Some women lose weight by summer, and some women lose weight in summer. Most often this happens unconsciously, simply under the influence of the weather. When it’s above thirty degrees Celsius outside, thoughts of a fried cutlet and a sausage sandwich somehow evaporate by themselves.
But in addition to the unconscious transition to lighter foods, there are also a variety of summer diets for 7 days or less, which ideally fall under the conditions of the hot season, allowing you to lose weight and not suffer from hunger. How to do it correctly, what products to use, and what it will give is described below.
Summer nutrition principles
In the summer, nature itself favors a person to lose excess weight. Hot weather reduces appetite, and most people switch to light foods instead of fatty and high-calorie foods. In addition, the beach season can create good motivation for losing weight, because any girl wants to look irresistible in an open swimsuit.
Summer diets involve a healthy diet: the diet consists of all kinds of fruits, berries and vegetables, fresh, boiled or baked. You can eat them in unlimited quantities, the main thing is to satisfy hunger as it arises, and not to continuously absorb healthy foods in the hope that they will not be deposited on the waist and hips.
To replenish the fluid balance depleted due to diet, you need to drink at least 2 liters of water per day .
This should be pure water without gas or flavoring additives, but you will have to give up strong tea, coffee, lemonade and other drinks, especially alcoholic ones. In addition to 2 liters of water, you can only drink unsweetened green tea, natural juices, compotes and fruit drinks made from vegetables, berries and fruits without added sugar.
Benefits and harms
Eating only vegetables and fruits for two weeks cannot but affect your health and well-being. Since the seasonal gifts of nature contain many vitamins and other useful components, the benefits of such a diet will not only be in losing weight, but also in improving the condition of the skin, hair and nails, and improving the functioning of the digestive tract.
During the 14 days of the summer diet, the following changes occur in the body:
- Fewer calories are taken in than burned, resulting in the burning of fat deposits;
- a large amount of vegetables and fruits will fill the stomach, but will not affect the figure due to the low calorie content, as a result of which a person will lose weight without a strong feeling of hunger;
- vegetable fiber helps cleanse the intestines and normalize its functioning;
- fiber also prevents the deposition of fats in the form of folds on the skin;
- the beneficial components contained in vegetables and fruits will saturate the body, as a result of which it will not experience stress even during 2 weeks of the diet.
After such a diet, the body itself will not want to return to its usual way of eating. Fried meat, smoked lard and unhealthy chips will no longer cause such satisfaction as before, and many people will unknowingly fill their refrigerator with vegetables and fruits, rather than the former harmfulness.
The negative impact of summer diets is that if you eat only vegetables and fruits for 2 weeks, your body will become exhausted. This will cause headaches, dizziness, fatigue and other side effects. Such a diet is difficult to maintain, so it is better to supplement the menu with protein and carbohydrate foods, for example, lean meat, cereals and lean soups.
Ketogenic diets
This diet includes limiting carbohydrate intake in favor of fat. It causes a constant decrease in blood glucose concentrations and shifts energy metabolism from the use of carbohydrates to the breakdown of lipids with the formation of ketone bodies.
There are 4 main types of ketogenic diet, the standard one is usually recommended for weight loss. This is a very low-carb, moderate-protein, high-fat diet. It usually contains 75% fat, 20% protein and only 5% carbohydrates.
This is an effective diet for losing weight in a week. It helps you lose more weight than a fat-restricted diet without the feeling of hunger. In people with impaired glucose tolerance or type 2 diabetes, it increases tissue sensitivity to insulin, which is very beneficial for their health.
The following products should be excluded or reduced from the menu:
- any sweet foods, carbonated drinks;
- wheat, pasta, cereals, rice;
- fruits (you can eat small portions of strawberries);
- beans and other legumes;
- potatoes and other root vegetables, including carrots and beets;
- low-fat foods;
- refined vegetable oils, mayonnaise;
- alcohol.
What is allowed without restrictions:
- red meat, sausages, sausages, bacon, etc.;
- chicken or turkey meat - any parts;
- fatty fish, such as mackerel, salmon, trout;
- egg yolks;
- sour cream, butter and olive oils;
- cheeses, avocados, nuts;
- vegetables with virtually no carbohydrates: greens, tomatoes, bell peppers.
