The lean diet was created in the 80s by American nutritionists for clinical use.At first, a strict low-calorie diet was prescribed to people whose body mass index exceeded 35, but then many people who lost weight began to practice it, because it allows you to lose weight from 5 to 10 kg by burning fat in the hips and waist.
What type of diet is this?
A lean diet consists of alternating various low-calorie days and fasting.It is caused by low daily calorie intake, then the fat burning process begins.However, for the same reason, during the diet you need to refrain from mental and physical stress, as well as stressful situations.Outdoor walks and spa treatments are recommended.
Before starting a slimming diet, you need to be examined at a medical center and consult a doctor.In addition, it is recommended to follow it under the supervision of a specialist, because such a diet can cause exacerbation of chronic diseases and the development of new diseases.
If the diet is very difficult to accept, causing general weakness, dizziness and decreased performance, you should switch to a more balanced diet.
The main rule
A lean diet requires compliance with the following rules:
- strictly follow the menu (any snacks are prohibited!);
- distribute the list of suggested products into 3-4 meals, and chew carefully to create the effect of a regular meal;
- follow a drinking regimen - drink 1.5-2 liters of water a day (tea and herbal infusions are allowed, but without sugar);
- You can drink pure still water with the addition of a slice of lemon or lime;
- The last meal should be taken 3 hours before bedtime, otherwise a late snack can cause a slowdown in metabolic processes, which will reduce the effectiveness of the diet;
- Some days of the diet include freshly squeezed juice, but banana and grape juice should be avoided, as they are high in calories, and you should also refrain from pomegranate drinks, as they are not good for the stomach.
Store-bought drinks are strictly prohibited because they contain preservatives, dyes and other harmful substances for long-term storage of products.In addition, they lack vitamins and microelements, which are destroyed during the heat treatment of fruits.
Going on a diet
Takes 3 days.First of all, you need to exclude the following foods from your diet:
- sweets and bakery products;
- fried and fatty foods;
- carbonated and alcoholic beverages.
Emphasis in nutrition should be given to plant foods - vegetables, fruits, dried fruits.It is recommended to prepare vegetable salads, dietary meat and fish, as well as natural juices and cocktails.
Menu options
The diet varies depending on the duration of the diet.It can be observed from 7 to 20 days.Of course, it should start with a weekly option to test your ability and also evaluate the effectiveness of the diet.
For 7 days
Will allow you to lose about 5 kg.A weekly diet looks like this:
- Day 1.Drink 1 liter of milk.In addition, as part of the drinking regime, it is important to drink the daily amount of water.You are allowed to start your morning with a cup of black coffee, but it is advised to give preference to green tea.
- Day 2.Eat 200 g of cottage cheese and drink 800 ml of tomato or citrus juice.Any drinks with the addition of bananas, mangoes and grapes are prohibited.
- Day 3.Drink 1 liter of mineral water without gas.
- Day 4.Bake 4 potatoes without salt or seasoning.Drink 800 ml of juice without sugar.
- Day 5.Eat 5 apples, preferably the green variety.
- Day 6.Eat 200 g of diet meat (chicken breast, beef, turkey) and drink 800 ml of juice.
- Day 7.Drink 1 liter of kefir.
As part of your diet, you should choose only low-fat fermented milk products.
For 14 days
The results of the two-week diet are promising - minus about 8 kg.Diet by day:
- 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 tea or peppermint (melissa).A 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 doses.If desired, 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 (skim milk).
- Day 9.Eat two fresh or baked apples and drink 1 liter of water.
- Day 10.Drink 1 liter of kefir.
- Day 11.Eat 400-600 g of fresh cucumber.
- Day 12.Drink green or mint tea without restriction.
- Day 13.Drink 1 liter of milk.
- Day 14.Eat three fresh or baked apples and drink 1 liter of water.
For 20 days
This is a long-lasting diet option that allows you to lose about 10 kg.You need to start it with a 7-day diet, and the menu from the 8th to the 20th day looks like this:
- Day 8.Eat boiled vegetables, lean meat and dairy products in reasonable quantities.
- Day 9.Eat 200 g of cottage cheese and drink freshly squeezed juice.You can make smoothies from any number of fruits, except bananas and grapes.
- Day 10.Eat 200 g of lean fish (pollock, lemonfish) or shrimp.Drink 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 a "rest" day when you can leave your diet.You can eat any healthy food.Preference should be given to porridge, soups with weak meat or fish broth, and salads.
