Most people love to eat delicious food and are often unable to control their appetite all the time.As a result, at some point a person realizes that he has extra pounds that need to be gotten rid of.
If the situation is not yet too critical, and you need to lose a few extra pounds, you can try to cope with this problem yourself at home.But this must be done correctly, adhering to all recommendations and advice.This article will discuss which diets are best for losing weight at home, and how to quickly lose weight using simple tips.
Important Tips
Before choosing the optimal diet to reduce body weight at home, you should remember some important rules that need to be followed by those who want to practice proper nutrition.After all, in order to lose weight at home, sometimes it is enough to make just slight changes to your diet.
- First of all, it is important to follow a proper meal schedule.In order for metabolic processes in the body to “work” correctly, meals must be regular, and a person should not feel hungry.The best option is five meals a day.Moreover, each portion should be small - about 200 g.
- To avoid overeating, it is recommended to count calories: if a person leads a passive lifestyle, but at the same time wants to lose weight, he should not consume more than 1400 calories.
- Before you start your meal, you should drink a glass of water.
- Regardless of which diet you choose, you should immediately remove foods with an abundance of calories from your diet.Cakes, pastries and other desserts are taboo.
- Soda should be replaced with plain clean water, and sugar with honey.Only honey should be eaten in small quantities and provided that the person is not allergic to it.It is also not recommended to consume sweeteners, as they can have a bad effect on the body.
- All food should be slightly under-salted.Very fatty foods, as well as smoked foods, should be removed from the diet.
- Juice lovers should drink only fresh natural juices, diluted by half with water.You should forget about juices from bags.
- Another important tip is to have a positive attitude and believe in a positive outcome.
Of course, the main “emphasis” when losing weight at home should be on diet and physical activity.In the modern world, people practice a huge number of different diets.But which one is advisable to use largely depends on how many extra pounds a person needs to lose.
Short Diets
You can lose a little weight even without practicing a full-fledged diet.You can bring your figure back to normal with the help of fasting days, which are carried out 1-2 times a week.During such a day you need to eat a certain product (kefir, cucumbers, buckwheat and others).Such unloading helps stimulate metabolic processes and bring benefits to the body.
If we are talking about a couple of extra pounds, then they can be removed with the help of several days of moderate nutrition.
A homemade diet for weight loss for several days can be compiled using the following example:
- Breakfast: egg or 150 g of cottage cheese, cracked bread with bran, tea or juice.
- Lunch: low-fat yogurt or fruit (apples, citrus fruits, berries).
- Dinner: a small plate of vegetable soup, 150 g of boiled meat or fish, a portion of green salad.A diet lunch can consist of more than just vegetables and protein dishes.Whole grain porridge with vegetable salad is also suitable.
- Afternoon snack: vegetable salad or fruit.
- Dinner: low-fat yogurt or kefir and black bread crackers.
The dishes in this sample menu may vary, but the approximate diet should be followed for several days.You should not practice this diet for more than a week.
“Extreme” diet for several days
More radical diets, of which there are many options, are designed for rapid weight loss.But since such nutritional systems are not balanced, a person does not receive enough substances necessary for the body.This means that such a diet can have a negative impact on your health.Therefore, such nutrition should in no case be practiced by those who have been diagnosed with severe heart disease, pathologies of the digestive system and internal organs, or other chronic diseases.Also, breastfeeding mothers should not practice this.It is necessary to take into account that such weight loss is quite extreme and stressful for the body.And the likelihood that the quickly lost pounds will soon return is very high.
- On the first day of such a diet, you only need to drink kefir (0.7 liters per day) and eat an apple in the evening.
- During the second day, you need to eat a salad of vegetables (cucumbers, cabbage, tomatoes), seasoned with a small amount of oil.You can only drink tea without sugar.
- The third day - the kefir fasting day is repeated again.
- Fourth day - breakfast should be one egg and a cup of tea, lunch - a small (100 g) piece of boiled meat and 100 g of green peas, an orange for afternoon snack, 2 baked apples and yogurt for dinner.
- Fifth day - you should have low-fat cottage cheese (150 g) for breakfast, drink a cup of kefir for lunch, and low-fat yogurt for dinner.You can drink unsweetened tea throughout the day.
