Diet for removing sides and belly. Step-by-step instructions for effective belly fat loss. Sample menu for the week

The number on the scale is getting smaller, but the fat on your stomach and sides still won’t melt? Just include 8 superfoods in your diet that will help remove excess fat from problem areas. Find out which ones exactly from the article!

The body of most people is designed in such a way that the volume of the abdomen and sides increases first when gaining weight and decreases last when losing it. Poor eating habits along with low physical activity very quickly lead to the appearance of fat deposits in these problem areas. In addition, the abdomen and sides may increase under the influence of increased anxiety and stressful conditions or a number of other reasons:

• in the presence of any disease (most often liver disease, dropsy, etc.);
• in women - after pregnancy and childbirth;
• in men – from excessive consumption of beer (the so-called “beer belly”).

It is very important that the diet for losing weight in the abdomen and sides is chosen correctly - depending on the root cause that caused the increase in their volume, as well as the type of figure, individual characteristics body and total amount excess weight.

It should be borne in mind that it will not be possible to get rid of these very problem areas in 3 days or a week. You can slightly reduce the size of your waist and hips by removing excess liquid from tissues and cleansing the intestines of contents. But to remove the belly and sides completely, you will need longer weight loss programs based on a combination proper nutrition with appropriate physical exercise.

Principles of nutrition

In order to correctly determine how to remove the sides and belly as effectively as possible, when choosing a weight loss technique, you should proceed from the reason that caused the increase in their volume and weight in general:

• if the problem is constant overeating, addiction to fatty, sweet and other high-calorie foods, then first of all you need to radically change your diet and diet;
• if fat has been deposited due to a sedentary lifestyle, you need to increase physical activity, move more, perform exercises that put stress on the waist area and allow you to quickly remove fat from problem areas;
• if you suspect the presence of diseases of the liver and other abdominal organs, before removing the stomach, you must first undergo an examination and carry out appropriate treatment;
• if the belly has become larger after pregnancy, it can be returned to its previous shape with the help of a short-term diet in combination with sports activities;
• if the cause of obesity is excessive consumption of beer, then to reduce body size you first need to give up this habit and then go on a suitable diet.

In most cases, to get rid of fat around the waist, there is no need to spend a long time on strict weight loss programs. For a short-term effect, for example, before an important event, you can use a short-term strict diet, and to achieve a stable result, switch to proper nutrition and systematic training.

In general, to reduce volume in the abdominal area, it is recommended to follow some mandatory rules:

• maintain a drinking regime, drinking less than 1.5–2 liters of water per day - immediately after waking up, then 30 minutes before each meal;
• give up foods that are harmful to your figure, reduce salt intake;
• control the size of a single serving - it should not exceed 250 g;
• eat 5-6 times a day with a maximum interval of 3 hours;
• increase physical activity.

It should be borne in mind that any diet against the belly should be based on fractional meals. Eating small portions with short breaks will provide the body with the necessary amount of energy, prevent the onset of a strong feeling of hunger, and, most importantly, will reduce the volume of the stomach, which will help you get enough of less food and will directly affect the size of your stomach.

It is also important to create a daily menu of foods that do not lead to deposits of visceral (internal) fat, which is the main reason for the increase in volume. These products include:

• lean meat (chicken, veal, rabbit);
• greens, fresh vegetables, fruits, berries (except potatoes, bananas, grapes);
• dried fruits, walnuts;
• legumes, cereals;
• fish, seafood;
• eggs;
• low-fat lactic acid products;
• olive and linseed oil.

You should also completely avoid fatty, fried, flour foods, smoked foods, processed foods, fast food, sweets, and other foods harmful to beauty and slimness. If they are present on the menu, then reducing waist size will be quite difficult, and in most cases absolutely impossible.

It should be borne in mind that there is scientific evidence of the ability of some products to speed up metabolism and trigger fat burning processes in places where fat is most concentrated, that is, on the stomach, sides and thighs. Nutritionists recommend eating:

• ginger;
• cabbage of all types and varieties;
• fresh cucumbers;
• milk, excluding milk;
• green tea;
• grapefruit;
• cinnamon;
• horseradish.

Red wine in small quantities (100 ml per day) is also useful, since it contains resvetrol, which breaks down and prevents the development of fat cells.

To stimulate the body and speed up weight loss in problem areas, you need to move more, regularly visit the bathhouse or sauna, massage and body wraps. But the most important thing is that you need to choose the right type of diet from a wide variety, because they differ greatly from each other in the composition of products, restrictions and duration.

