Light diet, 7 days, -3 kg

Losing weight up to 3 kg in 7 days.

The average daily calorie content is 730 Kcal.

Are you convinced that you can get a beautiful and attractive figure by depriving yourself of all the temptations of taste and undergoing wild pangs of hunger, constantly training your body and willpower? Not at all, according to weight loss experts.

Following the most popular light diet options will help you shape your figure quickly and without suffering.

Light diet requirements

We suggest starting an excursion through light diets with a simple technique that can last from 3 to 7 days. If you feel in perfect order, you can diet in this way for up to a month. It all depends on how much your body needs to tighten the forms. As people who have tried this method on themselves, note that in a week you can say goodbye to 2-3 interfering kilograms. And with a noticeable amount of excess weight, more goes away. Also, a more visible effect can be if you connect physical activity and, forgetting about laziness, will systematically perform various workouts.

If you choose this method for transforming your body, know that the size of one serving of food should not be larger than the capacity of your palm. It is worth eating 5 times a day. Make a diet of breakfast, snack, lunch, afternoon tea and dinner, placed in your routine at regular intervals.

Experts call the following golden rules for losing weight on this version of a light diet.

  • Minimizing salt in the diet. If you are on a diet for no more than a week, salt can be completely abandoned. And with a longer adherence to dietary rules, you can and even need to salt dishes. A complete rejection of this food seasoning can provoke problems with the body. But do not add salt to everything, but only those dishes that seem insipid to you completely tasteless. Also, an important rule is the salting of an already finished dish, and not during its culinary processing. You can use healthy garlic and lemon juice in place of salt to flavor your food. Also, a drop of soy sauce sent to the dish adds a new taste plus a salty aftertaste. If you oversalt the products, weight loss may be questionable, since salt, in particular, prevents the natural excretion of excess fluid from the body.
  • Drink at least 1,5 liters of clean non-carbonated water daily, and in summer or when playing sports, it is recommended to increase this amount.
  • Leave buckwheat, oatmeal, barley in the diet for the period of weight loss. Exclude all other cereals for now.
  • Substantially limit your intake of potatoes, bananas, and grapes (or avoid them altogether).
  • If you cannot refuse flour products, leave some coarse rye bread in the diet.
  • The last meal should be at 19 p.m. maximum, no matter how late you go to bed.
  • Eggs and dairy products should not be completely excluded from the diet, but it is very desirable to reduce their number.
  • Alcohol, as well as fatty, sweet and other products and drinks that whet appetite and have a considerable amount of calories, should be forgotten during the period of active weight loss.
  • Leave the rest of the products in the diet at your discretion, trying to often choose healthy variations in order not only to lose weight, but also to have a positive effect on the body.

You need to base the diet of this light diet option on the following products.

  • Proteins. As the most important building materials in our body, they are great for weight loss. Eat fish, seafood, chicken, rabbit, beef (only choose the least fatty types).
  • Bifidobacteria. Inhabited in kefir and natural yoghurts, they gently cleanse the body of toxins and toxins, improve digestion and promote easier and more effective weight loss.
  • Fiber and C vitamins are found in vegetables and fruits, help to properly assimilate the nutrients found in proteins.

Another easy and effective diet is called weight loss, often referred to as a simple phrase KEFIR FOR DINNER… According to the principles of this diet, you can have breakfast and lunch in the same way as you are accustomed to, just not overeating and refusing too fatty and high-calorie foods. But you need to have dinner with low-fat kefir with fiber (bran). By the way, as many losing weight note, such a dinner turns out to be surprisingly satisfying thanks to the bran. And you don’t have to fall asleep with hunger pangs, especially when you get used to such a diet a little. You can adhere to this technique as long as you want until you achieve the desired effect. For optimal results, eat 5 times a day and get in sports.

A light diet for a week is considered RAW EATING… During this period, you can lose up to 5 extra pounds. This technique is most easily tolerated in hot weather, but in general it can be adhered to all year round. The diet should be composed of raw fruits and vegetables. Now you cannot eat any food that has been cooked, including drinking tea and other hot liquids. At the same time, do not forget to drink a sufficient amount of clean liquid (up to 2,5 liters) daily. This practice will save you from feeling unwell and from dehydration. If you want, you can extend this diet a little, but be sure to monitor your health. In this case, add up to half a glass of any nuts to the daily menu.

