Long-term nutritional systems promise amazing results. So, if you strictly follow the developed menu, you can lose 10 or even 20 kg. New habits are formed, the effect remains in the future. A monthly diet is an excellent solution for weight loss and balanced weight stabilization.
Basic principles
Starting to lose weight on Monday, you need to be prepared to adhere to the regime and strict discipline. The diet for a month does not include fasting, as well as indulgences when you can enjoy forbidden foods. It is important to strictly adhere to the rules to achieve the desired effect.
Basic principles of the 30 day diet:
- You can’t speed up results by trying to reduce calories on your own, using a developed menu or eliminating one of your meals, it can lead to the opposite effect and the weight will stop;
- It is not only the food products that need to be changed, the food culture requires leisurely enjoyment of the dish, it is necessary to chew thoroughly, take your time, of course, without additional incentives in the form of gadgets;
- it is important to forget about the supplement, the norm is a slight feeling of hunger after eating, satiety occurs only after 20 minutes;
- nutrition should be considered only for the purpose of obtaining energy, and not positive emotions, therefore, to get out of stressful situations, you need to choose the best ways to relax - going to the spa, working out in the gym, meeting with friends, buying a new outfit;
- you need to choose a diet designed for a whole month based on individual preferences; you should not stick to the egg-grapefruit system if citrus fruits are not your favorite fruit;
- physical activity must be present, systematic training 3-4 times a week will speed up the process of weight loss, you can choose the option of online classes at a convenient time, sign up for dancing, swimming, it is important not to exhaust yourself to the point of exhaustion, but to follow the basic program;
- sleep affects basic physiological processes, including metabolism, you need to fall asleep no later than 23 hours, the duration of a full-fledged dream is more than 8 hours.
It is also important to properly prepare for the start of a weight loss diet designed for a month. For a week you need to eliminate sweets, processed foods, marinades, sausages, canned food, and alcohol. The correct exit also requires compliance with certain rules:
- you need to gradually introduce complex carbohydrates, cereals and whole grain bread are recommended in the first half of the day;
- expand the diet due to a variety of vegetables, fruits, and include nuts;
- if you want to eat a high-calorie dish, it is advisable to plan a “belly feast” for breakfast;
- drink more than 1.5 liters of water, the liquid allows you to maintain an active metabolism even after leaving the diet.
Positive and negative sides
By switching to fractional meals you will feel the following benefits:
- Your metabolism will speed up significantly;
- the approach to nutrition will change
- correct habits are developed;
- the feeling of hunger will no longer bother you;
- the risk of developing gastrointestinal diseases is reduced, and for people who have such diseases, fractional meals are considered a treatment;
- blood sugar levels are adjusted and maintained;
- due to the ease and lack of overeating, you have more strength and your mood improves;
- regular intake of balanced nutrients allows you to lose weight precisely by reducing fat mass, and not muscle, as happens with low-calorie express diets;
There are also disadvantages to fractional meals. However, they are not related to health or the effects of nutrition on the body; rather, they relate to the inconvenience of providing yourself with the right diet.
The disadvantages are the following:
- difficulties in organizing the day according to the meal schedule;
- the need to carry food with you to work or school;
Maggi
An effective diet for a month allows you to lose from 15 to 20 kg. The basis of the diet is eggs and grapefruit or other citrus fruits. The process of losing kilos occurs due to prolonged digestion of the main ingredients. The daily diet is divided into 3 meals, snacks are excluded.
In addition to the main products, the monthly diet menu includes additional:
- low-fat cottage cheese, yogurt, kefir;
- fruits - except bananas, grapes, mangoes, sour berries;
- chicken, turkey, veal, rabbit;
- green vegetables, onions, tomatoes;
- low-fat fish, seafood;
- oat bran, whole grain bread;
- coffee, tea without sugar and milk, herbal infusions, uzvar;
- olive or sesame oil up to 10 ml per day, apple cider vinegar, lemon juice.
Advantages:
- a simple diet accessible to everyone;
- quick weight loss effect;
- a beautiful relief silhouette is formed.
Flaws:
- even if there is no hunger, you feel a deterioration in health, irritability and lethargy appear;
- a strict menu cannot be enriched with products outside the list;
- there are problems with digestion, a feeling of heaviness and flatulence may occur;
- high probability of failure;
- a monotonous menu requires taking vitamin and mineral complexes.
