Gentle diet for weight loss: how to plan meals

• The history of the creation of gentle diets
• What kind of gentle diets are there?
• Principles of gentle diets
• Which dietary principles are important for losing weight?
• How to lose weight with gentle diets?

Gentle diet for quick weight loss

Gentle diets for weight loss were developed more than half a century ago by the Soviet therapist M.I. Pevzner, he also introduced the name into circulation.

The principle of the diet is a gradual cleansing of the body from waste and toxins, normalization of metabolism, weight loss and no risk of returning extra pounds.

A gentle diet is universal, effective, and has many advantages for those losing weight:

• a simple menu of products available for any budget;
• quick cooking;
• there are no strict prohibitions;
• a balanced diet is suitable for mental and physical workers;
• the dishes do not burden the gastrointestinal tract and are quickly digested;
• provides a constant supply of energy and strength;
• helps to maintain weight for a long time;
• helps to smoothly change eating habits and start eating balanced.

A huge advantage of a gentle diet is that it is not designed for a half-starved existence from breakfast to dinner, when all thoughts come down to food and there is no strength to think about anything else. The daily diet is designed for 2100-2200 kcal. If we recalculate in quantitative terms, then carbohydrates are at least 250 g, proteins are 80 g, and fat is allocated at least 90 g. A balanced combination will help you stay on a diet for up to a month, keep your monthly cycle normal, and thanks to the large number of vegetables, the balance of vitamins and macroelements will be normal.

Where to start on the path to slimness?

Even if proper nutrition seems to be an absolute blessing for you, changing your eating habits is not so easy. Especially if you have been eating poorly for many years and it gives you pleasure. That is why working on your eating behavior should begin with the right thoughts.

It is necessary to understand the reasons for gaining excess weight

Take a piece of paper and try to describe your relationship with food by answering a series of questions. Think about the psychological reasons for weight gain. Perhaps you are used to eating out of boredom, or food is a key source of pleasure for you. It is possible that you are “eating” constant stress, dissatisfaction with personal relationships and ongoing problems. As a result, you'll probably be surprised at how much you've learned about yourself. Paradoxically, before you write out a new menu, you must understand your own motivation and answer the question, why do you need to lose weight?

If the arguments are strong enough, and the desire to become slim is not momentary, you will already be clearly aware that your future diet is not a temporary measure, but part of your new lifestyle, which you will adhere to for many years. Only if this condition is met will the effect of losing weight be long-term.

Rules for a gentle diet

Basic rules of a gentle diet:

1. You need to eat in small portions. A small plate will help visually trick the brain and signal satiety faster.
2. All foods must be steamed, baked or boiled. Vegetables lose a large amount of vitamins during prolonged cooking. Frying in oil is strictly prohibited.
3. If you feel hungry after eating, a glass of water or hot herbal tea will help satisfy your hunger.
4. You need to count calories. You need to eat no more than 2200 kcal per day, but not less than 2000 kcal.
5. Drink at least 2 liters of clean water.

Simple rules will help you quickly tighten your skin, normalize your weight, and your skin will become smooth and elastic. There will be no feeling of hunger if you do not violate your daily caloric intake and do not reduce food portions in order to lose weight faster. You should not reduce the amount of food you eat. The result will not become faster, but the feeling of hunger will constantly haunt you.

Changing eating habits

There are basic principles without which it is impossible to build a healthy diet. If you are used to eating differently, start with small steps, replacing bad habits with healthy ones.

Correct eating habits are the main step towards being slim.

