The Lean diet was invented for clinical use by American nutritionists in the 1980s.Initially, people with a body mass index over 35 were prescribed a strict low-calorie diet, but later many people who lost weight began to follow it, as it allowed weight loss of 5 to 10 kg due to the burning of fat in the hips and waist.
What kind of diet is this?
The lean diet consists of alternating different low-calorie and fasting days.The low daily calorie intake results in fat burning.However, for the same reason, you must avoid mental and physical stress and stressful situations during the diet.Outdoor walks and spa treatments are recommended.
Before starting a diet, you should be examined at a medical center and consult a doctor.In addition, it is recommended to follow the diet under the supervision of a specialist, as such a diet can lead to an exacerbation of chronic diseases and the emergence of new ailments.
If the diet is extremely difficult to tolerate and there is general weakness, dizziness and loss of performance, you should switch to a more balanced diet.
Main rules
The skinny diet requires compliance with the following rules:
- Strictly follow the menu (snacks are prohibited!);
- Spread the suggested list of products over 3-4 meals and chew thoroughly to give the impression of a normal meal.
- follow the drinking regime – drink 1.5-2 liters of water per day (teas and herbal infusions are allowed, but without sugar);
- You can drink pure still water with the addition of a slice of lemon or lime;
- The last meal should be eaten 3 hours before bedtime, otherwise a late snack can lead to a slowdown in metabolism, which reduces the effectiveness of the diet;
- On some days, freshly squeezed juice is on the menu, but banana and grape juices should be avoided as they are high in calories, and pomegranate drinks should also be avoided as they are bad for the stomach.
Store-bought drinks are strictly prohibited as they contain preservatives, dyes and other harmful substances for long-term storage of the product.In addition, they lack vitamins and microelements that are destroyed during heat treatment of fruits.
Getting started on the diet
Lasts 3 days.First of all, you need to exclude the following foods from your diet:
- sweets and baked goods;
- fried and fatty foods;
- carbonated and alcoholic drinks.
The emphasis in the diet should be on plant foods - vegetables, fruits, dried fruits.It is recommended to prepare vegetable salads, dietary meat and fish, as well as natural juices and cocktails.
Menu options
The diet differs depending on the duration of the diet.It can be observed for 7 to 20 days.Of course, it is worth starting with a weekly option to test your performance and also evaluate the effectiveness of the diet.
For 7 days
This will allow you to lose about 5 kg.The weekly diet looks like this:
- Day 1.Drink 1 liter of milk.In addition, as part of the drinking regime, it is important to drink the daily amount of water.You can start your morning with a cup of black coffee, but it is advisable to give preference to green tea.
- Day 2.Eat 200g of cottage cheese and drink 800ml of tomato or citrus juice.Any drinks with the addition of banana, mango and grapes are prohibited.
- Day 3.Drink 1 liter of mineral water without gas.
- Day 4.Bake 4 potatoes without salt or spices.Drink 800 ml of juice without sugar.
- Day 5.Eat 5 apples, preferably the green variety.
- Day 6.Eat 200 g of diet meat (chicken breast, beef, turkey) and drink 800 ml of juice.
- Day 7.Drink 1 liter of kefir.
As part of your diet, you should only choose low-fat fermented milk products.
For 14 days
The results of the two-week diet are promising - minus about 8 kg.Diet per day:
- Day 1.Drink any amount of green tea throughout the day.
- Day 2.Drink 800 ml of kefir.
- Day 3.Drink any amount of green tea or mint (melissa).A sweetener, stevia, can be used as a sweetener.
- Day 4.Only drink non-carbonated mineral water.
- Day 5.Drink 1 liter of water and eat 1 apple, divided into 2 portions.If desired, the fruits can be baked in the oven.
- Day 6.Drink 1 liter of milk.
- Day 7.Drink green tea or mint without restrictions.
- Day 8.Drink 1 liter of skimmed milk (skimmed milk).
- Day 9.Eat two fresh or baked apples and drink 1 liter of water.
- Day 10.Drink 1 liter of kefir.
- Day 11.Eat 400-600 g of fresh cucumbers.
- Day 12.Drink green tea or mint without restrictions.
- Day 13.Drink 1 liter of milk.
- Day 14.Eat three fresh or baked apples and drink 1 liter of water.
For 20 days
This is the most long-lasting diet option that allows you to lose about 10 kg.You need to start with a 7-day diet, and the menu from the 8th to the 20th day looks like this:
- Day 8.Eat steamed vegetables, lean meats and dairy products in reasonable quantities.
- Day 9.Eat 200 g of cottage cheese and drink freshly squeezed juice.You can make a smoothie with several fruits, except bananas and grapes.
- Day 10.Eat 200 g of lean fish (pollock, lemon fish) or shrimp.Drink juice.
- Day 11.Bake 4 potatoes and drink the juice.
- Day 12.Eat 5 green apples.Can be baked in the oven.
- Day 13.Eat 200 g of diet meat and drink 800 ml of juice.
- Day 14.Drink 1 liter of kefir.
- Day 15.This is a “rest day” when you can step away from your diet.You can eat any healthy food.Porridge, soups with weak meat or fish broth and salads are preferred.
- Day 16.Eat 5 apples.
- Day 17.Eat 200g of meat and drink 800ml of juice.
- Day 18.Drink 1 liter of kefir.
- Day 19.Eat 200g of cottage cheese and drink 1 liter of water.
- Day 20.Eat 1 apple and drink 1 liter of kefir.
Stop the diet
It is a mistake to assume that after a lean diet you can immediately return to your normal diet.This not only leads to the “return” of the lost kilograms, but also leads to damage to health.The fact is that during diet days the body is weaned from digesting normal food due to a reduction in the amount and quality of digestive enzymes obtained.So you have to gradually “learn” to eat properly so as not to cause stomach and intestinal problems.
When compiling a menu, it should be borne in mind that the diet should be dominated by soft foods with a minimum content of coarse fiber and fiber.Taking this rule into account, the diet exit scheme looks like this:
- Day 1.Prepare light vegetable soup without salt.Eat it in 4-5 doses, portions should be moderate - 200-250 ml each. It is forbidden to add beans and pasta to the soup.
- Day 2.Include steamed vegetables and baked or boiled fish in your diet.Such food saturates the body with useful substances, but does not disrupt the functioning of the gastrointestinal tract.You can include milk and herbal teas in your drinking plan.
- Day 3.Add a portion of cooked meat without skin, bones and layers of fat.If desired, you can prepare baked or stewed cutlets.Broccoli puree or other cooked vegetables are perfect as a side dish.
- Day 4.To activate stomach and intestinal motility, prepare a viscous porridge for breakfast - oatmeal, barley or corn.It is better not to add salt to the porridge, but you can cook it with milk.After a week, you can include semolina and rice in your diet.
- Days 5-7.Gradually increase the portions and their calorie content to the daily requirement.
- Days 8 – 10.Consume a limited amount of heavy food, best served in the morning to allow digestion during the day.You should definitely avoid eating foods that are too fatty and high in calories.
The amount of coffee and tea should be limited to 1-2 cups per day.
Recipes
A slim diet does not require you to pamper yourself with original dishes, but it is worth considering recipes that will make it much easier to adhere to a low-calorie diet:
- Herbal decoction.Combine a bunch of lemon balm and 1 tbsp.l.green tea.Put the raw materials in a kettle and pour 1 liter of water at 90 degrees.Pour and drink, dilute with warm water.
- Sweet green tea.Combine 1.5 tbsp.l.green tea and 1 tbsp.l.Stevia herb.Brew 1 liter of water at 95 degrees, let it steep for 20 minutes and drink.
- Jacket potatoes.Line a baking tray with paper and place the potatoes in it.First make cuts in a cross shape so that they don't burst.Transfer the baking sheet to the oven preheated to 180 degrees for 30 minutes.During cooking, potatoes can be sprayed with water or dill tincture.
- Baked apples.Cover a baking sheet with parchment and lay out the fruits, which are baked in the oven at 180 degrees for 10-15 minutes.Golden apples are best for baking.
On diet days when drinking juice is allowed, you can prepare the following fresh fruit juices:
- Peel 4 oranges and squeeze out the juice.Add 100 g of raspberries and cranberries.Blend in a blender and add 3-4 ice cubes.Leave on for 2-3 minutes and drink.
- Peel 2-3 grapefruits and 500 g tangerines.Squeeze juice from citrus fruits, mix, sprinkle with a pinch of cinnamon, stir and drink.
- Peel 4 green apples and 1 pear.Remove the seeds, mix and blend in a blender.Add 1 stalk of celery and 3-4 ice cubes and stir again.If necessary you can add cold water.
Warnings
A lean diet can cause gastrointestinal diseases, including gastritis.Therefore, it is important to follow the diet under medical supervision in order to stop weight loss in a timely manner.In addition, after such a diet, metabolic disorders, psychological problems and weakened immunity, as well as hair loss and brittle nails, are possible.Therefore, in order to normalize the condition, it is important to stop the diet correctly and take a course of vitamins.
Contraindications
If you have a normal body mass index and only want to lose a few kilograms, a skinny diet is generally not recommended.It is also contraindicated in people with diseases of the gastrointestinal tract, heart and kidneys, as well as chronic diseases.Breastfeeding mothers, pregnant women and teenagers should benefit from this method of losing weight, as a lack of vitamins and nutrients has an extremely negative impact on their health.
So, the skinny diet is a strictly low-calorie diet designed for people with a body mass index of 35 or more.You should follow such a diet only after consulting a doctor and under his strict supervision in order to minimize the negative impact on the body.