Diet "minus 2 Kg Per Week"

2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-17 02:10

Diet "minus 2 kg per week"

Rapid weight loss is not healthy. The slower a person loses weight, the less harm he does to his own body. A diet "minus 2 kg per week" will allow you to achieve a lasting result, and the pounds that have gone will not return after a short time. There are several diet options, which allows you to choose the most optimal one for yourself.

Content:

• Minus 2 kg on a low calorie diet
• Minus 2 kg on a vegetable diet
• Minus 2 kg on a vegetarian diet

Minus 2 kg on a low calorie diet

Since the diet is called low-calorie, it becomes clear that weight loss is achieved by cutting back on the daily intake of kilocalories. To achieve tangible results, you need to calculate the number of kilocalories that are contained in all foods consumed. Therefore, such a diet is not for lazy people. If the menu is not drawn up correctly, then you will not be able to lose weight. It is very important to consider the calorie content of each meal.

Diet principles

In order for the extra pounds to begin to go away, the calorie content of a woman's daily menu should not exceed 1500 kcal. In some cases, it is recommended to reduce it to 1000 kcal. The strictest diet is considered to be one with a caloric intake of 800 kcal per day, but doctors do not recommend adhering to such a diet plan, as it can be harmful to health.

In order for a low-calorie diet to give the desired result, it is necessary to build it based on the following principles:

• The calorie content of the daily diet should be cut by 20-30%. Moreover, from the menu, first of all, you need to remove foods containing fats and simple carbohydrates.
• The emphasis should be placed on protein meals, in this case the muscle mass will not "burn", only fat reserves will go away.
• It is necessary to exclude from the menu the so-called "fast" carbohydrates - these are sugar, confectionery, sweet drinks, white flour bread of the highest grade.
• It is recommended to limit your daily salt intake.
• Alcohol is removed from the menu completely.
• You need to eat at least 5 times a day, in small portions.

Permitted and prohibited foods

The products that are used for cooking should have a low calorie content, but contain the maximum set of vitamins and minerals.

The list of prohibited and permitted products is as follows:

• Wheat bread is replaced with rye bread, which is baked from wholemeal flour. All products made from premium flour are prohibited, the same applies to muffins and puff pastries.
• A portion of the soup should be 250-300 ml. Soups should be prepared from vegetables; you can add a little cereal to them. It is good to include cabbage soup, borscht, pickle, okroshka, beetroot in the menu. It is also allowed to cook soup with lean meat, skinless poultry and fish. The ban includes potato soups, legumes, milk soups with pasta, thick cereal soups.
• Meat products such as lean beef, veal, pork are allowed. You can use rabbit or poultry meat (turkey, chicken), lean fish (cod, pike perch, pike) for cooking, and beef jelly is allowed. The ban includes such types of meat as duck, goose, lamb. Do not eat sausages, small sausages, sausages, ham, canned meat.
• Allowed seafood: scallops, oysters, mussels, shrimps, squids. Forbidden seafood: oil canned fish, fish roe, smoked and salted fish.
• Allowed dairy products: milk and sour milk drinks (up to 1.5% fat), cottage cheese (up to 5% fat), low-fat types of cheese. Prohibited dairy products: all fatty and salty cheeses, fatty cottage cheese, glazed curd cheeses, sweet yogurt, fermented baked milk, cream, milk with a fat content of more than 1.5%.

• You can eat 3-4 eggs per week. They are allowed to be cooked in any way other than frying.

• Cereals can be consumed in limited quantities; it is good to add them to soups. You can cook buckwheat, pearl barley and barley porridge, but in small portions. Such cereals as rice and semolina fall under the ban. Do not eat pasta.
• Vegetables that you can eat without restriction: tomatoes, cucumbers, fresh cabbage, celery, lettuce, radish, radish, eggplant, zucchini, pumpkin, seaweed. Mushrooms are also allowed. Vegetables to limit: potatoes, carrots, beets, all pickled and salted vegetables.
• It is allowed to eat fruits and berries, the calorie content of which does not exceed 45 kcal per 100 g. Among them: watermelon, cranberries, tangerines, cherry plums, lemons, blackberries, cloudberries, oranges, grapefruit, kiwi, peaches, apples, quince, strawberries, blueberries and so on. The ban includes: bananas, dates, raisins, grapes.

• Desserts that can be included in the menu: mousses and jellies cooked with sorbitol, xylitol, methylcellulose. Forbidden: honey, jelly, ice cream, sugary drinks, jam.

• In limited quantities, you can use butter and vegetable oils. Cooking fats and meat fat fall under the complete ban.
• Allowed drinks: berry juices, tea, coffee, fruit juices with pulp. Forbidden drinks: grape juice, cocoa.

