Long term diet, 3 weeks, -10 kg

Losing weight up to 10 kg in 3 weeks.

The average daily calorie content is 980 Kcal.

To lose a noticeable amount of excess weight, short mono diets or fasting days are probably not suitable. A long-term diet will help radically transform your figure.

The most popular and effective long-term weight loss methods are the American diet, protein-carbohydrate alternation, diet for pregnant women, weight loss method developed by Elena Malysheva, low-fat diet.

Long term diet requirements

Long-term American diet contributed to the love of Americans for hamburgers and other edible representatives of fast food. Doctors and nutritionists from the United States sounded the alarm about the global habit of their compatriots to eat on the go unhealthy and high-calorie foods. The basic rules of the American methodology include refusal of dinner after 17:00 (maximum – 18:00). So that before going to bed you are not overcome by a very strong feeling of hunger, it is recommended to go to bed, especially during the first diet time, no later than 22:00. Three meals a day should consist of healthy foods (in particular, lean fish and meat, non-starchy fruits and vegetables, chicken eggs). A strict ban is imposed on fat, vinegar, alcohol, sugar and any food in which there is a place for it. It is also worth reducing the consumption of salt and spices, and if you are going to spend a short time on a diet, you can completely refuse them.

A common long-term diet is method of protein-carbohydrate alternation (BUC)… When our bodies are low on carbohydrates, they begin to lose weight, which is why many low-carb weight loss systems are so popular. But with a long non-intake of carbohydrates, health problems or a plateau state may arise (when the extra pounds stop going away, and you still want to lose weight). Just for situations when you want to dramatically transform your body, a diet of protein-carbohydrate alternation is perfect. According to its rules, protein should prevail on the menu for two days, and on the third day there is an increase in carbohydrate products in the diet. As a result, the body does not have time to experience a lack of carbohydrates and inhibit weight loss. It is better to organize the menu as follows. The first day, eat a balanced diet, that is, consume both carbohydrate and protein products in moderation. It is advisable not to exceed the daily calorie intake above 1500 energy units. On the second and third days, proteins should be preferred, and on the fourth diet day, carbohydrates should be added to the menu. Then again we “play” for three days with proteins and carbohydrates, after which we return to the described scheme (we start with a balanced day). In order for the body to function properly, on protein days it is recommended to give preference to lean fish, seafood, lean meat, dairy and sour-milk products of moderate fat content, and in carbohydrates – whole grains, fruits, berries, vegetables and various greens.

Women are known to gain weight during pregnancy. But there is an average rate of adding a kilogram while carrying a child. If new pounds come to you quickly, you need a special diet for pregnant women. This technique will provide the organisms of the expectant mother and child with vital components and, at the same time, protect a woman in an interesting position from excess body weight. When compiling a diet during this period, it is necessary to limit the consumption of flour products (especially from white flour), dishes and drinks with added sugar. Of course, it is worth giving up fast food products and various food “garbage”. It is recommended to increase the amount of healthy protein in the diet; it should be scooped from dairy and sour milk products, fish and lean meat.

When it comes to cooking methods, this can be boiling, baking, stewing, grilling or steam cooking. But frying food is best avoided. You should limit the use of salt, salty and pickled dishes, canned food; they can cause puffiness and weight gain. It is recommended to eat evenly 4-5 times a day in moderate portions. Do not eat for the next two hours before going to bed. An ideal dinner will be low-fat dairy products (for example, cottage cheese in the company of kefir or ryazhenka).

To make the technique as useful as possible for you, listen to the following advice from nutritionists:

– it is better to eat bread a little dried, it should be salt-free (dietary), from coarse flour or rye, the daily dose is not more than 100-150 g;

– it is useful to consume 200 ml of soups daily (it is desirable that they have a vegetable base and small additions of various cereals, potatoes, pasta, etc.);

– meat and various dishes from it should be eaten no more than 150 g per day (the best choice would be lean beef, chicken, turkey, veal, rabbit fillet);

– lean fish (for example, pike perch, navaga, cod) is also very useful for pregnant women, up to 150 g per day;

– if you tolerate milk and sour milk well, consume about 150-200 g of such products per day (the priority is low-fat cottage cheese, kefir, yogurt, whole milk, yoghurts without any additives);

– you can eat eggs, 1-2 pcs. in a day;

– daily intake of vegetable oils – 15 g;

– from vegetables it is worth limiting the use of beans, carrots, radishes, beets.

