Contents
Losing weight up to 4 kg in 7 days.
The average daily calorie content is 680 Kcal.
Many people today refuse animal products. Someone observes lean food constantly, someone – only during periods of church fast.
If you observe moderation and a reasonable calorie content, the principles of a lean life can be used to lose weight. For a week of lean diet, you can lose up to 4 kilograms of excess weight. You can stick to it, with good health, as much as you wish.
Lean diet requirements
What foods is the lean diet based on? As in church fasts, you need to give up fast food (food of animal origin), and base your diet on plant products. It is allowed to use any cereals, they will deliver complex carbohydrates to the body and supply it with the necessary energy. Most of us are used to eating any kind of cereal (in particular rice, buckwheat, oatmeal). In reality, their assortment is much larger. Take a closer look at the selection of groats on store shelves, this will diversify your everyday menu.
Beans, peas, and beans are sources of plant-based protein that are essential for a lean diet. It is especially important to make them frequent guests of the table if you are involved in sports or vigorous physical activity.
Of course, vegetables should be included in the diet. When observing this technique, it is recommended to focus on various types of cabbage (broccoli, white cabbage, cauliflower, Brussels sprouts, Beijing), green beans, celery, tomatoes, bell peppers, pumpkin, various fresh herbs (dill, parsley, spinach, lettuce, cilantro, basil, green onion, etc.).
Any fruits and berries are allowed. An excellent choice would be apples, citrus fruits (grapefruits, oranges, lemons, tangerines), pomegranates, and cranberries, which are distinguished by their low calorie content and have a beneficial effect on weight loss processes. Eat fruits raw and bake them, you can add them to main courses, prepare various low-fat desserts. It is allowed to supplement the fruit diet with dried fruits. But since they contain much more calories, you should not get carried away with them. You can pamper yourself with dried apricots, dates, raisins, apple dryers and other similar types of these products.
Mushrooms are a good alternative to meat, fish and other animal protein products prohibited on a lean diet. They can not only be added to a dish as a side dish, but you can also cook roast, soup, casserole from them.
It is known that sweets are not welcome on diets. But if you live by the rules of this technique for a long time, or life without such products seems completely bleak to you, you do not need to torture yourself. It is quite acceptable to introduce into the diet a small amount of lean sweets (marshmallow, honey, candies, halva, kazinaki, dark chocolate, Turkish delight). Just do not forget to take another look at the composition so that there is no milk in the ingredients of the treat (which is especially important for chocolate) or other fast food. To minimize the chances of negatively affecting your figure, it is recommended to eat sweets in the morning, ideally to complement them with a healthy breakfast.
Also, useful protein is found in various nuts and seeds. In a small amount on the lean menu, they will not be superfluous at all.
In addition, the diet can include various Korean salads, seaweed, durum pasta, the composition of which does not contain eggs. You can also indulge in rice or buckwheat pasta from time to time.
Of the drinks, in addition to water, which must be drunk abundantly, black coffee, teas of various types, juices (preferably homemade), jelly, fruit drinks, uzvars, natural cocoa are allowed. If you really yearn for the usual milk, try soy or coconut. Many fasting people are saved by this alternative.
It is recommended to refuse from other food and drinks, according to the rules of the lean diet. As for salt, you should not completely exclude it from the diet, especially for those who are on a diet for a long time. Just try not to oversalt your food and favor natural spices and seasonings that will help give it an interesting flavor. You can also pamper your food with a little soy sauce, apple and balsamic vinegar, natural tomato paste, and adjika. Leave some vegetable oil in your diet from fats, but it should be consumed without heat treatment. By the way, this manipulation makes the dishes more satisfying and pushes away the feeling of hunger.
The diet and the number of meals can be adjusted to suit your taste preferences and daily routine. But try not to overeat or take more pauses between meals. It is best to eat small meals 4-5 times a day. This will help speed up the metabolism and prevent the feeling of severe hunger, which provokes excessive food intake.
An example of a lean diet for a week
Monday Breakfast: pearl barley porridge with pumpkin pieces; tea. Lunch: a portion of borscht without frying; cabbage and carrot salad with herbs and lemon juice. Afternoon snack: banana and a glass of fruit and berry compote. Dinner: turnips stewed with onions and carrots; a handful of cranberries; tea.
