Contents
Losing weight up to 4 kg in 7 days.
The average daily calorie content is 670 Kcal.
A soft diet promises comfortable weight loss without the pangs of hunger, the fear of which discourages many from changing their figure. There are several options for this weight loss. Do you want to change your figure without bringing yourself to hungry faints and without losing your zest for life? Then we invite you to learn about the basic principles of loyal weight loss today.
Soft diet requirements
Popular soft diet every other day… As you might guess, you will need to adhere to the dietary menu for one day, and the next day you can allow yourself food indulgences. So, on a diet-day, the diet may include the following foods (choose only one item):
– low fat kefir (up to 2 l);
– low-fat cottage cheese (500 g);
– 1 liter of plain yogurt (preferably homemade);
– any non-starchy fruits (up to 1 kg).
In addition to pure water, you can drink tea and coffee, but without adding sugar to drinks. It is also better to refuse a sweetener.
It is recommended to alternate the menu of fasting days so that the food monotony does not bore you. Every other day you can eat whatever your heart desires. But for more effective weight loss, it is advisable to exclude sugar and foods with its content from the menu, flour, fried and fast food. On all days, it is recommended to adhere to the principles of fractional nutrition and not overeat.
This technique, if you feel comfortable, can be followed for any period of time until you are satisfied with the result achieved. Losing weight is largely due to the fact that in one day of diet and nutrition, the body simply does not have time to “redraw” its work and start saving fat in reserve, being afraid of the onset of hunger times, which can happen with many other low-calorie methods of body modernization.
Boasts efficiency and soft english diet… It is recommended to continue it for no longer than three weeks, during which you can lose up to 10 kilograms of excess fat ballast. If you need to lose weight less significantly, then the duration of the technique can be reduced. You will have to show willpower at the beginning of the diet. Entering a soft English diet involves spending two consecutive fasting days. On each of these days, it is allowed to consume 1,5 liters of low-fat kefir and 100 g of black bread. If for you such unloading is an ordeal, it is better to skip it and go straight to the English diet with a full menu. Perhaps, in this case, weight loss will be a little less noticeable, but the chances that you will not give up the diet before starting it will increase significantly.
After the aforementioned unloading, carbohydrate days follow, and then protein days (every two). Their menu should be alternated up to three weeks (the days of unloading are also taken into account in the period).
On carbohydrate days, you can eat fruits (preferably non-starchy), vegetables (preferably green). Besides water, you can drink freshly squeezed fruit and vegetable juices. Eat permitted food raw, bake, boil, steam. But do not use oil or other fats in the cooking process. You can season salads with vegetable oil, and if you are on a diet for quite a long time, it is even necessary so as not to deprive the body of the right fats. But do not consume more than two tablespoons of oil per day.
On protein days, you can eat low-fat milk, kefir, boiled meat, lean fish cooked without fat, legumes, boiled chicken eggs, a small amount of hard cheese with minimal fat content, a little honey and whole grain bread (eat sweetness and flour before lunch). It is recommended to eat 4 times a day, and it is advisable to organize dinner no later than 18-19 hours.
If you gained weight after the celebration, you will come to the rescue soft diet “after the holidays”… It lasts one week and promises to take away 3-4 extra pounds, who took the body prisoner after food excesses. The first day of the diet involves unloading, on which you can eat only rice and prunes. The technique also ends with a mini-unloading. On the seventh day, you only need to drink low-fat kefir (in extreme cases, 1% fat). On other days of the diet “after the holidays” the menu is more varied and loyal. The diet consists of vegetables, fruits, low-fat cottage cheese and other fermented milk products, chicken fillets and lean fish. It is worth adhering to fractional nutrition. And it is advisable not to neglect physical activity. This will help to quickly return or find the desired forms. And sports will certainly distract you from thoughts that once again push you to eat something extra.
As you can see, in order to say goodbye to being overweight, you don’t have to torture yourself. Choose the gentle weight loss option you like and walk comfortably towards your ideal figure.
The diet of the soft English diet
Carbohydrate Day
Breakfast: apple and fruit salad and a glass of fruit juice.
Snack: 5-6 plums; peach and apple juice.
Lunch: a bowl of low-fat vegetable soup; 300 g baked broccoli (or vegetable stew or fresh cucumber and cabbage salad) fruit mousse with a little honey.
Dinner: a salad of vegetables or fruits (with a minimum starch content) and a glass of any juice.
Protein day
Breakfast: coffee / tea with milk; 1-2 slices of whole grain bread with natural honey (up to 2 tsp).
Snack: milk or kefir (glass); a slice of black or whole grain bread with a thin layer of butter.