Popular and long-term diet developed by Elena Malysheva… Here, the calorie content of the daily diet should not exceed 1200 units. You need to make a menu from the right proteins, fats and carbohydrates, while eliminating fatty and fried foods, fast food and other harmful foods from it as much as possible. Meals – five times a day (three main and two small snacks in between). Breakfast is good with oatmeal, and the author of the technique advises pouring cereals, and not boiling. To make the porridge even more tasty and healthy, you can add any non-starchy fruit (for example, an apple) or a handful of berries to it. Low-fat cottage cheese or empty yogurt is also a good choice for your first meal. Breakfast is recommended around 8:00. You need to have lunch at 12-13 hours, mainly with protein components. For example, you can cook fish or meat with herbs. It is advisable to cook protein without using oils and other fats. Dinner (which is recommended to be arranged 2-3 hours before bedtime, or better not later than 19:00) should often be organized from vegetable salad and low-fat fermented milk product. You can also eat one chicken egg. Snack on fruit or vegetables in between meals.

If you want to lose weight without significantly cutting your diet, long-term low fat diet… It is necessary to reduce the presence of fatty components in the diet up to 5-10% and it is better to scoop them from plant sources. Strictly prohibited foods on this diet include: pork, duck, fatty beef, various offal, sausages and all sausage products, fatty fish (eel, herring, carp, mackerel, tuna, sardines, etc.), fish caviar, milk, etc. high fat sour milk, egg yolks, soybeans, beans, nuts, any food and drinks with sugar, honey, jam, alcohol, fried and fatty foods, fast food products and all high-calorie products.

And to eat on a low-fat diet you need the following foods:

– meat (lean beef, lean veal, game, chicken);

– fish (pike, cod, perch, trout, flounder);

– bakery products made from coarse flour;

– any vegetables and mushrooms;

– fruit.

Drinking ration – clean water, unsweetened tea and coffee, herbal teas.

When preparing food, you need to choose a gentle processing method (any, except frying).

Long Term Diet Menu

American diet weekly


Breakfast: rye or whole grain bread (1 slice); orange or apple; Tea coffee.

Lunch: up to 200 g of fish cooked or fried in a dry pan; 100 g of celery sprinkled with lemon juice.

Dinner: a piece of lean meat baked in the company of onions and one egg yolk (the total weight of a portion should not exceed 100 g); an Apple; a slice of bread or toast; a glass of skim milk.


Breakfast: toast toast; tea or coffee; orange.

Lunch: stewed spinach (200 g); veal liver fried in a dry pan (130-150 g); 2 boiled potatoes; tea / coffee without sugar.

Dinner: non-starchy vegetable salad, slightly flavored with vegetable oil; a little low-fat ham on a slice of bread; boiled egg and a glass of plain yogurt.


Breakfast: a slice of bread; orange or apple; Tea coffee.

Lunch: 200 g of fried meat (cook in a pan without adding fats); a glass of tomato juice; a pair of lettuce leaves; grapefruit or other citrus.

Dinner: boiled chicken eggs (1-2 pcs.); a piece of bread; salad of two tomatoes; a glass of yogurt; for dessert, eat a pear or apple.


Breakfast: a slice of bread; orange or 2 small apples; tea / coffee without sugar.

Lunch: chopped white cabbage (150 g) with lemon juice; boiled chicken meat (200 g); Tea coffee.

Dinner: a small toast; Bulgarian pepper; 5-6 radishes; casserole of 50 g low-fat cottage cheese, the yolk of one egg and a small apple; a glass of low-fat milk.


Breakfast: a slice of bread; orange; tea / coffee without additives.

Lunch: a piece of boiled meat (150 g); grated carrots (250 g); boiled potato in a uniform; tea / coffee without sugar.

Dinner: scrambled eggs from two eggs (cook in a dry frying pan); salad of tomato, herbs and onions; an Apple.


Breakfast: a slice of bread; orange or apple; Tea coffee.

Lunch: a portion of boiled fish (up to 200 g); a piece of bread; about 150 g of non-starchy vegetable salad, sprinkled with lemon juice; tea / coffee without additives.

Dinner: boiled beef with horseradish (150 g); lettuce leaves; an apple and a glass of low-fat milk.


Breakfast: toast without additives; an Apple; Tea coffee.

Lunch: boiled chicken (200 g); 100 g of rice porridge; lettuce leaves with lemon juice; an Apple; 200-250 ml of low fat milk.

Dinner: low-fat yogurt (glass); a couple of lean cutlets; a slice of bread and a small apple.