7 days menu

	Breakfast first	Second breakfast	Main meal	Snack	Dinner
	Oatmeal porridge on the water, a tablespoon of raisins, coffee.	A glass of kefir, bread.	100 g chicken breast, 100 g brown rice, tomato, water.	Yogurt 1.5% fat, kiwi.	Vegetable salad, bread.
	Buckwheat porridge with vegetable oil, coffee.	150 g of cottage cheese, apple, still water.	Vegetables with beef, tea.	Juice, bread.	Grilled fish, lettuce with lemon juice and green tea.
	Boiled egg, coffee, 2 loaves.	10 nuts, pear, water.	50 g cheese, seafood with lemon juice in the form of a salad, tea.	Kefir with herbs.	Steamed chicken egg white omelet, salad with tomatoes and herbs, still water.
	Oatmeal on the water, grapefruit, coffee.	200 cottage cheese with 0% fat, radish with herbs, green tea.	Calf stew (150 g), green peas, water.	Stew with tomatoes, mushrooms and onions, black tea.	Boiled potatoes, lettuce, water.
five	Bread, dried apricots, cheese, coffee.	Egg, vegetable juice.	Solyanka with mushrooms, green tea.	Cottage cheese with 0% fat, apple, black tea.	Grilled cod, lettuce with lemon dressing, green tea.
	Buckwheat porridge with olive oil (tablespoon), coffee.	Cheese, tomatoes with herbs.	Grilled lean fish, 1 boiled potato tuber, vegetable salad, green tea.	Orange, a glass of yogurt with a fat content of 1.5%.	200 g boiled shrimp, lettuce, still water.
	Cottage cheese, berries, black tea.	A glass of yogurt bread.	Fish in the oven, vegetable salad, still water.	Boiled egg, apple, green tea.	Cabbage salad, boiled lean meat (150 g), still water.

Pros and cons

The advantages of a low-calorie diet are as follows:

• Cooking products are inexpensive and can be purchased at any store.
• The diet is safe for health.
• The result will last for a long time.
• The diet is easily tolerated as it does not require a radical change in dietary habits.
• There is no need to see a doctor, as the diet does not put the body into a state of stress and does not harm it.

The cons of a low-calorie diet are as follows:

• Portions will need to be cut significantly. The feeling of hunger can provoke the onset of neuroses, the development of depression.
• If you choose foods low in vitamins and minerals, then this can provoke vitamin deficiency.
• It will be necessary to calculate not only the number of calories, but also to study the composition of the products used for cooking.

Minus 2 kg on a vegetable diet

A vegetable diet is one of the healthiest. Plus, it can be delicious. By adhering to this nutritional scheme, you can lose 2 to 7 kg. Specific figures depend on the individual characteristics of the organism.

It is good to adhere to a vegetable diet for people with high blood pressure, obese patients. It is best to start losing weight according to the proposed method in the summer or in the first autumn months. At this time, vegetables are plentiful on store shelves and prices are very affordable. It is not recommended to practice this diet more than once a year.

Diet principles. You need to eat 1.5 kg of vegetables per day. They can be cooked or eaten raw. You can eat a meat dish twice a week, but you should choose lean meats. Dairy products (sour cream, cottage cheese, yogurt, milk), corn flakes are also allowed.

It is best to choose vegetables that are yellow or green.

It is important to drink at least 1.5 liters of clean water per day.

Permitted and prohibited foods

Allowed foods on a vegetable diet:

• Tomatoes and cucumbers;
• Zucchini and eggplant;
• Cabbage and carrots;
• Onion;
• Salad, bell peppers, radishes;
• Beans;
• Mushrooms;
• Green apples, watermelon, melon, peaches, apricots;
• Kefir, milk, cottage cheese, yogurt with 0% fat;
• Oat groats;
• Rye bread;
• Eggs.

Food should be eaten raw, can be steamed, boiled, grilled. Salads should be seasoned with olive oil and lemon juice. You can add some salt to the dishes, add some spices to them. It is good if there is an opportunity to replace salt with soy sauce.

Do not eat the following foods:

• Lard, fatty meats, sausage;
• Baking, confectionery;
• Fatty broths;
• Mayonnaise.

7 days menu

	1 breakfast	2 breakfast	dinner	snack	dinner
	Kefir, fruit, toast with olive oil, tomato and herbs.	Fruit.	Sorrel and spinach with garlic oil dressing, vegetables with rice.	Fruit.	Risotto.
	Fruit, lavash with basil and hummus, tea with mint leaves.	Tomato with feta cheese and arugula.	Ratatouille, celery with cheese.	Fruit.	Zucchini with cheese in the oven.
	Fruit, toast with avocado, sesame seeds and olive oil, hot chocolate with milk.	Fruit.	Fresh vegetable, whole grain bread slice, tabbouleh.	Fruit.	Lobio with tomatoes and nuts.
	Fruit, toast with guacamole, tea.	Fruit.	Celery with salsa, tomatoes in the oven.	Fruit.	Pilaf with zucchini.
five	Pepper and eggplant salad, tea.	Fruit.	Bread with pkhali, chanfotta.	Apple smoothie.	Grilled vegetables.
	Toast with vegetable caviar, plums with honey, herbal decoction.	Beets with fennel in the oven.	Ajapsandali, cottage cheese with honey and nuts.	Fruit.	Eggplants with tomatoes and cheese in the oven.
	Omelet with egg, garlic, zucchini and sweet pepper, tea.	Fruit.	Green lobio with tomatoes, mussel stew.	Fresh vegetable.	Fettuccine with zucchini.

