Diet for the fall - how to lose 5 kg in 7 days (menu for a week)

Early autumn is the best time for healthy and balanced diets. First of all, because vegetable abundance begins. This means that you can lose kilograms and at the same time saturate your body with vitamins. In addition, almost all vegetables are now affordable. That is, you can experiment with dishes without hitting your wallet. Thanks to this, the fall diet can be varied and nutritious, so you won't have the urge to jump off it after a couple of days.

The main principles of the diet for the fall

Seasonal vegetables form the basis of the diet in the fall / istockphoto.com

There are many types of diets that can be considered autumn diets. Is it potato or starch diet, pumpkin diet, watermelon diet, apple and even plum diet. However, all these dietary regimens are based on the use of one basic product, so not everyone can withstand them. Anyway, is it worth limiting yourself in the use of vegetables and fruits in the fall? This is the season when all the most useful things are cheap and available in any store. You just need to correctly combine the diet, and lose kilograms without harming the body.

For a balanced autumn diet, you need to follow these recommendations:

• The basis of the diet is vegetables: try to eat them boiled or baked, and also eat more vegetable soups
• Do not forget about cereals: they should account for at least 25% of the diet. It is preferable to eat oatmeal, brown rice, buckwheat, millet
• The autumn diet does not provide for the rejection of meat, but "transfers" you to low-fat varieties: beef, chicken and fish should be present in the diet at least once a day
• During the diet, you will have to give up sweets - yes, even from the "sparing" marshmallow and marmalade. They will need to be replaced with fresh fruits and dried fruits. Sugar will also have to be removed by replacing it with natural honey.
• You will need to revise your diet: the diet is designed for 5 meals a day (including snacks), but it is advisable to have dinner no later than 7 pm
• During the diet, you will need to give up alcohol: even a glass of dry wine for dinner can whet your appetite, as a result, in the evening you will eat more than you expected
• Do not forget about a sufficient amount of liquid: if water “comes” to you during the day, switch to green tea without sugar or unsweetened dried fruit compote
• For a faster result, start doing some simple set of exercises. Morning exercises or even Nordic walking will do. If there is no time or desire for this, try to increase activity during the day - walk more and walk before bed.

There are practically no restrictions on the amount of food in the diet. Here you should focus only on your own feelings and on the result you want to achieve. However, remember that the optimal serving size is 300-400 g of food.

By eye, "your" portion can be determined by the volume that will "fit" into your folded palms. A large volume can provoke a distension of the stomach, and then the only sense that you will get from the diet is saturation of the body with vitamins. Smaller amounts will make you feel "eternally hungry", which can lead to frequent snacking and disruption.

Diet for the fall: menu for the week

Try to make easy and healthy vegetable soups for yourself / istockphoto.com

Monday

• Breakfast: oatmeal, drenched in kefir in the evening (1-2.5% fat); grated carrot salad, seasoned with unsweetened yogurt (you can add a spoonful of honey)
• Snack: pear (1-2 pcs.)
• Dinner: vegetable slicing from tomatoes and cucumbers; 2 baked potatoes; boiled chicken.
• Snack: bell pepper (1-2 pcs.), a handful of raisins
• Dinner: cabbage salad with carrots and olive oil

Tuesday

• Breakfast: oven baked beets with sour cream and herbs; boiled egg; a tomato
• Snack: apple flavored with honey
• Dinner: vegetable soup, a piece of baked beef, a piece of Borodino bread
• Snack: raw carrots (2 pcs.), a handful of nuts
• Dinner: curd casserole with raisins

Wednesday

• Breakfast: millet porridge with pumpkin; coffee with milk without sugar
• Snack: grated carrot, walnuts and prunes salad
• Dinner: stuffed peppers (beef with rice); whole grain bread slice
• Snack: tomatoes with mozzarella
• Dinner: steamed cauliflower; a glass of kefir or yogurt

Thursday

• Breakfast: cornflakes with yogurt; apple and plum salad
• Snack: grape
• Dinner: baked fish, vegetable salad with olive oil
• Snack: banana (1-2 pcs.)
• Dinner: pumpkin baked with honey and nuts

Friday

• Breakfast: omelet with tomatoes and spinach; green tea
• Snack: pear (1-2 pcs.)
• Dinner: boiled buckwheat with stew; fresh carrot and seaweed salad
• Snack: fruit salad with yogurt
• Dinner: eggplant, zucchini and potato stew

Saturday

• Breakfast: oatmeal, drenched in unsweetened yogurt in the evening (you can add a little raisins, prunes and nuts)
• Snack: bell pepper; Apple
• Dinner: baked potato; boiled chicken; tomatoes
• Snack: grape
• Dinner: eggplant with tomatoes and sour cream sauce; a slice of Borodino bread; a glass of kefir

Sunday

• Breakfast: cottage cheese casserole with pumpkin and raisins; unsweetened coffee with milk
• Snack: watermelon
• Dinner: mushroom soup; a piece of boiled beef; cucumber
• Snack: pear (1-2 pcs.)
• Dinner: asparagus bean salad with tomatoes, carrots and bell pepper

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