1. Give up refined sugar in favor of natural sweets. Yes, you can gain excess weight without sugar, but still, giving it up will have a tremendous impact on your health. Give preference to fruits, dried fruits, honey, agave syrup. At first, you can use the most harmless sweeteners (stevia, erythrol): they do not cause a sharp release of insulin into the blood and have zero calorie content. Try to gradually reduce the amount of even natural sweeteners, and soon all industrial desserts will seem cloying and tasteless to you.
2. Remove so-called “junk” from your diet - fast food, snacks, chips, sweet carbonated drinks.
3. Choose the right cooking methods. Instead of frying in oil, bake in foil or a bag, fry on a grill or in a dry frying pan. To make the product juicy, marinate it first. This habit alone will help you get rid of the huge amount of extra calories and harmful substances that any product receives when frying in oil.
4. Prepare the right versions of unhealthy foods. For example, you can make your own homemade sausages, ham, and cheese. mayonnaise: on the Internet you can find hundreds of healthy recipes for common dishes.
5. Eat in small portions. The amount of food you intend to eat per day should be divided into 5-6 meals, sometimes more. This will allow you to feel full faster, reduce stomach volume, and make your stomach flatter. Ultimately, this will affect the overall calorie content of your food, since you simply will not be able to eat the same amount of food in one sitting.

If you make these principles fundamental to your eating style, the path to slimness will be as comfortable as possible, but at the same time effective.

List of products: allowed and prohibited

The effectiveness of weight loss depends on the correct selection of products. A wide variety of products will allow you to combine products and prepare a variety of foods.

Allowed to be consumed every day:

• lean beef, chicken fillet, rabbit meat, turkey;
• chicken and beef liver;
• beef tongue;
• low-fat fish;
• crackers, brown bread;
• green or herbal tea;
• eggs;
• unsalted cheese.

For the entire period of the diet you need to exclude from the menu:

• sausage, frankfurters, semi-finished meat products;
• canned food and pates;
• baked goods;
• pasta;
• milk chocolate, sweets;
• pickles, homemade preparations;
• sweet berries;
• alcoholic drinks;
• sweet soda;
• fatty dairy products.

Fully or partially limited products

• Sugar.
• Sausages, canned food, fatty meats, mayonnaise, animal fats.
• Fast food and products with preservatives.
• Fried foods.
• Flour products, sugar, sweets, jam, chocolate, ice cream.
• Seasonings and spices.
• Fatty dairy products.
• Limit fatty meat/fish broths.

Table of prohibited products

Is a gentle diet applicable for diseases of the gastrointestinal tract?

Therapeutic diets are used to treat various diseases of the stomach, intestines or biliary tract. Gentle dietary nutrition is prescribed by doctors to stabilize the condition after surgery or during treatment of patients in a hospital. Despite the fact that this is also a type of gentle diet, a healthy person does not need to independently choose one of the options. Medical diets are specially designed for the gradual restoration of the functioning of the gastrointestinal tract and are not used for the purpose of losing weight. The general principles are similar - avoidance of fried, floury, spicy, fatty foods, minimal heat treatment of foods.

Efficiency

Using a gentle diet, you can get rid of 3-4 kg in a week's course. The body has the ability to respond with fairly high results. But this is not a reason to abuse this method of losing weight.

It will be enough to do a weekly fast every month to gradually get rid of obesity. Without creating stress on the body, you can increase the results of subsequent courses.

The main thing after leaving the diet is not to attack forbidden foods, but to direct efforts to maintain and stabilize weight.

Diet for quick transformation

Among all the options for therapeutic nutrition, there is a special option for a gentle diet - table No. 8. It was developed by nutritionists to treat varying degrees of obesity. A complete rejection of fast carbohydrates and large amounts of fat helps to quickly remove excess folds on the stomach, sides, and thighs. Strict adherence to nutritional rules will be useful for losing weight or in the days after the holidays, when you did not have the strength to give up unhealthy foods.

The rules of the diet are similar to the general principles of a gentle diet:

• No more than 150 g of boiled lean meat is allowed per day.
• No more than 2 chicken eggs.
• Take gray or rye bread, it is advisable to dry it a little.
• Fermented milk products with low fat content.
• No cheese.
• It is better to eat vegetables raw, in fresh salads, sprinkle a little lemon juice for taste.
• Exclude baked goods.
• Compotes and freshly squeezed juices are diluted with water by half.
• Semi-finished products, smoked meats, sweets, candies, sweeteners, and alcohol should be excluded.