Additionally, it is necessary to consume vitamin-mineral complexes.
Simple and balanced nutrition
You can cook the same dishes every day for two weeks. In this case, you will be able to lose weight, accustom your body to a balanced menu, and save a little on food. This summer diet has several strict principles:
- Fresh bread and pastries are completely excluded from the menu;
- you need to eat in small fractional portions 5-6 times a day;
- There should be equal periods of time between meals;
- meals should be separate, that is, only 1 type of food can be prepared for each meal;
- Sweet fruits - bananas, dates and grapes - are completely excluded from the diet.
According to this diet, for breakfast you need to eat a portion of any fruit (200-300 g) and drink a glass of green tea. The fruits can be eaten whole, or you can make a kind of cocktail with low-fat kefir or yogurt in a blender. For second breakfast, drink a glass of the same fermented milk product.
For lunch, buckwheat or rice is boiled in water (100 g of cereal); a lean piece of meat, chicken or fish (100 g), cooked without salt and spices, is added to the side dish. For an afternoon snack, drink another glass of fermented milk drink. For dinner, make a vegetable salad without dressing, and for the second dinner, drink another glass of low-fat kefir or yogurt.
Basic principles
It is important to understand that moderation is important in any diet so as not to harm your health.
Try to develop a healthy eating system and then use it on a daily basis, making small adjustments. Here are a few principles you should follow to lose weight without being too restrictive.
- Drink more than two liters of plain water daily.
- Before eating, drink a glass of water. It is better to do this half an hour in advance to dull the feeling of hunger.
- Eat at least half a kilogram of fruits and the same amount of vegetables.
- The last meal should take place no later than nineteen hours.
- While on the diet, avoid drinking alcohol. Do not abuse it even after finishing your summer diet.
- Keep your daily calorie intake to 1200 kcal.
- Your diet should contain protein foods. Let it be legumes, lean fish, as well as other seafood and poultry.
- Try to spend time actively to move more.
- Avoid salty foods, including smoked and pickled foods.
- You need to give up sweets, flour and confectionery products.
These are simple principles, if followed, it is not difficult to lose three to four kilograms per month. The longer your diet continues, the more your weight will decrease.
Mono-diet chains
One-component diets allow you to quickly and effectively cope with excess weight, but they cannot be used for two weeks. The only option is to create a chain of such mono-diets, devoting one day to each product. A common version of this type of weight loss lasts 7 days, but if there are no side effects or feelings of hunger, you can extend the diet for another week. The diet looks like this:
- 1 day – choose any vegetable that is consumed raw, boiled, baked or steamed, usually 1-1.5 kg is enough;
- Day 2 – any fruit is selected and consumed raw or baked, usually 1-1.5 kg is enough;
- Day 3 – any berry is selected and consumed in unlimited quantities, fresh or in the form of mousse or puree;
- Day 4 – you need to drink kefir or low-fat yogurt all day; cottage cheese can be an alternative;
- Day 5 is a vegetable day, you can use the same fruits as on the first day, or choose others;
- Day 6 – berry day, the menu is repeated for 3 days;
- Day 7 – any fruit is consumed in the form of freshly squeezed juice (2-3 liters per day) without added sugar.
In the second week the diet is repeated. If someone who is losing weight constantly feels pangs of hunger, then the chain of mono-diet can be diluted by including 100-150 g of lean meat or chicken 1-2 times a week.
Breaking through food restrictions
If immediately after completing a two-week summer diet you return to your usual diet with an abundance of junk food, then you can be sure that the lost kilograms will return soon. To consolidate the achieved result, you need to exit weight loss correctly so as not to create a stressful situation for your body.
In the first week after completing the summer diet, it is necessary to introduce porridge with water or half and half with milk, lean soups, steamed vegetable cutlets and other low-calorie dishes into the diet. At the same time, it is advisable to continue to eat small meals, since after 14 days the stomach has already become accustomed to this principle and has decreased in size.
In the second week, you can gradually introduce high-calorie foods into the menu. This can be boiled or stewed meat, fish, chicken without fat, salt, spices and sauces, dairy dishes, hearty side dishes. You should only avoid fried, smoked, salty and fatty foods, so as not to accumulate inches on your waist again.
