Diet minus dinner: menu, effectiveness and results

How to quickly lose weight and not gain excess weight again in the near future? This is a rather complex question to which there is no clear answer. There is a way for everyone. One goes to the gym, the other chooses a sophisticated diet for himself. But there is one method that works great for everyone. Universal and very simple - it is called the “Minus Dinner” diet. Reviews call it a diet for the lazy, since it does not involve preparing special dishes or purchasing expensive products.

general description

This system is based on an unshakable rule. Eat breakfast yourself, share lunch with a friend, and give dinner to your enemy. This is exactly what adherents of the “Minus Dinner” diet do. Reviews say that this system is simple and affordable. It does not require counting calories or a special menu. You can easily cook the dishes that are familiar and favorite in your family. All it takes is to deprive yourself of your evening meal. Is it difficult? It's up to you to decide. If you think that such a system is not capable of giving good results, then you have not yet tried the “Minus Dinner” diet. Reviews say that this is one of the most effective systems.

Low calorie

Assumes compliance with the calorie norm of 1000 calories. It is considered the most strict. Duration 3 days. Effect: loss of 15 kg.

Allowed:

vegetables without starch;
sweet and sour fruits, except dried fruits, bananas, grapes;
boiled chicken breast;
fish fillet;
soft-boiled eggs,
wholemeal bread;
fermented milk;
unrefined vegetable oil.

Option 1 suggests eating 4 times: breakfast, lunch, dinner, afternoon snack, dinner.

A sample menu is as follows:

breakfast: porridge with water, a glass of low-fat kefir or milk;
lunch: berries with fruit + skim milk;
lunch: vegetable salad with chicken fillet;
afternoon snack: any product in any quantity;
dinner: salad of tomatoes, cucumbers, seasoned with low-fat sour cream, rice or pasta.

Sample menu for 1 day for the American low-calorie diet

Basic principles

Believe me, it won't take you long to remember them. They are simple and understandable. The diet does not impose a ban on food. That is, you can count on the menu to contain all the vital and important nutritional elements.

The only prohibition is “bad” fats. Fried sausage, lard, pies from a frying pan - all these are foods that are best avoided. Ideally, you should completely exclude them from your menu. If no reason allows you to give up your favorite snack, try to eat it no more than a couple of times a week, in small quantities. The rest of the diet can be very varied and complete.

Who should give up the diet?

Fortunately, the diet has no contraindications, because there are no global changes in nutrition, just as there is no constant fasting. But still, children, elderly people, and nursing mothers should consult their doctor before going on a diet.

The dinner minus diet allows you to gradually lose weight, and its main goal is to improve your health and establish proper nutrition. And if the diet is balanced and without harmful foods, then the kilograms will disappear.

Number of meals

Here you are given the opportunity to structure your day in the way that is most convenient. Reviews of the “Minus Dinner” diet are not for nothing called the most loyal system. In the classic version, there should be three main meals per day. By reducing their calorie content, you can organize two additional snacks.

Breakfast. This is the most important meal of the day. Even if you couldn’t imagine a full morning meal before, you definitely need to love it. Breakfast can be complemented with your favorite dessert. This will energize you and prevent depression.
Dinner. It's time to charge your body with a set of fats, proteins and carbohydrates. Once you are fully satisfied in the middle of the day, it will be much easier for you to refuse dinner.
The last snack must be completed before 16:00-18:00. After this, any food intake is prohibited. Try to empty your refrigerator of tempting goodies. Buy groceries per day. The ideal option is for the last portion to be eaten during an early dinner.

Reviews on the forums will help you decide on such an experiment. The “Minus Dinner” diet seems complicated, but the main thing is to start. Communicating with those who have acquired the desired forms thanks to this system, it is much easier to follow the rules and go towards the goal.