Menu

To determine for yourself the most effective diet for losing weight in the abdomen and sides, you need not only to take into account the above reasons for increasing their volume, but also a number of other factors:

• individual characteristics of the body;
• health status;
• total amount of extra pounds;
• set goals and opportunities to achieve them (perseverance, willpower);
• personal taste preferences.

Since there are a large number of different diets aimed at reducing waist size, it will not be difficult to choose one that suits all the specified parameters. The most famous of these methods are the classic diets based on buckwheat, kefir or rice.

Buckwheat

A buckwheat mono-diet allows you to get rid of a big belly and reduce your waist in the best possible way and in a short time. This quick and fairly simple technique does not require the preparation of special dishes, but the overly monotonous menu makes it very difficult to follow. But it is precisely due to such nutrition that the digestive tract is cleansed, excess fluid is removed from the tissues and, as a result, weight loss occurs in these problem areas.

Essence and rules

The duration of a strict buckwheat diet can be 3–5 days, during which you need to eat only steamed buckwheat and drink clean water or green tea. If desired, you can supplement the menu with low-fat kefir (no more than 1.5 l).

A buckwheat-kefir menu will be less stressful for the body and at the same time give the same high efficiency as a strict mono-diet. In addition, a fermented milk drink will help normalize the functioning of the gastrointestinal tract, improve intestinal cleansing, and ensure the supply of protein and substances beneficial to microflora. On a buckwheat-kefir diet, you can get rid of your belly and sides within 1-2 weeks, which allows you to achieve more visible results.

It is necessary to select kefir in accordance with the characteristics of the digestive system:

• in case of increased acidity and a tendency to heartburn, it is recommended to drink a one-day drink;
• with increased gas formation - a three-day product.

You are also allowed to consume greens by adding them to buckwheat or blending a green smoothie. The coarse fiber of herbs is not digested or absorbed by the intestines, but passes through all its sections, clearing accumulated toxins from the walls. This contributes to more thorough emptying of the digestive tract and, as a result, reduction of the abdomen.

Sample menu

In the hard version, none special recommendations There is no menu - porridge can be consumed in any quantity necessary to satiate, and in between meals, drink at least 2-2.5 liters of water and unsweetened tea. All other products should be discarded. The only requirement of the buckwheat mono-diet is compliance with the technology for preparing buckwheat. In accordance with dietary recipe The cereal must be steamed overnight in a thermos (or wrapped) in a ratio of 1:2 (for 1 cup of buckwheat - 2 cups of boiling water).

The buckwheat-kefir menu is more varied. The drink can be consumed with buckwheat in different ways:

• alternating the intake of these products throughout the day;
• pouring kefir over the cereal overnight (instead of boiling water);
• mixing steamed porridge with a drink immediately before consumption.

When using a mono-diet, it is not recommended to increase physical activity, but in the buckwheat-kefir version, moderate exercise is indicated, which will help to significantly improve the results of the method. To reduce your waist size, you need to perform special exercises to lose weight in your abdomen and sides. If you strictly follow all the recommendations per day of the diet, you can lose on average 1 kg of excess weight and 0.5 cm of waist circumference. But it should be borne in mind that these indicators largely depend on the individual characteristics of the organism.

Contraindications to following buckwheat or buckwheat- kefir diet are gastrointestinal diseases and intolerance to menu components. If you cannot or do not want to eat buckwheat porridge, you can only consume kefir, using a kefir mono-diet or its gentler varieties.

Kefir

Kefir is the optimal product for a thin waist and flat stomach. With its regular use, intestinal activity improves, which leads to natural weight loss, volume reduction, and skin rejuvenation. This fermented milk drink has a beneficial effect on the digestive tract, preventing the proliferation of harmful microflora, preventing constipation and providing high-quality cleansing of the body. Nutritionists have developed several different weight loss systems based on beneficial properties kefir - from fasting days to fairly long diets designed for several weeks and even months.

Essence and rules

The fasting day and 3-day mono-diet on such a fermented milk drink are very strict, since during the specified period only one product is supposed to be consumed. But this rather strong and fast-acting technique really allows you to reduce your stomach and sides in a very short period of time.

It is not recommended to use a kefir mono-diet for the waist right away - it is better to start with fasting days in order to accustom the digestive system to the new diet. After them, surviving for 3 days will be much easier.