- Day 16.Eat 5 apples.
- The 17th day.Eat 200 g of meat and drink 800 ml of juice.
- Day 18.Drink 1 liter of kefir.
- 19th day.Eat 200 g of cottage cheese and drink 1 liter of water.
- Day 20.Eat 1 apple and drink 1 liter of kefir.
Stop dieting
It is a mistake to think that after a low-fat diet you can immediately return to normal nutrition.This will cause not only the "return" of lost kilograms, but will also cause harm to health.The fact is that during a diet, the body becomes divorced from digesting normal food due to a reduction in the quantity and quality of digestive enzymes obtained.So, you need to gradually "learn" to eat properly so as not to cause problems with the stomach and intestines.
When making a menu, you need to take into account that the diet should be dominated by soft foods with a minimum content of roughage and fiber.Taking these rules into account, the scheme to get out of the diet is as follows:
- Day 1.Prepare a light vegetable soup without salt.Eat in 4-5 doses, and the portions should be moderate - 200-250 ml each.It is forbidden to add beans and pasta to the 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 interfere with the functioning of the gastrointestinal tract.You can include milk and herbal tea in your drinking regimen.
- Day 3.Introduce a portion of boiled meat without a layer of skin, bones and fat.If desired, you can prepare grilled or steamed pieces of meat.Broccoli puree or other boiled vegetables are suitable as a side dish.
- Day 4.To activate the stomach and intestinal motility, prepare viscous porridge for breakfast - oats, barley or corn.It is better not to add salt to the porridge, but you can cook it with milk.You can introduce semolina and rice into your diet after a week.
- Days 5-7.Gradually increase the portion and calorie content to the daily requirement.
- Day 8 – 10.Include a limited amount of heavy food, which is recommended to be served in the morning to allow digestion during the day.In any case, you should refrain from eating foods that are too fatty and high in calories.
The amount of coffee and tea should be limited to 1-2 cups a day.
recipe
On a lean diet, you don't need to indulge yourself with original dishes, but take into account recipes that will make following a low-calorie diet easier:
- Herbal decoction.Combine a bunch of lemon balm and 1 tbsp.l.green tea.Transfer the raw material into a kettle and pour 1 liter of water at 90 degrees.Add and drink, diluted with warm water.
- Sweet green tea.Mix 1.5 tbsp.l.green tea and 1 tbsp.l.stevia herb.Brew 1 liter of water at a temperature of 95 degrees, leave for 20 minutes and you can drink.
- Jacket potatoes.Line a baking sheet with paper and place the potatoes, first making cross-shaped cuts to prevent them from breaking.Transfer the baking sheet to the oven for 30 minutes, heated to 180 degrees.During cooking, potatoes can be sprinkled with water or dill tincture.
- Baked apple.Cover the baking sheet with paper and place the fruit, which is baked in the oven for 10-15 minutes at 180 degrees.Golden apples are best for baking.
On diet days when drinking juice is allowed, you can prepare the following fresh fruit juices:
- Peel 4 oranges and squeeze the juice.Add 100 g of raspberries and cranberries.Blend in a blender, add 3-4 ice cubes.Leave for 2-3 minutes and drink.
- Peel 2-3 grapefruits and 500 g of tangerines.Squeeze juice from citrus fruits, combine, sprinkle with a pinch of cinnamon, mix and drink.
- Peel 4 green apples and 1 pear.Remove the filling, combine and grind in a blender.Add 1 stalk of celery, 3-4 ice cubes and beat again.If necessary, you can add cold water.
Warning
A low-fat diet can cause gastrointestinal diseases, including gastritis.Therefore, 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 weak immunity, as well as hair loss and brittle nails, are possible.Therefore, in order to normalize the situation, it is important to give up the diet correctly, as well as take a course of vitamins.
Contraindications
It is absolutely not recommended to go on a skinny diet for those who have a normal body mass index and just want to lose a few kilograms.It is also contraindicated for people with any pathology of the gastrointestinal tract, heart and kidneys, as well as chronic diseases.Nursing mothers, pregnant women and teenagers should benefit from this method of losing weight, because the lack of vitamins and beneficial elements will have a very negative effect on their health.
So, a lean diet is a strict low-calorie diet developed for people with a body mass index of 35 or more.You should adhere to such a diet only after consulting a doctor and under his strict supervision to minimize its negative effects on the body.