The basics of a healthy diet remain unchanged regardless of whether you decide to lose weight on your own or your health condition.
It is necessary to begin this process with a review of your own rhythm and diet.
This will help the basic rules of harmony:
Eating vegetables and fruits daily will make up for the missing minerals.
Replacing animal fats with vegetable fats will reduce the amount of fat.
It is impossible to completely exclude meat and fish from the diet, but it is recommended to replace lean, low-fat species.
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 fluid drunk to avoid disturbing the water balance. It is best to exclude canned juices and carbonated drinks, replacing them with clean water without gas.
The best food option for every day consists of 5 meals: breakfast, snack, lunch, afternoon snack, dinner.
Try to diversify the menu for every day. Drawing up a different menu for each week will help to avoid routine and addiction.
Making an individual menu of wholesome diet food 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
Due to the large number of different diets, it is difficult to choose a diet food that is right for you.
It is recommended to choose a diet not only according to taste preferences, but also according to the proposed menu.
Products used for cooking diet foods should be affordable, and the dishes themselves should take a minimum of time to cook.
Among the most popular and affordable diets are the following:
protein and egg.
Mono-diet, although it is considered one of the most popular, is not suitable for food for a long period.
Such a diet will quickly get bored, in addition, the body has the ability to get used to the same food, which adversely affects the process of losing weight. Therefore, such a diet is an emergency way to lose weight and unload the body.
A subspecies of mono-diets with various variations. It implies a uniform diet, the basis of which is buckwheat porridge, cooked in a special way.
For diet food, buckwheat can not be boiled or stewed, it is poured with boiled water or milk and steamed.
Usually it is designed for 1-2 weeks, but with a variety of menus other products can be extended for 1 week. For the specified period, you can get rid of 2-8 kg, depending on the initial weight.
Despite the rigor and uniformity of the buckwheat diet, it has a number of significant advantages:
cleanses the body of toxins and toxins;
does not take much time to cook;
helps to saturate the body with iron, calcium, fluorine and other elements;
gives a feeling of satiety for a long time;
fiber, which is part of cereals, cleanses the intestines and stabilizes its work.
Vegetable diet involves daily consumption of fresh vegetables, berries and fruits in an amount of up to 1.5 kg, while the products are allowed to cook, steam or grill.
An approximate menu of a vegetable diet for every day:
Breakfast: fruit or vegetable salad with yogurt, rye bread, apple, juice or tea without sugar.
Lunch: cabbage or celery soup, boiled potatoes, tomato and cucumber salad seasoned with vegetable oil, a slice of rye bread, juice.
Snack: apple, red bell pepper or rye cracker with kefir.
Dinner: stewed vegetables with low-fat fish, a slice of diet cheese, cracker, a glass of dried fruit compote.
Video: cheap diet for quick weight loss
On the Internet, you can find many useful videos to help you choose a cheap and effective diet for weight loss.
Videos from nutritionists and specialists help to understand the basics of dietary nutrition and give practical advice on choosing a diet for a long period of time.
Here is one of the helpful video tutorials for those who want a quick and cheap diet:
A weekly dietary diet example
The optimal diet is made individually, based on the needs and preferences of the person.
A sample food menu for the week may be as follows:
Day of the week
Breakfast: rye cracker, a slice of cheese, vegetables, sugar-free green tea
Lunch: boiled chicken, vegetable salad, cracker.
Snack: apple, a glass of kefir.
Dinner: vegetable puree soup, carrots, tea
Breakfast: fruit salad, herbal tea.
Lunch: baked vegetables with fish, rye cracker, juice.
Snack: kefir with bran or dried fruits.
Dinner: steamed meat with vegetables (without potatoes), a slice of cheese, tea
Breakfast: a glass of kefir, vegetable salad, orange.
Lunch: steamed chicken meatballs, tomato and cucumber salad, tea.
Snack: a glass of juice and any vegetable.
Dinner: whole grain pasta, boiled chicken fillet, dried fruit compote
Breakfast: chicory drink, crackers, honey and dried fruits.
