Diet “Dinner minus”, 7 days, -3 kg

Losing weight up to 3 kg in 7 days.

The average daily calorie content is 960 Kcal.

The “supper minus” method of weight loss is often found under the name “American diet”. As you might guess, her secret lies in the exclusion of the dinner. According to the assurances of the developers of this technique and those who have personally experienced it on themselves, refusing to eat in the evenings, even without correcting the menu, gives a tangible result.

Diet requirements “supper minus”

The main essence of the diet is to establish a diet. Often, the secret to completeness lies in the wrong organization of meals. Sometimes a person does not eat breakfast due to lack of appetite or lack of time, or because of unwillingness to cook. Many do not even have a full meal, just snacking on something on the run. As a result, upon returning home in the evening, a person experiences a “wolfish” hunger and, of course, it becomes simply impossible for him to control himself. It is difficult for him and has no time to choose healthy and low-fat foods for dinner and not overeat. If this happens once or twice a month, as a rule, nothing terrible happens, and the body does not spread in breadth. But in a situation where this practice becomes habitual, excess weight happily sticks to violators of the correct diet. By the way, a spoiled figure is not the only and not the most negative consequence of fasting during the day and plentiful late meals.

American scientists conducted studies, during which they proved that it is more important not even what a person uses, but the time at which it happens. The experiment was carried out in rodents. One group of experimental rats was fed during the day, the second – at night. The food was given the same. As a result, the rodents fed at night gained twice as much weight than those fed during the day.

Scientists draw an analogy with humans, noting that late dinners, and even more so at night, lead to obesity and problems with the functioning of the body. The fact is that in the evening and at night all body processes, including digestion, slow down significantly. The duodenum also becomes practically inactive. Therefore, undigested food entering it from the stomach simply cannot move to other parts of the intestine. At the same time, secretion does not stop, but bile is not able to enter the intestines and accumulates in the gallbladder. In it, due to stagnation of bile, stones and inflammatory processes can form. And the presence of food in the intestines for a long time leads to its fermentation and decay, because of which harmful decay products can enter the bloodstream, and in large quantities.

In addition, evening snacks can lead to a change in appearance for the worse (breakouts, acne, dull skin color) and sleep disturbances. It has also been scientifically proven that the brain reduces control over hunger and satiety in the evening. Overeating is much easier due to the fact that signals to the brain do not arrive on time. A portion of food that would be enough for you to satisfy your hunger in the daytime, in the evening or at night seems small, and you want to eat more and more.

Having a hearty dinner shortly before bedtime, you may wake up in the morning feeling full or even heavy. Of course, there is no desire to have breakfast in this state. To counteract this, try not to eat for at least a couple of days 2-3 hours before bedtime, and you will probably notice that you feel like having breakfast. It is even possible that you will start waking up earlier at the first time of the transition to a new diet, wanting to have a snack as soon as possible. The body will simply start waking you up.

What are the basic rules of the “dinner minus” diet?

The most important thing is the time of the last meal. It may vary depending on your schedule. For those who go to bed around 22:00, it is recommended not to eat anything from around 17:00. If you go to bed at midnight or later, the last time in the day you can have a snack around 19:00. The time between food and sleep should be at least five hours. After 19:00, eating, no matter how late you go to the kingdom of Morpheus, is still not recommended for the reasons described above. The body also needs to rest.

During the day you can eat whatever you want. But if you want the process of losing weight to go more actively and have a beneficial effect on the state of the body, you should give up (or minimize the presence in the diet) from unhealthy fats, fast food, high-calorie sweets, too spicy, smoked and pickled foods and products.

It is not required to give up your favorite food, which, in fact, is what this diet is good for. Simply, if you want to eat something high-calorie, do it in the morning. Want some cake tonight? Promise yourself in the morning to reward yourself with this sweetness for your efforts. Probably, in the early hours of the day, the “forbidden fruit” will no longer be so desirable, or you eat much less of it than you would if you broke loose in the evening.

In general, it is breakfast that should be made the most energetically significant meal. After all, calories will have a whole day to be used up, and not settle on your body. Also be sure to have lunch. Don’t skip meals. Dinner is desirable with a lighter meal. You can, for example, drink a glass of kefir or other low-fat sour milk, or even limit yourself to a cup of green or herbal tea with a small amount of natural honey. But, if you previously had a hearty dinner, it is better to move on to a new practice gradually. Otherwise, your quest for weight loss may fail. It is also not recommended to shift the dinner time too abruptly. Gradually bring the meal time closer to the “X” hour, so as not to stress the body by sudden changes in the meal regimen.

