Grueling diets are a thing of the past. Express diets have come into vogue, thanks to which you can lose a couple of kilograms in a few days. Many do not have the willpower to eat on a daily basis, but we have found a way out. Woman’s Day has worked with nutritionists to create a delicious and healthy five-day express diet for you.
The usual thoughts of a girl who urgently needs to get rid of a couple of extra centimeters is that she needs to eat nothing for a week, suffer, but by any means lose her hated kilograms.
But the head of the GreenMe project Tatiana Skirda and Dr. Gribin Evgeniy have a different opinion. Express diet is not only healthy, but also delicious. The main rules are to drink mineral water, do not forget about at least minimal physical activity and adhere to our diet. And we made sure that it was tasty and healthy. But, if we talk about the Japanese diet, then they adhere to strictness to achieve maximum effect.
Drink 20 ml of water 300 minutes before breakfast.
Breakfast. Avocado guacamole with whole grain yeast-free toast. Recipe: guacomole – 1/2 or 1 avocado (depending on appetite) mash with a fork with 2 tablespoons. lime juice, add a few grains of sea salt and black pepper.
Lunch. Green cocktail. Recipe: spinach, parsley, beet tops, basil, 1/2 skinless lime, a slice of fresh ginger, a glass of water. Beat in a blender until creamy.
Lunch. Vegetable casserole. Recipe for 2-4 servings: cut seasonal vegetables, carrots and onions into cubes and bake (15 min.) in the oven on parchment. Cut the courgette, zucchini into cubes and arrange all vegetables, including the pre-baked carrots and onions, in layers like lasagna in a baking dish, sprinkle each layer with nut powder and spices. Bake at 180 ° C for 30 minutes. Nut powder: grind 1/2 cup walnuts + 1/2 cup hazelnuts in a coffee grinder.
An afternoon snack. Seasonal apple and pear smoothie. Recipe: 1 apple, 1/2 pear, peel, chop and put in a blender. Add 1 tbsp. flax seed and a glass of water. Beat with a blender for 2 minutes.
Dinner. A nutritious warm vegetable salad. Recipe for 2-4 servings: a glass of boiled chickpeas, you can from a can, just be sure to rinse, a glass of chopped seasonal tomatoes, a glass of green beans. Boil the chopped beans in boiling water (1 min.), Immediately drop from boiling water into ice cold water and dry on a towel. A glass of finely chopped parsley and cilantro. Sauce for salad dressing: 2 tablespoons walnuts, 1/3 cup very hot water, a clove of garlic, pepper and a little salt, beat in a blender or coffee grinder.
Before each meal, except for the second breakfast and afternoon tea, you need to drink 300 ml of water at room temperature daily. Coffee, black or green tea is not allowed during the day. You can drink Ivan tea. If you feel hungry, then you can add whole grain yeast-free bread.
Watermelon cucumber smoothie
Breakfast. Apple Portion Strudel (Serves 2-4)
1/4 tbsp. fresh apple juice, 3 apples, cut into pieces, 1/2 tbsp. apple flakes, 1/4 tbsp. almond milk, 2 tablespoons chia seeds, 1/4 tbsp. raisins, 1 tsp. cinnamon, 1 tsp. vanilla, 1 tsp. lucuma powder or stevia powder. Mix everything and leave for 30 minutes. Divide into portioned baking cups, sprinkle with 1 tsp each. nut powder for each portion, bake for 20-30 minutes. at 180 ° C.
Lunch. Green cocktail (carrot tops, sorrel, parsley, basil, ginger, 1/2 lime without zest, water), mix everything in a blender until creamy.
Lunch. Puree soup: bake pumpkin, carrot, parsnip root, onion in the oven in foil, for 15 minutes. until ready in open form, i.e. without foil.
Whisk in a blender with hot water, 1 tbsp. pine nuts and 1 tsp. almond oil. Serve sprinkled with pumpkin seeds.
An afternoon snack. Watermelon and cucumber smoothie. Whisk the watermelon and the skinless cucumber in a blender.
