Different options for egg diets with detailed menus and recipes: losing weight with the help of proteins. Pros of the egg diet

• Egg diet for a week

Whatever you say, they were the first to notice the problem of an extra eyelid in the United States. Environmental pollution, irrational and untimely nutrition, a satiated, sedentary lifestyle and ubiquitous hot dogs have apparently done their dirty work, and more than forty percent of the population of this country have problems with their own body. Moreover, extra pounds are not only not beautiful and not aesthetically pleasing, they can bring with them numerous diseases, for example, those related to metabolism.The chicken egg diet is an American invention

Excess fat can also cause cardiovascular diseases and similar, frankly speaking, dangerous symptoms. Apparently this is what prompted American scientists to take active action, forcing them to delve deeper into the issue. Thanks to this, the egg diet arose, which we will tell you about.

There is simply a colossal number of different ways to lose weight, but most of them cannot simply be applied in real life. After all, they require enormous willpower, or moving to live on a desert island because they will give up their most favorite “snacks.” Moreover, while someone nearby is deliciously slurping a bun or cake, it is simply unrealistic for most food lovers.

In order not to experience hellish torment, and to turn the process of losing weight into a fairly acceptable, simple and not so painful one, the egg diet, reviews of which can be easily found on the Internet, offers everyone a fairly comfortable way to lose weight. The essence of the egg diet, like any other protein-free, carbohydrate-free diet, is that the body spends a lot of energy on digesting the natural protein contained in chicken eggs, taking it from its own “reserves”, which we all call “excess fat.” .

What's the use of chicken eggs?

And eggs themselves, as a low-calorie product, are extremely beneficial for the body, because it was not without reason that our ancestors tried to give fresh eggs to the sick, children, and so on. This is because the egg has a unique composition, saturated with an extraordinary set of a wide variety of “benefits”: An egg is a completely natural product, and if it can be faked, it will be so impractical for its cost that no one will engage in such falsification.

One testicle a day can easily cover almost twenty percent of the entire human body’s need for protein for a day, judge for yourself.

A chicken egg contains such a unique, even outstanding set of natural amino acids that are involved in the “construction” and renewal of almost all tissues of our body.

In addition, the testicle contains a large number of trace elements, as well as minerals. For example, eggs are rich in phosphorus, iron, potassium, and also, importantly, active zinc, which has an extremely positive effect on the growth and health of hair and nails.

It was also impossible to do without vitamins in chicken eggs. Vitamins A, C, B, K, E, and also D, which is quite rare in food products.

Eggs have an amazing ability; the human body absorbs all the substances from this healthy, and also tasty, product, almost 95-98 percent, and these are simply outstanding indicators.

Egg diet for a week

We will provide a menu of the simplest egg diet for seven days, during which you can easily leave about 4-8 kilograms somewhere on the sidelines, despite the fact that this option is not a mono-diet at all, and you will not be haunted by a constant feeling of hunger. This diet is easy to follow, and its effect is simply amazing, the main thing is to follow all the instructions. We will provide you with an approximate menu for seven days.

The first day

Breakfast: two chicken eggs, half a grapefruit, as well as coffee or tea without sugar and, of course, cream.

Dinner: two hard-boiled eggs and a ripe, red tomato. You can wash it down with a glass of tea.

Dinner: Again 2 eggs, you can lightly fry them without oil and vinaigrette without dressing. The other half of grapefruit and herbal tea.

Second day

Breakfast: We repeat the same as on the first day.

Dinner: half a grapefruit and 2 soft-boiled eggs.

Dinner: to the usual eggs, you can add a piece of boiled lean beef or chicken (120-160 grams), as well as a light salad (you can use lettuce, celery, cucumbers, arugula, and so on).

Day three

Breakfast:

Dinner: two eggs and stewed spinach (120 grams), green or herbal tea.

Dinner: repeat dinner on Monday (first day).

Day four

Breakfast: We repeat the breakfast of the first day.

Dinner: repeat lunch on the third day.

Dinner: To a couple of eggs (soft-boiled or hard-boiled), add about 125-145 grams of boiled or lightly fried without oil, low-fat sea fish, for example, hake. Vinaigrette, tea.

Day five

Breakfast: We repeat the breakfast of the first day.

Dinner: We repeat lunch on the third day again.

Dinner: You can also repeat the diet on the fourth day, with fish and vinaigrette.

Day six

Breakfast: We repeat the breakfast of the first day.

Dinner: fruit salad with any fruit, including peaches, grapes and bananas. Herbal or green tea.

Dinner: two boiled eggs, a piece of boiled turkey, or baked in the oven, with spices, but with a minimum amount of salt. Salad of cucumbers, tomatoes and lettuce, tea or coffee without sugar or other additives.

Day seven

Breakfast: We repeat the breakfast of the first day.

Dinner: boil a piece of chicken (150 grams) and eat it cold, two eggs and herbal tea.

Dinner: the same pair of eggs, a piece of boiled kritsa (120 grams), a salad of cabbage, tomatoes and grated carrots, tea without sugar.

Egg diet for two weeks and a month. Diet and general recommendations and rules

If for some reason you are not satisfied with the result, but you feel excellent, there are no dizziness, pain or cramps in housing and communal services, and so on, then you can extend the duration of this diet for yourself. This way, an egg diet for 2 weeks will become twice as effective, since the body has already adapted to “pull out” energy from those fat deposits that you so frivolously “got up before.” There are a few things to consider.

For example, you should not constantly eat grapefruit, and on some days you can replace it with an orange, this will make your diet more varied. The egg diet menu suggests a fairly democratic one, such that, in theory, you won’t feel much hunger, but you should control yourself quite carefully. After all, in the event of a breakdown, you will have to start everything completely over again, so as not to lose the already achieved result. Among other things, you can also extend this diet for a month. An egg diet for 4 weeks will allow any woman or girl to lose more than two dozen kilograms. This is a fairly high level of weight loss, since the egg diet is not too strict, and you won’t have to feel much discomfort.

The first two weeks are no different from the egg diet for seven or fourteen days. Then the menu can be changed, however, the requirements to eat eggs at least once a day remain in force. So, let’s imagine the diet for the third and fourth weeks of such a diet. All products can be evenly distributed throughout the day in the way you personally like best.

Diet for the third stage of the egg diet (third week)

Monday: fruit day, you can choose whatever you like, you should only exclude bananas, figs, grapes, and mangoes. You can eat as much as you want and don’t forget about the obligatory two eggs, soft-boiled or hard-boiled, you can also bake or fry, but without oil.

Tuesday: the same two eggs, as well as any vegetables except potatoes and eggplants. You can steam them, bake them in the oven, or simply boil them.

Wednesday: you can make a combination of fruits and vegetables and, of course, don’t forget about eggs, in the amount of one or two pieces.

Thursday: two eggs, as well as fish, grilled or boiled. Cabbage, both fresh and stewed, is also suitable here.

Friday: two eggs, boiled meat (lean), as well as steamed vegetables (do not forget that potatoes are not suitable).

Saturday: apple day, that is, besides eggs, you can only eat apples, and as many as your darling (or stomach) wants.

Sunday: the same as on Saturday, but only with a pear. By the way, you can choose fruit at your own discretion, the only “but” is that you will have to exclude those listed on the menu for Monday.

Diet for the fourth and final stage of the thirty-day egg diet (exit from the diet)

Monday: two or three eggs, four beef steaks (65-75 grams each), or a quarter of a chicken, without skin, canned tuna, three or four tomatoes, four cucumbers, grapefruit and small toast.

Tuesday: four cucumbers, three tomatoes, grapefruit, boiled lean meat (200 grams), one or two eggs, a pear or apple.

Wednesday: Two cucumbers and the same amount of tomatoes, up to 250-300 grams of boiled vegetables (not potatoes), toast, orange or grapefruit, a tablespoon of cottage cheese.

Thursday: three or four tomatoes, a couple of cucumbers, grapefruit, half a cold boiled chicken without skin, toast.

Friday: three or four tomatoes, lettuce leaves (as many as you want), one or two eggs, grapefruit or orange.

Saturday: a couple of boiled chicken fillets, a couple of cucumbers and tomatoes, toast, grapefruit, low-fat cottage cheese (100-120 grams), a glass of kefir (250 grams).

Sunday: canned tuna (one jar), toast, grapefruit, cottage cheese (120 grams), a couple of tomatoes and cucumbers, boiled vegetables (up to 200 grams, except potatoes and eggplants).

The egg diet provides for an increase in the amount of protein in the diet, but the level of carbohydrates decreases. One type of egg diet is known to many or the Margaret Thatcher diet, because it was for the Iron Lady that a special diet was developed that included eggs.

The basis of the menu for this diet is, as you may have guessed, eggs, as well as citrus fruits. They saturate the body with protein and nutrients, which in turn allows you to improve metabolism and lose weight.

The advantage of the egg diet is that with it you will not feel a painful feeling of hunger, which will also prevent breakdowns and overeating. The 4-week egg diet for weight loss will amaze you with stunning results! You can lose from 5 to 15 kilograms. If you are not ready for such a long distance, start the egg diet for a week, and then see how you feel.

This menu is perfect even for girls who are actively involved in sports. Nutrition paired with training will give excellent results, you'll see!

There is an egg-orange and egg-grapefruit diet, depending on citrus fruits, which will make up a significant proportion of the diet along with eggs. It is important to strictly adhere to the menu below, otherwise the result will not be complete! If you follow all the instructions, the extra pounds will quickly leave you, and the results will last for a long time due to the consumption of fat reserves.

But! You should not resort to an egg diet for a month or even a week for those who have problems with the kidneys or liver, are pregnant or breastfeeding, or are allergic to eggs or citrus fruits. Before starting the egg diet, we recommend that you consult with your doctor to avoid negative consequences!

Egg diet menu for 4 weeks

First week of the egg diet

• Your daily breakfast for a week consists of half an orange or grapefruit and two eggs.

Monday

• Lunch: any fruit (one type) in any quantity.
• Dinner: any boiled or fried meat (except lamb).

Tuesday

• Lunch: boiled or fried skinless chicken.
• Dinner: two boiled eggs, vegetable salad, a quarter of a tortilla or toast, one orange or grapefruit.

Wednesday

• Lunch: any cheese (low-fat) in any quantity, toast, tomatoes.
• Dinner: fried or boiled meat (except lamb).

Thursday

• Lunch: any fruit in any quantity (one type of fruit).
• Dinner: fried or boiled meat (except lamb).

Friday

• Lunch: two boiled eggs, boiled vegetables (one type).
• Dinner: boiled or fried fish, lettuce, one orange.

Saturday

• Lunch: any fruit in any quantity (one type).
• Dinner: fried or boiled meat (except lamb), lettuce.

Sunday

• Lunch: boiled or fried skinless chicken, boiled vegetables (one type), tomato, one orange or grapefruit.
• Dinner: boiled vegetables.

Second week of the egg diet

• Daily breakfast is half an orange and two eggs.

Monday and Tuesday

• Lunch: fried or boiled meat (except lamb), lettuce.
• Dinner: Two boiled eggs, lettuce, orange or grapefruit.

Wednesday

• Lunch: boiled or fried meat (except lamb), cucumbers.
• Dinner: two boiled eggs, lettuce, orange or grapefruit.

Thursday

• Lunch: two boiled eggs, any low-fat white cheese in any quantity, boiled vegetables (one type).
• Dinner: two boiled eggs.

Friday

• Lunch: boiled or fried fish.
• Dinner: two boiled eggs.

Saturday

• Lunch: fried or boiled meat (except lamb), tomato, orange or grapefruit.
• Dinner: fruit salad (orange, mango, peach, apple).

Sunday

• Lunch: boiled or fried skinless chicken, tomato, boiled vegetables (one type), one orange or grapefruit.
• Dinner: boiled or fried meat (except lamb), tomato, orange or grapefruit.

Do you want to enjoy your reduced shape in a month? Well, with the right approach, nothing is impossible! Find out from the article how to lose 10, 20 and even 30 kg in just 30 days!

Losing weight in a month is the goal set by many young ladies who are thinking about the rapidly approaching vacation. How realistic these dreams are depends on the diet you choose and the diligence with which you approach this issue. It is believed that this period is optimal for losing excess weight and changing your diet. However, it also poses some dangers: if you do not plan your diet correctly, you can disrupt the functioning of the gastrointestinal tract, provoke vitamin deficiency and significantly weaken the immune system. So approach this issue with German pedantry. Ideally, if you contact a nutritionist and undergo an examination, this will help you find a weight loss program that is right for you.

Peculiarities

The main feature of monthly weight loss is its duration, which can be considered both its advantage and disadvantage. On the one hand, it is not always possible to restrain oneself within 30 days and strictly follow the rules of the chosen diet. On the other hand, if you manage to tune in to the right mood, then the result will be exactly what is expected. And by the end of this marathon you will feel great and have a slimmer silhouette.

pros

1. The body gets rid of excess weight with minimal stress. This time is enough to switch to a different diet and adapt to life without harmful foods.
2. The result is stable and sustainable - if you follow the recommendations for quitting the diet and do not pounce on forbidden foods in the first days, you will be able to maintain the plumb line for quite a long time.
3. New eating habits are developed, thanks to which you no longer want to return to the old lifestyle and the old menu.
4. There is no need to exhaust yourself with long workouts. As a rule, this period is enough to build weight with moderate physical activity.
5. A huge number of monthly diets have been developed, among which it is easy to choose the optimal one for yourself.

Minuses

1. Not everyone can withstand 30 days of eating on a limited menu.
2. It is difficult to keep yourself from slipping, since holidays often fall within a month.
3. The dynamics of weight loss can be slow and are often accompanied by pauses, which causes unpleasant emotions in those losing weight.
4. It is not always possible to correlate the chosen diet with the usual life schedule, as well as adherence to family traditions. One way or another, sacrifices have to be made.

Diets based on results

Which diet to choose depends, first of all, on what your goal is. Some people need to get rid of only 5 kg of weight, while others expect to be completely transformed during this period and lose up to 25-30 kg of ballast. This changes your diet, weight loss features, physical activity and many other diet parameters. If you are focused on specific numbers, then choose a weight loss program based on the result.

10 kg per month (light)

Perhaps this is the most gentle diet option for a month of all those proposed, since you can get rid of 10 kg in a month without much effort or hardship. It is enough just to slightly adjust the menu and increase physical activity to achieve this result. Optimally, exercise 2-3 times a week.

Diet rules

1. Don't have dinner late! The last meal should be no later than 19:00. Feelings of hunger in the evening can be overcome with a glass of kefir or herbal tea.
2. To sleep a lot. It is best to go to bed before 23:00. At this time, metabolic processes in the body are most active, the hormone responsible for the breakdown of fats is produced. Active weight loss is happening right at this time!
3. Drink plenty. If the drinking regime is disturbed, metabolism is disrupted, so all efforts to get rid of excess weight will be in vain.
4. Get rid of bad habits. Often they lead to excess weight and prevent weight loss. Smoking and alcohol have a detrimental effect on metabolic processes and slow down metabolism.
5. Combine products wisely. Keep your carbs and fats separate, otherwise you'll stay your size forever.

Nutrition

The basis of the diet is permitted foods, including any vegetables (except potatoes), fruits (except bananas and grapes), low-fat milk and dairy products, lean meat, and cereals. It is advisable to choose only whole grain varieties of bread. The list of prohibited items includes confectionery, oil and any fat, smoked products, alcohol, and sweets. It is advisable to limit pasta in your diet and try to avoid salt.

Menu options

There is no strict menu. A person makes up his own diet, focusing on the recommended options. It is advisable to stick to 5 meals a day, which will help you not to go hungry and easily endure pauses between meals.

Breakfast (to choose from):

• Fruit salad with yogurt.
• A portion of low-fat cottage cheese.
• 3-4 tbsp. l. whole grain cereals.
• 2 eggs with vegetable salad.

Second breakfasts:

• Crispbread with tea.
• Apple or ½ grapefruit.
• A slice of cheese with ginger tea.
• Freshly squeezed pomegranate juice and bread.

• Vegetable soup without potatoes.
• A piece of fish or lean meat, mixed vegetables.

Afternoons:

• Fruits.
• Kefir.

• Baked fish or meat. A fresh vegetable salad.
• Vegetable pilaf and cucumbers.
• Low-fat cottage cheese with fruit.

The diet is quite gentle and balanced. You can do without multivitamin complexes if you follow the variety of the menu.

