Losing weight up to 3 kg in 2 weeks.
The average daily calorie content is 1400 Kcal.
Lead a fairly active lifestyle, but the extra pounds still stuck to your body? An active diet has been developed especially for you. It is composed of a variety of affordable and healthy foods and helps to lose up to 5 kg in a month.
Active diet requirements
On an active diet, it is very important to provide the body with the right substances (vitamins, minerals and electrolytes from food). The approximate daily caloric content of the diet should be 1500 energy units. If you are doing strength training, almost no day is complete without a gym, you spend all the time on your feet, then the calorie intake should be increased to 1700-1800 calories (but no more).
During the “bursts” of energy, it is necessary to return it to the body by consuming the right carbohydrates. It is these substances that bring us 55-60% of the total energy. Eat cereals, wholegrain and bran bread, vegetables and fruits.
Protein is no less important for the body. Make sure to include lean meat, fish, seafood, eggs in your diet. In the everyday menu, it is recommended to find a place for dairy and sour milk foods of low fat content (cottage cheese, kefir, milk). Scientists have proven that physically active people should take at least 15% of their diet to protein foods every day.
Try not to overuse fatty foods. Yes, the body needs fat, but correct. Its sources are fatty fish, vegetable oil without heat treatment, various types of nuts. Eating fast food, pastries, fried foods will not give you health. It is advisable to abandon such foods as much as possible, especially during the period of weight loss.
Try to say no to pure sugar, or at least don’t consume a lot of it. Cravings for sweets will help drown out the presence of honey, natural jams or preserves in the diet. In addition to the abundant use of ordinary water, you can drink freshly squeezed juices and fruit drinks from the gifts of nature, tea, herbal teas. It is advisable to drink coffee as little as possible, and preferably in the first half of the day. You can not drink alcohol during an active diet.
It is very important that vitamins enter the body. Let’s highlight the most significant ones. B vitamins are needed by the nervous system, brain, heart and muscles. They help to digest food, especially carbohydrates, regulate fat, protein and water metabolism, affect hematopoiesis, and are necessary for the production of new cells. B vitamins are water-soluble. Therefore, it is impossible to stock up on them for future use, their reserves need to be replenished every day. You can find these vitamins in bread, cereals, nuts, seeds, egg yolks, animal liver, milk, cheese, legumes, cabbage, spinach, green leafy vegetables, organ meats, fish, mushrooms, onions, bananas, oranges, apricots, avocado, melon.
To increase the body’s resistance to adverse influences, protect against viruses and bacteria, cleanse from toxins, it is necessary to introduce foods containing vitamin C into the diet.This natural healer will help strengthen blood vessels and increase their elasticity, improve liver function, lower blood cholesterol, and accelerate wound healing. A lot of it is found in rose hips, sweet red and green peppers, sea buckthorn, black currant, parsley and dill, Brussels sprouts and cauliflower, kiwi, papaya, oranges, strawberries, strawberries, and grapefruits. There is practically no vitamin C in animal foods.
Do not forget to provide the body with vitamin D. It can prevent many diseases (rickets, cancer, osteoporosis, psoriasis, vitiligo, autoimmune diseases, diseases of the heart and blood vessels), improve the condition of hair, teeth and nails, strengthen immunity, regulate the growth and vital activity of cells. The best food sources of vitamin D are fatty fish (salmon, cod) and fish oil, forest mushrooms (chanterelles and some others), animal liver, yeast, butter, cheese and other fatty dairy foods, egg yolks, and caviar.
Do not deprive yourself of vitamin E – the main antioxidant that can increase the body’s defenses against free radicals. Vitamin E helps to prevent aging, improve the functioning of the gonads and other endocrine glands, prevent the formation of blood clots, improve potency in men, delay the development of cardiovascular failure, and reduce the threat of abortion in women. Vegetable oils (wheat germ, soybean, cottonseed, sunflower), nuts (almonds, hazelnuts, walnuts) will be an excellent source of vitamin E.
The reserves of vitamin A in the body will increase its resistance to various infections, will have an anti-cancer effect, increase your attention and speed up the reaction rate. Vitamin A strengthens bones, hair, teeth, maintains healthy skin. This vitamin is fat-soluble, so it is stored in the body. Its reserves do not need to be replenished daily. Among foods, look for vitamin A in citrus fruits, carrots, butter, cheese, eggs, liver, and fish oil.
Since our body is made up mostly of water, the body needs to get enough minerals, especially electrolytes. The main function of electrolytes is to hydrate the body and keep muscles and nerves working. Internal toxins (urea and ammonia) quickly leave our body when it is well hydrated. Athletes pay special attention to the intake of electrolytes, because during training with sweat, stores of potassium, sodium and chloride leave the body. Potassium is a vital mineral, and the cell walls are 90% composed of it. Sodium nourishes muscles, nerves and body tissues, and prevents fluid loss through urination. Many athletes today rebalance electrolytes with sugary sports drinks. But it is better and more beneficial to get electrolytes from food. Include apples, lemons, bananas, carrots, beets, corn, zucchini, tomatoes, nuts and seeds, beans and lentils, and dark green leafy vegetables in your diet.
Meals during an active diet should be as varied and balanced as possible, fractional (about 5 times a day in small portions). It is advisable to make dinner light. If you feel hungry after dinner, you can pamper yourself with a small amount of fermented milk product or drink before bed. It is useful, for example, to drink a little low-fat kefir. So you will fall asleep sooner and benefit the body.
