Diets without damage to health, with a daily menu

Do you want to lose weight without compromising your health? We present you the TOP 10 diets with a menu every day that will help you lose weight permanently without harming your health!

effective dieting

Diets are considered "evil" that do no good to the body. But if you plan your diet competently and sensibly, resorting to popular and effective nutrition schemes, you can get rid of excess pounds not only quickly, but also safely. This is especially true whenthe calendar spring is approaching. The most important thing to remember is that strict restrictions, hunger, vitamin deficiency bring nothing but a bad mood and sagging skin. Let’s look at the reasons that prevent weight loss and consider the most effective dietswhich are not harmful to health.

TOP 10 with the most effective slimming menu

Here are the top 10 diets that have become very popular with women worldwide:

  1. Diet "Beloved"
  2. Diet for the lazy
  3. Elena Malysheva's diet
  4. 1200 calorie diet
  5. carbohydrate free diet
  6. Japanese diet
  7. Diet minus 60
  8. Diet 6 petals
  9. Diet Maggi
  10. Ducan's diet

Causes of weight gain

The main principle of weight loss is to spend more calories than you eat during a meal. The specific data is individual, it all depends on your physical activity, weight, age and height. Experts say a 30-year-old should consume about 2, 000 calories a day. That is, it is enough to reduce this number to start losing weight.

fresh fruits and vegetables during diet

What is weight gain? You may not know:

  • Distribute proteins, fats and carbohydrates in your daily diet. That is, you need to have a clear understanding of what you can eat for breakfast and what for dinner.
  • Choose products. It is preferable to buy products that have undergone minimal processing (such as minced meat).
  • Getting rid of excess weight with a diet without exercise is irrational. Only one set of measures allows you to get a slim yet toned body.

Perfect menu

Self-cooking allows you to control the amount of calories and fat content. Before considering an effective diet that does not harm your body, it is important to learn how to choose the right products.

slim girl after weight loss
  • The semi-finished products and minced meat are replaced with fresh meat. No matter what it is, offal, pork or poultry, the point is naturalness.
  • Smoked products should be excluded. Seafood and fish should be fresh.
  • The diet should be filled with seasonal fruits, berries, vegetables and fresh herbs. But frozen and canned foods are excluded.
  • It does not contain dairy products and sour milk with additives, only with a natural and short shelf life.
  • Instant garnishes are replaced with cereals that require cooking.
  • It is wiser to fill the salad with vegetable oil or sour cream instead of mayonnaise. Ketchup should be replaced with soy sauce.
  • Avoid pastries, sweets and sugar. Do you want something delicious? Watch out for dark chocolate, jelly, marshmallows, marshmallows.
  • White bread should be replaced by wholemeal or wholemeal bread.
  • From drinks - excludes alcohol and instant coffee, natural coffee and green tea are allowed.

It is enough to follow these recommendations, and changing your diet will inevitably lead to weight loss. But if you need quick results, effective diets that don’t harm your body will always help.

Expand the list of diets

Add our main diet list! There are a number of options that can help you lose about 5-7 pounds in 1 month by following the recommendations.

The first option is a protein diet

It’s not an easy task, but once you’ve endured hunger, you quickly get used to such a diet. And in a month, your reflection will be a joy every day.

The day of the week Recommended daily menu
Monday
  • Breakfast: var. one egg and one piece of cheese (low fat).
  • Lunch: var. eggs (2) and natural juice.
  • Dinner: kefir (up to 2. 5%).
Tuesday
  • Breakfast: cottage cheese - 150 gr. , low-fat sour cream can be added.
  • Lunch: vegetable salad and freshly squeezed juice.
  • Dinner: oatmeal (small portion) and a piece of cheese.
Wednesday
  • Breakfast: var. eggs (2) and unsweetened teas.
  • Lunch: fruit salad and juice.
  • Dinner: a little meat (low-fat, such as fillets) and 40 gr. melted cheese.
Thursday
  • Breakfast: lettuce.
  • Lunch: var. eggs and tea.
  • Dinner: barley porridge and a piece of cheese.
Friday
  • Breakfast: low-fat kefir - 1 tbsp.
  • Lunch: var. eggs and apples.
  • Dinner: vegetable salad, cheese, meat.
Saturday
  • Breakfast: var. egg.
  • Lunch: cabbage-beet salad, tea.
  • Dinner: var. an egg and a slice of cheese.
Sunday Fasting day.

