Carbohydrate diet for weight loss: sample menu for every day

Is it possible to enjoy a diet? Of course, if you decide to lose weight on fruits. Agree, pampering yourself with desserts made from juicy fruits every day is much more pleasant than sitting on half-raw buckwheat or crunching cabbage leaves. In addition, a fruit diet is a great way to get rid of not only excess fat, but also chronic fatigue. A real celebration of vitamins and summer mood!

Basic principles

There are many methods of losing weight using fruits, but any of them requires compliance with the following rules:

• When creating a dietary menu, give preference to fresh, seasonal fruits that grow in your region. It is no secret that fruits recently picked from the branch are much tastier and healthier than their “relatives” delivered from overseas. However, it is not necessary to completely abandon exotic vitamins. Of the imported gifts of nature, citrus fruits, kiwi, and bananas have proven themselves well in the fight against excess weight (yes, those too!). The end of summer is the time to enjoy freshly harvested watermelons, melons, peaches and apricots.
• During the diet, fruits should be consumed only fresh, since heat treatment “kills” most of the vitamins and valuable organic acids contained in them. Eat fruits with edible skins unpeeled.
• Maintain drinking regime. You should drink at least 1.5–2 liters of liquid per day. In addition to pure still water, you are allowed to drink green or herbal tea, rosehip decoction. Coffee fans can have a cup of their favorite invigorating drink during breakfast, but it should not be sweetened.
• It is better to avoid consuming sugar and salt. The first can be replaced with natural sweeteners (stevia, agave syrup or Jerusalem artichoke), and the second with lemon juice or soy sauce.
• No alcohol! Taking “on the chest”, you will certainly reach for a plate of snacks, and then the cleansing course will have to start all over again.
• Consumption of large amounts of fruit is contraindicated in diseases of the gastrointestinal tract, kidneys and cardiovascular system. Pregnant and lactating women are also not recommended to fanatically rely on “vitamins.” The wisest thing to do would be to undergo a full examination and consult a competent specialist before starting the course.

And don’t forget that a diet is not a disease during which you need to lie limply under the covers, sighing about a well-fed, happy life. Be active: jump rope, visit the pool or skating rink, hula hoop, do your homework, and then the weight loss process will go much faster.

What is fruitarianism?

Fruitarianism (frutorianism, frutarianism) is a food system with a humane attitude towards plants. Adherents of fruitarianism propose to compose a diet exclusively from those gifts of nature, the collection of which does not lead to the death of the plant. Moreover, they recommend eating all foods raw. This is a bit like a return to the conditions that existed in the Stone Age, when fire had not yet been used by man.

How rational is such an approach? Is a fruit diet harmful to health? Is the detailed diet rich enough? Will it provide you with all the necessary components you need to live?

Most of the diet consists of fruits, nuts, and plant seeds. You can also eat raisins, prunes, dates, and some types of vegetables, for example, eggplants or tomatoes. All this is allowed in the form of juices, purees, smoothies. In addition, drinking plenty of liquid is recommended in the fruit diet. Unfortunately, the choice of products turns out to be very limited.

Is it safe?

On the one hand, such a poor diet needs some supplements. Otherwise, your body will very quickly begin to feel a deficiency of certain important components, for example, iron. On the other hand, among famous people there were adherents of fruitarianism who adhered to this diet for quite a long time. You can remember the same Steve Jobs.

What are the harms of fruitarianism?

1. Such a long-term fruit diet leads to fatigue and anemia, which interferes with normal life and work.
2. Long-term use of the diet causes fluctuations in blood glucose levels, which not only leads to pangs of hunger, but also the likelihood of diabetes.
3. Another common problem that fruitarians face is the destruction of tooth enamel. This is a consequence of excessive consumption of fruits. It turns out that a large amount of fructose and fruit acids certainly leads to dental problems.
4. A lack of protein leads to muscle problems, and an almost complete lack of fat leads to improper absorption of fat-soluble vitamins.

But nutritionists recommend using a short-term fruit diet to lose weight, saturate the body with antioxidants and nutrients necessary for the body.

There are many options for this diet: from mono diets based on eating only one fruit to multi-component diets with the addition of other products. Nutritionists, by the way, give greater preference to the second type, since they are easier to tolerate. Also, with the least adverse effects on the body, you can easily reduce your weight by several kilograms.

Combined fruit diet for 7 days

Fruit cleanses can be short-term or long-term. If you urgently need to lose a kilogram and a half, do a hard one-day fasting, for which you will need 2 kg of any fruit (except persimmons, bananas, figs and mangoes).

