Strict Japanese diet for 21 days. Effective Japanese diet: a menu for every day

There are many variations on the Japanese diet. Seven days, 14 or 21. Twenty-one days on this diet promises weight loss, up to ten kilograms, and long-term retention. Willpower. It takes a lot of willpower to stay on this diet for so long. Temptations will continue to lead astray. But the path to a beautiful body should come first. The Japanese diet is considered tough. The minimum number of products makes you think many times: to start or not? There is a useful side - the variety of juices, proteins. Such a diet will restore the digestive tract and cleanse the body of accumulated toxins. Green tea will charge the body with energy, efficiency and good mood.

Before you start losing weight, you need to prepare. Refuse a few days before a diet from alcohol and cigarettes, fatty and salty foods. It is advisable to arrange a fasting day on fruits or kefir. This will make it easier to start. However, this method of losing weight is contraindicated for pregnant and lactating mothers, people suffering from cardiovascular diseases, since coffee is present in the diet. Products cannot be swapped. You need to eat strictly according to the schedule, otherwise there will be no effect, completely exclude salt and sugar. Losing weight on such a diet is recommended no more than once a year.

Menu. The Japanese diet is low in calories, so it is worth taking a course of vitamins so that problems with skin, nails and hair do not start. Weekly diet menu: Day one: breakfast - coffee, lunch - fresh cabbage salad, 2 boiled eggs, tomato juice, dinner - 250 gr. fish. Day two: breakfast - crackers or bread, coffee, lunch - fish cooked in a slow cooker, vegetable salad (tomato, cucumber, pepper), dinner - a glass of kefir, boiled beef, about 250 gr. Day three: breakfast - coffee, bread or rusks, lunch - baked zucchini in foil with butter, apple, dinner: 200 gr. boiled beef, vegetable salad, two boiled eggs. Day four: breakfast - coffee, bread, lunch - grated carrot salad, seasoned with lemon juice, boiled egg, dinner: a few apples.

Day five: breakfast - carrots, lunch - 250 gr. steamed fish, 250 ml of tomato juice, dinner - vegetable salad, fish. Day six: breakfast - green tea, lunch - boiled chicken breast, fresh salad of carrots and cabbage, dinner - salad of fresh carrots with butter, two boiled eggs. Seventh day: breakfast - a mug of green tea, lunch - 250 gr. boiled beef, apple, dinner - boiled beef, a glass of tomato juice. Usually, after the first week, excess water leaves the body and only after two weeks of the diet, fat begins to leave. After 21 days, lightness in the body appears. After leaving the diet, you should not load the stomach with food.

Losing up to 20 kg in 21 days, adjusting the body for further fat burning and continuing to lose weight effortlessly is real! Choose from 23 powerful nutritional programs that's right for you!

Diet is the main condition and the main factor for effective weight loss and maintaining a stable weight in the future. Without a well-designed and correctly chosen diet, all other activities will not be effective. At the same time, it is extremely important that the dietary food is balanced, safe for health and comfortable to follow. That is why all nutritionists are unanimous in the opinion that any quick weight loss methods lasting less than 21 days are harmful to the body.

The 21 day diet is considered optimal in terms of the combination of duration and effectiveness. In 3 weeks, you can normalize body weight without harm and stress, improving digestion and metabolism, as well as cleanse, heal and rejuvenate the body.

Features:

Unlike express diets, 3-week weight correction programs allow all systems and organs to gradually reorganize to a new mode of work. It is the slow transition to a new diet that allows you to get rid of extra pounds without metabolic stress. In addition, a slightly reduced, but not the minimum, calorie content of the daily diet is a guarantee of healthy weight loss, since with a sharp decrease in the energy value of food consumed in the body, not only positive, but also extremely negative processes that are harmful to health begin.

The benefits of 21 day diets include:

• carrying out high-quality cleansing of the intestines and the body as a whole;
• activation of metabolism;
• acceleration of fat burning;
• the ability to lose an average of 10 kg in 3 weeks.

An important part of a 3-week weight loss course is the preparatory phase and the period of withdrawal from the diet. Considering that the duration of each of them is 2 and 6 weeks, respectively, then in total such a weight correction program will take more than 2 months, including 3 stages:

• smooth entry;
• natural weight loss;
• gradual exit.

Thanks to this approach, the loss of even 15 kg in 3 weeks will not have negative consequences for well-being and appearance.

Varieties of 21-day diets

To date, professional nutritionists around the world have developed a fairly large number of options for weight loss systems that provide minus 10-15 kg in 3 weeks. Many of them are based on the same principles, some are radically different. There are also quite strict options that imply strict dietary restrictions and as sparing as possible, allowing you to lose weight less effectively, but absolutely safe. Having studied a detailed description of each of the proposed methods, you can always choose for yourself exactly the one that will correspond to taste preferences, set goals and individual characteristics of the body.

"3 fists"

The "3 fists" diet is a weight loss program developed by psychotherapist Oleg Tern, who offers to get rid of extra pounds without hunger, calorie counting and other difficulties associated with restricting the diet. It is enough to consume 3 fist servings, combining protein and plant foods.

The essence and rules

The effectiveness of this weight normalization system is due to the alternation of three rations:

• unloading;
• low-calorie;
• supportive.

Also in the diet there is an option for weight gain, which is less in demand than those aimed at reducing and maintaining it.

Each of the diets includes the following food groups:

• proteins - seafood, rabbit meat, red and soy meat, chicken and beef offal, low-fat dairy products, tofu or feta cheeses;
• complex carbohydrates - buckwheat, barley, oatmeal, legumes, whole grain bread;
• vegetables - tomatoes, carrots, cucumbers, all types of cabbage, beets, eggplants, radishes, mushrooms, herbs;
• fruits - apples, pears, kiwi, grapefruit, pineapple, pomegranate, apricots, all berries (except grapes);
• nuts, sunflower seeds, vegetable oils.

All other foods should be discarded, including fried, fatty, sweet, flour dishes.

When compiling a menu, you must adhere to several principles:

1. Eat meat 2 times a week.
2. Cook everything in “healthy” ways - boiling, steaming, baking.
3. Season salads with vegetable oils or low-fat natural yogurt.
4. Limit the amount of salt.

The basis of the 3 Fists Diet is good nutrition along with a healthy lifestyle. Therefore, it is necessary not only to switch to the recommended menu, but also to give up bad habits, play sports, ensure proper rest and be optimistic about life.

Sample menu

This technique involves 5 meals a day in small portions. So that the rate of weight loss does not decrease due to the body's adaptation to the new regime, the so-called calorie zigzags are used, that is, a change of strict and sparing days:

• Zigzag minus - 4 days a week, of which 3 are on the low-calorie menu, 1 on the unloading menu.
• Zigzag Plus - 3 days a week on a supportive menu, on one of which you can allow something forbidden, for example, a cake, kebab, beer or another favorite dish (but only one).

Thus, the menu for the week should be as follows.

The zigzag-minus stage - includes unloading and low-calorie days:

Days 1, 8, 15 - unloading:

• 7:00 - 80 g of steamed eggs, 2 handfuls of slaw with lemon juice and yogurt;
• 10:00 - 150 ml of lactic acid drink, 2 fruits (orange, apple);
• 13:00 - a piece (with 1 fist) of baked fish, 2 handfuls of zucchini stew;
• 15:00 - cottage cheese, berries (1 "fist" each), half a citrus (grapefruit);
• 18:00 - fish, half a grapefruit, apple.

Days 2, 9, 16 - low calorie:

• 7:00 - 200 g omelet, 2 servings of vegetables;
• 10:00 - 3 servings of fruits and berries;
• 13:00 - a piece of fish, 2 servings of vegetables;
• 15:00 - 3 fruits;
• 18:00 - a piece of feta cheese or soy meat, 2 servings of cabbage stew.

Days 3, 10, 17 - low calorie:

• 7:00 - a piece of chicken, 2 handfuls of vegetables;
• 10:00 - 3 handfuls of fruits and berries;
• 15:00 - 3 fruits;
• 18:00 - 2 vegetables, a piece of chicken.

Days 4, 11, 18 - low calorie:

• 7:00 - cottage cheese, 2 fruits;
• 10:00 - 3 fruits;
• 13:00 - 2 handfuls of vegetables, a piece of fish;
• 15:00 - 3 handfuls of berries and fruits;
• 18:00 - a piece of fish, 2 handfuls of vegetable salad.

Zigzag-plus stage - consists of maintenance rations, including one with relaxation (any delicacy is allowed):

Days 5, 12, 19 - supporting:

• 7:00 - chicken, legumes, vegetables (1 "fist" each);
• 10:00 - 3 fruits;
• 13:00 - chicken, cereals, mushrooms (1 "fist" each);
• 15:00 - 3 fruits;

Days 6, 13, 20 - supportive (with a delicacy of your choice):

• 7:00 - 2 eggs, vegetables and grains, 1 "fist" each;
• 10:00 - 3 handfuls of berries;
• 13:00 - 1 "fist" of meat, vegetables, grain;
• 15:00 - 3 fruits;
• 18:00 - 1 "fist" of vegetables and fish, delicacy.

Days 7, 14, 21st - supporting:

• 7:00 - chicken, cereals, vegetables 1 "fist" each;
• 10:00 - 3 fruits;
• 13:00 - meat, grain, mushrooms, 1 "fist";
• 15:00 - 3 fruits;
• 18:00 - a piece of fish, 2 handfuls of vegetables.

Eating on such a menu, in 3 weeks you can lose 6 kg of excess weight, without starving at all and without creating stress for the body and psyche. Body weight will systematically come to the ideal indicator in accordance with the individual characteristics of the physique. You can adhere to this food system throughout your life, making a menu according to your own taste from the recommended products.

American

The problem of being overweight in Americans is quite acute. But they love themselves too much to be tortured by rigid diets. Therefore, all of their "national" methods of losing weight are quite satisfying, they are tolerated without a strong feeling of hunger and at the same time give excellent results, however, in a not very short time. The classic American diet is designed for at least 21 days and a loss of 8-10 extra pounds.

In addition, many Hollywood stars, recognized worldwide as the standard of female beauty, maintain their shape with the help of this nutritional system. It is worth noting that it was created by doctors, so it does not harm health.

The essence and rules

Losing weight in the American way is based on the alternation of a protein and carbohydrate menu with a preliminary unloading according to the following scheme:

• days 1, 2 - unloading;
• odd days (3, 5 ... 21) - protein;
• even days (4, 6 ... 20) - carbohydrate.

Weight loss is based on the main principles of a healthy, balanced diet, including:

1. Sufficient saturation of the body with vitamins, minerals, all nutrients.
2. Late dinner waiver (after 17:00).
3. Receipt of the required amount of useful fluid.
4. Exclusion of unhealthy fats, fast carbohydrates, and other unhealthy foods from the diet.

As a result, in 3 weeks you can get rid of an average of 10 kg and significantly improve your well-being.

Sample menu

The diet of the classic American diet for 21 days consists of three menu options - unloading (preparatory), protein and carbohydrate. They all alternate according to the above scheme and are based on the following examples.

Unloading menu - 2 rye toasts and 1 liter of freshly made fresh tomato or skim milk are allocated for the whole day.

Protein menu:

• in the morning - 50 g of dietary bread, coffee with honey;
• in the afternoon - a portion (250 ml) of broth (meat or fish), 200 g of omelet, 150 g of meat (fish), 1 rye toast;
• snack - warm milk with honey;
• in the evening - 50 g of low-fat cheese, 1 toast, 250 ml of lactic acid drink.

Carbohydrate menu:

• in the morning - 2 apples;
• in the afternoon - vegetarian puree soup, 100 g of meat, 200 g of vegetable mix, 1 rye toast;
• snack - 400 g of raw fruits (not very sweet);
• in the evening - 200 g vegetable mix, 1 toast, 1 tsp. honey.

