Choose a gradual and safe way to lose weight. We will tell you everything about a sweet diet for weight loss: basics, approved foods and menus for the week.
How to Lose Weight Safely? Many nutritionists believe that a sweet diet is a great option for losing weight. Principles, contraindications, benefits and menus for a week at home - all the details are in the content.
There are many different weight loss diets, designed for short, "sprint" races.
A spark diet is a marathon for weight loss compared to them, it can last more than six months, although the caloric restriction on food is quite severe. Before you start losing weight this way, be sure to contact your doctor and find out if it is really safe for you to eat the sweet diet system for weight loss.
Sweet diet for weight loss: basics and contraindications
The gentle diet is divided into two main stages: intensive phase and regression.
The intensive phase lasts up to 6 months. During this period, you need to limit your calorie intake to 1800 calories per day. As part of your diet, you focus on protein rich foods. For example, poultry, fish, eggs, low-fat cheese, and tofu. Oil and other salad dressings are excluded from the diet menu, and carbohydrates are limited to 20 grams per day. So, first of all, almost every meal will contain a certain amount of meat, mostly without a side dish or with side dishes in the form of certain vegetables (broccoli, cauliflower and others from the list of permitted foods).
In the second step, you can slowly add fats and carbohydrates, and gradually reduce the amount of protein to 70-140 grams per day. The second stage lasts 6–8 weeks. In the first month, up to 45 grams of carbohydrates per day is allowed, and in the second month - up to 90 grams.
Talk to your doctor, you may need to take an extra multivitamin supplement, potassium, calcium, magnesium or sodium during the first stage to protect your body from nutritional deficiencies. You also need to monitor your condition, and if it deteriorates, for example, performance decreases or dizziness begins - you must immediately proceed to the next step, or, respectively, repeat the dietor depart.
Why is a sweet diet good for you?
Not only is a sweet diet good for weight loss. Additional benefits of a sweet diet:
- lowering cholesterol levels by up to 20%;
- normalize blood sugar levels;
- lowering blood pressure;
- protection against metabolic syndrome.
Unfortunately, even a sweet diet is not an ideal recipe for losing weight. Before you start, be sure to consult a specialist, as the diet has side effects. For example, it can cause nutritional deficiencies in the body.
The diet is not suitable:
- for the elderly;
- for lactating and pregnant women;
- for those with gallbladder problems;
- for people with eating disorders;
- for patients with chronic diseases.
Sweet diet for weight loss: menu for a week
Approved and taboo foods
We have already outlined some of the foods you can eat on a light weight loss diet. Detailed list of approved products:
- poultry: skinless chicken, turkey, goose, duck;
- meat: lean meat, pork, lamb;
- fish: flounder, cod, catfish, halibut;
- vegetables: leafy greens, broccoli, cabbage, cauliflower, Brussels sprouts, celery, tomatoes, onions, cucumbers, zucchini;
- low - fat dairy products: cottage cheese, low - fat cheese, skimmed milk;
- eggs and egg whites;
- tofu.
Many fats and carbohydrates are excluded from the spark diet menu. Full list of taboo foods:
- fruits: apples, berries, oranges, grapes, melons, pears, peaches;
- starchy vegetables: potatoes, corn, peas;
- grains: wheat, oats, barley, buckwheat, millet;
- legumes: black beans, lentils, chickpeas, beans, peanuts;
- processed foods: convenience foods, baked goods, potato chips, fast food, candy;
- sweet drinks: juice, sweet tea, sports drinks, soda;
- sugar and sweeteners: honey, maple syrup, table sugar, molasses, brown sugar;
- fats and oils: olive oil, coconut oil, vegetable oils, salad dressings, butter, margarine;
- full-fledged dairy products: yogurt, fat cheese, milk.
You need to eat little by little, in small portions, but often. This diet consists of three main meals a day and a few snacks. So well suited:
- Ubh;
- Slice baked meat or fish;
- House cheese;
- Slice of low-fat cheese;
- Some celery stalks;
- A handful of cooked vegetables from the list of permitted ones;
- Tomatoes.
Do not forget to drink plenty of water, the daily norm is about an hour and a half to two liters, it is best to drink a glass at least half an hour or an hour before meals, and unsweetened green or black teadrinking as a snack to drown the feeling of possible hunger. Mineral water or rosehip broth, herbal tea is a good choice, of course, you do not need to add sugar to these drinks and, in principle, you must refrain from sugar. The best way to cook food is steam, boiling, baking, you can use a microwave oven.