15 kg per month

You can get rid of 15 kg without much harm. You will need a slightly stricter attitude to the menu and more intense physical exercise. The list of prohibited foods includes all the same foods rich in fast carbohydrates - they are easily absorbed in the body and immediately settle on the sides. At the same time, a person, having snacked on a bun or chips, within a couple of hours again languishes from hunger. Therefore, in a weight loss regime, you need to lean on foods rich in polysaccharides - long carbohydrates. They satiate for a long time and do not lead to obesity. Traditionally these are vegetables, fruits, lean meat, fish, and dairy products. They form the basis of a diet for weight loss. There are several diet options for a month for those who want to get rid of 15 kg.

Proper diet

Attracts with a balanced set of ingredients for quick weight loss and maintaining good health. The menu is cyclical and thought out for every day. Your task is to follow it, repeating circle after circle for 30 days.

• Days 1 and 2 - for breakfast, drink a glass of low-fat kefir and snack on diet bread. During the day we drink 2 liters of kefir. For dinner we eat a tomato and drink tomato juice.
• Days 3 and 4 - have breakfast with a sandwich made of whole grain bread with honey, drink unsweetened coffee. For lunch, boil a piece of chicken breast, eat 50 g of green peas with a piece of black bread. For an afternoon snack, you can drink a glass of kefir. We have dinner with a good piece of cheese (50-70 g) and two eggs. We wash it all down with a glass of tomato juice.
• Days 5 and 6 - in the morning we eat an apple and drink orange juice. For lunch, treat yourself to vegetable soup or stew with a piece of bran bread. You can snack on an apple and a banana. We recommend having dinner with a vegetable salad, a piece of bread and tea with honey.

There should be 5 such cycles in total. In order not to experience health problems, it is recommended to drink vitamin complexes at the same time.

Vegetable (autumn)

An ideal choice for those who love fruits and vegetables. In the fall, when their variety is especially rich, losing weight using this system is pleasant and easy. The entire diet consists of all kinds of fresh fruits, which must be consumed according to a special scheme. The diet consists of two cycles lasting two weeks.

Cycle menu

• Day 1: buy a medium watermelon and eat its pulp. During the day you can consume no more than 2 kg of this berry.
• 2nd: during the day we eat 2 kg of apples. We buy any varieties for variety: golden, Simirenko, etc. Some of the fruits can be baked in the oven with cinnamon.
• 3rd: enjoying the grapes. The weight is still the same 2 kg. We divide this goodness into several servings of 300-400 g and eat at intervals of 3 hours. Don't forget about the drinking regime.
• 4th: melon heaven. We choose a ripe fruit weighing 2.5 kg. Divide it into 5 parts and eat it in 5 meals.
• 5th: eat vegetables in any form. Boiled, steamed, stewed, baked in the oven. We ignore potatoes - they are prohibited. It is recommended to consume no more than 3 kg of prepared food per day.
• 6th and 7th: we eat regular food, limiting the calorie content of food to 1500 kcal.
• Days 8-14: We build a menu of low-calorie foods, based on vegetables and fruits. You can add lean fish, fermented milk, and lean meat to your diet. You are allowed to eat 1 piece of whole grain bread per day. The total calorie content of food per day is within the same limits - 1500 kcal.

At the end of this cycle, we repeat it. If you managed to refrain from overeating and strictly followed the diet recommendations, then by the end of the month you will definitely see a plumb line of 13-15 kg. But, do not forget about physical activity and drinking regime.

20 kg (strict)

This month-long diet is classified as low-calorie and will require a lot of endurance from the person losing weight. Since you will have to completely rebuild your diet, attacks of dizziness and weakness are not excluded. However, they are typical only for the first week of the event. Next, the body adapts to new conditions and responds more easily to a decrease in calorie content of food.

To avoid a sudden transition from regular food to a diet, it is recommended to adjust to the new regime in advance. For a week, try to reduce the amount of food you eat, give up sweets and anything high in calories. It is advisable to completely eliminate alcohol, which has the most adverse effect on your figure.

Rules

1. The diet is scheduled by week. On the 1st, 2nd and 3rd seven-day days the menus are identical.
2. The day before you start losing weight, you need to cleanse your intestines - do an enema or take a saline laxative.
3. You need to strictly follow the sequence of days and not change the prepared diet.
4. It is necessary to drink plenty of water, which will speed up weight loss and relieve constipation.
5. It is better to start a diet on weekends or on vacation, so that attacks of weakness do not distract you from work.

Menu by day

1. First day: from breakfast to lunch, drink 1 liter of low-fat milk in small portions. For dinner we eat 100 g of black bread and wash it down with tomato juice.
2. Second and fifth: We have breakfast with a piece of black bread with honey, drink coffee with milk (unsweetened). For lunch we eat 100 g of ham or a small piece of meat, a sandwich with 100 g of Dutch cheese, and drink low-fat broth. For dinner, boil 2 eggs.
3. Third and sixth: we have breakfast with two fruits to choose from: apples, oranges or peaches. We have lunch with a serving of vegetable soup with 1 tsp. vegetable oil.
4. Fourth and seventh: for breakfast we drink coffee with milk and eat a piece of Dutch cheese. We have lunch with ham or a portion of meat with a piece of black bread and 2 eggs. Instead of dinner, we drink a glass of kefir.

We repeat this diet 3 times. In the last week of losing weight, you need to follow a different menu: for each day, a specific product is set, which must be eaten in several doses.

• Monday - 1.5 kg of apples of different varieties.
• Tuesday - 1.5 kg of boiled or steamed chicken.
• Wednesday - 1.5 kg of tomatoes and cucumbers.
• Thursday - 1 kg of boiled meat.
• Friday - a bottle of mineral water and 0.5 kg of cheese.
• Saturday - a liter of kefir, 2 eggs, a portion of boiled fish.
• Sunday - 1 kg of cheese and a bottle of red wine.

The most intense weight loss occurs precisely in the fourth week, when the body is already quite resilient in its ability to endure a half-starved existence and is not subject to trials in the form of attacks of dizziness. During this one stage you can lose 7-8 kilograms.

25 kg (hard)

The goal of the diet is to lose 25 kilos? Let's say right away that the task is not an easy one. Whether you can achieve such a result depends not only on the chosen diet and physical activity, but also on individual characteristics. Only those people who weigh more than 100 kilograms can lose this amount of excess fat. And this is natural - it is easier to lose fat ballast if a person has colossal excesses of it. Such emergency getting rid of extra pounds becomes stressful for the body, so it is advisable to lose weight under the supervision of specialists.

However, this goal cannot be called impossible, and with a systematic approach to getting rid of 25 kg, it is quite possible to achieve this.

Rules

• The diet is built on the principle of separate nutrition, protein-carbohydrate alternation.
• You can’t give yourself any indulgences or indulgences.
• It is forbidden to skip meals and go hungry.
• Steam vegetables without using oil.
• Eating between main meals is not recommended.
• It is important to maintain a drinking regime - drink at least 2 liters of clean water per day.
• If you fail your diet, you will have to start all over again.

Nutrition table by day

During the first two weeks, breakfast is the same: we eat 1-2 boiled eggs, half a grapefruit or orange.

weeks	First	Second	Third	Fourth
Monday	- a piece of lean meat.	- 2 eggs, salad; - 2 eggs, citrus.	During the day we eat any fruit without restrictions, excluding bananas, grapes, and figs.	4 pieces of meat or 0.5 kg of boiled chicken; tuna without oil, 1 toast, citrus, 3-4 cucumbers and tomatoes.
Tuesday	- a piece of chicken without skin; — 2 eggs, vegetable salad, 1 toast, citrus.	- a piece of lean meat or cutlet, salad; - 2 eggs, citrus.	We enjoy boiled vegetables and salads, excluding potatoes and grains.	2 pieces of meat, cucumbers and tomatoes, toast, apple, citrus.
Wednesday	- low-fat cheese, tomatoes, toast; - stew, salad.	— fried meat with cucumbers; - 2 eggs, citrus.	Fruits and vegetables except prohibited ones.	Low-fat cottage cheese, boiled vegetables, 2 cucumbers and tomatoes, toast, citrus.
Thursday	- seasonal fruit in any quantity; - a piece of meat, salad.	- 2 eggs, low-fat cheese, vegetables.	Fish day: eat lean fish and shrimp, supplementing the diet with salad or cabbage.	0.5 kg chicken, 3 tomatoes and 1 cucumber, 1 toast, citrus. Any type of fruit to choose from.
Friday	— 2 boiled eggs, stewed vegetables; - fried fish, salad, citrus.	- a portion of boiled fish;	We eat lean meat or chicken, as well as boiled vegetables.	2 eggs, lettuce, 3 tomatoes, citrus.
Saturday	- seasonal fruit in any quantity; - a portion of meat with salad.	— fried meat, tomatoes, citrus; - fruit salad.		2 chicken breasts, 120 g of cottage cheese, a piece of bread, cucumber and tomato salad, citrus.
Sunday	- a piece of chicken, vegetables, citrus; - vegetable stew.	- piece of chicken with tomatoes, citrus; - chicken with tomatoes, citrus.	1 any type of fruit without restrictions.	Cottage cheese, tuna without oil, boiled vegetables, cucumber and tomato salad, a slice of bread, citrus.

The main achievement of the diet is reducing the size of the stomach. If you manage to overcome yourself and eat small portions even after this program, you will be able to maintain the results for a long time and even achieve even more impressive numbers.

30 kg (most effective)

Losing a kilogram a day is the dream of obese women. However, achieving such a result will be very difficult. If it is possible to extend the program for 2 months, making the diet more gentle, then it is better to take advantage of it. Rapid weight loss has a detrimental effect on health, reduces immunity and leads to nervous breakdowns. But if it is vital for you to lose exactly that many kilograms in 4 weeks, then get ready for a strict and meager diet.

Rules

1. The total calorie content of food should not exceed 1200 kcal per day.
2. It is necessary to exclude fast carbohydrates and fats from the diet.
3. It is necessary to increase physical activity, which will speed up your metabolism.
4. Meals should be small and frequent.
5. Fasting days are necessary to help avoid dead zones in losing weight.
6. It is important to overcome the feeling of drowsiness and weakness by literally forcing yourself to do sports and fitness.

Menu

This diet was developed by Professor Osama Hamdi. The diet is quite balanced, but it must be followed strictly - it is forbidden to change days, meals and increase/decrease the diet at your own discretion. The menu is offered for a week, it must be repeated 4 times in a row during the month. We start losing weight on Sunday.

Sunday

• 100 g low-fat cottage cheese and green tea.
• A little stewed beef liver, 2 eggs, a piece of cheese, tomato, tea.
• A portion of steamed fish, a piece of cheese, a tomato.

Monday

• 100 g of meat, stewed vegetables, tea.
• Beef portion, 2 eggs.
• 100 g low-fat cottage cheese, a piece of fish, milk.

• Turkey pulp, tomato.
• Egg, 200 g salad.
• Lean meat, vegetables, apple juice.

• A piece of ham, stewed cabbage.
• 2 eggs, 200 g salad.
• A piece of chicken, carrot salad, 7-8 nuts.

• 150 g low-fat yogurt, 200 g meat, some vegetables, mineral water.
• A serving of fish and 100 g of cheese.
• Raw or cooked vegetables in any quantity.

• 2 eggs, 100 g of liver, some vegetables and mineral water.
• 100 g of fish and cheese, tea.
• Several unsweetened fruits.

• A portion of meat, stewed vegetables.
• Fruits.
• 100 g each of chicken and stewed vegetables.

The diet is low-calorie and strict. People with weakened immune systems and chronic diseases should not adhere to it. It is recommended that you first consult a doctor and undergo an examination so that you do not harm your health as a result of losing weight.

Exit from a low-calorie diet

If you have been losing weight on a “starvation” diet, then getting out of it gradually is an important condition. Don't grab food immediately after finishing your marathon. The calorie content of food should increase daily by no more than 200 kcal. Mainly due to vegetables, dairy products and meat. Don't forget to weigh yourself regularly. If the weight begins to creep up, then you need to reduce the amount of food you eat again until you find a balance to maintain weight.

Popular diets

When choosing a weight loss program for themselves, many women rely on well-known and popular diets. This is understandable: these techniques have already helped several thousand women lose fat and get their figure in shape. Many diets are adapted to a monthly weight loss period. We invite you to get acquainted with the most effective and in demand.

Kremlevskaya

For this diet, a month is the optimal period. During this time, it is possible to lose 7-10 kg, which is quite comfortable and safe for the body. The nutrition program is based on restricting carbohydrates in food. The logic is simple: without receiving energy from food, the body will be forced to draw it from fat reserves.

Rules

1. Build your diet on protein and fatty foods.
2. You can eat at any time of the day.
3. The amount of carbohydrates consumed (1 g = c.u.) is strictly limited - a special table is provided that will allow you to count all the c.u. consumed.
4. It is advisable not to eat ready-made food, since the amount of carbohydrates hidden in it cannot always be accurately determined.
5. Following a diet involves moderate physical activity.
6. People with kidney, liver, gastrointestinal problems and heart pathologies should not adhere to such a diet.
7. Once a week it is necessary to carry out fasting days.

Prohibited Products

• Sugar, confectionery, cereals;
• bananas, sweet fruits, dried fruits;
• pasta, potatoes;
• sweet drinks, soda, beer;
• dairy products and cocktails containing sugar and fruit fillings;
• ketchups, mayonnaise and other sauces that contain sugar or starch.

Menu for the week

Choose any of the proposed options in a comfortable order. Try to diversify your diet menu for a month to ensure that your body receives the necessary elements and vitamins.

Breakfast (to choose from):

1. 100 g cheese, omelette with bacon, crab stick, coffee.
2. Cottage cheese, 2 eggs.
3. 100 g cheese, 2 eggs.
4. 4 sausages or a piece of sausage, coleslaw.
5. Cottage cheese with greens.
6. 100 g feta cheese, omelet with ham and tomatoes, coffee.
7. A piece of sausage or sausage, vegetable caviar, coffee.

1. Sea salad, a portion of baked fish, mushrooms.
2. Sliced ​​vegetables, a piece of meat, coffee.
3. Vegetable salad, 100 g meat.
4. Mushroom salad with vegetables, a portion of kebab or cutlet.
5. Vegetable mix of tomatoes, cucumbers, olives, pork loin with egg.
6. Squid in mayonnaise sauce, steak, glass of dry wine.
7. Watercress and grilled meat.

Afternoons:

1. Fruit.
2. 5-6 nuts.
3. 10 olives.

1. Tomato, chicken, unsweetened yogurt.
2. Cabbage, stewed with mushrooms or boiled. Baked chicken meat with cheese.
3. Stewed fish, tomato, yogurt.
4. Green salad, piece of fish.
5. A glass of dry wine, cheese, fish with salad, unsweetened yogurt.
6. A piece of fish, unsweetened yogurt.
7. Boiled or steamed meat, tomato, yogurt.

You can also create your own dishes. The main thing is that the quantity e. did not exceed 40-50 per day when losing weight and 60 when maintaining weight. If you need to quickly lose many kilograms, then carbohydrates should be in the range of 20-30 units.

Fairy tale

A fairly strict diet for 30 days, allowing you to lose 10-15 kg in a month. At the same time, she is not hungry - she will not have to faint from attacks of dizziness. The difficulty is that the diet is quite varied and is not very popular with those who like to pamper themselves with culinary delights. The menu is strictly regulated and it is not recommended to deviate from it.

Menu

Breakfasts throughout the month are monotonous: you need to eat 2 chicken eggs, a slice of orange or grapefruit. The remaining meals should follow the list below in that order.

1. Any fruit (except bananas) without restrictions.
2. 200 g steamed or boiled chicken breast.
3. A piece of hard cheese and a tomato.
4. Any fruit (except bananas, mangoes and grapes) without restrictions.
5. 2 eggs and vegetables.
6. Tomato, piece of cheese.
7. 200 g chicken breast, tomato, ½ grapefruit.

1. 200 g of lean meat, a portion of low-fat cottage cheese.
2. Sliced ​​vegetables, 2 eggs, two slices of grapefruit.
3. 200 g lean meat.
4. 200 g lean meat, cottage cheese, lettuce.
5. A portion of boiled fish, an orange, lettuce.
6. 200 g lean meat.
7. Steamed or boiled vegetables without restrictions.

We repeat this diet for a month and rejoice at how easily and quickly the extra pounds come off!

Low carb

Most nutritionists unanimously claim that the main source of obesity is high-carbohydrate foods. People happily consume all kinds of baked goods, sweets, and confectionery, which has the most detrimental effect on their figure. A low-carb diet involves a complete overhaul of your diet and avoiding foods high in fast carbohydrates. Traditionally, flour products, pasta, potatoes, and sweet fruits are prohibited. You will have to limit the amount of fatty dairy products in your diet.

