在4天內減肥達7公斤。
每日平均卡路里含量為680 Kcal。
今天，許多人拒絕動物產品。 有人不斷觀察瘦肉，有人——只在教會禁食期間。
If you observe moderation and a reasonable calorie content, the principles of a lean life can be used to lose weight.如果您保持節制和合理的卡路里含量，則可以使用瘦身的原理來減肥。 For a week of lean diet, you can lose up to 4 kilograms of excess weight.對於一周的瘦身飲食，您最多可以減輕XNUMX公斤的多餘體重。 You can stick to it, with good health, as much as you wish.您可以隨心所欲地堅持下去，保持健康。
瘦飲食要求
What foods is the lean diet based on?瘦身飲食以什麼食物為基礎？ As in church fasts, you need to give up fast food (food of animal origin), and base your diet on plant products.與在教堂齋戒中一樣，您需要放棄快餐（動物來源的食物），而飲食要以植物產品為基礎。 It is allowed to use any cereals, they will deliver complex carbohydrates to the body and supply it with the necessary energy.允許使用任何穀物，它們會將復雜的碳水化合物輸送到身體並提供必要的能量。 Most of us are used to eating any kind of cereal (in particular rice, buckwheat, oatmeal).我們大多數人習慣於吃任何種類的穀類食品（特別是大米，蕎麥，燕麥片）。 In reality, their assortment is much larger.實際上，它們的種類要大得多。 Take a closer look at the selection of groats on store shelves, this will diversify your everyday menu.仔細看一下貨架上的碎粒選擇，這將使您的日常菜單多樣化。
Beans, peas, and beans are sources of plant-based protein that are essential for a lean diet.豆類，豌豆和豆類是植物性蛋白質的來源，對瘦身飲食至關重要。 It is especially important to make them frequent guests of the table if you are involved in sports or vigorous physical activity.如果您參加運動或劇烈運動，讓他們成為餐桌上的常客特別重要。
Of course, vegetables should be included in the diet.當然，飲食中應包括蔬菜。 When observing this technique, it is recommended to focus on various types of cabbage (broccoli, white cabbage, cauliflower, Brussels sprouts, Beijing), green beans, celery, tomatoes, bell peppers, pumpkin, various fresh herbs (dill, parsley, spinach, lettuce, cilantro, basil, green onion, etc.).觀察此技術時，建議重點關注各種類型的白菜（西蘭花，白菜，花椰菜，抱子甘藍，北京），青豆，芹菜，西紅柿，甜椒，南瓜，各種新鮮藥草（蒔蘿，歐芹，菠菜） ，生菜，香菜，羅勒，大蔥等）。
Any fruits and berries are allowed.允許使用任何水果和漿果。 An excellent choice would be apples, citrus fruits (grapefruits, oranges, lemons, tangerines), pomegranates, and cranberries, which are distinguished by their low calorie content and have a beneficial effect on weight loss processes.一個很好的選擇是蘋果，柑橘類水果（葡萄柚，橙子，檸檬，橘子），石榴和蔓越莓，它們的卡路里含量低，對減肥過程有有益的影響。 Eat fruits raw and bake them, you can add them to main courses, prepare various low-fat desserts.吃生的水果並烘烤，您可以將它們添加到主菜中，準備各種低脂甜點。 It is allowed to supplement the fruit diet with dried fruits.可以用乾果補充水果飲食。 But since they contain much more calories, you should not get carried away with them.但是，由於它們包含的卡路里更多，因此您不應該被它們帶走。 You can pamper yourself with dried apricots, dates, raisins, apple dryers and other similar types of these products.您可以用杏乾，棗，葡萄乾，蘋果烘乾機和其他類似類型的產品寵愛自己。