This strict method of losing weight is contraindicated in the presence of gastritis or ulcers. Also, you cannot follow a kefir mono-diet for more than 3 days, since a prolonged absence of carbohydrates in the diet can disrupt intestinal motility, which will lead to constipation or diarrhea. But if you additionally introduce some waist-friendly foods into the menu, you can stick to this nutritional system for much longer.

Sample menu

The daily diet of this weight loss technique depends on the chosen option. When fasting day or a strict mono-diet you can eat:

• low-fat kefir (no more than 1% fat content) – up to 2 liters;
• pure water, herbal or green tea - from 1.5 l.

The daily dose of the product should be divided into 6-7 servings and drunk at regular intervals. The remaining liquid should be consumed between drinks.

In addition to a strict kefir diet, a combination of this drink with other components can be used to lose weight in the stomach and sides.

Kefir-curd

In this dietary option, the daily ration consists of low-fat fermented milk products:

• 300 g cottage cheese;

The specified amount must be divided into equal portions and consumed during the day, together or separately.

This technique is also quite harsh and is designed for no more than 1–3 days. The good thing about it is that consuming these foods perfectly stimulates metabolism, which causes the body to expend more energy and lose more energy. extra centimeters at the waist.

Kefir-fruit

The kefir diet with fruit can last 3–5 days, since it is easier to tolerate by the body due to the presence of carbohydrates. During this period, you are allowed to consume daily:

• 1 kg of unsweetened non-starchy fruits.

You can take the products separately or prepare smoothies and cocktails from them. The result of a 3-day diet should be a loss of 2-3 cm on the sides.

"Striped"

This technique is considered one of the most gentle diets. It lasts 10 days, but can last less or more depending on desire, health and goals. This nutrition system is called “striped” because it is based on alternating “kefir” fasting with days on a regular diet according to the 1/1 scheme. In this case, the nutrition should be as follows:

• during the fasting day, you need to follow a strict kefir mono-diet, which involves drinking only 2 liters of low-fat fermented milk drink and 1.5–2 liters of water per day;
• On days on the regular menu, you must adhere to the principles of proper nutrition, giving up all junk and high-calorie foods.

The “striped” diet is quite satisfying, comfortable, good and correct, but at the same time it perfectly helps to remove the sides and belly in a short time without the prospect of returning lost volumes in the future.

Kefir-cucumber

The method of losing weight on kefir with cucumbers is followed for up to 5 days and can lead to a loss of 5–8 kg and 3–4 cm in the waist during this period. This version of the diet menu for losing weight in the abdomen and sides is very simple - the following is highlighted for the day:

• 1.5 liters of low-fat lactic acid drink;
• unlimited number of cucumbers.

Cucumbers can be eaten on their own or made into a salad with the addition of herbs and lemon juice.

Kefir-apple

The diet is effective, but very strict and requires strict adherence to the rules. For 9 days you need to eat according to the following scheme:

• Days 1–3 – only 1.5 liters of low-fat kefir is consumed daily;
• days 4–6 – 1.5 kg of sour apples;
• Days 7–9 – 1 liter of low-fat kefir and 1 kg of apples.

It is quite difficult to survive 9 days on such a diet. But this technique is one of the most effective diets for the abdomen and sides.

Kefir-rice

It is recommended to reduce your waist size on a kefir-rice diet for 1 week, losing 0.5–1 kg per day. You need to use brown rice and low-fat lactic acid drink. All 7 days the menu will be the same:

• breakfast – 100 g of boiled rice, 200 ml of kefir;
• lunch – 200 ml kefir;
• lunch – 100 g of boiled rice, 100 g of lean meat or fish;
• afternoon snack – 200 ml kefir;
• dinner - 50 g of boiled rice, 200 g of raw vegetables.

You should drink water between meals, but not earlier than 2 hours after eating.

The kefir-rice diet perfectly cleanses the body and removes mineral salts deposited in the joints, since rice has excellent absorbent and excretory properties. At the same time, due to the high-quality cleansing of the intestines, a visible decrease in volume occurs.

If in order to lose weight in the stomach and sides you need to carry out a more thorough cleansing of the intestines and the body as a whole, you can use the most famous cleansing diet - rice.

Rice

The reduction in volume occurs primarily due to the removal of toxins and other deposits from the intestines, as well as excess fluid from the tissues. It is rice that copes with this task best, and the rice diet is considered one of the most effective in terms of cleansing. IN classic version This is a salt-free mono-diet based on the consumption of brown brown rice. In addition, there are many other rice methods for losing weight in the abdomen and sides - from a fasting day and a 3-day express diet to a long-term monthly program.