Food with “long” carbohydrates is allowed, but it must be consumed in limited quantities, based on the table of saccharide content in food - there should be no more than 100-150 g daily. Carbohydrates cannot be completely eliminated, since they are vital for the body. Saccharides are especially needed for mental activity. Therefore, the diet must include foods with polysaccharides. Since the diet contains a lot of protein foods, it is necessary to supplement proper nutrition with physical exercise.

Menu for the week

The proposed diet must be repeated for a month. If desired, this principle of nutrition can be extended for another 2-3 weeks to improve or consolidate the result.

The first day

• A portion of cottage cheese with fruit, tea or coffee.
• A piece of beef, sliced ​​vegetables, a slice of bread.
• Unsweetened fruit.
• Vegetarian pilaf.

• Omelet with lean ham, a piece of chicken fillet. Tea or coffee.
• Piece of beef, vegetable mix.
• A glass of milk or kefir.
• Mushroom soup.

• A piece of cheese, fruit.
• Chicken with stewed cabbage.
• Apple or 200 g of natural yogurt.
• Chicken broth soup.

Fourth

• Oatmeal with pieces of fruit.
• Chicken stewed with vegetables.
• Fruit.
• Buckwheat grain.

• 2 eggs, a piece of low-fat cheese.
• A portion of lean meat, vegetable slices.
• 200 ml 1% kefir.
• Vegetable stew.

• Natural yogurt without additives, 2 eggs “in a bag”.
• Vegetable soup, vegetable salad.
• Fruit.
• Rice and a portion of steamed fish.

• Buckwheat porridge with milk.
• Vegetable casserole with fish.
• 200 ml kefir.
• Vegetable stew.

Don't forget about the drinking regime - we end each meal with a glass of tea or water, and also drink a glass of liquid in between meals.

Darling

The diet earned this name due to its effectiveness - in 30 days you can easily lose up to 20-25 kilograms, without particularly exhausting yourself with physical exercise. Some note that in the first week 8-10 kg are lost. Then the pace slows down to 5-6 kg per week. However, it is worth preparing yourself for a half-starved existence, since the program is classified as tough and involves several completely hungry days.

Rules

1. Only absolutely healthy people can adhere to this diet. It is prohibited for patients with chronic diseases and weakened immune systems.
2. During the entire period of weight loss, alcohol is contraindicated - even in small quantities.
3. It is necessary to strictly follow the developed plan and not change the days of the diet.
4. Nutrition is based on the principle of alternating low-calorie and nutritious days, due to which the intestines are activated and cleansed.
5. A drinking day is arranged 3 times a week - instead of solid food, you need to drink water, teas, broths, etc.
6. Take a multivitamin.

Menu

Since the diet immediately begins with a fasting day, try to prepare in advance for this marathon and a few days before, reduce the calorie content of your food, giving up sweets, fatty foods and all kinds of baked goods. In this case, the transition to a new regime will not be so difficult.

Monday, Wednesday, Saturday:

We drink tea, 1% kefir, chicken broth, natural yogurt, milk, jelly or compote, milkshake, unsweetened juices almost without restrictions. It is advisable to drink at least five different drinks during the day to provide the body with the necessary microelements.

• 2-3 small tomatoes;
• cabbage salad with carrots;
• 2 cucumbers;
• cucumber salad with herbs and pepper.

• citrus;
• fruit salad;
• pear and apple;
• 0.5 liters of milk.

• 2-3 eggs, boiled fish;
• chicken breast with peas;

Sunday:

• rice soup with chicken broth;
• fruits;
• vegetable slices with olive oil.

It is not advisable to adhere to this diet for longer than one month. Having completed your weight loss marathon, do not pounce on forbidden foods. Gradually add new foods to your diet, postponing the appearance of unhealthy and high-calorie foods on the menu for as long as possible.

Maggi (Chemical)

The diet is aimed at optimizing those processes that occur in the body of every person. By eating according to this system, a person rebuilds the “chemistry of the body,” forcing the organs to work in a new mode. This program is based on natural products. And, despite the name of the diet, any “chemicals” in products are prohibited. That is, you need to give up ready-made food and eat only wholesome and healthy food. Whoever is credited with the authorship of this technique. There is even a version that Margaret Thatcher herself had a hand in its creation, who allegedly kept herself in shape with the help of this diet.

Features and Rules

1. The diet is based on proteins, which create a feeling of fullness for a long time and allow you to lose weight without starving.
2. The intake of carbohydrates is limited, which forces the body to use up fat reserves.
3. The products are combined in a special way, which triggers metabolism and allows you to get rid of toxins.
4. The diet is quite balanced, so there is no need to take vitamin supplements.
5. It is necessary to drink plenty of water, unsweetened tea and occasionally natural coffee.

Menu

It is important to strictly follow the prescribed diet and not deviate one step from it. The diet includes every meal for all 4 weeks of weight loss.

Week 1

We have the same breakfast all 7 days: half of any citrus fruit and 1-2 eggs.

Lunches and dinners by day:

1. Fruits until full, boiled lean meat.
2. Steamed chicken fillet, two eggs with vegetable salad and a piece of bread with citrus.
3. Sandwich with white cheese and tomatoes, boiled lean meat.
4. We have lunch with any fruit until we are full, and dinner with boiled lean meat.
5. For lunch, eggs with vegetables, for dinner - low-fat fish, salad and citrus.
6. Any fruit until full, boiled lean meat.
7. Chicken fillet with tomatoes and boiled vegetables, citrus.

Week 2

Breakfast remains the same as in the first week.

• Monday, Tuesday and Wednesday - we have boiled meat with salad for lunch, 2 eggs with vegetables and citrus for dinner.
• On Thursday for lunch 2 eggs, cheese, vegetables, and for dinner - 2 eggs.
• On Friday afternoon we eat lean fish fillet, in the evening - 2 eggs.
• On Saturday and Sunday, have lunch with boiled meat, fresh tomatoes and citrus, and dinner with fruit salad.

Week 3

Every day there are foods that you need to eat for all meals until you are full.

• Monday - fruits.
• Tuesday - vegetables in any form.
• Wednesday - fruits and vegetables.
• Thursday - cabbage, lettuce and grilled fish.
• Friday - meat or chicken with boiled vegetables.
• Saturday and Sunday - one type of fruit to choose from.

Week 4

Allowed foods per day are divided into 3 meals and consumed in any order.

1. ¼ chicken, 4 cucumbers and 3 tomatoes, canned tuna, toast, citrus.
2. 200 g of boiled (steamed) meat, toast, fruit.
3. 50 g low-fat cottage cheese or white cheese, boiled vegetables, 2 cucumbers and tomatoes, a piece of bread, citrus.
4. Half a chicken, 2 cucumbers and tomatoes, toast.
5. Eggs with lettuce, 3 tomatoes, citrus.
6. 2 pcs. chicken fillet, 125 low-fat cottage cheese, tomatoes with cucumbers and a piece of bread, citrus, yogurt.
7. 50 g cottage cheese, 2 pcs. cucumbers and tomatoes, canned tuna, leafy greens, toast, citrus.

This diet involves rapid weight loss, so it is not recommended for people with diseases of the gastrointestinal tract, liver, or blood vessels. Depending on your initial weight, you can lose from 8 to 20 kilograms per month on a chemical diet.

Magic (magical)

The diet owes this name not to its supernatural origin, but to the magical effect that is noticeable on the figure of someone losing weight. By following this program for a month, you can lose 7-15 kg without any problems. The essence of the technique comes down to severely limiting the caloric content of food, which allows you to quickly lose fat ballast. There are 2 options for such dietary nutrition, which differ in the number of meals and the food that needs to be eaten during the day.

Option 1

The diet is based on chicken eggs, of which there are much more here than in the Maggi diet. Therefore, only those who do not have digestive problems should adhere to this technique. The menu is compiled for a week, it must be repeated 4 times. The daily calorie content of food is about 500-600 kcal, so losing weight will certainly be accompanied by weakness and other unpleasant symptoms.

Menu for the week

Day 1 - kefir without sugar, 2 eggs and a piece of cheese, 150-200 g of vegetable salad.

2nd - coffee, egg and apple, egg.

3rd - unsweetened tea, 100 g of cottage cheese, 150-200 g of salad.

4th - coffee, egg and prunes, egg.

5th - tea, 150 g of cabbage or carrot salad, egg.

6th - coffee, 2 apples or oranges, kefir.

7th - coffee, apple or orange with a piece of cheese, 2 eggs.

The diet is quite effective, but not everyone can maintain it. Therefore, if you are not confident in your abilities, it is better to choose the second, softer version of the “Magic” diet.

Option 2

This diet for a month provides five meals a day with a second breakfast and an afternoon snack. Each week has its own menu, which must be followed strictly.

Week 1

1. For breakfast - a piece of bread with tea, for second breakfast - a glass of kefir, a piece of dried white bread, a radish.
2. We have lunch with sliced ​​cucumber and plant. butter, baked potatoes and boiled fish. For an afternoon snack, we eat 1 piece of fruit or drink a glass of fresh juice.
3. We have dinner with a glass of milk with 2 slices of toasted bread.

Week 2

1. In the morning we eat black bread with honey and drink tea with milk, a little later - 2 tomatoes and a slice of black bread.
2. In the afternoon we prepare boiled fish, borscht with egg, 2 pcs. baked potatoes and cucumber. For an afternoon snack we drink kefir with crackers.
3. In the evening we drink tea, eat cheese and radishes.

Week 3

1. We drink milk with honey and snack on crackers. After 2 hours, we drink tea with a sandwich with ham and tomatoes.
2. A serving of broth and rice, stewed mushrooms and a baked apple. After 3 hours - fruit.
3. In the evening we prepare boiled meat, apples and tea.

Week 4

1. Bread and butter and milk. A little later - 2 eggs and an apple.
2. Meat broth, beans, apple. For an afternoon snack - coffee with crackers.
3. In the evening - radishes and a sandwich with chicken liver pate.

This type of nutrition is much more affordable and allows you to lose up to 10 kg of excess weight.

5 tablespoons

Almost all nutritionists say in unison: it’s not what you eat, but how much that matters. Therefore, the first step to losing weight is to reduce your usual portion by 20,30 or even 50%. The main problem of overweight people is an overly stretched stomach, which requires more and more food. The “5 tablespoons” diet will help get rid of this scourge, normalize metabolic processes and reduce the number of calories consumed per day. Switching to such a diet is not easy, so it is recommended to prepare the body in advance: a week or two before the start of the marathon, gradually reduce your portion to 7-8 tablespoons. Only then will it be possible to switch to a different diet and reduce the amount of food to 5 spoons. Thus, in 30 days you can lose up to 10-15 kg, depending on your initial weight.

Rules

1. The composition of the food does not need to be changed - the main thing is to reduce its quantity.
2. Since weight loss is often accompanied by constipation, it is recommended to eat 2 tbsp daily. l. fiber - it will improve peristalsis.
3. If the product cannot be measured with spoons, then its quantity should not exceed 150 g.
4. The ban includes sweets and carbonated drinks - carriers of naked calories without the necessary elements.
5. You need to eat 5 times a day. The minimum interval between meals is 3 hours.
6. It is important to drink water properly between meals.
7. Don't overeat on high-calorie foods.

Menu

You can choose what exactly you will eat for each meal yourself. But try to keep your diet varied and balanced. Following the rules of the diet, we eat no more than 5 tablespoons of each product, unless otherwise indicated.

Breakfast options:

1. Porridge on water - buckwheat, rice, wheat.
2. Muesli.
3. A glass of kefir with buckwheat.
4. Oatmeal with dried fruits.
5. Omelet with greens.

Second breakfasts:

1. Vegetables or fruits.
2. Cottage cheese with raisins.
3. Biscuits.
4. Banana or orange.

1. Assorted vegetables - stewed, baked, boiled.
2. Chicken breast with herbs.
3. 100 g fish and 50 g vegetables.
4. Piece of meat.
5. Pasta with shrimp.

1. Assorted vegetables flavored with lemon juice or yogurt.
2. Stewed or grilled vegetables.
3. Hard cheese with grated carrots.
4. Veal with sliced ​​vegetables.
5. Boiled squid.

If you are very hungry, then before going to bed you can drink a glass of low-fat kefir or fresh fruit. If desired, the duration of the diet can be increased. Many people stick to it for 2-3 months, continuing to lose weight. But over time, the intensity of weight loss decreases.

Protein (no carbohydrates)

With this diet, the consumption of carbohydrates, especially fast ones, is sharply limited. The basis of the diet is protein, found in large quantities in meat, protein, and fish. The point is that carbohydrates are a source of energy in the body. If there are not enough of them, then active processing of fats begins, which are broken down and thereby become a source of this energy. Weight loss occurs gradually, without stress and unnecessary overload of the body. On average, you can lose from 8 to 15 kg per month on a protein diet. This diet has many contraindications. People with cholecystitis, stomach ulcers, hypertension, gout and some other diseases should not adhere to it.

Permitted and prohibited products

Green light for foods that have a high protein content: beef, veal, rabbit, chicken eggs, low-fat dairy products, lean fish, chicken. In addition to meat, it is also necessary to include in the diet some cereals (rice, buckwheat and oatmeal), fruits (apples and citruses), vegetables (zucchini, cabbage and tomatoes). All this must be prepared without oil: steamed, boiled, baked in the oven or grilled.

Among the forbidden items are all kinds of sweets and foods high in carbohydrates and pure fats. You should especially avoid canned foods as they contain a lot of fat and salt. Also prohibited are sausage, smoked meats, baked goods, pasta, and oils. Bread and sugar are allowed in limited quantities.

Menu for the month

For breakfast we drink a cup of tea - unsweetened. You can eat a few small crackers as a snack.

• 3 eggs, a little stewed cabbage.
• A portion of fish with cabbage salad.
• Stewed or baked zucchini.
• Egg, vegetable stew, 30 g tofu.
• Chicken breast and grated carrots.
• Boiled meat with sliced ​​vegetables.
• Boiled fish and tomato juice.
• Cheese with boiled carrots.
• Chicken and egg salad with herbs.

Afternoons:

• Apples.
• Two oranges.
• A little oatmeal or rice porridge.
• Kefir with a piece of bread.
• Vegetables.

• Boiled beef.
• Fried fish.
• 3 boiled eggs and carrot salad.
• Vegetables.
• Fruits.
• Buckwheat porridge with beef.
• Plums and pears.

Once a week before bed, you are allowed to drink a glass of low-fat kefir. Try to keep your diet varied and not repetitive throughout the week. This is the only way your body will receive all the necessary elements for safe weight loss.

Exit from the protein diet

In essence, the withdrawal period is a continuation of the diet. Slowly you increase the amount of carbohydrates consumed per day from 20-30 to 60. Then this figure grows to 120. However, do not forget that saccharides must enter the body through food with long-term carbohydrates. Baking and confectionery products remain banned for a long time. Nutritionists even advise abandoning them forever. During the withdrawal period, you need to arrange weekly fasting days, when the amount of carbohydrates in food is minimal. A full return to normal nutrition occurs only after 2-3 months.

Protein-carbohydrate alternation (PCA)

Nutrition according to BEACH equalizes the interests of supporters of protein diets and fans of carbohydrate diets. This technique combines two types of nutrition and mixes them in a special way. During the month, all days are divided into protein, carbohydrate or mixed. Thanks to this separation, metabolism is stimulated and fat reserves are burned evenly. Losing weight using this system does not cause dizziness or weakness and is perfect for people with an active lifestyle - attacks of starvation are excluded.

Rules

The first and second days of the diet are protein, the third is carbohydrate, the fourth is mixed. There will be 7-8 such cycles in total over the course of a month, depending on the duration of weight loss. It is advisable to observe the calorie content of food daily and not go beyond 1200 kcal per day for a woman and 1400 for a man. Small meals 5-6 times a day. It is important to drink a lot - at least 1.5-2 liters per day. To ensure that the gastrointestinal tract functions smoothly, regular consumption of fiber is recommended. On mixed-meal days, it is important to consume carbohydrate foods before 12:00 noon. Fitness will help speed up and strengthen weight loss.

Cycle menu (4 days)

You can make changes to the proposed menu that will not contradict the basic principle of the diet and will maintain the balance of proteins and carbohydrates in the diet.

First protein day:

• omelette;
• cottage cheese with honey;
• chicken and mixed vegetables;
• cottage cheese with raisins;
• chicken with vegetables;
• portion of fish or seafood.

Second protein day:

• cottage cheese casserole;
• omelette;
• cucumbers and tuna;
• omelette;
• chicken with assorted vegetables.

Carbohydrate day:

• oatmeal with raisins or dried apricots;
• chicken, rice, salad;
• pasta with low-fat sauce;
• chicken with lettuce and croutons;
• pike perch steak.

Mixed day:

• cheesecakes with raisins;
• millet porridge with meat;
• apples baked with honey and cinnamon;
• turkey meat, vegetable mix.

