Do you want to lose a few centimeters in your hips and waist? Instead of starving yourself, make a few changes to your menu. Thanks to them you will be he althier and you will gain a slim figure permanently. Here is a reasonable weight loss diet.

On thisdietyou will lose weight gradually - 1kilogramper week. This is less than themiracle dietspromise, but only a slow weight loss guarantees that there is no yo-yo effect. And it always occurs after restrictive treatments. Starvation and rapid weight loss make the body learn to save itself in order to survive the "lean period". Unfortunately, this saving mode also works when you go back to the regular menu. The body "does not know" whether you will limit its energy supply again, so the effect of instant diets is not losing weight, but gaining a few extra kilos. So it's time for the most sensible diet of all diets.

You choose what you like

Since the carnival time is not conducive to adhering to strict rules, using this diet, you will be able to afford a lot of freedom. You compose the dishes yourself for breakfast and dinner. Here is a list of allowed and prohibited products and dishes.

Reasonable diet - dishes like this:

salmon, tuna, herring, sardines, mackerel, poultry meat, tofu, almonds, rapeseed oil, nuts, wholemeal bread, wholemeal pasta, wild rice, wheat bran, buckwheat, cottage cheese, yogurt, mozzarella, milk, eggs, broccoli, spinach, pepper, tomatoes, eggplants, pineapple, zucchini, lettuce, citrus, sprouts.

Reasonable diet - dishes for them:

chips, fries, potatoes, white bread, white rice and pasta, sugar, sweets, grapes, bananas, sweetened fruit juices, carbonated drinks.

You also eat 2-3 snacks every day. Raw vegetables and fruits (carrots, apples, citrus, peppers), as well as vegetable cocktails (e.g. tomato) based on buttermilk or fruit (e.g. peach) based on yoghurt, work best in this role.

What for dinner? Choose from 7 delicious hot meals. They are simple, quick to make and will satisfy your hunger for a long time (thanks to a bit of fat). Choose from them whatever you want every day. The ingredients are for 2 people.

1. Tenderloin with vegetables

serving 279 kcal, 11 g fat, preparation time: 40 minutes.

Ingredients: 20 grams of tomatoes, red pepper, zucchini, 25 grams of pork tenderloin, s alt, pepper, 2 tablespoons of olive oil, onion, garlic clove, 6 black olives without seeds, 6 capers, a sprig of thyme, 50 ml of dry white wine, basil sprig

Slice the peppers, zucchini, tomatoes. Remove the seeds from them. Sprinkle the meat with s alt and pepper and fry in a tablespoon of olive oil. Sprinkle the chopped thyme, put into a heat-resistant tin and bake for 15 minutes at 160 degrees C. In the remaining oil, fry the chopped onion and garlic, add the tomatoes and stew for 10 minutes. then add the peppers, zucchini, olives, capers and wine. Put the vegetables through a sieve. Simmer their sauce for another 10 minutes. Finally, season with s alt and pepper. Sprinkle with basil, pour over the meat.

2. Cod in coconut milk

serving 370 kcal, 14 g fat, preparation time: 25 minutes

Ingredients: 2 cod fillets, a tablespoon of lime juice, 40 grams of broccoli florets, s alt, a bunch of onions, 10 grams of pineapple (can be canned), a tablespoon of olive oil, a chili pod, 2 grams of fresh ginger, 80 ml coconut milk, 80 ml vegetable stock, 2 tablespoons of curry, ground pepper and grained pepper

Cut the fish into pieces, drizzle with the lime juice and set aside for 15 minutes. Boil the broccoli in s alted water and drain. In a wok (or a deep frying pan) heat the olive oil and fry the chopped onions, chopped ginger and chili. Pour in coconut milk and broth, season with curry, s alt and pepper. Put the fish in and cook for about a minute. Add peppercorns and chopped pineapple and cook for 2 more minutes. Serve with broccoli.

3. Fish rolls on spinach

serving: 310 kcal, 11 g fat, preparation time: 25 minutes

Ingredients: 6 slices of Parma ham, 40 grams of fish (e.g. cod), s alt, pepper, 8 slices of dried tomatoes (from a jar), 6 leaves of basil, 2 tablespoons of olive oil, 50 grams of fresh or frozen spinach (the best will be bonduelle, because the whole leaves have been frozen), shallots (or a small onion), a piece of chili pod, a clove of garlic, nutmeg, 2 tablespoons of pine nuts

Preheat the oven to 200 degrees Celsius. Remove the greasy rim from the ham and fold it into 3 slices. Cut the fish and put it on the ham. Sprinkle with s alt and piper. Put 4 pieces of tomatoes and 3 basil leaves on each portion and roll them up. Grease the heat-resistant form with a spoon of olive oil, put in the rolls and bake for about 15 minutes. Scald the spinach with boiling water and cut coarsely (fry frozen in a pan). Heat the remaining olive oil and sauté the chopped shallots, chili and garlic. Add spinach and cook for 10 minutes. Season with s alt, pepper and nutmeg and sprinklebrowned, fat-free pine nuts. Serve with fish rolls.