Essence and rules

The advisability of using rice for cleansing comes down to the fact that it is an excellent sorbent, capable, like a sponge, of absorbing toxins, mucus, salts, and other harmful substances and removing them out. But to do this, the cereal must be thoroughly soaked before cooking to make room for the absorption of everything unnecessary in the intestines.

In addition, rice contains many vitamins and minerals, as well as protein and fatty lanolin acid, so it satisfies quickly and for a long time, without causing discomfort and a strong feeling of hunger during weight loss.

An important requirement of any rice method for getting rid of belly and sides is to drink enough water - at least 2–2.5 liters per day. This is necessary so that the cleansing occurs more intensively.

Sample menu

You can lose weight on rice in different ways. The most stringent menus are rice fasting days and a 3-day diet.

Fasting day

It is recommended to fast on rice weekly to gradually get rid of the sides and big belly. After achieving your goal and maintaining the result in the future, one fasting day per month will be enough.

To carry out unloading, you need to boil 1 cup of rice cereal soaked in the evening without salt and oil. The resulting porridge should be divided into small portions and consumed throughout the day. In between meals, you are allowed to drink only clean water or unsweetened green tea.

For 3 days

This technique is recommended for use when you urgently need to reduce your waist size by a few centimeters. The basis of nutrition is rice porridge, cooked from cereals soaked for 10–12 hours. The menu for each day will be as follows:

• in the morning – 100 g of rice porridge, seasoned with lemon zest;
• for lunch - 200 g of vegetable broth, 100 g of rice porridge with herbs, 150 g of vegetable salad with 1 tsp. olive oil;
• in the evening - 200 g of vegetable broth, 100 g of rice porridge with boiled carrots.

• in the morning – 150 g of rice porridge, 200 ml of yogurt, 1 orange;
• for lunch - 200 g of vegetable soup with rice (without potatoes), 200 g of vegetable salad with 1 tsp. olive oil;
• in the evening - 150 g of boiled rice, 100 g of steamed vegetables (except potatoes).

• in the morning – 100 g of rice porridge, 1 grapefruit;
• for lunch – 100 g of rice porridge, 100 g of stewed mushrooms, 200 ml of tomato juice;
• in the evening - 150 g of boiled rice, 100 g of vegetable salad with 1 tsp. olive oil.

Strict adherence to the specified menu will allow you to get rid of 2-3 kg of weight and 3-4 cm of volume at the waist in 3 days.

For 7 days

The rice and honey option is suitable for those who find it difficult to do without sweets. It is designed for 1 week and a loss of 4-7 cm at the waist. To create a dietary menu you need:

• cook 500 g of rice using the above method;
• consume the resulting porridge in 5 doses;
• 3 times a day, in between meals, drink a glass of honey drink with lemon (1 teaspoon of honey and lemon juice per 1 cup of water).

Due to the presence of a honey-lemon drink on the menu, food is enriched with vitamins, minerals and glucose. In addition, it perfectly dulls hunger and makes weight loss more comfortable.

For 9 days

The menu for 9 days is simple:

• days 1–3 – boiled rice;
• days 4–6 – boiled chicken breast;
• Days 7–9 – raw vegetables (except potatoes).

All of these products can be consumed in unlimited quantities, but without overeating - only to the point of slight satiety. To avoid constipation and better cleansing It is recommended to do enemas, drink at least 2 liters of water and green tea.

In addition to the most common diets for a thin waist and flat stomach discussed above, there are several equally popular weight loss methods of similar targeted action that are used by celebrities. The main advantage of these diets is that you can clearly see their effectiveness by evaluating the figures of such famous women as Elena Malysheva, Cynthia Sass, Vera Brezhneva, etc. Their weight loss techniques are quite simple to follow, but very effective.

Elena Malysheva

Essence and rules

Malysheva’s diet for getting rid of the belly and sides is designed for 1 week. During this time, you can reduce volume by 2–4 cm and lose weight by 4–6 kg. To do this, you must follow the menu below and adhere to simple rules:

• eat small portions so that you leave the table with a slight feeling of hunger;
• use only low-fat dairy products, lean meats and fish, avoid sweets, flour and other high-calorie foods;
• drink at least 1.5 liters of water daily.

At the same time, breakfasts should be light, but rich in protein. Dinner is allowed no later than 4 hours before bedtime.