Stick to fractional meals and small portions, do not forget to drink clean water and the result will be in less than a week!

Advantages and disadvantages

The use of therapeutic tables for weight loss provides many benefits to the body, since they have a positive effect not only on the figure, but also on health. Experts include the following key advantages:

• absence of strict prohibitions - only dangerous products are removed from the menu: the remaining ones are enough to meet the body’s needs and prevent a person from starving;
• no load on the gastrointestinal tract - all food is as light as possible, is easily digested, does not stimulate excess production of bile and gastric juice;
• cleansing the body - achieved due to a large amount of fiber;
• ease of preparation of all dishes - the simpler their composition, the healthier they are.

The main advantage of a gentle diet is the long-term result. It promotes fat burning, changes eating habits, so a person easily switches to a healthy diet. Due to the accelerated metabolism, “violations” in the form of chocolate or a piece of cake once a week do not cause damage to the figure. The only disadvantages include the psychological difficulty of following the established restrictions, which must be overcome in the first days.

Gentle diets for quick weight loss

Gentle diets for quick weight loss will help you quickly get your body into ideal shape before the holidays or vacation. Regardless of the type and main menu, they will help to quickly remove swelling and excess fluid from tissues, lose a couple of extra pounds and restore a beautiful appearance to the skin, and impeccable confidence in the woman’s own attractiveness.

Fractional meals

The basic principle of fractional meals is to eat every two hours so as not to feel hungry and there is no risk of succumbing to something tasty and sweet. The menu should not contain anything starchy, sweet, or alcohol. If the desire to lose weight is great and there is a noble goal, then up to 10 days on fractional meals will help you lose 5 kg. It all depends on the starting weight. Do not forget about the drinking regime: 1.7-2 liters of clean filtered water. It is recommended to drink between meals; you can add a little lemon juice for taste.

Sample menu for the day

• Green or herbal tea without sugar.
• Light salad of raw carrots and unsweetened apple.
• Sweet fruit: apple, peach, plum.
• A small portion of lean fish, a piece of rye bread.
• Low-fat hard cheese, small slice.
• Salad of boiled beets and carrots, seasoned with 5g of flaxseed or pumpkin oil.
• Dried apricots 90, about 8-9 pcs.
• Low-fat kefir.

Low carbohydrate diet

Among all diets, low-carb diets are not only the most effective, but also the most discussed. Around them, nutritionists debate about the balance of benefit and harm.

The lack of carbohydrates leads to a lack of energy and strength in those losing weight, and after short courses the kilograms return along with flour products and favorite sweets. A gentle low-carb diet is designed for those who quickly need to lose a few extra pounds without feeling tired and irritated without carbohydrates.

You are allowed to eat small portions daily:

• porridge without butter;
• chicken breasts;
• dairy products;
• vegetables;
• fruits.

You need to choose vegetables with a low starch content, and among fruits, give preference to citrus fruits, kiwi, plums, peaches, and apples. In the first half of the day you can eat one piece of dark chocolate. During the diet, you should not consume all flour and alcohol. You can stick to the diet for 7 days. During this time you can lose up to 4 kg.

Reviews

Vera, 34 years old In my entire life I have only tried a buckwheat mono diet for 7 days and kefir fasting days. When I learned from a colleague about a gentle way to lose weight, I decided to try it on myself. On the positive side, I would like to note: it is easily tolerated, without the painful pursuit of hunger; the result is noticeable after the first week of use; You can create a varied menu from permitted products. My result in 2 weeks was minus 5 kg. This is a good indicator taking into account the characteristics of my body.

Inna, 26 years old, combined a gentle diet with a vacation at sea. Before the trip, I developed the menu in such a way that it would take a minimum of time to prepare food. The main focus was on the consumption of seafood, fruits and vegetables. The result changed the opinion that diet is a terrible torture for the body. I was always full and in a good mood. There was quite enough energy for active recreation. In 18 days I lost 9 kg. After returning to work, the employees admired my appearance, but I did not reveal the secret.