Mushrooms are a good alternative to meat, fish and other animal protein products prohibited on a lean diet.蘑菇是瘦肉飲食所禁止的肉，魚和其他動物蛋白產品的良好替代品。 They can not only be added to a dish as a side dish, but you can also cook roast, soup, casserole from them.它們不僅可以作為配菜添加到菜餚中，還可以用它們烹飪烤，湯，砂鍋菜。
It is known that sweets are not welcome on diets.眾所周知，飲食不歡迎甜食。 But if you live by the rules of this technique for a long time, or life without such products seems completely bleak to you, you do not need to torture yourself.但是，如果您長期使用該技術的規則生活，或者沒有此類產品的生活對您而言完全是黯淡的，那麼您就不必折磨自己。 It is quite acceptable to introduce into the diet a small amount of lean sweets (marshmallow, honey, candies, halva, kazinaki, dark chocolate, Turkish delight).在飲食中加入少量的瘦身糖果（棉花糖，蜂蜜，糖果，酥糖，kazinaki，黑巧克力，土耳其軟糖）是完全可以接受的。 Just do not forget to take another look at the composition so that there is no milk in the ingredients of the treat (which is especially important for chocolate) or other fast food.只是別忘了再看一下成分，使零食的成分（對於巧克力尤為重要）或其他快餐食品中不含牛奶。 To minimize the chances of negatively affecting your figure, it is recommended to eat sweets in the morning, ideally to complement them with a healthy breakfast.為了最大程度地減少對您的身材造成負面影響的機會，建議早晨吃甜食，理想情況下，以健康的早餐配合甜食。
Also, useful protein is found in various nuts and seeds.同樣，有用的蛋白質存在於各種堅果和種子中。 In a small amount on the lean menu, they will not be superfluous at all.在精益菜單上少量顯示，它們根本不會多餘。
In addition, the diet can include various Korean salads, seaweed, durum pasta, the composition of which does not contain eggs.此外，飲食還可以包括各種韓國色拉，海藻，硬質意大利面，其成分不含雞蛋。 You can also indulge in rice or buckwheat pasta from time to time.您還可以不時沉迷於大米或蕎麥麵食。
Of the drinks, in addition to water, which must be drunk abundantly, black coffee, teas of various types, juices (preferably homemade), jelly, fruit drinks, uzvars, natural cocoa are allowed.除了必須大量飲用的水以外，還允許使用黑咖啡，各種茶，果汁（最好是自製的），果凍，果汁飲料，uzvars和天然可可。 If you really yearn for the usual milk, try soy or coconut.如果您真的很想喝普通的牛奶，請嘗試大豆或椰子。 Many fasting people are saved by this alternative.通過這種選擇，許多空腹的人得以拯救。
It is recommended to refuse from other food and drinks, according to the rules of the lean diet.建議根據瘦肉飲食規則拒絕其他食物和飲料。 As for salt, you should not completely exclude it from the diet, especially for those who are on a diet for a long time.至於鹽，您不應將其完全排除在飲食之外，尤其是對於那些長期飲食的人而言。 Just try not to oversalt your food and favor natural spices and seasonings that will help give it an interesting flavor.盡量不要使食物過高鹽分，而偏愛天然香料和調味料，這將有助於給它帶來有趣的風味。 You can also pamper your food with a little soy sauce, apple and balsamic vinegar, natural tomato paste, and adjika.您還可以用少許醬油，蘋果和香醋，天然番茄醬和調味醬來寵愛自己的食物。 Leave some vegetable oil in your diet from fats, but it should be consumed without heat treatment.在飲食中保留一些植物油中的脂肪，但不經熱處理即可食用。 By the way, this manipulation makes the dishes more satisfying and pushes away the feeling of hunger.順便說一下，這種操作使菜餚更加令人滿意，並消除了飢餓感。
