Lean diet for weight loss

the essence of a lean diet for weight loss

A slim and fit figure is what every girl dreams of. The beautiful half of humanity always looks for graceful curves and slender legs.

Due to the popularity of various diet programs, anyone can lose weight - at least for a short period of time. Today we are going to talk about a lean diet.

Effective lean diet for rapid weight loss

The lean diet is based on avoiding animal foods completely. Nutritionists do not recommend adhering to this diet for long, but several months of this diet will even benefit your health. People, without knowing it, tend to confuse a lean diet with fasting. But they differ significantly from each other.

The diet program contains few calories. The diet contains a reduced amount of fat. Fats represent only 20% of their total mass.

Doctors conducted studies on patients, according to the results of which it was clear that avoiding foods of animal origin had a beneficial effect on the body. The risk of developing diseases of the cardiovascular and hematopoietic systems is significantly reduced. The concentration of cholesterol in the blood is normalized, which makes atherosclerosis almost impossible.

Results are achieved quickly because the system offers many benefits:

  • The weight is normalized in a short period of time;
  • The amount of fat consumed is minimal;
  • The body is cleared of harmful substances;
  • Nutrition is balanced, so vitamin deficiency does not occur.

The following rules must be followed:

  • Eat fractionally;
  • Portions should be small;
  • Lack of snacks between meals;
  • Total rejection of sweets, alcoholic beverages;
  • It is not allowed to eat more than three tablespoons of honey per day.

Mechanism of action

The basis of the diet is cereals, fruits and vegetables. Due to the high content of nutrients and vitamins, the person can not only lose weight, but even improve their well-being. These effects do not last long, but they add ideas for changing to a healthy diet and strengthen the general attitude towards it.

The lean diet does not imply fasting. Weight loss is accomplished by limiting your calorie intake. Therefore, the body begins to convert its own fat stores into energy. Slag, toxins are removed thanks to the fiber contained in fruits and vegetables. Promotes weight loss and low calorie content in plant foods.

The interruption during a diet is unlikely, because the feeling of hunger practically does not arise due to the nutritional value of the food. Refusing harmful fatty foods helps to normalize cholesterol levels and prevents the development of atherosclerosis.

In addition to all this, there are also useful qualities of the diet: normalization of digestion, acceleration of metabolism, increased activity of lipid metabolism, due to which fat reserves are broken down more quickly and cellulite disappears. The diet will give weight loss a feeling of lightness, good mood. In a short time, a person can lose a few extra pounds. But we must remember that the weight lost with the diet returns soon after its end.

How much can you fold?

Eating 1. 500 kcal per day, contained only in herbal products, it is quite possible to get rid of 2-3 kg per week.


Experts have proven that a lean diet has a positive effect on the health of the human body. Food restriction and selective consumption help to reduce the risk of developing atherosclerosis, cardiovascular diseases and liver pathologies.

Dietary foods help rid the body of harmful substances, toxins and toxins. And the result on the scales inspires even more.

When dieting, it is important to comply with the following rules:

  • It is not recommended to follow a fasting diet more than once every three months;
  • Every day you need to adhere to 5-6 meals a day;
  • Food portions should be small;
  • You can't overeat;
  • We will have to skip snacks between meals. If you are completely unbearable, you can eat some nuts or dried fruits;
  • Complete rejection of sweets, muffins, alcohol;
  • You can eat three tablespoons of honey a day;
  • Light physical activities are allowed in the form of walks, morning exercises;
  • If you need to lose more than ten pounds, the duration of the diet can be more than two weeks;
  • It is important to observe the drinking regime. A large intake of fluids helps to eliminate toxins from the body as quickly as possible. It is allowed to drink clean water, green tea, natural juices.
  • Dishes must be steamed or stewed;
  • Observe your sleep schedule. You need to sleep at least eight hours a day.

Following these simple guidelines will help you lose weight, even if it is for a short period of time.


The lean diet is prohibited for people with the following conditions:

  • Anemia;
  • Anorexia;
  • Diseases of the intestinal tract;
  • Infections;
  • Oncological diseases

The diet is also not recommended during the following periods:

  • Period of pregnancy;
  • Breastfeeding;
  • Children's age;
  • Old age;
  • Rehabilitation period;

Before starting a diet, it is best to visit your doctor for detailed and personalized advice and advice.