Sample menu

• breakfast – 1 egg (preferably soft-boiled), a slice of whole grain bread;
• lunch – a serving of vegetable soup;
• afternoon snack – 150 g of cottage cheese;
• dinner – half a boiled chicken breast, sliced ​​vegetables.

• breakfast – 200 ml yogurt, 1 orange;
• lunch – raw vegetables, 1 soft-boiled egg;
• afternoon snack – 1 orange;
• dinner – 1 egg, a portion of any legumes, 1 cucumber.

• breakfast – 1 sweet pepper, 2 slices of hard cheese;
• lunch - beef broth soup, vegetable salad;
• afternoon snack – fresh raspberries;
• dinner – a portion of beef with stewed vegetables.

• breakfast – 1 apple, 150 g of cottage cheese;
• lunch – a portion of boiled or baked fish;
• afternoon snack – 1 sweet pepper, 150 ml yogurt;
• dinner – 3 jacket potatoes with herbs.

• breakfast – a portion of oatmeal with pieces of fruit or dried fruit;
• lunch – half a boiled breast with vegetables;
• afternoon snack – 1 sweet and sour apple;
• dinner - seafood.

• breakfast – 1 sweet and sour apple, 150 g of cottage cheese;
• lunch – half a boiled chicken breast, sorrel salad with herbs;
• afternoon snack - a portion of the same salad;
• dinner - stewed veal, sliced ​​cucumbers and tomatoes.

• breakfast – 250 ml yogurt, 1 orange;
• lunch – raw vegetable salad, 1 soft-boiled egg;
• afternoon snack – 1 orange;
• dinner - half a boiled breast, greens.

The diet is low-calorie and quite strict, but quite balanced. Therefore, losing weight on it does not cause severe metabolic stress to the body and, if desired, can be continued for up to 2 weeks.

Sassy

According to the rules of most diets and healthy eating standards, you need to drink at least 1.5–2 liters of healthy liquid per day, including only plain water, unsweetened herbal infusions and green tea. Nutritionist Cynthia Sass suggested adding another drink to this list, a special set of ingredients that helps to better cleanse the intestines and remove excess deposits from the waist. It is in this problem area that the most fat accumulates when the body does not function properly.

Essence and rules

The main component of this weight loss method is Sassi water, designed specifically for a flat stomach. This drink not only promotes weight loss, but also has a beneficial effect on overall health:

• activates metabolic processes;
• improves the functioning of the digestive tract;
• normalizes stool;
• reduces fermentation and gas formation;
• accelerates the breakdown of fats.

As a result, weight loss becomes more effective and primarily affects the most problematic areas.

Drinking Sassi water must comply with special rules:

• in the first 4 days - at least 8 glasses daily;
• in the following days - 2 liters, observing the following drinking regimen: 1 glass every 2 hours, 1.5 liters should be drunk before 16:00, the last glass - 1.5 hours before bedtime.

Drinking Sassy water must be combined with a special diet for a flat stomach, which was also developed by Cynthia Sass. The diet is designed for 32 days, is quite simple and comfortable to follow, since it eliminates fasting and even allows chocolate.

Sample menu

The basis of the diet - the Sassi drink - is prepared in the evening so that it can be drunk immediately in the morning. To prepare you will need:

• 8 glasses of clean water;
• 1 lemon;
• 1 large cucumber;
• 1 ginger root;
• some mint (fresh, dried or frozen).

Peeled cucumber and lemon with peel are cut into thin circles, ginger without peel is grated on a fine grater, mint is divided into leaves. All ingredients are placed in a glass jug or jar and filled with water. The container is placed in the refrigerator overnight to infuse.

In addition to Sassi water, you can include any healthy foods in your diet, including:

• vegetables - eggplants, zucchini, carrots, celery;
• greens - herbs, spinach, all types of lettuce;
• fruits - apples, peaches, all citrus fruits;
• cereals – oatmeal;
• whole wheat bread;
• milk and fermented milk products with minimal fat content;
• black chocolate;
• any nuts, seeds;
• vegetable oils – olive, flaxseed, sunflower.

The quantity of these products should be such that the daily calorie content of the diet does not exceed the norm established by the diet rules (1200–1600 kcal).

The entire 32-day period of Cynthia Sass's diet is divided into two stages - the first lasting 4 days, the second - 28 days. Each of them has its own rules and menu.