Julia, 29 years old Previously, it was not possible to finish the diets I started. There was not enough willpower and patience to cope with the feeling of hunger. A few months ago, a friend advised me to try a gentle method. The results became noticeable after two weeks. I had to put a belt on my jeans to keep them from falling off. Sweaters no longer fit so tightly. A month later, the relief of the body changed. Now I could admire myself for a long time. In 1.5 months I lost 9 kg of excess weight. But I continue to work on myself.

Sample diet menu

• Breakfast: a small portion of low-fat cottage cheese, half an apple, a glass of tea or coffee without sugar.
• Snack: 5 g of honey or a slice of dark chocolate.
• Lunch: A small portion of vegetable and chicken soup, porridge without oil, vegetable salad.
• Snack: oatmeal with milk, apple.
• Dinner: A third of boiled chicken breast, a portion of stewed vegetables, a glass of tea without sugar.

Vitamin-protein diet

Diets that minimize fats and carbohydrates quickly lead to the desired result. Almost every protein nutrition system has many contraindications due to the high load on the kidneys and gastrointestinal tract. A balanced combination of proteins and vegetables is a more gentle option, close to therapeutic nutrition.

Sample menu of vitamin and protein nutrition:

• Breakfast: A cup of coffee or herbal tea without sugar, an orange.
• Snack: A glass of vegetable juice, two pieces of low-fat cheese.
• Lunch: Half a boiled chicken fillet, a boiled egg, a glass of green tea without sugar.
• Snack: Apple, glass of herbal tea.
• Dinner: Second half of boiled chicken breast, steamed vegetables, kiwi.

What is its meaning

It is based on the principles of proper nutrition with a few exceptions. The diet will help get rid of fat deposits and keep muscles toned. Without physical activity, it is impossible to get muscle mass in order. So every day should begin with morning exercises and exercises for tension and relaxation. Just try not to get overtired.

A gentle diet for weight loss is about healing the body with the help of a proper and balanced diet. The effect will not be immediate, but you won’t have to starve yourself either.

This nutrition system is unique in that you can get rid of extra pounds without going to extremes. It has a large number of advantages:

• The body is cleansed of toxins and other harmful accumulations.
• The menu includes simple and affordable dishes.
• No strain on the digestive system.
• There are no strict prohibitions.
• The person remains energetic and efficient.
• The achieved result remains for a long time.

Homemade weight loss on a gentle diet: sample menu

Mono diets or short diets for 1-3 days do not always give the desired result. A couple of kilograms lost doesn't stop you and you want more? A week-long gentle diet, which is easy to follow at home, is suitable for girls who want to cleanse the body of toxins, tone up the body before an important event, remove heaviness in the stomach after a long holiday, or simply detox for a week.

First day:

• 8.00-8.30 Omelet from a couple of eggs with herbs.
• 10.30-11.30 Light salad of raw vegetables, dressed with yogurt.
• 12.30-13.30 Red or brown boiled rice and half a boiled chicken fillet.
• 15.30-16.30 Casserole with cottage cheese and baked apple.
• 18.30 -20.00 Fish fillet with steamed vegetables.

Second day:

• 8.00-8.30 Chickpea pancakes, tea with 5g honey.
• 10.30-11.30 9 pcs. nuts and 5 pcs. prunes
• 12.30-13.30 Chicken fillet cutlets with herbs, a portion of rice or chickpeas.
• 15.30-16.30 A glass of kefir with a teaspoon of bran.
• 18.30-20.00 Steamed fish cutlets, fresh vegetables.

The third day:

• 8.00-8.30 Oatmeal, a glass of herbal tea.
• 10.30-11.30 Freshly squeezed fruit and vegetable juice
• 12.30-13.30 Vegetable salad with nuts, a piece of boiled turkey.
• 15.30-16.30 Curd mousse with berries and bran.
• 18.30 -20.00 Vegetable and chicken Caesar salad seasoned with lemon juice and yogurt.

