Choose a gradual and safe way to lose weight. We will tell you all about a mild diet for weight loss: basics, permitted foods and menu for the week.
How to lose weight safely? Many nutritionists believe that a mild diet is a great way to lose weight. Principles, contraindications, benefits and menu for a week at home - all the information is in the content.
There are many different weight loss diets, designed for short, "sprint" runs.
A weight loss diet compared to them is a marathon, it can last for more than six months, but the calorie restriction of food is quite serious. Before you start losing weight this way, be sure to consult your doctor and find out if it is really safe for you to eat on a mild diet for weight loss.
Slow diet for weight loss: principles and contraindications
The mild diet is divided into two main phases: the intense phase and the re-phase.
A powerful course lasts up to 6 months. During this time, you need to limit your calorie intake to 1800 calories per day. As part of your diet, focus on high-protein foods. For example, poultry, fish, eggs, low-fat cheese and tofu. Oil and other salad dressings are excluded from the menu and carbohydrates are limited to 20 grams per day. So at first, almost every meal will contain some amount of meat, mostly without side dishes or with side dishes in the form of a certain vegetable (broccoli, cauliflower and other from the list of permitted foods).
In the second step, you can slowly add fat and carbohydrates and gradually reduce the amount of protein to 70-140 grams per day. The second phase takes 6-8 weeks. In the first month up to 45 grams of carbohydrates per day are allowed and in the second month - up to 90 grams.
Talk to your doctor, you may need to take extra multivitamins, potassium, calcium, magnesium or sodium supplements in the first phase to protect your body from malnutrition. You also need to monitor your condition and if it gets worse, for example, decreases performance or dizziness begins - you need to immediately continue to the next stage, or, respectively, repeat or stop the diet.
Why is a mild diet good for you?
A mild diet is not only good for weight loss. Additional benefits of a mild diet:
- lowering cholesterol levels to 20%;
- normal blood sugar levels;
- lowering of blood pressure;
- protection against metabolic syndrome.
Unfortunately, even a mild diet is not an ideal recipe for losing weight. Be sure to consult a specialist before you start as your diet will have side effects. For example, it can cause malnutrition in the body.
The diet is not suitable for:
- for the elderly;
- for lactating and pregnant women;
- for those with gallbladder problems;
- for people with an eating disorder;
- for patients with chronic diseases.
Gentle weight loss diet: weekly menu
Allowed and taboo foods
We have already described some foods that you can eat in a light diet. Detailed list of permitted products:
- poultry: skinless chicken, turkey, goose, duck;
- meat: lean meat, pork, lamb;
- fish: flounder, cod, catfish, halibut;
- vegetables: leafy vegetables, broccoli, cabbage, cauliflower, Brussels sprouts, celery, tomatoes, onions, cucumbers, zucchini;
- low-fat dairy products: cottage cheese, low-fat cheese, skimmed milk;
- eggs and egg whites;
- tofu.
High levels of fats and carbohydrates are excluded from the diet of menus. Full list of taboo foods:
- fruits: apples, berries, oranges, grapes, melons, pears, peaches;
- starchy vegetables: potatoes, grains, beans;
- cereals: wheat, oats, barley, buckwheat, millet;
- legumes: black beans, lentils, chickpeas, peas, nuts;
- processed foods: convenience, baked goods, potato chips, fast food, sweets;
- sweet drinks: juice, sweet tea, sports drinks, soda;
- sugars and sweeteners: honey, maple syrup, table sugar, molasses, brown sugar;
- fats and oils: olive oil, coconut oil, vegetable oils, salad dressings, butter, margarine;
- whole milk products: yoghurt, fat cheese, milk.
You need to eat little by little, in small portions, but often. This diet includes three main meals a day and several meals. Suitable as such:
- Eggs;
- Slices of baked meat or fish;
- Cottage cheese;
- Slice of low-fat cheese;
- Several stalks of celery;
- A handful of boiled vegetables from the list of permissible;
- Tomato.
Do not forget to drink enough water, the daily norm is about one and a half to two liters, it is best to drink at least a glass half an hour or an hour before a meal, and also drink unsweetened green or black tea as a snack to drown a possible feeling of hunger. A good choice is mineral water or rosehip broth, herbal tea, of course you do not need to add sugar to these drinks and basically you need to avoid sugar. The best way to cook food is to steam, boil, bake, you can use a microwave.
