Not everyone wants to go on exhausting diets, constantly limiting themselves in their favorite foods. It's very hard, requires incredible patience, and doesn't always help you lose weight. Even many nutritionists argue that fasting and strict food restriction do not bring positive results; on the contrary, it can have unpleasant consequences for health.
If you are looking for a simple, economical and effective way to lose weight, then we suggest using an economical diet for the lazy. It is quite light and lasts only a week. During this period, you can put your body in order and lose excess weight. But it is still worth using in situations where there is a slight excess of body weight.
Simple rules for being slim
The basics of healthy eating remain the same regardless of whether you decide to lose weight out of choice or for health reasons.
This process must begin by reviewing your own rhythm and way of eating.
Dietary nutrition for proper and healthy weight loss is developed individually
The basic rules of harmony will help with this:
- Eating vegetables and fruits daily will replenish missing minerals.
- Replacing animal fats with vegetable fats will reduce the amount of fat.
- You cannot completely exclude meat and fish from your diet, but it is recommended to replace it with lean, low-fat types.
- Natural dairy and fermented milk products must be included in the daily diet.
- It is necessary to monitor not only the portions of food, but also the amount of liquid you drink to avoid disturbing the water balance. It is best to exclude canned juices and carbonated drinks, replacing them with clean, still water.
- The best meal plan for every day consists of 5 meals: breakfast, snack, lunch, afternoon snack, dinner.
- Try to diversify your menu every day. Creating a different menu for each week will help avoid routine and addiction.
Creating an individual healthy diet menu can be difficult.
In this case, popular diets for quick and affordable weight loss come to the rescue.
How to lose weight inexpensively. The most popular diets
With so many different diets out there, choosing a diet that's right for you can be difficult.
Products used to prepare dietary dishes must be accessible
It is recommended to choose a diet not only according to taste preferences, but also according to the proposed menu.
Products used to prepare dietary dishes should be accessible, and the dishes themselves should take a minimum of time to prepare.
Among the most popular and affordable diets, it is worth highlighting the following:
- kefir;
- Kremlin;
- Dukan;
- rice;
- apple;
- buckwheat;
- vegetable;
- protein and egg.
The mono-diet, although considered one of the most popular, is not suitable for long-term nutrition.
Such a diet will quickly get boring, and besides, the body has the ability to get used to the same food, which has a detrimental effect on the process of losing weight. Therefore, such a diet is an emergency way to lose weight and unload the body.
Buckwheat diet
A subtype of mono-diet with various variations. It implies a monotonous diet, the basis of which is buckwheat porridge, prepared in a special way.
Buckwheat diet
For dietary nutrition, buckwheat cannot be boiled or stewed; it is poured with boiled water or milk and steamed.
Usually it is designed for 1-2 weeks, but if the menu is diversified with other products, it can be extended for 1 week. During the specified period, you can get rid of 2-8 kg, depending on the initial weight.
Despite the strictness and monotony of the buckwheat diet, it has a number of significant advantages:
- cleanses the body of waste and toxins;
- is characterized by its low cost;
- does not take much time to cook;
- helps saturate the body with iron, calcium, fluorine and other elements;
- gives a feeling of fullness for a long time;
- The fiber contained in the cereal cleanses the intestines and stabilizes its functioning.
Be sure to read: How to eat healthy to lose weight at home: diet and grocery list
Such a mono-diet will be a risky choice for people with health problems; it can provoke increased nervous excitement and weakness.
Therefore, it is contraindicated for people with poor health and nutritional diseases.
Kefir diet
Strict fasting diet, designed for 4-7 days. Low-fat kefir in combination with other products becomes the main product of the weekly diet.
Kefir diet
The daily ration on the diet is 1500 ml of kefir with 1-1.5% fat content and 100-400 g of additional product, while the daily ration should be divided into 6 meals exactly by the hour.
As additional products you can use:
- greenery;
- cucumbers;
- potato;
- bran;
- cottage cheese;
- chicken meat;
- fruits (except bananas and grapes);
- eggs.
In a week of such strict nutrition, you can lose up to 8 kg of excess weight if you strictly follow the nutritional rules.
The kefir diet menu can be different for every day or crossover, which means eating the same products for 2 days.
Rice diet
A type of express diet, the main product of which is rice.
Rice diet
It is preferable to use different varieties of rice: brown, red, steamed white.
The mono-diet involves 2-3 meals of rice, steamed or grilled without oil.
Rice is rich in vitamins and has a natural ability to absorb water, so it effectively cleanses the body and eliminates fluid stagnation and swelling.
Advice! To double the benefits and release nutritional enzymes, it is recommended to soak the rice in water overnight before eating.
Despite the benefits, you should be careful with this diet, since excess consumption of rice can cause the accumulation of bile in the body and the formation of gallstones.