Sweet diet for safe weight loss: menus and meals that you can cook at home
Monday
- Breakfast: scrambled eggs with spinach and tomatoes.
- Lunch: fried cod with steamed broccoli.
- Dinner: chicken breast with ground Brussels sprouts.
Tuesday
- Breakfast: tofu with onions, garlic and bell peppers.
- Lunch: baked chicken with vegetable side dish (without dressing).
- Dinner: pork chops with fried asparagus.
Wednesday
- Breakfast: egg omelet with zucchini, tomatoes and garlic.
- Lunch: baked cod with boiled cabbage.
- Dinner: salad of lean ground beef, mushrooms, garlic, ginger and green onions.
Thursday
- Breakfast: low-fat cottage cheese.
- Lunch: Low-carb turkey meatballs with zucchini and tomato noodles.
- Dinner: fried chicken with garlic and lemon (without garnish).
Friday
- Breakfast: hard boiled eggs with salt and pepper.
- Lunch: baked tofu with steamed green beans.
- Dinner: grilled steak with oven fried eggplants.
Repeat any of the days on Saturday and Sunday.
Don’t forget about the limitations - for the intense phase, the main part contains proteins, for the latter, their amount decreases due to an increase in the amount of carbohydrates.
Sweet diet recipes
Chicken casserole with vegetables
Ingredients: chicken fillet, cauliflower, broccoli, eggs, low-fat sour cream, low-fat cream, cheese for sprinkling, garlic, spices to taste.
Preparation: if the vegetables are frozen - defrosted, if not - rinse them in salted water, divide them into inflorescences. Cut the chicken, mix it with vegetables in a baking dish, fill it with sour cream diluted with warm water, put it in the oven for 20 minutes, temperature - 180 degrees. For the second pour, mix the cream with some of the cheese, eggs, finely chopped garlic or pass through a garlic press, add spices, mix everything well. We take the chicken with vegetables out of the oven, fill it with the freshly prepared filling, distribute the rest of the cheese on top. We return everything to the oven for another 20 minutes.
Vegetable salad
Ingredients: low-fat cheese, celery stalks, tomatoes, cucumbers, red onions, herbs, lemon juice.
Preparation: wash the vegetables, cut them into a deep bowl, send chopped low-fat cheese, chopped celery stalks, herbs, or finely chop with your hands. Add lemon juice and mix everything well.
Diet soup with meat balls
Ingredients: turkey fillets, chicken or rabbit, broccoli, cauliflower, carrots, onions, eggs, herbs, spices to taste.
Preparation: mince the meat with the onion, add the egg, salt, pepper if desired, mix and form the meat balls. Put the finished meat products in boiling water, add broccoli and cauliflower, previously divided into inflorescences (if you bought frozen vegetables, you do not need to defrost them in advance), grated carrots on a funny grinder - it will give a golden color tothe broth, spices to taste. Cook until cabbage and meatballs are ready, garnish with herbs while serving. You can also add a hard boiled egg to the soup - half on each plate.
Sweet diet reviews
Those who have tried this version of a gentle diet for weight loss say that it is quite difficult to follow - the restrictions are strong, the daily amount of calories may not be sufficient for those accustomed to activitybody or long walks, fatigue, dizziness may appear - if this happens, the calorie content of the diet must be increased and then gradually reduced, observing the state of health and avoiding fanaticism.
Foods you can eat are quite tasty, but not too varied, making it difficult for people to give up baked goods and sweets and switch to vegetables as a side dish. They also recommend not neglecting nutritional supplements and reporting the feeling of hunger, which may accompany you at first, but then you are more likely to get used to the new diet.
Quitting the diet, as the people who tried it, must be very smooth, even after finishing the second stage, foods from the banned list must be introduced very carefully, otherwise the riskthere will be every effort on whether the foundation of weight loss will be wasted. The fact of the matter is that for a long time the metabolism, which this diet takes, is rebuilt, the body is used to process a certain amount of a certain type of food, therefore too much fat can beaccumulate as a result. It is best to switch from this diet to a diet built according to the recommendations for proper nutrition, in which case you are less likely to gain weight, and there will be plenty of strength and energy.