First stage

The first 4 days of this weight loss system are devoted to normalizing the functions of the gastrointestinal tract, cleansing the body and preparing for the immediate disposal of fat deposits. During this period, 3 meals a day are observed. The Sassi drink is consumed on an empty stomach, during each meal, and also in between. At the same time, the calorie content of the diet is limited to 1200 kcal per day.

An indicative menu could be as follows:

• on an empty stomach – 1 tbsp. drink;
• breakfast - oatmeal with skim milk with nuts, raisins, sunflower seeds, 1 tbsp. drink;
• lunch – salmon baked in the oven with peeled potatoes and herbs, 1 tbsp. drink;
• dinner - vegetable salad with lemon juice and olive oil, 1 tbsp. drink

Unsweetened fruits are allowed for dessert.

Second phase

For the next 4 weeks, the meals are already 4 times a day, and the daily caloric content of the diet is 1600 kcal. The menu for each day can be compiled according to the following scheme:

• breakfast - milk cocktail with cottage cheese, nuts and pieces of fruit;
• lunch – vitamin salad (apple, carrots, celery with lemon juice);
• lunch – chicken breast stewed with vegetables;
• dinner - vegetable salad dressed with vegetable oil.

Sassi water is consumed one glass every 2 hours along with meals and in between them.

After finishing the diet, it is recommended to continue drinking the drink as an independent cocktail. You can drink it throughout the day to quench your thirst in unlimited quantities, since it contains a minimum of calories and a large amount of nutrients. Cynthia Sass’s diet and water have no contraindications, except for individual intolerance or an increased allergenic reaction to the components. In case of renal failure, you should limit the amount of fluid provided by the diet, and also take into account that ginger root is prohibited in case of severe liver diseases. IN similar cases You must first consult your doctor.

Vera Brezhneva

Russian singer Vera Brezhneva claims that to maintain beautiful figure, thin waist and flat stomach, I never resorted to too strict diets. She just constantly adheres to the principles of a healthy diet and follows some of the recommendations of nutritionists.

Essence and rules

Vera Brezhneva's diet is based on limiting caloric intake and eating only healthy foods that ensure self-cleansing of the body and the breakdown of fat deposits. The benefits of this diet are due to two factors:

• sufficient supply of vitamins, trace elements, minerals;
• low calorie foods.

As a result, weight and volume are reduced without harm to health.

At its core, Vera Brezhneva’s weight loss method is the best diet to lose belly fat after childbirth, even for a nursing mother. A balanced diet allows you to quickly return your figure to normal, and a child who is on breastfeeding, receives all the substances necessary for its development.

The rules of Vera Brezhneva's diet are quite simple to follow:

• complete rejection of flour, sweet, fatty foods and potatoes;
• 3 meals a day, the basis of which is porridge with water, vegetables, fruits, seafood, olive oil, lean meat, fish, dairy products and milk, seasonings, spices;
• daily consumption of 2 liters of water;
• limiting the volume of food - 2 small portions of different foods per meal;
• for breakfast - oatmeal with water is best;
• healthy desserts - only before lunch;
• lunch – the main and largest meal;
• dinner – light, 4 hours before bedtime.

Brezhneva herself, in addition to her diet, visits the gym 4 times a week. If you follow all the singer’s recommendations, you can lose 3–7 kg of weight and about the same number of centimeters on your waist in a week.

Sample menu

Based on these rules, you can independently create a fairly varied menu for every day. For example, you can take Vera Brezhneva’s diet:

• lunch – vegetable salad with beans, meat, fresh fruit;

• breakfast – a portion of oatmeal, natural unsweetened coffee or tea;
• lunch – vegetable puree soup, fish, fresh fruit;
• dinner – white meat, fresh vegetables.

• breakfast – a portion of oatmeal, natural unsweetened coffee or tea;
• lunch – vegetable soup, meat, fruit salad;
• dinner - boiled seafood, yogurt.

• breakfast – a portion of oatmeal, natural unsweetened coffee or tea;
• lunch – vegetable salad with peas, dressed with olive oil, fish, fresh fruit;
• dinner - white meat, yogurt.

• breakfast – a portion of oatmeal, natural unsweetened coffee or tea;
• lunch – seafood soup with vegetables, fresh fruit;
• dinner – light vegetable salad with meat, yogurt.

• breakfast – a portion of oatmeal, natural unsweetened coffee or tea;
• lunch – vegetable soup, meat, 1–2 fruits;
• dinner - boiled seafood, fresh vegetables.

