 kcal per day in total.
2. It is necessary to exclude fast carbohydrates and fats from the diet.
3. It is necessary to increase physical activity, which will speed up the metabolism.
4. Meals should be fractional and frequent.
5. Fasting days are needed to help avoid dead zones in losing weight.
6. It is important to overcome the feeling of drowsiness and weakness by literally forcing yourself to play sports and fitness.

Menu

This diet was developed by Professor Osama Hamdi. The diet is quite balanced, but it must be strictly followed - it is forbidden to swap days, meals and increase / decrease the diet at your discretion. The menu is offered for a week, it must be repeated 4 times in a row within a month. We start losing weight on Sunday.

Sunday

• 100 g low-fat cottage cheese and green tea.
• A little stewed beef liver, 2 eggs, a piece of cheese, tomato, tea.
• A portion of steam fish, a piece of cheese, a tomato.

Monday

• 100 g of meat, stewed vegetables, tea.
• A serving of beef, 2 eggs.
• 100 g low-fat cottage cheese, a piece of fish, milk.

• Turkey flesh, tomato.
• Egg, 200 g of lettuce.
• Lean meat, vegetables, apple juice.

• A piece of ham, stewed cabbage.
• 2 eggs, 200 g lettuce.
• A piece of chicken, carrot salad, 7-8 nuts.

• 150 g low-fat yogurt, 200 g meat, some vegetables, mineral water.
• A portion of fish and 100 g of cheese.
• Raw or boiled vegetables in any quantity.

• 2 eggs, 100 g of liver, some vegetables and mineral water.
• 100 g of fish and cheese, tea.
• Several unsweetened fruits.

• Portion of meat, stewed vegetables.
• Fruits.
• 100 g of chicken and stewed vegetables.

The diet is low-calorie and rigid. Do not adhere to it for people with a weakened immune system who have chronic diseases. It is recommended that you first consult a doctor and undergo an examination so that as a result of losing weight you do not harm your health.

Breaking out of a low calorie diet

If you lost weight on a "hungry" diet, then getting out of it gradually is an important condition. Don't jump on food as soon as you finish your marathon. The calorie content of food should increase daily by no more than 200 kcal. Mainly due to vegetables, dairy products and meat. Remember to weigh yourself regularly. If the weight began to "creep", then it is necessary to reduce the amount of food consumed again until you find a balance to maintain weight.

Popular diets

When choosing a weight loss program for themselves, many women are guided by well-known and replicated diets. It is understandable: these techniques have already helped several thousand ladies to lose fat ballast and bring their figure into shape. Many diets are adapted to a monthly weight loss period. We offer you to get acquainted with the most effective and popular ones.

Kremlin

For this diet, a month is the optimal period. During this time, it is possible to lose 7-10 kg, which is quite comfortable and safe for the body. The nutrition program is based on the restriction of carbohydrates in food. The logic is simple: not getting energy from food, the body will be forced to draw it from fat reserves.

Rules

1. Build a diet on protein and fatty foods.
2. You can eat at any time of the day.
3. The amount of carbohydrates consumed (1 g = c.u.) is strictly limited - a special table is provided that will allow you to count all the consumed c.u.
4. It is advisable not to eat prepared food, as the amount of carbohydrates hidden in it cannot always be accurately determined.
5. Dieting involves moderate exercise.
6. It is impossible to adhere to such a diet for people with diseased kidneys, liver, problems in the gastrointestinal tract and heart pathologies.
7. Once a week it is necessary to spend fasting days.

Prohibited Products

• Sugar, confectionery, cereals;
• bananas, sweet fruits, dried fruits;
• pasta, potatoes;
• sugary drinks, soda, beer;
• dairy products and smoothies containing sugar and fruit fillers;
• ketchups, mayonnaises and other sauces containing sugar or starch.

Menu for the week

Choose any of the proposed options in a comfortable sequence. Try to diversify the diet menu for a month to ensure that the body receives the necessary elements and vitamins.

Breakfasts (optional):

1. 100 g cheese, bacon omelet, crab stick, coffee.
2. Cottage cheese, 2 eggs.
3. 100 g cheese, 2 eggs.
4. 4 sausages or a piece of sausage, coleslaw.
5. Curd with greens.
6. 100 g feta cheese, omelet with ham and tomatoes, coffee.
7. A piece of sausage or sausage, vegetable caviar, coffee.

1. Sea salad, a portion of baked fish, mushrooms.
2. Sliced ​​vegetables, a piece of meat, coffee.
3. Vegetable salad, 100 g of meat.
4. Mushroom salad with vegetables, a portion of barbecue or cutlet.
5. Vegetable mix of tomatoes, cucumbers, olives, pork loin with egg.
6. Squid in mayonnaise sauce, steak, a glass of dry wine.
7. Watercress and grilled meat.

Snacks:

1. Fruit.
2. 5-6 nuts.
3. 10 olives.

1. Tomato, chicken, unsweetened yogurt.
2. Cabbage stewed with mushrooms or boiled. Baked chicken meat with cheese.
3. Braised fish, tomato, yogurt.
4. Green salad, a piece of fish.
5. A glass of dry wine, cheese, fish and salad, unsweetened yogurt.
6. Piece of fish, unsweetened yogurt.
7. Boiled or steamed meat, tomato, yogurt.

You can also create your own dishes. The main thing is that the amount of y. e. did not exceed 40-50 per day when losing weight and 60 while maintaining weight. If you need to quickly lose a lot of kilograms, then carbohydrates should be in the range of 20-30 units.

Fairy tale

Pretty strict diet for 30 days, allowing you to lose 10-15 kg per month. At the same time, she is not hungry - she will not have to faint from bouts of dizziness. The difficulty is that the diet is quite varied and not very popular with those who like to indulge themselves in culinary delights. The menu is strictly regulated and it is not recommended to deviate from it.

Menu

Breakfasts during the month are monotonous: you need to eat 2 chicken eggs, a slice of orange or grapefruit. The rest of the meals should follow the list below in that order.

1. Any fruit (except bananas) without restrictions.
2. 200g steamed or boiled chicken breast.
3. A piece of hard cheese and a tomato.
4. Any fruit (except bananas, mangoes and grapes) without restrictions.
5. 2 eggs and vegetables.
6. Tomato, piece of cheese.
7. 200 g chicken breast, tomato, ½ grapefruit.

1. 200 g of lean meat, a portion of low-fat cottage cheese.
2. Sliced ​​vegetables, 2 eggs, two pieces of grapefruit.
3. 200 g lean meat.
4. 200 g lean meat, cottage cheese, lettuce.
5. Portion of boiled fish, orange, lettuce.
6. 200 g lean meat.
7. Steamed or boiled vegetables without restrictions.

We repeat this diet for a month and rejoice at how easily and quickly the extra pounds go!

low carb

Most nutritionists unanimously argue that the main source of obesity is high-carbohydrate foods. People are happy to consume all kinds of pastries, sweets, confectionery, which most adversely affects their figure. A low-carb diet involves a complete overhaul of your diet and the rejection of foods high in fast carbohydrates. Traditionally, flour products, pasta, potatoes, sweet fruits fall under the ban. You will have to limit the amount of fatty dairy products in your diet.

Food with "long" carbohydrates is allowed, but it must be consumed in limited quantities, focusing on the table of saccharide content in food - they should be no more than 100-150 g daily. It is impossible to completely exclude carbohydrates, since they are vital for the body. Especially saccharides are needed for mental activity. Therefore, the diet must contain foods with polysaccharides. Since there is a lot of protein in the diet, it is necessary to supplement proper nutrition with exercise.

Menu for the week

The proposed diet must be repeated within a month. If desired, this principle of nutrition can be extended for another 2-3 weeks to improve or consolidate the result.

The first day

• Portion of cottage cheese with fruit, tea or coffee.
• A piece of beef, vegetable slices, a slice of bread.
• Unsweetened fruit.
• Vegetarian pilaf.

• Omelet with low-fat ham, a piece of chicken fillet. Tea or coffee.
• Piece of beef, vegetable mix.
• A glass of milk or kefir.
• Mushroom soup.

• A piece of cheese, fruit.
• Chicken with stewed cabbage.
• An apple or 200 g of natural yogurt.
• Soup with chicken broth.

Fourth

• Oatmeal with pieces of fruit.
• Chicken stewed with vegetables.
• Fruit.
• Buckwheat grain.

• 2 eggs, a piece of low-fat cheese.
• Portion of lean meat, vegetable cutting.
• 200 ml of 1% kefir.
• Vegetable stew.

• Natural yogurt without additives, 2 eggs "in a bag".
• Vegetable soup, vegetable salad.
• Fruit.
• Rice and a portion of steam fish.

• Buckwheat porridge with milk.
• Vegetable casserole with fish.
• 200 ml of kefir.
• Vegetable stew.

Do not forget about the drinking regimen - we finish each meal with a glass of tea or water, and also drink a glass of liquid in between meals.

Darling

The diet earned this name due to its effectiveness - in 30 days you can easily lose up to 20-25 kilograms, without particularly exhausting yourself with physical exercises. Some note that in the first week it takes 8-10 kg. Then the pace slows down to 5-6 kg per week. However, it is worth setting yourself up for a half-starved existence, since the program is classified as hard and involves several completely hungry days.

Rules

1. Only absolutely healthy people can adhere to this diet. It is prohibited for patients with chronic diseases and weakened immunities.
2. During the entire period of weight loss, alcohol is contraindicated - even in small quantities.
3. It is necessary to strictly follow the developed plan and not swap the days of the diet.
4. Nutrition is built on the principle of alternating low-calorie and nutrient days, due to which the work of the intestines is activated and it is cleansed.
5. A drinking day is arranged 3 times a week - instead of solid food, you need to drink water, teas, broths, etc.
6. Take a multivitamin complex.

Menu

Since the diet immediately begins with a hungry day, try to prepare in advance for this marathon and reduce the calorie content of food a few days before that, giving up sweets, fatty foods and all kinds of pastries. In this case, the transition to a new regime will not be so difficult.

Monday, Wednesday, Saturday:

We drink almost unlimited tea, 1% kefir, chicken broth, natural yogurt, milk, jelly or compote, milkshake, unsweetened juices. During the day, it is advisable to drink at least five different drinks to provide the body with the necessary trace elements.

• 2-3 small tomatoes;
• cabbage salad with carrots;
• 2 cucumbers;
• cucumber salad with herbs and peppers.

• citrus;
• fruit salad;
• pear and apple;
• 0.5 l of milk.

• 2-3 eggs, boiled fish;
• chicken breast with peas;

Sunday:

• rice soup with chicken broth;
• fruits;
• vegetable cut with olive oil.

It is undesirable to adhere to this diet for longer than one month. After completing your weight loss marathon, do not pounce on forbidden foods. Gradually add new foods to your diet, postponing the appearance of harmful and high-calorie foods on the menu as long as possible.

Maggi (Chemical)

The diet is aimed at optimizing the processes that occur in the body of each person. Eating according to this system, a person rebuilds the “body chemistry”, forcing the organs to work in a new mode. This program is based on natural products. And, despite the name of the diet, any "chemistry" in the products is prohibited. That is, you need to give up cooked food, and eat only wholesome and healthy food. Who is not credited with the authorship of this technique. There is even a version that Margaret Thatcher herself had a hand in its creation, who allegedly kept herself in shape with the help of this diet.

Features and rules

1. The diet is based on proteins, which create a feeling of satiety for a long time and allow you to lose weight without starving.
2. The intake of carbohydrates is limited, which causes the body to expend fat reserves.
3. Products are combined in a special way, which starts the metabolism and allows you to get rid of toxins.
4. The food is quite balanced, so there is no need to take vitamin supplements.
5. It is necessary to drink plenty of water, unsweetened tea and occasionally natural coffee.

Menu

It is important to strictly follow the compiled diet and not retreat a single step. In the diet, every meal is thought out for all 4 weeks of weight loss.

Week 1

We have breakfast all 7 days with the same thing: half of any citrus and 1-2 eggs.

Lunches and dinners by day:

1. Fruit to satiety, boiled lean meat.
2. Steamed chicken fillet, two eggs with vegetable salad and a piece of bread with citrus.
3. Sandwich with white cheese and tomatoes, boiled lean meat.
4. We have lunch with any fruit until we are full, we have dinner with boiled lean meat.
5. For lunch, eggs with vegetables, for dinner - low-fat fish, salad and citrus.
6. Any fruit to saturation, boiled lean meat.
7. Chicken fillet with tomatoes and boiled vegetables, citrus.

Week 2

Breakfast remains the same as in the first week.

• Monday, Tuesday and Wednesday - we have lunch with boiled meat with salad, for dinner 2 eggs with vegetables and citrus.
• On Thursday for lunch 2 eggs, cheese, vegetables, and for dinner - 2 eggs.
• On Friday afternoon we eat low-fat fish fillet, in the evening - 2 eggs.
• On Saturday and Sunday, dine with boiled meat, fresh tomatoes and citrus, and dine with fruit salad.

Week 3

For each day, foods are set that you need to eat at all meals until you are full.

• Monday - fruits.
• Tuesday - vegetables in any form.
• Wednesday - fruits and vegetables.
• Thursday - cabbage, lettuce and grilled fish.
• Friday - meat or chicken with boiled vegetables.
• Saturday and Sunday - one type of fruit to choose from.

Week 4

The products allowed for the day are divided into 3 meals and consumed in random order.

