What is the lean (low-fat) diet aimed at, a detailed menu for 7 days
Fat-free diets aim to activate and successfully implement complex mechanisms for the breakdown of accumulated fat deposits in the human body due to the complete exclusion of foods with a high fat content from the diet. The fat-free diet is based on a weekly lean menu, which is based on fruits, low-fat dairy products, vegetables, mushrooms, herbs and legumes.
To begin with, let's decide on a list of prohibited products: during the week you cannot eat nuts, meat and fish, fatty cottage cheese, milk and all kinds of fermented milk products, olives / olives, avocados, butter and vegetable oils, seeds, egg yolks. Alcohol and drinking strong tea or coffee should also be postponed. Chocolate, pastries with cream, halva, kozinaki, and any sweet pastries should be excluded from desserts.
Diet menu for the week
- Breakfast: one capacious glass of fruit juice, toast with a teaspoon of cherry jam, boiled egg white.
- Snack: berries in unlimited quantities.
- Lunch: a plate of vegetable soup, green vegetables, 50 grams of boiled chicken breast, a small slice of black bread, a glass of rosehip broth without sugar.
- Afternoon snack: 150 grams of low-fat cottage cheese, grated carrots with berries.
- Dinner: baked potatoes without fat, radishes, 50 grams of boiled fish fillets (low-fat varieties), cabbage or grapefruit juice.
- At night: 100 ml of low-fat yogurt / kefir.
- Breakfast: oatmeal (200 grams) in skim milk or water with a spoonful of honey, a glass of fruit and berry jelly with a little sugar.
- Snack: salad of carrots, apples, grapefruit and grapes, seasoned with a spoonful of dietary yogurt (portion - 250 grams).
- Lunch: unlimited baked or boiled vegetables, 100 grams of boiled beans, a glass of rose hips.
- Afternoon snack: 200 grams of berry-semolina pudding without sugar (you can add a teaspoon of honey).
- Dinner: 500 ml of low-fat kefir or yogurt, crackers.
- Breakfast: 200 grams of buckwheat porridge (it is allowed to add a little salt), boiled egg white, tea with honey.
- Snack: 2 dry biscuits, a glass of freshly squeezed juice.
- Lunch: lean borscht or okroshka, 100 grams of boiled lean beef with the same amount of boiled cauliflower, unsweetened compote.
- Afternoon snack: 100 grams of boiled rice with mushroom sauce.
- Dinner: one boiled potato, 70 grams of mushrooms baked in diet sour cream, still mineral water.
- At night: 100 grams of dietary yogurt or 3 tablespoons of low-fat cottage cheese.
In a week on a fat-free diet, you can lose up to 3 kilograms of excess body weight. But in order for the result to please you for a long time after the diet, you must very carefully introduce fatty foods into your menu (it is better to start with vegetable fats, then milk fat, and then fish and meat, nuts - in the last turn).