• breakfast – a portion of oatmeal, natural unsweetened coffee or tea;
• lunch – vegetable stew, meat, fresh fruit;
• dinner - light fruit salad, yogurt.

As a snack in between main meals, you are allowed to drink only fresh juices or a low-fat lactic acid drink.

According to doctors, Vera Brezhneva’s technique is good for health and can help a woman quickly get rid of belly fat after pregnancy. But to receive maximum result It is advisable to combine dietary nutrition with physical exercise. If you need to reduce your belly after giving birth to a non-breastfeeding mother, you can use more strict diets, for example, drying.

Drying

Drying is a weight loss program designed for at least a month, which is based on a combination of a special diet with targeted physical exercises. There is an opinion that drying the abdomen should only be done in conjunction with drying the whole body. But in practice, you can focus your efforts exclusively on your abs by developing a special training program that will increase blood circulation and accelerate fat burning in exactly the right area.

Essence and rules

You can achieve a flat stomach and pumped up abs by cutting only if you follow a protein menu, so that in the absence of food sources of energy, the body begins to use its own fat deposits. But without special exercises it will not be drying, but a regular diet. Therefore, their implementation is mandatory for this technique.

There are 2 basic rules that are mandatory for drying the belly:

• in the diet you need to minimize the amount of carbohydrates and fats, focusing on animal and vegetable proteins;
• workouts should last at least 45 minutes, performed at maximum pace with breaks between sets of no more than 10 seconds.

The most important thing when cutting is not to deviate from the diet menu and not to skip workouts. If drying is performed for the first time, then it is better to carry it out under the supervision of a trainer according to an individually designed program.

In any case, it must be taken into account that intense, but not grueling, training is mandatory for drying, since it will be difficult for the body to work if there is a lack of energy sources.

Sample menu

The dry diet should not only be predominantly protein, but also healthy. Dishes should not be fried, spicy or greasy. You should also give up fast food, flour products, sweets. The basis of the drying menu should be:

• cereal porridge;
• whole wheat bread;
• chicken egg whites;
• low-fat fermented milk products;
• lean meat;
• white fish, seafood;
• vegetables (except tubers);
• apples, grapefruits, dried fruits;
• nuts, seeds.

Additionally, you can take protein supplements and take vitamin and mineral supplements that will make your diet as balanced as possible.

The basis of drying of any duration is usually weekly program nutrition and training, which can be repeated several times until the desired result is achieved. The daily diet for drying the belly can be as follows:

• 7:00 – 200 ml of yogurt;
• 10:00 – 150 g of rice or buckwheat porridge;
• 13:00 – 200 g of boiled beef;
• 16:00 – 200 g of vegetable salad;
• 19:00 – omelet from 3 egg whites;

• 7:00 – tea or coffee with milk;
• 10:00 – 150 g of cottage cheese;
• 13:00 – 150 g of boiled chicken, 200 g of vegetable salad with olive oil;
• 16:00 – 100 g of rice or buckwheat porridge, 1 apple;
• 19:00 – 100 g of vegetable salad, 100 g of cottage cheese;
• before bed – 200 ml of tomato juice.

• 7:00 – 200 ml of yogurt;
• 10:00 – 150 g of boiled beef;
• 13:00 – 150 g of boiled fish, whites of 2 eggs;
• 16:00 – 2 apples;
• 19:00 – 150 g cabbage salad, 100 g cottage cheese;

• 7:00 – coffee or tea, optional with milk;
• 10:00 – 100 g of boiled meat, 150 g of stewed cabbage;
• 13:00 – 200 ml of vegetable soup, a slice of whole grain bread;
• 16:00 – 150 g buckwheat;
• 19:00 – 100 g of boiled fish, whites of 2 eggs;
• before bed – 200 ml of apple juice.

• 7:00 – 200 ml of yogurt, crackers;
• 10:00 – 150 g of vegetable salad, whites of 2 eggs;
• 13:00 – 150 g of boiled fish, 100 g of rice;
• 16:00 – 100 g of cottage cheese, 200 ml of kefir;
• 19:00 – 100 g of boiled breast, 150 g of vegetable stew;
• before bed – 200 ml of yogurt.

• 7:00 – tea, coffee;
• 10:00 – a slice of whole grain bread, 200 ml of milk;
• 13:00 – 100 g of boiled meat, 100 g of rice;
• 16:00 – 1 apple;
• 19:00 – 150 g of boiled fish, whites of 3 eggs;
• before bed – 200 ml of fresh orange juice.