Apple diet
There are two types of apple diet: a strict diet of only apples (up to 1.5 kg per day) and a diet that includes other foods.
The first version of the apple diet: only a few reach the finals
The second option is more popular because it is less harsh and has a greater variety of dishes.
The second version of the apple diet
This diet is designed for 3-7 days and allows you to add not only apples to your daily diet, but also rye crackers, honey, cereals, dairy products, meat and fish.
Note! Frequent consumption of apples can cause an excess of carbohydrates and a lack of proteins. This provokes increased nervous excitability and can lead to stress.
During the diet, you are allowed to drink still water in unlimited quantities, but not less than 1.5 liters. At the end of the apple diet, you can get rid of 4-7 kg.
Banana diet
This diet involves eating at least 3-4 bananas every day in combination with dairy and fermented milk products strictly according to the clock.
Banana diet
Gives a feeling of satiety, so it is easily tolerated by the body. During this diet, you can lose up to 6 kg of excess weight.
The disadvantage of the diet is the scarcity of the diet and strictly limited portions, which is why it is not recommended for people with chronic diseases of the gastrointestinal tract.
Vegetable diet
The most optimal dietary option that is suitable for a long time.
The main advantage of a vegetable diet is an unlimited choice of dishes and a wide variety of products, which will avoid addiction, apathy and weight stagnation.
Be sure to read: What can you eat for breakfast, healthy eating breakfast options + recipes, photos and videos
Vegetable diet
A vegetable diet involves daily consumption of fresh vegetables, berries and fruits in quantities of up to 1.5 kg, while foods are allowed to be boiled, steamed or grilled.
Sample vegetable diet menu for every day:
- Breakfast: vegetable or fruit salad with yogurt, rye bread, apple, juice or tea without sugar.
- Lunch: cabbage or celery soup, boiled potatoes, tomato and cucumber salad dressed with vegetable oil, a slice of rye bread, juice.
- Afternoon snack: apple, red bell pepper or rye cracker with kefir.
- Dinner: stewed vegetables with lean fish, a piece of diet cheese, crackers, a glass of dried fruit compote.
Contraindications
Before starting a diet, you need to consult a doctor, as nutritionists should discuss the diet, restrictions and contraindications with you.
Main contraindications:
- During pregnancy and breastfeeding;
- peptic ulcer and other gastrointestinal disorders;
- children and adolescents;
- sweet diabetes and other diseases of the endocrine system;
- pathology of the cardiovascular system;
- People who have had debilitating illnesses or surgical procedures should postpone following a budget weight loss diet until the weakened body has fully recovered.
Example of a daily diet plan for a week
The optimal dietary intake is compiled individually, based on the needs and preferences of the person.
An approximate weekly food menu might look like this:
| Day of the week | Menu |
| Monday | Breakfast: rye cracker, a piece of cheese, vegetables, green tea without sugar Lunch: boiled chicken fillet, vegetable salad, crackers. Afternoon snack: apple, glass of kefir. Dinner: vegetable puree soup, carrots, tea |
| Tuesday | Breakfast: fruit salad, herbal tea. Lunch: baked vegetables with fish, rye crackers, juice. Afternoon snack: kefir with bran or dried fruits. Dinner: meat with steamed vegetables (no potatoes), a piece of cheese, tea |
| Wednesday | Breakfast: a glass of kefir, vegetable salad, orange. Lunch: steamed chicken meatballs, tomato and cucumber salad, tea. Afternoon snack: a glass of juice and any vegetable. Dinner: whole grain pasta, boiled chicken fillet, dried fruit compote |
| Thursday | Breakfast: chicory drink, crackers, honey and dried fruits. Lunch: vegetable salad with crackers and bran, low-fat cheese, tea. Afternoon snack: a glass of yoghurt with fruit. Dinner: baked eggplants with fish and herbs, crackers, juice |
| Friday | Breakfast: cottage cheese casserole with honey, orange juice. Lunch: pumpkin soup with sesame seeds, chicken fillet, cheese. Afternoon snack: sandwich with crackers and cheese, kefir. Dinner: chicken baked with vegetables and sesame seeds, tea without sugar |
| Saturday | Breakfast: oatmeal with milk, apple and honey, yogurt. Lunch: baked fish with rice, vegetable salad, juice. Afternoon snack: yogurt with bran and pieces of fruit. Dinner: boiled potatoes with fish and beans, rye crackers, tea |
| Resurrection | Breakfast: toast with egg and cheese, tomato, carrots, juice. Lunch: steamed veal with vegetables and herbs, kefir. Afternoon snack: cheese with tomato and vegetable oil. Dinner: stuffed potatoes with cottage cheese, fish and herbs, dried fruit compote |
What exactly can you eat and what can’t you eat?