As for the duration of an active diet, you can sit on it as long as you want. Simply, when you reach the desired weight, increase the calorie content to the point at which the arrow on the scale will no longer decrease. Note that for the maximum effect and health benefits, it is necessary not only to adhere to the described principles of nutrition and play sports, but also to lead a correct lifestyle. You need to walk more often, breathe fresh air and get enough sleep.
Example of a weekly diet of an active diet
Breakfast: 250 g of “Whisk” salad (mix in equal proportions chopped white cabbage, grated carrots and an apple and season with a little olive oil); two egg whites, steamed or boiled; a cup of tea.
Snack: apple or pear; a glass of cranberry juice.
Lunch: salad weighing up to 300 g from any non-starchy vegetables; bowl of vegetarian cabbage soup; up to 200 g of boiled or baked chicken fillet (without skin); a decoction of dried fruits.
Afternoon snack: a small bran bun and a cup of tea.
Dinner: boiled cod (200 g); 150-200 g baked eggplant; seagulls with lemon.
Breakfast: 150 g fat-free or 1% cottage cheese; a glass of orange juice; tea.
Snack: an apple and 200 ml of fruit or vegetable juice.
Lunch: salad of a couple of cucumbers and a few drops of olive oil; a plate of cabbage soup without frying; 200 g of boiled beef fillet; infusion or decoction of dried fruits.
Afternoon snack: bran bun or loaf; tea.
Dinner: 200 g of cod, baked or boiled; 200 g of beets, stewed in the company of apples; a cup of tea.
Shortly before bed: you can drink a glass of low-fat kefir.
Breakfast: 250 g of “Panicle” salad; a steam omelet from two egg whites; a cup of tea.
Snack: orange and a glass of cranberry juice.
Lunch: sliced tomato, slightly seasoned with olive oil; a bowl of cabbage soup; up to 200 g of boiled turkey fillet; tea or berry juice.
Afternoon snack: bran bun and a cup of tea.
Dinner: stewed cabbage (3-4 tablespoons) and 200 g of boiled beef.
Breakfast: a couple of fresh cucumbers seasoned with vegetable oil; 2 chicken egg whites; tea with lemon.
Snack: an apple and a glass of berry juice.
Lunch: 250 g of white cabbage and carrot salad with olive oil; bowl of vegetable soup cooked without frying; chicken fillet, boiled or baked (200 g); a glass of cranberry juice.
Afternoon snack: bran loaf or small loaf; a cup of tea.
Dinner: 200 g of cod fillet, cooked without adding oil; 200 g of beets; a glass of low-fat kefir.
Breakfast: steam protein omelet and 150 g of low-fat cottage cheese; a cup of tea.
Snack: orange or apple; a decoction of dried fruits.
Lunch: 2 cucumbers sprinkled with vegetable oil; vegetarian cabbage soup (bowl); 200 g of boiled beef fillet, tea.
Afternoon snack: bran bun and tea.
Dinner: 200 g of beef liver, stewed in a small amount of sour cream of minimum fat content; 200 g of boiled beets.
Shortly before bedtime: a glass of kefir.
Breakfast: salad “Whisk”; 2 boiled egg whites; tea.
Snack: pear and a glass of cranberry juice.
Lunch: 100 g of eggplant caviar; vegetarian soup (250 ml); boiled turkey (200 g); a decoction of dried fruits.
Afternoon snack: bran bun; tea.
Dinner: steamed beef schnitzel (200 g); 200 g of stewed or baked eggplants; 200-250 ml of kefir.
Breakfast: 3-4 tbsp. l. oatmeal porridge cooked in water; toast and a cup of tea.
Snack: an apple and a glass of dried fruit broth.
Lunch: a couple of fresh tomatoes drizzled with olive oil; a bowl of cabbage soup; boiled beef (150-200 g); berry fruit drink.
Afternoon snack: bran loaf or bread; tea.
Dinner: boiled beef fillet (200 g) and the same amount of stewed cabbage; a cup of tea.
Shortly before bedtime: a glass of kefir.
Note… You can stick to the suggested diet, or you can create one yourself. The main requirement is to provide the body with all the necessary components and correctly calculate the calorie content.
Contraindications to an active diet
- It is impossible to sit on an active diet only during periods of pregnancy and lactation, with an exacerbation of chronic diseases, after undergoing surgical interventions.
- If you are in doubt about your health, of course, it will not be superfluous to consult a doctor.
Benefits of an active diet
- In addition to reducing excess weight, an active method of losing weight has a positive effect on the state of the body and health in general.
- The foods involved in it are perfectly absorbed, contribute to saturation and inner comfort.
- Fractional meals will save you from sharp bouts of hunger and surges in blood sugar.
- An active diet promotes smooth weight loss, such rates are supported by most nutritionists.
- If you correctly plan the menu, weight loss will occur without a stressful condition for the body, the likelihood of which is high in many other diets.
- You will be able to compose the menu, taking into account your own taste preferences, which is important. After all, it is much more pleasant to lose weight by eating what you like.
Disadvantages of an active diet
- The main disadvantages of this technique (if we consider it purely from the side of losing weight) include the recommended fractional diet (not everyone has the opportunity to snack often), the slow pace of weight loss (often we want “all at once”) and the need to control “weightiness »Menu.
- In order not to make a mistake with calorie intake, at least at first you will have to make friends with calorie tables and kitchen scales. You can’t do without careful monitoring of your diet!
Repeated active diet
If you feel good, you can turn to the re-active diet whenever you want, and it is always advisable to adhere to its basic rules.