And one of the most popular light diets is REFUSAL OF HARMFUL… According to its principles, you just need to exclude harmfulness from the diet. You can adhere to this regime as long as you want, because it does not at all reiterate the principles of proper and reasonable nutrition. There should be at least 3 meals a day, ideally 5 meals a day. Avoid fast food: chips, French fries, soda, various hamburgers and sandwiches, sweets and sugary drinks. A small amount of marshmallow, jelly, sweet dairy products are allowed (for example, you can eat curd mass). Eat non-starchy vegetables as a side dish. Do not eat food 3 hours before lights out, at least. As you can see, such a diet does not have many principles, and you do not constantly have to think about what you can eat. The main thing is to remember the basic rules and act. If you follow them, you will be able to fully eat and lose weight as much as you wish.

Light diet menu

Approximate diet of a light diet from 3 days to 1 month

Breakfasts:

– 100 g of boiled chicken and the same amount of buckwheat porridge (count the weight in ready-made form);

– a portion of oatmeal in the water; about 30 g of hard cheese with a minimum fat content; a slice of permitted bread;

– boiled quail egg; spinach; several pieces. dried apricots and a glass of freshly squeezed orange juice.

You can drink tea of ​​your favorite type for breakfast, adding 1 tsp to it. honey.

snacks:

– orange;

– an Apple;

– half a large banana and a grapefruit;

– several plums.

Lunches:

– 150 g of low-fat boiled or baked fish with green vegetables;

– light vegetable soup; a slice of boiled or baked chicken;

– vegetable puree soup made from carrots, zucchini and a small amount of potatoes; salad of tomatoes, cucumbers, bell pepper.

Snacks:

– a glass of low-fat kefir and a slice of bread;

– carrot and cabbage salad with herbs, seasoned with a drop of olive oil;

– a glass of natural yogurt without additives (or fermented baked milk).

Dinners:

– 150 g of low-fat cottage cheese;

– 100 g of cottage cheese plus 200 g of kefir;

– a small piece of baked fish and stewed cabbage.

Note… Choose one of the above options for each breakfast / snack / lunch / dinner, or get creative and create a menu yourself, taking into account the basic rules of losing weight on this light diet.

Approximate diet of a light diet

Breakfast: omelet or scrambled eggs from two chicken eggs; a small slice of bread with cheese and tea (preferably without sugar).

Snack: tea with something sweet (you can eat marshmallows, marshmallows in small quantities, but it is undesirable to use sugar baked goods). If you don’t want sweets, eat any fruit of your choice or drink a glass of yogurt.

Dinner: rice with steamed cutlet and non-starchy vegetables, or buckwheat with chicken fillet slices and vegetable salad.

Afternoon snack: vegetable salad, seasoned with a little vegetable oil. You can replace the salad with any fruit (up to 200 g).

Dinner: a glass of low-fat or 1% fat kefir with 30 g of fiber (bran) added to this fermented milk drink.

Sample Weekly Light Diet – Raw Food Diet

Breakfast: 2 oranges or apples or a salad of these fruits (1 piece each).

Dinner: vegetable salad made from non-starchy products, seasoned with a little olive oil.

Dinner: salad made from any unsweetened fruit.

Note… You can also have a snack if you wish. Eat one fruit or vegetable at a time between meals.

Approximate diet of a light diet – avoiding harmful

Breakfast: a portion of oatmeal in low-fat milk with a small amount of dried fruit; unsweetened tea.

Snack: several pieces of marshmallow; 200 ml of low-fat kefir.

Dinner: baked fish; non-starchy vegetable salad; tea or coffee without sugar.

Afternoon snack: large apple or orange.

Dinner: chicken fillet stewed with cabbage; tea without sweeteners.

Contraindications for a light diet

Most of the variations of this diet can be followed by almost all people. The only weighty taboo is the exacerbation of chronic diseases, intolerance to any products that live in the diet of a certain method, the period of pregnancy and lactation.

Benefits of a light diet

  • Many light diets allow you to choose an option at your discretion, to lose weight without the pangs of hunger, without leaving life and without causing psychological and physical discomfort to people striving for an ideal figure.
  • A light diet allows the body to get enough nutrients and minimizes the chances of any health problems.

Disadvantages of a light diet

Not all light diets provide rapid weight loss. So they are not suitable for those who need to significantly modernize the figure in a short time.

Repeating a light diet

Light diets with time restrictions can be repeated after a pause of at least a month and a half.

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