The days are alternated in such a way that the first (after unloading) and the last day of the course is protein.

In addition to the classic version, there is another type of American diet that is most popular with Hollywood stars. In this case, it is necessary to strictly adhere to the recommended menu for a week, repeating it 3 times in a row.

Breakfast is the same for each of the 21 days: coffee with milk and 1 tsp. sugar, 1 hard boiled egg, 1 toast, 1 apple.

Lunches for the day should be like this:

1. 60 g of cottage cheese with the addition of 1 raw protein, 200 ml of 0% milk, 50 g of bread, 5–6 radishes, 1 apple;
2. 150 g of chicken, 200 g of slaw, 1 toast, tea;
3. 50 g of boiled pork without fat, 100 g of vegetables, 25 g of rye croutons, 80 g of scrambled eggs, 200 ml of lactic acid drink;
4. 100 g fish fillet, greens, 1 toast, tea;
5. 150 g fish fillet, 200 g celery seasoned with lemon juice;
6. 200 g of chicken with lettuce, 100 g of parboiled brown rice, 100 ml of 0% milk, 1 apple;
7. 100 g of liver, 250 g of spinach, 100 g of potatoes "in uniforms", coffee.

Dinners for each day are also different:

1. 150 g of scrambled eggs, green vegetables with tomatoes, 1 apple;
2. 100 g of cottage cheese grated with herbs, a few radishes, 100 ml of 0% milk, 1 rye crouton, 1 apple;
3. 200 g omelet, 2 tomatoes, 1 rye toast, 1 apple, 250 ml of lactic acid drink;
4. 150 g of meat with grated horseradish, herbs, 1 apple, 200 ml of 0% milk;
5. 100 g of boiled meat, 1 boiled yolk, 1 apple, 200 m of low-fat kefir;
6. 150 g fried eggs, 2 tomatoes, 1 toast, 1 apple, 250 ml of lactic acid drink;
7. 100 g of boiled pork without fat, 100 g of cabbage with carrots, 1 egg, 1 tomato, 1 rye toast, 1 apple.

You cannot swap meals or whole days. This menu is repeated for 3 weeks. Such a diet is easily tolerated, and due to its balance and limited calorie content, it allows you to lose weight with health benefits. To improve skin and muscle tone, weight loss must be combined with fitness.

English

The British are somewhat different from the Americans in their attitude to food. As with everything else, they are more scrupulous and reserved. Therefore, the English diet is stricter than the American diet. But in 21 days it allows you to get rid of 10-12 kg.

The essence and rules

The main idea of \u200b\u200bthis method of losing weight also consists in alternating protein and vegetable diets, but according to a slightly different scheme. In this case, the following rules must be observed:

1. Eat 4 times a day at the same time in very limited portions.
2. Dinner until 19:00.
3. Drink 2 liters of water or more.
4. Avoid salt or keep it to a minimum.
5. All dishes are cooked or steamed.
6. Take multivitamin complexes.
7. Do not drink alcohol or smoke.
8. Drink 1 tsp at night. flaxseed oil, which prevents fat deposition and relieves constipation.

The main thing in the English diet is strict adherence to these recommendations. This will significantly enhance digestion and achieve your weight loss goals.

The most difficult in the course are the first 2 days and 1 last, because at the beginning and at the end of the diet, you should refuse to eat partially or even completely (depending on willpower).

Sample menu

The entire weight loss course is divided into 4 stages.

Stage 1 - unloading

Duration - 2 days. They are designed to drastically reduce the volume of the stomach, which will allow you to be satisfied with a small amount of food and prevent breakdowns.

The menu for each of these days will be rather meager - 2 liters of milk or lactic acid drink and 150 g of black bread, which should be consumed in equal portions for 6-7 receptions, as well as drink 250 ml of fresh tomato juice at night.

Stage 2 - on squirrels

Duration - 8 days. The following menu must be observed for the entire period:

• in the morning - coffee (tea) with 1 tsp. honey, a slice of bread sandwich with a thin layer of butter;
• in the afternoon - 200 ml of fish or meat broth, 200 g of fish (meat), a small slice of bread;
• snack - 200 ml of hot milk with honey;
• in the evening - 100 g of meat (fish, hard cheese), bread, fermented milk drink.

At this stage, fat is broken down and muscle tissue is formed.

Stage 3 - on vegetables

Duration - 10 days. The basis of the diet is vegetables and a small amount of fruits.

The menu should follow the following scheme:

• in the morning - 2 fruits (apples or citrus);
• in the afternoon - a vegetarian dish to choose from: soup, stew or salad with bread;
• snack - fruit unlimited (until light satiety);
• in the evening - vegetables unlimited (without overeating), tea with 1 tsp. honey.

During this period, the body is cleansed, gets rid of excess weight, while being saturated with energy and nutrients.

Stage 4 - unloading

Duration - 1 day. It is best to starve at the end of the diet to completely cleanse the body. If it is too difficult, it is allowed to use 1 liter of low-fat kefir and 250 g of cottage cheese in 5 receptions.

Recipes

For a tasty and nutritious diet on different days of the English diet, the authors offer a small selection of recipes.

Protein Diet Recipes

Fish with mustard

Pepper 500 g of fish, roll in spices, put on foil, coat with mustard, sprinkle with chopped herbs, wrap and put in an oven preheated to 200 ° C for 10-15 minutes.

Chopped chicken cutlets

Cut 500 g of chicken breast into small cubes, add 1 egg, herbs, chopped garlic clove and seasonings, mix, form cutlets, put on a baking sheet, bake in the oven at 180 ° C until tender (15–20 minutes).

Vegetarian menu recipes

Soup-puree "Orange"

Cut 400 g of pumpkin and 2 carrots into small cubes, put in boiling water, boil for 5 minutes, remove, grind in a blender, add a little broth, if mashed potatoes are thick, add spices, bring to a boil.

Zucchini in the oven

Cut 3 small zucchini lengthwise, put on a baking sheet, pepper, sprinkle with grated cheese on top, bake in the oven at 180 ° C until tender.

After completing the course, you need to gradually return to your normal diet. You need to eat the same small portions 5-6 times a day. This will ensure the consolidation of the obtained result and its maintenance for a long time.

Orange

Oranges are tasty and healthy fruits that are ideal for dietary nutrition and saturation of the body with many vitamins, minerals, and trace elements it needs. Their regular use can reduce the risk of a number of serious diseases, as well as improve the digestion of food, speed up metabolism, and remove toxins from the intestines. However, due to the high allergenicity of citrus fruits, the orange diet must be used with great care. If you experience itching or rashes on the skin, you need to stop the course and choose another method for losing weight.

The essence and rules

The basis of the diet for any variant of the orange diet for 21 days is oranges. And you need to use them at every meal. In addition, a number of other rules must be followed:

1. Adhere to the drinking regime, drinking at least 2 liters of water per day.
2. Refuse all high-calorie and junk food (fast food, semi-finished products, synthetic additives).
3. For all 3 weeks forget about alcohol.

To diversify your diet, you can sometimes substitute grapefruit or other citrus fruits for oranges.

Sample menu

There are several varieties of the 21 day orange diet. They differ in severity, the composition of the menu and the result obtained. The most effective are 2 options for losing weight on these citrus fruits: the first is more gentle and allows you to get rid of 10 kg of excess weight, the second is somewhat stricter, but can provide a loss of 15 kg in the same 3 weeks.

Option number 1 - egg-orange, involves dividing each week into 5 days of a strict diet and 2 days of relaxation. In addition to the listed products, 1 orange is added to each meal.

• in the morning - coffee (tea) with toast;
• in the afternoon - 80 g of steamed eggs, 500 ml of yogurt, 2 toast;
• in the evening - 150 g of fish fillet, 2 tomatoes, herbs, 2 toast.

• in the morning - coffee (tea) with toast;
• at lunchtime - 160 g of fried eggs, 2 toast, 500 ml of kefir;
• in the evening - 1 tomato, 130 g of veal, 1 toast, 250 ml of yogurt.

• in the morning - coffee (tea) with toast;
• for lunch - 180 g of omelet, 500 ml of yogurt, 2 toast;
• in the evening - 130 g of chicken breast, 1 toast, 250 ml of yogurt.

• in the morning - coffee (tea) with toast;
• for lunch - 150 g of unsweetened curd mass, 1 tomato, 1 cucumber (pickled), 1 toast;
• in the evening - 180 g of omelet or 160 g of steamed eggs, 2 tomatoes, 1 toast.

• in the morning - coffee (tea) with toast;
• for lunch - 150 g of fish fillet, 1 tomato, herbs, 1 toast, 250 ml of lactic acid drink;
• in the evening - 150 g of scrambled eggs, 1 tomato, herbs.

Days 6, 7: meals according to their own menu, but always without overeating, 5 times a day in small quantities, excluding foods prohibited by the rules.

In the proposed menu, all fermented milk products should be low-fat, fish and meat - of fasting varieties, steamed or boiled. The diet lasts 3 weeks with strict adherence to the specified diet.

Option number 2 - more strict and monotonous in the composition of the diet.

The menu for each day should be as follows (for each day, in addition to the indicated products, 1 kg of oranges is added):

• in 1 week - 2 eggs;
• at 2 weeks - various cereals;
• at 3 weeks - any plant food.

If you follow the specified menu, you can lose up to 5 kg of excess weight in 1 week, and in 21 days - about 15 kg.

When choosing an orange diet for weight loss, one should take into account the likelihood of an allergy to citrus fruits, as well as possible contraindications associated with the consumption of large amounts of these fruits.

In general, such methods of losing weight are suitable only for absolutely healthy people, since they create strong metabolic stress and place a great burden on the digestive system.

Protein

Eating predominantly protein foods for 3 weeks gives the highest results in weight loss, and without much fasting. By minimizing the consumption of carbohydrates, an energy deficit is created, so the body begins to extract it from fat deposits. At the same time, a sufficient amount of protein ensures the preservation of muscle tissue, so weight loss occurs only by burning fat and removing excess fluid.

The essence and rules

To achieve really high results - up to minus 15 kg in 21 days - it is extremely important to follow these recommendations:

• eat by the hour according to the schedule;
• do not violate the principles of the given menu;
• do not eat foods harmful to the figure;
• increase daily physical activity.

Even the slightest disruption should be avoided, since one violation can destroy everything that has been achieved in the previous days. Once you overeat carbohydrates once and the effect of dieting will disappear completely.

By itself, the considered protein method of losing weight is quite safe. But an abundance of protein in the diet can harm the kidneys if there are any problems with them, and a large amount of fiber can create an increased load on the digestive tract. Therefore, when choosing such a diet, you should consult your doctor.

Sample menu

The main components of a protein diet are animal products:

• lean meats;
• offal;
• low-fat fish, seafood;
• skim milk and dairy products.

It is also allowed to add a small amount of non-starchy vegetables to the menu.

From these products, you can compose a menu yourself in approximately the same way.

Days 1, 14, 15:

• in the morning - coffee (tea) with milk;
• snack - low-fat cottage cheese;
• in the afternoon - 150 g of fried eggs, 150 g of meat, 200 g of shredded cabbage;
• snack - cottage cheese casserole, tomato fresh;
• in the evening - 250 g of fish fillets, 200 ml of lactic acid drink.

• in the morning - coffee (tea) with milk;
• snack - grated carrots, kefir;
• in the afternoon - 250 g of fish fillet, omelet, cucumbers;
• snack - low-fat cottage cheese;
• in the evening - 130 g of meat dishes, milk.

• in the morning - coffee (tea) with milk;
• snack - salad dressed with yogurt;
• in the afternoon - half boiled chicken, 2 tomatoes;
• snack - low-fat lactic acid drink;
• in the evening - 150 g of fried eggs, 100 g of hard cheese, fresh tomato.