Tuesday Breakfast: a few baked potatoes, to which you can add 1 tbsp. l. homemade tomato sauce and some mushroom caviar; coffee. Lunch: celery-apple salad and a portion of low-fat mushroom soup (preferably without potatoes). Afternoon snack: steamed cauliflower and a small apple (can be baked). Dinner: cabbage rolls with mushrooms and a little boiled rice; tea.
Wednesday Breakfast: salad from any boiled or baked vegetables (except potatoes); chicory drink. Lunch: pieces of raw beetroot seasoned with lemon juice; cabbage soup; whole grain bread. Afternoon snack: a few potato dumplings; sauerkraut and unsweetened berry jelly. Dinner: baked or steamed pumpkin; tea and a couple of teaspoons of your favorite jam.
Thursday Breakfast: diet bread and a portion of stewed mushrooms; tea. Lunch: grated carrots with lemon juice; broccoli soup; a small baked pie with vegetables. Afternoon snack: vegetable salad; a handful of nuts. Dinner: buckwheat with prunes and tea.
Friday it is recommended to spend a fasting day. Drink water, juices and fruit drinks without sugar. It’s good if at this time you can visit the bathhouse. But if the hunger strike is hard for you, stick to the diet of any day.
Saturday Breakfast: a portion of buckwheat porridge and carrot salad with lemon juice. Lunch: a portion of lentil soup; cabbage and cucumber salad and tea. Afternoon snack: 2 small apples, baked with cinnamon. Dinner: mashed potatoes (no butter and eggs, of course) and fresh tomatoes.
Sunday Breakfast: a small cake based on yeast dough; tea with a couple of teaspoons of jam or preserves. Lunch: potato soup with herbs; cucumber and tomato salad; tea. Afternoon snack: casserole of pumpkin, onion and any cereal; a glass of berry jelly. Dinner: a portion of rye flour pudding; 1 tsp favorite jam; a glass of berry juice.
Contraindications of a lean diet
- It is not recommended to turn to a lean diet in the presence of peptic ulcer disease, gastritis, colitis, during pregnancy and during lactation, with an exacerbation of any chronic diseases, with diabetes mellitus.
- Also, such a diet is not suitable after recent surgical interventions (unless indicated by a doctor).
Benefits of a lean diet
- Such a diet may well be carried out during Great Lent (and any other) in Orthodox Christianity.
- Avoiding animal food is supported by many nutritionists. If we talk about long or even permanent fasting, be sure to consult a doctor.
- A lean diet helps not only to lose weight, but also to cleanse the body of excessive slagging. It also helps to lower cholesterol levels, normalize the functioning of the gastrointestinal tract and urinary system. In addition, the rejection of animal food has a positive effect on metabolism, nervous and cardiovascular systems.
- The lean technique improves skin condition, leaving it fresher and healthier. After all, it is known that almost all problems with appearance come from within and largely depend on nutrition. Nails are strengthened and hair shine. The body will only be grateful for such changes in life.
- You can eat deliciously, you don’t need to starve. The abundance of food choices will help you find something to your taste and make nutrition modernization a pleasant experience.
- As a rule, a lean diet avoids fatigue, weakness, loss of energy, etc. You can easily go in for sports, and also not deviate from work while losing weight, leading a fulfilling lifestyle.
Disadvantages of a lean diet
- Despite a balanced lean diet, a long absence of animal products in it can cause a lack of nutrients. So listen carefully to your feelings. If you feel malfunctioning or unwell, stop the lean diet and see a doctor.
- It can be difficult on a lean diet for people who cannot imagine their life without meat, fish, eggs and other animal food. You will probably feel hungry at first, eating mostly carbohydrates. In order to quickly adapt to a lean diet and make it more satisfying, introduce more mushrooms, soybeans into the diet, add nuts to dishes.
Repeated Lean Diet
You can revert to a lean diet at any time if you feel comfortable on it and want to transform your body. The basic principles of this nutrition can be adhered to any amount of time. Simply, if you no longer want to lose weight, increase the calorie content of food. For the first time, it is not recommended to live according to the strict version of the lean method for more than 7 weeks. According to reviews, during this period (in the presence of excess weight) at least 10 kilograms can go away.