1. ¼ chicken, 4 cucumbers and 3 tomatoes, canned tuna, toast, citrus.
2. 200 g boiled (steam) meat, toast, fruit.
3. 50 g low-fat cottage cheese or white cheese, boiled vegetables, 2 cucumbers and tomatoes, a piece of bread, citrus.
4. Half chicken, 2 cucumbers and tomatoes, toast.
5. Eggs with lettuce, 3 tomatoes, citrus.
6. 2 pcs. chicken fillet, 125 low-fat cottage cheese, tomatoes with cucumbers and a piece of bread, citrus, yogurt.
7. 50 g cottage cheese, 2 pcs. cucumbers and tomatoes, canned tuna, leafy greens, toast, citrus.

This diet implies rapid weight loss, therefore it is not recommended for people with diseases of the gastrointestinal tract, liver, blood vessels. Depending on the initial weight on a chemical diet, you can lose from 8 to 20 kilograms per month.

Magic (magical)

The diet owes this name not to its supernatural origin, but to the magical effect that is noticeable on the figure of losing weight. Adhering to this program for a month, you can lose 7-15 kg without any problems. The essence of the technique is to severely limit the caloric content of food, which allows you to quickly lose fat ballast. There are 2 options for such dietary nutrition, which differ in the number of meals and the food that you need to eat during the day.

Option 1

The diet is based on chicken eggs, which are much more here than in the Maggi diet. Therefore, only those who do not have problems with digestion should adhere to this technique. The menu is compiled for a week, it needs to be repeated 4 times. The daily calorie content of food is about 500-600 kcal, so losing weight will necessarily be accompanied by weakness and other unpleasant symptoms.

Menu for the week

Day 1 - kefir without sugar, 2 eggs and a piece of cheese, 150-200 g of vegetable salad.

2nd - coffee, egg and apple, egg.

3rd - unsweetened tea, 100 g of cottage cheese, 150-200 g of salad.

4th - coffee, egg and prunes, egg.

5th - tea, 150 g of cabbage or carrot salad, an egg.

6th - coffee, 2 apples or oranges, kefir.

7th - coffee, apple or orange with a piece of cheese, 2 eggs.

The diet is quite effective, but not everyone can withstand it. Therefore, if you are not confident in your abilities, it is better to choose the second, softer version of the Magic diet.

Option 2

This diet for a month provides for five meals a day with a second breakfast and an afternoon snack. Each week has its own menu, which must be strictly followed.

Week 1

1. For breakfast - a piece of bread with tea, for a second breakfast - a glass of kefir, a piece of dried white bread, a radish.
2. We have lunch with sliced ​​​​cucumber with rast. butter, baked potatoes and boiled fish. For an afternoon snack, we eat 1 fruit or drink a glass of fresh juice.
3. We have dinner with a glass of milk with 2 slices of dried bread.

Week 2

1. In the morning we eat black bread with honey and drink tea with milk, a little later - 2 tomatoes and a slice of black bread.
2. In the afternoon we cook boiled fish, borscht with an egg, 2 pcs. baked potato and cucumber. For an afternoon snack we drink kefir with breadcrumbs.
3. In the evening we drink tea, eat cheese and radishes.

Week 3

1. We drink milk with honey, we have a snack with crackers. After 2 hours - we drink tea with a sandwich with ham and tomatoes.
2. A portion of broth and rice, stewed mushrooms and a baked apple. After 3 hours - fruit.
3. For the evening we prepare boiled meat, apples and tea.

Week 4

1. Bread with butter and milk. A little later - 2 eggs and an apple.
2. Meat broth, beans, apple. For an afternoon snack - coffee with crackers.
3. In the evening - radish and a sandwich with chicken liver pate.

Such nutrition is much more democratic and allows you to lose up to 10 kg of excess weight.

5 tablespoons

Almost all nutritionists say in unison: it's not what you eat that matters, but how much. Therefore, the first step to losing weight is to reduce your usual portion by 20.30 and even 50%. The main problem of overweight people is an overstretched stomach, which requires more and more food. Diet "5 tablespoons" will help get rid of this scourge, normalize metabolic processes and reduce the number of calories consumed per day. Switching to such a diet is not easy, so it is recommended to pre-prepare the body: a week or two before the start of the marathon, gradually reduce your portion to 7-8 tablespoons. Only then it will be possible to switch to a different diet and reduce the amount of food to 5 tablespoons. Thus, in 30 days you can lose up to 10-15 kg - depending on the initial weight.

Rules

1. The composition of food can not be changed - the main thing is to reduce its amount.
2. Since weight loss is often accompanied by constipation, it is recommended to eat 2 tbsp daily. l. fiber - it will improve peristalsis.
3. If the product cannot be measured with spoons, then its quantity should not exceed 150 g.
4. The ban includes sweets and carbonated drinks - carriers of bare calories without the necessary elements.
5. You need to eat 5 times a day. The minimum interval between meals is 3 hours.
6. It is important to drink water correctly - between meals.
7. Do not lean on high-calorie foods.

Menu

You can choose what exactly you will eat for each meal. But try to keep the diet varied and balanced. Following the rules of the diet, we eat no more than 5 tablespoons of each product, unless otherwise indicated.

Breakfast options:

1. Porridge on the water - buckwheat, rice, wheat.
2. Muesli.
3. A glass of kefir with buckwheat.
4. Oatmeal with dried fruits.
5. Omelet with greens.

Second breakfasts:

1. Vegetables or fruits.
2. Curd with raisins.
3. Biscuits.
4. Banana or orange.

1. Assorted vegetables - stewed, baked, boiled.
2. Chicken breast with herbs.
3. 100 g of fish and 50 g of vegetables.
4. Piece of meat.
5. Pasta with shrimp.

1. Assorted vegetables flavored with lemon juice or yogurt.
2. Stewed or grilled vegetables.
3. Hard cheese with grated carrots.
4. Veal with vegetables.
5. Boiled squids.

If you are very hungry, then before going to bed it is permissible to drink a glass of low-fat kefir or fruit juice. If desired, the duration of the diet can be increased. Many adhere to it for 2-3 months, continuing to lose weight. But over time, the intensity of weight loss decreases.

Protein (non-carbohydrate)

With this diet, the consumption of carbohydrates, especially fast ones, is sharply limited. The basis of the diet is protein, which is contained in large quantities in meat, protein, fish. The point is that carbohydrates are the source of energy in the body. If they are not enough, then active processing of fats begins, which are broken down and thus become a source of this energy. Weight loss occurs gradually, without stress and unnecessary overload of the body. On average, for a month on a protein diet, it is possible to lose from 8 to 15 kg. This diet has many contraindications. You should not adhere to it for people with cholecystitis, stomach ulcers, hypertension, gout and some other diseases.

Allowed and prohibited products

Green light for high protein foods: beef, veal, rabbit, chicken eggs, low-fat dairy products, lean fish, chicken. In addition to meat, it is also necessary to include some cereals (rice, buckwheat and oatmeal), fruits (apples and citrus fruits), vegetables (zucchini, cabbage and tomatoes) in the diet. All this must be cooked without oil: steamed, boiled, baked in the oven or on the grill.

Among the forbidden are all kinds of sweets and foods high in carbohydrates, pure fats. Canned foods should be especially avoided as they are high in fat and salt. Also among the prohibited sausages, smoked meats, pastries, pasta, oils. Bread and sugar are allowed in limited quantities.

Menu for the month

For breakfast, we drink a cup of tea - unsweetened. You can eat a few small crackers as a bite.

• 3 eggs, a little stewed cabbage.
• Portion of fish with coleslaw.
• Braised or baked zucchini.
• Egg, vegetable stew, 30 g tofu.
• Chicken breast and grated carrots.
• Boiled meat with vegetables.
• Boiled fish and tomato juice.
• Cheese with boiled carrots.
• Chicken and egg salad with herbs.

Snacks:

• Apples.
• Two oranges.
• A little oatmeal or rice porridge.
• Kefir with a slice of bread.
• Vegetables.

• Boiled beef.
• Fried fish.
• 3 boiled eggs and carrot salad.
• Vegetables.
• Fruits.
• Buckwheat porridge with beef.
• Plums and pears.

Once a week, before going to bed, it is allowed to drink a glass of low-fat kefir. Try to keep your diet varied and not repeated during the week. Only in this way your body will receive all the necessary elements for safe weight loss.

Getting out of the protein diet

In fact, the exit period is a continuation of the diet. Slowly, you increase the amount of carbohydrates consumed per day from 20-30 to 60. Then this figure rises to 120. However, do not forget that saccharides must be ingested through food with long carbohydrates. Baking and confectionery products remain banned for a long time. Nutritionists and do advise to abandon them forever. During the exit period, you need to arrange weekly fasting days, when the amount of carbohydrates in food will be minimal. A full return to normal nutrition occurs only after 2-3 months.

Protein-carbohydrate alternation (BUCH)

Nutrition according to BUCH equalizes the interests of supporters of protein diets and fans of carbohydrate diets. This technique combines two types of food and mixes them in a special way. Within a month, all days are divided into protein, carbohydrate or mixed. Thanks to this separation, metabolism is stimulated, fat reserves are burned evenly. Weight loss according to this system does not cause dizziness, weakness and is perfect for people with an active lifestyle - starvation attacks are excluded.

Rules

The first and second days of the diet are protein, the third is carbohydrate, the fourth is mixed. In total, there will be 7-8 such cycles within a month, depending on the duration of weight loss. It is advisable to observe the calorie content of food daily and not go beyond 1200 kcal per day for a woman and 1400 for a man. Feed fractional 5-6 times a day. It is important to drink a lot - at least 1.5-2 liters per day. In order for the digestive tract to work without failures, regular fiber intake is recommended. On mixed diet days, it is important to consume carbohydrate foods before 12:00 noon. Fitness will help speed up and strengthen weight loss.

Cycle menu (for 4 days)

In the proposed menu, you can make changes that will not contradict the basic principle of the diet and maintain a balance of proteins and carbohydrates in the diet.

First protein day:

• omelette;
• cottage cheese with honey;
• chicken and mixed vegetables;
• cottage cheese with raisins;
• chicken with vegetables;
• portion of fish or seafood.

Second protein day:

• cottage cheese casserole;
• omelette;
• cucumbers and tuna;
• omelette;
• chicken with mixed vegetables.

Carbohydrate day:

• oatmeal with raisins or dried apricots;
• chicken, rice, salad;
• pasta with low-fat sauce;
• chicken with lettuce and croutons;
• zander steak.

Mixed day:

• cheesecakes with raisins;
• millet porridge with meat;
• apples baked with honey and cinnamon;
• turkey meat, vegetable mix.

Try to keep the diet varied and not repeated from day to day. Add new products, come up with your own recipes or get inspired by ready-made ones.

ABC

The ABC diet is often compared to a sports diet because it is balanced and not hungry. It involves a fairly varied diet, allowing almost nothing to limit yourself. Another name for this program is "traffic light".

Nutrition Features

All products are divided into three groups:

1. A - red, they will have to be completely excluded from the diet.
2. B - yellow, these can be eaten almost without restrictions, but no later than 18 hours.
3. C - green, they can be consumed in any quantity and whenever you want.

Group A products:

• any fast food, mayonnaise and fatty sauces;
• fatty meat, lard;
• ice cream, sweet pastries, sweets;
• carbonated drinks, beer, champagne;
• semolina, milk.

Group B products:

• cereals and pasta;
• unsweetened puff pastry;
• lean meat;
• caramel, lollipops, chocolate;
• fruits and dried fruits;
• low fat dairy products.

Group C products:

• seafood and boiled lean fish;
• vegetables;
• citrus fruits and apples;
• leafy greens;
• eggs (no more than 2 pieces per day).

Rules

To achieve a good result in losing weight, you must follow the simple principles of the ABC diet:

1. Eat fractionally in small portions 5-6 times a day.
2. We cook food for a couple, do not fry.
3. After eating, choose moderate activity: take a walk, do household chores.
4. Take a regular contrast shower, this will help activate blood circulation and normalize the activity of the endocrine system.
5. The basis of nutrition is plant foods.

When composing meals, it is necessary to take into account the calorie content of food and not exceed the recommended values. So in the first week, it is advisable to consume no more than 700-850 kcal daily, in the second - 600-750 kcal, in the third - 500-650 kcal, in the fourth - 400-550. Moreover, the most "hungry" day falls on the middle of the week - Thursday. The first and last days, on the contrary, are the most “full”. The last day of the monthly abstinence from food according to the "traffic light" should be hungry. There are more extreme versions of weight loss according to the system, which involve eating 500, 400 and even 100 kcal. It is not easy to maintain such a diet and you should not experiment on yourself if you are not confident in your abilities.

Menu for the day:

• 100 g of oatmeal and 100 g of kefir.
• Apple.
• Fat-free cottage cheese 180 g.
• Orange.
• Vegetables and a piece of meat.

Winter

Losing weight in winter is not easy - the body itself is struggling to conserve energy, putting it off in the form of a fat reserve. Therefore, even just maintaining your weight during this period is a real feat. For the most desperate, a special diet for the winter has been developed, which will help you get rid of excess weight and put yourself in order while others get better. The peculiarity of this diet for a month is that you need to eat foods that are available in every home. This is what is in the assortment presented in ordinary stores and does not require special financial costs. Weight loss occurs gradually, so that the body does not experience stress and does not “revenge” you with bouts of hunger, weakness and dizziness.

Rules

1. We eat often in small portions.
2. We drink at least 1.5 liters per day.
3. We limit, but do not exclude carbohydrates - we prefer polysaccharides.
4. We eat a variety of meals, preparing different dishes every day.
5. We do not neglect fats, especially vegetable origin.

