How to lose weight on a skinny diet?

The lean diet was invented by American nutritionists in the 80s for clinical use.Initially, a strict low-calorie diet was prescribed to people whose body mass index exceeded 35, but later, many people who were losing weight started following this diet because it allows you to lose 5 to 10 kg by burning fat on the hips and waist.

What type of diet is this?

A lean diet consists of alternating low-calorie and fasting days.Fat burning begins due to low daily calorie intake.However, for the same reason, during the diet you need to avoid mental and physical stress as well as stressful situations.Outdoor walks and spa treatments are recommended.

Before starting a skinny diet, you should go to a medical facility and ask for a doctor's opinion.In addition, it should be followed under the supervision of a specialist, since such a diet can aggravate chronic diseases and develop new ones.

If the diet is extremely difficult to tolerate, causing general weakness, dizziness and decreased performance, you should switch to a more balanced diet.

Main rule

The skinny diet requires compliance with the following rules:

• strict adherence to the menu (any snacks are prohibited!);
• Divide the proposed product list into 3-4 meals, chew thoroughly to create the impression of a regular meal;
• comply with the water drinking regime - drink 1.5-2 liters of water per day (tea and herbs are allowed, but not sugar);
• You can drink pure carbonated water with the addition of a slice of lemon;
• The last meal should be eaten 3 hours before bedtime. Otherwise, a late snack can slow down the metabolism, reducing the effectiveness of the diet;
• Some days the diet includes freshly squeezed juices, but banana and grape juices should be avoided because they are high in calories, and you should also limit your intake of pomegranate juice because it is harmful to the stomach.

Store-bought drinks are strictly prohibited because they contain preservatives, dyes and other harmful substances to preserve the product for a long time.In addition, they lack vitamins and trace elements, which are destroyed during heat treatment of fruits.

Enter the diet

Took 3 days.First of all, you need to exclude the following foods from your diet:

• confectionery and bakery products;
• fried and fatty foods;
• carbonated and alcoholic beverages.

Nutrition should focus on plant foods - vegetables, fruits, dried fruits.It is recommended to prepare vegetable salads, dietary meat and fish, as well as juices and natural cocktails.

Menu options

Diets vary depending on the duration of the diet.It can be observed from 7 to 20 days.Of course, you should start with a weekly option to test your abilities and evaluate the effectiveness of your diet.

in 7 days

Will allow you to lose about 5 kg.The weekly diet looks like this:

• Day 1.Drink 1 liter of milk.Additionally, as part of a hydration regimen, it is important to drink adequate amounts of water daily.You are allowed to start the morning with a cup of black coffee, but green tea should be preferred.
• Day 2.Eat 200 g of cheese and drink 800 ml of tomato or citrus juice.Any drinks with added banana, mango and grapes are prohibited.
• Day 3.Drink 1 liter of still mineral water.
• Day 4.Bake 4 potatoes without salt or spices.Drink 800 ml of unsweetened fruit juice.
• Day 5.Eat 5 apples, preferably green.
• Day 6.Eat 200 g of dietary meat (chicken breast, beef, turkey) and drink 800 ml of juice.
• Day 7.Drink 1 liter of kefir.

As part of the diet, you should choose only low-fat fermented milk products.

In 14 days

The results of the two-week diet were promising - a loss of about 8 kg.Daily diet:

• Day 1.Drink any amount of green tea throughout the day.
• Day 2.Drink 800 ml of kefir.
• Day 3.Drink any amount of green or mint (melissa) tea.The sweetener, stevia, can be used as a sweetener.
• Day 4.Drink only non-carbonated mineral water.
• Day 5.Drink 1 liter of water and eat 1 apple, divided into 2 times.If desired, the fruit can be baked in the oven.
• Day 6.Drink 1 liter of milk.
• Day 7.Drink green or mint tea without restriction.
• Day 8.Drink 1 liter of skim milk (skimmed milk).
• Day 9.Eat two fresh or grilled apples and drink 1 liter of water.
• Day 10.Drink 1 liter of kefir.
• Day 11.Eat 400-600 g of fresh cucumbers.
• Day 12.Drink green or mint tea without restriction.
• Day 13.Drink 1 liter of milk.
• Day 14.Eat three fresh or grilled apples and drink 1 liter of water.

in 20 days

This is the longest lasting diet option that will help you lose about 10 kg.You need to start with a 7-day diet and the menu from days 8 to 20 is as follows:

• Day 8.Eat stewed vegetables, lean meat and dairy products in reasonable quantities.
• Day 9.Eat 200 g of cheese and drink fresh juice.You can make smoothies from many fruits, except bananas and grapes.
• Day 10.Eat 200g of lean fish (pollock, lemonfish) or shrimp.Drink fruit juice.
• Day 11.Bake 4 potatoes and drink the juice.
• Day 12.Eat 5 green apples.Can be baked in the oven.
• Day 13.Eat 200 g of dietary meat and drink 800 ml of juice.
• Day 14.Drink 1 liter of kefir.
• Day 15.This is your “rest” day when you can take a break from your diet.You can eat any healthy food.Priority should be given to porridge, soups with thin meat or fish broth, and salads.
• Day 16.Eat 5 apples.
• Day 17.Eat 200 g of meat and drink 800 ml of juice.
• Day 18.Drink 1 liter of kefir.
• Day 19.Eat 200 g of cheese and drink 1 liter of water.
• Day 20.Eat 1 apple and drink 1 liter of kefir.