Nutritionist answers to questions
You can hear a lot of valuable information from a nutritionist that will allow you to quickly and correctly lose weight and achieve good results without harming your body. It is not always possible to discuss important issues directly with a nutritionist, because this is an expensive pleasure, which also takes a lot of time.
Below we have provided answers to the most interesting questions of those losing weight, using the best and most experienced nutritionists. We invite you to familiarize yourself with them in detail.
How much can you save on PP?
It is possible to lose weight in a month with proper nutrition, and the results for each person will be individual. On average, the figure is from 6 kg, taking into account compliance with all nutritional rules, principles, and the exclusion of harmful and prohibited foods. It is worth remembering that from the second month the indicators may be somewhat lower, because the body sooner or later gets used to the diet and reacts to it to a lesser extent.
Who is suitable for losing weight with proper nutrition?
Losing weight with proper nutrition is suitable for all healthy people, because it is not a diet or strict restrictions on food consumption. If a person has certain diseases and abnormalities in the functioning of systems and organs, and is prescribed a therapeutic diet, then using PP for weight loss will be extremely undesirable. Such points should only be discussed with your treating specialist.
What mistakes do those losing weight on PP make most often?
When losing weight, those losing weight can make certain mistakes because they do not know how to properly create a diet, what to pay attention to and what to emphasize. Errors include:
- Eating in excess of caloric intake;
- Monotonous menu that quickly gets boring;
- Failure to comply with the drinking regime;
- Meals less than 5 times a day.
Diet "Fairy Tale"
The name of the month-long diet is based on its magical results. Thanks to the precise implementation of all the rules, you can lose up to 30 kg. It is often chosen by people with different degrees of obesity, but can be used if you need to lose up to 10 kg. You can create your own menu based on the list of recommended products. Refers to a strict diet, as it includes only 3 meals.
Diet "Fairy Tales":
- breakfast - 2 boiled eggs, half a grapefruit, an orange;
- lunch - can be made up of fruits (except bananas, grapes), eggs and boiled vegetables or chicken fillet with tomatoes;
- dinner is considered the main meal; you can choose steamed meat, eggs with fresh vegetables, steamed fish with vegetable salad and citrus fruits.
Advantages:
- allows you to quickly feel the result;
- you can independently create a menu of permitted products;
- does not require the preparation of complex dishes; the main processing is steamed.
Flaws:
- a low-calorie diet may be accompanied by dizziness and energy deficiency;
- exclusion of carbohydrates leads to digestive problems;
- It is difficult to maintain a diet for a whole month.
Meal plan for weight loss for a month
The menu of proper nutrition for weight loss for a month during a weight loss diet can be very diverse, the main thing is to learn to focus on tasty and permitted foods. Let's look at the nutritional features by week.
First week
A proper nutrition plan for weight loss involves a variety of recipes, which we will now get acquainted with. Meals for weight loss are planned for a week, and they should be as tasty and appetizing as possible.
Breakfast
- Cheesecakes with sour cream. You need to mix low-fat cottage cheese with an egg and a spoonful of flour, stir until smooth and fry the cheesecakes in a non-stick frying pan until cooked.
- Omelette with vegetables. Beat 2 eggs, add a spoonful of milk or sour cream, finely chop the tomato. Add salt. Mix all ingredients and fry over low heat with the lid closed until cooked.
Dinner
- Vegetable soup. You need to take potatoes, cabbage, peppers, onions, carrots. Grind the ingredients, add to the broth and cook until tender, without using the frying function.
- Buckwheat porridge with vegetables. Buckwheat is boiled according to the standard recipe and served with any fresh vegetables.
Dinner
- Cottage cheese with fruit.
- Chicken fillet and vegetables. Boil the chicken fillet until tender and serve with vegetables.
Snack
- Kefir, fruits, vegetables, tea.
We also give a clear example of what the diet for a week should look like:
Breakfast: omelette with vegetables;
Second breakfast: apple;
Lunch: vegetable soup, tea;
Snack: kefir;
Dinner: chicken breast with vegetables.
Second week
A balanced diet presupposes the presence of a certain nutritional system that allows you to effectively and quickly lose extra pounds.
