The fat burning diet lasts only 7 days. The menu during this period is based on protein products, as well as fruits and vegetables. The amount of carbohydrates and fats is kept to a minimum.
By following this diet, you can lose about 5 kg in a week, while only fat tissue is lost. As a result, you get a slim and toned body that cannot be achieved with regular diets.
The essence of the diet
The essence of a fat-burning diet is that the protein portion of the diet becomes 50% larger. More energy is spent on the absorption of proteins - the person is both full and gets rid of excess weight. Muscle mass remains the same, and the fat layer on the abdomen and buttocks begins to gradually disappear.
Following any diet, a person receives few calories, so the body processes muscle mass, and accordingly, losing weight is harmful. A fat burning diet preserves muscle mass. Nutrition involves consuming a large amount of protein combined with fiber; some complex carbohydrates are allowed. The effectiveness of weight loss is influenced by the following factors:
- the food consumed by a person should not increase weight;
- cottage cheese, kefir, milk improve the functioning of the digestive system, provide the body with calcium, which strengthens bones;
- fresh fruits and vegetables are enriched with fiber, which helps cleanse the intestines.
The diet makes muscles more toned and eliminates excess fat. By combining nutrition with daily exercise, you will see excellent results in two to three days.
Rules
All low-carb diets are based on the consumption of protein and solid carbohydrates. The fat burning diet menu must include:
- cooking lean meat;
- cooked fish: steamed or baked;
- seafood;
- foods containing calcium, including low-fat dairy products;
- fruits and vegetables that contain fiber and vitamins;
- mushrooms;
- testis;
- bran and grain;
- water in large quantities.
Important! If you have diseases of the internal organs, be sure to consult a nutritionist.
The diet has several rules:
- maintaining a balanced diet for at least 7 days;
- using a minimum of salt and sugar;
- strict adherence to the diet.
Advantages and disadvantages
The fat-burning method of eating is loved by girls trying to lose weight and by athletes whose intense training does not allow them to starve. The phenomenon is explained by the following advantages:
- a light diet that everyone can handle;
- high efficiency;
- the negative impact on systems and organs of the body is minimized;
- the maximum period of fasting is seven days;
- material metabolism improves, most indicators are normalized;
- the menu contains many different products;
- there is no feeling of hunger.
In addition to the advantages, there are disadvantages of nutrition:
- proteins that saturate the body cause difficulty with stool;
- unpleasant odor coming from the mouth.
The menu is contraindicated for people suffering from kidney diseases. An abundance of protein foods negatively affects the condition of the kidneys. If your organs are healthy, feel free to choose a fat-burning diet.
Side effects
It is necessary to understand that the presence of these diseases can cause serious harm to health. This protein diet for fat burning provides a short period of use. Because an excess of protein compounds in the body poses a serious danger.
- Hardening of the stool occurs (constipation);
- The body gets tired quickly;
- There is a loss of strength, the person cannot fully work both physically and mentally;
- Risk of formation of kidney and gallstones;
- A pathological condition caused by the entry of toxins into the body.
Contraindications
This method of eating is gentle on health. However, it is contraindicated for some people. The risk group consists of patients who have:
- renal pathologies;
- disorders of the gastrointestinal tract;
- chronic hemorrhoids;
- liver diseases.
Pregnant women and mothers breastfeeding should not eat predominantly protein. Diabetes mellitus is also a direct contraindication to the diet. You can use the fat burning menu once a year. Excess proteins provoke the occurrence of various ailments.
Basic Rules
An indisputable advantage of the fat-burning menu is the abundance of available products, thanks to which a person can more easily tolerate restrictions. There is no constant hunger, since the main diet includes nutritious protein foods.
Basic rules that will allow you to lose weight quickly and easily:
- eat fresh vegetables or fruits every day, supplement the fruits with protein dishes;
- fruits - in the morning, vegetables - in the afternoon;
- drink at least two liters of water. Lack of fluid slows down metabolic processes, and few calories are consumed;
- When you wake up, drink one glass of spring water. Have breakfast in a couple of hours;
- eat in small portions - five to seven times a day. The last meal is allowed at seven o'clock in the evening;
- after a week, slowly return to your previous diet;
- play sports for better results.