Important Rules

One of the main rules is the time of the last meal. It all depends on what time a person goes to bed. If sleep begins at 22 o'clock, then the last meal should occur at 17 o'clock. And if going to bed occurs at 23-24 hours, then you are allowed to have your last meal at 19 hours. The main thing is that about five hours pass between the last meal and sleep.

Breakfast and lunch can consist of whatever your heart desires, but to make the diet more effective, you should limit:

flour products;
sweets;
smoked meats;
spicy dishes;
fast food;
semi-finished products.

You don’t need to completely exclude your favorite foods, just if you want a cake or a piece of cake, it’s better to eat it in the morning, because in the morning you don’t want to eat as much as in the evening. If you still want something forbidden in the evening, you can enjoy it, the main thing is not to overdo it.

The most high-calorie foods should be consumed before lunch, since a whole day is enough to use them up, but if you eat high-calorie foods before bed, the fat will settle on the body and will not go anywhere.

Preference should be given to cereals, fruits, vegetables and seasonal berries; fermented milk products are also important. It will be good if you eat raw fruits and vegetables or those that have undergone minimal heat treatment.

Why can't you eat in the evening?

Nutritionists can easily answer this question. Most of the time, our evening activity is not too great. A man comes home from work and sits in front of the TV. Consequently, the calories received are not completely consumed. If the body does not receive any food, it will be forced to use its own fat reserves.

To make it easier to endure the evening, you are allowed to drink an unlimited amount of unsweetened liquid. This can be herbal tea, water or green tea. You should also not forget to drink water throughout the day. It will allow you to fully cleanse your body.

Diet tips and advice

You can also note some tips and additional diet rules:

There is no need to completely give up any foods; if the body requires something, it is better to give it to it, but if this food is not healthy, then in minimal portions.
Each person needs to set a goal for themselves, why they want to lose weight, then it will be easier to maintain it. But you don’t need to set unacceptable goals, for example, losing 15 kilograms in a week, this is unrealistic.
Fruits and vegetables are, of course, very healthy, but we shouldn’t forget about fats that are healthy for the body. Nothing bad will happen if you add a little butter to the porridge or eat a piece of lard. If you do not overdo it and divide calories correctly, this will only be beneficial, and the kilograms will leave the body.
It is better to leave active walks, running, and sports for the morning, since after such activities the appetite awakens. It’s better to leave reading, watching TV or distant communication with people via the Internet for the evening.

How to distract yourself from the desire to eat

We are all different, and if one person tolerates refusing to eat quite easily, then another suffers seriously from the fact that the next snack will only be in the morning. To mitigate your fate, you can resort to the following techniques:

Be sure to have lunch. Include sources of complex carbohydrates in your diet. This is an important point to ensure that the feeling of fullness is maintained for a long time. This will ensure that you don't end up wolfing down food when you get home.
If you still feel hungry, then go for a walk. Walking, running, working out in the gym, all this works great for you.
Handicrafts or other hobbies are also great distractions. Yoga, meditation - you can choose an activity to your liking.
It is recommended to take a warm shower before going to bed. You can add chocolate-scented foam. And if you add candles and a cup of herbal tea to this, you will get an excellent alternative to dinner.

For three weeks

This is the healthiest food system. Its duration is 21 days. There are no hard restrictions. Its main principles :

alternating protein and carbohydrate days;
Alcohol, sweets, fast food and other unhealthy foods are prohibited;
frequency of meals – 5 and small portions;
it is necessary to adhere to the correct drinking regime;
the amount of animal fats should be kept to a minimum;
Reasonable physical activity is required.

Protein products allowed:

low fat cottage cheese;
kefir;
quail, chicken egg;
dietary meat;
lean fish;
low fat cheese.

If you really want to eat, then you can allow no more than 2 glasses of milk per day. And to restore strength, a little natural high-quality honey.

The following carbohydrate foods are allowed:

Hercules;
unsweetened fruits;
vegetables;
porridge without added salt, sugar;
greenery;
breads, cereals (in moderation).