Try to keep your diet varied and not the same from day to day. Add new products, come up with your own recipes, or be inspired by ready-made ones.

ABC

Many people compare the ABC diet to a sports diet because it is balanced and not hungry. It involves a fairly varied diet, allowing you to limit yourself to almost nothing. Another name for this program is “traffic light”.

Nutritional Features

All products are divided into three groups:

1. A - red, they will have to be completely excluded from the diet.
2. B - yellow, these can be eaten almost without restrictions, but no later than 18 hours.
3. C - green, they can be consumed in any quantity and whenever you want.

Group A products:

• any fast food, mayonnaise and fatty sauces;
• fatty meat, lard;
• ice cream, sweet pastries, sweets;
• carbonated drinks, beer, champagne;
• semolina, milk.

Group B products:

• porridge and pasta;
• savory puff pastry;
• lean meat;
• caramel, candies, chocolate;
• fruits and dried fruits;
• low-fat dairy products.

Group C products:

• seafood and boiled lean fish;
• vegetables;
• citrus fruits and apples;
• leafy greens;
• eggs (no more than 2 pieces per day).

Rules

To achieve good results in losing weight, you need to follow the simple principles of the ABC diet:

1. Eat in small portions 5-6 times a day.
2. We steam the food, do not fry it.
3. After eating, choose moderate activity: walk, do household chores.
4. Take a contrast shower regularly, this will help activate blood circulation and normalize the activity of the endocrine system.
5. The basis of nutrition is plant foods.

When composing meals, it is necessary to take into account the calorie content of food and not exceed the recommended values. So in the first week it is advisable to consume no more than 700-850 kcal daily, in the second - 600-750 kcal, in the third - 500-650 kcal, in the fourth - 400-550. Moreover, the most “hungry” day occurs in the middle of the week - Thursday. The first and last days, on the contrary, are the most “fed”. The last day of a month of abstinence from food according to the “traffic light” should be hungry. There are also more extreme versions of weight loss according to the system, which involve eating 500, 400 and even 100 kcal. Maintaining such a diet is not easy and you should not experiment on yourself if you are not confident in your abilities.

Menu for the day:

• 100 g oatmeal and 100 g kefir.
• Apple.
• Low-fat cottage cheese 180 g.
• Orange.
• Vegetables and a piece of meat.

Winter

Losing weight in winter is not easy - the body itself tries its best to conserve energy, storing it in the form of fat reserves. Therefore, even just maintaining your weight during this period is a real feat. For the most desperate, a special winter diet has been developed that will help you get rid of excess weight and get yourself in order while the rest are getting better. The peculiarity of this diet for a month is that you need to eat foods available in every home. This is what is available in regular stores and does not require any special financial costs. Weight loss occurs gradually, due to which the body does not experience stress and does not “revenge” you with attacks of hunger, weakness and dizziness.

Rules

1. We often eat in small portions.
2. We drink at least 1.5 liters per day.
3. We limit, but do not exclude carbohydrates - we give preference to polysaccharides.
4. We eat a varied diet, preparing different dishes every day.
5. We do not neglect fats, especially those of vegetable origin.

Menu

What exactly to eat, you decide for yourself, inspired by the list of different food options. In addition to the three main meals, snacks are allowed - second breakfasts and afternoon snacks.

Breakfast:

• Omelet with broccoli, milk and a piece of bread.
• Egg, oatmeal with dried fruits.
• Sandwich with greens and cheese, fruit, glass of kefir.
• A portion of cottage cheese with pear or apple, juice.
• Macaroni and cheese casserole.

• Mushroom soup with meat broth, beet salad, pumpkin juice.
• Beans with meat, cabbage slices.
• Fish or seafood soup, baked potatoes, juice.
• A portion of fish, a piece of cheese and fruit.
• Vegetable stew, milk, poultry.

• A portion of chicken, coleslaw, toast.
• Mushroom or sea pilaf, vegetable pancakes, juice.
• Vegetable stew, yogurt.
• Meat salad, vegetable casserole.
• Egg, 200 g seafood, kefir.

Snacks:

• Any unsweetened fruit.
• Sea kale or carrot salad.
• 100-150 ml kefir.
• Fruit and berry slices.
• A handful of pumpkin seeds or 3-4 nuts.
• Lettuce leaves.
• Apples or pears baked in the oven.

Since losing weight on the winter menu can take a long time, it is very important to monitor your physical activity. Exercise regularly (at least 3 hours a week). The diet is quite balanced and varied, so you can stick to it for 2-3 months without any problems.

Japanese

Salt, sugar and alcohol in all their forms are prohibited. This is the main rule of the Japanese diet. You will also have to give up confectionery and flour products. In addition, it is recommended to drink water - boiled or mineral - between meals. It is undesirable to use seasonings and spices, as they irritate the taste buds and increase appetite. The blander the food, the less you will eat. By following these rules, you will lose up to 14 kg in a month. An important rule of this diet option for a month is to strictly follow the developed diet, do not confuse the days and their sequence.

Menu for every day

The menu is compiled for 2 weeks. It must be repeated 2 times, exactly following the order of meals.

The first day

• Coffee.
• 2 eggs, coleslaw, tomato or tomato juice.
• A piece of fish, sliced ​​cabbage.

• Coffee and crackers.
• Fish, cabbage salad.
• A piece of beef, kefir.

• Coffee.
• Egg, boiled carrots.
• Apples.

Fourth

• Coffee.
• Parsnip root stewed with butter, apples.
• Fruits.

Fifth and tenth

• Carrot salad.
• 0.5 kg fish, tomato juice.
• Fruits.

Sixth and ninth

• Coffee.
• 0.5 kg chicken, carrot or cabbage salad.
• 2 eggs, carrot salad.

Seventh and eighth

• Fruit and 200 g of beef.
• For dinner, any of the previous options.

Eleventh

• Coffee.
• Egg, carrots with butter, 15 g cheese.
• Fruits.

Twelfth

• Coffee with crackers.
• Zucchini fried in butter, apples, crackers.
• 200 g beef, kefir.

Thirteenth

• Coffee.
• Cabbage salad, eggs, tomato juice.
• A portion of boiled fish.

Fourteenth

• Coffee.
• A portion of fish, cabbage.
• 200 g kefir, beef.

This method of losing weight is quite extreme, since it involves rapid loss of excess weight. However, the diet is varied, so there will be no shortage of necessary elements.

Godmother's diet

There is also a strange diet floating around the Internet, the authorship of which can no longer be established. How and why it received such a name is also unclear. The diet is classified as unbalanced and can cause great harm if you follow it thoughtlessly. However, an army of fans, in unison with the unknown authors of this program, claims that in a month of losing weight they can lose from 8 to 15 kg. The essence of the technique comes down to alternating days of hungry and well-fed days. Moreover, almost no limits are imposed on well-fed days - you can eat what you want and in any quantities. On fasting days, you are not allowed to eat at all. This approach to losing weight can hardly be called safe. But if you decide to choose this particular diet for 30 days, then be sure to take a vitamin complex.

Menu by day

1, 5 and 19 - we eat whatever we want without restrictions on serving size.

2 - two apples.

3, 12, 18 - liter of milk or kefir.

4, 8, 11, 20, 28-30 - complete hunger. We don’t eat anything, we just drink water and unsweetened tea.

6 - two grapefruits.

7, 17 - half a kilo of cottage cheese.

9, 15, 27 - 0.5 kg of boiled chicken.

10 - 5 tomatoes.

13 - eat buckwheat, steamed overnight.

14 - 2 eggs.

16 - unsweetened coffee.

21-23 - kefir in unlimited quantities.

24-26 - eat chocolate during the day.

Mono-diets

Such diets are based on eating one food in combination with several others. The main advantage of such weight loss is efficiency. Since low-calorie foods are usually taken as the basis, the weight comes off quickly. In a month, you can lose from 8 to 15 kg in this way. According to nutritionists, you can choose any product as the basis for a mono-diet and eat it for the required period. However, such experiments should not last longer than 3-5 days, otherwise you can greatly harm your body. It is better to base your monthly diet on one of the popular programs given below.

Buckwheat

It implies rapid weight loss, which will allow you to get rid of 15-20 kg. Let’s say right away: this 30-day diet is not easy and not everyone will be able to do it. But despite this, it is very popular among those losing weight because it impresses with the results. The benefits of this technique are hidden in the buckwheat itself, which is rich in vitamins, nutrients and minerals. Buckwheat is often used as a meat substitute because it contains calcium and magnesium, which makes the body stronger and less susceptible to stress.

Nutrition

What you need to eat on this diet is clear from its name. In the original version, it is assumed that you brew buckwheat the day before - pour boiling water over it and leave it overnight. By morning you have food ready for the day. You can consume it throughout the day in any quantity. But it is forbidden to use salt, sugar, butter and other tricky additives that improve the taste of cereals. With this diet, it is very important to drink plenty of fluids. Give preference to water, but you can also treat yourself to a cup of unsweetened coffee and herbal infusion. Be sure to take a vitamin complex throughout this marathon so as not to overwhelm your body with a lack of essential elements.

Diet options

Since it’s really not easy to survive a month on buckwheat alone, more gentle options have been developed, but no less effective.

Buckwheat with kefir

You pour the cereal overnight not with water, but with kefir. The result is a tastier and more enjoyable porridge that you will eat throughout the day. Also, some meals can be supplemented with a glass of low-fat fermented milk product.

Buckwheat with dried fruits

Buckwheat contains almost no sugar at all. Therefore, losing weight is invariably accompanied by attacks of weakness and dizziness. Dried fruits, which are added to the finished product, will help to avoid this. They diversify your diet, making it more healthy and satisfying. You should not get carried away with dried fruits due to their high calorie content. You can also add a spoonful of honey to your tea.

Cabbage

Cabbage can rightfully be called the queen of all vegetables. It is rich in vitamins, easily digestible and low in calories. It is no coincidence that it occupies a worthy place in most balanced diets. There are a huge number of types of cabbage, thanks to which, eating only it, you can come up with completely different menus for every day. By eating it regularly, you will improve digestion and cleanse your gastrointestinal tract of toxins. Regular white cabbage, which is famous for its antioxidant properties, is especially good for these purposes.

Rules

1. You can't lose weight on cabbage alone. Protein products must be present in the diet.
2. You can prepare it in any way, including eating it raw. However, you should not use salt, oil and various seasonings generously.
3. Avoid the diet if you have problems with the gastrointestinal tract, kidney disease or diabetes.
4. Use a quality product - fresh and grown in suitable conditions.
5. If it is difficult to withstand a whole month of such weight loss, you can reduce it to two weeks, take a break for 10-14 days and then lose weight for another 2 weeks. During this break, eat low-carb, low-calorie foods.
6. Take the vitamin complex throughout your weight loss period.

Menu for the day

• 100 g low-fat cottage cheese (oatmeal), cabbage salad with vegetables.
• Cabbage salad with chicken breast, 1 fruit of your choice.
• Cabbage soup or stew made from different varieties of cabbage.
• Lean fish or meat with stewed cabbage.

Recipes

If you approach the preparation of dishes with imagination, the diet will not only be varied, but also tasty. Here are just a few ideas for creating weight-loss friendly foods.

1. Cabbage salad with mushrooms - chop cabbage leaves, 2 eggs and boiled champignons or other mushrooms.
2. Casserole - boil the vegetable in salted water, cut into small pieces and place in a dish. Sprinkle cheese on top and bake at 180 degrees for 20 minutes.
3. Cabbage soup with celery: boil a head of cabbage, 6 pcs. carrots, 6 onions, celery, 0.5 kg green beans, 5 pcs. tomato. You can use meat or chicken broth. You can also grind all the ingredients in a blender to create a vegetable puree soup.

Egg

The egg is a unique product. It contains a huge amount of useful substances. calcium, zinc, phosphorus, vitamins A, K, E - this is not a complete list of vitamins. Thanks to its high niacin content, the brain will receive the necessary nutrition. In a word, losing weight on an egg diet is tasty, healthy and safe. If your initial weight is more than 100 kg, then in a month on this diet you will lose from 20 to 28 kg! Moreover, the technique belongs to the category of non-hungry - many women noted that losing weight is not accompanied by dizziness and weakness. And all thanks to protein, of which there is a lot in this product.

Rules

1. Eggs are not the only product of the week. They are present in the diet, but do not occupy the bulk of it.
2. Impact weight loss occurs in the first two weeks. The rest of the period is to consolidate the result.
3. We actively drink water - at least 1.5 liters daily.
4. It is necessary to strictly follow the menu, without adding or subtracting permitted products.
5. It is acceptable to experiment with the form of product presentation. For example, you can eat them not only boiled, but also in the form of omelettes or casseroles.

Menu by week

The first two weeks we eat breakfast like this: we eat 2 hard-boiled eggs, half an orange or grapefruit. It’s better to alternate these citruses every other day.

	1 Week	2 week
Monday	- any fruit of your choice; - a portion of lean meat.	— grilled meat, lettuce; - 2 eggs, salad, citrus.
Tuesday	- grilled chicken; - vegetable salad, 2 eggs, toast, citrus.	We eat on Monday.
Wednesday	- low-fat lightly salted cheese, toast, tomato; - grilled meat.	- boiled meat, sliced ​​cucumber; 2 eggs, citrus.
Thursday	- any fruit until full; — lettuce leaves with a portion of meat.	- cottage cheese, 2 eggs, vegetables;
Friday	- boiled vegetables (beans, peas, carrots, zucchini) and two eggs; - fish, lettuce, citrus.	- grilled meat and 2-3 tomatoes;
Saturday	- fruit; — grilled meat with lettuce.	- grilled meat and 2-3 tomatoes; - fruit salad.
Sunday	— grilled chicken, vegetables, citrus, tomato; - repeat lunch.	- boiled chicken, vegetables, citrus; - repeat lunch.

3rd and 4th weeks

In the third and fourth weeks, you eat permitted foods that can be consumed in any quantity during the day.

Diet of the 3rd week by day:

1. Fruits excluding bananas, grapes, figs.
2. Any vegetables in any form, except potatoes.
3. Vegetables and fruits (except prohibited ones).
4. Grilled fish and cabbage.
5. Grilled meat and vegetables.
6. One type of fruit.
7. One any type of fruit.

The last week is considered a “day off”. Upon completion, you can gradually return to your normal diet, adding new foods daily in small quantities.

Diet for the 4th week:

1. A quarter of boiled chicken or 4 beef steaks, a can of tuna, toast, 3 tomatoes and citrus.
2. 200 g of meat, cucumbers and tomatoes, grapefruit, apple.
3. Boiled vegetables, cucumber and tomato, cottage cheese, toast, citrus.
4. Half a chicken, cucumbers, tomatoes, toast and citrus.
5. 2 eggs, 3 tomatoes, lettuce, citrus.
6. 2 chicken breasts, 120 g of cottage cheese, toast, cucumbers and tomatoes, grapefruit, kefir.
7. A can of tuna in its own juice, boiled vegetables, cucumbers and tomatoes, cottage cheese.

This version of the diet for a month is very similar to the Maggi weight loss system, which is widespread in Europe, since it also does not tolerate violations of the regime and helps to quickly get rid of extra pounds.

Oatmeal

Oatmeal is a universal product for anyone who wants to lose weight. And although it is quite high in calories (80 kcal per 100 g of ready-made porridge with water), it fits perfectly into the dietary pattern. And all because it contains carbohydrates, proteins and some fats. By regularly eating this porridge, a person gets rid of waste and toxins in the body that accumulate due to junk food. In addition, it cleanses the body of free radicals, excess water, and high cholesterol.

Rules

1. You cannot eat only oatmeal for a month - this can greatly harm the body. Therefore, other foods are included in the diet.
2. Before you start losing weight, you need to cleanse your body. To do this, it is recommended to start the first day of the diet with pre-prepared rice water, after which you do not eat anything for several hours.
3. You should not lose weight this way if you have gastrointestinal diseases, pancreatitis, cholecystitis.
4. Buy only long-cooked oatmeal flakes with cooking time of at least 10 minutes.
5. Regularly drink green tea and herbal infusions with the addition of lemon or a spoon of honey.
6. Have dinner no later than 4 hours before bedtime.

Menu

The diet for the month is compiled taking into account the risks that await a person if he completely refuses other food. Therefore, in addition to oatmeal, the menu also includes other products. The diet is varied and balanced, making it quite possible to stick to it for 2-3 months. You need to eat 5-6 times a day.

The daily diet looks like this:

• oatmeal without restrictions - cooked in water without salt and sugar;
• 200-300 g of fruits and the same amount of vegetables;
• 0.5 ml of low-fat dairy products - kefir, cottage cheese, yogurt;
• several pieces of nuts;
• greenery;
• a handful of dried fruits.