Menu

What exactly to eat, you decide for yourself, inspired by the list of different food options. In addition to the three main meals, snacks are allowed - second breakfasts and afternoon snacks.

Breakfasts:

• Omelet with broccoli, milk and a piece of bread.
• Egg, oatmeal with dried fruits.
• Sandwich with herbs and cheese, fruit, a glass of yogurt.
• Portion of cottage cheese with pear or apple, juice.
• Macaroni casserole with cheese.

• Mushroom soup in meat broth, beetroot salad, pumpkin juice.
• Beans with meat, cabbage slices.
• Fish or seafood soup, baked potatoes, juice.
• A portion of fish, a piece of cheese and fruit.
• Vegetable stew, milk, poultry meat.

• A portion of chicken, coleslaw, toast.
• Mushroom or sea pilaf, vegetable pancakes, juice.
• Vegetable stew, yogurt.
• Meat salad, vegetable casserole.
• Egg, 200 g seafood, kefir.

Snacks:

• Any unsweetened fruit.
• Seaweed or carrot salad.
• 100-150 ml of kefir.
• Fruit and berry cut.
• A handful of pumpkin seeds or 3-4 nuts.
• Lettuce leaves.
• Apples or pears baked in the oven.

Since weight loss on the winter menu can be delayed, it is very important to monitor physical activity. Exercise regularly (at least 3 hours a week). The diet is quite balanced and varied, so it can be followed without any problems for 2-3 months.

Japanese

Salt, sugar and alcohol in all their forms are prohibited. This is the main rule of the Japanese diet. You will also have to give up confectionery and flour products. In addition, it is recommended to drink water between meals - boiled or mineral. It is undesirable to use seasonings and spices, as they irritate the taste buds and increase appetite. The fresher the food, the less you will eat. Following these rules, you will lose up to 14 kg per month. An important rule of this diet option for a month is to follow the developed diet exactly, not to confuse the days and their sequence.

Menu for every day

The menu is made up for 2 weeks. It must be repeated 2 times, exactly following the order of eating.

The first day

• Coffee.
• 2 eggs, coleslaw, tomato or tomato juice.
• A piece of fish, cabbage cutting.

• Coffee and crackers.
• Fish, cabbage salad.
• A piece of beef, kefir.

• Coffee.
• Egg, boiled carrots.
• Apples.

Fourth

• Coffee.
• Parsnip root stewed with butter, apples.
• Fruits.

Fifth and tenth

• Carrot salad.
• 0.5 kg of fish, tomato juice.
• Fruits.

sixth and ninth

• Coffee.
• 0.5 kg of chicken, carrot or cabbage salad.
• 2 eggs, carrot salad.

seventh and eighth

• Fruit and 200 g of beef.
• For dinner, any of the previous options.

Eleventh

• Coffee.
• Egg, carrots with butter, 15 g of cheese.
• Fruits.

Twelfth

• Coffee with crackers.
• Fried zucchini, apples, crackers.
• 200 g beef, kefir.

Thirteenth

• Coffee.
• Cabbage salad, eggs, tomato juice.
• Portion of boiled fish.

Fourteenth

• Coffee.
• Portion of fish, cabbage.
• 200 g of kefir, beef.

This method of losing weight is quite extreme, because it involves the rapid removal of excess weight. However, the food is varied, so there will be no shortage of the necessary elements.

godmother's diet

In the vastness of the network, such a strange diet is also walking, the authorship of which can no longer be established. How and why it got such a name is also unclear. The diet is unbalanced and can be very harmful if thoughtlessly followed. However, the army of fans, in unison with the unknown authors of this program, claims that in a month of losing weight, it is possible to lose from 8 to 15 kg. The essence of the technique is reduced to the alternation of days of hungry and full. Moreover, almost no framework is imposed on well-fed days - you can eat what you want and in any quantities you like. On hungry days, it is not allowed to eat at all. This approach to weight loss can hardly be called safe. But if you decide to choose this particular diet for 30 days, then be sure to take a vitamin complex.

Menu by day

1, 5 and 19 - we eat whatever we want without limiting the serving size.

2 - two apples.

3, 12, 18 - a liter of milk or kefir.

4, 8, 11, 20, 28-30 - complete hunger. We do not eat anything, we only drink water and unsweetened tea.

6 - two grapefruits.

7, 17 - half a kilo of cottage cheese.

9, 15, 27 - 0.5 kg of boiled chicken.

10 - 5 tomatoes.

13 - we eat buckwheat, steamed for the night.

14 - 2 eggs.

16 - unsweetened coffee.

21-23 - kefir in unlimited quantities.

24-26 - eat chocolate during the day.

mono-diets

Such diets are based on eating one food in combination with several others. The main advantage of such weight loss is efficiency. Since low-calorie foods are usually taken as the basis, the weight goes off rapidly. For a month, it is possible to lose from 8 to 15 kg in this way. If you believe nutritionists, then you can choose any product as the basis for a mono-diet and eat it for the right time. However, such experiments should not be longer than 3-5 days, otherwise you can greatly harm your body. The basis of the monthly diet is better to put one of the popular programs below.

Buckwheat

It implies rapid weight loss, which will allow you to get rid of 15-20 kg. Let's say right away: this diet for 30 days is not easy and not everyone will be able to do it. But, despite this, it is very popular among those who are losing weight, because it impresses with the results. The benefits of this technique are hidden in the buckwheat itself, which is rich in vitamins, nutrients and minerals. Buckwheat often acts as a substitute for meat, because it contains calcium and magnesium, thanks to which the body is strengthened and not subject to stress.

Nutrition

What you need to eat on this diet is clear from its name. In the original version, it is assumed that you brew buckwheat the day before - pour boiling water over it and leave it overnight. By morning, you have food ready for the day. You can use it throughout the day in any quantity. But it is forbidden to use salt, sugar, butter and other tricky additives that improve the taste of cereals. With this diet, it is very important to drink plenty of water. Give preference to water, but you can also treat yourself to a cup of unsweetened coffee and herbal infusion. Be sure to take a vitamin complex throughout this marathon so as not to tear the body with a lack of necessary elements.

Diet Options

Since it is really not easy to withstand a month on buckwheat alone, more gentle options have been developed, but no less effective from this.

Buckwheat with kefir

Pour the cereal at night not with water, but with kefir. It turns out a tastier and more pleasant porridge that you will eat during the day. Also, some meals can be supplemented with a glass of low-fat fermented milk product.

Buckwheat with dried fruits

There is almost no sugar in buckwheat. Therefore, weight loss is invariably accompanied by bouts of weakness and dizziness. Dried fruits, which are added to the finished product, will help to avoid this. They diversify the food, make it more useful and rich. Dried fruits should not be carried away due to their high calorie content. You can also add a teaspoon of honey to tea.

cabbage

Cabbage can rightly be called the queen of all vegetables. It is rich in vitamins, well absorbed and low in calories. It is no coincidence that it takes its rightful place in most balanced diets. There are a huge number of types of cabbage, thanks to which, eating only it, you can come up with completely different menus for every day. By eating it regularly, you will improve digestion and cleanse the digestive tract of toxins. Ordinary white cabbage, which is famous for its antioxidant properties, is especially good for these purposes.

Rules

1. You can't lose weight on cabbage alone. Protein foods must be present in the diet.
2. It can be prepared in any way, including can be consumed raw. However, you should not use salt, oil and various seasonings abundantly.
3. Skip the diet if you have gastrointestinal problems, kidney disease, or diabetes.
4. Use a quality product - fresh and grown in suitable conditions.
5. If it’s hard to endure a whole month of such weight loss, you can reduce it to two weeks, take a break for 10-14 days and then lose weight for another 2 weeks. During this pause, eat low-carb, low-calorie foods.
6. Take a vitamin complex for the entire period of weight loss.

Menu for the day

• 100 g low-fat cottage cheese (oatmeal), cabbage salad with vegetables.
• Cabbage salad with chicken breast, 1 fruit of your choice.
• Cabbage soup or stew made from different varieties of cabbage.
• Low-fat fish or meat with stewed cabbage.

Recipes

If you approach the preparation of dishes with imagination, then the diet will not only be varied, but also tasty. Here are just a few ideas for creating weight loss-friendly food.

1. Cabbage salad with mushrooms - chop cabbage leaves, 2 eggs and boiled champignons or other mushrooms.
2. Casserole - boil the vegetable in salted water, cut into small pieces and place in a dish. Sprinkle cheese on top and bake at 180 degrees for 20 minutes.
3. Cabbage soup with celery: boil a head of cabbage, 6 pcs. carrots, 6 onions, celery, 0.5 kg of green beans, 5 pcs. tomato. You can use meat or chicken broth. You can also grind all the ingredients in a blender - you get a vegetable puree soup.

egg

The egg is a unique product. It contains a huge amount of useful substances. calcium, zinc, phosphorus, vitamins A, K, E - this is not a complete list of vitamins. Due to the high content of niacin in it, the brain will receive the necessary nutrition for it. In a word, losing weight on an egg diet is tasty, healthy and safe. If your initial weight is more than 100 kg, then in a month on this diet you will lose from 20 to 28 kg! Moreover, the technique belongs to the category of not hungry - many women noted that losing weight is not accompanied by dizziness and weakness. And all thanks to the protein, which is a lot in this product.

Rules

1. Eggs are not the only product of the week. They are present in the diet, but do not occupy the bulk of it.
2. Impact weight loss occurs in the first two weeks. The rest of the time is to consolidate the result.
3. Actively drink water - at least 1.5 liters daily.
4. It is necessary to strictly follow the menu, without adding or subtracting allowed products.
5. It is permissible to experiment with the form of product presentation. For example, eat them not only boiled, but also in the form of omelettes or casseroles.

Menu by week

The first two weeks we have breakfast like this: we eat 2 hard-boiled eggs, half an orange or grapefruit. And it is better to alternate these citruses every other day.

	1 Week	2 weeks
Monday	- any fruit of your choice; - portion of lean meat.	- grilled meat, lettuce; - 2 eggs, lettuce, citrus.
Tuesday	- grilled chicken; - vegetable salad, 2 eggs, toast, citrus.	We eat on Monday.
Wednesday	- low-fat low-salted cheese, toast, tomato; - grilled meat.	- boiled meat, cucumber slices; 2 eggs, citrus.
Thursday	- any fruit to satiety; - lettuce leaves with a serving of meat.	- cottage cheese, 2 eggs, vegetables;
Friday	- boiled vegetables (beans, peas, carrots, zucchini) and two eggs; - fish, lettuce, citrus.	- grilled meat and 2-3 tomatoes;
Saturday	- fruit; - grilled meat with lettuce.	- grilled meat and 2-3 tomatoes; - fruit salad.
Sunday	- grilled chicken, vegetables, citrus, tomato; - repeat lunch.	- boiled chicken, vegetables, citrus; - repeat lunch.

3rd and 4th weeks

In the third and fourth weeks, you eat permitted foods that can be consumed in any quantity throughout the day.

Diet of the 3rd week by day:

1. Fruits except bananas, grapes, figs.
2. Any vegetables in any form, except potatoes.
3. Vegetables and fruits (except prohibited).
4. Grilled fish and cabbage.
5. Grilled meat and vegetables.
6. One kind of fruit.
7. One any kind of fruit.

The last week is considered a "day off". Upon completion, you can gradually return to normal nutrition, adding new foods daily in small quantities.

Diet of the 4th week:

1. A quarter of boiled chicken or 4 beef steaks, a can of tuna, toast, 3 tomatoes and citrus.
2. 200 g of meat, cucumbers and tomatoes, grapefruit, apple.
3. Boiled vegetables, cucumber and tomato, cottage cheese, toast, citrus.
4. Half chicken, cucumbers, tomatoes, toast and citrus.
5. 2 eggs, 3 tomatoes, lettuce, citrus.
6. 2 chicken breasts, 120 g cottage cheese, toast, cucumbers and tomatoes, grapefruit, kefir.
7. A can of tuna in its own juice, boiled vegetables, cucumbers and tomatoes, cottage cheese.

This diet option for a month is very similar to the Maggi weight loss system common in Europe, since it also does not tolerate violations of the regimen and helps to quickly get rid of extra pounds.

oatmeal

Oatmeal is a universal product for everyone who wants to lose weight. And although it is quite high in calories (80 kcal per 100 g of ready-made porridge on water), it fits perfectly into the dietary nutrition scheme. And all because it contains carbohydrates, proteins and some fats. By regularly eating this porridge, a person gets rid of toxins in the body that accumulate due to junk food. In addition, it cleanses the body of free radicals, excess water, high cholesterol.

Rules

1. You can’t eat only one oatmeal for a month - this can greatly harm the body. Therefore, other foods are included in the diet.
2. Before you start losing weight, you need to cleanse the body. To do this, it is recommended to start the first day of the diet with pre-cooked rice water, after which there is nothing for several hours.
3. You should not lose weight in this way if you have gastrointestinal diseases, pancreatitis, cholecystitis.
4. Buy only long-boiled oatmeal with a cooking time of at least 10 minutes.
5. Regularly drink green tea and herbal decoctions with the addition of lemon or a spoonful of honey.
6. Eat dinner no later than 4 hours before bedtime.

Menu

The diet for a month is compiled taking into account the risks that await a person with a complete rejection of other food. Therefore, in addition to oatmeal, other products are included in the menu. The food is varied and balanced, so it is quite possible to stick to it for 2-3 months. You need to eat 5-6 times a day.