• in the morning - coffee (tea) with milk;
• snack - 100 g of Adyghe cheese;
• in the afternoon - 200 g of fish fillets, carrot salad, yogurt;
• snack - 150 g of fried eggs, fresh tomato;
• in the evening - 200 g of boiled pork, kefir or yogurt.

• in the morning - coffee (tea) with milk;
• snack - cottage cheese casserole;
• in the afternoon - 200 g of fish fillets, cabbage salad, 100 g of cheese;
• snack - 150 g of scrambled eggs, kefir;
• in the evening - 200 g of breast, beet salad.

• in the morning - coffee (tea) with milk;
• snack - 200 g omelet, fresh tomato;
• in the afternoon - grilled fish, vegetables, kefir;
• snack - 100 g of cheese;
• in the evening - stewed mushrooms with low-fat sour cream, cucumbers.

• in the morning - coffee (tea) with milk;
• snack - cottage cheese with herbs, fresh tomato;
• in the afternoon - seafood, 150 g of stewed cabbage, kefir;
• snack - 150 g of Adyghe cheese or feta cheese, tea;
• in the evening - 150 g of scrambled eggs, 150 g of boiled pork, milk.

With such a diet, the feeling of hunger is practically absent, but the body begins to experience a lack of carbohydrates. In case of dizziness or increased fatigue, it is allowed to eat 1-2 fruits.

Protein and vegetable

Compared to a purely proteinaceous protein-vegetable diet, it is much easier to tolerate and is absolutely favorable for the body, since it receives almost everything it needs for normal life. This method of losing weight can be of different duration, but the most common is the option designed for 21 days and promising a loss of 10-12 kg.

The essence and rules

The effectiveness of this nutrition program is based on the correct ratio of dietary components. It should contain:

• 50% protein food;
• 50% of vegetables, of which ¼ part is consumed raw, the rest - after heat treatment by any dietary method (boiling, stewing, steaming, grilling).

Protein foods should be chosen low-fat and low-calorie:

• lean meats and fish;
• low-fat dairy and fermented milk products;
• mushrooms.

Sugar, salt, cereals, potatoes, flour and sweet products, smoked meats and other harmful carbohydrate foods are completely excluded from the diet.

Such nutrition does not require a significant reduction in the volume of food, but at the same time provides a significant decrease in its calorie content, which causes stable weight loss without stress for the body. In addition, such a complex of products improves the activity of the digestive tract, has a healing and rejuvenating effect.

The success of losing weight depends entirely on compliance with several rules:

1. Simple carbohydrates are removed from the diet.
2. Increases the volume of liquid up to 2 liters per day.
3. Food intake ends on protein days until 19:00, on vegetable days until 21:00.

Fasting days are required before the diet. During the period of weight loss, the diet plan "2 through 2" is followed, that is, 2 days of protein, then 2 - vegetable.

Sample menu

There can be a lot of options for a protein-vegetable diet for 21 days. In general, they can be divided into 2 conditional categories - the above-mentioned alternation of diets and a mixed method, when proteins and vegetables are consumed together.

Separate (alternation)

The first version is based on the separate consumption of protein foods and vegetables every 2 days with fasting days between them according to the following scheme:

• 2 days - unloading;
• 2 days - proteins;
• 2 days - vegetables, then unloading again, etc.;
• the final 21 days - protein.

An example menu should be as follows:

• throughout the day - 3 glasses (750 ml) lactic acid drink;

• in the morning - coffee with milk, 50 g of rye bread with 0.5 tsp. honey;
• for lunch - 150 ml of fish broth with 1 piece (100 g) of fish fillet, 1 rye crouton;
• for an afternoon snack - tea with 0.5 tsp. honey;
• in the evening - 50 g of cheese, 150 g of meat, 150 g of fried eggs, 250 ml of lactic acid drink.

• in the morning - grated carrots, mint tea;
• for lunch - vegetarian soup, raw vegetables;
• for an afternoon snack - stewed vegetables, tea;
• in the evening - vegetable casserole, 50 g or whole-grain toast, tea with honey.

• in the morning - 50 g of diet bread, 250 ml of lactic acid drink;
• during the day - 3 glasses (750 ml) of kefir;
• in the evening - 50 g of dietary bread, 250 ml of fresh tomato.

• in the morning - chamomile tea, 50 g of rye bread, 100 g of omelet, 1 tsp. honey;
• for lunch - 200 ml of meat broth with 1 piece (100 g) of meat, 100 g of vegetables;
• for an afternoon snack - rosehip tea with honey;
• in the evening - 100 g of cheese, 200 ml of a lactic acid drink, 80 g of steamed eggs, 1 rye toast.

• in the morning - tomato and pepper salad, 1 rye toast, tea with honey;
• for a snack - boiled beets;
• for lunch - 200 g cabbage stew with zucchini, a mix of vegetables;
• for an afternoon snack - fresh carrot and apple;
• in the evening - cabbage salad with nuts.

• in the morning - 50 g dietary (rye) bread, 250 ml of lactic acid drink;
• in the evening - 50 g of the same bread, 250 ml of fresh tomato.

• in the morning - 200 g of omelet, tea;
• for a snack - 150 g of unsweetened curd mass, rosehip tea;
• for lunch - 200 ml of mushroom broth, 100 g of meat;
• for an afternoon snack - 250 ml of lactic acid drink;
• in the evening - 200 g of mushrooms, tea.

• in the morning - a salad of your choice, coffee;
• for lunch - vegetable stew, vinaigrette, tea with 0.5 tsp. honey;
• for an afternoon snack - carrot casserole, celery juice;
• in the evening - vegetarian hodgepodge, herbal tea.

• in the morning - 50 g of diet bread, 250 ml of lactic acid drink;
• throughout the day - 3 glasses (750 ml) of kefir;
• in the evening - 50 g of dietary bread, 250 ml of fresh tomato.

• in the morning - 80 g of steamed eggs, tea with chamomile, 50 g or whole grain bread toast;
• for a snack - 250 ml of kefir;
• for lunch - 200 ml of meat broth, 3 steamed chicken cutlets;
• for an afternoon snack - tea with honey;
• in the evening - 100 g of boiled pork, 50 g of unsweetened curd mass, tea.

Due to the low calorie content and frequent fasting days, this variant of the protein-vegetable diet allows you to quickly reduce a large amount of excess weight. The mixed menu is less restrictive, but also less effective. In the first case, in 3 weeks you can lose up to 15 kg, in the second - up to 10 kg.

Mixed

Losing weight on a mixed protein-vegetable diet involves 5 meals a day in small portions. This method helps to reduce weight gradually and is completely safe for the digestive tract and the body as a whole.

An important advantage of this weight loss option is the lack of a strict menu and the ability to compose it yourself from permitted products. It is imperative to consume fermented milk products 2 times a day, and proteins and vegetables should be equally represented in the diet. The main thing is that the energy value of the daily ration does not exceed 1200 kcal.

Another plus of this method is the variety of recipes in which protein foods and vegetables can be used simultaneously. This is a variety of soups, stews, salads, casseroles, pieces of fish and meat with a side dish. Thus, with a mixed protein-vegetable diet for 21 days, weight loss occurs easily, comfortably and without a strong feeling of hunger.

Protein-carbohydrate

A diet of proteins and carbohydrates is the so-called protein-carbohydrate alternation (BUC), which consists in the alternating use of protein, carbohydrate and mixed diets. This method of losing weight is devoid of one of the main disadvantages of most diets - stress for the body due to a sharp restriction of carbohydrates consumed and a rapid return of weight due to impaired metabolism.

The essence and rules

The protein-carbohydrate diet is based on a balanced diet, which is quite easy to tolerate, but does not give quick results. Within 3 weeks, there is a gradual weight loss, which is much more useful than quick or drastic methods.

The BUCH power supply system is based on the following principles:

1. The alternation of three different diets - protein, carbohydrate, mixed.
2. Fractional food - 5-6 times in small portions.
3. Exclusion from the diet of salt, unhealthy fats, fast carbohydrates, as well as fried, smoked foods.

It is not difficult to adhere to BUCH - you need to alternate days with the predominant intake of proteins, days with the predominant intake of carbohydrates and days with an equivalent intake of both nutrients.

Sample menu

The basis of the diet of the 21-day protein-carbohydrate diet is a cycle of 3 days:

• the beginning - only complex carbohydrates on the menu, which will provide a powerful boost of energy;
• day 2 - proteins and carbohydrates in approximately the same amount;
• day 3 - only proteins, due to which the strengthening of muscle tissue will occur, and animal fats will help maintain normal brain function.

If the protein-carbohydrate alternation is observed, an excessive reduction in calorie intake or the consumption of large amounts of protein should not be allowed. For the diet to be as useful as possible, you need to consume at least 1200 kcal daily. In this case, for 1 kg of weight, you should take:

• 1.5-2 g of saccharides on mixed days, 3-5 g - in carbohydrate;
• no more than 2 g of protein on mixed days, up to 3 g - on protein;
• introduce a small amount of cold-pressed vegetable oil, sea fish, avocado into the daily menu to ensure the supply of healthy fats (it is not necessary to calculate their amount, you just need to monitor the total daily calorie content).

1. The basis of the carbohydrate diet is made up of vegetables, fruits, cereals, bread made from whole grain flour, pasta made from durum wheat.
2. With a mixed diet, the set of products remains the same, but proteins are added to it - low-fat dairy and fermented milk products, lean meat, fish, eggs.
3. On protein days, carbohydrates are completely excluded, only the same protein products, green and leafy vegetables remain.

All products must be of high quality, fresh, minimally processed.

An example cycle 1 menu could be as follows:

Carbohydrate day:

• breakfast - oatmeal with dried fruit or 1 tsp. honey, unsweetened coffee with milk;
• lunch - boiled brown rice, stewed zucchini, 1 whole grain loaf;
• lunch - pasta with tomato sauce;
• afternoon snack - buckwheat porridge, stewed mushrooms;
• dinner - dried fruits, 1 whole grain loaf, tea.

Mixed day:

• breakfast - oatmeal with milk, fruits or berries;
• lunch - kefir, 1 whole grain loaf, fruit salad with lemon juice;
• lunch - soup or lentil stew, salad dressed with mustard-honey mixture with vinegar;
• afternoon tea - boiled brown rice with 1 chicken breast;
• dinner - stewed chicken liver, vegetable cuts.

Protein day:

• breakfast - protein omelet with tomatoes;
• lunch - kefir or protein shake;
• lunch - seafood and vinaigrette or fish and lettuce;
• afternoon tea - veal, cucumber;
• dinner - stewed cauliflower, chicken breast.

Second protein day (if necessary):

• breakfast - cottage cheese with herbs, coffee with milk;
• lunch - protein shake;
• lunch - tuna, 2 eggs, tomato salad;
• afternoon tea - breast, herbs;
• dinner - veal, celery stalks.

The menu turns out to be quite varied and within 3 weeks it is very easy to transfer.

Nutritionists say that protein-carbohydrate alternation should be adhered to for no more than 21 days. It is this duration that is considered optimal for the normalization of metabolic processes and moderate (up to 7 kg) weight loss with the formation of muscle mass. Professional athletes usually use 12 repetitions of cycles.

Fasting on the water

Fasting on water for 21 days is the most difficult, but most effective way to get slim. However, due to excessive rigidity, this method of losing weight is only suitable for absolutely healthy people and requires a mandatory preliminary examination by a doctor.

The essence and rules

It is not recommended to start a 3-week fast at once. Before such a diet, you first need to try to withstand hunger for 1 day in order to see the body's reaction and determine your willpower. Then, after a week, you can arrange a 3-day unloading on one water. If this test is also successful, then the duration of fasting should be increased to 1 week. If you get positive results, you can safely go on a 21 day hunger strike.