Pros and cons

The advantages of a vegetable diet are the following:

• The complexion becomes healthy and even.
• The condition of hair and nails improves.
• There is a surge of vitality, lightness appears in the body.
• Relapses of chronic diseases are less likely to disturb.
• The weight is steadily going away.
• The body's defenses are increased.
• Mood improves, depression goes away.

You should not get carried away with a vegetable diet, since a person needs animal protein. It is not extracted enough from plant foods. Normal functioning of body cells is impossible without animal protein, since it is the main building material for them. Therefore, you should not practice a vegetable diet for more than a week (maximum 9 days).

Experts recommend arranging fasting days for vegetables.

During the diet, you should stop playing sports. You can only do short jogging, do morning exercises.

Another disadvantage of a vegetable diet is the likelihood of intestinal upset, as the main focus during the diet is on foods that are high in fiber.

Minus 2 kg on a vegetarian diet

The vegetarian diet is one of the most popular weight loss methods among women around the world. She occupies almost a leading position in the general system of diets. While a vegetarian diet seems lopsided at first glance, it is very balanced.

A vegetarian diet allows you not only to lose weight, but also to improve your own health and well-being.

Diet principles

Any variation on a vegetarian diet is based on the following principles:

• All products on the menu must be of plant origin.
• Animal fats and proteins are replaced by plant analogues.
• Salads and ready meals should be seasoned with olive oil. Mayonnaise and other fatty sauces should not be used for this purpose.
• Dishes can be boiled, steamed and oven-proof.
• Harmful products should be replaced with useful ones: sweets - dried fruits, carbonated water - tea, sugar - honey.
• It is important to drink at least 2 liters of water per day.
• Before starting to lose weight with a vegetarian diet, you need to make sure that there are no contraindications to it.
• The menu should be as diverse as possible, which will saturate the body with the necessary vitamins and microelements.

Permitted and prohibited foods

The following foods can be consumed during a vegetarian diet:

• Cereals, nuts, bread, muesli, oatmeal, rice, buckwheat, peas, lentils, beans, pasta, couscous, pumpkin seeds, sesame seeds, raisins.
• Vegetables: potatoes, onions, spinach, eggplant, zucchini, carrots, herbs, pumpkin, tomatoes, cucumbers, celery, ginger root, lemons, garlic, broccoli, avocado, sweet peppers, beets, corn, green peas.
• Herbs: rosemary, oregano, basil, etc.
• Condiments: coriander, cinnamon, cumin, black pepper.
• Olive and sesame oil.
• Still mineral water.
• Sour cream, yogurt, homemade mayonnaise, butter.
• Cheeses: suluguni, mozzarella, parmesan, feta, feta cheese.
• Salt.
• Black chocolate.
• Flour, soda, starch.

The menu must include products from the presented table:

Fruit	Vegetables	Olive oil	Caffeine Free Coffee
Potatoes	Barley	Green tea	Unpeeled rice
Legumes	Cereals	Vegetable pasta	Grain paste
Nuts	Tofu	Canola oil	Coconut oil
Soy	Water	Corn chips	Maize flour tortillas

7 days menu

	First meal	Main meal	Dinner
	Buckwheat	Vegetable soup fruit salad, fried bran bread	Boiled turnip, steamed eggplant and beets
	Cottage cheese, berries, fat-free yogurt	Mushroom soup, borscht, potatoes, green vegetable salad, two apples	Boiled broccoli, a glass of yogurt, bran bread
	2 boiled chicken eggs, toast with tomatoes, cheese	Apple and celery salad, spices	Stewed beetroot with zucchini, rye bread
	Beefelife, boiled egg, carrots, greens	Pickled corn, rice, bell pepper with mushrooms, two oranges	Stewed vegetables, mushrooms
five	Rice, pear, apple, homemade yogurt	Yellow and red vegetables, grapefruit, grain bread	Oven potatoes, tomato, celery with vegetable oil
	Banana, stewed vegetables, egg, yogurt	Vegetable soup, 2 kiwis, seaweed	Baked vegetables
	Any breakfast that was offered during the week	Any lunch of your choice	Any dinner of your choice

Pros and cons

The advantages of a vegetarian diet are as follows:

• You can lose 4 kg of excess weight in a week. Two kilograms will go away guaranteed, but only if all dietary rules are followed.
• The body will be cleansed and healthier.
• It will be possible to normalize the metabolism.
• The state of health will improve.
• The diet is not hungry, the choice of foods is quite varied.
• It doesn't take long to prepare meals.
• The diet allows you to activate mental abilities, increase life expectancy.

The disadvantages of a vegetarian diet include:

• The body will suffer from a lack of animal fats and proteins.
• Meat and fish lovers will find it difficult to sustain this diet.

The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).