The lean meat diet was invented by American nutritionists in the 1980s and used clinically.Initially, the strict low-calorie diet was prescribed for people with a body mass index above 35, but later many dieters started following this diet because it allows you to lose 5 to 10 kilograms by burning fat in the hips and waist.
What kind of eating habit is this?
The Lean diet involves alternating various low-calorie and fasting days.Due to the lower daily calorie intake, the fat burning process begins.However, by the same token, you need to avoid mental and physical stress, as well as stressful situations during the diet.Outdoor walks and spa treatments are recommended.
Before starting a weight loss diet, you should go to a medical center for examination and consult a doctor.In addition, it is recommended to follow it under the supervision of a specialist, since such a diet can lead to the exacerbation of chronic diseases and the development of new diseases.
If the diet is extremely intolerable, causing general weakness, dizziness, and decreased performance, you should switch to a more balanced diet.
Main rules
A weight-loss diet requires the following rules:
- Strictly adhere to the menu (no snacks!);
- Divide the recommended list of products into 3-4 meals and chew them thoroughly to create the impression of a normal meal;
- Follow drinking habits - drink 1.5-2 liters of water per day (tea and herbal infusions are allowed, but no sugar);
- You can drink plain water with a slice of lemon or lime;
- The last meal should be eaten 3 hours before bed, otherwise snacking too late may cause metabolic processes to slow down, thereby reducing the effectiveness of the diet;
- Freshly squeezed juices are sometimes included in the diet, but banana and grape juices should be avoided as they are high in calories, and you should also avoid pomegranate drinks as they are not good for the stomach.
Store-bought drinks are strictly prohibited as they contain preservatives, dyes, and other substances that are harmful to long-term storage of the product.In addition, they lack vitamins and trace elements, which are destroyed during the heat treatment of fruits.
Enter the diet
It takes 3 days.First, you need to eliminate the following foods from your diet:
- confectionery and bakery products;
- fried and fatty foods;
- Carbonated and alcoholic beverages.
The focus of nutrition should be on plant foods - vegetables, fruits, dried fruits.It is recommended to prepare vegetable salads, dietary meat and fish, as well as natural juices and cocktails.
Menu options
Diets vary according to the duration of the diet.It can be observed for 7 to 20 days.Of course, it's worth starting with a weekly option to test your abilities and assess the effectiveness of the diet.
7 days
It can help you lose about 5 kilograms.The weekly diet is as follows:
- first day.Drink 1 liter of milk.Additionally, the amount of water you drink each day as part of your drinking habit is also important.You can start your day with a cup of black coffee, but green tea is recommended.
- the next day.Eat 200 grams of cottage cheese and drink 800 ml of tomato or citrus juice.Any drinks with banana, mango and grape added are prohibited.
- The third day.Drink 1 liter of still mineral water.
- Day 4.Bake 4 potatoes without salt or seasoning.Drink 800ml of unsweetened juice.
- fifth day.Eat 5 apples, preferably the green variety.
- The sixth day.Eat 200 grams of dietary meat (chicken breast, beef, turkey) and drink 800 ml of juice.
- Day 7.Drink 1 liter of kefir.
You should only choose low-fat fermented dairy products as part of your diet.
14 days
The results of the two weeks of dieting were gratifying - I lost about 8 kilograms.Daily diet:
- first day.Drink any amount of green tea throughout the day.
- the next day.Drink 800 ml of kefir.
- The third day.Drink any amount of green tea or peppermint (melon balm).The sweetener stevia can be used as a sweetener.
- Day 4.Drink only non-carbonated mineral water.
- fifth day.Drink 1 liter of water, eat 1 apple, and take it in 2 times.If desired, the fruit can be baked in the oven.
- The sixth day.Drink 1 liter of milk.
- Day 7.Drink green tea or mint without restriction.
- Day 8.Drink 1 liter of skimmed milk (skimmed milk).
- Day 9.Eat two fresh or baked apples and drink 1 liter of water.
- Day 10.Drink 1 liter of kefir.
- Day 11.Eat 400-600 grams of fresh cucumber.
- Day 12.Drink green tea or mint without restriction.
- Day 13.Drink 1 liter of milk.
- Day 14.Eat three fresh or baked apples and drink 1 liter of water.
20 days
This is the most long-lasting diet option and will allow you to lose around 10kg.You need to start with a 7-day diet. The menu for days 8 to 20 is as follows:
- Day 8.Eat stews, lean meats and dairy products sensibly.
- Day 9.Eat 200 grams of cheese and drink freshly squeezed juice.You can make smoothies with a variety of fruits, except bananas and grapes.
- Day 10.Eat 200 grams of lean fish (cod, lemon fish) or shrimp.Drink juice.
- Day 11.Bake 4 potatoes and drink the juice.
- Day 12.Eat 5 green apples.Can be baked in the oven.