Try to find plenty of room for fresh and natural foods in your diet. Provide yourself with enough lean protein, eat healthy grains, fruits and vegetables (preferably seasonal, fresh or minimally cooked).

There should be at least three meals in the daytime. If fractional meals are more comfortable for you, then plan your diet so as to eat more often. But in this case, the portions should be smaller, do not be fooled. If you stop eating in the evenings, but start eating double the amount of food during the day, you will not only not lose weight, but risk gaining excess weight, no matter how early your dinner is. Since a losing weight body begins to actively get rid of toxins and toxins, it is very important to provide it with a sufficient amount of water, which will help to remove decay products as efficiently as possible.

As for the rate of weight loss on the “dinner minus” diet, they are all individual. The more excess weight, the more noticeable will be its loss. Already in the first 7-10 days, 3-4 kg (and even more) can go away, then the rate of weight loss becomes slower. But don’t be discouraged to notice this. This phenomenon is absolutely normal. Immediately, the body says goodbye, basically, to excess fluid, and then the fat itself follows.

You should stick to the diet until you are happy with your figure. After that, you need to smoothly get out of the diet, slightly shifting the time of dinner or, if you are used to this diet and do not want to have dinner, increasing the calorie content and (and) the volume of daily meals. At the same time, in the first post-dietary time, you need to carefully control body weight in order to choose the ideal diet for yourself, which allows you to maintain a stable weight.

The diet menu

An example of a diet diet “dinner minus” for a week

Contraindications

• Unlike many other methods, “dinner minus” has practically no contraindications.
• But in the presence of chronic diseases, as well as pregnant and lactating women, adolescents and elderly people, before starting a diet, it is still worth consulting with a doctor about the possibility of introducing this style of nutrition into your life.

Advantages of the “dinner minus” diet

1. The technique does not require giving up your favorite food. You are free to choose products and can create a menu according to your taste preferences.
2. You don’t have to tediously measure portions and count calories.
3. All the necessary substances enter the body along with food, with the correct preparation of the menu, and therefore the possibility of harm to health is extremely small.
4. It is also good that there is no need to prepare special dietary food.
5. You can easily eat with family and friends, go to restaurants and other establishments, but, of course, not in the evenings.
6. As a rule, due to the gradual loss of weight, after exiting the technique, there is little likelihood of its return.
7. A gradual rate of weight loss is supported and promoted by all doctors, fitness trainers and nutritionists.
8. With this regime, the body losing weight is not “scared”, and the skin has time to tighten, helping to find not only a slim, but also an elastic body (which is impossible with fast diets).

Disadvantages of the diet

• “Dinner Minus” is not suitable for those who seek rapid weight loss. To achieve the result, you still need to show perseverance and patience. It is possible that the weight will stand still from time to time. You need to be mentally prepared for this phenomenon. After the body gets rid of a certain amount of kilograms, for further weight loss it needs to recover. Therefore, a so-called plateau arises. But if it lasts two weeks or more, then in order to start the process of parting with the next kilograms, you will need to revise your diet. Have you found out that there is a lot of flour and sweetness in it? Try to reduce the amount of this food.
• It can be difficult to get used to the new eating schedule for people who have eaten very late in the past, as well as those who work night shifts. At first, you will probably have a strong feeling of hunger at unwanted times. If you feel that you can’t stand it, then drink kefir or tea with honey, eat a little low-fat cottage cheese. Over time, of course, it is worth moving away from such snacks.
• Also, the rhythm of modern life, which implies frequent feasts in the evenings, is not in favor of the “dinner minus” diet. In order not to be tempted by forbidden food, it is better to limit as much as possible late activities that involve eating food during the first time of sitting on the technique. If disturbances occur once a week or two (assuming you won’t overeat), the weight is likely to go away. With more frequent indulgence, most likely, the arrow of the scale will stagnate, and your dietary efforts will come to naught. The choice is yours!

Re-diet “supper minus”

If you feel good and want to transform your figure more using this technique, you can turn to her help at any time.