Simple carbohydrates should be completely removed from the diet. And for dressing salads, lemon juice and a little vegetable oil are ideal.

While on such a diet, you can easily get rid of 10 kg. The advantage of such a diet is its safety for the body, as well as a feeling of comfort throughout the entire period.

Pros and cons of the system

Reviews with photos provide important information. The “Minus Dinner” diet is distinguished by stable, although not very fast results. If this diet becomes natural and habitual for you, then the problem of excess weight will never arise for you again. But, like any power system, this one also has its pros and cons. Let's start with the positive points:

One of the most significant advantages is the absence of hunger strike. That is, the diet does not accept abuse of your body. The technique only introduces restrictions on food intake a few hours before bedtime and at night. If you eat right throughout the day, this will cause virtually no discomfort.
There is no need to give up your favorite foods. But to achieve maximum effect, you need to limit your caloric intake.
The diet presupposes a fairly loyal attitude to the caloric intake of the diet. But control is still necessary. The total “weight” of the daily menu should be in the range from 1,800 to 2,500 kcal. This circumstance eliminates the need to eat only vegetables and fruits.
A big plus is that the diet can be used by almost everyone. The only exceptions are expectant mothers and nursing women. The danger of changing hormonal levels forces us to abandon any experiments, even the most harmless ones.

Perhaps the only drawback is the impossibility of instant, rapid weight loss. In addition, refusing only dinner and consuming any dishes during the day somewhat obscures the effectiveness of the restrictive regime. Essentially, this is an option for the lazy. The “Minus Dinner” diet earns reviews mainly due to the stability of the results obtained.

For one week

Although this option is the shortest in duration, it is also the most strict. It can lose 1 kg per day. It is especially important to remember the correct drinking regime. The menu of such a food system includes the same breakfast all 7 days with a cup of coffee without added sugar, a boiled egg, an apple. Lunches and dinners are varied.

Below is the menu by day .

Lunch: 60 grams of cottage cheese, yolk, milk + rye bread (slice). Dinner: scrambled eggs with tomatoes, apple.

Lunch: lettuce, boiled chicken 100 g, croutons + tea. Dinner: cottage cheese with fresh herbs + half a glass of milk with black bread (slice).

Lunch: egg, soft-boiled tomato, cucumber, 50 grams of ham. Dinner: hard-boiled eggs, tomatoes, toast, apple.

Lunch: boiled fish, lettuce leaves, croutons, coffee. Dinner: boiled dietary meat with lettuce, 200 ml of milk.

Lunch: boiled fish with celery, green tea. Dinner: boil the yolk and meat, an apple, a glass of milk.

6
Lunch: brown brown rice, meat, lettuce. Dinner: eggs, croutons, yogurt.

Lunch: boiled liver, 2 potatoes, spinach. Dinner: vegetable salad, egg, tomato, low-fat ham – 50 gr.

What can you count on

Much will depend on your diet. No one has canceled the balance between consumed and expended energy. Therefore, reviews and results of the “Minus Dinner” diet may vary slightly. But on average, even if you pamper yourself with delicious food throughout the day and are not in too much of a hurry to sign up for the gym, your body weight can decrease by 1 - 2 kg in a week. This is not a bad achievement. In order for the results to be more serious, you need to adhere to a healthy lifestyle, play sports and switch to healthy foods.

Selecting food for dinner

As we understand, dinner must only bring benefits to our body, but in most cases we make it so that dinner only harms us. It is necessary to approach food for the evening wisely. That is, you need to have dinner with foods that can be digested on average for about three hours. If you drink juices, light soups, eat chocolate, and so on for dinner, then you will soon be hungry again, since these foods are digested within an hour. Under no circumstances should you go straight to bed after dinner, as this is also extremely harmful to the body. Also, for dinner you should not eat foods that take a long time to digest. This includes fried meat, smoked meats, liver, legumes, and so on. The most suitable foods for dinner are eggs, light salads with sour cream, but not fatty, boiled potatoes, seafood are all good.