With this diet, you can lose up to 12 kg in 30 days.

Kefir

The fact that kefir is much healthier than milk makes it an ideal product for weight loss. It is well absorbed, saturates the body with vitamins, microelements, and supplies it with calcium, potassium and proteins necessary for functioning. Moreover, all this is in an easily digestible form. If you regularly drink kefir, your metabolic processes will improve, your immune system will be strengthened, and your digestion will improve. However, this product is not safe for everyone. Those who have been diagnosed with gastrointestinal diseases, have problems with the kidneys and some other organs have to refuse it.

Rules

1. In addition to kefir, you need to eat other foods, otherwise you will irreparably harm your body.
2. 4 meals a day are provided. Snacking between meals is not allowed.
3. The diet is made up of protein and high-carbohydrate foods.
4. You will have to give up sugar, baked goods and sweets.
5. It is advisable to eat at the same time, without skipping meals.
6. You need to drink at least 1 liter of kefir per day. Choose a low-fat product.
7. The basis of the diet consists of foods with minimal calorie content.

Menu

We bring to your attention meal options for the month. You can combine them in any order and change if necessary, adhering to the general principles of this technique. In addition to each meal, you should drink a glass and a half of kefir. You can also drink a portion of this drink before bed.

Breakfast (choose):

1. 70 rye bread.
2. 70 g cheese.
3. Egg.
4. 70 g of dietary wheat bread.

1. 100 g beef, apple.
2. 4 potatoes and an apple.
3. 80 g beef, 3 potatoes.
4. Sliced ​​cucumbers and tomatoes.
5. 2 apples, 3 potatoes, tomato.
6. 100 g chicken, 2 potatoes.
7. 20 g cheese, 2 potatoes, tomato.

Afternoons:

1. 100 rye bread.
2. 70 g cheese.
3. 2 apples.
4. Egg.

1. 100 g beef, carrot salad, apple.
2. Egg, fruit.
3. 1 cucumber and tomato.
4. Banana.
5. Mix of cucumbers, tomatoes and boiled potatoes.
6. An egg, a piece of cheese.
7. 3 potatoes, an egg.

Try to keep the menu varied every day. The form of serving permitted products can be any, but it is advisable to avoid the frying process with an abundance of vegetable oil.

Rice

Rice, despite its high calorie content and the predominance of carbohydrates, belongs to the category of dietary products. And all because it cleanses the body well of toxins, relieving it of harmful substances and excess weight. Rich in proteins, minerals and vitamins necessary for the healthy functioning of the body. Those people who regularly eat rice strengthen their cardiovascular and nervous systems. A diet based on this product involves eating brown, unpolished rice. But if you can’t pamper yourself with such a delicacy, then you can buy regular round grain cereal.

Losing weight over a month involves gradually getting rid of fat ballast. If you follow all the rules of this program, you lose from 0.3 to 0.8 kg of weight per day - this depends on the initial indicators and physical activity of the person losing weight.

Rules

1. You can't skip breakfast. Rice must be present in the first meal.
2. You should not drink water immediately after eating - liquid reduces the absorbent properties of rice. It is advisable to do this half an hour before or an hour or two after a meal.
3. Eat rice unsalted.
4. The diet is made up of more than just cereals. If you are losing weight, your menu must include vegetables and meat.
5. It is necessary to consume vitamins with potassium or foods rich in this element, since rice, along with excess salt, also flushes potassium from the body. Try to include pumpkin, millet, apples and raisins in the menu.

Menu

There is no strict nutrition schedule; the person himself determines what and when to eat. But it is advisable to follow simple recommendations, following which you can easily lose up to 12-15 kg per month.

1. For breakfast we eat 60 g of rice. For taste, you can add a few raisins and a teaspoon of honey.
2. We have lunch with a small portion of rice and a piece of lean meat: beef, veal, chicken, turkey. If desired, you can add 200 ml of vegetable broth.
3. For an afternoon snack, you can drink a glass of freshly squeezed juice or eat one fruit of your choice (except bananas and grapes).
4. We have dinner with rice and vegetables (except potatoes). Rice can be served as a casserole with cheese or as a regular side dish. Steam or boil vegetables. We don't add any salt.
5. Before going to bed, a glass of low-fat kefir is allowed.

While losing weight, you need to give up alcohol and coffee. We consume the liquid in the form of ordinary mineral water or any tea: black, green, red, herbal. If unsalted rice seems too bland, it is not forbidden to season it with soy sauce or olive oil.

Separate

Conflicting information about separate meals did not prevent adherents of this system from creating their own weight loss program. I must say that it turned out to be quite effective, since it allows those losing weight to lose from 5 to 10 kg within a month. The essence of this technique is that there is no need to mix protein and carbohydrate foods. The rules are in many ways similar to the BUCH weight loss method, however, the diet is compiled according to slightly different parameters. The diet is mixed, but at least 2-3 hours should pass between the consumption of proteins and carbohydrates.

Principles

1. You need to eat raw and plant-based foods every day.
2. It is necessary to avoid snacking and eat only when you feel hungry.
3. When preparing your meals, follow the special food compatibility table.
4. Completely remove sugar, salted and smoked foods, butter, canned food, soda, and sausages from the diet.
5. You can't overeat.
6. You need to chew your food thoroughly.

The diet is based on vegetables, which go well with almost all foods. It is not advisable to eat meat at the same time as eggs, cheese, sour cream and bread. Milk with any other products leads to fermentation, so we drink it without anything else.

Menu for the week

The menu is compiled for a week, it must be repeated 4 times. It's better to start losing weight on Monday.

Monday

• Oatmeal with water, kiwi puree. We snack on a pear.
• Fish and green salad. We have an afternoon snack with nuts (3-4 pcs.).
• Pasta with stewed vegetables. Before going to bed, you can drink a little kefir.

• Egg whites with spinach. After a couple of hours - yogurt with berries.
• Cream soup with a piece of bread. A little later - a light salad.
• A serving of fish or meat with stewed vegetables.

• Oatmeal with pear. We snack on dried apricots.
• A portion of fish with salad. For an afternoon snack - a fruit cocktail.
• Chicken meat with stewed vegetables.

• Porridge with orange, apples baked with cinnamon.
• Fish with salad. We have cottage cheese in the afternoon.
• A serving of beef with vegetables.

• Cottage cheese with apple, berries and fruits.
• Vegetable soup and some pasta. For a snack - salad.
• Shrimp with salad.

Fasting day. We eat only vegetables that are compatible with each other.

Sunday

• Pancakes with berries. For a snack - yogurt and an apple.
• We have lunch with meat and stewed vegetables. A little later - a salad of vegetables with nuts.
• In the evening we eat a portion of fish with vegetables.

Drinking

The effectiveness of drinking diets is undeniable. By giving up solid food, a person can easily lose up to 15 kg per month. Of course, such sudden weight loss can hardly be called safe. However, with a reasonable approach to creating a diet, you will not only make your silhouette slimmer, but also improve your body’s health at the cellular level, saturating it with oxygen and nutrients, stimulating metabolism and establishing water-salt balance. You can eat on such a diet for a month not only varied, but also tasty.

Rules

1. You will have to completely give up solid foods, overcoming the temptation to eat a piece of bread or enjoy caramel.
2. In addition to liquid food, you need to drink 2 liters of liquid - water, teas, compotes.
3. It is necessary to reduce the level of physical activity, since losing weight using this method is often accompanied by weakness and dizziness.
4. Additionally, take vitamin-mineral complexes, since your drinking diet is not rich in proteins and some types of vitamins.
5. The maximum period for drinking weight loss is a month. It is not recommended to prolong it to improve the result!

Menu

In order for the diet to be as varied and balanced as possible, each day of the week is devoted to one product. This is what needs to be consumed throughout the day, without straying from the chosen course. This circle must be repeated 4 times.

• Monday is protein day. We drink a variety of dairy products without sugar or additives: milk, yogurt, fermented baked milk, etc.
• Tuesday is vegetable. Cook the soup and blend all the ingredients in a blender until it reaches the consistency of kefir. The resulting substance should not be very thick. You can use any vegetables except potatoes as a basis.
• Wednesday - fruit, berry and vegetable. We dedicate this day to a variety of juices and fruit drinks. It is advisable to drink freshly squeezed mixes and fruit drinks, ignoring purchased packaged options. It is recommended to make juice from several components.
• Thursday is compote. We brew this drink from any berries, fruits and dried fruits. If you want to eat the berries themselves, do not forget to put them through a blender first.
• Friday is jelly. We cook any jelly: milk, fruit and berry. Enjoy the variety of flavors!
• Saturday - oatmeal. We make jelly based on oatmeal.
• Sunday - choose a menu from any of the previous days or come up with a mixed option based on the weekly diet.

The first 10 days of such nutrition are the hardest. If an attack of hunger seems unbearable, warm tea or coffee with cream will help dull it. Quitting the drinking diet is a separate topic for discussion. You need to return to your usual diet very slowly. It is optimal if this stage takes you another 2-3 months. By the way, this approach will consolidate the achieved results and allow you to lose a couple more extra pounds. Gradually add new foods to your diet, starting with liquid puree soups and cereals. After a week of release, add omelettes, casseroles and cottage cheese to the menu. Slowly introduce vegetables and fruits. We save junk food for last. It’s better to give it up altogether - it will have the best effect on both your health and your figure.

Vegetarian

This diet is suitable for those who categorically do not accept animal products in their menu. People who fast also follow a vegetarian diet. The essence of nutrition according to this method is simple: all products related to animals are excluded from the menu: meat, milk, poultry, fish, etc. The most strict option also involves the refusal of food that includes one of these products: baked goods, ice cream, confectionery products, etc.

Doctors do not recommend eating this way for a long time, since plant foods do not contain all the elements necessary for life: proteins, vitamins, and some amino acids. On a strict vegetarian menu, the condition of the skin, hair, and nails worsens. Weakness and fatigue develop. In this case, you need to actively take vitamin complexes and create a menu very carefully.

Varieties

If you decide to give up only meat, but not neglect other animal foods, then milder vegetarian food systems are suitable for you:

• ovolacto-vegetarian - allows the consumption of eggs and dairy products;
• lacto-vegetarian - implies the inclusion of milk and its derivatives in the diet.

The first option is most preferable, since it allows you to lose weight without much harm to your health. This diet can be followed for quite a long time - a month or more.

Menu

The diet is based on a gentle regime, allowing the consumption of eggs and milk.

Breakfast (to choose from):

1. Berries with a couple of toasts.
2. A glass of milk and a small bun.
3. 2 slices of bread, citrus, juice.
4. Toast, carrot casserole and banana.
5. Cottage cheese casserole, 125 g natural yogurt, orange.
6. Oatmeal.
7. Egg, citrus.

1. Beans and asparagus stewed in tomato.
2. Rice casserole with broccoli, vegetable salad with sour cream, citrus.
3. Rice, vegetables, pear.
4. Potatoes, leafy greens, pear.
5. Carrot casserole with rice, citrus.
6. Buckwheat, vegetable stew, fruit.

1. Cottage cheese and a glass of tomato juice.
2. Vegetable stew, banana, compote.
3. Egg, fruit, kefir.
4. Sweet pilaf.
5. Oatmeal, omelette with vegetables.
6. Potato and vegetable casserole.

As a snack, you can drink a glass of kefir or eat some unsweetened fruit. Eating according to this plan will allow you to lose up to 8-9 kg per month.

Water (for the lazy)

The name of this diet is misleading to many. They imagine that they will have to drink only water for a month. Not at all! The essence of this technique comes down to the fact that it is necessary to establish a drinking regime and thereby not only get rid of excess weight, but also improve the health of the body.

Rules

1. Half an hour before each meal, you should drink a glass of water.
2. The morning also begins with a mug of life-giving moisture.
3. Drinking during meals and immediately after is not recommended.
4. If you have an appetite, it is recommended to drink water - this often helps, because people perceive thirst as hunger.
5. You should not drink cold water. It is better to warm it up to body temperature or at least drink the liquid at room temperature.
6. It is better to replace habitual and frequently consumed drinks with water - instead of tea, coffee and juices, drink it.
7. The optimal amount of liquid for each person is calculated by the formula - 40 ml per 1 kg of weight.
8. We drink in small sips - there is no need to rush.
9. In addition to the water regime, it is also necessary to change the diet - we reduce the calorie content of dishes, forget about harmful foods.

Menu

When planning long-term weight loss, you should not sharply reduce your diet. However, some adjustments need to be made to it. Avoid alcohol, sweets and baked goods, fatty meats and dairy products. In the morning, immediately after waking up, you need to drink a glass of water. Do the same before each meal and an hour after it.

Approximate daily diet:

• Breakfast: omelet, porridge or yogurt, a couple of vegetables.
• Lunch: fruit.
• Lunch: thin soup, piece of meat, vegetable salad.
• Snack: fruit, berries or nuts (several pieces).
• Dinner: vegetables in a casserole, stewed or baked, a portion of fish and toast.

It is advisable to extremely reduce the amount of salt in dishes, and use lemon juice as a dressing for salads. By following this diet for 30 days, you will get rid of 5-6 kilograms per month without much hardship.

Exit from mono-diets

After such weight loss, you need to act especially carefully. Gradually add new foods to your food, increasing the daily calorie content of your meals by no more than 50 kcal. If you have been losing weight on buckwheat porridge, then in the first week you can replace one serving with a glass of kefir or yogurt and eat an apple. For lunch, in addition to porridge, a piece of cheese is allowed. Next week you can add an egg and fruit to dinner. Next, we gradually introduce various vegetables and gradually remove buckwheat porridge from the diet. Approximately the same principle applies to other programs.

Author's weight loss techniques

Many nutritionists, doctors, fitness trainers and even psychologists create their own weight loss methods that help hundreds of people lose excess weight without any problems. As a rule, the authors of these programs themselves try them on themselves and provide an example of the effectiveness of the proposed method.

Elena Malysheva

Perhaps losing weight from Elena Malysheva is the most famous method in Russia, since programs about the health of this popular doctor and nutritionist are broadcast daily on one of the federal channels. In them, the professor and doctor of medical sciences actively promotes the rules of healthy eating and encourages everyone to change their approach to preparing a daily diet. This is necessary not only to get rid of extra pounds, but also to change the quality of life, strengthen the body and its overall health. The monthly diet from Malysheva is balanced, varied and affordable. The products included in its composition can be bought at any store and cooked without special culinary skills.

Rules

1. You need to drink plenty of fluids. The slogan for losing weight is water is more important than food.
2. Don't starve: eat small and often.
3. Reduce the amount of food eaten at one time to 250-300 g.
4. Eat slowly - you need to chew every piece of food thoroughly.
5. It is important to play sports, but there is no need to exhaust yourself with prolonged physical activity. But a half-hour daily jog or exercise will significantly speed up weight loss.
6. It is important to count the calories of the food you eat. In total, you should consume no more than 1500-1600 kcal daily for gradual weight loss or limit yourself to 1200-1400 for rapid weight loss.
7. Follow a daily routine and sleep at least 8 hours.

Menu

You can create your own diet based on the calorie content of foods and the list of allowed foods. The easiest way is to think through the menu for the week and keep a supply of the necessary food on hand so that you don’t have the desire to deviate from the chosen path and eat something forbidden. Choose any of the options given, combining them in any order. However, try to keep your diet varied.

Breakfast:

1. Cottage cheese and cheese sandwich.
2. Oatmeal with raisins or nuts.
3. Cottage cheese, toast and apple.
4. Milkshake with berries and fruits.
5. Omelette with vegetables.
6. Porridge with pumpkin.
7. A cheese sandwich.

Second breakfasts:

1. Apple and yogurt.
2. Milk and berries.
3. Peanut butter sandwich.
4. Berry mix.
5. Pear.
6. 2 tangerines.
7. Plums.

1. A piece of fish, salad, bread and a glass of kefir.
2. Sandwich with poultry and greens.
3. Mackerel and vegetables.
4. Meat salad from turkey and beef.
5. Piece of beef, leafy greens and potatoes.
6. Salad with apple and tuna.
7. Chicken and potato soup.

Afternoons:

1. Yogurt with berries.
2. Milk and ice cream.
3. Oven baked apple with honey and cinnamon.
4. Carrot mix with celery.
5. Yogurt and banana.
6. Salad with apple and beets.
7. A glass of fermented baked milk.

1. A portion of beef and vegetable salad.
2. A piece of chicken with potatoes and sliced ​​vegetables.
3. Grilled poultry with spinach.
4. Fish with steamed vegetables and cheese.
5. Beef and asparagus.
6. Cottage cheese with berries and toast.
7. Pasta with tomatoes.

