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When dieting, women often notice that weight loss is accompanied by factors such as deterioration in complexion, headache, hair loss, brittle nails, etc. This is because low-calorie diets are often vitamin-poor. The most harmful are avitaminosis mono-diets, which involve the inclusion of only one product in the diet. Therefore, doctors do not recommend adhering to such diets for more than 3 days. It is quite another matter to lose weight in a month by adhering to a balanced diet.
Slimming menu for a month
Slimming diet in a month: basic principles
Thanks to a balanced diet for a month, you can get rid of extra pounds without harm to your health. Her varied diet contains all the vitamins and minerals the body needs.
Before going to bed, it is allowed to use a glass of fermented milk product, for example, fermented baked milk, kefir or yogurt
During a diet for a month, you must exclude:
- alcoholic and sweet carbonated drinks
- fat meat
- sausages
- smoked meats and other meat products
- pasta
- sugar
- White bread
- confectionery
- full fat milk
Such a diet involves the inclusion in the diet:
- fish and seafood
- lean meat
- chicken meat
- vegetables
- fruit
- fresh herbs – for adding to vegetable salads
- dairy products – cheese, cottage cheese, yogurt, diluted or low-fat milk
- cereals and bread with bran
- bread (wholemeal or cereal)
Based on the above products that are allowed in the diet for a month, you can create your own menu. Take a look at the sample menu for the week as an example.
During the diet, be sure to consume 2 liters of liquid per day.
The first day
On the first day for breakfast, eat 1/2 grapefruit sprinkled with cinnamon, 50 grams of cheese, and 1 rye loaf. For lunch, you can eat vegetable puree soup, a small piece of boiled chicken breast, carrot salad seasoned with olive or sunflower oil, and a glass of fruit.
For an afternoon snack, a glass of low-fat yogurt and an apple are recommended. For dinner, eat oatmeal cooked in skim milk or water. You can add any dry or fresh fruit to it. After dinner, drink a glass of kefir.
Second day
Eat a fruit salad for breakfast. You can add natural yogurt to it. It is also allowed to eat a wholemeal bun.
For lunch, we recommend beef or mushroom broth, vegetable salad – for example, cucumbers, tomatoes, beets, radishes
The salad can be seasoned with olive oil or vegetable oil and garnished with fresh herbs. For the second, cook stuffed peppers with vegetables and rice. For dessert – an orange.
For an afternoon snack, a mug of herbal tea and rye bread are recommended. For dinner, eat stewed zucchini, fish casserole, jacket potatoes, cereal bread, and sugar-free tea.
The third day
For breakfast, eat bran bread, cheese, drink orange juice. For lunch we recommend chicken broth with rye croutons, potatoes, boiled fish, 1-2 apples, 1-2 tomatoes.
For an afternoon snack, eat a fruit puree with low-fat yogurt. For dinner – boiled chicken, boiled rice, vegetable salad, a glass of low-fat milk.
Fourth day
For breakfast, we recommend muesli in low-fat milk, an apple, and a cup of coffee. For lunch, eat cauliflower soup, chicken cutlet, cabbage salad, fruit juice.
For an afternoon snack, indulge in feta cheese and fruit salad. For dinner, oatmeal with honey, a slice of butter, cheese (50-70 grams), a glass of yogurt or kefir is allowed.
Fifth day
For breakfast, eat a fruit salad of pear, apple, banana with natural yogurt, a slice of bran bread, drink coffee with milk.
For lunch, treat yourself to a vegetable stew with herbs, a wholemeal bun
For an afternoon snack, cheese, orange juice, a slice of grain bread are allowed. For dinner – 50-100 grams of feta cheese, 2-3 baked apples, rye bread, natural yogurt, green tea.
Sixth day
For breakfast, enjoy oven-dried bread with feta cheese, tomatoes with fresh herbs, ginger tea with honey. For lunch, eat soup with fish and vegetables, stewed liver, boiled beets, rye bread, tomato or fruit juice.
For an afternoon snack, indulge in sugar-free muesli with added low-fat yogurt. For dinner – stewed liver, boiled potatoes, 1-2 tomatoes, fresh vegetable juice.
Seventh day
For breakfast, we recommend a small piece of lean beef, fresh tomato, wholemeal bun, milk or kefir. For lunch, eat vegetable soup with low-fat sour cream, coarse bread, boiled cauliflower, stewed fish, fresh lettuce, 1-2 apples.
Diet menu: lose weight in a month
For an afternoon snack – rye bread, a glass of fruit juice. For dinner, treat yourself to boiled chicken breast, fresh vegetables, rye bread, orange, kiwi and fruit tea.
Additional recommendations
Eating a balanced diet can take even longer than one month.
The main thing is that the diet should be sufficiently varied, contain healthy foods.
At first, it is difficult to deny yourself the pleasure of eating a sweet bun, chocolate bar, 2-3 white bread sandwiches with smoked sausage. But think that, thanks to the diet, many joys of life will open before you: beautiful clothes, new acquaintances and dates, fashion shows on the beaches … And most importantly, you will be able to achieve the desired result – to become the happy owner of a slim and seductive figure!
Read also an interesting article about what you can eat on your diet.