Fourth day:

• 8.00-8.30 Cottage cheese topped with yogurt.
• 10.30-11.30 Bran pancakes, a glass of tea without sugar.
• 12.30-13.30 Steamed vegetables, half a boiled chicken fillet.
• 15.30-16.30 A glass of kefir with bran, a small handful of berries.
• 18.30 -20.00 Steamed seafood, tomatoes and 2 hard-boiled eggs.

Fifth day:

• 8.00-8.30 Curd and rice pudding with berries.
• 10.30-11.30 Glass of low-fat yogurt.
• 12.30-13.30 Vegetable puree soup, steamed fish steak.
• 15.30-16.30 Baked apple with nuts.
• 18.30-20.00 Steamed veal and vegetables.

Sixth day:

• 8.00-8.30 Bran muffins with kefir, a glass of tea without sugar.
• 10.30-11.30 Small fruit.
• 12.30-13.30 Chicken fillet baked with pumpkin and onion rings.
• 15.30-16.30 Kefir and apple.
• 18.30-20.00 Steamed zucchini with minced chicken.

Seventh day:

• 8.00-8.30 Oatmeal pancake, apple and glass of herbal tea.
• 10.30-11.30 Glass of yogurt with berries.
• 12.30-13.30 Steamed turkey meatballs, bean salad with vegetables.
• 15.30-16.30 Milk jelly.
• 18.30 -20.00 Fish steak, baked steamed vegetables.

Useful video

For tips on losing weight at home, watch this video:

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A gentle diet for a month: effectiveness and transformation

A diet designed for 30 days will help normalize weight and change eating habits for a long time. There is no fixed daily menu. The main thing is not to violate the general rules and recommendations so that the weight does not stay at one figure and there is no swelling. There is always the opportunity to find an interesting recipe and cook it or replace one dish with another. Without violating calories and following the recommendations, in a month the functioning of internal organs will improve, it will become easier to play sports, lightness will appear in the body, the skin will become elastic, sleep will normalize and there will no longer be a desire to eat unhealthy foods or semi-finished products.

Menu option for 1 week

• Breakfast

Two thin slices of gray bread. A glass of green or herbal tea without sugar. Tea can be replaced with glasses of skim milk.

• Snack

A medium apple or two tomatoes.

• Dinner

Vegetable soup with skinless chicken breast broth. Serving size is no more than 300 ml.

• Snack

A small portion of cottage cheese, topped with two tablespoons of low-fat yogurt for taste.

• Dinner

Steamed chicken or turkey fillet cutlets, about 100 g. A glass of kefir 1%.

Sample menu for the second week

• Breakfast

A glass of fruit and vegetable juice. A slice of gray bread.

• Snack

A slice of Borodino bread, spread with a thin layer of butter.

• Dinner

Chicken broth with chicken fillet and croutons. Serving size is no more than 300 ml.

• Snack

A glass of skim milk and 2 crackers or biscuits.

• Dinner

A light salad of raw beets, cabbage and carrots, sprinkled with lemon juice or a teaspoon of sour cream, without salt.

Sample menu for the third week of the diet

• Morning

A cup of coffee without sugar. Biscuits with a thin layer of jam, 2 pcs.

• Snack

Green or herbal tea without sugar. Chicken egg.

• Dinner

Salad of vegetables and boiled chicken fillet, dressed with a spoon of sour cream.

• Snack

Two baked apples with cinnamon.

• Dinner

A serving of cottage cheese with two teaspoons of sour cream.

Sample menu for the fourth week of the diet

• Morning

A glass of warm milk. Hard-boiled chicken egg.

• Snack

Two slices of gray bread, half a tomato and half a boiled chicken fillet.

• Dinner

Chicken fillet broth with croutons.

• Snack

A glass of homemade jelly. Apple.

• Dinner

The results of a 30-day diet will be a weight loss of 6-7 kg. Depending on your starting weight and body fat percentage, the amount of weight lost will vary. The menu can always be adjusted to personal preferences and replace products with similar ones so as not to lose taste. There is no need to add salt or hot spices to salads and soups. A little dill or parsley or green onions will complement the taste.