Ready meals

For those who don’t want to cook different dishes every day and aren’t sure they can resist eating too much, Malysheva offers a set of ready-made meals for a month. It consists of food portions packed in sealed containers, which are divided into 4 types: breakfasts, lunches, afternoon snacks and dinners. In addition to these ready-made products, you are additionally allowed to eat 1 apple, green salad and drink a glass of kefir. This diet has many advantages:

1. It is safe and healthy, contains all the elements and minerals necessary for health.
2. Easy to prepare: you just need to heat it in the microwave or pour boiling water over it.
3. Provides for the consumption of only 800-1400 kcal (depending on the chosen option), which makes weight loss safe and gradual.
4. Can be used for a long time.

The only drawback is the relatively high price and the need to store a month's supply in the refrigerator, which does not always have space. A special feature of this system is fasting rice or buckwheat days. Once a week you need to eat only porridge prepared in advance, which will cleanse the body of toxins and harmful substances.

Alexey Kovalkov

The most difficult thing in any diet is to change your attitude towards food and completely rebuild your diet. Often this involves a radical change in diet, which causes stress in a person and drives him into a state of depression. Understanding this, Dr. Kovalkov developed a weight loss system that involves a gradual transition to a healthy diet. This doctor’s weight loss program is not aimed at any specific indicators, for example, losing 10.15 or even 20 kg in a month. The main goal is to change your eating habits, which will invariably lead to a healthier body and a complete overhaul of your diet.

The diet is divided into three stages.

Stage 1 (preparatory)

Duration - 1 month. At this stage of losing weight, you will have to give up the most harmful and high-calorie foods: baked goods, pasta, rice, potatoes, carrots, sweets, corn, alcohol. For many, it is this food that forms the basis of the diet, so for many such restrictions are not easy. It is necessary to give up foods gradually. This stage of the diet lasts a month and allows you to lose a few extra pounds.

Stage 2

Duration - 2 weeks. In addition to those foods that you gave up during preparation, you will have to exclude all animal proteins from your diet: meat, poultry and fish. Foods with a glycemic index above 60 are also prohibited. Special tables will help you navigate your food choices.

The menu for the day at this stage looks something like this:

• Breakfast: low-fat yogurt or kefir, bran, several nuts, tea.
• Lunch: pear or apple.
• Lunch: vegetable salad with vegetable oil, a piece of cheese.
• Snack: a glass of juice and an apple.
• Dinner: 2 proteins, low-fat milk.

It is advisable not to skip meals and eat at the same time. Since the food is low-calorie, you should not get carried away with grueling workouts in the gym.

Stage 3

Duration from 2 weeks to 7 months. The duration depends on the results you want to achieve. At this stage, food becomes more nutritious and varied. Meat, fish, and seafood are added to the diet. As a result, proteins dominate the menu, since fast carbohydrates are still prohibited. At this stage, active training and fitness are recommended. Weight loss will not be too rapid, but stable and sustainable.

Menu for the day:

• Breakfast: fermented milk product, several nuts, bran.
• Lunch: fruit or seafood.
• Lunch: chicken broth, a portion of meat, fish, chicken or turkey, low-fat cottage cheese.
• Dinner: one protein, vegetable salad.

A positive attitude when losing weight plays a big role. You shouldn’t be depressed and feel sorry for yourself. Try to motivate yourself with the result you plan to achieve.

The total weight loss with this diet ranges from 5 to 20 kg, depending on how long you have been following this system and what your initial weight was. The correct exit from the diet is of great importance - you need to gradually add foods that you refused. But don’t get carried away with them and use as little as possible. In this case, the achieved results will last for a long time.

Mariyat Mukhina

Mariyat Mukhina's diet involves a combination of two techniques - a healthy diet and acupuncture. Weight loss occurs due to a very modest diet, and a needle in the ear helps to tolerate a sharp decrease in calorie intake. An earring that affects certain points in the ear helps reduce appetite, improve the functioning of the gastrointestinal tract and optimize metabolism. As a result, the person losing weight does not experience hunger pangs and feels cheerful and energetic. And this despite the fact that the daily calorie content of dishes is only 1000-1200 kcal. If you can’t get an earring, you can lose weight without it. However, in this case, getting rid of extra pounds will be more difficult.

Rules

1. You need to eat at least 3 times a day.
2. It is important to maintain a drinking regime, drinking up to 2 liters per day.
3. Cook food only by steaming or boiling.
4. You will have to give up salt and spices.
5. If the product can be eaten raw, then it is better to do just that.

Menu

As usual, high-calorie and fatty foods, alcohol and soda are eliminated from the diet. Boiled carrots and beets, raw onions and garlic are added to the standard prohibited list.

Breakfast (to choose from):

1. Cottage cheese with berries or casserole.
2. A portion of fish with vegetables.
3. Fruit and yogurt.
4. 2 eggs and fruit.

1. Chicken with cabbage.
2. Stewed vegetables and salad.
3. A portion of chicken and pumpkin soup.
4. Milk and seafood.

1. Eggs and vegetables.
2. A serving of beef with salad.
3. Vegetable casserole and kefir.
4. Stewed vegetables, egg and salad.

You need to be creative when creating a menu, combining permitted products and preparing a wide variety of dishes from them.

Inna Volovicheva

Inna Volovicheva is a popular character in the Dom-2 project, who managed to lose 40 kg of excess weight in a short period of time. At the same time, she adhered to a special nutrition system, which, according to Inna, she developed herself. Surprisingly, this nutrition system does not imply strict dietary restrictions and strict boundaries. You won't need expensive medications or any special products. The average weight loss using this method is 3-4 kg per week. The list of prohibited foods traditionally includes products with monosaccharides. They are subject to a complete ban for the entire duration of the weight loss marathon.

Rules

1. You need to eat fractionally and separately, that is, do not consume carbohydrates and proteins at the same time.
2. The serving weight should not exceed 300 g.
3. It is necessary to support the body by taking a complex of vitamins.
4. Avoid eating after 6 pm.
5. 2 times a week you need to arrange fasting days - drink only green tea with milk.
6. It is advisable to eat at the same time.
7. Regular sex life plays an important role, which will improve hormonal health.
8. It is important to visit the bathhouse periodically - it rids the body of waste and toxins.
9. Sleep at least 8 hours a day.

Menu for the week

This 7-day diet must be repeated 4-5 times. If desired, weight loss can be extended for several months until the desired weight is achieved. We end each meal with a cup of coffee, black, green or herbal tea.

Monday

• Rice with green apple.
• 4 egg omelette, tomato salad.
• Omelette.

• Boiled rice.
• Chicken breast and salad.
• Boiled breast and grapefruit juice.

• Buckwheat and kefir.
• A portion of beef and tomatoes.
• Beef and stewed cabbage.

• Oatmeal, fruit.
• Beef and seaweed.
• Chicken breast and tomatoes.

• Oatmeal.
• A portion of fish with vegetables.
• Omelette and vegetable slices.

• Rice with apples.
• Seafood and vegetables.
• Boiled breast with zucchini.

Sunday

• Buckwheat with kefir, citrus.
• Meat with canned peas.
• Yogurt, apple and glass of juice.

If you supplement your modified diet for a month with regular exercise, the results will be faster and more sustainable.

Anna Belousova

The older a woman is, the harder it is for her to lose excess weight. This is due to the characteristics of metabolism and metabolism at each specific age. Therefore, Anna Belousova developed a weight loss program for three age groups: from 18 to 29, from 30 to 39 and 40+. The power system was selected taking into account many factors:

• necessary elements and vitamins at a specific stage of life;
• metabolic features;
• lifestyle.

Despite this separation, these three power systems have much in common.

General rules

1. It is necessary to regularly use Modelform weight loss products.
2. Each diet is divided into 2 stages lasting a month. The total weight loss period is 2 months.
3. It is important to drink at least 1.5 liters of water daily.
4. During this entire time you will have to forget about alcohol, only occasionally allowing yourself a glass of dry white wine.
5. There are strict restrictions on salt consumption. Its presence in the diet should be kept to an extreme minimum.
6. Of the thermal methods of food processing, we give preference to boiling, stewing and steaming.
7. You should not lose weight this way if you have chronic diseases, exacerbation of gastritis and other gastrointestinal ailments.

Menu

From the proposed options, choose any one in any order, but try not to repeat yourself and diversify your diet as much as possible. At the first stage, portion sizes are strictly limited. In total, you should not eat more than 250-300 g of food at one time. Moreover, the bulk of what you eat should come from vegetables.

	18+	30+	40+
Breakfast	Porridge, a portion of cottage cheese, an omelet, a sandwich with chicken breast and cucumber, 1-2 potatoes.	Porridge made from buckwheat, oatmeal or millet. Cottage cheese.	Similar to the 30+ program.
Lunch	Berries and fruits.	Fruits and berries.	Fruits and berries, except bananas, grapes and figs.
Lunch (to choose from)	Meat (chicken, beef, turkey) or fish with vegetable salad. Cold soup. Hot soup with vegetables.	Salad of fresh vegetables with lean meat or seafood.	Vegetable salad and a portion of meat (lamb or beef).
Afternoon snack	A glass of fermented milk drink.	Fermented milk drink.	Low-fat fermented milk drink.
Dinner (to choose from)	2 eggs or omelette. Baked vegetables. A portion of cottage cheese. Fish. Steamed meatballs.	Cottage cheese. Vegetables in any form.	Cottage cheese. Low-fat sea fish.

The second stage of the diet is not so strict - you can make a little more portions, but don’t get carried away with it. Each meal should begin with a glass of water, unsweetened compote or warm tea. Those taking Modelform should take the capsule with their morning meal.

Liepaja (Khazana)

The technique was developed and implemented by Latvian nutritionist Lev Khazan back in Soviet times. The effectiveness of this diet is evidenced by its popularity, which has not declined for decades. The weight loss system is classified as low-calorie, since the daily diet is limited to only 1200 kcal. At the same time, no special restrictions are imposed on the products themselves: you can eat anything, most importantly, within the allowed calorie content. To lose weight on the Liepāja diet, you only need to significantly reduce the portion size.

In addition, Lev Khazan is confident that losing weight with fatty foods is much easier and faster than creating your diet based only on low-calorie foods. It’s easier to eat 100 g of Olivier than 300 g of vegetable diet salad with meat.

Rules

1. You need to eat at the same time, without skipping meals.
2. I cook my own food so I know exactly what ingredients are included.
3. Be sure to count calories and not exceed 1200 kcal per day.
4. Massage your neck, legs and arms daily, and take regular hot salt baths.
5. Engage in moderate exercise.
6. If you drink tea and coffee, they should not be strong.
7. Alcohol is vetoed.
8. Eliminate sweets and sugar from your diet.
9. The interval between meals should not be more than 5 hours.

Menu for the week

The weekly diet must be repeated 4 times. Thus, weight loss will last 28 days. If desired, you can increase the duration of the diet to 2 or even 3 months.

Monday Thursday

• Z: Sandwich with butter and cheese.
• L: 135 g of meat, sliced ​​vegetables, juice.
• A: vinaigrette, a few sprats, a piece of bread.
• U: a glass of kefir or milk.

Tuesday, Friday, Sunday

• Z: Sandwich with butter and sausage.
• L: 135 g fish, vegetable salad, juice.
• A: meat salad with mayonnaise, bread.
• U: milk or kefir.

Wednesday Saturday

• Z: 2 eggs.
• L: 135 g meat and salad.
• A: vinaigrette, sprats, bread.
• U: milk or kefir.

This is an indicative menu, to which you can make adjustments at will, replacing some dishes with others. In a month, you can lose up to 1/3 of excess weight on this diet. That is, to achieve an ideal result, it is recommended to adhere to this menu for 3 months in a row.

Evgeniy Komarovsky (for nursing)

Pregnancy and childbirth affect every woman's body differently. The vast majority of women gain excess weight during pregnancy and feeding - up to 20 kg per year. And dealing with such “accumulations” is very difficult. Dr. Komarovsky, popular in the countries of the former USSR, proposed one of the most effective weight loss systems for nursing mothers. His diet for a month allows you to get rid of extra pounds without stress for mother and child. During this period, with this diet, you can lose 3-5 kg, depending on the weight gained and the woman’s physical activity.

Rules

1. Eliminate canned food, semi-finished products, and smoked foods from the diet.
2. Diversify your diet - ensure a balanced diet.
3. Eat at least 4 times a day. Or better - 6.
4. Drink plenty.
5. I cook food by steaming, boiling or stewing.
6. Be sure to eat fish and seafood.
7. Eat dairy products regularly.

The list of foods that need to be limited in the diet or, if possible, completely eliminated is quite wide: sausages, caviar, fatty meat, eggs, high-calorie sauces, whole cow's milk, semolina and oatmeal, alcohol, cocoa.

Meals by month

The diet is designed for the year following the birth of the child. From the first days after giving birth, you can start working on yourself.

1. For the first 10 days, stick to a vegetarian menu: eat vegetables, oven-baked fruits, and cereals. It is allowed to add a little butter to the portions.
2. From the 11th, we begin to gradually introduce fish and chicken, and fermented milk products into the diet. It is forbidden to eat raisins, sour cream, and meat broth.
3. In the 2nd and 3rd months, you can add a little cherry or apple jam, chicken, veal, peanuts, and lean borscht to the menu.
4. For 4-5 months, add honey, millet porridge, and pearl barley.
5. From the 6th to the 12th months we gradually introduce all other prohibited foods: juices, quail eggs, baked potatoes, beans and legumes.

If possible, permanently exclude sausages, canned food, soda and mayonnaise sauces from your diet.

Menu for the day

• At 6 am - a glass of kefir.
• At 9 - breakfast. We eat milk rice porridge, a sandwich with butter and cheese, and tea.
• Snack on an apple.
• We have lunch with carrot salad with dried apricots and cranberries, cabbage soup, and potato casserole with meat. We drink compote.
• For an afternoon snack we drink juice with cookies.
• We have dinner with fish and vegetable stew, complemented with sliced ​​cucumbers and herbs. We drink tea with milk.

The diet should be based on local products that are actively used in your region.

Diet formula (dietary supplement)

Some, having learned about these supplements, joyfully exclaim: a panacea for obesity has finally been found! But everything is not as it seems at first glance. These pills are only weight loss aids, designed to cleanse the body of toxins and accumulated toxins. It is pointless to hope that they alone will help you lose excess weight. They should be consumed only in combination with proper nutrition and exercise. The course lasts a month and includes two types of granules - day and night action. The former stimulate the activity of the gastrointestinal tract, activating digestion. The latter have a relaxing effect. As a result, the rhythm of the gastrointestinal tract improves. Each capsule contains many ingredients - mainly extracts from medicinal plants.

Benefits of losing weight with a diet formula

1. It's easier to control your weight and stay in shape.
2. The body is cleansed of toxins, making getting rid of extra pounds easier and faster.
3. Intestinal function improves, constipation and other disorders go away.
4. The complexion is evened out and the consequences of any intoxication are eliminated.
5. Prevention of the development of cholelithiasis is carried out.

How to use

The diet formula will be an excellent addition to any balanced diet that does not involve fasting or low-calorie nutrition. This is a good way to speed up the process of getting rid of extra pounds, since dietary supplements help to avoid dead zones and get stagnant weight off the ground. The number of tablets to be taken depends on the person's weight. Weight up to 60 kg - two day and night capsules, up to 70 kg - 2-3 pieces, up to 80 - 3-4 tablets, up to 100 - 4-5, over 100 - 6. Thanks to the continuous use of this drug, it is ensured 24-hour body cleansing. It is not advisable to skip capsule doses. If this happens, then you need to take the necessary pills as soon as possible, but do not take daytime pills instead of night ones and vice versa.

Sports

Sports diets are very diverse, but have several common features. Firstly, they are distinguished by their balance, since they provide optimal balance in the body of BZHU. Secondly, it provides the necessary amount of calories, thanks to which you can actively engage in sports. Thirdly, fasting is absolutely excluded, since this does not fit with the principles of healthy eating. Namely, health is the main goal of someone who adheres to the rules of an active lifestyle.

Jillian Michaels

This is a popular US fitness trainer, who gained particular fame on the “The Biggest Loser” project, where she helped dozens of people with critically high body weight get a slim and toned silhouette. Gillian has developed her own nutrition program, which, combined with active training, helps achieve incredible results. The essence of her diet for a month comes down to the fact that in 30 days a person loses no more than 10 kg. This is the most comfortable and safe figure for those who decide to get themselves in order.