Quit your diet

It is a mistake to assume that after a diet you can immediately return to your normal diet.This not only causes the lost kilos to "come back", but is also harmful to your health.The fact is that during fasting days, the body is no longer able to digest food normally due to a decrease in the quantity and quality of the digestive enzymes obtained.Therefore, you need to gradually "learn" how to eat properly so as not to cause stomach and intestinal problems.

When creating a menu, you need to keep in mind that the diet should consist mainly of soft foods with minimal crude and fiber content.Taking into account this rule, the exit plan from the diet is as follows:

• Day 1.Prepare a light vegetable soup without salt.Eat in 4-5 doses, moderate portions - each dose is 200-250 ml.It is forbidden to add beans and pasta to soup.
• Day 2.Include steamed vegetables and grilled or boiled fish in your diet.Such food will saturate the body with useful substances, but will not disrupt the functioning of the digestive tract.You can add milk and herbal tea to your drinking regimen.
• Day 3.Introduce a portion of boiled meat without skin, bones and fat layer.If desired, you can prepare grilled or steamed cutlets.Pureed broccoli or other boiled vegetables are the perfect side dish.
• Day 4.To activate gastric and intestinal motility, prepare thick porridge for breakfast - oatmeal, barley or corn.It is better not to add salt to porridge, but to cook it with milk.You can introduce semolina and rice into your diet after a week.
• Day 5-7.Gradually increase portion sizes and calorie content according to daily requirements.
• Day 8 – 10.You should limit eating a lot of heavy foods, eat in the morning for easy digestion during the day.In any case, you should limit your intake of foods that are too fatty and high in calories.

Coffee and tea intake should be limited to 1-2 cups per day.

Cooking recipes

During a lean diet, you will not need to indulge in original dishes, but it is worth taking into account recipes that will make it much easier to follow a low-calorie diet:

• Herbal decoction.Combine a bunch of lemon oil and 1 tbsp.I.green tea.Transfer the raw ingredients to the kettle and pour 1 liter of water at a temperature of 90 degrees.Infuse and drink, dilute with warm water.
• Sweet green tea.Combine 1.5 tbsp.I.green tea and 1 tbsp.I.Stevia herb.Mix 1 liter of water at 95 degrees, leave for 20 minutes and you can drink it.
• Potato jacket.Line a baking tray with baking paper and place the potatoes in. First cut them in a cross shape so they don't burst.Transfer the baking tray to the oven for 30 minutes, preheated to 180 degrees.During cooking, potatoes can be sprinkled with water or dill tincture.
• Baked apple.Cover the baking tray with parchment paper and place the baked fruit in the oven for about 10-15 minutes at 180 degrees.Yellow apples are best suited for baking.

On fasting days where juice is allowed, you can prepare the following fresh fruit juices:

• Peel 4 oranges and squeeze the juice.Add 100 g raspberries and cranberries.Put into blender, add 3-4 ice cubes.Leave for 2-3 minutes and drink.
• Peel 2-3 grapefruits and 500 g tangerines.Squeeze juice from citrus fruits, mix well, sprinkle a little cinnamon, mix well and drink.
• Peel 4 green apples and 1 pear.Remove the core, combine and blend in a blender.Add 1 stalk of celery, 3-4 ice cubes and mix well.If necessary, you can add cold water.

Warning

Lean diets can cause gastrointestinal diseases, including gastritis.So, it is important to follow it under the supervision of a doctor to stop weight loss in time.In addition, after such a diet, metabolic disorders, psychological problems and impaired immunity may occur, as well as hair loss and brittle nails.Therefore, to normalize the condition, it is important to follow the correct diet, as well as take a dose of vitamins.

Contraindicated

It is strictly forbidden to carry out a skinny diet for people who have a normal body mass index and just want to lose a few kilograms.It is also contraindicated for people with any pathologies of the gastrointestinal tract, heart and kidneys, as well as chronic diseases.Nursing mothers, pregnant women and adolescents should benefit from this method of losing weight because the deficiency of vitamins and beneficial elements will have an extremely negative effect on their health.

So, the lean diet is a strict low-calorie diet developed for people with a body mass index of 35 or higher.You should adhere to such a diet only after consulting your doctor and under his strict supervision to minimize its negative effects on the body.