Contents
Weight loss up to 8 kg and up to -8 cm in 14 days.
The average daily calorie content is 870 Kcal.
Imperfect hips are a common problem for many women. Excess fat tends to settle in the upper legs and on the buttocks. However, men also face such a nuisance. Sometimes the body doesn’t want to lose weight in these places. To solve this problem, nutritionists recommend turning to a special diet for the thighs, which provides for a two-week duration.
Diet requirements for thighs
In order for the method for slimming thighs to be effective, you need to give up overly salty foods, smoked meats, fast food, any foods and drinks containing sugar, coffee. It is also advisable, at least for diet time, to say goodbye to animal fats. Instead, season your meals with unheated vegetable oils.
Leaving in the diet for the thigh diet is lean meat (without skin), lean fish, seafood. It is useful to enrich the body with fruits, berries, vegetables, giving preference to non-starchy types of these products. Also included in the menu is low-fat dairy products, milk, grain and bran bread, various cereals, sugar-free flakes. From alcoholic beverages, if you wish, you can sometimes afford a glass of your favorite dry wine.
It is not necessary to give up salt completely, but it is very desirable to significantly minimize it in the diet. The rest of the menu can be composed at your discretion.
Try to eat at least three times a day (snacks are not prohibited), do not overeat and refuse to eat after 19 hours. Drink plenty of fluids daily – up to 8 glasses of still water.
Adding spices to the diet will help make the thigh diet more effective. Spicy food minimizes the risk of swelling and also stimulates the blood circulation. This helps both to get rid of unnecessary kilograms as soon as possible, and to improve the appearance of the skin and make the body more elastic. In general, this diet is not a strict weight loss system, but a diet of proper nutrition that helps to transform the body in a loyal way.
Of course, for the attractiveness of the legs (after all, our task is not just to make them skinny), it is worth including physical activity in the daily routine. Even 2-3 workouts a week will help make your legs firmer and slender. It is desirable that the athletic load consists of aerobic and strength exercises. Step aerobics, running, just brisk walking, swimming, badminton – all this will help to tighten the limbs well. Whatever sport you do, pay attention to warm up and stretching (before and after exercise). This will help prevent muscle strain and minimize the soreness that often occurs after exercise.
Continuing the thigh diet is recommended for 2 weeks. As a rule, this period helps to make your efforts noticeable and significantly transform both the legs and the whole body. After all, it is known that individually our forms do not know how to lose weight. Usually, during this period, without special food restrictions, at least 6-8 extra pounds are consumed.
Thigh Diet Menu
Diet diet for thighs for 2 weeks
Day 1
Breakfast: 1 fresh tomato; whole grain toast; natural yogurt or kefir (half a glass); a small apple, fresh or baked.
Lunch: chop white cabbage, tomatoes, cucumbers, herbs and sprinkle the salad with olive oil and freshly squeezed lemon juice; 200 g of cooked or baked chicken fillet; 1-2 dietary grain loaves.
Afternoon snack: whole grain toast; a serving of watercress; 2 tbsp. l. boiled white beans.
Dinner: stewed cauliflower; a couple of small fresh tomatoes; minimum fat hard cheese (slice); baked apple with 1 tsp. natural yogurt.
Day 2
Breakfast: about 30 g of boiled mushrooms; a slice of boiled or baked lean fish; whole-grain toast greased with jam or jam.
Lunch: salad of non-starchy vegetables with herbs, drizzled with olive oil; a slice of bran bread; up to 50 g of hard unsalted cheese or cottage cheese; a small bunch of grapes.
Afternoon snack: apple and whole grain toast.
Dinner: about 150 g of baked fish; 1 boiled potato in a uniform; a tablespoon of boiled beans and bell pepper.
Day 3
Breakfast: 2 toast plus 1 boiled chicken egg.
Lunch: sprinkle the cucumber-tomato salad with vegetable oil and lemon juice; a slice of diet bread and some melon for dessert.
Afternoon snack: half a glass of low-fat yogurt or kefir and a small banana.
Dinner: a portion of steamed or stewed cauliflower; a couple of baked tomatoes and 1-2 tbsp. l. boiled beans; also on this day, if you wish, you can pamper yourself with a glass of dry wine.
Day 4
Breakfast: toast with a slice of hard cheese (it can be replaced with a couple of tablespoons of cottage cheese up to 5% fat); fresh tomato.
Lunch: about 50 g of lean meat or ham with salad leaves; an Apple.
Afternoon snack: tuna in its own juice (80-90 g); diet toast and green vegetable salad with olive oil.
Dinner: mashed potatoes without butter (2 tbsp. L.); 100 g grilled beef fillet; bowl of vegetable soup and salad leaves; a glass of dry wine is also allowed.
Day 5
Breakfast: 2 tbsp. l. flakes filled with a small amount of low-fat milk, it is also recommended to add a little bran to them; banana.
Lunch: 100 g of boiled shrimp; vegetable salad with olive oil; for dessert, eat a small pear.
Afternoon snack: toast with a slice of low-fat cheese and 2 baked tomatoes.
Dinner: a slice of grilled lean fish; boiled beans in the amount of 2 tbsp. l .; a small bunch of grapes.
Day 6
Breakfast: a slice of melon and half a glass of low-fat homemade yogurt.
Lunch: 100 g of lean beef, boiled or baked; whole grain toast; pear or orange.
Afternoon snack: 2 dietetic bread and 2 tomatoes (or a salad of tomato and cucumber).