The power supply is as follows:

Breakfast:

• 0.5 kg of fruit;
• green tea.

Lunch:

• grapefruit or 2 oranges.

Dinner:

• fruits - 0.5 kg;
• unsweetened coffee without cream or rosehip infusion.

Afternoon snack:

• 3 kiwis or a few slices of pineapple.

Dinner:

• assorted fruit (0.5 kg), sprinkled with lemon juice;
• chamomile or mint tea.

You cannot eat this way for more than 1 day, and if you need to get rid of 3-5 kg, postpone the fasting day until later and opt for a less stressful course designed for a week:

How to organize protein nutrition

To prevent your new diet from harming your health, stick to the plan:

1. Preparing for a diet. Over 2-3 weeks, gradually begin to give up sweets if you have a great love for them. Replace sugar with dried fruits, reduce the amount of sweetener in drinks.
2. Smooth entry into the diet. You need to switch to a protein diet smoothly, giving up other foods within 1-2 days.
3. The diet itself. Be sure to monitor your health and control your weight.
4. Quitting the diet. Complete the diet smoothly, gradually increasing the amount of food consumed.

It’s good if the time of the diet falls on vacation, which reduces the temptation to have lunch with sandwiches or refuse a full breakfast.

Buy groceries in advance by making a menu. When you go to the store, you risk buying a product from the prohibited list.

Be sure to play sports. You can join a gym or opt for home aerobics. Yoga and running will do. Physical activity should be at least 3 times a week. But remember that if you have not played sports before, you should not overload your body. Start with light exercises and gradually increase the load.

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Apple

For the population of the middle zone, apples are the main “suppliers” of vitamins. If you do not plan to lose weight radically, give your body an apple detox every week. The principle of the method is simple: you eat apples all day long (without restrictions) and drink at least 3 liters of liquid (pure still water, green tea).

A seven-day diet course will help you lose 4–6 kg, during which, in addition to apples, you are allowed to eat healthy low-calorie foods: lean meat, low-fat cottage cheese, light soups. Feature of the diet: after each main meal (or during it), you need to eat 1 green apple, and after 30–40 minutes drink 100 ml of low-fat kefir without sugar. The daily norm is 5 apples.

What happens if you eat a lot of protein or eat only proteins?

For normal functioning of the body, a person of average build needs 90 g of proteins per day. You should know what will happen if there is one protein. Excessive protein intake has negative effects on some organs. The kidneys experience increased stress, as a result of which protein enters the urine, and the person experiences severe thirst.

Proper nutrition for weight loss

Those substances that cannot be processed by the body are deposited in the form of salts in the spine and joints. In addition, an excess of protein has a negative effect on the digestive system: diarrhea, intestinal colic and constipation appear.

For normal meat processing, an acidic environment is needed. Meat does not go well with foods such as potatoes, rice, bread, which contain starch.

Additional Information! Organizing proper nutrition is very difficult, since many products sold in stores contain many chemical additives.

Lack of vitamins is the scourge of the 21st century. Older people should not eat meat every day because it takes a long time to digest, so they need to take easily digestible protein supplements.

For cancer patients, proper and balanced nutrition is also very important; it is imperative to consume easily digestible proteins that help restore the body; patients need additional sources of proteins in the form of cocktails.

Pregnant women need to eat about 120 g of protein per day, and also be sure to include fermented milk products in their diet.

A balanced diet is the basis of a healthy lifestyle

Pineapple

The juicy sweet and sour pulp of an exotic fruit, similar to a cone, is considered perhaps the most powerful fat burner. This unique ability of pineapple is due to the presence in its composition of enzymes and the most valuable substance - bromelain. In addition, per 100 g of fibrous pulp there are only 50 kcal. A real find for those losing weight! The only condition: during the diet, you are allowed to eat only fresh pineapples, since under the influence of high temperatures all the beneficial substances contained in them are destroyed.

Proper nutrition schedule for weight loss

There is a lot of debate about how many meals there should be when losing weight: 5-6 or three . Proponents of fractional nutrition advise eating the same amount of proteins, fats and carbohydrates five times a day, constantly stabilizing blood sugar and reducing the desire to overeat in the future. Proponents of three meals a day criticize the five meals a day approach, since it ultimately results in:

• constant obsession with food;
• increased likelihood of overeating;
• persistently high blood sugar levels.

To avoid negative aspects , you need to choose the right products and follow three tips:

1. Eat more complex carbohydrates, such as cereals and cereal breads, but invest in your daily allowance.
2. Include sources of protein (meat, eggs, dairy) at every meal to promote long-term satiety.
3. Avoid animal fats (pork, lard, butter, mayonnaise) and sweet fatty foods (halva, Nutella), but use vegetable fats: nuts, avocados.