Limit sweets and foods rich in fat. The optimal fat content of products is five percent. It is better to go on a diet in the fall or spring. At this time, metabolic processes work simultaneously with processes occurring under the influence of active changes in the duration of daylight hours, which is reflected in life activity.
Eat grapefruits. The fruits are extremely beneficial for health and maintaining a figure.
Permitted and prohibited products
The main components of nutrition are complex carbohydrates and proteins. In addition to low-calorie dairy products, seafood, meat, eat beans, legumes, other legumes, cereals, and herbs. Eat broccoli, kohlrabi, white cabbage, Chinese cabbage, herbal and berry teas, fruits, nuts, and seeds.
Replenish your diet with red tomatoes and bell peppers. Vegetables contain acids that “defeat” fat cells.
Avoid simple carbohydrates and fats. Avoid:
- oils;
- fatty dairy products;
- fatty meats. You can't even eat boiled food.
Limit your intake of sugar and salt. Prepare meals without adding seasonings. The body will have enough minerals and salts present in the ingredients. To add flavor to your food, sprinkle it with fruit vinegar or lemon juice.
Completely exclude from the menu:
- white loaf, bread, rolls;
- sweets, cakes, pastries;
- sweet coffee;
- alcohol;
- pasta;
- conservation;
- chocolate;
- sausages, sausages.
If you feel slightly hungry between main meals, have a snack. Allowed:
- bran bread;
- low-fat yogurt;
- cabbage and celery salads;
- boiled eggs;
- baked fruits, vegetables;
- Brown rice;
- boiled corn.
Boil cereals in water. Don't use vinegar.
Quitting the diet
It is necessary not only to go on a diet correctly, but also to get out of it. To keep your health normal, continue to eat small portions daily - seven times. Do physical exercise, limit baked goods and fatty foods. By following simple rules, you will maintain an attractive figure for a long time.
To preserve the effect obtained, take care of a smooth exit. The transition to your usual diet should be gradual. The work done will be in vain if, after a fat-burning diet, you return to eating confectionery, baked goods, and fatty foods. Choose a healthy diet.
Results
You can lose one size in a month, and with intensive training, up to two sizes. But the weight loss is not great - 4-6 kg per month. But this represents an adjusted diet and, in the absence of contraindications, it can be extended to 2-3 months.
Well tolerated by the body. There is no feeling of hunger, since meals are frequent. Many people say that the body’s endurance increases and an increase in energy is noticed. The condition of hair and nails improves. The skin becomes smooth and elastic, and the muscles are strengthened. If you are ready to embrace a fat-burning diet as a new lifestyle, it will not only help you shape your figure, but also bring health benefits.
Menu for the week
You need to eat at the same time every day. Eat until 19.00. After this, you are allowed to drink only one glass of kefir. Swap the dishes, the main thing is to keep track of the daily calorie content: 1800 kilocalories. For seven days, have breakfast with the following foods:
- not sweet oatmeal, seasonal fruits;
- rye toast, white yogurt (200 grams);
- vegetable salad, a piece of hard cheese, chicken meat - one hundred grams;
- black toast, boiled eggs;
- radishes, rice;
- 0.5 grapefruit, a slice of wholemeal bread, an omelette;
- fish, meat steam cutlet.
For lunch choose:
- 150 grams of boiled veal, beef, vegetables, herbs, potatoes;
- a piece of bacon, kidneys (150 g), citrus fruit;
- lean fish (200 g), boiled potatoes, yogurt;
- potatoes, steak;
- 150 g of liver, a piece of Dutch cheese, potatoes;
- tomatoes, casserole of potatoes, liver, mushrooms.
Types of dinner:
- rye toast sandwich with cheese, boiled chicken;
- half a grapefruit, 200 g of steamed lean fish;
- beefsteak, black loaf;
- vegetable salad;
- white yogurt, hard cheese, pear, apple.