Breakfast
- Oatmeal with milk. Prepared according to the standard recipe.
- Oatmeal pancake. You need to beat oatmeal, a spoonful of milk and an egg in a blender. The mixture is fried under a closed lid over low heat for several minutes.
Dinner
- Rice with vegetables. You need to fry the onions and carrots, then add rice to the pan and add water. Simmer until done.
- Mushroom soup. A standard vegetable soup is prepared, and champignons fried until half cooked are added to it.
Dinner
- Baked salmon in the oven with vegetables;
- Grilled chicken breast with vegetables.
Snack
- Orange, apple, protein bar.
Menu for the day:
Breakfast: oatmeal with milk and nuts;
Second breakfast: a glass of kefir;
Lunch: buckwheat porridge with vegetables;
Snack: apple.
Dinner: baked fish with vegetables.
Third week
The weight loss nutrition program has an approximate menu that you should focus on when planning your diet.
Breakfast
- Sandwich made from whole grain bread and cheese;
- Oatmeal on water.
Dinner
- Boiled rice with vegetables;
- Chicken soup with vegetables.
Dinner
- Baked mackerel with vegetables;
- Cottage cheese with fruit.
Snacks
- Vegetable or fruit salad.
Menu for the day:
Breakfast: cheese sandwich on whole grain bread, tea.
Second breakfast: banana;
Lunch: vegetable soup;
Snack: apple;
Dinner: baked fish, grilled vegetables.
Fourth week
A weight loss menu can be delicious if you know about the right dishes and how to prepare them.
Breakfast
- Oatmeal with water and banana;
- Pearl barley porridge (pre-soaked overnight);
Dinner
- Vegetable soup;
- Mushroom soup;
Dinner
- Vegetable salad with chicken;
- Cottage cheese with fruit.
Snacks
- Orange, grapefruit.
Sample menu
Breakfast: oatmeal with water, banana;
Second breakfast: a glass of yogurt;
Lunch: mushroom soup;
Snack: apple;
Dinner: vegetable salad, tea.
To learn how to correctly create a PP menu for a day, week or month, watch the video:
Godmother's diet
The controversial food system is based on alternating days of gluttony and fasting. An unbalanced diet for a month is nevertheless very popular, it includes 2 extremes, and can certainly harm the body. But as a result, I manage to lose up to 15 kg.
Godmother's diet for a month:
- first week: Monday - you can eat everything without restrictions, Tuesday - 2 fruits, Wednesday - a liter of 1% kefir, Thursday - water, tea, Friday - you can eat everything without restrictions, Saturday - 2 citrus fruits, Sunday - 500 grams. low-fat cottage cheese;
- second week: Monday - water, tea, Tuesday - 500 gr. chicken breast, Wednesday - 5 tomatoes, Thursday - water, tea, Friday - liter of 1% kefir, Saturday - 500 gr. boiled buckwheat, Sunday - 2 boiled eggs;
- third week: Monday - 500 gr. chicken breast, Tuesday - coffee, Wednesday - 500 gr. low-fat cottage cheese, Thursday - a liter of 1% kefir, Friday - you can eat everything without restrictions, Saturday - water, tea, Sunday - a liter of 1% kefir;
- fourth week: Monday, Tuesday - liter of 1% kefir, Wednesday, Thursday, Friday - dark chocolate bar, Saturday, Sunday - water, tea.
Advantages:
- allows you to lose more than 15 kg;
- does not require preparation or adherence to a meal schedule.
Flaws:
- there is no balanced menu;
- possible exacerbation of chronic diseases;
- fasting and monodays are difficult to endure without breakdowns;
- the condition of the skin, hair, and nails worsens;
- apathy and sudden mood swings appear;
- requires supplementation to compensate for nutritional deficiencies.
Contraindications
The 30-day diet is not a panacea for excess weight; it only helps to form the right habits, reduce portion sizes and the calorie content of dishes. There are also a number of restrictions that do not allow weight loss through extreme diets.
Contraindications:
- pregnancy, lactation;
- pathologies of the cardiovascular and excretory systems;
- digestive problems - gastritis, ulcers;
- postoperative period;
- age limits - up to 18 and over 60 years;
- autoimmune diseases;
- diabetes;
- epilepsy.
IMPORTANT! Informational article! Before use, you should consult a specialist.