Here are some simple recipes for your evening:

you need to take 200 grams of shrimp, mix with tomato sauce and cook the whole thing in the microwave. You can also boil yourself some pasta, but only those made from durum millet.
Boil a couple of jacket potatoes, cook 200 grams of fish in the oven, and also cut tomatoes into a salad, pour citrus juice over them and sprinkle with spices.
cut about 400 grams of Chinese cabbage, and then pour vegetable oil over the whole thing, lemon juice or mustard will also work. You can also eat some bread along with the boiled chicken wing.
We prepare an omelette for dinner: initially you need to chop the onion finely and fry it in vegetable oil. After that, add chopped tomatoes and some mushrooms into the frying pan. The whole thing then needs to be filled with beaten eggs in the amount of two pieces.
For dinner, you can also eat a little cottage cheese along with cookies, but there should be about 50 grams of cookies, no more.

Noticeable changes

Although the diet does not promise quick changes, you will notice the first changes fairly quickly. The absence of excess load in the form of evening meals has a very good effect on digestion, which is emphasized by reviews and photos. The results of the “Minus Dinner” diet appear after 3-4 days. The bulging tummy gets a little smaller and stops attracting attention. After about two weeks, it becomes noticeably flatter.

The second problem area is the hips. But the decrease in their volume will become noticeable no earlier than in a month. To speed up this process, you need to reduce the calorie content of your daily diet and increase activity.

What effect should you expect?

On the fourth day of the “Dinner minus” diet, the stomach will seem to dry out, and then it will become completely flat. As for the hips, this is a problem area and it will only decrease in a month. To achieve better results, you should include daily physical activity and perform exercises that promote weight loss specifically in the hips and buttocks.

Menu Features

The “Minus Dinner” diet involves making changes to your diet. This is an important point, because in most cases it leads to excess weight gain. An example menu looks like this:

For breakfast, you can safely cook yourself scrambled eggs. Porridge and salad are also allowed.
For second breakfast you can have marshmallows, fruit or berry jelly.
It is better to have lunch with soup, boiled meat and vegetables.
Cottage cheese mixed with dried fruits is perfect for an afternoon snack.

Products can be changed, leaving only the principle of constructing the diet. By reducing your total caloric intake by just 100-200 kcal, you get a chance to make your weight loss even more successful.