A mild diet for safe weight loss: menus and meals you can cook at home
Monday
- Breakfast: scrambled eggs with spinach and tomatoes.
- Lunch: fried cod with steamed broccoli.
- Dinner: chicken breast with grilled Brussels sprouts.
Tuesday
- Breakfast: tofu with onions, garlic and peppers.
- Lunch: baked chicken with vegetable side dishes (no dressing).
- Dinner: pork chops with fried asparagus.
Wednesday
- Breakfast: omelette with zucchini, tomatoes and garlic.
- Lunch: baked cod with boiled cabbage.
- Dinner: salad of lean ground beef, mushrooms, garlic, ginger and green onions.
Thursday
- Breakfast: fat cottage cheese.
- Lunch: Light carbohydrate turkey meatballs with zucchini and tomato noodles.
- Dinner: fried chicken with garlic and lemon (no garnish).
Friday
- Breakfast: hard-boiled eggs with salt and pepper.
- Lunch: baked tofu with steamed green beans.
- Dinner: grilled steak with oven-fried eggplant.
Repeat every day on Saturday and Sunday.
Do not forget the limitations - for the intense phase the main part consists of proteins, secondly, their amount decreases due to an increase in the amount of carbohydrates.
Mild diet recipes
Chicken pot with vegetables
Ingredients: chicken fillets, cauliflower, broccoli, eggs, low-fat sour cream, low-fat cream, cheese to sprinkle over, garlic, spices to taste.
Preparation: if the vegetables are frozen - peel, if not - rinse in salted water, alternate flowering. Cut the chicken, mix it with vegetables in baking form, fill it with sour cream diluted with warm water, put it in the oven for 20 minutes, temperature - 180 degrees. For the second pour, mix the cream with a portion of cheese, eggs, finely chopped garlic or go through a garlic press, add spices, mix everything thoroughly. We take the chicken with vegetables from the oven, fill it with the freshly made filling, spread the rest of the cheese on top. We return everything to the oven for another 20 minutes.
Vegetable salad
Ingredients: low-fat cheese, celery stalks, tomatoes, cucumbers, red onions, herbs, lemon juice.
Preparation: wash the vegetables, cut them into a deep bowl, send finely chopped low-fat cheese, chopped celery stalks, herbs or finely chop by hand. Add lemon juice and mix everything thoroughly.
Diet soup with meatballs
Ingredients: turkey, chicken or rabbit fillets, broccoli, cauliflower, carrots, onions, eggs, herbs, spices to taste.
Preparation: mince the meat with the onion, add the egg, salt, pepper if desired, mix and shape the meatballs. Put the finished meat products in boiling water, add the broccoli and cauliflower to the ones that were previously divided into bloom (if you bought frozen vegetables you do not need to defrost it before), grate the carrots on a fine grater - it gives a golden color to the broth, season withbib. Cook until cabbage and meatballs are ready, garnish with herbs when served. You can also add hard-boiled eggs to the soup - half on each plate.
Reviews on a mild diet
Those who have tried this version of a mild diet for weight loss say that it is quite difficult to follow - the restrictions are strong, the daily amount of calories may be insufficient for those who are accustomed to exercise or long walks, fatigue, dizziness may occur - ifthis happens you need to increase the calorie content of the diet and then gradually reduce it, monitor your health and avoid fanaticism.
The food you can eat is tasty enough but not too varied, the hardest thing for people to give up baking and sweets and switch to vegetables as side dishes. They also recommend that you do not neglect supplements and talk about the feeling of hunger that may accompany you at first, but then you will probably get used to the new diet.
Getting out of the diet, as those who have tried it warn, needs to be very smooth, even after the second phase is completed, foods from the ban list must be introduced very carefully, otherwise there is a risk that all efforts on the basis of weight loss will goto waste. The fact is that the long-term metabolism that this diet takes is rebuilt, the body gets used to processing a certain amount of a certain type of food, therefore the accumulation of excess fat can be the result of too much. It is best to switch from this diet to a diet that is based on proper nutrition recommendations, but then the chances of weight gain are minimal and there is sufficient strength and energy.