Exiting The Diet - General Principles, Recommendations

2024 Author: Rachel Wainwright | [email protected]. Last modified: 2023-12-15 07:39

Exiting the diet

After the period of the diet ended, excellent results were achieved, the body became slim and fit, you are probably wondering how to get out of the diet correctly so that the lost pounds do not come back? Of course, in no case should you return to the previous diet abruptly, since food rich in carbohydrates will quickly return the lost kilograms back. You can avoid this by knowing how to properly exit the diet.

How to get out of the diet: general principles

Exit from the diet will depend on the type of diet selected previously, however there are several general principles followed when exiting any diet, namely:

1. The amount of vegetables and fruits consumed should be gradually increased in the diet, preferably cooked with a gradual transition to raw;

2. Gradually adding (if the diet was prohibited) or increasing the consumption of lean meats and fish;

3. For two weeks it is necessary to add 200 kcal of fats and carbohydrates in the form of dark chocolate, whole grain bread and fruits (avocados and grapes) to the daily diet;

4. Sports activities with a gradual increase in the intensity of training. It is important after the diet is over not to overload the already weakened body with heavy physical exertion. It is necessary to gradually, week after week, increase the number and intensity of training, and you can start with simple walking, cycling or yoga;

5. Drinking at least two liters of water daily, taking into account the fact that this number includes only herbal tea, fresh juices and clean water, other drinks do not count;

6. It is also important to take multivitamin complexes when leaving the diet, which will help the body recover faster and provide it with the necessary nutrients;

7. It is necessary to take food in a concentrated state, it is desirable to exclude watching TV, reading books or newspapers, as well as conducting conversations and conversations. Only in this way will it become clear when the body is saturated, and this will save it from overeating;

8. Meals should be 5 or 6 meals a day and in small portions, as this will help the stomach to more easily digest the food received;

9. It is forbidden to eat later than 3-4 hours before bedtime. In cases where there is a feeling of hunger, it is better to eat some dried fruit or oatmeal cooked in water;

10. The period of withdrawal from the diet should not exceed two weeks, after which it is necessary to completely switch to a healthy and proper diet.

How to get out of the diet: mono diet

If you do not know how to properly get out of a diet based on the intake of one product (mono-diet), then you need to understand: it is absolutely impossible to start abruptly including a large number of different products in the diet. The main principle that should be followed when leaving this type of diet is the daily addition of new products for only 50 kcal per day.

How to get out of the diet: buckwheat diet

After the two-week buckwheat diet is over, on the very first day of leaving the diet for breakfast, you need to replace your beloved porridge with low-fat yogurt with an apple or orange. The rest of the meals on the same day should still consist of buckwheat. On the second day, instead of yogurt, you can use 50 g of low-fat cheese, and low-fat yogurt can be your second breakfast. So, time after time, day after day, dairy products, eggs of various cooking methods, fruits, vegetables, and then fish and meat are introduced into the daily diet. After a week, the exit from the diet ends, and the previously favorite foods can be gradually introduced into the daily diet, however, within reasonable limits, otherwise the lost weight will certainly return.

How to get out of the diet: a protein diet

If you follow the Kremlin diet or the Ducan protein diet, you must immediately come to terms with the fact that the exit from the diet will be long and last for six months or more. The fact is that diets restricting carbohydrate intake give quick results, but not everyone knows how to get out of the diet so as not to gain the lost weight by consuming carbohydrates. It is necessary to understand that the daily intake of carbohydrates should not exceed 60 g per day, and if overeating occurs, then the next day should be unloading. Since you can leave the diet on proteins only for a long period of time, in order to speed up this process, you can introduce two-hour fitness classes three times a week, which will increase the amount of carbohydrates consumed up to 120 g per day. However, consuming high-carbohydrate foods like cakesbaked goods and other confectionery products may take place in small quantities once a month and no more.

How to get out of the diet: low calorie diet

There are two ways to properly exit a low-calorie diet. In the first case, the daily caloric intake must be gradually increased by 200 kcal due to the consumption of carbohydrates to a greater extent than fats. For two weeks, it is necessary to weigh ourselves daily, if the weight does not return, it will be possible to consume another 200 kcal of carbohydrate food more daily. If the weight began to increase, then you will have to again reduce the intake of the number of calories to the previous one, until the body is ready to add food consumed. The second option is used when leaving the diet by those who, with the help of the diet, have lost 5 kg or more. There is nothing special to hope for in this case, since adhering to the diet of a diet that made it possible to lose such weight will have to continue,however, 30g of high-carbohydrate foods (ice cream, baked goods, etc.) are allowed once a week.

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