Rules

1. Nutrition is supported by regular (preferably daily) training using a special system.
2. The basis of the diet consists of foods involved in burning fat: seafood, lean meat, beans, low-fat dairy products, vegetables, fruits, seeds.
3. There is a list of prohibited foods: baked goods, fast food, alcohol, flavor enhancers, trans fats.
4. It is necessary to limit the consumption of sausages, sausages, and high-calorie sauces.
5. It is necessary to calculate the individual need for daily calories using the formula 655 + (weight kg × 9.57) + (height cm × 1.852) – (age in years × 4.7). If you increase the resulting number, you will not be able to lose weight, and if you lower it, your metabolism will slow down.
6. It is necessary to drink 2 liters of clean water - it cleanses the body of toxins and waste.
7. It is important to keep a food diary, in which you need to record all the foods and drinks consumed during the day, counting their calorie content.
8. The diet depends on the speed of metabolism: with a slow metabolism, foods with long carbohydrates are the basis of nutrition, with a fast one - proteins.
9. You will have to give up salt - it is this, according to D. Michaels, that kills a slender figure.

The food is quite simple and varied; there are no particularly strict frameworks or instructions that must be strictly followed. The diet is based on vegetables and fruits, lean meat.

Menu

You can develop a diet for yourself, based on the rules of this program. For inspiration, check out the meal options:

Breakfast:

1. Omelet, coffee or tea without sugar.
2. Oatmeal with apple and nuts.
3. Cottage cheese with pineapples and berries.
4. Potatoes with sausage.
5. ½ banana, soft waffles, tea with honey.

Snacks:

1. Fruit - pear, apple or kiwi.
2. Orange or grapefruit.
3. Apple-banana smoothie.
4. Pear and mozzarella.
5. Egg, apple.
6. Protein bar.

1. A serving of lean meat or fish.
2. Chicken, avocado and mango salad.
3. Pea porridge.
4. Grilled veal, corn.
5. Grilled vegetables.

1. Vegetable salad with lentils in vegetable oil.
2. Salmon with yogurt sauce.
3. Homemade pizza with tomatoes, onions, olives and cheese.
4. Stewed chicken.
5. Chicken with beans.

Fermented milk products with a fat content of no more than 2.5% can also be used as snacks.

Set of exercises “Slim figure in 30 days”

Exercise is an integral element of the diet, without which weight loss will not be as intense and complete. It is necessary to exercise regularly and correctly. Gillian has developed her own complex that will speed up weight loss and allow you to get a slim, pumped-up body in a month.

The whole complex is divided into 3 stages of 10 days. Each of them includes three cycles of exercises: strength, cardio and abs. The total duration of one workout is 30 minutes, including warm-up and cool-down. The class schedule looks something like this:

• The first stage is completed within 10 days.
• We rest for a day.
• We carry out the second stage - also 10 days.
• Let's rest.
• The final stage.

Before starting these exercises, measure the volume of your arms, waist, hips and record these results. If after a month of such a marathon the results do not satisfy you, you can extend the course of nutrition and perform other Jill Michaels exercises.

Keto

The ketogenic diet is designed specifically for bodybuilders - it is used for drying the body and burning fat. The diet is based on fats and proteins, and carbohydrates are almost completely excluded. This forces the body to use fat reserves as an energy source. There are three types of keto diet:

1. Standard - simple and suitable for beginners. It is distinguished by a constant ratio of BJU without days with an increase in carbohydrates (refeeds).
2. Targeted - refers to refeeds before and after training. This diet is necessary for those who subject the body to heavy stress and do not want to feel lethargic and lack of strength.
3. Cyclic (advanced) - allows periodic consumption of carbohydrates to replenish glycogen stores in the muscles.

Thanks to the abundance of proteins, the diet is not starvation. If you follow all the rules and intensive training in the gym, you will lose up to 3-4 kg per week. This is a comfortable indicator for health. At the same time, excess weight does not return as soon as you finish following the diet. The daily calorie content of food for fat burning is calculated using the following formula:

• proteins - 4 kcal per 1 kg of weight;
• fat - 9 kcal per 1 kg of weight;
• carbohydrates - 4 kcal per 1 kg of weight.

You need to subtract 500 from the resulting amount - as a result, you will find out exactly how many calories you need to consume per day.

Nutrition

1. The diet includes any foods with a minimum carbohydrate content.
2. To obtain the required level of saccharides, it is recommended to eat vegetables and fruits.
3. The diet is based on eggs, butter, cheese, meat, non-starchy vegetables, and whey protein.
4. It is advisable not to eat complex dishes and fast food - it is difficult to calculate how much BJU is included in their composition.
5. Nutrition must be supplemented with multivitamins.
6. Be sure to drink plenty of water, otherwise you'll smell like acetone pretty soon.
7. It is necessary to give up baked goods, sugar, confectionery, chocolate, dried fruits, bananas, vegetable spreads, etc.

Menu

You can create a menu yourself; there are no strict recommendations in this regard.

Breakfast (to choose from):

1. 3 egg omelette, cheese sandwich.
2. Cottage cheese with honey.
3. 3 eggs, citrus.
4. Cottage cheese casserole, grapefruit.
5. Omelet with beans.

Snacks (2 times a day):

1. Nuts.
2. Avocado.
3. Casein.
4. Protein.
5. Cottage cheese.
6. Adyghe cheese.

1. 30 g of rice, a piece of chicken and chopped vegetables.
2. Beef with beans, tomato.
3. Stewed vegetables, veal.
4. 30 g buckwheat, grilled chicken.
5. Salad of fish, cheese and cucumbers.
6. Caesar salad with shrimp.

1. Fish, cottage cheese, sliced ​​vegetables.
2. Bean and tuna salad, egg muffin.
3. Mix of fresh vegetables, mackerel.
4. Turkey in tomato sauce.
5. Beef Stroganoff and stewed vegetables.

Fighter's diet

This nutrition program is designed specifically for professional fighters who spend hours in the gym every day. It allows you to increase the strength of the athlete and at the same time reduce the amount of body fat. As a rule, fighters are advised to eat medium- to high-carbohydrate foods, which are necessary for regular exercise. This approach to creating a diet helps you forget about dizziness, weakness and other companions of low-calorie diets. A fighter should get half of his required calories from carbohydrates. A third is from fats, and the rest is proteins. To grow muscle tissue, you can increase the proportion of proteins by reducing the amount of fat and partly carbohydrates.

Principles of nutrition

1. Variety - Eat different foods every day.
2. The basis of the diet is familiar food - not experimental or natural.
3. You need to eat after training, and not before: digestion should occur in a calm body, and not subject to colossal stress.
4. It is very important to drink plenty of fluids. Particular attention is paid to herbal decoctions, among which diuretics should predominate.
5. It is necessary to eat in accordance with the load: it is unacceptable to exercise a lot and eat little.
6. The diet is based on vegetables and fruits. You need to eat at least 4 different types of them every day.
7. The key element of the diet is proper nutrition.

Menu for fighters

Compiled for a week. Upon completion, the diet is repeated. It is allowed to make changes while maintaining the calorie content of dishes and the ratio of BJU in them. Each meal should be finished with a glass of mineral water or a cup of herbal tea. The average serving size for cereals is 150 g, for meat and fish - 200, for side dishes and main dishes - 300, unless otherwise indicated.

Monday

1. A portion of porridge, an orange, a glass of milk.
2. A piece of breast, 200 g of rice.
3. Grilled turkey, 2 slices of whole grain bread, salad, apple.
4. Banana, yogurt.
5. Broccoli casserole with cheese, 200 g berries.
6. A glass of kefir.

1. 2 muffins with a glass of milk.
2. A serving of macaroni with cheese and shrimp, tomatoes.
3. A portion of fatty fish, green salad.
4. Apple or pear, yogurt.
5. Stewed vegetables, a glass of milk.
6. Banana.

1. Porridge, milk.
2. Raisins, bun with cheese.
3. 0.5 liters of chicken broth, 200 g of salad, a portion of beans, a piece of bread, a pear.
4. Yogurt with crackers.
5. A serving of grilled chicken, vegetables, brown rice and orange.
6. Fruit roll with kefir.

1. Kefir with corn flakes.
2. Buckwheat porridge with butter, 50 g dark chocolate.
3. A portion of beans, ham, carrot salad with garlic, bran bread, juice.
4. Protein cocktail.
5. Fruit salad with sesame bun.
6. Apple.

1. Millet porridge, a glass of milk.
2. 1 tbsp. l. raisins and nuts, juice.
3. Milk soup with pasta, mushrooms with vegetables, bran bread.
4. Bran bun, kefir.
5. Cutlet and seaweed salad, juice.
6. Kefir with crackers.

1. Energy bar.
2. Oatmeal and yogurt.
3. 0.5 liters of meat borscht, turkey fillet, salad with olives, 2 pieces of toast.
4. Fruit mix.
5. Pasta and lean bacon.
6. Low-fat cottage cheese and kefir.

Sunday

1. 200 g fresh pineapple.
2. A serving of rice with soy sauce.
3. 0.5 chicken soup, a portion of chicken, green peas.
4. Cottage cheese with fruit.
5. Squid salad, slice of ham, vegetable juice.
6. Toast with butter and cheese.

The diet for the month must be adjusted depending on the intensity of training. The proposed menu is designed for fighters who are in the active phase of physical activity. If there are breaks in classes, then the portion size must be reduced.

Quitting the diet

A competent way out of the diet is to consolidate the results and preserve them for many months. Having completed your weight loss marathon, do not rush to pounce on previously prohibited foods. To prevent the lost kilos from settling on your sides within 1-2 months after losing weight, follow simple rules:

1. Add new foods to your diet gradually, no more than 1-2 per day. Start introducing low-calorie foods, and leave fast foods and baked goods for the end.
2. It is advisable not to increase the serving size so as not to stretch the stomach, which has just returned to normal. Eat small and often.
3. Don't forget about physical activity. As your caloric intake increases, increase the intensity of your workouts.
4. Do not forget about the drinking regime - the norm is at least 2 liters of clean water per day.
5. Don't neglect multivitamin complexes.
6. Exiting the monthly diet should last 1.5-2 months. This is the only way your body will adapt to a new diet without harm to your health.
7. Don't eat before bed. The maximum you can afford is a glass of low-fat kefir.

The 4-week egg diet is ideal for those who believe in the effectiveness of low-carb diets. The monthly diet developed by American nutritionists actually prescribes eating eggs every day for only half of the period: the rest of the time is spent on consolidating the weight loss result and checking the habit of being content with little.

The Four Week Egg Diet is a serious test of patience and intention! During this month, the metabolism of the person losing weight will undergo serious changes: due to the abundant intake of protein, the body will have to waste its fat energy reserves and make efforts to process and absorb high doses of protein.

Thus, the main weight loss will occur in the first two weeks of the diet. However, it is important not to skip the second phase of the monthly nutrition plan, which may not seem very important when good results have already been achieved. If you leave the egg diet incorrectly for 4 weeks, a quick return of excess weight is almost guaranteed.

Egg diet for 4 weeks: in a nutshell

Duration: 4 weeks;

Peculiarities: strict, you must strictly follow the prescribed menu. Chicken eggs are the main product in the first two weeks of the diet, the next two weeks are aimed at consolidating the result (the menu is predominantly low-carbohydrate, plant-based with small portions of protein);

Price: medium (up to 5 thousand rubles for the entire period);

Result: up to minus 25 kg (depending on initial weight);

Additional effect: long-term preservation of the results of the diet due to the consumption of fat reserves;

The egg diet is not suitable for 4 weeks: strict vegetarians suffering from kidney and liver diseases, during pregnancy and breastfeeding, with allergies to eggs and/or citrus fruits. Before starting an egg diet for a month, you should consult your doctor!

Useful information for those who are attracted to the egg diet for 4 weeks: a chicken egg consists of 85% water, 12% proteins (ovalbumin, ovotransferrin, lysozyme, ovomucoid,
ovomucin). It contains only 0.3% fat and 0.7% carbohydrates, as well as a little glucose and a lot of vitamins and microelements, including B vitamins, calcium, phosphorus, iron, potassium, magnesium. That is, to put it in “fairy-tale” language, truly a testicle is not simple, but
"golden"!

Egg diet for 4 weeks: myths and concerns

Many of you have probably heard at one time the warnings of various therapists and nutritionists that excessive consumption of chicken eggs is fraught with the development of serious diseases - they say, they contain more than enough bad cholesterol, and protein takes too long to digest... What then, you ask, maybe we are even talking about an egg diet for as much as a month?

And indeed, a similar panic took place about 20 years ago. Namely: scientists sounded the alarm by adding chicken eggs to the “harmful list” - it was reported that their constant consumption causes an increase in cholesterol in the blood and the appearance of cholesterol plaques in the arteries.

However, researchers from the Harvard School of Public Health (apparently very fond of eggs and worried about their undeservedly damaged reputation) conducted a large-scale study. During its course, it turned out that regular consumption of eggs does not affect “bad cholesterol” in any way - its occurrence is regulated by other factors.

Their colleagues from the Journal of the American College of Nutrition found that eggs are one of the healthiest breakfast options. For the same amount of calories consumed, sandwich eaters are at greater risk of becoming obese than egg eaters.

However, when dealing with eggs, you should not relax: one of the approximately 20 thousand eggs that go on sale may be contaminated with active salmonella, a bacterium that causes an acute intestinal infection, especially dangerous for children.

Therefore, when choosing eggs for the egg diet for the full 4 weeks, avoid those whose shells are damaged, streaked, or “decorated” with particles of droppings or blood. Experts advise washing even the cleanest eggs after purchasing and boiling so that both the yolk and white are completely curdled (about 5 minutes). It is also important to monitor the expiration date of purchased eggs and, having purchased them, store them in the refrigerator on a separate shelf, away from meat and milk. Eggs should be cut on a separate board, which is recommended to be rinsed with boiling water after each use, just like the knife used to cut the eggs.

How to “sit on eggs” correctly?

The 4-week egg diet does not mean eating only chicken eggs. And their number on the menu is also quite moderate...

“If there is a honeymoon, why shouldn’t we have an egg month?” thought American nutritionists, and based on their success, they invented an egg week for 4 weeks. Longer duration means better effect. Cases have been recorded where, within a month of “sitting on eggs,” those losing weight lost up to 25 kg (with an initial weight of about 100 kg).

What is good about the egg diet and why for 4 weeks? With chicken eggs, you get pure protein without excess fat and fewer extra calories (including due to the fact that, in principle, you eat less - after all, eggs are very satiating).

In addition, food costs on a diet become transparent and predictable. And one more interesting point: overseas researchers have found that regularly eating the same food really helps you lose weight. This is a rather psychological moment: for example, a nutritionist may recommend eating eggs for dinner every Wednesday and Saturday. Of course, this in itself will not help you lose tens of kilograms, but it will create a certain discipline to which the body will definitely respond positively. And knowledge of such a mechanism obviously will not harm those who watch their figure and strive to control their weight.

Do you like chicken eggs? An egg diet for 4 weeks is a good way to test how strong this gastronomic addiction is.

However, not everything is so simple with an egg diet for a month. The main surprise is that it... is not eggy all the time. The main focus is the first two weeks, during which you must eat eggs for breakfast and at least one more time a day.

From the third week, the protein component is replaced by other protein-rich foods (fish and beef or poultry), and the menu becomes especially rich in fruits and vegetables. The abundance of fiber helps intestinal motility, which is very useful especially if chicken eggs have a strengthening effect on your stool.

During the 4-week egg diet, it is important to get enough liquid (at least 1.5 liters of plain still water per day). As you already know, protein is a complex substance. During its processing, indigestible residues are formed, which are very important to remove from the intestines. Therefore, fiber and liquid remain indispensable allies for fans of a protein diet.

Drinking juice and soda on the egg diet is strictly prohibited. You can allow yourself a morning cup of coffee without milk or sugar and herbal tea (unsweetened).

Monotony is the bane of any strict nutrition plan. The 4-week egg diet prohibits additional consumption of fats (although it cannot be called fat-free - eggs themselves, fish, and meat contain irremovable fats, both saturated and unsaturated), but you can experiment with the form of serving foods with a clear conscience. Vegetables and fruits (as well as meat) can be baked without oil, steamed, or stewed. You can also replace boiling eggs with baking, make scrambled eggs without fat, or poach eggs. The main thing is to ensure that the egg is evenly cooked.

You cannot eat raw eggs during the 4-week egg diet.

Pros of the egg diet

At least in the morning, you will have a hard time believing that you are “on” some kind of weight loss system - breakfasts on an egg diet for 4 weeks are not much different from ordinary healthy protein breakfasts.

• eggs are delicious food. Even taking into account the restrictions on the use of fat in their preparation, there is room for culinary imagination in the egg diet;
• eggs cook quickly, which means the diet will not require separate time resources. In the second part of the egg diet for 4 weeks, when eggs cease to be the main dish, easy-to-cook foods are also included;
• the egg diet, like any other protein diet, is well suited for those involved in fitness;
• egg protein and trace elements contained in eggs have a positive effect on skin, hair and nails;
• eggs satiate for a long time - even with a small amount of servings on an egg diet for 4 weeks it is possible to keep hunger in check.

