Contents
Losing weight up to 8 kg in 4 weeks.
The average daily calorie content is 1200 Kcal.
There are many diets that promise very fast weight loss, and often their predictions are true. In just 7-10 days, the same amount of weight can “fly off” from the body. But, alas, after such extreme weight loss, the lost kilograms often return just as quickly. And it is not excluded that they will return with “friends” as well.
Nutritionists recommend paying attention to long-term diets. Although they will take longer to lose weight, the results will be more lasting. And most importantly, losing weight on long-term diet courses is much safer for your health.
Long-term diet requirements
Popular long-term diet of the Czech nutritionist Horvat… You can stick to it as much as you like, repeating the menu over and over again every week, which is always the same. This technique involves eating five meals a day in moderate portions. Products should be healthy and non-greasy. Lean meat, vegetables, fruits and berries (it is better to choose non-starchy ones), low-fat dairy and fermented milk products, freshly squeezed juices, chicken eggs are honored. In terms of cooking methods, anything other than frying with oil is allowed on this diet. What can be eaten raw should not be heat-treated at all. It is necessary to provide the body with plenty of drink. Coffee and tea are also allowed. Horvath does not recommend adding sugar or other high-calorie sweeteners to them, but the diet developer has nothing against sugar substitutes (in particular, xylitol). It is worth noting that many doctors and nutritionists do not support the use of this type of supplement. Here the choice is yours. If you really want something sweet, drink tea or coffee with a sweetener once or twice a day, but better accustom yourself to empty drinks. As a rule, in one week of the Croatian diet, 2-3 kg of weight is consumed.
According to the rules of both this and other long-term diets, it is very desirable to play sports. Usually, people who need to lose a lot of kilograms turn to long-term methods. If you do not keep the body in good shape with physical activity, then muscle flabbiness cannot be avoided. If you do not have time or opportunity to visit the gym, try to at least provide yourself with morning exercises, in which you will work out the main problem areas of the body.
Another effective way to reduce is low-calorie long-term diet… Its rules can be followed for up to one month. You can compose the diet yourself, or you can use the menu below. The main thing is that the calorie bar does not fall below 1200 units per day. As a rule, 1,5-2 unnecessary kilograms go away, and it is these norms of body weight loss that most nutritionists consider harmless to health. Such weight loss can occur with a diet of 1300 (and even 1500) calories. When planning your diet, keep in mind your goals. Don’t starve. Try to eat fractional and always varied. So that the body does not get scared, it must receive all the necessary components (proteins, carbohydrates, the right fats, a complex of mineral salts and vitamins).
In all variants of long-term diets, it is recommended to limit salt intake, but it is definitely not worthwhile to completely exclude it from the menu for such a long period. This practice can be even more dangerous for the body than salting food.
Another popular weight loss method is long-term diet of Dr. Bormental… Its main principle is also to calculate the daily calorie content, it should be in the range of 1000-1200 units. The author of the diet does not call for strict prohibitions. If you want a cake or other high-calorie delicacy, eat it, but be sure to subtract energy units from the total norm. Of course, the main part of the diet should be made up of healthy light foods, otherwise it will be simply impossible to provide the body with all the necessary substances. The food scheme on the Bormental diet implies a minimum of four meals a day. You can eat more often. Intervals between meals should not exceed three to four hours. Ideally, if you consume 30% of the daily calorie for breakfast, for a snack – up to 10, lunch – up to 40, dinner – up to 20, the second dinner – up to 10. Try to reduce the amount of smoked, salted, pickled foods, fatty foods in your diet, sweets, pasta from the highest grades of wheat, confectionery products. It is advisable that one serving weighs about 200 g. Eat slowly. The optimal time is half an hour. You need to get up from the table with ease, and not with the feeling of a “stone” in the stomach. Preference should be given to such cooking methods as steaming, stewing, boiling, baking. It is worth completely refusing to consume alcoholic beverages during the Bormental diet (and all other options for long-term diets). For those whose work involves active physical activity, or avid athletes, it is recommended to add about 200 more calories to the daily calorie threshold. As noted by people who have experienced Bormental’s diet on themselves, in 7 days, 2 to 4 extra pounds usually slip away. You can stick to the diet for as long as you like, if, of course, you feel good.
Croatian diet for one week
Monday
Breakfast: boiled egg; a dried slice of bread weighing up to 30 g; Tea coffee.
Snack: half an apple.
Lunch: about 130 g of lean beef fillet; boiled potatoes (100 g); a small portion of non-starchy vegetable salad; coffee Tea.