A weekly diet of a protein-carbohydrate alternation diet

Day 1 (balanced)

Breakfast: oatmeal (cook in water) with fruit; a glass of kefir.

Lunch: buckwheat or mashed potatoes; a slice of steamed fish.

Dinner: low-fat cottage cheese with a chopped apple; a cup of tea without additives.

At night: you can drink a glass of kefir.

Day 2 (protein)

Breakfast: hard-boiled egg; a slice of low-fat cheese; Tea coffee.

Lunch: a slice of grilled chicken fillet with lentils.

Dinner: baked fish and cabbage salad; tea.

Day 3 (protein)

Breakfast: cottage cheese seasoned with kefir.

Lunch: a couple of steamed meat patties and a non-starchy vegetable salad.

Dinner: stew (turkey meat and vegetables); a cup of tea.

Day 4 (carbohydrate)

Breakfast: croissant; banana; tea or coffee.

Lunch: bowl of borscht without frying; a slice of whole grain bread; a cup of tea and, if desired, a candy or a wedge of dark chocolate.

Dinner: boiled rice; a couple of cucumbers; a glass of grapefruit juice.

Day 5 (protein)

Breakfast: low-fat cottage cheese casserole; Tea coffee.

Lunch: fish fillet (cook or bake); shredded white cabbage.

Dinner: grilled meat and a cup of rosehip broth.

Day 6 (protein)

Breakfast: omelet (use two chicken eggs, cook in a dry frying pan); coffee Tea.

Lunch: boiled turkey; tomato and cucumber salad.

Dinner: a couple of lean fish or meat cutlets; carrots and tea.

Day 7 (carbohydrate)

Breakfast: muesli without additives; tea or coffee.

Lunch: bowl of fish soup and a slice of bread; boiled potatoes and lean meat cutlet; a couple of tablespoons of salad (non-starchy vegetables and herbs).

Dinner: 2-3 cabbage rolls and tea.

An example of a diet diet for pregnant women

First trimester

Breakfast: a portion of muesli dressed with yogurt; freshly squeezed pear juice.

Snack: whole grain bread with a slice of salmon; a cup of tea.

Lunch: bowl of mushroom soup; white cabbage in the form of a salad; a cup of herbal decoction.

Afternoon snack: a slice of bread with cheese.

Dinner: vegetable risotto and chopped carrots; a glass of kefir.

Second trimester

Breakfast: oatmeal, which can be boiled in milk, with an apple; chamomile tea.

Snack: a handful of almonds and a couple of prunes.

Lunch: lentil soup; salad from sea or other cabbage; a glass of cranberry juice.

Afternoon snack: a slice of bread with fish; tea.

Dinner: omelet from a couple of chicken eggs and mushrooms; a glass of natural yogurt.

Third trimester

Breakfast: a couple of pancakes with cottage cheese; a glass of yogurt.

Snack: sandwich (whole grain bread and cheese); tea.

Lunch: a bowl of fish hodgepodge; salad (tuna in its own juice and herbs); rosehip broth.

Afternoon snack: cheesecake and tea.

Dinner: boiled fish and 2 tbsp. l. rice; fermented baked milk or kefir (glass).

An example of a weekly diet of Elena Malysheva’s diet

Day 1

Breakfast: 200 buckwheat porridge; one boiled egg; carrot salad (100 g), sprinkled with vegetable oil; medium apple.

Second breakfast: casserole of 120-130 g of low-fat cottage cheese and 20 g of semolina.

Lunch: soufflé from lean beef (up to 100 g) and proteins of two chicken eggs; cauliflower (200-250 g); rosehip broth.

Snack: grapefruit or orange.

Dinner: cabbage stewed with zucchini (total weight of the dish 200 g); baked apple with honey and cinnamon.

Before going to bed: 200 ml of low-fat kefir.

Day 2

Breakfast: oatmeal (200 g ready-made) with the addition of a tablespoon of any berries; skim milk (glass).

Second breakfast: 250 g of beetroot salad with prunes and 1 tsp. vegetable oil; bran loaf.

Lunch: rice and vegetable pilaf (150 g); a piece of boiled chicken breast (70-80 g); cabbage salad (100 g), seasoned with a few drops of vegetable oil; tomato. After 20 minutes after lunch, it is recommended to drink rosehip broth.

Snack: low-fat cottage cheese (100 g); natural yoghurt without additives (100 ml).

Dinner: fish fillet (up to 100 g); 1-2 boiled egg whites and 200 g of cooked green beans.