Duration

Initially, the gentle diet included a weekly duration.
Over time, variations have appeared for more determined women who want to lose as much weight as possible. So nutritionists developed a three-, ten-day and a month course. Meals in all options are distributed equally, so we can safely note that in all methods the principle remains the same. According to reviews, you can lose up to 3-6 kg in a week. After a 10-day course, body weight becomes lighter up to 7 kg. In a month of following all the rules of dietary restrictions, the result reaches minus 9-110 kg of total body weight.

No matter how long the diet lasts, experts strongly recommend exiting it gradually. This way you will be able to avoid regaining lost weight and stress on the gastrointestinal tract. And playing sports, a set of physical exercises or walking in the fresh air will help improve the result.

Low calorie recipes

Meals for a gentle diet are prepared as quickly as possible. This is a great option for those who want to save time and eat delicious food without spending time on the preparatory stages.

Beetroot and Feta Salad

Ingredients:

• beets - 300 g;
• Feta cheese - 40g;
• linseed oil - 5g;
• greens or dry herbs - 2g.

Preparation:

1. Wash the beets, wipe dry and wrap in foil to form a tight ball.
2. Preheat the oven to 170°C. Place the beets in foil on a baking sheet and bake for 65 minutes.
3. While the finished beets are cooling, you need to cut the cheese into cubes.
4. Unwrap the beets, remove the skins and cut into cubes.
5. Mix the ingredients and lightly sprinkle with oil, sprinkle with herbs.
6. Serve the salad cold as a separate dish for lunch or as a first snack.

Potato casserole with zucchini

Ingredients:

• potatoes - 300 g;
• zucchini - 350 g;
• skim milk -270 g;
• chicken egg - 120 g;
• dill or parsley - 10 g;
• dry herbs - 5 g.

Preparation:

1. Peel and wash the potato tubers, cut into thin rings.
2. Wash the zucchini well with running water and cut into thin rings about 2 mm.
3. In a separate container, mix milk, eggs, herbs and dry herbs and beat lightly with a fork.
4. Place vegetables in a glass baking dish in layers, alternating a layer of potatoes and a layer of zucchini. Pour the milk-egg mixture over everything.
5. Place the pan in an oven preheated to 190°C and bake for 50 minutes.
6. Cool the finished vegetable casserole slightly and serve. You can add 1 tsp. sour cream 15% for taste.

Zucchini stuffed with minced chicken

Ingredients:

• chicken fillet -130 g;
• zucchini -300 g;
• hard cheese -35 g;
• tomato juice - 60 ml;
• dry spices - 5 g.

Preparation:

1. Pass the chicken fillet through a meat grinder, add tomato juice and simmer in a frying pan without oil for 8 minutes.
2. Rinse the zucchini and cut in half. Use a spoon to scoop out the pulp to form a boat for the minced meat.
3. Cut the cheese into thin strips, add minced meat, spices and place everything in the zucchini halves.
4. Bake on a silicone mat for 12-15 minutes in an oven preheated to 170°C.
5. Serve the dish slightly cooled. Suitable for a snack or as a main dish for lunch or dinner.

Bran pancakes

Ingredients:

• oat bran - 60 g;
• kefir 1% - 50 g;
• sour cream 15% - 90 g;
• chicken egg - 60 g;
• baking powder - 2 g.

Preparation:

1. Before cooking, you need to pour sour cream and kefir over the bran for 10-15 minutes so that they infuse and swell a little.
2. If the dough comes out liquid, you can add a pinch of bran to make the mass thick.
3. Turn the oven on at 165°C. Place pancakes on a silicone mat with a spoon and bake.
4. After 5 minutes, check for doneness and turn over to the other side for another 3 minutes.
5. The pancakes are ready. They will be a great option for a snack or breakfast.

