On the one hand, spring is a time when everything around is flourishing and prettier. On the other - the period of preparation for the hot summer season, in which people will have to leave their houses easily dressed. In some cases, they are almost undressed. For example, when there are thirty degrees of heat on the street, and a person is on the coast.
That is why, on the eve of the beach season, most girls and guys begin to think about how to get in proper shape. The main thing is to do it quickly, efficiently, without prolonged hunger strikes and exhausting workouts.
Especially for them, we have prepared this article. It will examine in detail the spring diet, its features, likely results, menus and much more.
What is the diet on the agenda?
Nutritionists offer us a huge number of different ways to lose weight: special cocktails, products of a strictly green color, soups and infusions, Sassi water and the most common fasting. Also, some menu diets tell us "secret" celebrities. For example, Madonna and Kylie Minogue are advised to always include onion soup in the diet. And Olga Kartunkova, beloved by the Russians, eats exclusively cottage cheese. And then in small doses.
The diet we are exploring in this article is cleansing. And wellness. Because it is aimed at removing harmful toxins and waste from our body. And saturating it with important and useful vitamins. It is because of this that it is called "Spring." She also helps to deal with the main problem of the coming season - vitamin deficiency.
What results will be achieved?
We have already noted that the essence of the spring diet is to cleanse and improve the body. As a result of this, the results will be manifested not only in the form of such a desirable weight loss, but also in the fact that:
- working capacity will increase;
- concentration of attention will improve;
- bowel function will improve;
- hair will become thicker;
- nails are stronger;
- the skin is younger and healthier;
- sleep normalizes.
However, the diet is quite strict, so those who really want to get in shape, and not play with their health in this way, will be able to withstand it. In addition, with an abundance of virtues, it is contraindicated for people suffering from gastrointestinal diseases.
Is training required?
The results of the spring diet allow you to achieve very good ones. However, important conditions must be observed for this. In particular, to prepare the body as follows:
- Before a diet, the use of salted, spicy, fried, fatty, canned foods, as well as fast food and alcohol, should be gradually minimized. By the beginning of the diet, exclude them from the diet completely.
- In the last week before the diet, you need to eat exclusively vegetable, fruit and herbal products.
- Eat “milk” and fish or meat in the amount of one portion once a day.
- Every morning you need to start with a glass of clean hot water with lemon.
- And take the last meal strictly until eight in the evening.
Only when these requirements are included in the system, you can "sit down" on a spring diet.
The most important rules
So that efforts do not go down the drain, nutritionists recommend following the rules of wellness cleansing and weight loss:
- every morning start with a glass of hot water with lemon;
- then do a light workout;
- drink at least 1.5 liters of pure water per day;
- eat at least four times a day;
- eat fruits strictly from eight in the morning until noon, with the exception of citrus fruits;
- vegetables, low-calorie foods and dishes can be eaten after twelve days and until eight in the evening;
- at least half of the vegetables eaten should not be cooked;
- the rest must be steamed, boiled, stewed, baked without using oil;
- Before going to bed, you should take a walk in the fresh air.
However, this is not all the rules of nutrition of the spring diet. And in the following paragraphs we will consider which products can be consumed during the period of wellness and which are not.
Valid Products
Since our diet is based on vegetables and fruits, they can be consumed in almost all types in any quantity. However, the most recommended are:
- vegetables - all types of cabbage (mostly white, red and broccoli), carrots, celery stalks, tomatoes, pumpkin;
- fruits - bananas, grapes, kiwi fruits, citrus fruits (especially grapefruits), apples.
Freshly squeezed vegetable and fruit juices are also very useful and effective in losing weight. Therefore, the diet also approves of their use.
Of the cereals, oatmeal and brown rice are preferred. From meat - only skinless chicken. Low-calorie dairy products (mainly kefir) and low-fat fish are acceptable for food, vegetable oil in a small amount. As a drink - plain water and herbal teas. You can bite with honey.
Prohibited Products
We already noted that the rules of the spring diet strictly prohibit the use of salty, spicy, fried, fatty, canned foods, as well as fast food and alcohol. For this reason, in order to lose weight, it is recommended to forget about salt and sugar, any smoked meats, and dough products. In addition, you should not drink carbonated drinks.
However, very often losing weight people are faced with the problem that the results that show the scales bring great joy, but the contemplation of your body in the mirror is the other way around. The skin becomes gray and inconspicuous, the fat disappears, and the sides continue to hang. The goal of losing weight has been achieved - the hated kilograms are gone, but they do not like their own appearance.
Dietologists and people who constantly monitor their physical form argue that this situation can occur if the ratio of proteins, carbohydrates and fats received by the body from food is not correct. Therefore, while studying the features of the spring diet, we should certainly investigate this moment.
What is the food calorie table for?
In today's world, athletic fit bodies have gained incredible popularity. Therefore, many representatives of both sexes rushed to the gyms, began to lead a healthy lifestyle and build the right diet. However, some newcomers, due to ignorance, exclude from their diet almost all foods or those that are considered objectionable in their opinion. Thus, they only harm your body.
Indeed, in order to acquire a beautiful relief body, which is so fashionable now for thousands of guys, girls, and the subsequent maintenance of the achieved result, it is necessary to build and restore muscle mass. At the same time losing fatty tissue.
