Autumn diet
Lots of fresh vegetables and fruits in the fall - this time of year is great for a fruit and vegetable diet.
Overweight people often notice that weight increases in the fall. This is facilitated by the first cold weather and autumn depression, when there is a desire to sit at home in your favorite chair and drink hot tea with sweets. In such a situation, the autumn diet comes to the aid of those losing weight, the diet of which cannot be called boring: it consists of a variety of vegetables and fruits.
The basic principles of the autumn diet:
- there should be at least five meals a day, portions should be made small, avoiding overeating;
- on cold days, hot dishes must be added to the menu. These can be soups, dishes cooked on the grill, in the oven, or steamed (but you must refuse to fry). In warm weather, you can limit yourself to cold dishes;
- Eat at least one serving of grains every day, such as porridge or a slice of whole grain bread. These foods contain complex carbohydrates that are required to provide the body with energy;
- proteins should also be present in the daily diet - the main material for building body cells;
- the bulk of food is consumed in the morning. After lunch, preference should be given to low-calorie food. Dinner should be light.
The fall diet is more effective when combined with exercise. Use the fitness room, swim in the pool or go for a walk in the fresh air.
Benefits of the Autumn Diet
The autumn diet is an effective nutritional system for weight loss, you can get rid of 3-3.5 kg in a week.
A large amount of plant foods in the daily menu is great for the functioning of the stomach and intestines. Thanks to fiber, which is abundant in vegetables and fruits, intestinal motility improves, constipation is eliminated, and toxins are removed.
Fruits and vegetables are rich in vitamins, minerals, isoflavones, antioxidants and other beneficial substances. They help to increase immunity, improve the general condition of the body, which is especially important before the onset of winter.
A wide variety of dishes can be prepared from vegetables and fruits. This makes the diet of the autumn diet varied, and if you get down to it creatively - and very tasty.
Disadvantages and contraindications of the autumn diet
The autumn diet is contraindicated for people with diseases of the gastrointestinal tract, children and adolescents, pregnant and lactating women. Persons suffering from any type of chronic illness should consult with their doctor before starting a diet.
The seasonal nature of the diet should be strictly observed - in the winter and spring months, it can lead to a deterioration in health, since with prolonged storage, vegetables and fruits lose a significant part of their beneficial properties.
What foods are allowed?
During the diet, fruits and vegetables, lean meat (chicken, beef, veal), lean fish, skim milk and dairy products, whole grain bread, eggs, cereals, vegetable oil, dried fruits are allowed.
Recommended drinks include compote, tea, black coffee and coffee with milk without sugar, pure non-carbonated water.
What foods are prohibited?
The list of prohibited foods includes:
- fatty meat and fish;
- semi-finished products, canned food;
- smoked, fried food;
- fast food;
- sugar, sweet foods;
- sweet carbonated drinks, alcohol.
Autumn diet menu
An example of a seven-day autumn diet menu:
Breakfast: a slice of grain bread with a thin slice of low-fat cheese, coffee with milk.
Lunch: vegetarian borscht (300 ml).
Afternoon snack: apple, orange and pear compote (250 ml).
Dinner: cottage cheese casserole with dried apricots (250 g).
Before bed: 1% kefir (200 ml), medium-sized apple.
Breakfast: a slice of grain bread with a thin slice of low-fat cheese, coffee with milk.
Lunch: lean vegetable soup (300 ml).
Afternoon snack: apple, orange and pear compote (250 ml).
Dinner: boiled chicken meat (100 g), a portion of salad (150 g) of cucumber, tomato, bell pepper with olive oil (1 tsp).
Before bedtime: 1% kefir (200 ml), medium sized pear.
Breakfast: a slice of grain bread with a thin slice of low-fat cheese, coffee with milk.
Lunch: cabbage soup on lean meat with white cabbage (300 ml).
Afternoon snack: apple, orange and pear compote (250 ml).
Dinner: boiled white fish (150 g), a portion of salad (100 g) from cabbage, apple, carrot.
Before bed: 1% kefir, 2 medium peaches.
Breakfast: a slice of grain bread with a thin slice of low-fat cheese, coffee with milk.
Lunch: vegetable casserole with spinach and cheese (150 g).
Afternoon snack: apple, orange and pear compote (250 ml).
Dinner: a portion of salad (250 g) of peach, kiwi, banana, orange.
Before bedtime: 1% kefir (200 ml), medium sized pear.
Breakfast: a slice of grain bread with a thin slice of low-fat cheese, coffee with milk.
Lunch: baked potatoes with sour cream and herbs (200 g).
Afternoon snack: apple, orange and pear compote (250 ml).
Dinner: a portion of salad (250 g) of prunes, carrots and beets, seasoned with low-fat yogurt or sour cream.
Before bed: 1% kefir (200 ml), medium-sized apple.
Breakfast: a slice of grain bread with a thin slice of low-fat cheese, coffee with milk.
Lunch: boiled carp (150 g), sauerkraut (100 g).
Afternoon snack: apple, orange and pear compote (250 ml).
Dinner: 2 eggs omelet with milk.
Before bed: 1% kefir (200 ml), medium-sized nectarine.
Breakfast: a slice of grain bread with a thin slice of low-fat cheese, coffee with milk.
Lunch: casserole of pumpkin, zucchini and feta cheese (200 g).
Afternoon snack: apple, orange and pear compote (250 ml).
Dinner: stewed cabbage (150 g).
Before bed: 1% kefir, 3 medium-sized plums.
Useful Tips
Tip 1. During the autumn diet, it is sometimes allowed to add a small amount of natural honey to the dishes.
Tip 2. Several times a week you can cook porridge for breakfast, preferably from buckwheat, millet or brown rice.
| Diet characteristic | final grade |
| Duration: 7 days |
3.5 out of 5 Autumn is the time for an abundance of vegetables and fruits, besides, at this time of the year they contain the maximum amount of nutrients, which means that the autumn diet not only allows you to lose weight, but is also good for your health. |
| Recommended frequency: once a year | |
| Weight loss rate: | |
| Safety: | |
| Variety of products: |
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