Afternoon snack: any fruit (100 g).
Dinner: lean ham or lean meat (80 g); an egg, boiled or fried without oil; fresh vegetable; butter (10 g); freshly squeezed juice (glass).
Tuesday
Breakfast: croutons; tea or coffee.
Snack: a couple of grated raw carrots.
Lunch: 50 g of stewed beef; baked or boiled medium potatoes; 2-3 slices of melon.
Afternoon snack: coffee or tea with added milk.
Dinner: baked fish fillet (150 g) and spinach leaves.
Wednesday
Breakfast: bread; a slice of lean ham; tea or coffee.
Snack: half a grapefruit.
Lunch: 150 g of stewed lean meat; stewed potatoes with carrots (200 g).
Afternoon snack: 200 ml of tomato juice.
Dinner: boiled potatoes (100 g), sprinkled with 50 g of low-fat curd.
Thursday
Breakfast: a couple of slices of hard or processed cheese (no additives); loaf; tea or coffee.
Snack: orange.
Lunch: boiled or baked chicken fillet (up to 150 g) plus boiled potatoes and a couple of fresh cucumbers.
Afternoon snack: a small apple.
Dinner: an omelet, for the preparation of which we use two eggs and 30 g of lean ham (fry without oil); a tomato; a glass of juice.
Friday
Breakfast: low-fat cottage cheese (100 g); crouton; a cup of tea or coffee.
Snack: half of any fruit or a handful of berries.
Lunch: boiled potatoes and 100-150 g of boiled lean meat; compote.
Afternoon snack: low-fat kefir (glass).
Dinner: vegetable non-starchy salad; juice from a fruit or vegetable of your choice (200 ml).
Saturday
Breakfast: 2 apples or a couple of watermelon slices.
Snack: raw carrot salad (200 g).
Lunch: 100 g of stewed veal and the same amount of boiled potatoes; 1-2 tbsp. l. cabbage salad.
Afternoon snack: grated radish (about 50 g).
Dinner: boiled or baked mushrooms (100 g); boiled egg and a couple of fresh cucumbers.
Sunday
Breakfast: croutons; low-fat cottage cheese (50 g); Tea coffee.
Snack: low-fat milk (glass).
Lunch: 150 g of pork, fried in a dry pan or baked; boiled potatoes; a cucumber or other non-starchy vegetable.
Afternoon snack: stewed beans (200 g); tea or coffee, which is allowed to add up to 100 ml of milk.
Dinner: a glass of low-fat kefir and low-calorie cookies (1 pc.).
Low-calorie diet for a month
Alternate menus A and B every other day
Menu A of the first week
Breakfast: dissolve a teaspoon of natural honey in a glass of low-fat warm milk and drink one crouton with this drink.
Second breakfast: a cup of tea with two slices of black or rye bread, thinly spread with butter and sprinkled with herbs.
Lunch: vegetable soup without frying; a piece of boiled lean beef; 2 boiled medium potatoes; the fruit.
Afternoon snack: tomato or a glass of tomato juice; crouton.
Dinner: a slice of rye or black bread with butter and parsley; low-fat kefir.
Menu In the first week
Breakfast: coffee / tea with a slice of black bread sprinkled with herbs.
Second breakfast: a small dried bagel or a regular crouton; a few radishes; low-fat kefir (200 ml).
Lunch: a piece of boiled fish, seasoned with horseradish; 2-3 baked or boiled potatoes with herbs, a little drizzled with olive oil.
Afternoon snack: a small piece of biscuit or cookies; fruit juice (glass).
Dinner: a glass of milk and a slice of bread; if you want something sweet, you can eat a little halva instead of flour.
Menu A of the second week
Breakfast: whole grain bread; juice from fruits or vegetables (250 ml).
Second breakfast: 2 slices of black bread with a slice of feta cheese and a cup of tea / coffee.
Lunch: 2 small lean chicken cutlets (preferably steamed); grated carrots; a glass of jelly.
Afternoon snack: fruit or biscuit; Tea coffee.
Dinner: a glass of kefir and a loaf of bread with jam.
Menu In the second week
Breakfast: a slice of rye bread with honey; tea / coffee with milk.
Second breakfast: small sandwiches (2 pcs.) Of black bread, lean meat, tomato slices.
Lunch: a portion of red borscht (preferably cooked without frying); boiled chicken egg, a slice of boiled fish; baked potato; lettuce leaves.
Afternoon snack: a glass of kefir and a rye crouton.
Dinner: a few radishes; 30-40 g unsalted cheese; a cup of tea.
