Nutrition rules for sparing weight loss. The most effective diets that lead to gradual weight loss without bouts of hunger, TOP-4.
An effective sparing diet is a nutritional system that leads to gradual weight loss, when a person does not feel hunger attacks, and is designed for a long period. In the course of the diet, not only weight loss occurs, but also general recovery. So that weight loss is not associated with stress for the body, we offer TOP-4 of the most gentle diets.
Effective sparing diet according to Pevzner
The concept of "sparing diet" was introduced by Manuil Pevzner, the founder of the Institute of Nutrition in Moscow and Soviet Gastroenterology. For people with certain diseases, he has developed separate menus called "tables". On this list, the menu for those suffering from obesity due to overeating or other pathologies appears at number 8.
The energy value of the daily food intake with the Pevzner diet is 1800-2000 kcal. With a norm of 2200-2500 kcal for a person of normal weight, dietary restrictions do not look strict, so hunger is almost not felt.
The peculiarity of a gentle diet for weight loss is to limit carbohydrate and salty foods, animal fats. Products are boiled or steamed. The daily volume of consumed fluid is 1-1.5 liters.
The list of foods allowed on an effective Pevzner diet for weight loss includes:
- Meat, fish … You can eat no more than 150 g per day. Turkey meat, rabbit and chicken meat, beef are allowed. Choose fish of low-fat varieties: hake, pollock, pike. Thinking about the cooking method, give preference to heat treatment in a double boiler, stewing.
- Bread, flour products … Allowed bread made from rye, whole wheat flour, bran products.
- Eggs … Allowed no more than 1-2 eggs per day in the form of an omelet or soft-boiled.
- Dairy … Any low-fat dairy products are allowed. The exception is cheese, since it is a fairly high-calorie food.
- Vegetables … Allowed in any quantity. Some should be eaten raw (radishes, tomatoes, carrots, lettuce, cucumbers). Zucchini caviar, sauerkraut, and hot snacks are not recommended.
- Porridge … The diet permits low-calorie cereals that do not contain gluten (yachka, buckwheat, barley). If porridge is the main meal of the day, no flour is eaten with it.
- Fruits … Sweet fruits (figs, bananas, grapes, peaches) are excluded. Sour and sweet and sour are added to the diet to stimulate digestion.
- Sweet … Low-calorie desserts with added sweeteners are allowed.
- Beverages … Fruit drinks, compotes, tea, coffee are drunk without sugar, diluted with water in half.
What you can't eat on the Pevzner diet:
- fresh wheat bread, pastries;
- high-calorie sweets;
- soda, alcohol;
- spices that stimulate appetite;
- fatty meat, fish;
- smoked products;
- fat cottage cheese, cheese cakes, cheeses.
Sometimes rice, oatmeal, semolina, potatoes, beans, or peas are acceptable.
Table number 8 includes 4 meals a day. An approximate menu of a gentle diet looks like this:
- Breakfast - low fat yogurt with a steam omelet, tea or coffee.
- Second breakfast - fruits.
- Lunch - borscht in vegetable broth, veal cutlets, fresh salad without salt, seasoned with lemon juice.
- Afternoon snack - low-fat cottage cheese with berries.
- A couple of hours before bedtime, you can drink a glass of low-fat kefir.
The Pevzner diet in 2-3 months will help to get rid of 5 to 8 kg of excess weight, provided that all recommendations are followed.
An effective and gentle buckwheat diet for 14 days
The buckwheat diet is known for its strict rules. This is the most effective diet for 7 days, during which it is recommended to eat only steamed buckwheat without salt.
But there is also a sparing diet option, while the diet lasts 2 weeks. Low-fat kefir, yogurt, honey, dried fruits, dietary meats or fish, vegetables, juices are added to the menu. The diet is easily tolerated and does not cause significant harm to the body.
Compared to other types of diets, buckwheat is considered effective and gentle, since cereals contain a large number of useful compounds. They prevent the body from being exhausted and restore strength.
Buckwheat contains complex carbohydrates, which require more time and energy for the body to digest. The calories received are not stored as fat. Gradually, due to lack of nutrition, subcutaneous fat is converted into energy.
In the first few days of the diet, the effect may not be noticeable due to the sufficient intake of carbohydrates. Then fat deposits begin to leave, since the total calorie content of food decreases, reaching 1500 kcal per day.
Allowed foods, namely vegetables, meat, fish, must be stewed, boiled or steamed. This diet should be adhered to for 2 weeks. Then you can gently exit the diet by adding eggs, vegetable oil, fruits. To consolidate the results, continue to adhere to a healthy diet, reducing the amount of carbohydrates and fats.
Prohibited foods during a buckwheat diet for 14 days include:
- sweets, bread, flour products;
- fatty meat, fish;
- eggs;
- vegetables with a high starch content (potatoes, carrots, beets);
- sweet fruits (peaches, apricots, bananas, grapes, figs), dried fruits;
- nuts;
- vegetable and animal fats, oils;
- high-calorie sauces, mayonnaise;
- carbonated and alcoholic drinks;
- smoked, salty, fried foods.
It is recommended to eat fractionally, 4-5 times a day in small portions. Sample menu on a buckwheat diet:
- Breakfast - steamed buckwheat, coffee without sugar.
- Second breakfast - a glass of kefir, dried fruits.
- Lunch - buckwheat, tea.
- Afternoon snack - unsweetened fruits or vegetables, a glass of tomato juice.
- Dinner - buckwheat, fish or meat, tea.
Important! You cannot adhere to the buckwheat diet for more than 14 days, as it depletes the body.