This system makes it possible to lose up to 5 kg, but for those who are interested in how to lose weight at home and at the same time maintain health, this diet is unlikely to be suitable.
Soup diet
A more balanced diet is a soup-based diet, the essence of which is the consumption of a special dietary soup made from vegetables.
The recipe for this soup is as follows: you need to take 5 onions, a small head of cabbage, two bell peppers and tomatoes, celery and parsley.All these vegetables should be chopped and poured with boiling water.After 20 minutes, when the vegetables are ready, add the chopped herbs.This fat-burning soup should be eaten every day for seven days.You can eat it as much as you want.In addition, on the first day, consumption of berries and apples is allowed.In the second - boiled vegetables without salt and spices and baked potatoes.Third day - in addition to soup, they eat boiled vegetables.The fourth is vegetables and one banana.On the fifth and sixth days, in addition to soup, you can eat boiled meat (up to 300 g) and vegetables.On the last day, boiled rice and fruit juice without sugar are added to the menu.
It is not recommended to stick to this diet for more than a week.But if you follow all the recommendations, then this diet allows you to get rid of 4-5 kg during this time.
Diet with buckwheat at home
There are also simpler diets for losing weight at home that allow you to lose weight quickly and effectively.Buckwheat is a very healthy cereal, so when you consume it, a person loses weight, and at the same time his body receives many of the substances it needs.This has a positive effect on his appearance.True, you cannot practice this diet for too long, since it is a mono-diet, long-term adherence to which negatively affects health.Therefore, you should not “sit” on buckwheat for more than a week.
The essence of the simplest method of such a diet is as follows: for seven days you need to eat exclusively buckwheat, steamed with boiling water in the evening and left overnight.It should be eaten without salt and spices.You can also drink low-fat kefir.Daily dose – 250 g of dry buckwheat and 1 liter of kefir.You can drink green tea and plain water.Over the course of 7 days, you can lose up to 5 kg with this diet.Reviews indicate that maintaining such a diet is relatively easy.But if after finishing the diet a person does not practice proper nutrition, then the achieved results are unlikely to be maintained.
Diet for several months
You can also practice longer effective diets for losing weight at home.If a person needs to get rid of an impressive number of kilograms, then a special nutrition system designed for several months, which is less fast and effective at home, is suitable.For such weight loss, a special system is suitable, the principles of which can become the basis for long-term home weight loss.It is recommended to follow it for at least three months, since during this time the body becomes accustomed to the special diet and begins to perceive it adequately.
During such a diet, you should adhere to some important principles:
- Don't starve.If there is not enough nutrition, all processes in the body slow down, and the body begins to store fat.As a result, weight loss does not occur.To prevent hunger, you need to eat every 3 hours in small portions - 200 g.
- Count calories and eat quality food.Adhering to this system, you need to pay special attention to the quality of food and the amount of calories consumed.If a person moves little, he needs to consume no more than 1200 calories per day.Sugar, fats, baked goods, alcohol, and starchy foods should be excluded from the menu.
- Chew food very thoroughly.This improves digestion and prevents overeating, since a feeling of fullness when chewing slowly appears even before the person has overeated.This will help speed up weight loss.
- Drink a lot.You should consume at least eight glasses of clean water every day.It is also recommended to drink a cup of unsweetened green tea daily.
- Reduce the amount of fast carbohydrates to a minimum,replacing them with cereals and whole grain products.
- Don't eat salt and sugarwhich slow down weight loss.
Diet menu
The system provides for weekly fasting days, which will speed up the weight loss process.You can arrange rice, apple, watermelon days and others.
The menu can be created using the following recommendations:
- For breakfast you can eat cereal bars, cereals, mixed fruits and nuts, and egg dishes.
- For lunch, it is recommended to eat salads, vegetable soups, lean chicken, omelettes, and whole grain cereals.
- For dinner you can eat apples, kefir, boiled fish, and vegetable salad.
- For dessert, dark chocolate, muesli, and fruit are suitable.
