Weight loss foods at home: an effective menu

There are many ways to make your photos slim, but one of the most popular is food restrictions. There are many different diet regimens that help you lose extra pounds, adjust your silhouette and at the same time continue to lead your normal lifestyle. What an easy diet to lose weight at home will help to lose weight properly and achieve the desired results in a short time, read on.

Rules for weight loss at home

Before choosing one or another diet for yourself, you need to mentally prepare for the fact that you should limit yourself in food. For some, this may seem modest, but in reality, reducing calories or skipping your favorite foods even causes stress. Therefore, it is important to prepare for severe food restrictions by gradually reducing food intake until the body begins to get used to the new diet.

The basic rules for losing weight at home are:

  • desire to reduce calories;
  • fractional nutrition is well formed;
  • Take a sufficient amount of water daily.

Diet for Men

effective diet for weight loss for men

Losing weight for a man is not only a way to lose extra pounds, but also to make his figure more attractive, by adding relief and muscle. To do this, you need to formulate a proper diet, which will not only be able to lose weight, but will also provide the amount of energy needed. A prerequisite is a visit to the gym, where it is possible to determine the relief of your body.

You must eat 5-6 times a day, but in small portions. All fried, smoked, salty, trans fats, potatoes or chips, pasta, fast food, beer are eliminated from the menu. But cereals, green beans, asparagus, lean meats, steamed or boiled, vegetables and plenty of water are welcome to maintain water balance. The protein content in the body should not be less than 200 g per day, so it is important to consume legumes and soy products.

Effective Diet for Women

For women, they tend to follow their emotions when choosing a particular diet. You can not put yourself in a tight frame, otherwise you can endanger your body, which is constantly under stress due to hormonal changes. The basis of weight loss should not be the rejection of food, but the adaptation of food, which will change the process in the body and direct it to the breakdown of body fat.

What should be an effective diet for a woman:

  1. Exceptions from a fast carb diet: muffins, sweets, sugar.
  2. Meals are divided into 4-5 servings a day.
  3. It is forbidden to eat at night.
  4. Also not recommended to exclude physical activity during weight loss.
  5. Drink a glass of water every 2 hours.

Diet products for weight loss at home

If you do not want to choose certain foods and limit yourself in the diet plan, then you can exclude from the diet the most harmful foods for your body, increasing the amount of fats and unprocessed substances. This includes:

  • fried meat;
  • any baked goods, cookies;
  • smoked meat;
  • lard;
  • margarine;
  • alcohol;
  • mayonnaise or tomato sauce;
  • sugar;
  • bread, even rye;
  • carbonated drinks.

These foods should be replaced with lean foods that contain carbohydrates, vegetable fats, fiber and protein:

diet products for weight loss at home
  • lean meats;
  • light soup;
  • natural yogurt;
  • carrots, beets, cabbage, cucumbers, tomatoes;
  • beans
  • dried fruit;
  • nuts;
  • dill, parsley, celery;
  • lemon, orange, grapefruit, pineapple, apple;
  • soba;
  • kefir fat up to 1%;
  • bread crumbs.

Effective Home Weight Loss Diet

There are many diets that will help you lose weight and adjust your body shape the way you want, but not all of them are suitable for everyone. Choosing a diet must be very careful, taking into account individual needs. It is best to contact a specialist who will recommend a specific nutritional system or create your own diet. Here are some easy ways to lose weight at home.

Weekly Artificial Weight Loss Diet

Losing about 6-8 kg in a week is possible. This option is perfect for those who are on vacation and want to show off their luxurious form on the beach.

Weekly diet has contraindications:

  • heart disease;
  • breastfeeding period;
  • gastrointestinal pathology.

If these contraindications do not apply to you, be prepared for a restricted diet, and within a few days, even a complete rejection of food. How to diet weekly by day:

  • 1 - drink mineral water only, food is prohibited.
  • 2 - you can drink one liter of milk all day, one apple is allowed in the evening.
  • 3 - again just water.
  • 4 - salad from fresh vegetables with sunflower or olive oil, tea without sugar or water.
  • 5 - again just a liter of milk and an apple.
  • 6 - way out: one egg for breakfast, 100 g of boiled meat for lunch, fruit for dinner.
  • 7 - cottage cheese with tea for breakfast, vegetable soup and boiled meat for lunch, baked potatoes and 100 g of fish in the evening.

Diet to lose weight fast at home

Another way to lose weight is at home weight loss diet - mono diet, which means by their name the consumption of only one or two foods for a certain time. There are bananas, apples, chocolate, rice, cabbage, but the most popular are kefir and buckwheat diets.