Since women usually suffer from diets, they need to know everything about healthy eating for weight loss so as not to make mistakes.

Orange

Orange, sun-drenched citrus fruits are your faithful allies in the fight against hated fat. During the course you must adhere to the following nutrition plan:

• Breakfast: oatmeal with water (200 g) or steam omelette of 2 eggs, orange juice or green tea.
• Lunch: 2-3 slices of hard cheese or 100 g of low-fat cottage cheese, whole grain toast.
• Lunch: light vegetable or mushroom soup (250–300 g), 100 g of boiled lean meat (chicken, turkey, veal, rabbit), orange.
• Afternoon snack: assorted vegetables.
• Dinner: a glass of low-fat kefir or natural yogurt, an orange.

In a five-day course you will lose 3-5 kg ​​of excess weight.

Serving sizes

Any healthy food for weight loss should not be consumed in huge quantities. Too much fruit increases blood sugar, and even healthy chicken meat can become fat deposits if consumed in excess of calories.

Portion size is individual . Nutritionists suggested using your own hands when determining the amount of food required:

• Porridge/pasta/potatoes - the size of a fist;
• Meat/poultry/fish - palm;
• Vegetables - two palms folded together;
• Baking - folded index and middle fingers;
• Butter or sauce - the upper phalanx of the thumb.

Thus, based on portion sizes, you can build 3-4 full meals with carbohydrates, protein, and vegetables.

Grapefruit

An effective and at the same time gentle diet that allows you to lose 4–5 kg in 5 days. When creating a menu, adhere to the following rules:

• For breakfast you are allowed to serve dairy-free buckwheat or oatmeal, eggs (boiled or poached), and hard cheese.
• It is recommended to have lunch with lean soups. For the second course, cook lean meat or fish.
• For dinner - fresh vegetable salads, seafood, low-fat kefir.
• Lunch and afternoon snack - 1 medium-sized grapefruit each.

Don't forget that you should have dinner no later than 3 hours before bedtime.

On a BEACH diet with Tatyana Fedorishcheva

Before losing weight, on the advice of video blogger Tatyana Fedorishcheva, you should prepare: decide on a list of products and take measurements of your figure in order to clearly see how the process is going, how excess weight and centimeters are lost. This is a kind of motivation.

Measurements can be taken in two ways: only chest, waist and hip girth, or add biceps girth, thigh (one) and calf girth. Write down the results on a separate piece of paper and set the date. You can also take a photo in a swimsuit or underwear.

Approximate list of products for the next 21 days:

• “milk”: milk, kefir, sour cream, fermented baked milk, cheese with the lowest fat content, cottage cheese, butter;
• eggs;
• seasonal vegetables (except potatoes), herbs (to choose from), fruits;
• bird, fish;
• cereals: rice, oatmeal, buckwheat;
• fiber, nuts, honey.

Banana

Due to their high starch content, many nutritionists are somewhat biased towards the sunny yellow, fragrant beauties. Most methods strictly prohibit the consumption of bananas during cleansing. Nevertheless, an effective banana diet still exists.

To quickly lose weight, choose an express course, during which you will have to eat only bananas and drink exclusively clean water. For breakfast, lunch and dinner, eat a whole fruit, and half for an afternoon snack and lunch.

If you still have time, you can extend the diet for another 2 days. On the fourth day, add 2 boiled eggs to the bananas, and on the fifth, in addition to bananas, eat 100 g of cottage cheese.

Surprisingly, but true: in 3 days on bananas you can lose up to 2-3 kg of excess weight, hold out for 5 days - goodbye, 5-6 kg!

Please note: for your diet you should buy only ripe bananas; green fruits contain too much sugar.

Proteins and their importance for the human body

Protein is the basis for building a cell; it is found in absolutely every part of the body. Each cell in the body has its own life span, they have a certain evolution. Therefore, in order for a cell to grow again, it must have structural material, primarily protein.

Proteins are made up of amino acids, some of which are replaceable and some are not. The body can synthesize replaceable ones itself, while non-replaceable ones must be consumed in food.