No-carb homemade diet
The essence of such a nutrition system is very simple: you just need to exclude some products from the menu: baked goods, honey, cottage cheese, jam, alcohol, pasta, soda, sweet fruits.
Diet menu
- For breakfast you can eat two hard-boiled eggs and tea with a piece of cheese.Another option is 100 g of boiled beef.
- For second breakfast – 100 g of cottage cheese with low-fat sour cream.
- For lunch, it is recommended to eat chicken soup or boiled fish.
- For an afternoon snack - an apple, a cup of kefir or 100 g of cheese.
- For dinner - baked fish or meat with herbs.
A diet based on this example should be practiced for a month and at the same time lead an active lifestyle.
People with diseases of the kidneys, heart, digestive system, as well as lactating women, pregnant women and the elderly should not practice this nutritional system.
Diet lunch for weight loss, recipes with photos
To prevent meals from becoming boring over a long period of dieting, it is worthwhile to diversify the menu using recipes for dietary dishes for lunch, prepared from permitted products.Here are some options for such dishes.
Zucchini soup
Required: 200 g chicken fillet, 2 small zucchini, 100 g low-fat cheese, 1 onion, garlic, spices and salt to taste, olive oil - 2 tbsp.l.
Preparation: fry the zucchini and onions in a frying pan, add a little garlic.Boil the broth, remove the meat from it.Place the fried vegetables in the prepared broth and simmer for about 20 minutes.After this, puree the soup with a blender until smooth, add salt, spices, and grate cheese.Meat can be served separately.
Diet chicken cutlets
Required: 400 g chicken fillet, 1 onion, 30 g kefir, 100 g cabbage, sesame seeds and a little flour, 1 tsp.starch, salt, garlic, pepper - to taste.
Preparation: grind the meat, onion and garlic into a meat grinder, add spices, kefir and starch, and add salt.Mix the mixture very well, form round cutlets with wet hands and bread them in flour and sesame seeds.Place on a baking sheet and bake in the oven for 20 minutes at 200 degrees.Can be served with greens.
Brussels sprout soup
Required: 300 g chicken fillet, 2 potatoes, 1 sweet pepper, 1 onion and carrot each, 300 g Brussels sprouts, salt and spices.
Preparation: prepare chicken broth, remove the meat.Cut vegetables into cubes.First add carrots and potatoes to the broth, after 10 minutes add peppers, onions and cabbage.Salt and pepper everything.After turning off the soup, add the chopped meat.
Cod with vegetables
Required: 800 g cod, 300 g each zucchini, sweet pepper and eggplant, 500 g tomatoes, 50 g onions, garlic, lemon juice, olive oil, 100 g white wine, salt, pepper.
Preparation: finely chop the onion and garlic clove, fry in oil.Peel and cut the tomatoes, add them to the pan and simmer for a few minutes.Fry the eggplants and zucchini cut into rings in another frying pan.Mix all the vegetables in one bowl and add wine to them.Marinate the fish in lemon juice, salt and pepper.Place the fillet on the vegetables and simmer for about half an hour, covering with a lid.
Homemade diet for men
Very often, not only women, but also men need to lose several kilograms of excess weight.First, men need to change their lifestyle by getting rid of bad habits and adjusting their lifestyle and diet.
Men who work physically should consume about 2,000 calories per day.
An approximate menu during this period could be like this:
- Breakfast – green salad with lemon juice and two eggs, coffee.
- Lunch – 200 g of fish or meat, vegetable stew, juice.
- Dinner – vegetable soup, baked potatoes, tea.
- For snacks, you can eat kefir, yoghurt, and fruit.
Conclusions
You can follow any diet at home, but it is very important to do it correctly and carefully monitor your own well-being.Those nutrition systems that are not balanced cannot be practiced for long.If a person needs to lose a few kilograms, then it is enough to adjust the diet in favor of healthy foods and periodically carry out fasting days.If healthy habits take root forever, then the results obtained can be maintained later.
Those who want to lose more weight should choose a suitable long-term nutrition system.In most cases, it is chosen by trial and error, since each person perceives a certain nutritional system individually.But even if you succeed in losing weight, after finishing the diet it is important to eat right and not overeat in order to maintain a slim figure.