In general, preparation for fasting should begin 1.5–2 months before the diet itself. In addition, it is also necessary to enter the hunger mode correctly - even before a short 1-day unloading, it is necessary to switch to plant foods the day before, give up dinner, and put a cleansing enema in the evening. Before a long 3-week hunger, such preparation should take at least 5-7 days.

Sample menu

It is quite clear that with such a diet there is no menu. But you must follow some nutritional rules:

1. Give up alcohol, smoking, coffee - only pure water.
2. To maintain strength, you can add a little honey or lemon juice to the water.

It is necessary to minimize physical and mental stress, as well as closely monitor the state of health. With a significant deterioration in health, you must immediately, but smoothly get out of hunger.

It should be borne in mind that with prolonged fasting, an intensive cleansing of the body begins, which is accompanied by an unpleasant odor from the mouth and from the body. Dizziness, nausea, weakness, depression are also possible - these phenomena are normal and are caused by the restructuring of all organs and systems to a new mode of functioning.

Buckwheat

The buckwheat diet is an unloading nutritional technique, in which you need to eat exclusively or mainly buckwheat porridge all day (depending on the option chosen). Losing weight on buckwheat can be strict - in the form of a mono-diet - or more gentle, in which, in addition to cereals, other components are added to the diet, most often fermented milk products and fruits.

To sustain 21 days on one porridge and water is quite difficult and unsafe for health. Therefore, for this duration, it is usually recommended to stick to a diet with complementary foods.

The effectiveness of losing weight in this case will be slightly lower: if in 3 weeks on a buckwheat mono-diet you can lose 10-15 kg of excess weight, then with a more varied diet, the plumb line is usually 6-8 kg.

The essence and rules

With any option for buckwheat weight loss, the following rules must be observed:

1. Adhere to the correct drinking regime - at least 1.5-2 liters of liquid per day, including water, tea, herbal infusions, fruit decoctions.
2. Refuse salt, fried, smoked and other foods harmful to the figure.
3. Consume a small amount (1 tablespoon) of cold-pressed oil.
4. Switch to fractional meals - at least 5 times a day in small portions, have dinner 3 hours before bedtime.

Physical activity while observing a strict mono-diet should be excluded. With a sparing option, it is recommended to slightly increase the activity, but training should be moderate.

Sample menu

The basis of the diet, regardless of its severity, is porridge prepared in a special way. It is steamed overnight or for 2-3 hours in a thermos at the rate of 2 cups of boiling water for 1 cup of buckwheat. Consumed during the day according to the schemes below.

Strict option

If you follow the buckwheat mono-diet, you can eat any amount of buckwheat porridge during the day, but usually there is enough volume prepared from 1 glass of cereal. In addition to buckwheat, you should drink a lot of water in order to drown out the feeling of hunger and ensure the complete elimination of decay products from the body.

Nutritionists do not recommend adhering to this nutritional method for more than 1 week. For those who are ready to risk their health for the sake of gaining harmony and continue the diet for up to 3 weeks, it is imperative to consult a doctor, and take multivitamin preparations during the course.

Gentle diet options

To make the menu less stressful for the body, it is recommended to use kefir 0-1% fat, but not more than 1 liter per day (1.5 liters is allowed if the product is fat-free). This drink can be consumed with porridge or separately (alternately), as well as replace boiling water with it when cooking buckwheat.

There is also another variation on the 21-Day Buckwheat Diet with a more varied menu. The power scheme will be as follows:

• days 1, 2 - on a strict mono-diet (it is possible with the addition of 0.5 l of kefir);
• days 3–6 - vegetables (200 g), 2 unsweetened fruits and 50 g of cottage cheese are additionally introduced into the diet, and the volume of buckwheat porridge is reduced;
• day 7 - 1 egg and 100 g of chicken breast are added to the previous menu.

This weekly menu is repeated 3 times. As a result, you can significantly lose weight without creating much stress for the body.

Institute of Nutrition

The diet, developed by the Institute of Nutrition of the Russian Academy of Medical Sciences, is aimed at gradually losing weight according to scientifically based principles. Her diet is balanced and contributes to the development of healthy eating habits that must be followed throughout life in order to maintain a healthy weight.

The daily calorie content of the Nutrition Institute's diet ranges from 1800 to 1200 kcal. You need to start losing weight with a higher calorie intake, gradually reducing it by adjusting the diet.

The essence and rules

The main feature of this technique is the absence of significant restrictions on food. The energy value of the diet decreases very smoothly, without harming the metabolism and allowing the body to adapt to the new diet.

The goal of the Nutrition Institute diet is to switch to low-fat fractional healthy meals. The basis of the diet is mainly fruits and vegetables, low-fat protein products and a small amount of complex carbohydrates (cereals with a low glycemic index). Thus, the menu is made up of low-fat, low-calorie foods, the use of which does not lead to fat deposition. Dishes are selected independently, but must be prepared only from the above permitted products.

An important prerequisite for losing weight is portion control. Meals should be fractional - at least 5 times a day, but you need to get up from the table with a slight feeling of hunger, which will pass very quickly.

About the menu

To understand the essence of the diet of the Institute of Nutrition of the Russian Academy of Medical Sciences, for example, the following menu is given:

• breakfast - 100 g of meat with green peas (canned), tea without any additives;
• lunch - 1 baked apple stuffed with cottage cheese;
• lunch - a salad of fresh vegetables, vegetarian soup, a piece of fish or 1 steamed cutlet, unsweetened compote;
• afternoon tea - rosehip tea;
• dinner - 200 g of cottage cheese, unsweetened tea.

If you feel very hungry between meals, you can drink a little of any lactic acid drink or eat an apple.

With a balanced, low-calorie diet, weight will gradually decrease without any harm to health. To speed up this process, it is recommended to increase your physical activity - go to the gym or exercise at home.

The disadvantage of the method of weight loss of the Institute of Nutrition of the Russian Academy of Medical Sciences is the need to count calories. But usually difficulties arise only at the initial stage, and then a habit is developed and all calculations are performed automatically.

Kefir

Kefir is an affordable, healthy and loved by many product. Therefore, the kefir diet is very popular and gives excellent results both in losing weight and in improving the digestive system. In the classic version of a mono-diet (on one kefir), it is very difficult to withstand 21 days and can cause severe harm to health. Therefore, while following this method of losing weight, it is recommended to add other dietary products to kefir, as a rule, buckwheat, apples, cucumbers, herbs. On each of these rations in 3 weeks, you can lose 10-15 kg of excess weight.

The essence and rules

The main component of this weight correction technique is low-fat or low-fat kefir. When choosing the fat content of a lactic acid drink, it should be borne in mind that the calorie content of 0% of the product is 31 kcal / 100 g, 1% - 40, 2.5% - 53. Depending on this indicator, it is necessary to regulate the amount of kefir consumed per day - you can drink low fat 2 liters , low fat - 1.5 liters, and fat - no more than 1 liter.

In addition to the main component, it is allowed to enter 100-400 g of some additional low-calorie product into the diet, and also be sure to drink at least 1.5-2 liters of water. Meals should be 6 times a day at regular intervals. Dinner should be 2-3 hours before bedtime.

Sample menu

There are a large number of options for a kefir diet lasting 21 days. The most popular are the classic kefir menu, as well as with apples, cucumbers and buckwheat.

Classic

The most comfortable to follow is the menu with a varied set of products, which is compiled according to the following scheme:

• breakfast - kefir, 50 g of dried bread;
• lunch - kefir, 1 apple (fresh or baked);
• lunch - kefir, 100 g of fish or chicken, salad of green vegetables;
• afternoon tea - kefir, 1 apple (fresh or baked);
• dinner - 1 apple, 30 g of cheese;
• late supper - kefir.

In addition, the diet can consist of a set of several mono-diets with different diets, each of which must contain 1.5 liters of kefir 1% fat. Additionally, the following products are introduced into the menu:

• days 1, 8, 15 - 4 baked potatoes;
• 2, 9, 16th - 1 kg of apples in any form;
• 3, 10, 17th - 800 g of unsweetened fruits or berries;
• 4, 11, 18th - only lactic acid drink;
• 5, 12, 19th - 400 g of chicken;
• 6, 13, 20 - 1 kg of vegetables;
• 7, 14, 21st - only kefir.

Of all the varieties of methods for losing weight on kefir, these options can be called relatively gentle.

With apples

The meal schedule should also be 6 meals a day. In each meal, apples and kefir are consumed at intervals of 30 minutes - first fruit, then a drink.

With cucumbers

In this version of the diet, the amount of food remains the same, but apples are replaced by cucumbers. They can also be consumed individually or together with kefir.

With buckwheat

The kefir and buckwheat diet is one of the most popular weight loss methods. The combination of these two products in the menu ensures rapid weight loss without a strong feeling of hunger and significant harm to the body.

The daily buckwheat-kefir ration consists of 1-1.5 liters of lactic acid drink and porridge prepared by steaming cereals overnight at the rate of 1 glass to 2 cups of boiling water. You can use both components at your discretion - separately or together. There is also an option when buckwheat is soaked in kefir overnight.

Any system for normalizing body weight based on kefir and designed for 3 weeks helps to achieve fairly high results. However, doctors recommend using it only as an express method, observing it for no more than 7 days, so as not to harm the body.

Kim Protasova

A feature of the weight loss technique created by Kim Protasov is the absence of restrictions on the regimen of food intake and the volume of portions - it is allowed to eat at any time of the day in unlimited quantities. But you can only eat certain foods. In general, Kim Protasov's diet lasts 5 weeks, but nutritionists recommend starting it at 3 weeks and following only 21 days. This is because diets for 1–2 weeks are very unbalanced and can negatively affect overall health and skin condition.

The essence and rules

Within 5 weeks of "Protasovka" you need to eat certain foods:

• 1-2 weeks - only raw vegetables and dairy products, plus you are allowed to eat 1 boiled egg per day;
• 3-5 weeks - 300 g of dietary meat or fish are added to the previous diet by reducing the amount of dairy products.

In addition, you should drink 2 liters of liquid daily, including any unsweetened drinks, and also eat 3 green apples.

Weight loss on the Kim Protasov diet is very individual. According to the author of the technique, everyone will be able to lose exactly as many kilograms as necessary and useful for him.

This result is achieved through a very thoughtful selection of products:

• dairy products supply protein, calcium, lactose;
• in the last 3 weeks, the body receives the required amount of fat.

But in general, weight loss occurs due to the low calorie content of the diet and the long duration of the course.

Sample menu

Since the original version of Kim Protasov's diet is designed for 5 weeks, its 3-week version can be used in two most rational ways that are approved by professional nutritionists (as opposed to the "whole" version):

1. 1 week instead of two on the vegetarian menu plus 2 weeks on the meat diet.
2. 21 days completely on the menu for 3-5 weeks.

The menu for 1-2 weeks in the version of Kim Protasov should be as follows:

• breakfast - vegetarian salad with yogurt, tea (with milk);
• lunch - a salad of 1 apple and cottage cheese with yogurt, cinnamon and vanilla;
• lunch - soup-puree of raw vegetables, grated in a blender, egg and vegetable salad with herbs and garlic, seasoned with kefir;
• afternoon snack - pepper stuffed with cottage cheese with vegetables, apple and vegetable fresh;
• dinner - cottage cheese and vegetable salad, 1 apple.

The menu for 3-5 weeks is more varied:

• breakfast - egg and curd casserole;
• lunch - apple and vegetable salad with lemon juice;
• lunch - okroshka or cold puree soup, boiled chicken;
• afternoon tea - cottage cheese and vegetable salad;
• dinner - cabbage salad with apple and kefir, boiled chicken.

To diversify the diet, you can additionally use your own or the recipes suggested by the author.