Protein nutrition

Quitting the diet

The high popularity of fruit diets is quite justified: if all the rules are followed, the extra pounds melt before your eyes, but the achieved result must be consolidated by competent completion of the course:

• Whatever delicacies your calorie-starved body demands from you, don’t give up! Allow yourself a “belly celebration” - and you can immediately say goodbye to your newly acquired slimness. New foods should be introduced into the diet gradually. Painless restructuring of the body takes a week and a half.
• Do not give up the healthy habits acquired during the diet: continue to drink 1.5–2 liters of clean water daily, limit the consumption of sugar and salt, replace smoked and canned foods with fresh vegetables, and sweets and baked goods with cottage cheese desserts and fruit salads. Instead of mayonnaise and other store-bought sauces, use olive or flaxseed oil, lemon juice and homemade dressings made from natural products.
• Say a firm “no” to chips, hamburgers, sweet soda and alcoholic drinks.
• Eat slowly, chewing each bite thoroughly and without being distracted by other things. Your favorite TV series, an interesting book or a telephone conversation can wait until you finish your meal. Don’t forget the golden rule of healthy eating: you need to leave the table with a slight feeling of hunger, since the body will feel full only after 15–20 minutes.

To prevent the lost kilograms from returning again, it is not at all necessary to rush from one extreme to another. May your future diet be balanced and varied.

Protein Diet Options

Many modern diets are based on the principle of protein nutrition. Let's look at the most popular options.

Protein-carbohydrate diet

Its essence is that protein days alternate with carbohydrate days, that is, on one day you eat exclusively protein foods, on the other you eat complex carbohydrates. This diet option is considered more balanced and can be followed for more than two weeks. Typically, this diet is resorted to after a purely protein diet to consolidate the result.

Atkins diet

Also known as the Hollywood diet, it has become a favorite of many Hollywood stars. The basis of the diet compiled by Dr. Atkins is the consumption of predominantly protein foods; even high-calorie fatty foods are allowed, but carbohydrates are excluded.

Protein diet of Dr. Pierre Dukan

The most popular of the protein diets is the Dukan nutrition system. This is precisely the system of proper nutrition that you need to adhere to for the rest of your life.

According to modern nutritionists, the best diet for losing weight will be the one that you can follow comfortably, without suffering from hunger, without falling from weakness and without getting hung up on calorie counting.

results

The effectiveness of the fruit diet is confirmed by numerous reviews of those losing weight. Depending on the chosen course and its duration, the average weight loss ranges from 3 to 8 kg. As bonuses, you receive a boost of energy, accelerated metabolism and extraordinary lightness throughout the body. In addition, regular consumption of ripe, juicy fruits has a beneficial effect on the condition of the skin, hair and nails. Most fruit diets are approved by nutritionists, but experts strongly recommend not to be overly fanatical and scrupulously follow all the rules of the chosen method.

Date: 09/01/2012.

Updated: 08/23/2018

Photo: pixabay.com

Diet and proper nutrition

Two different concepts:

• A diet is a time-limited diet to achieve a goal. This refers to dietary treatment tables that were also developed against obesity.
• Proper nutrition is an individual plan for creating a diet, taking into account the required calorie content per day and the range of proteins, fats and carbohydrates.

In the first case, emergency measures are considered for drastic intervention in the body. Typically, when caloric restriction occurs, the body responds by regaining fluid and fat once it returns to a normal diet. In the United States, in rare cases, low-calorie diets of 600-1000 kcal for people with advanced stages of obesity using food replacement products and suppressing appetite. But then patients of weight loss clinics are recommended to eat properly, which is carefully taught by nutritionists over the course of months.

Fruit and vegetable mix for weight loss

A diet of vegetables and fruits is the most gentle option, since it will not be difficult to maintain. The main principle of the diet is to eat fresh vegetables and fruits for several days. Now the menu is expanding even further, as it can include a variety of vegetable salads and snacks. As for drinks, you can still drink green hour, fruit drinks, compotes and mineral water. Unloading the body with a fruit and vegetable diet will have a great effect on your overall well-being: thanks to the high fiber content in fresh vegetables, waste and toxins will be removed from the body, the complexion will also improve and digestion will be normalized. You can stick to this diet plan from several days to a week and a half.

Protein fasting day: menu and recipes

The classic recipe is this: you take 1 liter of low-fat kefir, 300 grams of white chicken meat (preferably breast, not legs) and a little parsley. The meat is finely chopped into kefir and a kind of “okroshka” is obtained. Divide the soup into five servings and eat little by little throughout the day. Additionally, drinking tea with lemon, especially green tea, is recommended. But you shouldn’t rely on strong coffee - it will only create an increased load on the kidneys and liver. In addition, there is a curd-kefir protein day . For one day, take 3 standard packs of low-fat cottage cheese and half a liter of “zero” kefir. You can have cottage cheese for breakfast, lunch and dinner, and use kefir for snacks, or mix cottage cheese with kefir - whichever is more convenient for you. This day is considered a “champion” in the fight against swelling of the legs, therefore it is recommended for all those who have cellulite and swollen legs. Vegetarian protein day – 500g tofu and 300g edamame beans. Dividing and distributing - 5 servings throughout the day, do not add oil or fry tofu. Some recommend fasting on tofu and mushrooms, but choose champignons and oyster mushrooms over other varieties, they contain too many carbohydrates.

