Contents
Losing weight up to 5 kg in 7 days.
The average daily calorie content is 460 Kcal.
Diet on salads is a technique on which, eating deliciously, you can lose excess weight. Spring and summer are great times to redesign your figure in this way, as the main ingredients in your diet are fruits and vegetables. Don’t be afraid, you won’t have to chew one weed. We suggest you familiarize yourself with the popular salad-based diets for 3 and 7 days.
Diet requirements on salads
Let’s pay attention to the important rules of any variation of the salad transformation technique.
- Eat slowly, because the satiety comes in 20-25 minutes after the start of the meal.
- Drink plenty of clean water. You can also add various sugar-free teas to your diet (herbal teas are best).
- Before going to bed, it is allowed to pamper yourself with low-fat sour milk. It promotes better digestion, more restful sleep and leaves the skin looking fresh, healthy.
- Salads are allowed to be seasoned with a small amount of vegetable oil, which is recommended to be diluted with freshly squeezed lemon juice and various natural spices.
- It is recommended to base the diet on fresh fruits and vegetables (preferably non-starchy type), lean meat, fish and seafood, low-fat cottage cheese and other fermented milk foods, as well as milk.
- For the period of the diet, say no to any fried food, smoked meats, canned food, sugar and any products with it, legumes, alcoholic beverages, mayonnaise, sour cream, ketchup and other store sauces, flour and sausages.
The first version of the salad diet is designed for 7 days… According to its rules, every day you need to eat some specific product. Eat fruit on the first day, vegetables on the second, devote the third day to lean meat, and the fourth to fish. The fifth day involves eating fruits again, the sixth – vegetables, and the seventh – meat products. But any diet should be supplemented with non-starchy vegetables, and on meat day you can eat a couple of chicken eggs. It is recommended to eat three times a day. If you feel hungry, you can have a snack with a small amount of permitted products. As a rule, according to the described method, it takes up to 4-5 kilograms of excess weight.
If you need to correct your body a little bit and lose 2-3 kilograms, seek help from the express diet on salads. Its duration is 3 day… This is a good way to tidy up the figure, for example, after the holidays, accompanied by plentiful feasts, because of which your forms have slightly crawled.
All the time you can eat only vegetables (in particular, beets, carrots and herbs), their amount – up to 1-1,5 kg daily. Now it is better to eat 6-7 times a day in small portions. This will help not to experience an acute feeling of hunger, which is especially important in this diet option, which is not particularly satiated.
You can lose weight by 3-4 kg in the same period on a diet based on the consumption of fruit salads and fruit itself. The menu can be supplemented with a small amount of protein products. It is recommended to eat four times a day.
So that the excess weight does not return after the end of the salad diet, it is important to carefully say goodbye to it and not pounce on what could not be consumed. Otherwise, you can gain even more pounds than what you lost. Ideally, stick to a low-carb and low-salt diet based on low-fat milk, lean meat, fish and seafood, vegetable, fruit, and mixed salads.
An example of a salad diet for 7 days
Monday
Breakfast: orange and apple salad, which can be served with a little raisins.
Lunch: pear and kiwi with a little of your favorite nuts.
Dinner: 2 apples and tea with natural honey (1 tsp).
Tuesday
Breakfast: grated beetroot salad.
Lunch: a couple of carrots and bell peppers.
Dinner: cucumber-tomato salad with herbs.
Wednesday
Breakfast: salad of boiled beef in the amount of about 100 g and spinach.
Lunch: 100 g of boiled or baked chicken breast and boiled chicken egg.
Dinner: 1 boiled chicken egg (or 2-3 quail eggs) with herbs and a fresh cucumber.
Thursday
Breakfast: 100 g of boiled salmon and salad leaves.
Lunch: 100 g of boiled shrimp and fresh cucumber.
Dinner: 200 g of seaweed, to which you can add 1 chopped chicken egg.
Friday – repeat Monday.
Saturday – repeat Tuesday.
Sunday – repeat environment.
Diet express diet on salads for 3 days
Day 1: carrots boiled or raw (can be combined).
Day 2: herbs (parsley, basil, dill, lettuce), which can be flavored with a little olive oil.
Day 3: boiled beets.
Diet diet on fruit salads for 3 days
First day Breakfast: half of a medium-sized melon, which can be sprinkled with a small amount of natural yogurt or kefir. Lunch: strawberry-orange salad with kiwi slices, seasoned with plain yogurt. Afternoon snack: a couple of plums. Dinner: 150-200 g of lean chicken meat, boiled or baked; a small portion of non-starchy vegetable salad, seasoned with lemon juice; half a grapefruit.
Second day Breakfast: a mixture of 150 g of berries and 100 g of cereals. Lunch: a couple of fresh pineapple slices. Afternoon snack: 1 peach (can be replaced with nectarine). Dinner: up to 180 g of boiled or baked turkey in the company of salad leaves; 1 orange.
Third day Breakfast: 2 slices of watermelon and natural yogurt (100 g). Lunch: salad of strawberries (about 100 g) and a small banana. Afternoon snack: a cup of any fresh berries. Dinner: up to 180 g of boiled lean fish and Brussels sprouts (100 g).
Salad diet contraindications
- Pregnant and lactating women, adolescents should not sit on a salad diet.
- Also, fruit and vegetable nutrition, according to the recommendations of experts, is contraindicated for people suffering from hypertension, kidney disease, atherosclerosis, pronounced obesity.
Advantages of a salad diet
- The main advantage of the salad diet is its speed and effectiveness.
- In addition, fruits and vegetables, which are the main components of the method, are excellent cleaners of the body from toxins, toxins and various hazards.
- A fairly varied salad diet menu contributes to the fact that various vitamins, trace elements, and amino acids enter the body.
- Let’s pay attention to the following main beneficial properties of fruits, berries and vegetables for our body:
– normalization of fat metabolism;
– increasing the body’s immune properties;
– supplying the body with carbohydrates, that is, the necessary energy, but not harmful fats;
– improving digestion;
– lowering the level of bad cholesterol;
– rejuvenation of the body due to the renewal of its cells;
– a positive effect on intellectual abilities, improving memory and increasing concentration.
Disadvantages of a salad diet
- Not bypassed the salad diet and cons. These include seasonality. If you want the technique not to harm the body, you can adhere to it only during the period when it is easy to get the necessary fresh products. Moreover, it is desirable that it grow in your area.
- Side effects of various kinds are also possible. Disorders of the functioning of the gastrointestinal tract (diarrhea, nausea, flatulence), allergic reactions (skin rashes) can be observed. If you encounter such manifestations, discontinue the technique.
- It is also worth noting that you cannot lose weight significantly with the help of a salad diet. So it is more suitable for small body shaping, and not for the significant transformation of the body, which may be necessary with a large number of extra pounds.
Re-dieting on salads
If desired, you can turn to the salad diet a month after its completion. But if you decide to make it a permanent practice, you should lose weight by including at least some amount of lean protein products in the diet, so as not to introduce the body into a stressful state.