Lunch: vegetable salad with crackers and bran, low-fat cheese, tea.
Snack: a glass of yogurt with fruit.
Dinner: baked eggplant with fish and herbs, cracker, juice
Breakfast: cottage cheese casserole with honey, orange juice.
Lunch: pumpkin soup with sesame seeds, chicken, cheese.
Snack: a sandwich with crackers and cheese, kefir.
Dinner: chicken baked with vegetables and sesame seeds, tea without sugar
Breakfast: oatmeal in milk with apple and honey, yogurt.
Lunch: baked fish with rice, vegetable salad, juice.
Snack: yogurt with bran and slices of fruit.
Dinner: boiled potatoes with fish and beans, rye cracker, tea
Breakfast: toast with egg and cheese, tomato, carrots, juice.
Lunch: steamed veal with vegetables and herbs, kefir.
Snack: cheese with tomato and vegetable oil.
Dinner: stuffed potatoes with cottage cheese, fish and herbs, dried fruit compote
What specifically can be eaten and what not?
If you follow any diet, there is a list of products that are prohibited for use, and those that should be present on the menu.
The basis of the diet should be: vegetables and fruits, herbs, dried fruits, cheese, low-fat cottage cheese and dairy products, cereals and cereals.
It is recommended to reduce the amount of sugar and salt consumed, and also to refuse the following harmful products:
confectionery, sweets and pastries;
smoked meats and canned foods;
high fat meat and fish.
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 fat-free beef, chicken, cod, and trout.
Diet food for weight loss: a menu for 10 days is inexpensive
In order for the diet to be maximally useful and suitable for you, it is recommended that you do not use ready-made menu options, but compose it yourself.
To correctly compose a menu for losing weight for 10 days, you must follow the following rules:
Choose among the acceptable products those that you like.
The daily menu should include at least 4 meals: breakfast, lunch, afternoon snack and dinner.
Recipes can be searched on the Internet for a list of selected products and availability.
Spread the dishes evenly over the days of the week for 10 days.
Avoid repeating the same foods in your diet.
If banned foods are found in recipes, replace them with healthy ones.
All dishes should be affordable and inexpensive, and also take a minimum of time to prepare.
What problems might you encounter
In the process of losing weight, some difficulties may arise that inhibit weight loss and bring additional discomfort.
The most common include:
lack of vitamins;
Depression and stress
circles under the eyes and skin problems;
violation of the water balance.
All of the above problems arise as a result of an improperly selected diet, too tight food restrictions and can be corrected by balancing nutrition and taking enough water and a vitamin-mineral complex.
Uncontrolled snacking on a diet occurs most often due to psychological imbalance rather than physiological need for food.
The body is used to getting as much food as it wants. In order not to gain extra weight due to frequent snacks, it is important to make them as useful as possible, replacing harmful foods with dietary ones.
Periodic snack with fresh fruits, berries, vegetables and a glass of kefir will help to saturate the body with vitamins and improve natural metabolism.
Want to replace dishes? Nothing wrong!
If some dish on the menu does not suit you, you can quite replace it with your own recipe from healthy products.
So that such a replacement does not affect the process of losing weight, it is important to adhere to the rules of proper nutrition and a list of preferred products.
Important! It is recommended that you adhere to a nutrition plan when it comes to mono-diet. Replacing buckwheat porridge with a buckwheat diet will have a significant impact on the result of losing weight and may worsen it.
Violation of the established diet
Diet for weight loss imposes certain restrictions on diet and diet.
Failure to comply with the restrictions can affect not only the process of losing weight, but also the work of the whole body: disrupt the water balance, intestinal microflora, and provoke skin rashes.
The use of prohibited foods can nullify all attempts by a person to lose weight and lead to his gain.
If you want to lose weight, it is important to choose a diet that is ideal for your taste and health.
The correct selection of dishes, getting rid of harmful products that clog the body, and regularity of nutrition will allow you to achieve visible results and maintain optimal weight over a long period without discomfort for the body.