Contents
Losing weight up to 5 kg in 7 days.
The average daily calorie content is 440 Kcal.
The lean diet is especially popular in Europe. This strict technique allows you to quickly and significantly lose weight, dropping from 5 to 10 kilograms of weight. There are two options for the lean diet, they last 7 and 14 days. Diet diet implies alternation of strict (more correctly – the strictest) days one by one.
Skinny diet requirements
Choosing a skinny diet for yourself 7 days, be prepared to consume such foods.
First day: 1 liter of milk. The maximum permissible fat content is 2,5% (and preferably less fat). If you do not want or cannot drink milk, it is allowed to replace it with kefir (the requirements for fat content are the same).
Second day: cottage cheese (200 g) with sugar-free fruit juice (800 ml). Any juices are allowed, except for grape and banana.
The third day is the strictest. We drink only clean water. Any food is banned.
Fourth day: 4 medium boiled potatoes without salt and other spices or fats; 800 ml of juice (previous recommendations are valid).
Day XNUMX: Food is limited to five medium apples of any kind.
Sixth day: 200 g of lean boiled unsalted meat.
Seventh day: 1 liter of kefir, the fat content of which does not exceed 2,5%.
A prerequisite is crushing meals. The first communication with food is in the next hour (maximum two) after waking up.
If you suddenly violated the diet, but you do not want to leave it, it is necessary (on whatever day the deviation from the regime occurs) to start again from the first day and carry out the diet course again. Non-carbonated water (maybe mineral water) is allowed from the liquid, which must be drunk in large enough quantities. Tea and coffee without sugar or other sweeteners are also allowed.
There is also a longer lean diet of 14 days… Those who are radically determined to lose weight quickly sit on it. Note that this cannot be called reasonable nutrition. Her diet is even less varied than in the seven-day period described above. This diet is more like a real hunger strike. It is not difficult to guess that experts are categorically against carrying out such a voluntary execution of the body.
You can eat the following foods and liquids.
Day 1: unsweetened green tea (preferably brewed). Drink it as much as you like, but do not lean on this drink before bed. However, it contains caffeine, which can cause insomnia.
Day 2: 800 ml of kefir 0% fat.
Day 3: green or mint tea (requirements as for the first day).
Day 4: completely refuse food, drink only water without gas.
Day 5: Eat one green apple all day.
Day 6: 1 L skimmed (skimmed) milk.
Day 7: green or mint tea without sugar (you can add stevia to it). Stevia is a crushed stevia leaf powder, a natural sugar substitute.
Day 8: 1 L skimmed (skimmed) milk.
Day 9: 2 apples (one fresh, the other baked).
Day 10: 1 liter of fat-free kefir.
Day 11: up to 600 g of fresh cucumbers.
Day 12: green or mint tea.
Day 13: 1 L skimmed (skimmed) milk.
Day 14: Three apples.
If you are a real hero and have been able to withstand this ultra-low-calorie technique, it is very important to gradually get out of it. Otherwise, you can seriously injure the body, which during this time has practically lost the habit of eating. The calorie content of food should be increased very gradually. At first, after completing the diet, it is worth eating exclusively pureed products that do not include coarse fiber in large quantities.
Coming out of a lean diet, at least for the next week, you do not need to eat rice, bran bread, vegetables and fruits of sour taste, hot spices. As long as possible, you need to build your diet on low-fat fermented milk products, skinless meat, cooked as gently as possible by heat treatment, steamed vegetables, vegetable salads, slimy cereals. All fatty and high-calorie foods, if you want to save weight lost through titanic efforts, and health, should be present in the diet in a minimum amount.
Given the scarcity of the menu, during the diet itself, it is recommended to take a vitamin-mineral complex in order to somehow mitigate the stress that this food has on the body.
The first day we drink milk in about such quantities.
Breakfast: 300 ml.
Snack: 150 ml.
Lunch: 200 ml.
Afternoon snack: 150 ml.
Dinner: 200 ml.
Second day
Breakfast: 60 g of cottage cheese.
Snack: a glass of orange juice.
Lunch: 80 g of cottage cheese.
Afternoon snack: a glass of apple juice.
Dinner: 60 g of cottage cheese; 300 ml of orange or apple juice.
The third day drink still water.
Fourth day
Breakfast: 1 boiled potato.
Snack: 250 ml of citrus juice or fresh juice.
Lunch: 2 boiled potatoes; up to 300 ml of juice from non-starchy fruit.
Afternoon snack: a glass of apple juice.
Dinner: 1 boiled potato.
Fifth day we eat only apples.
Breakfast: 1 pc.
Snack: 1 pc.
Lunch: 1 pc.
Afternoon snack: 1 pc.
Dinner: 1 pc.
Sixth day
Breakfast: 60 g of boiled beef fillet.
Snack: 250 ml of carrot and apple juice or fresh juice.
Lunch: boiled chicken fillet (80 g).
Afternoon snack: a glass of apple juice.