4. Radicchio, grapefruit and roasted poultry salad

serving: 450 kcal, 27 g fat, preparation time: 60 minutes

Ingredients: duck breast, s alt, pepper, 1/2 head of radicchio, 1/4 head of shaggy lettuce, pink grapefruit, orange, tablespoon of mustard, teaspoon of olive oil, 1/2 teaspoon of almond flakes

Remove the skin from the breast, cut it into squares, sprinkle with s alt and pepper and brown in a pan without fat. Transfer to a heat-resistant dish and bake for 40 minutes at 180 degrees C. Rinse and crush the lettuce. Peel the grapefruit, divide into fillets, remove the white skin. Put lettuce (two types) and grapefruit into a salad bowl. Stir in the mustard, orange juice, olive oil, season to taste with s alt and pepper. Pour this sauce over the salad. Slice the meat, place it on top of the salad bowl and sprinkle with browned, fat-free almond flakes.

5. Rocket, strawberry and goat cheese salad

serving: 233 kcal, 4 g fat, preparation time: 20 minutes

Ingredients: 15 grams of rocket, 15 grams of strawberries (can be frozen), a tablespoon of pine nuts, a tablespoon of oil, 2 tablespoons of wine vinegar, 2 tablespoons of vegetable broth, s alt, pepper, a tablespoon of chopped mint, a small goat cheese, 2 spoons of honey, spoon of capers

Slice the lettuce and strawberries, mix in a salad bowl. Preheat oven to 200 degrees C. Mix the oil, wine vinegar, vegetable broth, season with s alt, pepper and mint and pour over the salad. Put the cross-sectioned goat cheese on a baking sheet covered with baking foil, drizzle with honey and bake in the oven for about 6 minutes. Half-baked cheese on the salad portions, sprinkle with browned, fat-free pine nuts and capers.

6. Eggplant and mozzarella casserole

serving: 260 kcal, 15 g fat, preparation time: 60 minutes

Ingredients: 40 grams of eggplants, onion, a clove of garlic, 20 grams of seedless black olives, a tablespoon of olive oil, a small tin of tomatoes, s alt, cayenne pepper, a pinch of cinnamon, a tablespoon of marjoram, 2 tablespoons of balsamic vinegar, 10 grams of mozzarella

Eggplants cut into thin slices. Chop the onion and garlic and fry in olive oil. Add the drained, shredded tomatoes (save the sauce), season with s alt, pepper, cinnamon, marjoram, vinegar and stew for about 15 minutes. Preheat the oven to 200 degrees Celsius. Lay the eggplants and stewed tomatoes in layers in a heat-resistant dish, cover with mozzarella slices and pour over the sauce. Bake for 35 minutes.

7. Poultry stuffed with mozzarella

serving: 390 kcal, 10 dag of fat, preparation time: 60 minutes

Ingredients: 2 chicken breasts (approx. 15dag), 5 grams of mozzarella, 6 sage leaves, s alt, pepper, 2 slices of ham, 50 ml of dry white wine, 2 shallots (or small onions), 2 tomatoes, tablespoon of olive oil, tablespoon of balsamic vinegar, a small can of white beans, a pinch of sugar , 2 tbsp cottage cheese, 2 tbsp basil

Preheat the oven to 200 degrees C. In the meat, cut the pockets and fill them with pieces of mozzarella and 4 sage leaves. Sprinkle the meat with s alt and pepper, wrap in the ham and the remaining sage leaves. Transfer to a greased form, pour wine and bake in the oven for about 30 minutes. Fry the chopped shallots in olive oil, add the chopped tomatoes (seedless) and vinegar and stew for about 5 minutes. Put the drained beans in. Season with s alt, pepper and a pinch of sugar. Take the meat out of the oven. Mix the cottage cheese with chopped basil, s alt and sprinkle to taste. Serve the meat with the vegetable sauce and cottage cheese.

Yo-yo effect - how to avoid it

Did you lose weight? Way to go! However, this is not the end of the way to a slim figure. Maintaining the weight achieved is just as demanding as the diet. How to avoid the yo-yo effect. How to eat after a diet? Listen to the dietitian and he alth coach Elżbieta Lange.

Category:

Slimming