diet dinner minus forum

The basics of weight loss: to start losing weight, you need to consume fewer calories than you expend. And here everything is not as simple as it seems. Three important points: 1. Weight is not just hated fat. These are also bones, muscles, and internal organs, including the brain. The main task of losing weight is to get rid of excess fat, and not weight in kilograms, because with diets you may lose kilograms, but fat will not decrease by an ounce. Ideally, of course, before starting a diet, it would be good to know the “composition” of your body: how many kg of the total weight are bones, organs, muscles, and how many are fat. If you take two people of the same weight, height and age, one of them may have five kg of excess fat, and the second - not a drop. This is because muscle weighs more than twice as much as fat. For example, if you look at the BMI tables, then Brad Pitt is clearly overweight and he needs to lose weight)) All bodybuilders with almost completely “fat-free” bodies also have colossal excess weight according to the BMI tables. Weight almost never means anything. It only means the amount of excess fat (fat can still happen and is not superfluous at all). 2. Fat for our body is the main strategic reserve, on which (in the understanding of the body) its chances of survival depend. For the sake of preserving and increasing this important reserve, the body is ready to sacrifice other components (muscles, tissues, and so on). 3. There is such a thing as your basal metabolic rate. This is the number of calories that the body spends on its basic functions: breathing, heartbeat, digestion, creation of new cells, etc. It is calculated in calories. On average, this is one calorie per hour for every kilogram of weight. This is how many calories you will burn if you lie still all day. If you begin to reduce your caloric intake below this figure, you will provoke your body into protecting itself. 4. Our body still lives in the realities of the Stone Age. When he feels that he has stopped being fed or is not being fed enough, he launches defense mechanisms that helped him survive in conditions when there was not enough food. It is these mechanisms that most people who lose weight encounter and lose in the battle with them. I will give an example of such a battle in the next post. To summarize: 1. You need to get rid of excess fat, not excess weight. 2. Fat is perceived by our body as the most important reserve, therefore, to get rid of excess fat, we need to understand the “psychology” of the body and create the right conditions. When the body begins to regularly receive fewer calories, the body goes into emergency mode: “Famine has arrived!” and takes steps to reduce their spending. The main thing to note here is that he is not starting to lose fat, he is reducing his costs. The average person has a basal metabolic rate of approximately 1,200 calories. The body's daily calorie requirement is the level of basal metabolism + calories for other expenses (walking, sitting, mental work, physical activity). The average healthy person needs 2000-3000 or more calories per day. So, a typical story of a typical weight loss with a typical outcome. Using a specific example, with explanations. Initial data: Weight: 73 kg. Amount of body fat: 32% (of total body weight) The number of calories required to maintain the body in its current state is 2000 calories daily. Goal: lose weight up to 57 kg. 1. To lose weight, you need to burn more calories than you consume - everyone knows this. A person losing weight goes on a diet of 1,500 calories per day, thus creating a deficit of 500 calories. 2. A sharp decrease in the amount of food consumed gives the body a signal that hungry times have come. The body turns on automatic survival mechanisms and learns to function on 1,500 calories a day. 3. The body adapts by getting rid of water and muscle first (since maintaining muscle mass consumes the most calories) and fat second. Fat is the most valuable reserve for future survival, so the body reserves it as a last resort. Research shows that in general, for every 5 kg of weight lost through dieting, approximately 3 kg of muscle and 2 kg of fat are lost. 4. Since there is less muscle (therefore, the cost of maintaining it has decreased), the body has adapted to 1500 calories per day and weight loss stops. 5. To continue losing weight, the person losing weight must again reduce the amount of calories they consume. From 1500 he goes to 1000 calories a day. 6. The body again sheds muscle and fat to adjust. 7. When the body has adjusted to 1000 calories a day, weight loss stops. Results at this point: Weight: 62 kg (minus 11 kg from initial, of which: 5 kg fat, 6 kg muscle) Body fat content: 30% (of total body weight) (- 2) Number of calories to maintain the body in current state – 1000 calories per day (- 500) At this moment the situation looks like this. Since the body is in a state of chronic starvation, it turns on additional means to conserve energy - the functioning of the endocrine system decreases. In addition, since almost half of the weight lost was muscle, metabolism decreases and lethargy and drowsiness appear. Lethargy leads to inactivity, and the body burns even fewer calories than before. There is nowhere to go further. You cannot reduce your calorie intake. There is also nothing special to burn calories with - muscle mass has decreased significantly, metabolism has slowed down, the endocrine system is working slowly. Under these conditions, it is almost impossible to lose weight, but you can gain it very easily: the feeling of hunger at this moment becomes obsessive and is very difficult to control. Then the