Dinner: 60 g of skinless beef or chicken breast, cooked without adding oil; a glass of juice from your favorite citrus or other non-starchy fruit (vegetable).
Seventh day we drink only kefir.
Breakfast: 250 ml.
Snack: 100-150 ml.
Lunch: 250 ml.
Afternoon snack: up to 150 ml.
Dinner: up to 200 ml.
Day 1 drink green brewed tea.
Day 2 drink low-fat kefir. Breakfast: 150 ml. Snack: 100 ml. Lunch: 200 ml. Afternoon snack: 150 ml. Dinner: 200 ml.
Day 3 drink green tea or mint (lemon balm) tea.
Day 4 drink only still water.
Day 5 Breakfast: a third of a large green baked apple. Lunch: a few slices of raw apple (about a third of the fruit). Dinner: a third of a large green baked apple.
Day 6 drink only skimmed (skimmed) milk. Breakfast: 200 ml. Snack: 100-150 ml. Lunch: 200 ml. Afternoon snack: about 150 ml. Dinner: 200 ml.
Day 7 drink green / mint tea. You can use stevia to sweeten it.
Day 8 Repeat the menu on the 6th day.
Day 9 Breakfast: half a fresh apple. Snack: half a baked apple. Lunch: half a fresh apple. Dinner: half a baked apple.
Day 10 drink low-fat kefir. Breakfast: 250 ml. Snack: 100 ml. Lunch: 300 ml. Afternoon snack: 100 ml. Dinner: 250 ml.
Day 11 Eat fresh cucumbers. Breakfast: 100 g. Snack: 100 g. Lunch: 200 g. Snack: 100 g. Dinner: 100 g.
Day 12 drink green tea or mint (lemon balm) tea.
Day 13 Repeat the menu on the 6th (8th) day.
Day 14 Breakfast: half a fresh apple. Snack: half a baked apple. Lunch: a whole apple, fresh or baked. Afternoon snack: half a fresh apple. Dinner: half a baked apple.
Contraindications to a lean diet
- It is categorically impossible to adhere to a lean diet for pregnant women, during lactation, children, elderly people.
- Such food is contraindicated for people who have any diseases of the gastrointestinal tract, problems in the functioning of the endocrine glands, diabetes mellitus, pancreatitis, cardiovascular, renal or other serious diseases.
- Also, the categorical no to losing weight in this way must be said if there are psychological problems, especially if they are in some way associated with an eating disorder. In this case, there is a great risk that a person will refuse food or will eat very little after a diet, which is fraught with the development of a dangerous state of anorexia.
- As you can see, this diet is frankly dangerous in many ways. If, nevertheless, desperate to try to transform the body in a different way, you decide to try a skinny diet on yourself, be sure to visit a doctor before starting such an extreme weight loss.
Benefits of a skinny diet
- Among the undeniable benefits of a lean diet is its effectiveness. As a rule, the weight literally melts before our eyes, which attracts a large number of people striving for an ideal figure.
- Also a bonus, which is a little pleasing with such food infringements, is the budgetary diet. You need to buy a very small amount of products, and therefore you won’t be able to spend a lot of money on it.
- You don’t have to cook a lot, spending extra time preparing diet meals.
Disadvantages of a skinny diet
This diet does have many disadvantages.
- If you believe the reviews of people who have experienced it on themselves, after leaving the diet, some of the skin deteriorated, even hair began to fall out.
- The menstrual cycle is often lost in female representatives. Various chronic diseases can also come out.
- This is largely due to the significant lack of vitamins and minerals in the lean diet. Therefore, you need to drink vitamins in order to somehow make up for these losses.
- Often, such a diet also affects the mood: apathy, irritability, aggressiveness are manifested, increased tearfulness or other negative consequences may occur.
- It is impossible not to emphasize that the feeling of hunger on certain days can be simply unbearable.
- Obviously, you can’t stick to a skinny diet for people who are not extremely serious and do not have iron willpower.
- Surely, this diet will not work for people leading an active lifestyle. You will definitely have to forget about playing sports. If only there was enough energy to just fully perform their daily functions. After all, the diet is extremely low in calories, which can negatively affect memory, the ability to make quick decisions, and attention.
- Returning to the question of excluding sports in the diet period, it should be noted that the following problem is emerging. Due to the rather noticeable weight loss, with a considerable initial amount of excess weight, the skin can sag. This ugly manifestation can be mitigated by massages, scrubs and other procedures aimed at tightening it, which can be carried out at home. Don’t forget about them, especially if you are on a long-term lean diet.
Reapplying the lean diet
It is not recommended to carry out a seven-day lean diet more often than once every 2 months, and a 14-day one – at 4. But it is worth resorting to such weight loss again only as a last resort. If the initial weight loss was relatively simple and trouble-free for you, then it is not at all a fact that you will successfully overcome the diet distance the next time.
After sitting on any of the lean diet options, try to get out of it correctly and continue to eat in a balanced way. With this eating behavior, for sure, if there is excess weight left, he will go away. It is better not to strive for too fast, but extreme and dangerous for health, weight loss.