Dinner: hard pasta (3 tablespoons), seasoned with low-fat vegetable sauce; 50 g of boiled chicken; banana.
Day 7
Breakfast: salad, which is recommended to include an apple, a pear and a few slices of banana, seasoned with a few tablespoons of homemade yogurt or other low-fat fermented milk product.
Lunch: up to 30 g of lean ham or meat; cabbage salad with greens; toast with lettuce and a small kiwi.
Afternoon snack: about 50 g of durum wheat spaghetti with green onions and peas; as well as tomato and bell pepper.
Dinner: boiled rice (preferably brown) in the amount of 3 tbsp. l .; 50 g chicken breast, baked or fried in a dry pan; tomato with lettuce; you can have a glass of dry wine.
Note… Starting from the next day, you can repeat the menu of the first week, or you can use the below. You can draw up a diet yourself based on our recommendations, but watch the calorie content so that it does not drop below 1100-1200 units per day. This recommendation is for women. Men, on the other hand, should consume about 200 more calories per day than the fair sex.
Day 8
Breakfast: protein omelet from two eggs; grated carrots seasoned with olive oil; a slice of grain bread.
Lunch: 2 ladles of low-fat fish soup; boiled potatoes and about 70 g of boiled or baked beef fillet; salad of non-starchy vegetables and greens.
Afternoon snack: apple or pear.
Dinner: 2 tbsp. l. boiled buckwheat; 100 g of boiled lean meat; some zucchini stewed in sour cream; a glass of fat-free kefir.
Day 9
Breakfast: a couple of tablespoons of oatmeal porridge on the water; boiled beets and a slice of hard cheese.
Lunch: 2 ladles of low-fat cabbage soup; steam meat cutlet; cucumber and tomato salad seasoned with olive oil; you can also eat whole grain bread and drink unsweetened dried fruit compote.
Afternoon snack: half an orange or tangerine; 250 ml fat-free kefir.
Dinner: low-fat curd and strawberries (both take about 100 g each), the dish can be seasoned with homemade yogurt without additives; 2 small rye bread.
Day 10
Breakfast: 2 tbsp. l. rice porridge; a slice of white cheese and 20-30 g of grain bread.
Lunch: a bowl of cabbage soup on sorrel; 100 g of boiled or baked lean fish; cucumber and tomato salad; fruit and berry compote.
Afternoon snack: apple or pear; up to 200 ml of low-fat kefir.
Dinner: a few tablespoons of hard pasta, which can be sprinkled with a little hard cheese; green salad and arugula sprinkled with olive oil.
Day 11
Breakfast: muesli with dried fruits without sugar (50-60 g), doused with low-fat milk or kefir.
Lunch: 2 scoops of low-fat green bean soup; a little salad of boiled squid with bell pepper and herbs, seasoned with lemon juice and olive oil.
Afternoon snack: fresh berries up to 250 g.
Dinner: boiled chicken fillet (100 g); 2 tbsp. l. rice; a portion of stewed vegetables, in which it is recommended to include eggplants, bell peppers, carrots, zucchini and various greens.
Day 12
Breakfast: a couple of tablespoons of buckwheat porridge and the same amount of carrots, stewed with the addition of low-fat sour cream; slice of hard cheese.
Lunch: boiled fish (100 g); salad made from non-starchy vegetable products, you can add a couple of olives to it; dried fruits compote.
Afternoon snack: 2 kiwi.
Dinner: about 150 g of low-fat cottage cheese casserole with apples; a glass of kefir.
Day 13
Breakfast: a few tablespoons of wheat porridge, which can be cooked in low-fat milk, with the addition of 150-200 g of berries.
Lunch: a bowl of vegetarian pickle and a slice of boiled or baked beef; berry compote (1 glass).
Afternoon snack: peach and half a glass of low-fat kefir.
Dinner: Bake the chicken fillet (about 70 g) and stew the cauliflower.
Day 14
Breakfast: 2-3 tbsp. l. oatmeal, brewed with a small amount of low-fat milk, with a shabby apple.
Lunch: a bowl of chicken broth with herbs; 2 small steamed veal cutlets; cucumber and tomato salad.
Afternoon snack: salad of two non-starchy fruits or 1 banana.
Dinner: a couple of tablespoons of buckwheat; 100 g of stewed lean fish; some salad from fresh white cabbage and various greens.
Contraindications to thigh diet
It is impossible for pregnant women, during the period of feeding the baby, adolescents, during the period of illness, during the exacerbation of chronic diseases, after surgery and in health conditions that provide for a special diet, to adhere to a diet for the hips (with the indicated calorie restriction).
Benefits of a thigh diet
- Among the tangible benefits of a diet for the thighs, one cannot fail to note its balanced diet.
- You can lose weight without experiencing the pangs of hunger and lack of nutrients.
- You can eat tasty and varied, choosing products at your discretion.
- The technique is effective. Improves not only the condition of the problem area itself, but the whole body.
- Also, many note a general improvement in the well-being and state of the body.
Disadvantages of a thigh diet
The disadvantages of a diet for the thighs, unlike many other methods of losing weight, are few.
- Among them, it is worth noting only the difficulties in choosing dishes. For example, when visiting, where unwanted fats so often try to hide in so many products.
- It can be difficult for those with a sweet tooth to stick to this diet, as sweets are advised to say a strong no.
Re-dieting for the hips
The technique can be repeated two to three months after its completion.