- Day 13.Eat 200 grams of dietary meat and drink 800 ml of juice.
- Day 14.Drink 1 liter of kefir.
- Day 15.This is a "rest" day where you can step away from the diet.You can eat any healthy food.Preference should be given to porridge, light meat or fish soup and salads.
- Day 16.Eat 5 apples.
- Day 17.Eat 200 grams of meat and drink 800 ml of juice.
- Day 18.Drink 1 liter of kefir.
- Day 19.Eat 200 grams of cottage cheese and drink 1 liter of water.
- Day 20.Eat 1 apple and drink 1 liter of kefir.
quit dieting
It is a mistake to think that you can immediately return to a normal diet after a lean diet.Not only does this lead to "gaining back" the weight lost, it can also be harmful to your health.The fact is that during dieting, the body is unable to digest normal food due to the reduced quantity and quality of digestive enzymes it receives.Therefore, you need to gradually "learn" to eat correctly to avoid gastrointestinal problems.
When creating a menu, you need to take into account that the diet should be based on soft foods and have a minimum content of crude dietary fiber and fiber.With this rule in mind, the protocol for quitting the diet is as follows:
- first day.Prepare a light vegetable soup without adding salt.Eat it in 4-5 times, the portion size should be moderate, 200-250ml each time.It is forbidden to add beans and pasta to the soup.
- the next day.Include steamed vegetables and grilled or boiled fish in your diet.These foods flood the body with useful substances but do not disrupt the function of the gastrointestinal tract.You can include milk and herbal teas in your drinking regimen.
- The third day.Introduce a portion of boiled meat with skin removed, bones removed, and fat layer removed.If desired, you can prepare the patties grilled or steamed.Pureed broccoli or other boiled vegetables are the perfect side dish.
- Day 4.To activate the peristalsis of the stomach and intestines, for breakfast you can prepare a thick porridge - oatmeal, barley or corn.It is best not to add salt to the porridge, but it can be cooked with milk.After a week, you can include semolina and rice in your diet.
- Days 5-7.Gradually increase portion sizes and their calorie content to meet daily requirements.
- Days 8 – 10.Includes small portions of heavy food, recommended in the morning to facilitate digestion during the day.Regardless, you should avoid foods that are too fatty and high in calories.
The amount of coffee and tea should be limited to 1-2 cups per day.
recipe
On a slimming diet, you do not have to indulge in original dishes, but it is worth considering recipes that will make it easier to follow a low-calorie diet:
- herbal decoction.Mix a bunch of lemon balm with 1 Tbsp.Lake green tea.Transfer the ingredients to a kettle and pour 1 liter of 90-degree water.Infuse and drink, diluting with warm water.
- sweet green tea.Combine 1.5 Tbsp.lake green tea and 1 tbsp.Lake stevia herb.Brew 1 liter of 95-degree water and let it sit for 20 minutes before drinking.
- Potatoes with skin on.Line a baking sheet with paper and add the potatoes, making cross-shaped slits first to prevent them from bursting.Place the baking sheet in the oven, preheat to 180 degrees and bake for 30 minutes.During cooking, potatoes can be sprinkled with water or dill tincture.
- baked apple.Cover a baking sheet with parchment paper and place the fruit in the oven for 10-15 minutes at 180 degrees.Golden apples are best for baking.
On diet days when juice is allowed, you can prepare the following fresh juices:
- Peel 4 oranges and juice them.Add 100g raspberries and cranberries.Blend in a blender and add 3-4 ice cubes.Let sit for 2-3 minutes and drink.
- Peel 2-3 grapefruits and 500g oranges.Squeeze juice from citrus fruits, blend, sprinkle with a little cinnamon, mix and drink.
- Peel 4 green apples and 1 pear.Remove the core, combine in a blender and combine.Add 1 stick of celery, 3-4 ice cubes, and stir again.If necessary, add cold water.
warn
Lean diets can lead to gastrointestinal disorders, including gastritis.Therefore, it must be done under the supervision of a doctor to stop losing weight in time.In addition, such eating habits may lead to metabolic disorders, psychological problems and reduced immunity, as well as hair loss and brittle nails.Therefore, in order to normalize the condition, it is important to properly abstain from diet and take a course of vitamins.
Contraindications
For those who have a normal body mass index and just want to lose a few kilograms, a slimming diet is strictly not recommended.It is also contraindicated in people with gastrointestinal, heart and kidney disease, as well as chronic illnesses.Breastfeeding mothers, pregnant women and teenagers should benefit from this weight loss method, as a lack of vitamins and beneficial elements can have an extremely negative impact on their health.
So, the slimming diet is a strict low-calorie diet developed for people with a body mass index of 35 or above.You should adhere to this diet in consultation with a doctor and under his strict supervision to minimize negative effects on the body.