Curd fasting day

Option 1

Eat 100 - 150 g of low-fat or low-fat cottage cheese 4 times a day. Low-fat dairy products increase the amount of the hormone calcitriol in the body, which causes cells to burn more fat. It is very useful to add 1 - 2 teaspoons of wheat bran, pre-soaked for half an hour in boiling water.

Option 2

You can add honey, non-starchy fruits, berries, herbs, and vegetables to cottage cheese.

Option 3

You can make cheesecakes, casseroles, puddings. If desired, add low-fat sour cream to the cottage cheese or dilute it with milk or kefir.

Meat day

300 - 400 g of boiled meat without salt should be divided into 4 - 5 doses. You can use lean veal, beef, skinless chicken breast. Low-calorie vegetable side dishes are allowed: cabbage, green salad, tomatoes, cucumber, or those containing a large amount of protein: green peas, beans, beans.

Fish day

400 g of boiled fish of low-fat varieties: cod, haddock, whitefish, pike perch, carp, etc. divided into 5 steps. If desired, you can add a light vegetable side dish without adding oil or sauces. At night on a meat or fish day, it is recommended to drink a glass of kefir.

Cheese and egg day

Breakfast
: 100 g of cheese and 1 glass of black coffee with a lump of sugar;
Lunch
: 2 soft-boiled eggs and 1 glass of weak tea with a lump of sugar;
Dinner
: 200 g of cottage cheese and 1 glass of weak tea with 1 piece of sugar. You can make the menu more varied by combining different protein products, which will make it easier for you to endure restrictions and not feel discomfort at the family table.

Mixed protein day

Breakfast
: 100 lean veal, 1 serving of any protein shake for weight loss, brewed coffee without sugar and milk.
If you have problems with bowel cleansing, then drink 1 tbsp. l. vegetable oil. Second breakfast
after 4 hours: 1 glass of mineral water, 150-200 g of boiled beef with tomatoes and herbs, a glass of green tea;
Lunch
after 4 hours: 150 - 200 g skinless chicken breast with Chinese cabbage salad, a glass of mineral water;
Dinner
after 4 hours: 200 g of beans, a glass of tomato juice. Chicken fillet in kefir Chicken fillet (100-150 g), cut, sprinkle with salt, ground black pepper, parsley, dill. Pour kefir in half with water (50 ml kefir/50 ml water) and leave in a cool place for 3 hours (overnight is possible). After 3 hours, put it in a hot frying pan (without oil, of course), and simmer for 10 minutes.

Protein salad

Ingredients: breast, squid, egg. Boil the egg soft-boiled. Chop all ingredients and mix with egg.

Chicken in curd sauce

Boil the chicken until warm, remove the bones and cut into large pieces. Prepare the sauce:

• cottage cheese
• garlic
• greenery
• salt
• some water

Pour the sauce over the chicken and let it sit.

Chicken julienne with champignons

Boil the chicken meat, then cut into small pieces. Fry the mushrooms without oil, add a little onion for flavor, and simmer a little more. Place pieces of boiled chicken, mushrooms and onions in the mold and pour sauce over it all (natural yogurt or kefir 50 ml + a couple of tablespoons of water), sprinkle with grain cottage cheese on top, and into the oven for 10 minutes.

Mistakes with a high protein diet

Many people are prevented from achieving their goals by quite common mistakes. These include:

1. Quickly give up carbohydrates and fats in favor of proteins. Remember that the protein diet is serious, so you can’t suddenly “enter” it by giving up your usual diet in a day.
2. Complete refusal of carbohydrates. The diet should contain vegetables, fruits and cereals in small quantities. Otherwise, poor health and stress cannot be avoided.
3. Lack of physical activity. Without sports you cannot achieve a beautiful figure. But the appearance of stretch marks and sagging skin is worth waiting for.
4. Starvation. Plan your diet so that you don’t feel hungry. Otherwise, the body will go into a stage of extreme energy conservation and begin to store fat.

Transition to the new system smoothly and monitor your well-being. And then in a week you will lose weight without stressing the body.

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