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.
Nutrition principles for a month for weight loss
PP involves many easy-to-learn and follow rules, which are 100% effective. By creating a balanced diet, eliminating all harmful foods from it, you will very quickly return to excellent shape. For more effective and quick results, experts recommend combining the correct menu for the month with physical activity.
Basic principles and rules:
- We follow the drinking regime. In order for the body to function fully, it is necessary to drink an average of 2-2.5 liters of clean, plain water without gases daily. The norm for each individual person is calculated individually - body weight is multiplied by 30 milliliters. Water is an essential component of the daily diet. It perfectly removes toxins from the body and speeds up metabolism.
- Balanced diet. The diet should consist of dishes and foods with the correct ratio of proteins, fats and carbohydrates. This is one of the most important principles, a rule, the observance of which ensures rapid weight loss. Excluding fast carbohydrates from the diet and correctly calculating BJU is a quick and effective result.
- Including fiber in the diet. It is this component that is responsible for the gentle removal of toxins from the body and has a positive effect on the functioning of the gastrointestinal tract. In addition, fiber greatly reduces appetite, which is very important, because overeating during PN is prohibited.
- Processing foods using beneficial methods. We refuse fried foods. The best cooking methods that retain maximum nutrients are steaming, stewing, boiling and baking. No deep frying or frying in liters of vegetable oil.
- Fractional meals. Three meals a day is wrong. We divide the diet into 5-6 meals - three full meals and two or three snacks. This way you will avoid the constant feeling of hunger.
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.
Ideal weight formula
To begin developing a balanced menu, you need to determine the number of extra pounds. It can be difficult for a person to do this by eye: by his appearance or internal sensations. Therefore, it is worth resorting to a well-known formula, which in most cases shows the exact number of kilos that should be gotten rid of.
For the calculation, only one figure is needed - this is growth. Let's assume that the person losing weight is 177 centimeters tall. To calculate your ideal weight, you need to subtract 110 from this figure.
177-110=67 is the figure for the weight you should strive for.
IMPORTANT! With such a simple calculation, you can immediately determine how much you need to lose and build a diet based on this data. If your weight at your height is 80 kg (which is at the upper limit of normal), then you need to remove 13 kilos.
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.
Lose weight in 30 days
There are many dietary foods and each is designed for a specific result. It all depends on how many kilos a person wants to part with. The list of popular diets is long. Let's highlight the main ones:
- Protein.
- Buckwheat.
- Kefir.
- Vegetable.
- Fruity.
Even from the name of the diet it is clear that it is dominated by one product or several, which can be called brothers. Athletes are mostly on a protein diet. It is designed for consuming large amounts of protein and intense training. When eating buckwheat, where this grain is the main ingredient, it is recommended to consume more vegetables and fermented milk products.
Kefir, vegetable and fruit diets are classified as more restrictive diets. This is due to the fact that light products are used as the basis. Over the years of work, the body of any person has become accustomed to working, and with a diet of vegetables, fruits and milk, it is difficult for him to adapt to a new way and not dream of a portion of fried potatoes or a juicy grilled steak.
IMPORTANT! Don't starve yourself or overeat. There must be moderation in everything. To avoid breakdowns, create a menu in such a way that your body combines lightness and moderate satiety.
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.
Reviews and results
Reviews from those who have lost weight are varied: from enthusiastic ones after completing the diet, to disappointed ones from those who were unable to complete the marathon. The risk of diet failure is very high. The body reluctantly accelerates metabolism and begins to burn “fat.” In the first days, you are tormented by a strong feeling of hunger, and by the end of the first week, persistent impotence and loss of strength develop. In the second week, the first signs of health problems appear: the condition of the nails worsens, the skin loses its elasticity and sag. The functioning of the digestive tract is disrupted. Reviews confirm the effectiveness of the diet, but also remind us that the conditions are too difficult.
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.
