Weight loss diets at home: the most effective and simple menu

In the modern world, most of the people face the problem of being overweight. You don't have to starve yourself to lose weight. You can eat tasty and healthy food while losing pounds.

A simple diet to lose weight at home

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

The general rules for all dietary restrictions are:

  1. It is forbidden to consume carbonated drinks. It is this component in the composition of such drinks that leads to obesity.
  2. vegetables, fruits and water are essential for weight loss
  3. Start your morning with a glass of lukewarm water. Drink at least 1. 5 liters of water throughout the day. If you find it difficult to abruptly refuse the packaged juice, then it is permissible to add lemon juice, a slice of cucumber or lime, a mint leaf to the water.
  4. Before going to the supermarket, decide what to buy. Your list should only contain natural and healthy foods. Control your desires and don't write off to buy an advertised chocolate bar. Marketing moves are pretty tricky and try to entice you in any way they can. Do not fall for their provocations.
  5. If you can't skip snacks 3 hours before bedtime, eat only light foods like low-calorie yogurt. Anything eaten before bed will not have time to be absorbed and will turn into fat.
  6. Keep track of how you prepare your meals. Prefer not fried foods in a pan, but baked foods. Steamed foods retain beneficial vitamins and minerals which are responsible for the beauty of nails and hair.

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

Diet for 3 days at home

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

It is possible to lose up to 3 pounds with such a detox diet.In addition, you will feel lightness and a surge of liveliness. For more effective weight loss, start exercising. It can be both Pilates and cardio workouts. Choose the type of physical activity based on individual preferences and health conditions.

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

Don't starve on purpose. Not eating for more than 4 hours will lead to a relapse. It is advisable to eat every 2, 5 hours, with small portions. For a snack, nuts or green apples are best.

Diet for a week at home: menu

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

Fluid fills the stomach, signaling fullness to the brain.

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Day Breakfast LunchDinner Snack
1 Millet porridge Baked perch, vegetables Cottage cheese with herbs Berries
2 A glass of fermented baked milk Vegetables, boiled chicken breast Light fish soup Egg porridge
3 Omelet Beef Stew with Asparagus Cauliflower salad Grated carrots
4 Pancakes Jacket potatoes, celery Omelet Walnuts
5 Green tea with milk (1: 1), low fat fruit yogurt Steamed Chicken Cutlets, Broccoli Zucchini soup -mash Ryazhenka
6 Banana smoothie Vegetable soup Lentil salad (green apple, celery, parsley, lentils / lemon juice)zxtd>Apple
7 Omelet Braised beef, vegetable stew Oatmeal Orangezxtable>

You can independently compose a menu for 7 days, using the options for ready meals shown in the table.

Protein Simple 2 Week Weight Loss Diet

The protein diet is rightly recognized as the most effective. It must be respected for two weeks. During this time, you can lose more than 7 kg.

The essence of the diet is to consume foods rich in protein. They saturate the body, relieving hunger.

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

When choosing this diet, follow a few tips:

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

The diet is suitable for people who love meat. The right way to prepare it will reduce the calorie content of the dish. It is forbidden to use oil.

No carbohydrate diet at home

Initially, carbohydrate-free nutrition was recommended for athletes and bodybuilders, then the nutrition system went beyond the limits of great sport. Today, with its help, people who have nothing to do with dumbbells and a treadmill get rid of excess weight.

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

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

The Most Effective Weight Loss Diet at Home

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

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

The Ducan diet

Takes a leading position among similar weight loss methods. It is based on the use of copious but low-calorie foods. It is allowed to eat fish, meat and milk. Protein foods are preferred. Carbohydrates will have to be completely abandoned.


A wide variety of simple plans allow you to choose the right one based on your personal preferences. Following the key nutritional rules will allow you to achieve visible results. Include sport in your daily schedule and watch the arrow on the scale quickly approach the number you want.