The second option is a drinking diet

As part of this food system, you can eat mainly drinking food. At the same time, the body gets everything it needs and can get rid of 10 pounds in a month.

days How to make a menu
Monday
  • Breakfast: smoothies (of any composition).
  • Lunch: yogurt (drinkable) and a little fruit.
  • Dinner: green leaf salad.
Tuesday
  • Breakfast: see H.
  • Lunch: light salad (ideally vegetables) and juice (natural).
  • Dinner: low-fat kefir.
Wednesday
  • Breakfast: oatmeal (small portion).
  • Lunch: smoothies.
  • Dinner: milk or kefir (1 tablespoon only).
Thursday
  • Breakfast: vegetable soup.
  • Lunch: see
  • Dinner: natural juice and apples - 2 pcs.
Friday
  • Breakfast: see H.
  • Lunch: vegetable soup and tea.
  • Dinner: see Cs.
Saturday
  • Breakfast: vegetable soup and oranges.
  • Lunch: smoothie and 1 apple.
  • Dinner: see H, you can add tea.
Sunday Fasting day.

Salt-free diet - excellent results

They wrote and said a lot about the dangers of salt. But did you know that there is a nutritional system that can lose up to 10 pounds of weight in 13 days? It's called a Japanese salt-free diet. Let's get acquainted with the menu.

days Three meals
The first
  • Cup of natural coffee.
  • Castle. eggs - 2, cabbage salad (up to 300 gr. ), Season with oil, tomato juice - 1 tbsp.
  • Fish - fried or cooked - 120 gr.
Second
  • Coffee and 1 biscuit.
  • Fish (not only boiled but also fried) - 120 gr. , Vegetable salad - up to 300 gr.
  • Kefir - 1 tablespoon beef soup. - 100 gr.
Third
  • See second.
  • Roasted zucchini - 1 pc.
  • Beef var. - 200 gr. , Castle. eggs - 2, cabbage salad - 270 gr.
Fourth
  • See first.
  • Raw eggs, cheese - 15 gr. , salad with var. carrots (use 3 large root vegetables).
  • Fresh fruits - up to 250 gr.
Fifth
  • Raw carrot salad (dressing with lemon juice) - 270 gr.
  • Fish (see the second. ), Tomato juice - 1 tbsp.
  • See the fourth.
Sixth
  • See first.
  • Castle. chicken - 200 gr. , carrot and cabbage salad - not more than 300 gr.
  • Fresh carrots - 1 tbsp, var. eggs - 2.
Seventh
  • Weak tea.
  • Beef decoction. - 200 gr. , fresh fruit - 250 gr.
  • Any dinner except the third day.
Eighth The menu for the sixth day.
Ninth Fifth day.
Tenth Fourth day.
Eleventh Third day.
Twelfth The second day.
Thirteenth First day.

Any diet, no matter how long you plan to take, requires a medical consultation. Every organization is unique, and what is beneficial and effective for one can do great harm to the other.

The diet of Maya Plisetskaya

According to the famous ballerina, no other way to lose weight has been invented other than "eating less. " This confirms the diet system she has proposed and is planned for 2 weeks.

  • Breakfast - 1 plate (small) of oatmeal.
  • Lunch - 1 bowl of vegetable soup with vegetable soup, 1 bowl of lettuce.
  • Dinner - 1 cup boiled rice, 1 bowl of light salad, a serving of fried salmon.
healthy diet food

Scary? Do not be afraid. Among the listed meals, it is allowed to consume vegetables or fruits (strictly 1 piece). It is important to drink as much water as possible. A prerequisite for this is the complete exclusion of eggs, potatoes, tomatoes, meat, chocolate and "milk" from the diet. Fish - not every day. You can add broccoli and barley.

Any diet should be followed for a limited time in order to achieve the desired result without compromising health. After that, you need to pay attention to proper nutrition, which will allow you to save what you currently have and make an even greater impact when you exercise.