Before bed: a glass of kefir (choose fat-free or 1%).

Day 3

Breakfast: a steam omelet with two egg whites and low-fat milk; carrot and apple salad; tea.

Second breakfast: green apple.

Lunch: 150 g vegetable soup (you can use any vegetables except potatoes); boiled chicken and beans cooked without oil (100 g each).

Snack: 100 g of white cabbage; a small carrot and half an apple (you can make a salad from these ingredients).

Dinner: low-fat curd (150 g).

Before bedtime: low fat kefir (200 ml).

Day 4

Breakfast: 50 g of beef fillet, steam or boiled; green peas (100 g) and a pair of bran crisps.

Second breakfast: vinaigrette (150 g) and 1-2 loaves.

Lunch: 100-120 g of stewed cabbage; 40 g grated carrots; lean boiled fish (100 g); drink rosehip broth a little later.

Snack: medium-sized green apple.

Dinner: casserole of 100 g of cottage cheese of minimum fat content, the protein of one egg, 20 g of carrots and a teaspoon of sour cream; a cup of tea.

Before bedtime: a glass of fat-free kefir.

Day 5

Breakfast: 3-4 tbsp. l. oatmeal steamed with 100 ml of milk, with 30 g of any dried fruit.

Second breakfast: squash puree (200 g) and 100 g of eggplant (cook without oil).

Lunch: 100 g of boiled or steamed fish fillets; 200 g vegetable stew (you can use 1 teaspoon of sunflower oil when cooking); in half an hour – a cup of rosehip broth.

Snack: 70 g of rice porridge; a tomato or a couple of small cucumbers.

Dinner: low-fat cottage cheese (150 g).

Before going to bed: 200 ml of low fat kefir.

Day 6

Breakfast: hard-boiled egg; green peas (50 g); 30 g of cheese with minimum fat content; a cup of tea.

Second breakfast: baked potato; sauerkraut (100 g) with green onion.

Lunch: pea soup without frying (150 g); a piece of chicken fillet (100 g); zucchini stewed with carrots (150 g); two bran bread.

Snack: 200 g of non-starchy vegetable salad with a spoonful of sour cream.

Dinner: baked cauliflower (200 g) and 50 g low-fat cottage cheese.

Before bedtime: low-fat fermented milk drink (200 ml).

Day 7

Breakfast: 200 g of barley porridge; apple and carrot salad (2 tbsp. l.).

Second breakfast: orange and unsweetened tea.

Lunch: stewed cabbage (200 g); small green apple.

Snack: 100 g of low-fat cottage cheese.

Dinner: a slice of lean fish fillet (90 g); two boiled egg whites; boiled beans (150 g).

Before going to bed: a glass of low-fat kefir.

Note… Diet days, if desired, can be swapped.

Example of a daily low-fat diet

Breakfast: two boiled chicken eggs; half a grapefruit or apple; unsweetened green tea.

Second breakfast: fruit salad with a handful of raisins; freshly squeezed apple juice.

Lunch: salad of tomatoes with herbs; whole grain bread with cottage cheese; unsweetened tea.

Dinner: boiled meat or fish fillets; unfried vegetable soup; fresh cucumber or tomato.

Long-term diet contraindications

Standard restrictions for adherence to long-term diets are exacerbation of chronic diseases, childhood and old age, pregnancy (except for a special diet) and lactation.

Benefits of a Long Term Diet

  1. Long-term diets can help change the eating habits that made you overweight. This will allow you to keep your body in new frames in the future.
  2. The proposed diet-rations allow you to eat hearty, tasty and quite varied.
  3. In most types of long-term diets, fractional meals are promoted, which helps to avoid bouts of acute hunger and helps to speed up the metabolism.
  4. The diet menu is balanced and therefore will not lead to disruptions in the functioning of the body.
  5. Weight loss occurs smoothly, which is supported by all nutritionists and doctors.
  6. The variety of types of long-term weight loss allows you to choose the one that is right for you.

Disadvantages of a long-term diet

  • Long-term weight loss has no pronounced disadvantages, if we talk about well-being and health. But it is worth considering the fact that for significant weight loss you will need to be patient for a long time and, probably, redraw many eating habits forever.
  • On long-term diets, weight is reduced slowly. If you want to see the result of your efforts “just tomorrow”, these techniques are not designed for that.

Repeating a long-term diet

If your health and well-being is in order, but you still have excess weight, you can go on a long-term diet at any time.

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