Menu A of the third week
Breakfast: a slice of black bread with honey or jam; coffee Tea.
Second breakfast: boiled chicken egg or fried without butter; radish; black bread and a glass of low-fat kefir.
Lunch: steak (fry it in a dry frying pan); spinach salad and a small amount of low-fat sour cream; a glass of juice.
Afternoon snack: apple; whole grain bread.
Dinner: a couple of tablespoons of low-fat cottage cheese; a slice of rye bread; a glass of skim or low fat milk.
Menu In the third week
Breakfast: a glass of milk with croutons and honey.
Second breakfast: 2 small sandwiches of rye or black bread and lean ham or meat; 2 tomatoes; a cup of tea / coffee.
Lunch: rice with stewed mushrooms and a glass of low-fat broth; 1-2 small baked apples.
Afternoon snack: banana or biscuit; Tea coffee.
Dinner: a piece of rye bread with a slice of veal; apple and tea.
Menu A of the fourth week
Breakfast: a loaf of honey and a cup of tea or coffee.
Second breakfast: 2 sandwiches consisting of rye bread, a thin layer of butter and low-fat cheese; an Apple.
Lunch: chicken fillet baked in the company of vegetables; mashed potatoes without oil (2 tablespoons) or boiled potatoes; lettuce leaves; a glass of jelly.
Afternoon snack: carrot juice with a piece of biscuit.
Dinner: a loaf of bread or a couple of tablespoons of curd; low-fat kefir.
Menu In the fourth week
Breakfast: rye bread, oiled with thin butter; a glass of low-fat milk.
Second breakfast: boiled chicken egg (1-2 pcs.); small bagel; tea and an apple.
Lunch: a couple of tablespoons of beans, stewed with tomato sauce; a cup of low-fat chicken broth; 2 small potatoes baked with herbs; apple.
Afternoon snack: crackers; a cup of coffee / tea.
Dinner: 2 thin slices of rye bread, spread with low-fat liver pâté; a couple of radishes.
Note… Choose a variety of fruit and vegetable products depending on the season.
An example of the diet of the Bormental diet for 1 day
Breakfast (300-350 calories): 100 g of buckwheat or rice porridge (ready-made weight); boiled lean meat (about 80 g); 100 g low-fat curd with honey or jam (1 tsp); a thin piece of hard cheese weighing literally 10 g; Tea coffee.
Snack (up to 150 calories): 150 g lean soup / cabbage soup without frying or a cup of tea / coffee with 1-2 small marshmallows.
Lunch (400-450 calories): boiled fish (150-200 g) and the same amount of vegetables raw or cooked without oil; a glass of compote or jelly.
Dinner (about 200 calories): 150 g salad of fresh non-starchy vegetables and seafood; a cup of tea and a bar of dark chocolate.
Second dinner (up to 100 calories): low-fat kefir (200 ml) and whole grain bread.
Contraindications to a long-term diet
A long-term diet has few contraindications. But still, without consulting a qualified specialist, people under 18 and after 60 years of age should not sit on it, women in an interesting position and during breastfeeding, with mental problems (especially accompanied by an eating disorder), with exacerbation of chronic diseases, with acute illnesses any type.
Diet Benefits
- The long-term diet comes in a variety of options, so you can easily choose the right diet that adapts to your lifestyle.
- With a properly composed menu, the body will not experience a lack of nutrients and, in addition to losing weight, it will also improve its health.
- A long-term diet does not reduce performance, does not make you feel hungry, and provides comfortable weight loss.
- Thanks to the fractional nutrition promoted by the diet, the stomach is reduced in volume, which makes it possible to avoid overeating in the future, so that it becomes easier to maintain the result obtained too.
- It is worth noting such bonuses for adhering to long-term diets: appetite is normalized, metabolism is accelerated, the body is cleansed in a natural way.
Disadvantages of the diet
- Yes, weight loss does not happen at lightning speed. To achieve tangible results, you need to control the diet and work on yourself for quite a long time. And it still requires the exercise of willpower and changes in many eating habits.
- Those who need to say goodbye to a considerable amount of kilograms need patience for the reason that sometimes the weight costs 1-2 weeks. This is a normal process that often occurs after a person has already shed some excess weight. In this case, you just need to wait it out. Surely you will soon be pleased with further weight loss.
- Calorie counting is recommended on the diet. Many are discouraged by the need to constantly weigh food and count the consumed energy units.
Re-dieting
A long-term diet can be turned to at any time, all its variations are balanced in the diet and do not imply strict restrictions.