Such a task is feasible only if it is possible to balance the combination of proteins, carbohydrates and fats. In addition, the result is affected by (at least minimal) physical activity, which provides microtrauma to the muscles, contributing to their growth. Therefore, the next point in the study of the spring diet and nutrition rules in the spring will be the study of the calorie content of foods.
The ratio of proteins, carbohydrates and fats for weight loss and body sculpting
To calculate the number of calories a woman and a man need for each day, you only need to know three of your parameters: weight in kilograms, height in centimeters, and age. Well, the formula for the calculation is as follows:
- W - 447.593 + (9.247 × current weight) + (3.098 × height) - (4.330 × age);
- M - 88.362 + (13.397 × current weight) + (4.799 × height) - (5.677 × age).
The basic need for the fair sex is one and a half to two thousand calories, for men - two and a half to three thousand. It is also important to focus on this, observing the spring diet.
However, as we have already noted, not only these parameters are important to consider. The correct combination of proteins, carbohydrates and fats is also of great importance. In order to lose weight, the optimal combination is: 25/50/25, maintaining the result - 50/30/20.
How to determine how much and what kind of food you can afford?
Above we explored various numbers. But to a person who is just learning the basics of cleansing weight loss, they may seem strange and even unnecessary. Therefore, further we will present a table of caloric content of the studied diet for weight loss products that can be used to determine how much and what kind of food you can eat per day.
For every 100 gram of the following foods, protein / carbohydrate / fat / calorie is required:
- white cabbage - 1.9 / 5.7 / 0/31;
- red-headed - 1.9 / 6.3 / 0/34;
- broccoli - 2.8 / 6.64 / 0.3 / 34;
- carrots - 1.3 / 6.3 / 0.1 / 29;
- celery stalk - 0.9 / 2.1 / 0.1 / 13;
- tomatoes - 0.7 / 2.6 / 0/12;
- pumpkin - 1 / 4.4 / 0.1 / 22;
- orange - 0.8 / 8.6 / 0/38;
- bananas - 1.7 / 22.1 / 0/87;
- grapes - 0.5 / 17.8 / 0/73;
- grapefruit - 0.8 / 7.5 / 0/37;
- Kiwi - 1 / 9.7 / 0.7 / 46;
- mandarin - 0.9 / 8.8 / 0/39;
- apple - 0.5 / 11.4 / 0/48;
- oatmeal - 3.2 / 15.4 / 1.8 / 53;
- brown rice - 6.3 / 65.1 / 4.4 / 331;
- skinless chicken - 23.1 / 0 / 1.2 / 110;
- kefir 0% - 2.8 / 3.8 / 0/29;
- milk 0% - 2.8 / 4.6 / 0/34;
- pollock - 15.7 / 0 / 0.6 / 67;
- cod - 17.7 / 0.5 / 0/76;
- vegetable oil - 0/0 / 99.9 / 899;
- honey - 0.6 / 80.5 / 0/312;
- plain water, green, black and other teas without sugar - according to all indications "0".
The first three days of the spring diet menu for the week
Every day begins with a traditional glass of hot water with lemon. Then a light workout. Breakfast no later than an hour after the rise. Afternoon snack - at 12:00, lunch - at 15:00, dinner - at 18:00 (any citrus and a glass of kefir), the second dinner - at 19:30 (a cup of herbal tea).
First day:
- first meal - fruit salad (apple, grape, orange) and a cup of black tea;
- the second is a salad of white cabbage and carrots with one tablespoon of vegetable oil;
- the third - 200 grams of brown rice and 100 grams of steamed chicken, one tomato and a cup of green tea.
Second day:
- the first meal - two bananas, a cup of any tea;
- the second - grated carrots with one tablespoon of oil;
- the third - pollock and potatoes baked in the oven, herbal tea with a spoon of honey.
The third day:
- first meal - oatmeal (on water) with half an apple, black tea;
- the second is a salad of red cabbage and carrots with a spoonful of oil;
- the third is baked pumpkin and chicken, freshly squeezed orange juice.
The final four days of the spring diet menu
The most difficult are the first three days. The menu of the spring diet of the next day is much easier to carry.
Fourth day:
- first meal - fruit salad (kiwi, banana, grapes) and tea;
- the second is a carrot and pumpkin salad with a spoon of oil;
- the third is baked white cabbage, broccoli and cod, herbal tea with honey.
Fifth day:
- the first meal is a glass of milk and a bunch of grapes;
- the second is a salad of red cabbage and a celery stalk with a spoon of oil;
- the third is boiled potatoes and chicken, green tea.
Sixth day:
- first meal - one banana and a cup of natural coffee;
- the second is a white cabbage salad with an apple and a spoonful of oil;
- the third is boiled brown rice, stewed fish, cucumber;
Seventh day:
- the first meal is a banana and a glass of milk;
- the second is a salad of boiled broccoli and celery stalk with a spoon of oil;
- the third is baked pumpkin and chicken, herbal tea.
The most effective are courses in 7, 14 and 35 days. Spring diet, in full compliance with the recommendations described in the article, will achieve remarkable results.