The daily routine looks like this:

• oatmeal without restrictions - boiled in water without salt and sugar;
• 200-300 g of fruits and the same amount of vegetables;
• 0.5 ml of low-fat dairy products - kefir, cottage cheese, yogurt;
• a few pieces of nuts;
• greenery;
• a handful of dried fruits.

With this diet, you can lose up to 12 kg in 30 days.

Kefir

The fact that kefir is much healthier than milk makes it an ideal product for weight loss. It is well absorbed, saturates the body with vitamins, microelements, supplies it with calcium, potassium and proteins necessary for functioning. And all this is in an easily digestible form. If you regularly drink kefir, then metabolic processes will improve, immunity will strengthen, and digestion will improve. However, this product is not safe for everyone. It is necessary to refuse it for those who have gastrointestinal diseases, have problems with the kidneys and some other organs.

Rules

1. In addition to kefir, you need to eat other foods, otherwise you will irreparably harm the body.
2. 4 meals a day are provided. Snacking between meals is not allowed.
3. The diet is made up of protein and high-carb foods.
4. Sugar, pastries and sweets will have to be abandoned.
5. It is advisable to eat at the same time, without skipping meals.
6. It is necessary to drink at least 1 liter of kefir per day. Choose a low-fat product.
7. The basis of the diet is foods with a minimum calorie content.

Menu

We bring to your attention the options for meals for a month. You can combine them in any order and change if necessary, adhering to the general principles of this technique. In addition to each meal, you need to drink a glass and a half of yogurt. You can also drink this drink before bed.

Breakfast (choose):

1. 70 rye bread.
2. 70 g cheese.
3. Egg.
4. 70 g of dietary wheat bread.

1. 100 g beef, apple.
2. 4 potatoes and an apple.
3. 80 g beef, 3 potatoes.
4. Sliced ​​cucumbers and tomatoes.
5. 2 apples, 3 potatoes, tomato.
6. 100 g chicken, 2 potatoes.
7. 20 g cheese, 2 potatoes, tomato.

Snacks:

1. 100 rye bread.
2. 70 g cheese.
3. 2 apples.
4. Egg.

1. 100 g beef, carrot salad, apple.
2. Egg, fruit.
3. 1 cucumber and tomato.
4. Banana.
5. Mix of cucumbers, tomatoes and boiled potatoes.
6. Egg, piece of cheese.
7. 3 potatoes, egg.

Try to keep the menu varied every day. The form of serving allowed products can be any, but it is desirable to avoid the process of frying with an abundance of vegetable oil.

Rice

Rice, despite the high calorie content and the predominance of carbohydrates, belongs to the category of dietary products. And all because it well cleanses the body of toxins, relieving it of harmful substances and excess weight. It is rich in proteins, minerals and vitamins necessary for the healthy functioning of the body. Those people who regularly eat rice strengthen the cardiovascular and nervous systems. A diet based on this product involves the use of brown brown rice. But if there is no way to pamper yourself with such a delicacy, then you can buy ordinary round grain cereals.

Losing weight for a period of a month implies a gradual disposal of fat ballast. Subject to all the rules of this program, it takes from 0.3 to 0.8 kg of weight per day - this depends on the initial indicators and the physical activity of the person losing weight.

Rules

1. You can't skip breakfast. Rice must be included in the first meal of the day.
2. You should not drink water immediately after eating - the liquid reduces the absorbent property of rice. It is advisable to do this half an hour before or an hour or two after a meal.
3. Eat unsalted rice.
4. The diet is made not only from cereals. In the menu of losing weight, there must be vegetables and meat.
5. It is necessary to consume vitamins with potassium or foods rich in this element, since rice, along with excess salt, also flushes potassium out of the body. Try to have pumpkin, millet, apples and raisins on the menu.

Menu

There is no strict nutrition schedule, the person himself determines what and when to eat. But it is advisable to be guided by simple recommendations, following which you can easily lose up to 12-15 kg per month.

1. For breakfast we eat 60 g of rice. For taste, you can add a few raisins and a teaspoon of honey.
2. We have lunch with a small portion of rice and a piece of lean meat: beef, veal, chicken, turkey. If desired, you can add 200 ml of vegetable broth.
3. For an afternoon snack, you can drink a glass of freshly squeezed juice or eat one fruit of your choice (except bananas and grapes).
4. We have dinner with rice and vegetables (except potatoes). Rice can be in the form of a cheese casserole or as a regular side dish. Steam or boil vegetables. We don't salt anything.
5. Before going to bed, a glass of low-fat kefir is allowed.

During weight loss, you need to give up alcohol and coffee. We use the liquid in the form of ordinary mineral water or any tea: black, green, red, herbal. If unsalted rice seems too bland, it is not forbidden to flavor it with soy sauce or olive oil.

Separate

Contradictory information about separate nutrition did not prevent adherents of this system from creating their own weight loss program. I must say that it turned out to be quite effective, because it allows those who are losing weight to lose weight from 5 to 10 kg within a month. The essence of this technique is that you do not need to mix protein and carbohydrate products. The rules are in many ways similar to the BUCH weight loss methodology, but the diet is compiled according to slightly different parameters. The food is mixed, but at least 2-3 hours should pass between the use of proteins and carbohydrates.

Principles

1. Every day you need to eat raw and plant foods.
2. It is necessary to exclude snacks and eat only with a pronounced feeling of hunger.
3. When compiling nutrition, be guided by a special food compatibility table.
4. Completely remove sugar, salinity and smoked meats, butter, canned food, soda, sausages from the diet.
5. You can't overeat.
6. You need to chew your food thoroughly.

The basis of the diet are vegetables, which go well with almost all products. It is undesirable to eat meat at the same time as eggs, cheese, sour cream and bread. Milk with any other products leads to fermentation, so we drink it without anything.

Menu for the week

The menu is compiled for a week, it must be repeated 4 times. It is better to start losing weight from Monday.

Monday

• Oatmeal on the water, kiwi puree. We snack on pears.
• Fish and green salad. We have an afternoon snack with nuts (3-4 pcs.).
• Pasta with stewed vegetables. Before going to bed, you can drink a little kefir.

• Egg whites with spinach. After a couple of hours - yogurt with berries.
• Soup puree with a slice of bread. A little later - a light salad.
• Portion of fish or meat with stewed vegetables.

• Oatmeal with pear. We snack on dried apricots.
• Portion of fish with salad. For an afternoon snack - a fruit cocktail.
• Chicken meat with stewed vegetables.

• Porridge with orange, baked apples with cinnamon.
• Fish with salad. We have an afternoon of cottage cheese.
• Portion of beef with vegetables.

• Cottage cheese with an apple, berries with fruits.
• Vegetable soup and some pasta. For a snack - a salad.
• Shrimps with salad.

Fasting day. We eat only vegetables that are combined with each other.

Sunday

• Pancakes with berries. For a snack - yogurt and an apple.
• We have lunch meat with stewed vegetables. A little later - vegetable salad with nuts.
• In the evening we eat a portion of fish with vegetables.

Drinking

The effectiveness of drinking diets is undeniable. Refusing solid food, a person easily loses up to 15 kg per month. Of course, such a sharp weight loss can hardly be called safe. However, with a reasonable approach to compiling a diet, you will not only make the silhouette more slender, but also improve the body at the cellular level by saturating it with oxygen and nutrients, stimulate metabolism and adjust the water-salt balance. Eating on such a diet for a month can be not only varied, but also tasty.

Rules

1. You will have to completely abandon solid foods, overcoming the temptation to eat a piece of bread or enjoy caramel.
2. In addition to liquid food, it is necessary to drink 2 liters of liquid - water, teas, compotes.
3. It is necessary to reduce the level of physical activity, since losing weight by this method is often accompanied by weakness and dizziness.
4. Additionally, take vitamin-mineral complexes, since the drinking diet is not rich in proteins and some types of vitamins.
5. The maximum period of drinking weight loss is a month. Extending it to improve the result is not recommended!

Menu

In order for the food to be as varied and balanced as possible, each day of the week is dedicated to one product. It must be consumed throughout the day, without straying from the chosen course. This circle must be repeated 4 times.

• Monday is protein day. We drink a variety of dairy products without sugar and additives: milk, yogurt, fermented baked milk, etc.
• Tuesday - vegetables. We cook the soup and interrupt all the ingredients in a blender until the consistency of kefir. The resulting substance should not be very thick. As a basis, you can take any vegetables, except for potatoes.
• Wednesday - fruit-berry-vegetable. We dedicate this day to a variety of juices and fruit drinks. It is advisable to drink freshly squeezed mixes and fruit drinks, ignoring purchased packaged options. It is recommended to make juice from several components.
• Thursday is compote. We brew this drink from any berries, fruits and dried fruits. If you want to eat the berries themselves, then do not forget to pass them through a blender beforehand.
• Friday - jelly. We cook any kissels: milk, fruit and berry. Enjoy the variety of flavors!
• Saturday - oatmeal. We make jelly based on oatmeal.
• Sunday - choose the menu of any of the previous days or come up with a mixed option based on the weekly diet.

The first 10 days of such nutrition are the hardest. If your hunger pangs seem unbearable, warm tea or coffee with cream will help dull it. Getting out of a drinking diet is a separate topic for conversation. You need to return to your usual diet very slowly. It is optimal if this stage takes you another 2-3 months. By the way, this approach will consolidate the results achieved and allow you to lose a couple more extra pounds. Gradually add new foods to your diet, starting with liquid soups, mashed potatoes and cereals. After a week of release, add scrambled eggs, casseroles and cottage cheese to the menu. Slowly introduce vegetables and fruits. We leave junk food for last. It is better to refuse it altogether - this will have the best effect on both health and figure.

Vegetarian

This diet is suitable for those who categorically do not accept animal products in their menu. Adhere to a vegetarian diet and fasting. The essence of nutrition according to this technique is simple: all products associated with animals are excluded from the menu: meat, milk, poultry, fish, etc. The most strict option also implies the rejection of food, which includes one of these products: pastries, ice cream, confectionery products, etc.

Doctors do not recommend eating according to this scheme for a long time, since plant foods do not contain all the elements necessary for life: proteins, vitamins, and some amino acids. On a strict vegetarian menu, the condition of the skin, hair, and nails worsens. Weakness and fatigue develop. In this case, it is necessary to actively take vitamin complexes and make a menu very carefully.

Varieties

If you decide to give up only meat, but do not neglect other animal foods, then softer vegetarian food systems will suit you:

• ovo-lacto-vegetarian - allows the use of eggs and dairy products;
• lacto-vegetarian - implies the inclusion of milk and its derivatives in the diet.

The first option is most preferable, since it allows you to lose weight without much harm to health. Such a diet can be followed for quite a long time - a month or more.

Menu

The diet is compiled according to a sparing regimen that allows the use of eggs and milk.

Breakfasts (optional):

1. Berries with a couple of toasts.
2. A glass of milk and a small bun.
3. 2 slices of bread, citrus, juice.
4. Toast, carrot casserole and banana.
5. Cottage cheese casserole, 125 g natural yogurt, orange.
6. Oatmeal.
7. Egg, citrus.

1. Beans stewed in tomato, asparagus.
2. Rice casserole with broccoli, vegetable salad with sour cream, citrus.
3. Rice, vegetables, pear.
4. Potato, leafy greens, pear.
5. Carrot casserole with rice, citrus.
6. Buckwheat, vegetable stew, fruit.

1. Cottage cheese and a glass of tomato juice.
2. Vegetable stew, banana, compote.
3. Egg, fruit, kefir.
4. Sweet swim.
5. Oatmeal, omelet with vegetables.
6. Potato and vegetable casserole.

As snacks, it is allowed to drink a glass of kefir or eat some unsweetened fruit. Eating according to this scheme will allow you to lose up to 8-9 kg per month.

Water (for the lazy)

The name of this diet is misleading for many. They imagine that for a month they will have to drink only water. Not at all! The essence of this technique boils down to the fact that it is necessary to establish a drinking regimen and thereby not only get rid of excess weight, but also improve the body.

Rules

1. Drink a glass of water half an hour before each meal.
2. Morning also begins with a mug of life-giving moisture.
3. Drinking during meals and immediately after is not recommended.
4. If an appetite has broken out, then it is recommended to drink water - this often helps, because people perceive thirst as hunger.
5. You should not drink cold water. It is better to warm it up to body temperature or at least drink liquid at room temperature.
6. It is better to replace habitual and frequently used drinks with water - instead of tea, coffee and juices, drink it.
7. The optimal amount of liquid for each person is calculated by the formula - 40 ml per 1 kg of weight.
8. We drink in small sips - there is no need to rush.
9. In addition to the water regime, it is necessary to change the diet - we reduce the calorie content of dishes, forget about harmful foods.

Menu

When planning a long-term weight loss, you should not drastically reduce the diet. However, some adjustments need to be made to it. Give up alcohol, sweets and pastries, fatty meats and dairy products. In the morning, immediately after waking up, you need to drink a glass of water. Do the same before each meal and an hour after it.

Sample diet for the day:

• Breakfast: scrambled eggs, porridge or yogurt, a couple of vegetables.
• Lunch: fruit.
• Lunch: sparse soup, a piece of meat, vegetable salad.
• Snack: fruit, berries or nuts (several pieces).
• Dinner: vegetables in a casserole, stewed or baked, a portion of fish and toast.

It is advisable to minimize the amount of salt in dishes, and use lemon juice as a dressing for salads. Adhering to this diet for 30 days, you will get rid of 5-6 kilograms per month without much hardship.