Additional Tips
To avoid having to resort to diets again later, after completing your summer weight loss, it makes sense to reconsider your diet and lifestyle in general. For example, eating fractionally and in small portions is not difficult, but at the same time it allows you to keep your body in shape. After the body has received only healthy food for two weeks, it will begin to reject fatty and unhealthy foods - they will become almost tasteless.
You can further consolidate the results with physical activity, but during the diet you should not engage in heavy sports, so as not to deplete the body. When your diet includes only fruits, vegetables and berries, you can only do light exercises and go for walks, but after completing the summer diet, you can take more care of your body by signing up for swimming or going to the gym.
During a two-week weight loss, it is advisable to normalize your daily routine. If you go to bed and wake up at the same time, and eat your last meal 4 hours before bedtime, this will be an invaluable service for the body. The same principle can be maintained after completing the diet if you like the effect.
Protein diets
Increasing the amount of protein in the diet while reducing the proportion of fats and carbohydrates is one of the most effective diets for weight loss. This diet also appears to help prevent obesity, type 2 diabetes, and metabolic syndrome. The effectiveness of the diet is associated with a faster development of a feeling of fullness during meals. A person eats a smaller portion of food.
A feature of a protein diet is the preservation of muscle tissue that does not contain fat. This is important during simultaneous intense physical activity.
A diet high in protein (22–24% of total calories) is indicated for obese people in combination with established type 2 diabetes. Once you reach your desired weight, you can gradually reduce the amount of protein to 15% of your total calories. Taking too much of these substances can cause problems with the liver, kidneys or heart.
An effective protein diet for weight loss involves increasing the proportion of the following products in the diet:
- meat: beef, ham, lamb, pork, veal;
- poultry: chicken, duck, goose, as well as chicken eggs;
- all soy products;
- milk, cottage cheese, cheese;
- various types of beans, peas and other legumes.
At the same time, it is recommended to avoid foods with a high glycemic index, which were discussed in the previous sections.
Results and reviews
On a strict summer diet, you can lose 7-15 kg in two weeks, but this option is not always possible due to limited nutrients in the diet. If you adhere to non-strict weight loss options or a chain of mono-diets, you will be able to get rid of 5-10 kg in 14 days.
The results may be different, this is influenced by the specific menu chosen, the willpower of the person losing weight, the characteristics and inclinations of his body, as well as the initial state of the figure.
Due to the ambiguity of the results, reviews of the 14-day summer diet are completely different. For example, the girl Oksana was satisfied with the summer diet: “Every summer I unload for myself. As soon as the season begins, I try to eat more vegetables and less meat, and for 2 weeks of summer I eat only vegetables and fruits, during which time I manage to adjust my figure by 5 kg, I feel light and want to get up in the morning.”
Another girl, Tatyana, was dissatisfied with the method: “It’s difficult to survive on fruit and vegetable salads, but I managed. In 2 weeks I lost only 7 kg, although they promised much more. The matter was further aggravated by the fact that a month after the diet, the figure became the same again.”
conclusions
Two-week summer diets allow you to lose weight quickly and without much difficulty, but in any case you should listen to your own feelings and adjust your diet depending on them. If you continue to take care of your own proper nutrition, then no diets will be needed - the body itself will bring the body to ideal forms.
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Intermittent fasting
This is a relatively new effective diet for weight loss. It consists of alternating days with a person’s usual diet with days when the number of calories is significantly limited. This limit reaches 500 kcal for women and 600 kcal for men. The weekly diet includes 5 days of normal and 2 days of reduced diet. There are other options for intermittent fasting, for example, food restriction is carried out every other day.
During fasting days, to facilitate calorie accounting, a person is offered powder mixtures or special dietary products enriched with proteins, vitamins and microelements.
There are few studies on the safety of this approach to weight loss. They suggest the safety of this diet and even its benefits for the heart and blood vessels. Intermittent fasting is effective for rapid weight loss in 2 to 3 months.
This diet can be recommended to all obese people who find it convenient for themselves.
However, this diet does not form correct eating behavior and healthy eating habits. Therefore, after it stops, the weight returns. To prevent this, it is necessary to consolidate the result - long-term adherence to a low-calorie diet with simultaneous physical activity and consultations with a psychotherapist to get rid of food addiction.
