Light diet
Many weight loss diets involve the exclusion of favorite foods from the diet, which is difficult to tolerate and often causes a breakdown. The "light diet" does not require giving up most of the usual foods, suggesting to limit only their quantity. Its main principle is to reduce the calorie content of the diet while maintaining the ability to compose a menu, focusing on your taste.
The rules of the "Light diet":
- daily calorie intake - 1000 kcal;
- fractional meals (food in small portions at least 4 times a day);
- serving size - a handful;
- no more than 25-30 g of vegetable and animal fats per day;
- heat treatment of food only by dietary methods - boiling, stewing, baking, steaming;
- last meal no later than 19.00;
- not less than 1.5 liters of clean still water per day.
A month before the start of the diet, it is advisable to start preparing: 1-2 times a week to spend fasting days in the form of a mono-diet (apple day, cucumber day, etc.).
Advantages of the "Light Diet"
"Light diet" for a week allows you to get rid of 3-4 kg of excess weight. The variety of the diet is its main advantage; there is no difficulty in making the menu.
Fractional meals are considered the most beneficial eating regimen and are recommended by both nutritionists and gastroenterologists. "Light diet" helps to make fractional meals habitual, which has a beneficial effect on both health and figure.
Disadvantages and contraindications of the "Light diet"
The daily caloric content of 1000 kcal is too low and is a serious stress for the body. It can be very difficult to maintain the results after low-calorie diets.
The diet is contraindicated for weakened and elderly people, people with chronic diseases, expectant and nursing mothers, children, adolescents.
What foods are allowed?
- beef, veal, rabbit, chicken, turkey;
- lean fish;
- seafood;
- eggs;
- low fat milk and lactic acid products;
- vegetables, fruits and berries (except for prohibited ones);
- rye bread and cakes made of wholemeal flour, biscuits;
- barley, buckwheat and oat groats;
- durum wheat pasta;
- dried fruits, honey;
- olive oil;
- spices;
- green tea, freshly squeezed fruit and vegetable juices (except for juices from sweet fruits and berries).
What foods are prohibited?
- salt, sugar;
- white bread, pastries, pastries;
- high fat milk and dairy products;
- fatty meat, sausages, smoked meats;
- grapes, bananas, avocados;
- potatoes;
- cereals (except for permitted ones);
- alcoholic and sweet carbonated drinks.
Light diet menu
Indicative menu of the "Light diet" for three days:
First breakfast: 100 g of beef, 100 g of buckwheat porridge, tea.
Second breakfast: kiwi or apple, orange.
Lunch: 150 g of fish with vegetables.
Afternoon snack: 200 ml of yogurt.
Dinner: 150 g of cottage cheese.
Second dayFirst breakfast: 30 g of hard cheese, 100 g of oatmeal, tea with 1 tsp. honey, a slice of bread.
Second breakfast: grapefruit or orange.
Lunch: vegetable soup, 100 g of mussels or 50 g of chicken.
Afternoon snack: salad of carrots and cabbage with dill and parsley, seasoned with olive oil.
Dinner: 100 g of cottage cheese or 200 ml of kefir.
The third dayFirst breakfast: quail egg, spinach, dried apricots, orange juice.
Second breakfast: plum and pear, mineral water.
Lunch: potato, zucchini and carrot puree soup, cucumber, tomato and bell pepper salad.
Afternoon snack: a small loaf and 200 ml of kefir.
Dinner: stewed cabbage, baked fish, green tea with 1 tsp. honey.
Useful Tips
Advice 1. All dishes are recommended to be eaten cold, as in this case the assimilation of food requires more energy.
Advice 2. The diet will be more effective if accompanied by physical activity. These can be lightweight exercises (bodyflex, Pilates, yoga) or walking in the fresh air at an accelerated pace.
| Diet characteristic | final grade |
| Duration: 3-7 days |
3 out of 5 Despite the name, "Light diet" refers to the tough, as it introduces a calorie restriction of up to 1000 kcal per day. The diet is effective, but maintaining the weight after completing it will be difficult. |
| Recommended frequency: every six months | |
| Weight loss rate: | |
| Safety: | |
| Variety of products: |
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