Exit from mono-diets

After such weight loss, one must act especially carefully. Gradually add new foods to your food, increasing the daily caloric content of dishes by no more than 50 kcal. If you lost weight on buckwheat porridge, then in the first week you can replace one serving with glasses of kefir or yogurt and eat an apple. For lunch, in addition to porridge, a piece of cheese is allowed. Next week, you can add an egg, fruit to dinner. Next, we gradually introduce various vegetables and gradually remove buckwheat porridge from the diet. Approximately the same principle applies to other programs.

Author's weight loss methods

Many nutritionists, doctors, fitness trainers and even psychologists create their own weight loss techniques that help hundreds of people lose weight without any problems. As a rule, the authors of these programs themselves try them on themselves and are an example of the effectiveness of the proposed method.

Elena Malysheva

Perhaps, losing weight from Elena Malysheva is the most famous technique in Russia, since programs about the health of this popular doctor and nutritionist are broadcast daily on one of the federal channels. In them, the professor and doctor of medical sciences actively promotes the rules of healthy eating and encourages everyone to change their approach to compiling a daily diet. This is necessary not only to get rid of overweight extra pounds, but also to change the quality of life, strengthen the body and its overall health. The diet for a month from Malysheva is balanced, varied and affordable. The products included in its composition can be bought at any store and you can cook food without any special culinary skills.

Rules

1. You need to drink plenty. Weight loss slogan - water is more important than food.
2. Do not starve: eat fractionally and often.
3. Reduce the amount of food eaten at a time to 250-300 g.
4. Eat slowly - you need to carefully chew each piece of food.
5. It is important to play sports, but exhausting yourself with prolonged physical exertion is useless. But a half-hour daily jog or exercise on simulators will significantly accelerate weight loss.
6. It is important to count the calories of the food you eat. In total, you should consume no more than 1500-1600 kcal daily with gradual weight loss, or limit yourself to 1200-1400 with fast.
7. Follow the daily routine and sleep at least 8 hours.

Menu

The diet can be made independently, focusing on the calorie content of foods and the list of allowed foods. The easiest way is to think over the menu for the week and keep a supply of the necessary food on hand so that there is no desire to deviate from the chosen path and eat something forbidden. Choose any of the options given, combining them in any order. However, try to keep the food varied.

Breakfasts:

1. Cottage cheese and sandwich with cheese.
2. Oatmeal with raisins or nuts.
3. Cottage cheese, toast and an apple.
4. Milkshake with berries and fruits.
5. Omelet with vegetables.
6. Porridge with pumpkin.
7. A cheese sandwich.

Second breakfasts:

1. Apple and yogurt.
2. Milk and berries.
3. Sandwich with peanut butter.
4. Berry mix.
5. Pear.
6. 2 tangerines.
7. Plums.

1. A piece of fish, salad, bread and a glass of yogurt.
2. Sandwich with poultry meat and herbs.
3. Mackerel and vegetables.
4. Meat salad of turkey and beef.
5. Piece of beef, leafy greens and potatoes.
6. Salad with apple and tuna.
7. Soup with chicken and potatoes.

Snacks:

1. Yogurt with berries.
2. Milk and ice cream.
3. Oven baked apple with honey and cinnamon.
4. Carrot mix with celery.
5. Yogurt and banana.
6. Salad with apple and beets.
7. A glass of ryazhenka.

1. Portion of beef and vegetable salad.
2. A piece of chicken with potatoes and vegetable slices.
3. Grilled poultry meat with spinach.
4. Steamed fish with vegetables and cheese.
5. Beef and asparagus.
6. Cottage cheese with berries and toast.
7. Pasta with tomatoes.

Ready meals

For those who do not want to cook different dishes every day and are not sure that they can resist the excess, Malysheva offers. It consists of portions of food packed in airtight containers, which are divided into 4 types: breakfasts, lunches, afternoon snacks and dinners. In addition to these ready-made products, it is additionally allowed to eat 1 apple, green salad and drink a glass of kefir. This diet has many benefits:

1. It is safe and healthy, contains all the elements and minerals necessary for health.
2. Easy to prepare: you just need to warm it up in the microwave or pour boiling water over it.
3. It provides for the use of only 800-1400 kcal (depending on the option chosen), which makes weight loss safe and gradual.
4. Can be used for a long time.

The only drawback is the relatively high price and the need to store a month's supply in the refrigerator, which does not always have room. The peculiarity of such a system is unloading rice or buckwheat days. Once a week, you need to eat only porridge prepared in advance, which will cleanse the body of toxins and harmful substances.

Alexey Kovalkov

The hardest part of any diet is changing your attitude towards food and completely overhauling your diet. Often this involves a radical change in diet, which causes stress in a person and drives him into a state of depression. Understanding this, Dr. Kovalkov developed a weight loss system that involves a gradual transition to a healthy diet. The weight loss program of this doctor is not aimed at any specific indicators, for example, to lose 10.15 and even 20 kg per month. The main goal is to change your eating habits, which will invariably lead to an improvement in the body and a complete revision of nutrition.

The diet is conditionally divided into three stages.

Stage 1 (preparatory)

Duration - 1 month. At this stage of losing weight, you will have to give up the most harmful and high-calorie foods: pastries, pasta, rice, potatoes, carrots, sweets, corn, and alcohol. For many, it is this food that forms the basis of the diet, so for many such restrictions are not easy. It is necessary to refuse products gradually. This stage of the diet lasts a month and allows you to lose a few extra pounds.

Stage 2

Duration - 2 weeks. In addition to those foods that you refused during preparation, you will have to exclude from the diet all proteins of animal origin: meat, poultry and fish. Foods with a glycemic index above 60 also fall under the ban. Special tables will help you navigate the choice of food.

The menu for the day at this stage looks something like this:

• Breakfast: low-fat yogurt or kefir, bran, a few nuts, tea.
• Lunch: pear or apple.
• Lunch: vegetable salad with vegetable oil, a piece of cheese.
• Snack: a glass of juice and an apple.
• Dinner: 2 proteins, low-fat milk.

It is advisable not to skip meals and eat at the same time. Since the food is low-calorie, you should not get carried away with grueling workouts in the gym.

Stage 3

Duration from 2 weeks to 7 months. The duration depends on the results you want to achieve. At this stage, food becomes more high-calorie and varied. Meat, fish, seafood are added to the diet. As a result, proteins dominate the menu, as fast carbohydrates are still banned. At this stage, active training and fitness are recommended. Weight loss will not be too rapid, but stable and sustainable.

Menu for the day:

• Breakfast: fermented milk product, a few nuts, bran.
• Lunch: fruit or seafood.
• Lunch: chicken broth, a portion of meat, fish, chicken or turkey, low-fat cottage cheese.
• Dinner: one protein, vegetable salad.

A large role is played by the positive attitude of losing weight. Do not be discouraged, feel sorry for yourself. Try to motivate yourself with the result you plan to achieve.

The total weight with this diet is from 5 to 20 kg, depending on how long you stick to this system and what your initial weight was. Of great importance is the correct way out of the diet - you need to gradually add foods that you refused. But do not get carried away with them and, if possible, use as little as possible. In this case, the results achieved will last for a long time.

Mariyat Mukhina

The diet of Mariyat Mukhina involves a combination of two methods - a healthy diet and acupuncture. Weight loss occurs due to a very modest diet, and a needle in the ear helps to endure a sharp decrease in calorie content. The earring, which acts on certain points in the ear, helps to reduce appetite, improve the functioning of the digestive tract and optimize metabolism. As a result, losing weight does not experience the pangs of hunger, feels cheerful and energetic. And this despite the fact that the daily calorie content of dishes is only 1000-1200 kcal. If there is no way to put an earring, then you can lose weight without it. However, in this case, getting rid of extra pounds will be more difficult.

Rules

1. You need to eat at least 3 times a day.
2. It is important to observe the drinking regime, drinking up to 2 liters per day.
3. Cook food only by steaming or boiling.
4. We'll have to give up salt and spices.
5. If the product can be eaten raw, then it is better to do just that.

Menu

As usual, high-calorie and fatty foods, alcohol and soda are eliminated from the diet. Boiled carrots and beets, raw onions and garlic are added to the standard prohibited list.

Breakfasts (optional):

1. Cottage cheese with berries or casserole.
2. Portion of fish with vegetables.
3. Fruit and yogurt.
4. 2 eggs and fruit.

1. Chicken with cabbage.
2. Stewed vegetables and salad.
3. Portion of chicken and pumpkin soup.
4. Milk and seafood.

1. Eggs and vegetables.
2. Portion of beef with salad.
3. Vegetable casserole and kefir.
4. Stewed vegetables, egg and salad.

The preparation of the menu must be approached with imagination, combining allowed products and preparing a wide variety of dishes from them.

Inna Volovicheva

Inna Volovicheva is a popular character in the Dom-2 project, who managed to lose 40 kg of excess weight in a short period of time. At the same time, she adhered to a special nutrition system, which, according to Inna, she developed herself. Surprisingly, this nutrition system does not imply strict dietary restrictions and strict limits. No expensive drugs or special products are required. The average weight loss by this technique is 3-4 kg per week. The list of prohibited foods traditionally includes products with monosaccharides. A complete ban is imposed on them for the entire duration of the weight loss marathon.

Rules

1. You need to eat fractionally and separately, that is, do not consume carbohydrates and proteins at the same time.
2. Serving weight should not exceed 300 g.
3. It is necessary to support the body by taking a complex of vitamins.
4. Refrain from eating after 6 pm.
5. 2 times a week you need to arrange fasting days - drink only green tea with milk.
6. It is advisable to eat at the same time.
7. A regular sex life plays a big role, which will correct hormonal health.
8. It is important to periodically visit the bath - it relieves the body of toxins and toxins.
9. Sleep at least 8 hours a day.

Menu for the week

This 7-day diet should be repeated 4-5 times. If desired, weight loss can be extended for several months until the desired weight indicators are reached. We finish each meal with a cup of coffee, black, green or herbal tea.

Monday

• Rice with green apple.
• 4 egg omelette, tomato salad.
• Omelette.

• Boiled rice.
• Chicken breast and salad.
• Boiled breast and grapefruit juice.

• Buckwheat and kefir.
• Portion of beef and tomatoes.
• Beef and stewed cabbage.

• Oatmeal, fruit.
• Beef and seaweed.
• Chicken breast and tomatoes.

• Oatmeal.
• Portion of fish with vegetables.
• Omelet and vegetable slices.

• Rice with apples.
• Seafood and vegetables.
• Boiled breast with zucchini.

Sunday

• Buckwheat with kefir, citrus.
• Meat with canned peas.
• Yogurt, apple and a glass of juice.

If you reinforce the modified diet for a month with regular exercise, the result will be faster and more stable.

Anna Belousova

The older a woman is, the harder it is for her to lose weight. This is due to the peculiarities of metabolism and metabolism at each specific age. Therefore, Anna Belousova has developed a weight loss program for three age groups: from 18 to 29, from 30 to 39 and 40+. The power system was selected taking into account many factors:

• necessary elements and vitamins at a particular stage of life;
• features of metabolism;
• lifestyle.

Despite this separation, these three food systems have much in common.

General rules

1. Modelform weight loss products should be used regularly.
2. Each diet is divided into 2 stages lasting a month. The total period of weight loss is 2 months.
3. It is important to drink at least 1.5 liters of water daily.
4. You will have to forget about alcohol for all this time, only occasionally allowing yourself a glass of dry white wine.
5. There are strict restrictions on salt intake. Its presence in the diet should be kept to a minimum.
6. Of the thermal methods of food processing, we give preference to boiling, stewing and steaming.
7. You should not lose weight in this way if you have chronic diseases, exacerbation of gastritis and other gastrointestinal ailments.

Menu

From the proposed options, choose any one in any order, but try not to repeat yourself and diversify your diet as much as possible. At the first stage, portion sizes are strictly limited. In total, at one time you should not eat more than 250-300 g of food. Moreover, the bulk of the food eaten should be vegetables.

	18+	30+	40+
Breakfast	Porridge, a serving of cottage cheese, an omelette, a sandwich with chicken breast and cucumber, 1-2 potatoes.	Porridge from buckwheat, oatmeal or millet. Cottage cheese.	Similar to the 30+ program.
Lunch	Berries and fruits.	Fruits and berries.	Fruits and berries, except bananas, grapes and figs.
Lunch (optional)	Meat (chicken, beef, turkey) or fish with vegetable salad. Cold soup. Hot soup with vegetables.	Fresh vegetable salad with lean meat or seafood.	Vegetable salad and a portion of meat (lamb or beef).
afternoon tea	A glass of sour milk drink.	Sour milk drink.	Low fat dairy drink.
Dinner (optional)	2 eggs or scrambled eggs. Baked vegetables. Portion of cottage cheese. Fish. Steam meatballs.	Cottage cheese. Vegetables in any form.	Cottage cheese. Lean sea fish.

The second stage of the diet is not so strict - portions can be made a little larger, but do not get carried away with this. Each meal should begin with a glass of water, unsweetened compote or warm tea. Those taking Modelform should take the capsule with their morning meal.

Liepaja (Khazana)

The technique was developed and implemented by the Latvian nutritionist Lev Khazan back in Soviet times. The effectiveness of this diet is evidenced by its popularity, which has not decreased for decades. The weight loss system belongs to the category of low-calorie, since the daily diet is limited to only 1200 kcal. At the same time, there are no special restrictions on the products themselves: you can eat anything, most importantly, within the allowed calorie content. To lose weight on the Liepaja diet, you only need to significantly reduce the portion size.

