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Losing weight up to 2 kg in 3 days.
The average daily calorie content is 1050 Kcal.
Despite the abundance of programs aimed at weight loss, many people who want to lose weight still fail to achieve an ideal figure. Not everyone can withstand a low-calorie and meager diet. There is a way out – it’s a hearty diet. We would like to draw your attention to a nutritional system that promises to leave extra pounds without hunger pangs and uncomfortable sensations.
Hearty diet requirements
The eternal question: what to eat to lose weight? Nutrition experts advise introducing products into the menu that will speed up the fat burning process. It includes:
– lemons, grapefruits, oranges and other citrus fruits;
– sour juices;
– green tea;
– natural coffe;
– pineapples;
– foods rich in fiber (bell peppers, broccoli, cauliflower, cucumbers, asparagus, beets and other vegetables);
– various spices;
– lean meat, fish, seafood;
– low fat and low fat dairy and sour milk products;
– nuts, seeds;
– vegetable oils.
Even when drawing up a diet, it is important to take into account the calorie rate you need, the individual characteristics of the body and taste preferences.
If you find it easier to follow a specific menu, we suggest that you familiarize yourself with several types of hearty diets that are most popular and promise significant weight loss. Sitting on any of the diet options is not worth more than a month. After all, the calorie intake is still cut down, and with a longer diet, you can provoke problems with the functioning of the body and feel a breakdown.
According to the first choice of a hearty diet you need to eat any vegetables, skinless chicken fillets, brown or brown rice and drink low-fat kefir. When cooking meat, it is better to choose the most gentle methods of heat treatment: boil, bake, simmer, but not fry in oil. Do the same with vegetables, if desired. But it is desirable to consume more of them raw and focus on seasonal products. Be sure to drink plenty of water, and drink tea and coffee without sugar. You need to salt the dishes, but in moderation, otherwise weight loss may slow down, and the occurrence of puffiness is not excluded. For a day, you will need 300 g of boiled rice, 500 g of vegetables, 200 g of chicken and up to 300 ml of kefir.
On any of the options for hearty weight loss, fractional meals are recommended, according to which you will eat at least four times a day and refuse to eat at least 2-3 hours before bedtime.
The second option for a hearty diet also implies nutrition with four ingredients. This time the diet should be composed of 5 chicken eggs, 200 g of low-fat cottage cheese, a handful of various nuts and 500 g of any fruit. It is also allowed to consume a teaspoon of natural honey or jam a day if you are a sweet tooth. Do not be afraid, such a small amount of goodies will not affect weight loss in a negative way, but your chances of breaking off due to a lack of sweets on the diet will significantly reduce.
The third option for a hearty diet provides for the use of 300 g of lean fish (prepared in any way that does not use fats), 600 g of vegetables, two small bananas, 300 ml of milk. To add variety to the menu and pamper your taste buds, you can make a banana milk cocktail. It’s delicious, low in calories, and very healthy.
If the above diets still seem monotonous to you, you will probably like it. fourth option for a hearty diet… In this case, a menu is prescribed for 3 days, which can be repeated over and over again (up to a month) until the scales please you with a mark on the desired number. There was room for more food here. Recommended for use are low-fat cottage cheese, kefir, cereals (rice, oatmeal), lean meat and fish, various fruits, berries and vegetables. It is allowed to eat even a little bread (better than rye or whole grain) and honey. Meals – five times a day.
Diet of a hearty diet number 1
Breakfast: cucumbers with tomatoes in the form of a salad (200 g); kefir (150 ml).
Lunch: rice porridge (150 g); 100 g steamed chicken fillet; white cabbage salad with cucumbers (200 g).
Afternoon snack rice porridge (150 g) and half a glass of kefir.
Dinner: 100 g of chicken and carrots.
Diet of a hearty diet number 2
Breakfast: 3-egg omelette, steamed or fried without oil; apple and pear salad (150 g).
Lunch: 100 g of curd and half a handful of nuts; 150 g orange.
Afternoon snack: 2 boiled eggs and up to 200 g of kiwi.
Dinner: 100 g of cottage cheese and half a handful of nuts (you can add a teaspoon of honey to the dish).
Diet of a hearty diet number 3
Breakfast: cocktail made with 150 ml milk and a small banana.
Lunch: 150 g of baked fish; 300 g of cucumber salad, white cabbage and bell pepper.
Snack: Drink the same cocktail as in the morning, or have a banana and half a glass of milk separately.
Dinner: 150 g of boiled fish fillet and up to 300 g of shabby carrot and avocado salad.
Diet of a hearty diet number 4
Day 1
Breakfast: an omelet of 2 eggs and a tomato (you can add a little breadcrumbs to it during cooking); tea with a slice of lemon; rye bread.
Snack: salad of kiwi, banana, 5-6 strawberries, handfuls of nuts, seasoned with natural honey and empty yogurt (you can spice up the dish with a pinch of cinnamon).
Lunch: 150-200 g of salmon baked in low-fat cream or sour cream (or other fish that you like); 2 tbsp. l. boiled rice.
Afternoon snack: a glass of kefir and a whole grain bread.
Dinner: 200 g of low-fat curd and a handful of dried apricots.
Day 2
Breakfast: 100 g of oatmeal (cook in water) with one apple wedge, a teaspoon of honey or jam; tea with lemon, a slice of dark chocolate and marmalade.
Snack: a portion of bell pepper salad, feta cheese, lettuce, seasoned with a small amount of olive oil; rye crouton.
Lunch: large baked potatoes; up to 200 g of chicken breast, stewed or baked.
Afternoon snack: 150-200 g of curd, seasoned with low-fat yogurt and 1 tsp. honey; a handful of nuts.
Dinner: a glass of kefir.
Day 3
Breakfast: jelly made from 300 ml of milk, 1 tbsp. l. cocoa, 2 tbsp. l. gelatin; Tea coffee.
Snack: natural yogurt (200 ml) in the company of a handful of blueberries and nuts; you can also eat 1 tsp. honey.
Lunch: 200 g of steamed vegetables; 100 g lean pork stewed in sour cream with a little mushrooms.
Afternoon snack: 2 tbsp. l. curd with a few pieces of dried apricots and a pinch of cinnamon.
Dinner: boiled eggs (2 pcs.); tea with lemon and 1 tsp. honey.
Contraindications for a hearty diet
- Sitting on a hearty diet (at least without consulting a doctor) should not be for children, adolescents, women who are pregnant, lactating and with menopause, people with chronic diseases, and during illness.
- Also, you should not turn to a hearty diet after surgery.
Benefits of a Hearty Diet
- A hearty diet allows you to lose weight without causing severe hunger and without depriving the body of the intake of vital substances.
- Losing weight in this way, a person, as a rule, feels energetic, can go in for sports and live actively.
- The variety of satisfying weight loss options allows you to choose the one that suits you.
- The method does not require the purchase of overseas products, all food is available.
Disadvantages of the diet
- A nutritious diet is more suitable for small body shaping than for significant body shaping.
- For some losing weight, the menu (especially the first three options) seems monotonous, and such a meal, even for several days, turns out to be a difficult test for them.
Re-dieting
After carrying out any variant of a hearty diet lasting more than two weeks, you should pause at least 3 months. After it expires, you can turn to the technique again, if desired.