Foods to lose weight with a lean protein diet

There are many products allowed to compose a dietary menu. Let's see what you can and cannot eat.

Approved products

For a positive result, the menu must consist of vegetable and mushroom dishes.

To normalize fat metabolism, a person needs to eat foods that contain B vitamins. There are many of them in vegetables. Buckwheat and apples help to keep iron in the blood at a normal level. To ensure the full functioning of all organs and systems in the body, eat more fresh fruits and vegetables rich in vitamins and microelements.

The main source of protein is vegetables and soy products. The former contain many proteins, thanks to which muscle mass is built. Soy products will be an excellent alternative to meat and dairy products.

Prohibited products

Weight loss will help refuse or restrict fatty and sweet foods. You will have to give up salt, artificial spices and your favorite sauces. Of course, the use of alcoholic beverages during the diet is prohibited. Don't worry about skipping so many foods. The feeling of hunger will not bother you with the high fiber and vitamin content of the new diet.

Best lean diets reviewed

Below are ready-made diets.

1. Fasting with buckwheat diet

Eating buckwheat lasts exactly seven days. You need to cook it according to a special recipe. Brew 400 g of cereal with boiling water overnight. In a few hours it is steamed and in the morning you can start eating. The entire volume of buckwheat must be divided into several stages.

2. In apples

The apple diet lasts ten days. In such a short time, a person can lose up to 5 extra pounds.

Breakfast will have an apple and an oatmeal. You are allowed to drink a glass of your favorite tea. Lunch seems a little more varied: an apple, lean fish and a vegetable salad seasoned with lemon juice. Dinner should be light: an apple, fruit salad and a glass of low-fat kefir.

3. Lean diet with fasting day

The program lasts seven days. The daily diet consists of the usual menu of permitted herbal products. The seventh day is fasting. Unloading must be done using only one product during the day: cucumbers, apples or cereals cooked in water.

4. Rice diet

Those who are losing weight will be delighted with a possible menu of lean meats and fish. The duration of the diet should not exceed one week. You can have breakfast with rice and low-fat yogurt. Lunch consists of lean fish and rice as an accompaniment. You will have to dine again with rice, but with vegetables.

5. Porridge diet

This type of food is quite common. Nutritionists say this is one of the healthiest options for losing weight. This is due to the effect that porridge has on the body:

  • Cleans toxins and slag;
  • Improve the work of the gastrointestinal tract;
  • Provides nutrients and vitamins;
  • Replenishes energy reserves and gives a positive mood;
  • Offers a lasting feeling of fullness;
  • Reduces the need for fats;
  • Vegetable protein helps build muscle.

Natural cereals should be preferred. Don't try to lose weight with instant porridge. There is nothing useful in these bags for humans.

Before starting a diet, you must prepare your own body by organizing a fast day. It can be kefir or apple. The effectiveness of the diet program is also increased by the use of a cleansing enema.

You will need to follow the correct drinking regime. A person should drink at least a liter and a half of clean water a day. Drink a glass of water before each meal. Thus, metabolism is accelerated and appetite reduced. After all, the need for food is slightly less.

Porridge contains slow carbohydrates. Reinforce your diet with moderate physical activity. For a good result, daily walks of at least an hour are enough.

6. Salad and fruit

Fruit nutrition programs attract people because of their simplicity and very high results. But can all fruits be eaten?

Experts recommend using exclusively seasonal. They are the most beneficial for the body. It is best to follow a diet in summer or fall, when store shelves are rich in fresh fruit.

Apples, citrus fruits and pineapples are the best helpers to lose weight. They are recognized as the most effective fat burners.

Eat only fresh fruit. Do not subject them to heat treatment, which will destroy all available nutrients and vitamins. Despite the high liquid content in fruits, it is necessary to drink at least one and a half liters of water per day.

Avoid all salt and sugar from the diet, which inhibit the elimination of excess fluids from the body.

Do some quiet physical activity at the same time, such as walking or swimming. Then, the process of eliminating extra pounds will definitely be faster.