In addition, Lev Khazan is sure that losing weight with fatty foods is much easier and faster than making your diet based on only low-calorie foods. So it’s easier to eat 100 g of Olivier than 300 g of vegetable dietary salad with meat.

Rules

1. You need to eat at the same time, without skipping meals.
2. Cook your own food so you know exactly what ingredients it contains.
3. Be sure to count calories and not exceed the figure of 1200 kcal per day.
4. Massage your neck, legs, and arms daily, and take hot salt baths regularly.
5. Do moderate exercise.
6. If you drink tea and coffee, then they should be weak.
7. Alcohol is vetoed.
8. Avoid sweets and sugar from your diet.
9. The interval between meals should not be more than 5 hours.

Menu for the week

The weekly diet must be repeated 4 times. Thus, weight loss will last 28 days. If desired, you can increase the duration of the diet up to 2 or even 3 months.

Monday Thursday

• Z: sandwich with butter and cheese.
• L: 135 g of meat, vegetable slices, juice.
• A: vinaigrette, a few sprats, a piece of bread.
• U: a glass of kefir or milk.

Tuesday, Friday, Sunday

• Z: sandwich with butter and sausage.
• L: 135 g of fish, vegetable salad, juice.
• A: meat salad with mayonnaise, bread.
• Y: milk or kefir.

Wednesday Saturday

• Z: 2 eggs.
• L: 135 g of meat and salad.
• A: vinaigrette, sprats, bread.
• Y: milk or kefir.

This is an indicative menu, in which you can make adjustments as you wish, replacing one dish with another. For a month on such a diet, you can lose up to 1/3 of excess weight. That is, to achieve the ideal result, it is recommended to adhere to this menu for 3 months in a row.

Evgeny Komarovsky (nursing)

Pregnancy and childbirth affect every woman's body in different ways. The vast majority of women during the period of bearing and feeding a child gain excess weight - up to 20 kg per year. And dealing with such “accumulations” is very difficult. Dr. Komarovsky, popular in the countries of the former USSR, proposed one of the most effective weight loss systems for nursing mothers. His diet for a month allows you to get rid of extra pounds without stress for mother and child. During this period, with such nutrition, you can lose 3-5 kg, depending on the weight gained and the physical activity of the woman.

Rules

1. Exclude canned food, semi-finished products, smoked meats from the diet.
2. Diversify the diet - monitor the balance of nutrition.
3. There are at least 4 times a day. And better - 6.
4. Abundantly drink.
5. Food is steamed, boiled or stewed.
6. Be sure to eat fish and seafood.
7. Eat dairy regularly.

The list of foods that need to be limited in the diet or, if possible, completely eliminated is quite wide: these are sausages, caviar, fatty meat, eggs, high-calorie sauces, whole cow's milk, semolina and oatmeal, alcohol, cocoa.

Meals by month

The diet is calculated for the year following the birth of the child. Already from the first days after childbirth, you can start working on yourself.

1. For the first 10 days, stick to a vegetarian menu: eat vegetables, baked fruits, cereals. It is allowed to add a little butter in portions.
2. From the 11th, we begin to gradually introduce fish and chicken, sour-milk products into the diet. It is forbidden to eat raisins, sour cream, meat broth.
3. On the 2nd and 3rd month, you can add a little cherry or apple jam, chicken, veal, peanuts, lean borscht to the menu.
4. For 4-5 months we add honey, millet porridge, barley.
5. From 6 to 12 months, we gradually introduce all other prohibited foods: juices, quail eggs, baked potatoes, beans and legumes.

If possible, permanently exclude sausages, canned food, soda and mayonnaise sauces from the diet.

Menu for the day

• At 6 am - a glass of kefir.
• At 9 - breakfast. We eat milk rice porridge, a sandwich with butter and cheese, tea.
• We snack on an apple.
• We have lunch with a carrot salad with dried apricots and cranberries, cabbage soup, potato casserole with meat. We drink compote.
• For an afternoon snack we drink juice with cookies.
• We have dinner with fish and vegetable stew, supplement with sliced ​​\u200b\u200bcucumbers and greens. We drink tea with milk.

The diet should be based on local products that are actively used in your area.

Diet formula (BAA)

Some, having learned about these additives, joyfully exclaim: a panacea for obesity has finally been found! But everything is not as it seems at first glance. These pills are only helpers in losing weight, designed to cleanse the body of toxins and accumulated toxins. Hoping that they themselves will help to lose weight is meaningless. They should be used only in combination with proper nutrition and exercise. The course is designed for a month and includes granules of two types - day and night action. The former stimulate the activity of the gastrointestinal tract, activating digestion. The second has a relaxing effect. As a result, the rhythm of the gastrointestinal tract is getting better. Each capsule contains many ingredients - mainly extracts from medicinal plants.

Benefits of losing weight with a diet formula

1. It is easier to control your weight and keep yourself in shape.
2. The body is cleansed of toxins, so getting rid of extra pounds is easier and faster.
3. The work of the intestines is getting better, constipation and other disorders disappear.
4. The complexion is evened out, the consequences of any intoxication are eliminated.
5. Prevention of the development of gallstone disease is carried out.

How to use

The Diet Formula is a great addition to any balanced, non-fasting, low calorie diet. This is a good way to speed up the process of getting rid of extra pounds, since dietary supplements help to avoid dead zones and move stagnant weight. The number of tablets to be taken depends on the person's weight. With a weight of up to 60 kg - two day and night capsules, up to 70 kg - 2-3 pieces, up to 80 - 3-4 tablets, up to 100 - 4-5, over 100 - 6. Due to the continuous intake of this drug, round-the-clock cleansing of the body. It is undesirable to skip capsules. If this happens, then you need to drink the necessary pills as soon as possible, but do not take daytime instead of night and vice versa.

Sports

Sports diets are very diverse, but have several common features. Firstly, they are balanced, because they provide an optimal balance in the body of BJU. Secondly, it provides the necessary amount of calories, thanks to which you can actively engage in sports. Thirdly, they absolutely exclude starvation, as this does not fit with the principles of a healthy diet. Namely, health is the main goal of someone who adheres to the rules of an active lifestyle.

Jillian Michaels

This is a popular US fitness trainer, who gained particular fame on the project "Lost the Most", where she helped dozens of people with a critically high body weight to get a slender and toned silhouette. Gillian has developed her own nutrition program, which, in combination with active training, helps to achieve incredible results. The essence of her diet for a month is that in 30 days a person loses no more than 10 kg. This is the most comfortable and safe figure for those who decide to put themselves in order.

Rules

1. Nutrition is reinforced by regular (preferably daily) training according to a special system.
2. The basis of the diet is products involved in burning fat: seafood, lean meat, beans, low-fat dairy products, vegetables, fruits, seeds.
3. A list of prohibited foods is provided: pastries, fast food, alcohol, flavor enhancers, trans fats.
4. It is necessary to limit the use of sausages, sausages, high-calorie sauces.
5. It is necessary to calculate the individual need for daily calories using the formula 655 + (weight kg × 9.57) + (height cm × 1.852) - (age in years × 4.7). If you increase the resulting figure, then you won’t be able to lose weight, and if you lower it, then your metabolism will slow down.
6. It is necessary to drink 2 liters of pure water - it cleanses the body of toxins and toxins.
7. It is important to keep a food diary in which you need to record all the foods and drinks consumed during the day, counting their calorie content.
8. The diet depends on the metabolic rate: with a slow diet, food with long carbohydrates is the basis, with a fast one, proteins.
9. We'll have to give up salt - it is she, according to D. Michaels, that kills a slender figure.

The food is quite simple and varied - there are no particularly strict limits and regulations that must be strictly followed. The basis of the diet are vegetables and fruits, lean meat.

Menu

You can develop a diet for yourself on your own, focusing on the rules of this program. For inspiration, check out the food options:

Breakfasts:

1. Omelet, coffee or tea without sugar.
2. Oatmeal with apples and nuts.
3. Cottage cheese with pineapples and berries.
4. Potato with sausage.
5. ½ banana, soft waffles, tea with honey.

Snacks:

1. Fruit - pear, apple or kiwi.
2. Orange or grapefruit.
3. Apple banana smoothie.
4. Pear and mozzarella.
5. Egg, apple.
6. Protein bar.

1. A serving of lean meat or fish.
2. Chicken, avocado and mango salad.
3. Pea porridge.
4. Grilled veal, corn.
5. Grilled vegetables.

1. Vegetable salad with lentils in vegetable oil.
2. Salmon with yoghurt sauce.
3. Homemade pizza with tomatoes, onions, olives and cheese.
4. Braised chicken.
5. Chicken with beans.

Sour-milk products with a fat content of not more than 2.5% can also be used as snacks.

A set of exercises "Slender figure in 30 days"

Exercise is an essential element of the diet, without which weight loss will not be as intense and complete. You need to exercise regularly and correctly. Gillian has developed her own complex that will speed up weight loss and allow you to get a slender pumped up body in a month.

The whole complex is divided into 3 stages of 10 days. Each of them includes three cycles of exercises: strength, cardio and abs. The total duration of one workout is 30 minutes, including warm-up and cool-down. The class schedule looks something like this:

• The first stage is completed within 10 days.
• We rest for days.
• We carry out the second stage - also 10 days.
• We are resting.
• The final stage.

Before you start these exercises, measure the volume of your arms, waist, hips and record these results. If after a month of such a marathon the results do not satisfy you, you can extend the course of nutrition and perform other exercises by Jill Michaels.

Keto

The ketogenic diet is designed specifically for bodybuilders - it is used to dry the body and burn fat. The diet is based on fats and proteins, and carbohydrates are almost completely excluded. This forces the body to use fat stores as an energy source. There are three types of keto diet:

1. Standard - simple and suitable for beginners. Differs in a constant ratio of BJU without days with an increase in carbohydrates (refeeds).
2. Target (targeted) - refers to refeeds before and after training. Such a diet is necessary for those who subject the body to heavy loads and do not want to feel lethargic, lack of strength.
3. Cyclic (advanced) - allows the periodic use of carbohydrates to replenish the supply of glycogen in the muscles.

Due to the abundance of proteins, the diet is not hungry. Subject to all the rules and intensive training in the gym, you will lose up to 3-4 kg per week. This is a comfort indicator for health. At the same time, excess weight does not return as soon as you finish the diet. The daily calorie content of food for fat burning is calculated by the following formula:

• proteins - 4 kcal per 1 kg of weight;
• fat - 9 kcal per 1 kg of weight;
• carbohydrates - 4 kcal per 1 kg of weight.

Subtract 500 from the amount received - as a result, you will find out exactly how many calories you need to consume per day.

Nutrition

1. The diet includes any products with a minimum content of carbohydrates.
2. To get the right level of sugars, it is recommended to eat vegetables and fruits.
3. The diet is based on eggs, butter, cheese, meat, non-starchy vegetables, whey protein.
4. It is advisable not to eat complex dishes and fast food - it is difficult to calculate how much BJU is included in their composition.
5. Nutrition must be supplemented by taking multivitamins.
6. Be sure to drink plenty of water, otherwise you will smell of acetone pretty soon.
7. It is necessary to give up baking, sugar, confectionery, chocolate, dried fruits, bananas, vegetable spreads, etc.

Menu

You can compose the menu yourself, there are no strict recommendations in this sense.

Breakfasts (optional):

1. 3 egg omelet, cheese sandwich.
2. Curd with honey.
3. 3 eggs, citrus.
4. Cottage cheese casserole, grapefruit.
5. Omelet with beans.

Snacks (2 times a day):

1. Nuts.
2. Avocado.
3. Casein.
4. Protein.
5. Curd.
6. Adyghe cheese.

1. 30 g of rice, a piece of chicken and vegetable slices.
2. Beef with beans, tomato.
3. Stewed vegetables, veal.
4. 30 g buckwheat, grilled chicken.
5. Salad of fish, cheese and cucumbers.
6. Caesar salad with shrimps.

1. Fish, cottage cheese, vegetable slices.
2. Salad with beans and tuna, egg muffin.
3. Mix of fresh vegetables, mackerel.
4. Turkey in tomato sauce.
5. Beef stroganoff and steamed vegetables.

Fighter Diet

This nutrition program is designed specifically for professional fighters who spend hours daily in the gym. It allows you to increase the strength of the athlete and at the same time reduce the amount of body fat. As a rule, fighters are advised to stick to medium- and high-carb foods, which are necessary for regular sports. This approach to compiling a diet helps to forget about dizziness, weakness and other companions of low-calorie diets. A fighter should receive half of the required calories from carbohydrates. A third is from fats, and the rest is proteins. For muscle growth, you can increase the proportion of proteins by reducing the amount of fat and partly carbohydrates.

Nutrition principles

1. Variety - Eat a variety of foods every day.
2. The basis of the diet is the usual food - not experimental or not natural.
3. You need to eat after training, and not before: digestion should occur in a calm body, and not subject to enormous loads.
4. It is very important to drink plenty of water. Particular attention is paid to decoctions of herbs, among which diuretics should prevail.
5. Eating is necessary in accordance with the load: doing a lot and eating little is unacceptable.
6. The diet is based on fruits and vegetables. They must be eaten daily at least 4 different types.
7. A key element of the diet is proper nutrition.