Dinner. Vegetables with hummus.
Recipe: 1 tbsp. rinse canned chickpeas, 1 tbsp. lemon juice, 2 tablespoons raw sesame seeds, 1 tablespoon red wine vinegar, 1/2 tsp. dijon mustard, 2-4 tbsp. water, a few grains of sea salt. Mix everything in a blender, add chopped basil. Vegetables: bell peppers, young carrots, skinless cucumber – cut into strips. Serve with hummus.
The portion size is determined independently, there should be no hunger. Superfoods can be added to smoothies and green smoothies to increase their nutritional value. Remember to drink 300 ml of water daily 20 minutes before breakfast.
Breakfast. Fruit salad. Recipe: chop pears, apples without skin, add raisins – 1 tsp, 1 tsp Flaxseed. Pour sesame sauce, which can be prepared from 1 tablespoon. raw sesame seeds, 3 tbsp. hot water and 1/2 tsp. organic cocoa by whisking all ingredients in a coffee grinder.
Lunch. Green cocktail. Recipe: turnip or radish tops, spinach, parsley, oak salad, 1/2 lime without zest, ginger, water. Mix everything and beat.
Lunch. Quinoa with broccoli. Recipe: Quinoa 1: 1 Pour hot water over and simmer for 3 minutes, turn off and leave for another 15 minutes. Divide the broccoli into inflorescences, put them in boiling water for 40 seconds, then take them out and put them in ice water, place them on a napkin. Chop green onions. Mix everything by adding 1 tbsp. almond oil, a clove of garlic, black pepper and sea salt.
An afternoon snack. Smoothies: 1 tbsp. beat raspberries with 1 tbsp. almond milk.
Dinner. Minestrone.
Breakfast. Buckwheat pancakes with blueberries. Recipe: 3/4 Art. buckwheat flour, 1 tbsp. chia seeds, 1/2 tbsp. almond milk, 2 tablespoons lime juice, 1 tsp. Turkish delight (or stevia), 1 tsp vanilla, 1 tbsp. almond powder. Make a dough and leave for 30 minutes. Bake the pancakes in the oven on oiled grape seed, as it does not break down at high temperatures, parchment. Serve with fresh blueberry puree.
Lunch. Green cocktail – spinach, parsley, celery, sour peeled apple, water – beat everything until creamy.
Lunch. Creamy mushroom soup. Recipe: champignons, oyster mushrooms, shiitake – bake in foil. Bake the leeks on parchment, cut into rings and sprinkle with grape seed oil. Whisk everything in a blender with almond milk, sea salt and black pepper. Serve with whole grain, yeast-free bread crumbs.
An afternoon snack. Strawberry smoothie with almond milk.
Dinner. Cauliflower and soy asparagus salad. Recipe: Cook cauliflower like broccoli (recipe above). Chop the carrots into thin strips and mash in a bowl with sea salt and red pepper, add pre-soaked soy asparagus, cauliflower inflorescences, 2 tablespoons. olive oil. Ideal with nori seaweed.
Breakfast. Banana ice cream. Recipe Serves 2: Freeze 24 ripe, peeled bananas within 2 hours. Bananas, 1/3 tbsp. almond milk, 2 tablespoons chop nuts in a blender.
Lunch. Green cocktail: beet tops, parsley, carrot tops, 1/2 lime, ginger, water – beat everything in a blender until creamy.
Lunch. Vegetable omelet. Recipe: paprika, shallots, tomatoes, mushrooms sauté. Add 2 beaten eggs to them. When ready, sprinkle with black pepper and some sea salt.
An afternoon snack. Beat freshly squeezed carrot juice in a blender with 2 tablespoons. Flaxseed.
Dinner. Soup puree from green peas. Recipe: green peas, some of them may be in pods, if they are young, boil in a little water until tender. Whisk in a blender with a small bunch of mint, 2 tablespoons. pine nuts, a little sea salt. Serve sprinkled with goat cheese and pine nuts.