The diet is suitable for women and men. You can create a menu.
Monday:
Morning: boiled quail (chicken) eggs, pineapple-pear salad.
Lunch: boiled brown rice, a piece of steamed cod, a couple of green apples.
Afternoon snack: low-fat fermented milk cheese, natural yogurt, two peaches.
Dinner: grapefruit, shrimp.
Tuesday:
Start the day with fruit salad and cottage cheese.
Lunch time: boiled beef, grapefruit, baked potato.
Afternoon snack: bran toast, salad with oranges, sea bass.
In the evening: pineapple, fish and seafood (mussels).
Wednesday:
Breakfast: pear, apple, feta cheese, unsweetened green tea.
Lunch: buckwheat, boiled chicken, carrot and celery salad.
Afternoon snack: boiled corn, eggs.
Dinner: vegetable stew, steamed pollock.
Thursday:
After sleep: pumpkin casserole, beef (boiled).
Lunch: black bread, cabbage salad, hake, buckwheat.
Before dinner: kefir with peach, seaweed.
In the evening: fruit and berry salad, boiled chicken fillet.
Friday:
First food: natural yogurt, pineapple juice, seaweed.
Lunch: boiled shrimp, rice, melon-pineapple salad.
Afternoon snack: corn-apple salad, tofu cheese.
Dinner: grapefruit, boiled pike.
Saturday:
When you wake up, eat tomatoes and drink one glass of low-fat milk.
Prepare lunch from sauerkraut, baked rabbit meat, and black bread.
Afternoon snack: walnuts.
Boiled asparagus and steamed flounder will complete the day.
Sunday:
Morning: cucumbers, Gouda cheese.
Second meal: berries, boiled quail, onion soup.
Afternoon snack: salad - apples, corn, eggs.
End the day with oranges and crayfish.
This is an effective diet, scheduled for four meals. Make up the remaining one to three snacks at your own discretion, based on the permitted foods.
Table
The basic rule of the diet is to increase protein intake and reduce carbohydrate intake. Based on this rule, it is important to select products and also determine their percentage.
- Squirrels
- Egg 2 pieces
- Low-fat fish (bream, pollock, carp, pike, mullet, flounder), seafood up to 200 g
- Dietary meat (chicken, turkey, veal) 150 g
- Nuts (except peanuts) 30 g
- Hard cheese up to 60 g
- Low-fat cottage cheese 100 g
- Kefir, skim milk 200 ml
- Natural yogurt 150 g
- Slow carbohydrate bread (whole grain, rye or bran) up to 2 slices
- Porridge with water (oats, rice, buckwheat, pearl groats) 100 g
- Peas (canned) 150 g
- Paste 100 g
- Potatoes 2 pcs.
- Lentils, beans (stew) 150 g
- Vegetables of your choice (except corn, beets) 150 g
- Fruits: grapefruit, orange, apricot, cherry, pear, pineapple 200 g
- Dried fruits up to 50 g
Fruits include pineapple and grapefruit, as these are low-calorie foods.
Healthy recipes
I will give recipes for fat-burning dishes for weight loss. A delicious onion soup is prepared like this: wash six medium onions, three ripe tomatoes, a head of cabbage, and a couple of bell peppers. Cut the vegetables into cubes, cabbage into strips. Fill them with cold water, put on high heat, and bring to a boil. Boil the soup for ten minutes, reduce heat, and simmer until tender. Before removing the dish from the stove, add a bunch of leaf celery and ground black pepper.
Cook buckwheat porridge using the following recipe: pour 40 grams of cereal with 100 milliliters of cold water. Wait for the porridge to swell. Then cook the buckwheat for ten minutes. Before serving, sprinkle with chopped herbs.
Indulge in a lemon mint cocktail. Ingredients:
- one hundred milliliters of cold water;
- six mint leaves;
- kiwi sex;
- two slices of lemon;
- one dessert spoon of honey.
Wash the mint leaves and peel the kiwi. Beat honey, water, kiwi with a blender. Pour the cocktail into a separate glass, add mint and lemon. Add some ice to the finished mixture.