Menu for fighters

Compiled for a week. Upon its completion, the diet is repeated. It is allowed to make changes while maintaining the calorie content of dishes and the ratio of BJU in them. Each meal should end with a glass of mineral water or a cup of herbal tea. Average serving size for cereals is 150g, for meat and fish 200g, for side dishes and main courses 300g, unless otherwise noted.

Monday

1. A portion of porridge, an orange, a glass of milk.
2. A piece of breast, 200 g of rice.
3. Grilled turkey, 2 slices of whole grain bread, lettuce, apple.
4. Banana, yogurt.
5. Broccoli casserole with cheese, 200 g berries.
6. A glass of kefir.

1. 2 cupcakes with a glass of milk.
2. Portion of pasta with cheese and shrimps, tomatoes.
3. Portion of oily fish, green salad.
4. Apple or pear, yogurt.
5. Stewed vegetables, a glass of milk.
6. Banana.

1. Porridge, milk.
2. Raisins, bun with cheese.
3. 0.5 l of chicken broth, 200 g of salad, a serving of beans, a piece of bread, a pear.
4. Yogurt with crackers.
5. A serving of grilled chicken, vegetables, brown rice and an orange.
6. Fruit roll with kefir.

1. Kefir with corn flakes.
2. Buckwheat porridge with butter, 50 g dark chocolate.
3. A portion of beans, ham, carrot salad with garlic, bran bread, juice.
4. Protein cocktail.
5. Fruit salad with sesame bun.
6. Apple.

1. Millet porridge, a glass of milk.
2. 1 st. l. raisins and nuts, juice.
3. Milk soup with pasta, mushrooms with vegetables, bran bread.
4. Bran bun, kefir.
5. Cutlet and seaweed salad, juice.
6. Kefir with crackers.

1. Energy bar.
2. Oatmeal and yogurt.
3. 0.5 l of meat borscht, turkey fillet, salad with olives, 2 toasts.
4. Fruit mix.
5. Macaroni and lean bacon.
6. Low-fat cottage cheese and kefir.

Sunday

1. 200 g fresh pineapple.
2. Portion of rice with soy sauce.
3. 0.5 chicken soup, a serving of chicken, green peas.
4. Fruit curd.
5. Squid salad, ham slice, vegetable juice.
6. Toast with butter and cheese.

The diet for a month must be adjusted depending on the intensity of training. The proposed menu is designed for fighters who are in the active phase of physical activity. If there are breaks in classes, then the portion size must be reduced.

Getting out of the diet

A competent way out of the diet is to consolidate the results and save them for many months. Having completed your weight loss marathon, do not rush to pounce on food that was previously prohibited. So that the lost kilograms do not settle on the sides within 1-2 months after losing weight, follow simple rules:

1. Add new foods to the diet gradually, no more than 1-2 per day. Start introducing low-calorie foods, and leave fast foods and pastries for the end.
2. It is advisable not to increase the portion size so as not to stretch the stomach that has just returned to normal. Eat small and often.
3. Don't forget about physical activity. As you increase the calorie content of food, increase the intensity of training.
4. Do not forget about the drinking regime - the norm is at least 2 liters of pure water per day.
5. Do not neglect multivitamin complexes.
6. Exit from the monthly diet should last 1.5-2 months. Only in this way will your body adapt to a new diet without harm to health.
7. Don't eat before bed. The maximum that you can afford is a glass of low-fat kefir.

Losing up to 10 kilograms of weight per week without harm to health is quite real. An effective weight loss diet for a month can help you lose even serious weight. Donuts can become slender, if you correctly approach the problem.

There are many dietary foods and each is designed for a certain result. It all depends on how many kilos a person wants to part with. The list of popular diets is long. Let's highlight the main ones:

1. Protein.
2. Kefir.
3. Vegetable.
4. Fruit.

Even from the name of the diet, it is clear that it is dominated by one product or several, which can be called brothers. Athletes mostly sit on a protein diet. It is designed for high protein intake and intense workouts. When eating on buckwheat, where this cereal is the main ingredient, it is recommended to consume more vegetables and dairy products.

Kefir, vegetable and fruit diets belong to the category of more rigid diets. This is due to the fact that light products are taken as the basis. Over the years of work, the body of any person has become accustomed to work, and with a diet of vegetables, fruits and milk, it is difficult for him to reorganize in a new way and not dream of a portion of fried potatoes or a juicy grilled steak.

IMPORTANT! Don't starve yourself and don't overeat. There must be a measure in everything. To avoid breakdowns, make the menu in such a way that lightness and moderate satiety are combined in the body.

Ideal weight formula

To start developing a balanced menu, you need to determine the number of extra pounds. It can be difficult for a person to do this by eye: in their appearance or internal sensations. Therefore, it is worth resorting to the well-known formula, which in most cases shows the exact number of kilos that you should get rid of.

For the calculation, only one figure is needed - this is growth. Suppose that the growth of losing weight is 177 centimeters. To calculate the ideal weight, you need to subtract 110 from this figure.

177-110=67 is the number of the weight you should aim for.

IMPORTANT! With such a simple calculation, you can immediately determine how much you need to lose and, based on these data, build a diet. If your weight with such growth is 80 kg (which is at the upper limit of the norm), then you need to remove 13 kilos.

What diet to choose?

When the result that a losing weight woman plans to strive for is known, you can immediately determine the diet regimen:

1. Sparing.
2. Strict.
3. Hard.

If there are no more than 10 extra pounds, then a balanced diet will be based on a sparing regimen. If you need to lose 15 or more kilos, then this will be a strict type of diet food. If you need to remove 25 kg or more, you will have to go on a strict diet.

An effective diet for losing weight for a month is divided into several categories, based on the above:

1. 10 kg in 30 days.
2. 20 kg in 30 days.
3. 30 kg in 30 days.

IMPORTANT! Nutritionists are constantly arguing about the dangers of sudden weight loss, but everyone is sure of one thing: no matter what diet you choose, sparing or tough, you must strictly follow the rules, do not break the regime and safely exit the diet.

Menu for weight loss by 10 kilos per month

It is desirable that weight loss be gradual. Don't expect instant weight loss. Do not forget the proverb: the slower you go, the further you will be. Diet food "minus 10 kg in 30 days" is the most sparing and safe diet. Restriction in food is minimal, as is physical activity.

Breakfast	Dinner	Dinner	Snack
boiled eggs Vegetable salad Sugar free coffee	100g fish with rice	Tomato puree soup with celery Armenian lavash	100 g
Oatmeal low-fat kefir Orange	Chicken broth with barley Vegetable stew	Baked with green beans	A little tomato and no dressing
Fruit cottage cheese Green tea	100 g chicken with herbs and lentils	Green borscht 2 rye loaves	beetroot salad
Pearl barley Several boiled eggs	Pea and Bean Soup 2 buckwheat loaves	Rabbit meat stewed with beans	Kefir with fruits
Yoghurt natural A piece of black bread and hard cheese	Mushroom stew with vegetables and potatoes Green tea	Zucchini casserole with tomatoes, spinach and herbs	Milkshake with dried fruits
Buckwheat with peas Tomato juice	Beet soup 100 g chicken fillet	Chicken fillet with rice and peas	Cabbage and carrot salad
Butter with bread Omelette with greens	100 g beef with buckwheat Sauerkraut	Soup with vegetables and barley 2 whole grain breads	100 g cottage cheese

IMPORTANT! With such a diet and moderate training, 2-3 kg will go a week. In the morning, exercises and a contrast shower are shown. In the evening light or walk in the fresh air.

Menu for losing weight by 20 kilos per month

An effective weight loss diet for a month, which will allow you to lose 15 to 20 kg, already requires more physical effort and strict food restrictions. It will be possible to lose such weight with intense physical exertion and four meals a day. Meals should be every 4 hours with small portions.

Let's make an approximate diet for a week, which needs to be eaten for 4 weeks:

Breakfast	Dinner	afternoon snack	Dinner
Oatmeal Herb tea	boiled meat	100 g of any fruit	Carrot and cabbage salad
Protein omelet Green tea	Vegetable soup 2 buckwheat loaves	A glass of kefir with fiber	Salad leaves with avocado and cucumber
Cottage cheese with nuts Mineral water	Chicken breast Sauerkraut	Cottage cheese	Baked eggplant with tomatoes
boiled egg Barley porridge	Bean soup and beetroot salad	A glass of kefir with fiber	Chinese cabbage salad
Fruit salad dressed with kefir	Fish soup puree with celery	Vegetable mix	Zucchini and egg casserole
Salad of beans, celery and peas	Baked beef with zucchini	A glass of kefir with fiber	Salad with herbs and boiled fish
Buckwheat porridge with kefir	Boiled fish with rice and tomatoes	Cottage cheese	Zucchini and spinach salad

With such a diet, 4-5 kg ​​of weight will go away per week. You need to burn more calories than you consume. Therefore, make it a rule: if you ate a little too much, increase the workout time by 10-15 minutes.

IMPORTANT! Each serving should not exceed 200 grams and 450 kcal. Make it a rule to drink a glass of plain water half an hour before eating. It will create an imitation of fullness, albeit for a short time.

Menu for weight loss by 30 kilos per month

Losing 25 to 30 kilograms in 30 days is extremely difficult. Here you need not only will and firmness of character, but also an understanding that a difficult test will bring an amazing effect. The loss of such weight will completely change the appearance of a person and his lifestyle. An effective weight loss diet for a month, in order to dramatically lose weight, will be built on light foods and five meals a day.

You need to exercise at least twice a day. It will also be difficult to do without auxiliary substances. Check out the list of additional tools and effective procedures:

1. Siberian fiber.
2. Cold and hot shower.
3. Cold or hot wraps.
4. Pool.
5. Cycling.
6. Gym.
7. Bath or.
8. Warming gels for intensive fat burning.
9. Scrubs and masks to restore the elasticity of the skin and get rid of cellulite.
10. Rope.
11. Boxing.
12. Dumbbells.
13. Fitness ball.
14. Auxiliary pharmaceutical preparations.

Let's make an approximate diet for a week that needs to be eaten for 30 days:

Breakfast	Lunch	Dinner	Dinner	Snack in the evening
boiled egg A glass of kefir	Orange	Fish and vegetables	Muesli with white yogurt	Curd with dried fruits
Oatmeal	Grapefruit	Beet soup	Buckwheat filled with kefir	Kefir with fiber
Kefir with fiber	Green apple	Beef and beans	Vegetable salad	Cottage cheese with nuts
Buckwheat	A pineapple	Bean soup	Muesli with white yogurt	Kefir with fiber
Kefir with fiber	pomelo	Chicken fillet with spinach	Buckwheat filled with kefir	Curd with dried fruits
Barley porridge	Orange	Pea soup	Fruit salad	Kefir with fiber
Kefir with fiber	Grapefruit	Sauerkraut soup	Muesli with white yogurt	Fruit cottage cheese

With such a diet, 7-8 kg of excess weight will go away per week. Gradually, the body will begin to get used to small portions and frequency of meals. Sports exercises should be given special attention, because without active training, losing 30 kilos in 4 weeks is unrealistic.

IMPORTANT! With a strict diet, you need to lose about a kilogram per day to get the desired result. The number of calories consumed is not more than 1200 per day. Combine training with auxiliary procedures and tools.

The whole path to weight loss is no less important than the exit from a strict diet. Remember the basic rules that will allow you to maintain a slim figure after losing weight:

1. A sparing diet or a tough one, it is necessary to completely eliminate sugar and bread. Sugar can be replaced with honey, and bread with Armenian lavash or bread.
2. Drink plenty of water and reduce fat intake to a minimum.
3. The effectiveness of the diet depends on compliance with all the rules. The figure will not immediately acquire harmony, so you should be patient.
4. Add your favorite foods to your menu, with the exception of those that are contraindicated in dietary nutrition.
5. If the next meal is not soon, and if the feeling of hunger is already making itself felt, drink a glass of kefir or eat an unsweetened fruit.
6. For dressing salads, use linseed or olive oil instead of vegetable oil.
7. Broths only lean or chicken.
8. Stew vegetables in tomato paste diluted with water.
9. Try to eat vegetables and fruits mostly raw.
10. Sleep at least 8 hours a day.
11. Cook porridges exclusively on water and do not add butter after cooking.
12. Reduce salt intake.
13. The time of sports exercises is not less than 45 minutes.
14. The last meal should be no later than two hours before bedtime.
15. For a snack, use kefir, fruits, raw vegetables, nuts, peanut butter, or cottage cheese.

IMPORTANT! Losing weight is easy, the main thing is to set a goal. If you get used to the chosen diet, then such nutrition will become part of everyday life and extra pounds will remain in the past. If there are chronic diseases, then when compiling the menu, it is better to get advice from a specialist.

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The quick acquisition of a wasp waist is the dream of most of the female population on the eve of the holiday season. Athletes are preoccupied with their weight, preparing for serious competitions.

The actual amount that can be lost in a month ranges from 10 kg. However, if we talk about any health-friendly ways to lose weight, you can’t count on such a figure.

How many kg can you lose in a month without harming your health?

If you do not expose the body to stress, then with the right approach, a person should lose no more than one kilogram per week.

How to lose 10 kg in a month?

For whom is the risk of rapid weight loss justified? Nutritionists agree that for patients who have excessive body weight, and in fact, obesity, this method of losing weight is acceptable.

Mode, nutrition, sports

To begin with, you will have to subordinate life to new rules:

Changing eating habits

To lose 10 kilograms in a month, you need to radically change your food habits. Regardless of the chosen program, within a week, or even a month, you will have to change the established canons of nutrition.

What foods are banned?