About combinations

Now let's talk about what belongs to a gentle diet, what products are combined with each other. During this period, only healthy cooking methods are used. Before giving preference to this type of nutrition, consult your doctor so as not to harm your body.

Let's move on to combinations:

• Do not eat together: meat, cheese, eggs and fish. It is prohibited to combine them during breakfast with fermented milk products, milk, and butter.
• Do not eat eggs, cheese, fish, or meat with foods that contain starch. These include: bread, cereals, vegetables.
• Eggs, cheese, fish, meat should not be consumed with vegetable oil or sour fruits.

Allowed to combine:

• Meat, eggs, cheese, fish with leafy vegetables and green vegetables.
• Starchy foods can be eaten with fats, but only once a day.
• A separate meal includes: milk, fermented milk products, juices and fruits. You can consume dairy products and fruits together once a day.
• It is advisable to drink a lot of water.

A little more about the benefits of diet

As mentioned earlier, the main goal of the nutrition we are talking about is to lose weight. But gentle diet recipes will also help improve health in some diseases:

• Kidney failure. The amount of protein consumed decreases, carbohydrates and fats increase. The basis of nutrition is fresh vegetables and fruits.
• Gastritis. Fresh fruits are excluded. The diet is designed taking into account the acidity level.
• For colds and skin diseases. A balanced diet has a positive effect on the condition of the skin. If you have a cold, you will have to give up spicy, salty, and fried foods. Such food irritates the mucous membrane of the upper respiratory tract and increases its swelling.
• After surgery. The menu is compiled taking into account the diagnosis and characteristics of the body. The purpose of such nutrition is to reduce the load on the digestive system and prevent negative effects on the diseased organ and immune system.

Nutrition rules

Let's move on to the rules of a gentle diet. All dishes are simple and light. They should not put a strain on the digestive system, but are “obliged” to give the human body all the beneficial substances it needs.

• Meals - at least five times.
• The dish should be at room temperature and as light as possible.
• Choose those methods for preparing food that result in the least loss of microelements and vitamins. Avoid utensils such as frying pans. It is advisable to cook all dishes in a steamer or oven.
• The calorie content of the diet should not exceed two thousand two hundred and fifty calories.
• The gentle diet menu is eighty-five grams of protein, ninety fat and two hundred and fifty carbohydrates. Sometimes these indicators may change.
• It is advisable to drink a glass of water twenty minutes before meals. It should be warm, still and with lemon juice.

This diet not only helps you lose weight, but also improves your health. It is prescribed for diseases of the kidneys, liver, pancreas, intestines, stomach, and gall bladder.

Let's move on to the best gentle diets for weight loss.

Rules

1. Fractional meals. Food is taken little by little, 5-6 times a day.
2. Drinking regime. Water in the amount of 1-1.5 liters is consumed between meals. You can't drink while eating!
3. Healthy dishes. Products are prepared in the correct ways: stewing, boiling, baking, steaming.
4. Food should be at room temperature.
5. Refusal of spices. A little salt is allowed. Lemon juice, parsley and dill are used to improve the taste of dishes.
6. Last meal 3 hours before bedtime.

When creating a diet menu, it is important to follow certain rules:

• Include protein in your diet, which maintains metabolic processes at the proper level and accelerates fat burning.
• Eat foods rich in iron.
• Don't give up complex carbohydrates.
• Regularly take vegetable oils that cleanse toxins (flaxseed, grape seed, olive, sesame).

The following products are prohibited:

• semi-finished products and sausages;
• smoked meats and canned food;
• rich pastries and fresh bread;
• fatty dairy and fermented milk products;
• coarse porridges (barley, pearl barley, millet);
• vermicelli;
• spinach and sorrel;
• radish and radish;
• chocolate and ice cream;
• pickled vegetables;
• fruits that are too sour;
• berries with hard grains;
• carbonated drinks and alcohol.

Recommended for use:

• dry biscuits, whole grain and rye bread;
• lean beef, chicken, turkey, rabbit;
• beef liver, tongue;
• eggs;
• lean fish;
• low-fat dairy and fermented milk products;
• hard mild cheese;
• green and herbal tea.