Recipes

A variety of dishes can be prepared from the foods allowed by the diet. Kim Protasov offers the following recipes:

1. Cut fresh tomatoes into slices, top with grated cheese mixed with herbs, garlic and yogurt.
2. Make a salad of feta cheese, eggs, tomatoes, bell peppers and other vegetables to your liking, add onions marinated in lemon juice.
3. Bake the apple in the microwave, stuff it with cottage cheese or sprinkle with cinnamon.
4. Grill the meat with spices.

Kim Protasov's diet allows you to fantasize and come up with a lot of interesting recipes, which makes the process of losing weight easier and more enjoyable. Moreover, you can eat permitted foods (except meat, eggs and apples) in any quantity.

Chinese

For the Chinese, food culture is not just a necessity that provides vital activity, but a tool for improving the body. Therefore, the Chinese diet for 21 days is one of the healthiest. Traditionally, it includes small amounts of fish and meat, raw or lightly boiled vegetables, fresh fruits, cereals, spices, and green tea.

The essence and rules

From time immemorial, a system of categorizing food according to tastes has been used in China: salty, sour, bitter, spicy, sweet. Each product belongs to one of the categories and has a corresponding type of energy. The most beneficial is the diet, consisting of all 5 tastes.

The peculiarity of the Chinese diet is that, despite its balance, it remains quite strict. To comply with it for 21 days requires a lot of endurance and perseverance.

When drawing up the menu of the Chinese diet, you must be guided by the following principles:

1. Breakfast should be small in size and contain healthy foods that need to be changed daily to provide the body with everything it needs.
2. Lunch is the largest and most important meal of the day, which is meant to be enjoyed, so any meal is allowed, but with the least amount of fat.
3. Dinner - light, low-calorie, the smallest in terms of volume and energy value.

According to the Chinese, violation of these dietary principles is the main cause of various diseases and weight gain.

Sample menu

The 3-Week Chinese Diet is designed to promote metabolism, detoxification, and healing. To do this, you must eat according to the following scheme.

Days 1, 8, 15:

• breakfast - an omelet with tomatoes, bell peppers and herbs, 1 orange, green tea;
• lunch - cabbage salad with lemon juice and olive oil, boiled rice, baked fish fillet, fresh fruit;
• dinner - steamed veal, vegetable cuts.

Days 2, 9, 16:

• breakfast - fruit salad with nuts, 2 toast, coffee;
• lunch - a vegetarian stew with rice and spices, cooked in a small amount of vegetable oil, boiled meat with soy sauce, 1 fruit of your choice;
• dinner - steamed fish fillet, 1 raw egg, fresh tomato.

Days 3, 10, 17:

• breakfast - cereal of your choice, herbal tea with honey;
• lunch - carrot casserole with egg and vegetable oil, grilled meat with spices, fresh fruit;
• dinner - seafood, vegetarian salad.

Days 4, 11, 18:

• breakfast - scrambled eggs, vegetarian salad, fresh fruit;
• lunch - pilaf, vinaigrette with olive oil, 2 apples;
• dinner - baked fish fillet, fresh vegetables.

Days 5, 12, 19:

• breakfast - carrot and egg salad, 2 toasts, green tea;
• lunch - beef stewed with cabbage in vegetable oil, 2 tomatoes, fruit salad;
• dinner - fish, steamed cauliflower.

Days 6, 13, 20:

• breakfast - boiled rice with dried fruits, orange juice;
• lunch - boiled chicken, shredded cabbage with lime juice and olive oil, omelet;
• dinner - seafood, fresh tomato.

Days 7, 14, 21:

• breakfast - 1 poached, boiled beets, 1 citrus (grapefruit);
• lunch - assorted vegetables (at choice), boiled veal with rice, fresh fruit;
• dinner - fish fillet, lettuce.

Since the portions in the menu are not regulated, their volume must be determined independently, taking into account the characteristics of the body and the goals set. In this case, you can not starve or overeat, food should be moderate. The standard course duration is 21 days, weight loss is 8-10 kg.

Classic

When choosing a diet, it is important to take into account its effect on the body and correctly calculate your own strength. Losing weight too quickly can cause significant harm to your health, therefore it is recommended to lose weight for at least 3 weeks to get a soft and long-term result. The classic 21-day diet, developed by a group of doctors, is designed for the average city dweller and allows you to get rid of an average of 10 extra pounds. Narrowly specialized specialists took part in its creation - a therapist, endocrinologist, urologist, cardiologist and allergist, who took into account the lifestyle of a sedentary person who eats haphazardly fast food and various culinary excesses, as well as not burdening himself with physical activity.

The essence and rules

Alcohol, sugar and salt should not be consumed throughout the entire period of weight loss, entry and exit from the diet. In addition, it is prohibited:

1. Take laxatives or diuretics.
2. Fasting or refusing a late (after 6:00 pm) dinner if you feel hungry.
3. Refuse drinking plenty of fluids.
4. Exclude fiber from the diet.
5. Take food through force when it is time to eat (just chew a cucumber, herbs or cabbage).
6. Refuse recommended preparation and correct exit.

The preparatory phase should begin 10 days before the start of the course. To do this, you need to gradually:

1. Reduce portions of food by increasing the number of meals.
2. Eliminate simple carbohydrates (flour and sugar-containing products), increasing the volume of fresh vegetables.

When you exit the diet, you also need to gradually return to your usual diet, while maintaining healthy eating habits.

Sample menu

The basis of the diet is protein foods. The amount of protein required depends on the initial body weight - on average, the daily fluctuates between 58-80 g. They need to be consumed in several doses throughout the day, using commercially available protein mixtures or natural sources of protein:

• chicken breast (100 g of a ready-made dish contains 19 g of protein and 110 calories);
• sea \u200b\u200bfish (15–20 g, 70–120 kcal, depending on the variety);
• chicken eggs (in one egg - 8 g of protein, 70 kcal, in 100 g of omelet - 20 g and 90 kcal).

In addition, live fiber must be present on the menu. To do this, you need to consume fresh vegetables, cereals and legumes. Thus, the recommended menu for one day for a person weighing 60 kg should include:

• for breakfast - 150 g of omelet, a portion of cereal;
• for lunch - 200 g of fish fillets, a portion of legumes, fresh vegetables;
• for dinner - 100 g of chicken breast with fresh vegetables.

Also, between meals, you should drink 2.5-3 liters of clean water - 30 minutes before and 1.5 hours after meals. It is allowed to include green tea and herbal infusions in the total volume.

Beloved

Why this diet has such a name, no one knows, because it is quite strict, however, simple and effective. The popularity of this method of losing weight is due to the fact that the diet consists of ordinary products and does not require the preparation of special dishes. In addition, it gives excellent results, providing a loss of 8-12 kg in 3 weeks.

The essence and rules

The concept of the diet is that it consists of a set of mono-diets, that is, every day you need to consume only 1 product according to the principle of alternating fasting days. The diet includes protein foods and plant foods, but they are all divided by day. This approach is aimed at enhancing metabolism and is based on the principle that the body, having fed up with one product, stops assimilating it, therefore the calorie content of the diet does not depend on the amount of food eaten.

The classic "Favorite" diet is designed for 7 days and is quite tough. In the option for 3 weeks, nutrition is supposed to be more gentle and less stressful for the body.

If you follow it, you must adhere to the following recommendations:

1. Completely exclude simple carbohydrates from the menu.
2. Drink water 30 minutes before and 60 minutes after meals - a total of 2 liters per day.
3. Provide moderate physical activity.

It is impossible to change the order of mono-diets, since they are designed to provide the body with all the necessary nutrients and useful substances.

Sample menu

In this version of the diet, the menu is interesting, varied and tasty. For 21 days, you should eat according to the following scheme:

Days	Diet type	Products
1	Kefir
2	Fruit	2 kg fruit mix (grapefruit and avocado recommended)
3	Curd
4	Squash	800 g squash caviar with onions, carrots, vegetable oil
5	Chocolate
6	Apple
7	Cheese
8	Vegetarian
9	Meat	500 g of boiled lean meat
10	Salad	Raw vegetable salads
11	Curd	500 g low fat cottage cheese
12	Fruit	2kg fruit (grapefruit and avocado recommended)
13	Kefir	2 l of kefir 0% fat
14	Vegetarian	1 l fresh tomato, cabbage salad with cucumber and herbs
15	Meat	500 g of any dietary meat
16	Apple	1.5 kg sweet and sour green apples
17	Salad	Raw vegetable salads
18	Chocolate	100 g dark chocolate 72% cocoa
19	Cheese	400 g of low fat hard cheese
20	Kefir	2 l of lactic acid drink 0% fat
21	Fruit	2 kg fruit mix (preferably grapefruit and avocado)

After completing the diet, you must choose any day you like and use it as a deloading day every week to maintain the achieved weight.

During the exit period, you need to rebuild the diet gradually, eating only healthy food. In order not to experience a deficiency of nutrients, multivitamin complexes should be consumed throughout the course.

Maggi

Maggi's nutritional system is a protein weight loss technique. It is based on the interaction of food intake, does not require calorie counting, and assumes strict adherence to the recommended diet. The duration of the diet varies from 2 to 4 weeks. For 1 average course lasting 3 weeks, you can lose up to 10 extra pounds.

The essence and rules

In addition to following the diet, you must adhere to some rules:

1. Drink plenty of fluids, including water, herbal infusions, teas, and sugar-free coffee.
2. Eat boiled vegetables, but no broth.
3. Use spices, seasonings, herbs, onions, garlic.
4. Eliminate any fats completely.
5. Strictly adhere to your eating schedule, without changing foods or meals.
6. If the menu does not indicate the size of the portion, the dish is consumed indefinitely.

It will be useful to increase physical activity, but not overdo it. In case of a breakdown or any violation of the diet, do not continue, but start over.

Sample menu

Throughout the 21-day course, breakfast is the same - 150 g of scrambled eggs or 200 g of steamed omelet and half an orange or grapefruit. The rest of the meals are different by day.

Days 1, 14, 15:

• dinner - dietary meat.

• lunch - boiled chicken without skin;
• dinner - 150 g of steamed eggs, 1 toast, 1 grapefruit, salad of cucumbers and tomatoes with herbs.

• lunch - low-fat white cheese, 1 toast, 1 tomato;
• dinner - dietary meat.

• lunch - raw fruits of your choice (mainly apples, pears, kiwi, watermelon, melon);
• dinner - dietary meat, vinaigrette.

• lunch - 150 g of steamed eggs, vinaigrette without dressing;
• dinner - fish, raw seasonal vegetables, 1 grapefruit.

• lunch - raw fruits of your choice (mainly apples, pears, kiwi, watermelon, melon);
• dinner - dietary meat, seasonal vegetables.

• lunch - skinless chicken, vinaigrette, 1 orange;
• dinner - vinaigrette.

With severe hunger between meals, it is allowed to have a snack with herbs, cucumber or carrots.

Mayo

The Mayo Clinic Diet was developed by American nutritionists to combat obesity in patients with diabetes, cardiovascular and other diseases. Its action is based on the use of a special fat-burning soup, and in any quantity, which excludes the appearance of a strong feeling of hunger. If you follow all the recommendations for 3 weeks on the Mayo diet, you can get rid of 12-16 kg.

The essence and rules

The basis of this technique is the food pyramid, developed by the specialists of the Mayo Clinic, using which the diet is compiled. The pyramid consists of 4 "tiers" (in increasing importance - from 1 to 4):

1. fruits and vegetables - low in calories, but occupying a large volume in the stomach and contributing to satiety;
2. whole grain flour products - sources of complex carbohydrates;
3. protein products - dairy products, legumes, dietary fish and meat;
4. unsaturated fats - olive oil and nuts, necessary for the full functioning of all systems.

The Mayo Diet does not require strict adherence to the menu or counting calories, but only permitted foods can be eaten. It is also necessary to supplement the process with moderate physical activity.