You need to prepare yourself for the fact that some familiar food will be excluded from the daily menu. Most methods prescribe the rejection of:

• sweets;
• fatty foods;
• smoked meats and pickles;
• cereals and vegetables with a high content of gluten and starch;
• mayonnaise and other sauces, ketchups;
• alcoholic and carbonated drinks.

The principles of proper nutrition for weight loss

The main credo of proper nutrition during a diet is not to eat too much at a time. All weight loss programs recommend splitting the food you eat into equal parts.

How to lose weight in a month

Learn how to use calorie tables. This will be needed for self-compilation of the menu. Eat fresh vegetables and fruits and drink plenty of water.

Making your own menu for the day

Choosing a specific diet as a basis is not enough. Being at home, filling the lack of prescribed products is easy by going to the store.

But if lunch is planned in a cafe or canteen, then the choice is already limited. To quickly navigate the calorie grid, you need to take care of the daily diet in advance. A list of dishes for the whole day is compiled, taking into account what may be in the working dining room.

Choosing a diet

"Minus 60"

This is the author's diet of Russian woman Katerina Merimanova, tried on her own experience and gave excellent results. The process is designed for a long time. The number of food restrictions is minimal. Only milk chocolate, dessert wine and semolina will have to be excluded.

Diet for weight loss

Basic rules of the diet:

• Reception of products during the day divided into equal portions.
• Avoid late night snacks.
• Reduce the amount of potatoes, pasta, sugar in the diet.
• Eat potatoes, pasta, sugar only in the morning.
• Take desserts for breakfast so that extra calories can burn off during the day.
• Graduality in everything. For example: reduce the amount of sugar in tea from three to two spoons, then to one. The habit of eating before bed, gradually shift one hour to six in the evening.
• Add fruits to meals, but do not snack on them.
• Drink no more than two liters of fluid per day.
• Do not eat bread with meat at the same time.
• Dinner should be low in calories. Either vegetable or meat, add only fruit dressings.
• The maximum number of meals is four (second breakfast is allowed).

"5 parts"

Back in the early 20th century, Dr. Pevzner came up with fifteen dietary "tables" for his patients. Depending on the disease that his patients suffered from, he selected the menu necessary for recovery.

The basic principle of this menu is based on five meals a day.

With such fractional nutrition, the load on the liver and biliary system is minimal. It stimulates the excretion of bile and the accumulation of important polysaccharides. Normalizes cholesterol levels and fat metabolism.

The menu of this table involves exclusively boiled, baked, less often stewed food.

• Any dairy products with low or medium fat content.
• Low-fat fish.
• Any lean meat.
• Vegetable oils. Animal oil in a limited amount - once a day for a morning sandwich or as an additive to porridge.
• Any cereal.
• Eggs in different types.
• All vegetables.
• Fruits are not sour and not too sweet varieties.
• Drinks: milk coffee, green tea, black tea, fruit and vegetable juices, low in sugar.

Menu exceptions apply to:

• All fried, smoked, fatty and canned foods.
• Soups on meat broths are excluded.
• legume crops.
• Hot spices.
• Cold food and drinks.
• Puff pastry. Convenient to limit.
• Limit chocolate and sugar.

Japanese diet

In the Land of the Rising Sun, you rarely see obese people. This is a slender nation. In ancient times, due to their isolation and climatic conditions, the Japanese islands ate vegetables, fruits, cereals, and ate poultry and seafood from protein foods.

Japanese diet for weight loss

There is practically no fat in such a diet, it is low in calories.

But, it is rich in vitamins and fiber, protein and minerals. Now, of course, the culinary trends of other countries have penetrated the country, but the traditions in Japan are very strong.

This program is good because it sets the performer for a specific two-week period. However, you need to be prepared for a very tight schedule:

• Eat only three times a day, avoiding snacks.
• Salt and other spices should not be added to food.
• They rise from the table with a feeling of slight hunger.
• Refuse meat. You can saturate the body with proteins at the expense of chicken, eggs, seafood and dairy products.
• Drink plenty of clean water. Unsweetened coffee and green tea available.
• You can use vegetable oil, any fruits and vegetables.
• Of the bread products, crackers or dried bread are recommended, preferably rye.

The Japanese technique allows you to lose up to eight kilograms. At the same time, due to its extremeness, nutritionists do not recommend resorting to it more than twice a year.

Diet "according to Bormental"

Self-control is the main tenet of this diet. Nutritionists recommend printing a food calorie table and attaching it to the refrigerator.. Write down the food you eat every day and count the calories.

The number of calories should not go beyond 1000 at the bottom and 1200 at the top. Restrictions apply to fatty foods, pastries and alcohol.

low carb diet

The American diet focuses on restricting carbohydrate intake. The principle is that, without getting enough carbohydrates, the body is looking for an additional source of energy in fat reserves.

The largest amount of carbohydrates is found in: potatoes, sweets, white rice, smoked meats, banana, grapes, any pastries and alcohol. For the duration of the diet, these foods must be excluded.

Diet for weight loss

Hollywood diet

Public people have to carefully monitor their appearance. Restoring external attractiveness, artists go to any limits. And they lose weight by 10 kg per month, no matter how difficult it is.

The duration of the course of the Hollywood diet is painted either for seven or for fourteen days. They eat 2 times a day at lunchtime and in the evening. Vegetable snacks are available. Excluded from the diet:

• any salty and sweet dishes;
• flour and cereal products;
• alcohol;
• fruits, vegetables, in which a large amount of starch substances;
• any oils;
• smoked, fried.

A dieter should drink at least 1.5 liters of water, green tea and coffee.

All protein products are prepared by stewing, boiling or baking.

Actor's Diet

The diet of actors helps to quickly lose a couple - three kilograms. The minimum course is four days:

1. saltless tomato juice and boiled rice in unlimited quantities;
2. cottage cheese, cheese products and sour-milk;
3. lean meat with green tea;
4. orange juice or dry wine.

Ducan's diet

Oat bran is the cornerstone of Dr. Dukan's French diet. At the beginning of the process, he suggests calculating the optimal weight to strive for. Height minus 100 for men and minus 110 for women.

Dukan diet for weight loss

The diet is divided into 4 stages, individual duration:

• the first stage - eat exclusively food rich in protein;
• the second stage - vegetables are added;
• the third stage is the gradual introduction of cheeses, sweets, pasta and cereals;
• the fourth stage - no dietary restrictions. But, one of the seven days to do protein.

As a snack - you can steam 2.5 tablespoons of bran. This will get rid of the feeling of severe hunger.

mono-diets

Such a diet prescribes the use of one, sometimes two types of products. Water, green tea can be drunk in unlimited quantities.

Examples of such diets:

Usually on such diets they sit for three to five days. During this time, the body gets rid of the accumulated slagging. Lost up to four kilograms.

Slimming with activated charcoal

A person on this diet will need to take up to 10 tablets of an adsorbent. Its main action is aimed at drawing out harmful substances from the body. This diet is followed for 5 or 10 days.

There are programs that offer to take the sorbent only at night or once a day on an empty stomach. The number of tablets in each type of coal method is individual.

Activated charcoal for weight loss

Menu option for healthy weight loss or Systemic diet

Wondering how to lose 10 kg in a month? Perhaps you should turn to a "systemic" diet. The diet is signed for 28 days.

1. They eat small meals up to five times a day.
2. Breakfast is the most important meal of the day.
3. Dinner should contain the least amount of food.
4. For every day of the week, a new kind of products.

Sample menu for 1 week:

1. The first 2 weeks for breakfast eat the same thing. It should be saturated with proteins and carbohydrates: a couple of chicken eggs and a small orange.
2. Lunch in the first week can be:
   • any fruit, but of one kind, for example, sweet melon (Monday and Thursday);
   • chicken meat;
   • cheese with tomato and a slice of dried bread;
   • boiled vegetables and a couple of eggs;
   • any one fruit (for example, red apples);
   • and on the last day of the week: boiled chicken with tomato, boiled carrots and potatoes, grapefruit.
3. You can have dinner during the first week:
   • boiled meat dishes (Monday and Wednesday);
   • a couple of boiled eggs, a slice of rye bread, a cucumber appetizer, an orange;
   • fried beef and cucumber salad (Thursday and Saturday);
   • fried flounder, stewed vegetables, green apple;
   • and on the last day of the first week: boiled vegetables (excluding potatoes).

Sample menu for the next seven days:

1. Breakfast is the same.
2. Food for lunch:
   • in the first three days: fried beef with a tomato-cucumber snack;
   • low-fat cheese, a couple of eggs and boiled carrots;
   • boiled fish;
   • fried meat, tomato and grapefruit;

and ends the week: fried chicken, stewed carrots, tomatoes and grapefruit.

3 week:

• day one: eat as many different fruits as you want;
• in the second: how many vegetable dishes you want, excluding potatoes;
• on Wednesday, the diet of the first day is repeated, adding boiled vegetables to fruits;
• fourth: stewed broccoli, leaf lettuce with cabbage are prepared for fried flounder;
• fifth: boiled beef with stewed broccoli;
• and weekends: green apples.

In the last seven days, they eat at any time, but strictly observe the number of foods from the list:

• Day one: boiled chicken 400 grams, three small tomatoes, four green cucumbers, a jar of canned tuna, a slice of bread, citrus;
• second day: 200 grams of fried beef, three small tomatoes, four green cucumbers, slice, a small slice of melon;
• third: 20 grams of cottage cheese, a saucer of boiled vegetable snacks, two small tomatoes and fresh cucumbers, slice, citrus;
• fourth: half boiled chicken, three small tomatoes, fresh cucumber, slice, medium citrus, green apple;
• fifth: two boiled eggs, a bunch of lettuce, three small tomatoes, a medium orange;
• day six: a kilogram of white chicken meat, 125 grams of low-fat cheese, 2 small tomatoes and the same number of cucumbers, slice, medium citrus, 250 ml. kefir;
• on Sunday, the set of products of the third day is repeated.

What procedures will help you lose weight?

If, with the question: “how to lose weight by 10 kilograms in a month?” contact a nutritionist, then, to help dietary nutrition, he will definitely advise a number of other procedures.

Massage

Massage aimed at problem areas with the highest fat deposits.

Wraps

The procedure is carried out in a beauty parlor, but you can do it yourself. A paste is applied to the patient's body, affecting the subcutaneous fat layer, after which it is wrapped in polyethylene.

Wrapping procedure for weight loss

There is an effect of evaporation of liquid from the problem area. If you carry out the procedure at home, then honey, salt, camphor and mustard solutions can be applied as a paste.

Sports for weight loss

Active physical activity is one of the first tips that will be given by a specialist when prescribing a diet. Classes in the gym, running, aerobics, swimming - all these sports will help burn excess fat. But, subject to systematic exercises, at least 2 - 3 times a week.

Cardio at home

Cardio is a concept related to the work of the heart. Cardio training will help both strengthen the heart muscle and lose weight at the same time. A change in weight by 10 kg per month is a serious test for the body. Therefore, while playing sports, you need to carefully monitor the work of the heart.

Sports exercises for weight loss

The essence of cardio training is in the correct calculation of the frequency of contraction of the heart muscle. For men, the maximum heart rate is 220 minus age. Women have 214 minus age. The result is multiplied by 0.7.

The resulting number will be optimal for activities that promote fat burning. Any increase in heart rate will indicate an excessive cardiac load. Too low a frequency will indicate its lack.

Working on problem areas

Sometimes, body fat only bothers you in certain places. Most often this is the waist, buttocks. It is very difficult to remove the surplus locally, but it is possible.

Actions aimed at problem areas will come to the rescue:

• sports loads;
• wraps;
• massage.

However, you need to remember: local weight loss without a general one gives modest results.

Run

Jogging helps to lose a third of the calories acquired per day. Nutritionists consider morning to be the best time to run. Most fat is burned in the morning.

Running for weight loss

Need to run:

• not very fast, monitoring the pulse using a heart rate monitor;
• away from public roads;
• breathe through the nose;
• do not stop abruptly at the end;
• before and after a run, do a couple of stretching exercises.

What bad habits interfere with weight loss?

The worst habit in terms of harmfulness is human laziness. Many people really want to lose weight, but forcing yourself to take the first step towards this is a difficult task.

Another habit associated with the lack of breakfast in the diet. The desire to sleep longer, and replace breakfast with a cup of coffee at the workplace, this behavior is familiar to many. Nutritionists insist that the first meal in the morning is the most important. It helps to speed up the metabolism in the body, and this is a necessary quality for weight loss.

Another eating habit is the lack of regularity in eating. Light snacks during the working day and a massive homemade dinner are a real disaster for the digestive system.

Alcohol also has a negative effect on harmony. It is well known that alcoholic beverages contribute to dehydration. Moisture deficiency leads to the fact that excess calories are not burned, but are converted into body fat. A solid snack exacerbates this process.

Weight Loss Acceleration Methods

How to speed up the process of losing weight? The effectiveness of measures that help to lose weight by 10 kilograms per month depends on the combination of methods used. Most diets suggest limiting the calorie content of the food you eat. In itself, this gives a positive, but, as a rule, short-term result.

Along with dietary nutrition, it is necessary to connect physical activity. Not everyone loves to play sports. Alternative types of loads will help with this. It is known that with calm walking, approximately 3.2 kcal is burned. per kilogram of weight.

And running will help burn up to 10 kcal already. You can easily calculate the loss of kilocalories during a half-hour run or 2-hour shopping.

Video about simple weight loss recipes at home:

Video on how to quickly lose weight by 10 kg at home: