Diets for weight loss at home: the most effective and simple menu

In the modern world, most of the people are faced with the problem of obesity. You don't have to starve yourself to lose weight. You can eat delicious and healthy food while losing kilograms.

A simple diet for weight loss at home

Many simple and effective methods of weight loss do not require fasting or strict calorie counting.

The general rules for all food restrictions are:

  1. It is forbidden to consume carbonated drinks. It is this component in the composition of such drinks that leads to obesity.
  2. Vegetables, fruits, and water are important for weight loss
  3. Start your morning with a glass of warm water. Drink at least 1. 5 liters of water throughout the day. If you're having trouble rejecting packaged juice abruptly, you can add lemon juice, a cucumber or lime wedge, or a mint leaf to the water.
  4. Before you go to the supermarket, decide what you want to buy. Your list should only include natural and healthy foods. Check your desires and don't write off to buy an advertised candy bar. Marketing steps are difficult enough and try to entice you in every possible way. Do not fall for their provocations.
  5. If you can't skip snacks 3 hours before bed, only eat light foods like low-calorie yogurt. Anything eaten before bed doesn't have time to absorb and turns into fat.
  6. Keep track of how you prepare your meals. Prefer not to fry in a pan, but rather to bake in the oven. Steam cooked food contains beneficial vitamins and minerals that are responsible for the beauty of nails and hair.

If you follow these simple tips, you can remove body fat with little effort. The diet includes five meals: early and late breakfast, lunch, snack, dinner.

Diet for 3 days at home

Express diets are designed for an average of 3 days. With their help it is possible for a short time to get in shape before an important event. They also help cleanse the body and remove excess fluids from it.

With such a detox diet, up to 3 kilograms can be lost.You will also feel lightness and liveliness. Start exercising for the most effective weight loss. These can be both Pilates and cardio workouts. Choose the type of physical activity based on individual preferences and health conditions.

The 3-day diet is based on food restrictions. You need to forget about sweets, fatty foods and alcohol. The diet should consist of vegetables, fruits, fish, white meat.

Do not starve on purpose. Failure to eat for more than 4 hours will cause a relapse. It is advisable to eat with small portions every 2. 5 hours. Nuts or green apples are best for a snack.

Diet for a week at home: menu

A glass of warm water an hour before a meal will help you eat less.

Fluid fills the stomach and signals fullness to the brain.

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Tag Breakfast LunchDinner Snack
1 Millet porridge Baked perch, vegetables Cottage cheese with herbs berries
2 A glass of fermented baking milk Vegetables, boiled chicken breast Light fish soup Boiled egg
3 Omelette Beef stew with asparagus Cauliflower Salad Grated carrots
4 pancakes Jacket potatoes, celery Omelette nuts
5 Green tea with milk (1: 1), low-fat yogurt with fruits Steamed chicken schnitzel, broccoli Zucchini soup porridge Ryazhenka
6 Banana Smoothie Vegetable soup Lentil salad (green apple, celery, parsley, lentils / lemon juice)zxtd>Apple
7 Omelette Braised beef, vegetable stew Oatmeal Orange/ zxtable>

You can independently compose a menu for 7 days using the ready meal options listed in the table.

Protein Simple 2 Week Weight Loss Diet

The protein diet is rightly recognized as the most effective. It should be adhered to for two weeks. You can lose more than 7 kg during this time.

The essence of diet is to consume foods rich in protein. They satiate the body and relieve hunger.

Nutritionists have recognized protein nutrition as the gentlest way to lose weight.

Follow some guidelines when choosing this diet:

  • exclude simple carbohydrates (sweets, pastries, potatoes) from your menu;
  • Avoid fast food chains.
  • Drink an average of two liters of water a day.
  • have breakfast 60 minutes after waking up;
  • late dinner should be at least 2, 5 hours before bedtime;
  • The amount of fat should not exceed 40 grams per day.

The diet is suitable for people who love meat. Proper preparation reduces the calorie content of the dish. It is forbidden to use oil.

Carbohydrate-free diet at home

Originally, a carbohydrate-free diet was recommended to athletes and bodybuilders, and then the nutritional system went beyond the limits of great sport. With its help, people who have nothing to do with barbells and a treadmill are freed from excess weight today.

Carbohydrates are not completely excluded from the diet. The use of complex carbohydrates is allowed. They are found in cereals, cereals, green vegetables.

The main components of a carbohydrate-free menu are meat, eggs and dairy products.

The most effective diet for weight loss at home

Nutritionists have recognized the buckwheat mono diet as the most effective and safest of all similar food systems. The diet is designed for three days. Choose unpeeled buckwheat. Its shell contains the maximum amount of vitamins.

In addition to losing weight, a mono diet helps cleanse the body and eliminate vascular plaques. Buckwheat contains a large amount of copper, which has a positive effect on the condition of the skin, hair and nails. Buckwheat porridge is allowed to be poured with kefir.

The Ducan Diet

occupies a leading position among similar methods of losing weight. It is based on the use of hearty but low-calorie foods. It is allowed to eat fish, meat and milk. Protein foods are preferred. Carbohydrates must be given up completely.


With a variety of simple diets, you can choose the right one that suits your personal preferences. By following the main dietary rules, you can achieve visible results. Add exercise to your daily schedule and watch the arrow on the scale quickly approach the number you want.