Sample menu

The main dish of the daily diet is fat-burning soup. In American clinics, he is prescribed by cardiological surgeons not only during treatment, but also during preparation for surgery for overweight patients. The soup is made from the following set of ingredients:

• 6 onions;
• medium head of cabbage;
• several tomatoes without skin (canned);
• 2 sweet peppers green;
• a root or bunch of celery greens;
• 2 bouillon cubes;
• spices, seasonings to taste.

All components are cut into small pieces, filled with water and boiled at a low boil until soft (about 10 minutes). Spices and seasonings are added at the end of cooking, no salt.

This soup is consumed at least 3 times a day in unlimited quantities. In addition to soup, the menu includes other products consumed according to the following scheme (by day):

• 1, 8, 15 - any fruit (excluding bananas);
• 2, 9, 16 - raw, baked, stewed or boiled vegetables, including potatoes, with herbs and olive oil;
• 3, 10, 17 - vegetables (except potatoes) and fruits (except bananas) in any form;
• 4, 11, 18 - vegetables, fruits, including potatoes and bananas (no more than 3 pieces), a little milk;
• 5, 12, 19 - 500 g of lean meat, tomatoes (fresh or canned);
• 6, 13, 20 - boiled beef with herbs in any quantity;
• 7, 14, 21 - vegetables, fruits, fresh juices, brown rice.

The Mayo Clinic weight loss method eliminates any negative impact on the body, allowing you to lose weight without hunger and any other difficulties typical of other diets.

Drinking

The drinking technique for losing weight is designed to get rid of extra pounds at the same time as removing toxins from internal organs and tissues. The diet can be 21 or 30 days long, during which only liquid foods can be consumed. As a result, you can lose 10-15 kg, depending on the duration of the course and the characteristics of the organism.

The essence and rules

The drinking diet is quite tough, since it involves the absence of solid food and the ability to chew "something". This allows the body not only to get rid of all that is superfluous, but also to rest, since liquid diet food is digested quite easily.

This power supply system consists of 3 stages:

1. At the first stage, the hollow organs are cleaned, which is accompanied by the appearance of a strong plaque on the tongue.
2. On the second, the liver and kidneys are freed from unnecessary ones, so painful sensations in the area of \u200b\u200btheir location are possible.
3. At the third stage, cleaning takes place at the cellular level.

Each of these stages lasts on average 1 week.

Drinking weight loss technique is ideal for busy people, as it does not require adherence to a meal schedule. Liquid meals can be drunk indefinitely, at any time, at any time.

It is necessary to enter and exit such a system correctly, at first gradually giving up solid food, and then gradually introducing it into your diet.

Sample menu

Throughout the entire course of weight loss, it is allowed to use:

• low-fat milk and lactic acid drinks;
• chicken and vegetable broths;
• purified and mineral water;
• fresh vegetables and unsweetened fruits;
• cocoa, weak coffee, tea.

In addition to these products, it is advisable to take vitamin complexes to prevent vitamin deficiency, the appearance of bad mood and depression.

Recipes

To navigate what can be consumed, in addition to regular drinks, you can take the following recipes for example:

1. Vegetable puree soup - cabbage, carrots, tomatoes, potatoes, onions, herbs and any other vegetables to your taste, boil until soft, grind in a blender until smooth without lumps.
2. Fruit and milkshake - chop apples, pears, strawberries, citrus or other fruits in a blender, then beat with milk, kefir or yogurt.

In addition, you can get creative and cook other dishes according to these recipes, replacing the ingredients in them. The main thing is that they all turn out to be liquid.

Chemical

There is no chemistry in the diet of a diet with this name. It's just that its action is based on the fact that the foods consumed cause specific chemical reactions in the body that give incredible results. For 21 days on such a food system, you can get rid of 15–20 kg of excess weight. It can be used at any age and weight, but the greatest efficiency is achieved by those losing weight, whose body weight exceeds 100 kg.

The essence and rules

The chemical diet is quite tough, it requires counting the calorie content of the diet, strict adherence to the diet and dietary rules, as well as strict adherence to the menu. During the entire course, you cannot change foods, meals and rations for days.

The following recommendations must be followed:

1. You need to start the course strictly on Monday, since the menu is scheduled on days of the week.
2. In case of a violation of the diet, everything must be started all over again (from Monday), regardless of when the breakdown occurred.
3. With severe hunger, a snack is allowed, but not earlier than 2 hours after a meal, using lettuce, cucumber or carrots for this.
4. Serving sizes indicated in the menu must be respected, if the amount of products is not specified, it is allowed to eat until full saturation.
5. All dishes are cooked in water (boiling, stewing, steaming).
6. Any fats are excluded from the diet.

It is very important to observe the drinking regime, drinking at least 2.5 liters of water a day every day, and not drinking food, but between meals. This volume can include tea, coffee, soda water.

Sample menu

For each of the 21 days of the chemical diet, there is a separate menu with 3 meals a day.

First week

Monday:

• in the evening - dietary meat.

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half an orange;
• in the afternoon - skinless chicken;
• in the evening - 150 g of scrambled eggs or 200 g of steamed omelet, salad, 1 grapefruit.

• in the afternoon - 200 g of cottage cheese, 1 toast, tomatoes;
• in the evening - dietary meat.

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit;
• in the afternoon - unlimited unsweetened fruits;

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half an orange;
• in the afternoon - 150 g of scrambled eggs or 200 g of steamed omelet, vinaigrette;
• in the evening - fish or shrimps, lettuce, oranges.

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half an orange;
• in the afternoon - unsweetened fruits;
• in the evening - dietary meat, lettuce.

Sunday:

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit;
• in the evening - vinaigrette.

Second week

Monday:

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit;

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit;
• in the afternoon - dietary meat, lettuce;
• in the evening - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit.

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit;
• in the afternoon - dietary meat, cucumbers;
• in the evening - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit.

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit;
• in the afternoon - 150 g of scrambled eggs or 200 g of steamed omelet, white hard cheese, boiled vegetables;

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit;
• in the afternoon - fish;
• in the evening - 150 g of scrambled eggs or 200 g of steamed omelet.

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half an orange;
• in the afternoon - dietary meat, tomatoes, 1 grapefruit;
• in the evening - fruit salad.

Sunday:

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half an orange;
• in the afternoon - skinless chicken, vinaigrette, tomatoes, 1 citrus;
• in the evening - skinless chicken, vinaigrette, tomatoes, 1 citrus.

Third week

Only one or two products are allocated for each day:

• monday - unsweetened fruit;
• tuesday - vegetables in any form;
• wednesday - vegetables and unsweetened fruits;
• thursday - fish, vinaigrette;
• friday - meat, vinaigrette;
• saturday and Sunday - unloading on one kind of savory fruit.

If at the end of 3 weeks the goal is not achieved, you can repeat the first week again.

During the diet, you need to lead an active lifestyle. After graduation, keep healthy eating habits, follow the principles of healthy eating and exercise regularly so that the weight does not return.

Czech

The 21 day low calorie diet, developed by Dr. Horvath from the Czech Republic, is called Czech. It assumes a loss of 8-15 extra pounds.

The essence and rules

The Czech method of losing weight is not strict and is followed without a debilitating feeling of hunger, since it involves 5 meals a day and the intake of almost all the necessary nutrients. The diet has a low calorie content, but is sufficiently balanced, capable of ensuring the normal functioning of the body and, along with this, effective weight loss.

1. Do not have dinner after 20:00.
2. Drink at least 2 liters of water between meals.
3. Do not eat other products than those recommended on the menu.

During the period of weight loss, you can play sports, lead an active lifestyle in order to improve the result.

Sample menu

The diet is composed of products with fat burning properties, strictly scheduled for every day and does not allow violations.

Days 1, 8, 15th:

• in the morning - 80 g of scrambled eggs or 100 g of steamed omelet, 1 rye toast, coffee;
• snack - 2 green apples;
• in the afternoon - 150 g of dietary beef, 200 g of vegetable salad, 100 g of potatoes, coffee;
• snack - 100 g of unsweetened fruits, green tea;
• in the evening - 80 g of scrambled eggs or 100 g of steamed omelet, 80 g of lean boiled pork, 100 g of raw vegetables, 200 ml of fresh apple.

• in the morning - 1 rye crouton, 30 g of lean boiled pork, green tea;
• snack - 2 grapefruits;
• in the afternoon - 200 g of potatoes, 150 g of dietary meat, 1 grated carrot;
• snack - 200 ml of tomato juice;
• in the evening - 100 g of potatoes, 50 g of low-fat cottage cheese.

• in the morning - 1 rye crouton, green tea;
• snack - 4 carrots;
• in the afternoon - 100 g of potatoes, 50 g of veal, 150 g of melon;
• snack - 200 ml of milk;
• in the evening - 150 g of fish and spinach.

• in the morning - 1 rye crouton, 100 g of cottage cheese, tea;
• snack - 100 g of fruit;
• in the afternoon - 100 g of potatoes, 150 g of dietary meat, 200 ml of tomato juice;
• snack - 200 ml of kefir;
• in the evening - a vegetable mix.

• in the morning - 1 rye crouton, processed cheese (50 g), green tea;
• snack - 2 oranges;
• in the afternoon - 100 g of potatoes, 150 g of chicken, 150 g of cucumber salad;
• snack - 3 apples;
• in the evening - 2 eggs, 30 boiled pork, 200 ml of tomato juice.

• in the morning - 2 apples;
• snack - 4 carrots;
• in the afternoon - 100 g of potatoes and veal, cabbage salad;
• snack - radish salad;
• in the evening - 80 g of scrambled eggs or 100 g of steamed omelet, 100 g of mushrooms, cucumber salad.

• in the morning - 1 rye crouton, 50 g of cottage cheese, tea;
• snack - 200 ml of milk;
• in the afternoon - 100 g of potatoes, 150 g of dietary meat, 100 g of vegetables;
• snack - 200 g of beans, 200 ml of milk;
• in the evening - 50 g of oatmeal cookies, 200 ml of kefir.

All dishes indicated in the menu (potatoes, meat, fish, etc.) must be prepared only using healthy methods - cooking, stewing, steaming, grilling, always without fat. All dairy and lactic acid products must be fat-free.

Jünger

American doctor Alejandro Jünger created a unique diet that revolutionized weight loss and especially rejuvenation of the body. Jünger's diet is the result of his many years of work. It allows you to cleanse and heal the body, and unlike fasting treatment, it does not do any harm.

The essence and rules

The main goal of the Jünger nutritional system is to cleanse everything unnecessary - toxins, bad habits, the effects of stress. Before starting a detoxification course, it is necessary to carry out appropriate preparation. To do this, you need to gradually change your diet:

1. Give up all junk food.
2. Reduce the amount of consumed meat and white products - salt, sugar, rice, pasta, white bread.
3. Introduce more vegetables and whole grains into the diet.

Jünger's method is not a diet, but a way of life in which you need to eat food prepared yourself at home, monitor the amount, volume and calorie content of portions, the content of salt or sugar in them.

The maximum course duration is 21 days. During the entire period, you must strictly follow the main principles of the proposed detox:

1. Eat liquid food for breakfast, solid food for other meals.
2. Snack on raw vegetables, fruits, nuts.
3. In case of acute hunger, use fruit puree or fresh juice.
4. Drink plenty of clean water and green tea.

At the same time, cleansing should be complex and affect not only the body, but also consciousness. Therefore, you need to control your thoughts, getting rid of negative ones and leaving only positive ones, as well as move more, meditate, lead an active life.

Sample menu

Products approved by Dr. Jünger include:

• vegetable milk (almond, coconut, oat, etc.);
• legumes;
• cereals (wheat, rye, buckwheat, millet, brown rice, amaranth);
• vegetables, fruits, fresh juices from them;
• lean types of fish, meat;
• vegetable oils;
• nuts, seeds;
• sea \u200b\u200bsalt;
• honey, agave syrup.

Jünger advises eating less meat, replacing it with raw vegetables and fruits, and also giving up ready-made products - store-bought sauces (including ketchup and mayonnaise), sausages, canned food, smoked meats, and fast food.