inevitable happens. Since the body has adapted to 1000 calories a day to maintain the body in its current state, at the current level of physical activity (very low), the additional calories will inevitably lead to weight gain, which the body will convert into fat. Since the feeling of hunger at this moment has become unbearable, sooner or later the person breaks down and a period of intense gluttony begins. The amount of fat in the body will increase to the original level and higher, since the body will gain reserves in case of the next unexpected hunger strike (namely, diet). What we have in a year: Weight: 78 kg (+ 5) Amount of fat: 38% (+ 5) Amount of calories to maintain the body in its current state: 1500 (- 500). I have gained more fat, but now I need to go on a diet to prevent it from gaining even more! For those who often and for a long time go on all sorts of restrictive diets, their metabolism can decrease to such an extent that they begin to gain weight even looking at cakes. They find themselves in a hopeless situation: either eat only cucumbers, suffering from hunger, or gain weight from every crumb of bread, and at the same time they still all have a lot of excess fat. What to do? Two key concepts are metabolism and muscle mass. Metabolism can be accelerated, and muscle mass can be increased. 1. Gain muscle mass. Muscles are the main consumer of calories in the body; the more of them, the higher the level of basal metabolism. Olympic swimmer Phelps consumes 25,000 calories daily. This is ten times more than the average person. And yet he doesn’t have a drop of excess fat. But not so much because he trains every day, but also because he is all muscle. With that much muscle mass, he could lie on the couch and watch TV all day and still burn more calories than the average person running around town all day. There are two types of physical activity: 1. Aerobic (cardio). This is all kinds of jumping and running. This type of exercise helps burn more calories, increases lung capacity and improves heart function. At the same time, this type of load can reduce the volume of muscle mass. 2. Power. This is all kinds of weight lifting (dumbbells, exercise machines, push-ups). This type of exercise allows you to increase muscle mass. As you can see, the effect from them is different and in some places the opposite. The golden mean is to combine one with the other. For example, if you go to the gym for an hour and a half, then devote 45 minutes to strength training and 45 minutes to cardio (in that order). This will help you burn more calories and also strengthen your muscle mass. Not as much as you would grow it by doing only strength training, but still enough for weight loss purposes. For those who are afraid of “becoming like Schwarzenegger”: for women this is almost impossible. Ask this question on any bodybuilding forum and you will be “laughed at by everyone.” It is generally difficult for women to gain and maintain any significant muscle mass. Female bodybuilders are people who have dedicated years of their lives to their hobby and spend five hours or more in the gym every day. If you go to the gym three times a week and do strength exercises for 45 minutes, for the first six months you will not see any results at all in the form of any visually visible muscles (but you will feel how stronger and toned your body is). The maximum that you can achieve in a year of such training is an improvement in body proportions (where there used to be fat, there will be more muscle). If we really talk about it, it is impossible to lose excess fat with diets. Excess fat can only be burned through physical activity. 2. Eat more often, but in small portions. I have already written that at the first signs of hunger, the body begins to destroy muscles, at the same time slowing down the metabolism. You can trick him a little if you distribute your diet so that you eat 4-6 times a day, every 3 hours in small portions. This will give the body a signal “Enough food! You don’t have to fight for fat!” and he is more willing to part with the excess. Plus, you don't have time to get hungry between meals. It turns out a wonderful effect: it seems that you chew something all day, you don’t feel hungry, and at the same time you lose weight. Regular dieters skip breakfast, eat something diet-friendly for lunch, and attack the refrigerator for dinner and chew until night. 3. Experiment with the ratios of protein, fats and carbohydrates in the diet. Sometimes the weight loss effect can be achieved only by doing this, without reducing calories. It especially helps when weight loss has stopped (a plateau has occurred). An increase in protein and a decrease in carbohydrates can have an effect. I'll write about this later. There are also fourth and fifth components - water, adequate sleep and skills to reduce stress in life. This is also discussed in a separate post. To summarize. In order to successfully get rid of excess fat, the following is required: 1. Slightly reduce the calorie content of your daily diet and at the same time increase the level of physical activity. Be sure to include power loads. 2. Choose an effective ratio of proteins, fats and carbohydrates. 3. Eat often and in small portions. 4. Drink enough water. There are two more methods that can be used from time to time (especially when the weight is stuck): 1. Carbohydrate rotation. 2. Alternating calories. 3. Loading (not unloading!) days. In the end, I want to emphasize once again: 1. Without sufficient muscle mass, losing weight without harm, seriously and for a long time is almost impossible. 2. In order to lose weight, you need to eat, not starve. You need to eat right and enough.