7. Carrot

The carrot diet is not only delicious, but also highly effective. Vitamin B6 contained in carrots improves skin condition and carotene strengthens hair and nails. Chlorine and sulfur, which are part of vegetables, help eliminate toxins from the body. In addition, carrots are rich in antioxidants.

You should not eat anything except carrots. Consume exclusively fresh. Salads can be seasoned with lemon juice. It is recommended to grind the vegetable on the grater.

It is recommended to drink more pure and still water, tea and freshly squeezed carrot juice.

Weight loss with a carrot diet is due to its high fiber content. In addition, protein is absent in large quantities, so glucose does not accumulate. Therefore, fats have nothing to form. The body begins to create energy from its own fat deposits, breaking them down.

The weight loss scheme is simple: eat carrot salads three times a day, drink carrot juice and lose weight. Most of the time, they do this diet for no more than three days.

8. Cabbage

Cabbage is an inexpensive and affordable vegetable widely used for culinary purposes. In the diet, you can eat it cooked, canned or roasted. Fresh cabbage is also good for the diet.

Dishes made with this vegetable can increase the production of gastric acid. Metabolic processes improve, fat burning is activated.

The duration of the diet is 5, 10 and 14 days. These options are used by people based on the starting weight. Change is being achieved quite quickly. But due to the lack of carbohydrates, it is not recommended to follow the program for more than two weeks. In ten days, it is really possible to get rid of about six pounds more.

9. Diet in lean soups

This is a low carb diet. There are three main rules to follow:

  • All meals are low-fat vegetable soups or broths;
  • The use of other food products is prohibited;
  • Satisfy the feeling of hunger with broth.

A lean diet variant for weight loss for a week: a ready menu for every day

For a week on this diet, it is quite possible to lose about five extra pounds. Gentle weight loss will not stress the body or worsen health.


  • Breakfast: semolina porridge, mint tea and fresh red fruits.
  • Lunch: cauliflower and carrot soup, citrus juice.
  • Afternoon snack: homemade jam without sugar, fresh fruit.
  • Dinner: fruit salad, rosehip infusion.


  • Breakfast: a slice of rye bread with eggplant caviar, a cup of rough, unsweetened coffee.
  • Lunch: vegetable stew, citrus juice.
  • Afternoon snack: an apple, low-fat natural yogurt.
  • Dinner: roasted vegetables, green tea.


  • Breakfast: buckwheat, cherry tea.
  • Lunch: spaghetti, tomato juice.
  • Afternoon snack: potato cakes, green tea.
  • Dinner: fruit salad, herbal tea.


  • Breakfast: zucchini pancakes, raspberry tea.
  • Lunch: cabbage rolls with barley, strawberry juice.
  • Afternoon snack: fruit salad.
  • Dinner: Potato Casserole.


  • Breakfast: apples with oats, black coffee without sugar.
  • Lunch: meatless borscht, apple juice.
  • Afternoon snack: low-fat cottage cheese, honey, nuts.
  • Dinner: boiled cabbage, tea.


  • Breakfast: black bread with zucchini caviar, herbal tea.
  • Lunch: bean salad, seasoned with olive oil, tomato juice.
  • Afternoon snack: baked apples.
  • Dinner: fruit salad with yogurt, tea.


  • Breakfast: rice porridge, citrus juice.
  • Lunch: light vegetable soup, rosehip tea.
  • Afternoon snack: pumpkin casserole, homemade jam without sugar.
  • Dinner: fruit salad, raspberry juice.

Nutritionist's opinion

Foods of plant origin, which can be consumed during a poor diet, are often very rich in many useful substances and vitamins, as already mentioned more than once above. Thanks to this, a serious deficiency of something necessary does not develop in the body of the fasting person and serious damage to health is not caused.

However, as practice shows, it is even better to abstain from a lean diet for various diseases of the gastrointestinal tract, as well as during pregnancy and lactation. These dietary restrictions are not useful for children.

In general, in a friendly way, a lean diet would be suitable only for absolutely healthy people. If you are forced to follow some other food withdrawal program (for medical reasons of chronic illnesses), it is best not to get involved. Health is more expensive.