In addition, you should exclude from the diet:

• grapefruits, oranges, grapes, bananas, strawberries;
• milk products;
• nightshade (eggplant, potatoes, tomatoes);
• soy products, barley, couscous, oats;
• fatty meat, store-bought meat products;
• peanuts, pistachios;
• hot seasonings;
• all sweets except those allowed;
• alcoholic and carbonated drinks, strong tea, coffee.

To understand the essence of the Jünger diet, it is proposed to familiarize yourself with an example menu:

• on an empty stomach - a glass of warm water with lemon;
• breakfast (after 30 minutes) - berry smoothie or vegetable cocktail;
• lunch - herbal infusion with honey;
• lunch - meat or fish, steamed vegetables or salad with linseed oil;
• afternoon tea - fruits;
• dinner - cucumber salad with mint.

Throughout the diet, you need to closely monitor the signals of the body - he will tell you what is useful and what is not. Dr. Jünger claims that after 3 weeks of diet, taste preferences are significantly improved and food habits are healthy. Therefore, after its completion, few people return to their usual diet. Almost everyone switches to less strict, but balanced meals. And with a healthy lifestyle, detox is no longer needed in the future.

Egg

There are many egg diets that are designed for different durations and results. The three-week option is one of the longest, so its diet is more varied than in express methods, but the basis is in any case chicken eggs. The popularity of the 21-day egg diet is due to the fact that in less than a month, you can lose 15-20 extra pounds on it.

The essence and rules

The main advantage of losing weight on eggs is an adequate supply of protein to the body - a building material for muscle and bone tissue. Although this becomes the main limitation for adherence to this technique, since an excess of protein has a negative effect on the liver and kidneys.

Weight loss rules are quite simple:

1. You need to eat only boiled, stewed and steamed dishes.
2. Eggs should be boiled or cooked into an omelette.
3. Sugar is completely eliminated from the diet, the amount of salt is minimized.
4. Also, you can not use flour products, cereals, other products that are harmful to health and shape.

The egg diet does not require large financial costs, offers a clear menu without difficult dishes to prepare, and is also not accompanied by a strong feeling of hunger, since eggs are great for filling.

Sample menu

The diet rules suggest a specific diet that must be strictly followed.

First week:

• in the morning - 2 eggs, ½ citrus;
• in the afternoon - 80 g of fried eggs for a couple, fruits of your choice in any quantity;
• in the evening - 80 g of fried eggs for a couple, dietary meat is unlimited.

• in the morning - 2 eggs, ½ citrus;
• in the afternoon - 80 g of fried eggs for a couple, chicken without skin;
• in the evening - salad with eggs and olive oil.

• in the morning - 2 eggs, ½ citrus;
• in the afternoon - 80 g of steamed eggs, hard cheese in any quantity, 1 tomato;
• in the evening - 80 g steamed eggs, lean meat.

• in the morning - 2 eggs, ½ citrus;
• in the evening - 80 g of steamed eggs, lettuce, chicken.

• in the morning - 2 eggs, ½ citrus;
• in the afternoon - 80 g of steamed eggs, boiled or stewed vegetables;
• in the evening - 80 g of steamed eggs, fish fillet, lettuce, 1 citrus.

• in the morning - 2 eggs, ½ citrus;
• in the afternoon - 80 g of scrambled eggs, unlimited fruit;
• in the evening - 80 g of steamed eggs, lettuce, fish.

• in the morning - 2 eggs, ½ citrus;

Second week:

• in the morning - 2 eggs, ½ citrus;

• in the morning - 2 eggs, ½ citrus;
• in the afternoon - 80 g of steamed eggs, meat, lettuce;
• in the evening - 2 eggs, meat with herbs, 1 citrus.

• in the morning - 2 eggs, ½ citrus;
• in the afternoon - 80 g of steamed eggs, meat, cucumbers;
• in the evening - 2 eggs, 1 grapefruit.

• in the morning - 2 eggs, ½ citrus;
• in the afternoon - 2 eggs, boiled vegetables, cottage cheese;
• in the evening - 2 eggs.

• in the morning - 2 eggs, ½ citrus;
• in the afternoon - 80 g of steamed eggs, meat, tomatoes;
• in the evening - 2 eggs.

• in the morning - 2 eggs, ½ citrus;
• in the afternoon - 80 g of steamed eggs, meat, tomatoes, 1 grapefruit;
• in the evening - 2 eggs, fruit salad.

• in the morning - 2 eggs, ½ citrus;
• in the afternoon - 80 g of steamed eggs, chicken with vegetables, 1 citrus;
• in the evening - 80 g of steamed eggs, chicken with vegetables, 1 citrus.

Third week (complex of mono-diets):

• day 1 - on unsweetened fruits;
• 2nd - on non-starchy vegetables;
• 3rd - on vegetables and fruits;
• 4th - on lean fish;
• 5th - on lean meat;
• 6th - on a fruit of the same type;
• 7th - on one kind of fruit.

The proposed menu is quite varied and easy to carry over. Foods without serving sizes can be consumed in any quantity. But it is not recommended to overeat - it is better to get up from the table with a slight feeling of hunger, then the results of weight loss will be more pronounced.

Japanese

Japanese women are famous for their diminutiveness and youthfulness to old age. However, the Japanese diet for weight loss lasting 21 days is quite strict, requires considerable endurance and good health. Although, along with the severity of restrictions, it is characterized by a sufficient amount of protein and a variety of juices, which allows, simultaneously with the loss of 8-12 kg, to clear the accumulated toxins and restore the digestive tract.

The essence and rules

The Japanese method of losing weight is based on the following principles:

1. The most thought-out daily routine, from which one cannot deviate.
2. A strict list of products that does not allow deviations and substitutions with analogues.
3. Refusal from gastronomic delights - sweets, flour products, fried, fatty, salty and smoked products, alcoholic and carbonated drinks.
4. 3 meals a day with dinner until 19:00.
5. Drinking 1 glass of clean water 1 hour before each meal, while the total volume of liquid should be brought to 2 liters per day.
6. Having moderate physical activity, it is best that it be simple morning exercises and walking.

You need to prepare for a diet and get out of it smoothly: first, gradually switch to the recommended diet, and then gradually return to it the usual foods. With the strict implementation of all recommendations, the first results become noticeable after 2-3 days and last for a long time.

Sample menu

The menu below for every day is designed to speed up your metabolism and speed up fat burning. At the slightest change in the diet, the entire system can be disrupted, so nothing can be rearranged or used other products.

Days 1, 8, 15th:

• in the morning - coffee;
• in the afternoon - 2 eggs, cabbage salad, 200 ml of tomato juice;
• in the evening - 250 g of fish fillets.

• in the morning - coffee, 1 toast;
• in the afternoon - fish dish, vegetable cutting;
• in the evening - 250 g of dietary veal, 200 ml of kefir.

• in the morning - coffee, 1 toast;
• in the afternoon - baked zucchini, 1 apple;
• in the evening - 200 g of dietary veal, 2 eggs, salad.

• in the morning - coffee, 1 toast;
• in the afternoon - 1 egg, grated carrots with lemon juice;
• in the evening - apples.

• in the morning - raw carrots;
• in the afternoon - 250 g of fish, 200 ml of tomato juice;
• in the evening - a fish dish, vegetable cuts.

• in the morning - green tea;
• in the afternoon - breast, cabbage salad with carrots;
• in the evening - 2 eggs, grated carrots with butter.

• in the morning - green tea;
• in the afternoon - 250 g of veal, 1 apple;
• in the evening - veal, 200 ml of tomato juice.

Usually, after the first 7 days of such a diet, excess water is first removed, after 14 - active fat burning begins, and after 21 - the volume and body weight significantly decrease. Due to the complete restructuring of metabolism, the acquired weight remains long enough without strict restrictions.

Correct way out

Exit from the diet is a period during which you can either finally consolidate the result, or nullify all the efforts spent in the process of losing weight. Much here depends on the moral attitude of a person and his attitude to food - you need to eat in order to live, and not live in order to eat. At the same time, one should not forever deprive oneself of the joy of tastes, but the measure must be observed in everything.

Most of the considered diets involve fractional meals. It must be adhered to in the future, which will allow you to maintain weight without feeling hungry.

For any option on the 21-day diet, exit from it should be gradual. Since it is necessary that this period be at least 2 times longer than the process of losing weight itself, the optimal duration of returning to the usual diet in this case will be 6 weeks.

In order for the transition from dietary food to the usual one to be minimally stressful for the body, as well as to ensure the maintenance of the achieved weight, the following rules must be observed:

1. It is allowed to introduce no more than 1-2 familiar products per day, and for the first 2 weeks it should only be healthy food.
2. For the entire exit course, it is necessary to maintain the main components of the diet in the diet, gradually reducing their number (if necessary).
3. All 6 weeks you need to follow the dietary rules regarding the drinking regimen, physical activity and other recommendations.
4. Controlling your weight every day, and immediately reducing your carbohydrate intake or portion size when it rises, will not only allow you to maintain the result, but also determine the quantity and quality of food for yourself, which will contribute to weight stability.

These are general guidelines for getting out of all diets. In addition, there are some peculiarities of returning to normal nutrition, depending on the type of diet - after mono diets, protein and low calorie weight loss techniques.

After a mono diet

Mono-diets are especially difficult for the body, and a breakdown after them can lead not only to weight return, but also to the appearance of many health problems. The main rule for getting out of this method of losing weight is adding no more than 1 product per day to the diet. In addition, a number of other rules should be followed:

1. If the diet was not proteinaceous, first you need to add 1 boiled egg to the menu, and after 5-7 days a small amount of dietary meat or fish.
2. In the absence of vegetables in the diet, they should be introduced first in stewed or boiled form, and then proceed to raw.
3. Fermented milk products can be taken from the 1st day of release, and if they were in the diet, then gradually increase their fat content.
4. You cannot actively increase physical activity, since the body still remains weakened.

After protein diets

An approximate plan for exiting a diet with limited or no carbohydrates and fats should be as follows:

1. Do not change the established drinking regime, continuing to drink the same amount of liquid as during the course.
2. From sweets, you can only start adding a little honey to tea or porridge, the taboo on all other sweets remains.
3. Protein foods remain, but change daily.
4. From the first days, you can start having breakfast with buckwheat porridge (no more than 2 tbsp. L.).
5. Little by little introduce durum pasta and potatoes in uniforms (no more than 100 g of each dish).
6. Gradually increase the number of cereals, bringing the daily volume to 200 g.
7. After 1 week, you are allowed to eat 50 g of whole grain bread, 30 g of dark chocolate, half a banana.

When you exit the protein diet, the process of gaining weight is longer than with all other methods. Here another rule for calculating the duration is applied - 10 days of release should be allocated for 1 lost kilogram. So, having got rid of 10 kg, you need to fix the weight for 100 days.

After low-calorie diets

The main principle of getting out of a low-calorie diet is to gradually increase the calorie content. Depending on the lifestyle, you need to rise to the level of 2000-2700 kcal from the calorie intake that was provided by the diet. For this, it is recommended to increase the energy value of the diet by 100 kcal per day.

It is very important here that this is not achieved at the expense of fast carbohydrates - nothing flour, sweet and other similar should not be consumed during the exit period. You need to use:

• vegetables, fruits, berries;
• dairy products;
• porridge;
• lean meats and fish.

Muscle mass is often lost after low-calorie techniques. To restore it, the main focus should be on protein foods.

If possible, then after any weight loss, it is recommended to switch to proper nutrition, give up food that is harmful to the figure and lead an active lifestyle. Then the need to use any diets in the future will disappear completely.

Every woman has probably heard about what the Japanese diet is. This method of losing weight has been incredibly popular for several years, and this is not surprising - it allows you to eat well and varied enough, while helping to lose weight! The results of this diet are amazing: in just two weeks, you can lose 6-8 kg.