The diet and the number of meals can be adjusted to suit your taste preferences and daily routine.飲食和進餐次數可以調整，以適應您的口味偏好和日常習慣。 But try not to overeat or take more pauses between meals.但盡量不要吃得過飽或兩餐之間不要多休息。 It is best to eat small meals 4-5 times a day.最好每天少吃XNUMX-XNUMX次小餐。 This will help speed up the metabolism and prevent the feeling of severe hunger, which provokes excessive food intake.這將有助於加快新陳代謝並防止嚴重飢餓感，這種飢餓感會引起過多的食物攝入。
一周瘦飲食的一個例子
星期一 Breakfast: pearl barley porridge with pumpkin pieces;早餐：大麥粥加南瓜塊； tea.茶。 Lunch: a portion of borscht without frying;午餐：羅宋湯一份，不炸； cabbage and carrot salad with herbs and lemon juice.捲心菜和胡蘿蔔沙拉配香草和檸檬汁。 Afternoon snack: banana and a glass of fruit and berry compote.下午點心：香蕉和一杯水果和漿果蜜餞。 Dinner: turnips stewed with onions and carrots;晚餐：蘿蔔燉洋蔥和胡蘿蔔。 a handful of cranberries;少數蔓越莓； tea.茶。
星期二 l。 homemade tomato sauce and some mushroom caviar;自製番茄醬和一些蘑菇魚子醬； coffee.咖啡。 Lunch: celery-apple salad and a portion of low-fat mushroom soup (preferably without potatoes).午餐：芹菜蘋果沙拉和一部分低脂蘑菇湯（最好不加土豆）。 Afternoon snack: steamed cauliflower and a small apple (can be baked).下午點心：蒸的花椰菜和一個小蘋果（可以烤）。 Dinner: cabbage rolls with mushrooms and a little boiled rice;晚餐：白菜捲配蘑菇和少許米飯； tea.茶。
星期三 Breakfast: salad from any boiled or baked vegetables (except potatoes);早餐：任何煮熟或烤製的蔬菜（土豆除外）的沙拉； chicory drink.菊苣飲料。 Lunch: pieces of raw beetroot seasoned with lemon juice;午餐：用檸檬汁調味的生甜菜根塊； cabbage soup;白菜湯whole grain bread.全麥麵包。 Afternoon snack: a few potato dumplings;下午點心：土豆餃子幾個； sauerkraut and unsweetened berry jelly.酸菜和不加糖的莓果凍。 Dinner: baked or steamed pumpkin;晚餐：烤或蒸南瓜； tea and a couple of teaspoons of your favorite jam.茶和幾茶匙您最喜歡的果醬。
星期四 Breakfast: diet bread and a portion of stewed mushrooms;早餐：減肥麵包和一部分燉蘑菇； tea.茶。 Lunch: grated carrots with lemon juice;午餐：胡蘿蔔碎和檸檬汁； broccoli soup;花椰菜湯; a small baked pie with vegetables.蔬菜烤小餡餅。 Afternoon snack: vegetable salad;下午點心：蔬菜沙拉； a handful of nuts.少數堅果。 Dinner: buckwheat with prunes and tea.晚餐：蕎麥與西梅和茶。
星期五 建議您度過一個禁食的一天。 喝無糖的水，果汁和果汁飲料。 如果您現在可以參觀澡堂，那就太好了。 但是，如果絕食對您來說很難，請堅持每天的飲食。
星期六 Breakfast: a portion of buckwheat porridge and carrot salad with lemon juice.早餐：一部分蕎麥粥和胡蘿蔔沙拉配檸檬汁。 Lunch: a portion of lentil soup;午餐：扁豆湯一份； cabbage and cucumber salad and tea.白菜和黃瓜沙拉和茶。 Afternoon snack: 2 small apples, baked with cinnamon.下午點心：XNUMX個小蘋果，用肉桂烤。 Dinner: mashed potatoes (no butter and eggs, of course) and fresh tomatoes.晚餐：土豆泥（當然沒有黃油和雞蛋）和新鮮的西紅柿。