Lunch: a portion of boiled meat or fish (about 200 g); bowl of broth; 3-4 tbsp. l. green beans or peas (or a salad of green vegetables and herbs); Herb tea.
Dinner: (pick one or more)
– 50 g of hard cheese;
– kefir or milk (glass);
– 2 eggs, boiled or cooked in a dry pan;
– lean fish or meat fillets (up to 200 g).
The diet of a soft diet “after the holidays”
Day 1 (unloading)
Soak 200 g of rice (preferably brown) for the night in advance, in the morning pour boiling water over the cereal (500 ml) and boil for 15-20 minutes. Divide this amount of food evenly into 6-8 meals. Do not salt the rice. You can add 3-4 prunes. Drink copious amounts of water and empty green tea.
Day 2
Breakfast: 200 g of oatmeal, cooked in water (ready-made weight); 2-3 prunes; a glass of freshly squeezed apple-carrot-celery juice.
Snack: pear and a glass of any fruit juice.
Lunch: a bowl of vegetable soup or puree soup; 2 bran loaves.
Safe, an apple.
Dinner: a glass of kefir with 1 tbsp. l. rye bran.
Day 3
Breakfast: baked zucchini.
Snack: salad including fresh cucumbers and white cabbage.
Lunch: grated carrots, fresh or boiled.
Afternoon snack: a couple of slices of baked zucchini.
Dinner: salad of cucumbers, tomatoes and herbs.
Note
… The total amount of vegetables consumed per day is up to 1,5 kg.
Day 4
Breakfast: boiled chicken egg; a glass of carrot-orange-celery fresh.
Snack: salad of beets and several prunes (200 g).
Lunch: vegetarian soup, which is recommended to include carrots, tomatoes, zucchini; a slice of boiled or grilled chicken fillet.
Afternoon snack: orange.
Dinner: steamed fish fillet; fresh cucumber with herbs and a drop of olive oil.
Before going to bed: a glass of kefir with the addition of rye bran.
Day 5
Breakfast: 200 g of oatmeal; a couple of prunes; juice from orange, grapefruit and lemon.
Snack: apple.
Lunch: squash soup with carrots; a slice of fish baked under greens.
Afternoon snack: grapefruit.
Dinner: seafood salad with cucumber and herbs, slightly seasoned with lemon juice and olive oil.
Day 6
Breakfast: a couple of tablespoons of buckwheat porridge; fresh carrot, orange and lemon.
Snack: grapefruit.
Lunch: a bowl of broccoli and cauliflower soup with the addition of one boiled chicken egg.
Afternoon snack: apple.
Dinner: a glass of kefir with a small amount of rye bran.
Day 7 (unloading)
You can drink 1,5 liters of kefir per day. Also, in addition to water, you can drink unsweetened green tea.
Contraindications for a soft diet
- It is forbidden to sit on a soft diet for women during periods of pregnancy and lactation, children, adolescents, people of advanced age.
- You should not resort to the technique during an exacerbation of any chronic disease and for any disease that is accompanied by general weakness, because, despite the loyal rules, the calorie content of the diet still decreases.
Benefits of a soft diet
- The main advantages of soft techniques for transforming the figure include their relative ease of compliance. A soft diet does not knock us out of our usual life, the process of losing weight will be easy and comfortable.
- Most people who have experienced the diet for themselves note that weight loss occurs without dizziness, weakness, a feeling of acute hunger and other “delights” of losing weight.
- At the same time, soft diets are quite effective; in a short period of time, you can lose a significant amount of weight.
- Long-term, stable harmony after gentle weight loss is guaranteed to you. Just keep yourself in line after you lose weight.
- Wastes, toxins and various components that can harm it are removed from the body. The body is naturally cleansed. This has a positive effect on well-being and appearance.
- The condition of the skin improves, hair and nails are strengthened and healed.
- Also, thanks to such techniques, blood sugar levels are often normalized, bad cholesterol is lowered, and blood pressure returns to normal.
Disadvantages of a soft diet
- There are very few disadvantages to a soft diet. If earlier your menu was far from proper nutrition and there were practically no fruits and vegetables in it, then when the gifts of nature are introduced into the diet in abundance, bloating and flatulence may occur. This phenomenon is especially likely on the vegetable days of the English soft diet.
- Also, this method of losing weight is not suitable for people who have a tangible amount of extra pounds. For one gentle marathon diet, you can hardly say goodbye to being overweight completely.
Repeating a soft diet
It is advisable to resort to re-adherence to any of the soft diet options after 1,5-2 months after its end.