Japanese diet: principles and basics

The main principle of the Japanese diet is low calorie intake. In view of this, this method of losing weight is quite tough and is not suitable for everyone: if you are one of the people who are unable to endure even a slight feeling of hunger, you should look for a softer and more sparing diet!

During the Japanese diet, you should eat in small portions - the weight of your dish should not exceed 250 grams. That is why, in order to lose weight in this way, you should start a kitchen scale: it is hardly possible to measure the required amount of food "by eye", and then all your efforts will be in vain.

Also, the Japanese diet prohibits all kinds of snacks: between meals, you can not eat sweets, or crackers, or even fruits or vegetables. Only drinks are allowed: at your choice, it can be tea, coffee or plain still water. You shouldn't drink water with gas - it awakens the appetite.

Try to drink plenty of water during such a diet: the optimal amount is one and a half or two liters per day. A glass of water half an hour before a meal, drunk very slowly and calmly, will help you get enough of even a small and modest portion, and not feel hungry during the day.

What should not be eaten during the diet?

There are strict restrictions in the Japanese diet: many of your usual and even completely harmless foods will be banned during these 14 days. Of course, baked goods, sweets, sugar, pasta, various sausages and smoked meats, as well as soda and alcohol are prohibited during such a diet - all these foods contain many calories, fats and carbohydrates that you should avoid.

From fruits it is forbidden to eat grapes, bananas, persimmons, peaches and dates, cherries, papayas, as well as lemons, watermelons and dried fruits. Of vegetables, you should refrain from consuming potatoes, corn, beets, eggplants, zucchini and pumpkin. Also, for the duration of the diet, it is necessary to abandon the use of salt: it retains water in the body, which interferes with the process of weight loss.

Do not use vegetable oil for salads and other dishes: replace it with olive oil, which is much healthier and more appropriate during a diet. In addition, do not forget that during the Japanese diet you can not eat breakfast, and also eat after 7 pm: try to go to bed early so that the feeling of hunger does not prevent you from falling asleep.

What is allowed on the Japanese diet?

The list of foods allowed for such a diet is much scarier than the list of prohibitions. You can eat any fruit that is not listed as prohibited: eat apples, oranges, grapefruits, and other low-calorie fruits that you like. Of the vegetables, cabbage should be preferred - it has a minus calorie content, therefore it perfectly contributes to weight loss. Tomatoes, carrots and cucumbers are also allowed.

When choosing meat products, focus on fat content: for example, pork and foal during such a diet will need to be excluded. Focus on lean meats like chicken and beef, as well as turkey and rabbit. You can eat almost any fish - however, as is the case with meat, try to choose non-high-calorie options.

During the Japanese diet, do not neglect vitamin complexes: this type of weight loss is not very balanced and excludes many useful substances that are necessary for the body. Also, do not leave such a diet abruptly, otherwise all the lost kilograms will immediately return back.

Do not forget that during the Japanese diet, you must strictly follow the menu: replacing products in it or rearranging dishes in places is prohibited. Eat exactly what you need to eat that day, and exactly in the amount indicated on the menu - no more and no less.

Diet menu for 14 days

The menu for the Japanese diet should always be drawn up by specialists: it rebuilds and regulates metabolism, as a result of which your body begins to work correctly and no longer gains excess weight. That is why it is so important not to deviate from the prescriptions of nutritionists - if this diet is used incorrectly, the necessary changes will not occur!

Below is a menu for the Japanese diet, designed for 2 weeks: the number of calories per day in this version has been carefully calculated by a specialist who has extensive experience with the Japanese diet and knows all its nuances. Follow this menu exactly to lose weight and not put it back.

The first week of such a diet should look like this:

You can see an example of the second week of the Japanese diet in the following photo:

Exiting the diet

After two weeks of strict adherence to the Japanese diet, your stomach has lost the habit of large portions: do not stretch it again, continue to eat a little and often so as not to gain weight. Also, do not use high-calorie foods while leaving the diet: eat lean meats, cereals and vegetables with fruits.

For the next two weeks, do not include sweet fruits, flour and confectionery products, as well as various seasonings in your diet. Sugar and salt should be added quite a bit, and it is advisable to start doing this at least a week after completing the diet!

The best option would be to continue using the menu for the Japanese diet, adding something new and not too high in calories every day: rye croutons or breads, some prohibited vegetables, rice and other cereals. Exit from such a diet should last at least two weeks, or better - within a month.In addition, even after you complete the exit from the diet, try to refrain from fatty and fried foods, an abundance of sweets, soda and other high-calorie foods. not carrying any benefit to the body. If you want to maintain a slim figure, you should not return to bad habits - and the love of fatty foods is one of them.

Also make the consumption of pure water your main rule: after the diet and the period of withdrawal from it are over, do not forget about one and a half or two liters of liquid that you need to drink per day. This will help your digestive system and metabolism work, and also keep you satisfied in smaller portions.

Contraindications for diet

As already mentioned, this kind of getting rid of extra pounds is not suitable for every woman - and it's not just about intolerance of hunger. For some illnesses, this rigid diet can aggravate the condition, so you should not start it if you are not feeling well! The following diseases will become contraindications for the Japanese diet:

• Diseases associated with metabolism, in particular diabetes mellitus;
• Various kidney diseases;
• Cardiovascular diseases;
• Gastritis, erosion, ulcer;
• Reconstruction of the endocrine system.

In the event that you observe at least one of these diseases, consult your doctor about losing weight: a specialist will select a diet that is right for you and will not harm your body.

The Japanese diet is a strict, complex and time-consuming way of losing weight, which is striking in its pronounced effect. However, do not forget that after such a diet, you should not return to your old eating habits: if you want not only to lose weight, but also to maintain a slim figure, switch to proper nutrition.

Video on the topic:

Everyone knows about the mega-effective "Japanese" diet. But few people realize that she has options that allow the use of completely non-dietary products. What you can eat on a "Japanese woman", read the article.

The "Japanese" salt-free diet is a popular weight loss technique that has won the trust of many women and men for its effectiveness. Its principle of action is a low-carbohydrate, protein-rich diet, which activates the processes of burning body fat. Traditional Japanese lasts 21 days: 7 days of preparation, 14 days of diet and a 4 week exit.

The majority of those who have lost weight note that this technique requires psychological preparation and strong motivation. However, the results are worth the effort: in 14 days (the "classic" version) you can lose 5-15 kg, depending on your initial weight. In addition, the key step is to exit the diet, requiring no less exposure. If you do not violate the conditions, the problem of excess weight will remain in the past.

rules

1. Use only specified products.
2. The sequence of days and meals cannot be changed.
3. Salt, sugar, alcohol, confectionery and flour products (other than those indicated) are completely excluded from the diet.
4. You should drink 1.5-2 liters of clean water daily without gas.
5. If you don't drink coffee, drink green tea without additives or flavors.
6. Zucchini can be substituted with one of the following foods: beets, pumpkin, boiled or fried carrots, zucchini, parsnip root. This replacement will not affect the result of losing weight (subject to all the rules).
7. Zucchini (or a vegetable alternative to zucchini) can be baked in foil and eaten with 1 teaspoon of vegetable or olive oil.
8. A raw egg can either be eliminated or replaced with a boiled one.
9. It is allowed to consume green or herbal tea between meals.
10. Before starting, you need to consult with a specialist.
11. You can repeat it no more than twice a year.

pros

• Effective weight loss in a short time.
• Availability of the intended products.
• Specific menu (without calculating the nutritional and energy value of dishes).
• Three meals (easy to combine with study or work).
• The body is cleansed of toxins, since for two weeks you do not consume sugar, alcohol and salt.
• Protein is present in sufficient quantity to prevent muscle loss. In addition, a lot of energy is spent on the digestion and absorption of protein, thereby speeding up the metabolism.

Minuses

• Low calorie diet.
• An unbalanced ratio of proteins, fats, carbohydrates and a lack of essential vitamins, macro- and microelements. The consequence of this is a deterioration in the condition of the skin, nails and hair, a decrease in immunity. Therefore, during the Japanese diet, it is necessary to take complex vitamins.
• Lack of a full breakfast deprives the body of the energy it needs in the morning and increases the risk of an evening breakdown.
• Long breaks between meals.
• The transition to a regular diet can result in a quick return of weight.

Training

Preparing the body is an integral part of the Japanese salt-free diet. A week before it starts, give up fast food, minimize the amount of sweets, flour and fatty foods, cut the usual portions by 20% - the daily calorie intake of your diet should be reduced by 500 calories. Try to eat dinner at least three hours before bedtime and drink at least 1.5 liters of clean water per day. After waking up, be sure to drink 250 ml of water at room temperature. This will activate the metabolism and will allow you to better endure the absence of breakfast during this period.

Menu

For 7 days

• Breakfast: black coffee.
• Lunch: 2 boiled eggs, 150 g lettuce (Chinese cabbage + carrots + 1 teaspoon of vegetable oil), 200 ml of tomato juice.
• Dinner: 150 g of boiled pollock, 100 g of Chinese cabbage + 1 teaspoon of olive oil.

• Breakfast: rye bread toast (15 g), black coffee.
• Lunch: 200 g of baked cod, 150 g of Chinese cabbage + 1 teaspoon of vegetable oil.
• Dinner: 200 g of boiled beef, 200 ml of kefir (2.5% fat).

• Breakfast: black coffee.
• Lunch: 1 boiled egg, 150 g of grated carrots + 1 teaspoon of vegetable oil.
• Dinner: 2 apples.

• breakfast: rye bread toast, black coffee.
• lunch: 1 medium zucchini, fried in vegetable oil, 2 apples.
• dinner: 200 g of boiled beef, 2 boiled eggs, 150 g of Chinese cabbage.

• Breakfast: 150 g of grated carrots with lemon juice.
• Lunch: 200 g of baked hake, 200 ml of tomato juice.

• breakfast: black coffee.
• lunch: 300 g of boiled chicken breast, 150 g of salad (Chinese cabbage + carrots).
• dinner: 2 boiled eggs, 150 g of grated carrots + 1 teaspoon of vegetable oil.

• Breakfast: green tea.
• Lunch: 200 g of boiled beef, 200 g of any fruit (according to the season).
• Dinner: any of the previous options.

9 days

The 7-day menu of the 9-day Japanese diet does not differ from the 7-day option.

• Breakfast: green tea.
• Lunch: 200 g of boiled beef, 2 apples or 1 orange.
• Dinner: 200 g of baked hake, 150 g of Chinese cabbage.

• Breakfast: black coffee.
• Lunch: 200 g of salad (carrots + cabbage), 150 g of boiled chicken breast, 2 boiled eggs.
• Dinner: 150 g grated carrots + 1 teaspoon of vegetable oil.

Foods for the 13-Day and 14-Day Japanese Diet

• Natural coffee (beans or ground) - 1 package.
• Fresh eggs - 20 pieces.
• Fish fillet - 2 kg.
• Unflavored green tea - 1 pack.
• Beef - 1 kg.
• Chicken breast - 2 kg.
• Olive oil.
• Vegetable oil.
• Carrots - 2 kg.
• Fresh white or Peking cabbage - 2 - 4 pieces (depending on size).
• Zucchini - 1 kg.
• Apples (or other fruits) - 1 kg.
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• Breakfast: black coffee.
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• Breakfast: black coffee.
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• Breakfast: black coffee.
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• Breakfast: green tea.
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• Breakfast: black coffee.
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• Breakfast: black coffee.
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• Breakfast: black coffee.
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• Breakfast: black coffee.
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• Breakfast: black coffee.
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• Breakfast: green tea.
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• Breakfast: black coffee.
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• Breakfast: black coffee.
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• Breakfast: black coffee.
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• Breakfast: black coffee.
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Exiting the diet

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