星期日 1茶匙最喜歡的果醬; a glass of berry juice.一杯草莓汁。
禁忌飲食
- 不建議在孕婦和哺乳期出現消化性潰瘍疾病，胃炎，結腸炎，妊娠和哺乳期間加重飲食，任何慢性病會加重糖尿病。
- 同樣，這種飲食在最近的外科手術之後是不合適的（除非由醫生指示）。
瘦身飲食的好處
- 這種飲食很可能是在東正教基督教的大齋節期間（和其他任何時候）進行的。
- Avoiding animal food is supported by many nutritionists.避免動物性食物得到許多營養學家的支持。 If we talk about long or even permanent fasting, be sure to consult a doctor.如果我們談論長期禁食甚至永久禁食，請務必諮詢醫生。
- A lean diet helps not only to lose weight, but also to cleanse the body of excessive slagging.瘦身飲食不僅可以幫助減輕體重，還可以清潔體內過多的排渣。 It also helps to lower cholesterol levels, normalize the functioning of the gastrointestinal tract and urinary system.它還有助於降低膽固醇水平，使胃腸道和泌尿系統正常運作。 In addition, the rejection of animal food has a positive effect on metabolism, nervous and cardiovascular systems.此外，拒絕動物性食物對代謝，神經和心血管系統也有積極作用。
- The lean technique improves skin condition, leaving it fresher and healthier.瘦身技術可改善皮膚狀況，使皮膚更清新健康。 After all, it is known that almost all problems with appearance come from within and largely depend on nutrition.畢竟，眾所周知，幾乎所有的外觀問題都來自內部，並且在很大程度上取決於營養。 Nails are strengthened and hair shine.指甲得到加強，頭髮閃耀。 The body will only be grateful for such changes in life.身體只會為生活中的這種變化而感激。
- 您可以吃得美味，您不必挨餓。 豐富的食物選擇將幫助您找到自己喜歡的東西，並使營養現代化成為一種愉快的體驗。
- 通常，瘦飲食可以避免疲勞，虛弱，精力損失等。您可以輕鬆參加運動，並且在減肥的同時也不會偏離工作習慣，充實生活。
瘦身飲食的缺點
- Despite a balanced lean diet, a long absence of animal products in it can cause a lack of nutrients.儘管均衡飲食，但長期缺乏動物產品會導致營養缺乏。 So listen carefully to your feelings.因此，請仔細聽您的感受。 If you feel malfunctioning or unwell, stop the lean diet and see a doctor.如果您感到身體不適或不適，請停止飲食並去看醫生。
- It can be difficult on a lean diet for people who cannot imagine their life without meat, fish, eggs and other animal food.對於無法想像沒有肉，魚，蛋和其他動物性食物而無法想像生活的人們而言，減肥是很困難的。 You will probably feel hungry at first, eating mostly carbohydrates.起初您可能會感到飢餓，主要吃碳水化合物。 In order to quickly adapt to a lean diet and make it more satisfying, introduce more mushrooms, soybeans into the diet, add nuts to dishes.為了快速適應瘦身飲食並使之更加令人滿意，可在飲食中加入更多的蘑菇，大豆，並在菜餚中添加堅果。
反复瘦飲食
You can revert to a lean diet at any time if you feel comfortable on it and want to transform your body.如果您對減肥感到滿意並想改變自己的身體，則可以隨時選擇減肥。 The basic principles of this nutrition can be adhered to any amount of time.這種營養的基本原理可以堅持任何時間。 Simply, if you no longer want to lose weight, increase the calorie content of food.簡而言之，如果您不再想減肥，請增加食物的卡路里含量。 For the first time, it is not recommended to live according to the strict version of the lean method for more than 7 weeks.不建議您第一次按照嚴格的精益方法生活超過10週。 According to reviews, during this period (in the presence of excess weight) at least XNUMX kilograms can go away.根據評論，在此期間（在存在超重的情況下）至少可以走XNUMX公斤。