Cons and risks of the egg diet for 4 weeks

• Despite its relative diversity, the egg diet remains a fad diet, which involves an almost complete rejection of a certain type of macronutrients (in the four-week egg diet, fat and fast carbohydrates become such “default figures”) - that is, it is healthy and balanced to call such a nutrition plan in its original form it is impossible;
• Excess protein and lack of carbohydrates can cause various problems and ailments, from migraines to bad breath. If you notice undesirable changes in your condition, stop the diet and consult a doctor.

For your diet, choose only the freshest, selected chicken eggs...

Egg diet for 4 weeks: detailed menu for the first week and reviews

• Breakfast every day this week is the same - 2 hard-boiled eggs + ½ orange or 2 eggs + ½ grapefruit (Please also note the separate so-called grapefruit and egg diet.

Monday

• Dinner: lean meat (boiled or grilled)

Tuesday

• Lunch: Boiled or grilled skinless chicken
• Dinner: salad of cucumber, tomatoes, lettuce, bell pepper and carrots, 2 eggs, + 1 toast + 1 grapefruit or orange

Wednesday

• Lunch: any amount of low-fat, lightly salted cheese + 1 piece of toast + tomato
• Dinner: lean meat, boiled or grilled

Thursday

• Lunch: one any fruit in any quantity
• Dinner: lean grilled or boiled meat + lettuce

Friday

• Lunch: one any boiled vegetable in any quantity (beans, green peas, carrots or zucchini) + 2 boiled eggs
• Dinner: boiled or grilled fish + a portion of lettuce + 1 orange or grapefruit

Saturday

• Lunch: one fruit in unlimited quantity
• Dinner: boiled or grilled meat without fat + lettuce

Sunday

• Lunch: boiled or grilled skinless chicken + any steamed vegetables + tomato + 1 grapefruit or orange

Egg diet: full menu for the second week

• Breakfast is the same as breakfast in the first week.

Monday

• Lunch: boiled or grilled lean meat + lettuce
• Dinner: 2 eggs + lettuce + grapefruit

Tuesday

• Identical to Monday's menu

Wednesday

• Lunch: boiled or grilled lean meat + cucumber salad without dressing and salt
• Dinner: 2 eggs + grapefruit

Thursday

• Lunch: 2 eggs + boiled vegetables + cottage cheese
• Dinner: 2 eggs

Friday

• Lunch: grilled or boiled meat + 2-3 tomatoes
• Dinner: 2 eggs

Saturday

• Lunch: Friday lunch menu + grapefruit
• Dinner: fruit salad (e.g. apple, pear, tangerine) without dressing

Sunday

• Lunch: boiled skinless chicken + boiled vegetables + 1 grapefruit
• Dinner: the same as lunch

Egg diet: full menu for the third week

• In the third week, all foods allowed on a certain day can be eaten at any time without restrictions on volume and quantity.

• Monday: fruits (except banana, grapes, mango, fig)

• Tuesday: any boiled or steamed vegetables and fresh vegetables in the form of salads (exclude potatoes)

• Wednesday: combination of foods allowed on Monday and Tuesday

• Thursday: fish, boiled or grilled + cabbage

• Friday: boiled or grilled lean meat or chicken + boiled or steamed vegetables

• Saturday and Sunday: one type of fruit on each weekend (for example, only apples on Saturday and only pears on Sunday)

Last week's menu - way out of the egg diet

• Products allowed on a certain day must be distributed throughout the day at your own discretion and consumed without reference to a specific time, but strictly adhering to the prescribed quantity.

• Monday: 4 small grilled steaks (75 g each) of beef or ¼ boiled chicken without skin, a can of canned tuna in its own juice, 4 cucumbers, 3 tomatoes, 1 toast, 1 grapefruit

• Tuesday: 200 grams of boiled meat, 4 cucumbers, 3 tomatoes, 1 toast, 1 grapefruit, 1 apple or pear

• Wednesday: 300 grams of boiled vegetables, 2 cucumbers, 2 tomatoes, 1 tablespoon of cottage cheese, 1 toast, 1 grapefruit

• Thursday:½ boiled chicken without skin, 1 cucumber, 3 tomatoes, 1 toast, 1 grapefruit

• Friday: 3 tomatoes, 10 lettuce leaves, 2 boiled eggs, 1 grapefruit

• Saturday: 2 boiled chicken breasts, 1 toast, 2 cucumbers, 2 tomatoes, 120 g of cottage cheese, grapefruit, 1 glass of kefir

• Sunday: 1 can of tuna in its own juice, 200 g of boiled vegetables, 2 cucumbers, 2 tomatoes, 1 tablespoon of cottage cheese, 1 toast, 1 grapefruit

The 4-week egg diet (which, in combination with grapefruits, is very similar) requires strict adherence to the recommendations and does not tolerate violations of the regime. The result of following this rather long and complex diet will be numbers on the scale that are pleasing to the eye. An egg diet for 4 weeks allows you to achieve your “dream weight” and only you can keep it at the desired level by monitoring your diet and physical activity.

Diet for 4 weeks! At these words, many may experience outright horror. But only until they see the proposed menu, recommended rules and find out how much weight you can say goodbye to. We are talking about the egg diet.

The essence of the egg diet, or why kilograms disappear

Egg is one of the most nutritious foods. After all, it contains all the necessary elements for the formation of a new life.

There are many vitamins here: A, group B, E, D, K. This product is also rich in minerals: iron, phosphorus, copper, iodine, calcium, potassium, etc. The egg also contains a large amount of complete protein, amino acids and many other biologically active substances.

The essence of the egg diet is that for 4 weeks eggs become the main, but far from the only, product. During the entire period of weight loss, “fast” carbohydrates are excluded from the diet: sugar, confectionery, potatoes, etc. Thus, a kind of carbohydrate starvation is created for the body.

At the same time, when eating eggs, vitamin H (biotin) enters the body, which stimulates the absorption of carbohydrates. When they are deficient, biotin begins to “take” carbohydrates from adipose tissue, i.e. fats are broken down and extra pounds are lost.

All vitamins are in the egg. More precisely, an egg contains 12 essential vitamins, with the exception of vitamin C

When eating an egg diet, fats of various origins are also excluded: both plant and animal.

The lutein contained in eggs helps you tolerate the egg diet without much irritability. Firstly, it is a powerful antioxidant and prevents the formation of toxins. Secondly, lutein supports the psychological background. Thirdly, it helps strengthen the body, making it more resilient.

From the above it is clear that the egg diet is not based on fasting and low calorie food, but on chemical reactions occurring in the body.

An important point in the egg diet is that eggs satisfy the feeling of hunger well and for a long time. At the same time, their calorie content is quite low - 80–100 kcal in one egg. And it should be noted that this product is almost completely absorbed by the body - 98%, which means that when it is consumed, no toxins are formed that prevent weight loss.

This diet allows you to lose 10–25 kg over 4 weeks: the higher the initial weight, the more kilograms you will lose at the end of the diet.

It should be noted that those people who decide to make their body contour beautiful, that is, to engage in “cutting”, can successfully combine physical activity with losing weight on eggs, since such training requires a lot of protein and few carbohydrates.

Before you start an egg diet, you should weigh the pros and cons for yourself, since each method of dealing with extra pounds has both pros and cons.

Advantages of the egg diet:

there is no feeling of hunger, eggs satisfy it for a long time;

there are many different foods in the diet;

there is no preparation of complex dishes;

a beautiful body contour is formed during physical activity.

Disadvantages of losing weight with eggs:

the severity of the diet, it is necessary to comply with all its conditions;

in the first days, lethargy may appear, because the body does not receive simple carbohydrates, which provide an instant boost of energy;

Allergic reactions may occur, since eggs are highly allergenic foods.

Video about this type of diet

General opinion of doctors and nutritionists

It should be noted that doctors are not particularly enthusiastic about the egg diet. Nutritionists everywhere call for a proper balanced diet, which takes into account not only calories, but also a balance of “proteins-fats-carbohydrates”.

As described above, the egg diet excludes carbohydrates and fats from the diet. With a lack of fat, the activity of the central nervous system can be disrupted and immunity may decrease.

With a lack of carbohydrates, destabilization of the activity of the central nervous system and muscles is possible, physical and mental activity is reduced, and exhaustion of the body as a whole is possible.

It is for this reason that nutritionists are wary of the egg diet, especially since it is quite long, and such an imbalance of proteins, fats, and carbohydrates can negatively affect human health.

Contraindications

Since the egg diet involves restrictions on the consumption of carbohydrates and fats, it also has a number of contraindications for which it should not be used. These include:

pregnancy;

breastfeeding period;

diseases of the gastrointestinal tract, both acute and chronic (ulcers, gastritis, heartburn);

diseases of the liver and pancreas;

kidney diseases;

diseases of the cardiovascular system;

individual intolerance to chicken eggs.

Basic rules for losing weight on eggs

In order to get rid of extra pounds as effectively as possible, and at the same time not harm your health, you must adhere to the basic rules of the four-week egg diet.

The egg method is described by day. It is necessary to strictly observe food intake according to the proposed menu. You cannot change the days of the week, as well as breakfasts, lunches and dinners.

The diet requires three meals a day. If you have a strong feeling of hunger, then consider snacking on an apple or cucumber.

If the quantity of a product is not indicated on the menu, then its volume is unlimited. However, do not forget about the goal of the diet - to lose extra pounds, so you need to consume food in reasonable quantities. It is recommended to measure a single serving with the volume of a regular glass.

The last meal should be 2-3 hours before bedtime.

During the period of weight loss, the following foods and spices are completely prohibited: vegetable and animal fats, potatoes, flour and confectionery products, fatty meat (pork, lamb), fatty fish, sugar, salt, alcohol, grapes, banana, mango, figs, dates.

It is recommended to boil eggs soft-boiled - this way they are better digested and the development of flatulence is prevented.

Before cooking chicken, be sure to remove the skin.

It is necessary to observe the drinking regime: per day you need to drink up to 2 liters of clean water or unsweetened green tea.

All foods allowed in the diet can only be boiled, steamed or grilled, or baked. Frying is permissible in a dry, grease-free frying pan with a special coating.

Breakfast should start with citrus fruits. This leads to contraction of the stomach muscles and a temporary decrease in its volume.

Moderate physical activity will only improve the final result. During this period, it is recommended to do yoga, take daily walks (up to 3 km), and perform morning exercises.

Authorized products

With the egg diet, you can consume the following food groups for 4 weeks:

chicken eggs;

poultry (chicken, turkey);

lean meat (veal and beef);

lean fish with white meat;

vegetables other than potatoes;

fruits, except forbidden ones. Citrus fruits - grapefruit, orange - occupy a special place in the diet;

low-fat cottage cheese and low-fat cheese;

coffee, tea with lemon;

greens, onions, garlic;

seasonings for dressing vegetable salads.

Diet Variations

On the Internet you can find many variations of the egg diet: Maggi diet, Osama Hamdiy diet, protein-egg diet. But in essence, we are talking about the same weight loss method, designed for 4 weeks and based on the chemical reactions of the body.

Although the diet is called an egg diet, eggs are consumed only for the first two weeks. During this period, maximum weight loss occurs. During this period, an increased amount of protein enters the body and the fat reserve is wasted. At weeks 3 and 4, other protein foods are consumed - meat, poultry, fish. This time is intended to consolidate the result. If you neglect the second half of the diet, then its achievements will soon be lost.

Detailed menu for 4 weeks

The egg diet has its own characteristics. In the first two weeks, breakfast remains the same, but for the third and fourth weeks, a different set of products is offered for each day, which should be distributed into 3-4 meals.

		Breakfast	Dinner	Dinner
1 Week	Monday		One type of fruit	Boiled or baked meat
	Tuesday		Boiled or baked chicken	2 eggs, 1 toast, vegetable salad, 1 grapefruit
	Wednesday		Tomatoes, low-fat cheese, 1 piece of toast	Boiled or baked meat
	Thursday		One type of fruit	Lettuce and meat
	Friday		2 eggs, boiled vegetables (zucchini, beans, peas, green onions)	Stewed fish, lettuce, 1 orange
	Saturday		Boiled or baked meat	Meat, lettuce
	Sunday			Boiled vegetables
2 week	Monday	Half a grapefruit or orange, 2 eggs	Meat, lettuce	2 eggs, lettuce, 1 orange
	Tuesday		Meat, lettuce	2 eggs, 1 grapefruit
	Wednesday		Meat, cucumbers	2 eggs, orange
	Thursday		2 eggs, low-fat cheese, boiled vegetables	2 eggs
	Friday		Boiled or stewed fish	2 eggs
	Saturday		Meat, 1 orange	Fruit salad (apples, tangerine, melon, peach, orange)
	Sunday		Chicken, tomatoes, boiled vegetables, 1 orange	Chicken, tomatoes, boiled vegetables, 1 orange
3 week	Monday	Any fruits, except prohibited ones
	Tuesday	Any boiled vegetables
	Wednesday	Any permitted fruits and vegetables
	Thursday	Boiled or stewed fish, boiled vegetables, lettuce
	Friday	Meat, chicken, vegetables
	Saturday	One type of fruit
	Sunday	One type of fruit
4 week	Monday	Meat 150–200 g or a quarter of chicken, 3 tomatoes and cucumbers, 1–2 pieces of toast, tuna, canned without oil - 1 can, 1 grapefruit
	Tuesday	Meat 150–200 g, tomatoes and cucumbers 3 each, 1–2 toast, 1 apple or pear, or 20 g melon, or 1 orange
	Wednesday	30 g cottage cheese or low-fat cheese, 200 g boiled vegetables, 2 cucumbers and tomatoes, 1 toast, 1 orange
	Thursday	Half a chicken, 2 cucumbers, 3 tomatoes, 1 toast, 1 grapefruit
	Friday	2 eggs, 3 tomatoes, lettuce, 1 orange
	Saturday	500–700 g chicken, 150 g feta cheese or cottage cheese, kefir, 2 tomatoes and cucumbers, 1 toast, 1 grapefruit
	Sunday	30 g cottage cheese, canned tuna without oil - 1 can, 200 g boiled vegetables, tomatoes and cucumbers - 2 each, 1 toast, 1 grapefruit

What can you cook using the egg weight loss method?

Chicken breast baked with garlic

Chicken breast is an ideal dietary meat. You can prepare a fragrant and tasty dish from it.

Ingredients:

chicken breast - 1 pc.;

garlic - 2 cloves;

juice of one half lemon.

Chicken breasts should be washed, skin removed and small cuts made in the meat. Peel the garlic cloves and cut into thin slices. Insert a garlic clove into each pocket.

Preparing chicken breast for baking

Place the prepared breast in an oven preheated to 200 °C and leave to bake for 30–40 minutes. Then pour lemon juice over the meat and place in the oven for another 2 minutes.

To prepare the dish you should take:

cabbage - ¼ fork;

zucchini - 1 pc.;

tomatoes - 2 pcs.;

onion - 1 pc.;

garlic - 1 clove;

water - 200 ml

First, all the vegetables need to be prepared: chop the cabbage, scald and peel the tomatoes, and then chop them. You should also chop the zucchini and onion and pass the garlic through a press.

Pour water into a frying pan with high sides and add cabbage, onion and garlic. Simmer with the lid closed until done. Then add the zucchini to the vegetables and cook covered for 15 minutes. After this, place the tomatoes in a frying pan and simmer over low heat until fully cooked.

Stewed vegetables - a tasty and nutritious dish

How to get out of a diet correctly

It happens that after finishing a diet, people simply “pounce” on foods that they have not consumed for a long time. However, this cannot be done, because you can harm your health (the diet was long-term, after all), and very quickly gain back the lost kilograms. To prevent this from happening, it is recommended to follow the rules for quitting the egg diet.

The diet should consist of raw vegetables and fruits.

It is advisable to boil or bake the products.

At first, it is not recommended to eat flour products.

Products containing fats and carbohydrates should be introduced into the diet gradually.

It is necessary to observe the drinking regime - drink up to 2–2.5 liters of liquid.

It is advisable not to increase portion sizes; it is better to increase the number of meals.

The last snack should be 2-3 hours before bedtime.

Don’t forget about physical activity: fitness classes, yoga, walking, morning jogging.

Side effects

Due to the lack of fats and carbohydrates in the body, the following side effects may occur during the egg diet:

nervousness and irritability;

depression;

headache, dizziness;

halitosis;

instability in intestinal function (constipation, flatulence);

allergic reaction (rash, itching, redness on the skin).