The main rules of mono diet are:

  • Refuse to eat foods other than main foods.
  • It is best to stop intensive training in the gym, as the body will not have time to recover and may be weak.
  • Contraindications in pregnant women and during breastfeeding, people suffering from gastrointestinal problems.
  • The products shown in the menu for the day must be divided into 5 dishes.
buckwheat diet to lose weight fast

The Buckwheat Mono Diet will help you lose 7 kg in a week. This diet consists of only one grain, which is brewed with boiling water overnight: boil 400 g of buckwheat overnight and eat during the day. You can only drink water.

Strict regimens like this start to be difficult to tolerate after 2-3 days, so you have to be serious to achieve results.

The Kefir Diet lasts for 3 days and only allows you to consume 2 liters of low-fat kefir per day.

Diet Protein

This way to lose weight is very interesting for those who can not live a day without meat. A protein diet is ideal for men who want to gain muscle mass, but it is important to take the time to exercise in the gym. It is important not to eat fatty fried meat, only prioritize food products: turkey, chicken, beef, fish, rabbit.

This diet has a number of contraindications:

  • liver pathology;
  • heart disease;
  • pregnancy, breastfeeding;
  • kidney disease;
  • joint disease;
  • gastrointestinal diseases;
  • is ​​not recommended for the elderly.

There is no such strict mode, but to achieve the results, you must adhere to the following rules:

  • do not eat 2 hours before bed;
  • do not drink alcohol;
  • drink non-carbonated water only;
  • does not include fatty, sweet and salty foods;
  • increase the consumption of green vegetables;
  • you need to eat in fractions 5-6 times a day in small portions.

Nutrition to lose weight

The diet of a well-known doctor received positive reviews, in which women managed to lose extra weight, making their waist better. It is planned for 3 months. Right at this point, the body is completely rebuilt for a new diet and painlessly begins to lose weight. Food based on the principle:

  • improves digestion;
  • learn how to calculate calories correctly and not exceed their norms;
  • do not starve;
  • eat 5 times a day in portions not exceeding 200 g.

What diet examples should people who choose this diet see:

  • Breakfast- porridge, boiled eggs, apples.
  • Second breakfast- low-fat cottage cheese casserole.
  • Lunch- 130 g of meat and vegetable salad.
  • Snack- orange / grapefruit.
  • Dinner- roasted zucchini, cabbage salad, apples.

For 3 days

If you need to lose weight 3-5 kg ​​immediately, then a cheap diet at home is appropriate. Shock diet is contraindicated in the presence of problems with the cardiovascular system and gastrointestinal tract, during pregnancy, after surgery. For three days, you can only drink water and non-carbonated milk (and only on the second day you can drink 1 liter of milk, the rest, mineral water is shown). Only on the fourth day, eat 100 grams of buckwheat, a light vegetable salad.

Fruit and Vegetable Weight Loss Diet

a simple diet for weight loss at home

Other diets, called lazy or moderate, involve the rejection of completely starchy meats and foods, replacing them with fruits and vegetables. Thanks to him, you can lose up to 3 kg a week.

Eating is allowed only when there is a strong feeling of hunger. In addition, you need to drink up to 2 liters of water per day. It is permissible to observe this diet for no more than 7 days, after which it is important to arrange fasting days 1-2 times a week for prevention.

Home Diet Rules

It is very important to combine the results and leave a strict diet, because you do not want your efforts in vain and the extra amount will return. The main thing to keep in mind is that returning to a previous diet is contraindicated. If you want to stay slim, forget about fatty foods and get used to the fact that only light and healthy foods are always on the table.

A safe way out will depend on the type of diet you choose, but there are some general guidelines:

  1. Gradually increase the amount of vegetables and fruits you eat.
  2. If meat, fish and poultry are prohibited when losing weight, return them slowly, starting from 100 g a day.
  3. In the first 10 days, bring back fats and carbohydrates in the form of chocolate, whole wheat breads and fruits (avocados and grapes) into your diet, but not more than 200 kcal.
  4. Sign up for the gym, but gradually increase your intensity. The body needs time to recover from a strict diet. For starters, you can do walking, cycling, yoga, and then moving on to more active types.
  5. Do not stop drinking a lot of water. Drink at least 2 liters a day, excluding tea, herbal tea, juice, coffee and liquid soup.
  6. Need to take a multivitamin complex that will help the body recover faster and supply the necessary nutrients.
  7. Continue to eat small meals, up to 6 times a day. Satisfy your hunger when needed, but do not overeat.
  8. It is best not to eat 3-4 hours before bed. If the hunger is very strong, then satisfy it with fruits or vegetables.
  9. Exit at least 10 days, but not more than 2 weeks. During this time, you will be able to completely restructure a new diet that will help keep your body slim and beautiful.