Recommendations for Beginners

A gentle nutritional system for weight loss is especially recommended for those who have ventured into dietary restrictions for the first time. This is a good start for further weight loss through more rigorous programs.

Before starting a diet, you should go through a preparatory stage, which consists of restoring water balance. You should drink at least two liters of water per day. The first glass is in the morning on an empty stomach, the rest – half an hour before meals.

To make your first experience successful, it is recommended to follow the rules of healthy weight loss:

1. The diet should be enriched with the components necessary for the normal functioning of the body: microelements, proteins, carbohydrates, fats and vitamins.
2. It is very important to control the caloric content of food: calorie intake should not exceed their expenditure.
3. Dishes should be prepared with minimal loss of macro- and microelements.

Beginners should not follow a “soft” diet for more than a week and repeat the course in less than a month.

Packaged juices and alcohol, fatty and salty foods, various sauces and mayonnaise are completely excluded from the diet. It is recommended to replace sweets with a spoonful of fresh honey or dried fruits. Occasionally you can indulge in a piece of dark chocolate. Confectionery products are perfectly replaced with curd desserts. For greater benefits, you can add dried apricots or carrots. Sausages are strictly prohibited.

Natural coffee is allowed at the very beginning of acquaintance with a light diet, but only empty coffee - without milk, cream and sugar.

The nutrition system menu for beginners could be like this:

• Breakfast: buckwheat porridge with water, rye bread toast with a piece of low-fat cheese, unsweetened green tea.
• Snack: fresh apple.
• Lunch: light soup, a piece of boiled beef, cucumber salad with herbs.
• Afternoon snack: orange.
• Dinner: casserole of low-fat grainy cottage cheese, herbal decoction.

Taking a vitamin-mineral complex will help support the body, which is faced with an unusual way of eating.

How soon should I expect results?

The effectiveness of short-term diets depends on the amount of body fat and sludge in the body. Severely overweight people with severe dietary restrictions can lose more than 10 kg in a week. Those who practice strict diets to quickly regain shape should be prepared to part with 5-7 kg.

An unpleasant bonus will be the rapid return of lost kilograms after completing emergency weight loss. To prevent undesirable effects, your daily diet should be based on a gentle diet, constantly practice reasonable physical exercise and avoid large amounts of fatty foods, fast food and confectionery.

Short-term diets are very effective, allowing you to lose 5 to 10 kg over a 7-day period, but are associated with a lot of unpleasant restrictions.

Despite the good results, you should not get carried away with emergency fasting, since along with the fat layer the body loses many useful substances, which invariably provokes bowel dysfunction, digestive problems, poor health and loss of strength.

Article design: Vladimir the Great

What to cook

This question usually arises for everyone who wants to eat not only healthy, but also tasty. That’s why we’ll talk about gentle diet dishes:

• Vegetable salad with chicken. You will need: one hundred and fifty grams of chicken breast, a small tomato and bell pepper, lettuce. For dressing – lemon juice and olive oil. Everything is cut into small pieces. The salad is torn by hand. Season the dish with a teaspoon of olive oil and lemon juice (sprinkle a little). No salt.
• Carrot puree soup. You will need: five hundred milliliters of milk and the same amount of grams of carrots. Semolina - seventy grams, one egg, twenty-five grams of butter, one liter of water and ten grams of sugar. The carrots are boiled and grated on a fine grater, and the semolina is cooked. Carrots and sugar are added to it. Everything is mixed and brought to a boil. The egg is beaten with milk. The mixture is poured into puree. The butter is added before serving.
• Cottage cheese paste. You will need: one hundred grams of soft low-fat cottage cheese, one clove of garlic, herbs. The main product is placed on a plate. Garlic, passed through a press, is added to it. The greens are finely chopped and poured in there. Everything is mixed and placed on rye bread.

These are just a couple of recipes, but if you know the rules and principles of a gentle diet, you can come up with them yourself.