When following any diet, there is a list of foods that are prohibited for consumption and those that should be on the menu.
The basis of the diet should be: vegetables and fruits, herbs, dried fruits, cheese, low-fat cottage cheese and fermented milk products, cereals and cereals.
It is recommended to reduce the amount of sugar and salt consumed, and also avoid the following harmful foods:
- spices;
- soda, chips;
- confectionery, sweets and baked goods;
- potato;
- chocolate;
- butter;
- smoked and canned products;
- meat and fish with a high fat content.
Meanwhile, it is not recommended to completely exclude fish and meat, since they contain a large amount of valuable vitamins and proteins.
It is best to replace fatty varieties with low-fat beef, chicken, cod, and trout.
Diet food for weight loss: inexpensive menu for 10 days
In order for the diet to be as healthy as possible and suit you, it is recommended that you do not use ready-made menu options, but create it yourself.
Choose from the acceptable products those that you like
To correctly create a menu for weight loss for 10 days, you must follow the following rules:
- Choose among the acceptable products those that suit your taste.
- The daily menu must include at least 4 meals: breakfast, lunch, afternoon snack and dinner.
- You can search for recipes on the Internet based on the list of selected products and availability.
- Distribute meals evenly across days of the week for 10 days.
- Avoid repeating the same dishes in your diet.
- If recipes contain prohibited foods, replace them with healthy ones.
All dishes should be accessible and inexpensive, and also take a minimum of time to prepare.
Let me summarize
If you want to use an economical diet to lose weight, start eating less. Right today, when you come home, during dinner, give yourself less food than usual. At first a little - a little less, the next day a little - a little less. And so gradually reduce the volume of your portion.
The same can be done during lunch.
Remember the rule: eat breakfast yourself, share lunch with a friend, give dinner to your enemy. The maximum amount of food should be consumed in the first half of the day - at the time when you have the highest activity and performance, and all calories are consumed instantly.
In addition, answer this question for yourself: when you come home and eat a hearty dinner in the evening, are you really able to do anything else other than sit on the couch watching TV?
Doesn't a full belly bother you?! Do you want to get a lot done? Eat less.
And if none of the diets helped you lose those nasty extra pounds, perhaps it’s not a matter of diet, but of your metabolism. And this is a disease that needs to be treated.
Take care of yourself and watch your weight.
What problems might you encounter?
In the process of losing weight, some difficulties may arise that slow down weight loss and bring additional discomfort.
The most common include:
- uncontrollable hunger;
- lack of vitamins;
- depression and stress;
- circles under the eyes and skin problems;
- water balance disturbance.
All of the above problems arise as a result of an incorrectly selected diet, too strict food restriction and can be corrected by balancing the diet and taking enough water and a vitamin-mineral complex.
Uncontrollable snacking
Uncontrolled snacking on a diet occurs most often due to a psychological imbalance rather than a physiological need for food.
The body is accustomed to receiving as much food as it wants. In order not to gain additional weight due to frequent snacking, it is important to make them as healthy as possible by replacing unhealthy foods with dietary ones.
An occasional snack of fresh fruits, berries, vegetables and a glass of kefir will help saturate the body.
A periodic snack of fresh fruits, berries, vegetables and a glass of kefir will help saturate the body with vitamins and improve natural metabolism.
Want to replace dishes? It's OK!
If a dish on the menu doesn’t suit you, you can easily replace it with your own recipe using healthy ingredients.
To ensure that such a replacement does not affect the weight loss process, it is important to adhere to the rules of proper nutrition and the list of preferred foods.
Important! It is recommended to adhere to a nutrition plan if we are talking about a mono-diet. Replacing buckwheat porridge on a buckwheat diet will have a significant impact on the result of weight loss and may worsen it.
Violation of the established diet
A weight loss diet imposes certain restrictions on your diet and diet.
Failure to comply with restrictions can affect not only the process of losing weight, but also the functioning of the entire body: disrupt the water balance, intestinal microflora, and provoke skin rashes.
Eating prohibited foods can negate all a person’s attempts to lose weight and lead to weight gain.
Advantages and disadvantages
The benefits of this inexpensive diet include:
- efficiency;
- low cost of products;
- gradual correction of body weight;
- activation of metabolism and normalization of digestion;
- saturation with useful substances;
- lack of hunger.
Its disadvantages are as follows:
- possible decrease in immunity;
- it cannot be observed by everyone;
- you cannot adhere to it more than once a year;
- inconvenient diet for working people;
- the presence of restrictions on the intake of sweet, salty, flour and smoked foods.
It is worth considering that it is necessary to exit the diet gradually. If you don’t do this, you won’t be able to maintain the result for a long time.