• 7:00 – tea, coffee with milk;
• 10:00 – a slice of whole grain bread with a slice of ham;
• 13:00 – 150 g vegetable stew, 100 g rice;
• 16:00 – 100 g cabbage salad, 100 g cottage cheese;
• 19:00 – 200 g of boiled breast;
• before bed – 200 ml of yogurt.

The menu does not require strict adherence; dishes can be replaced with similar ones, but all products used must be from the list of permitted ones.

Exercises

The following set of exercises is considered effective for reducing the belly and creating sculpted abs:

• twisting;
• weighted bending;
• leg lifts;
• interval running, exercise bike.

As an example, you can use two training options. The first is more gentle, therefore suitable for those who are not ready for an accelerated pace and do not have great endurance. Although both options are almost the same in terms of efficiency.

Option 1:

• walking in place (10 minutes);
• rotation of the hoop (10 minutes);
• jumping rope (10 minutes);
• abdominal exercises (5 minutes) – optional: twisting, bending, leg lifts;
• jumping rope (10 minutes).

Short pauses are allowed between exercises - no more than 2-3 minutes.

Option 2:

• interval running (15 minutes) – 100 m jogging, 100 m with maximum acceleration, 100 m race walking, etc.;
• abdominal exercises (15 minutes) – twisting, bending, leg lifts;
• again interval running (15 minutes), etc.

Such circuit training, in which interval running is replaced by abdominal exercises and vice versa, continues until severe fatigue, but not to complete exhaustion. You can add a “bicycle” to the indicated abdominal exercises, which will help as much as possible for those girls who do not know how to remove their lower abdomen. With proper organization of the diet and sports training, drying the abdomen will give visible results within 1 month, but to obtain the maximum effect it will take an average of 3 months.

It is important to understand that no matter what kind of diet you need to get rid of subcutaneous fat on the abdomen - a week, two weeks or three months, it will take much longer for sculpted abs to appear. Therefore, even after switching to your usual diet, training must be continued. In this case, drying the abdomen will be most effective if you exercise in the gym. But if you follow all the recommendations, you can achieve excellent results at home.

“Drying” should not be confused with a dry diet, which is often used to reduce the waistline as quickly as possible. Drying is getting rid of fat, and a dry diet is giving up water and losing weight due to fluid loss.

Dry

Methodology for fast weight loss abdomen and sides, based on a significant reduction in fluid intake or even a complete rejection of it - the so-called “dry” diet - allows you to achieve significant results in a very short time.

Essence and rules

The effectiveness of the dry nutrition system is due to the fact that with a lack of water in the body, the amount of fluid decreases, which leads to a decrease in weight and a decrease in body volume, especially in the abdominal area. With this “drying out” the effect is rather short-lived, since when returning to normal drinking regime the water balance is immediately restored. But with the right approach, you can maintain some results and, most importantly, not gain extra pounds and centimeters.

The most severe type of this technique is dry fasting, which involves complete abstinence from food and water. But this method of losing weight is considered dangerous and is not recommended by doctors. A more gentle and acceptable option is to refuse to drink liquids and switch only to solid, but necessarily healthy and low-calorie foods - vegetables and fruits, cereals, lean meat and fish, low-fat cottage cheese.

The rules of such “semi-dry” weight loss are quite simple:

• it is necessary to give up salt, sugar, fatty, fried, sweet, flour and other foods harmful to the figure, as well as liquid dishes;
• You can only drink clean water and low-fat kefir, but not more than 1 liter per day;
• You need to eat every 2 hours.

This diet has several advantages:

• eliminates excess fluid;
• gives rapid weight loss of the abdomen and waist;
• Provides a balanced diet without constant hunger.

The maximum duration of a semi-dry diet is 7 days. It should be taken into account that refusal of water and liquid dishes is contraindicated in diseases of the gastrointestinal tract and cardiovascular system. If there are no restrictions, you can lose 5–7 kg of weight and 4–6 cm of volume in a week on a semi-dry diet. But provided that the calorie content of the daily diet does not exceed 1200 kcal.

It is important to consider that during dry fasting you cannot increase physical activity, since it will be difficult for the body to cope with such a load. And on a semi-dry diet, you can perform exercises to speed up the removal of fluid through the skin during sweating.

Sample menu

The most severe weight loss through dry fasting can be calculated for no more than 3 days, since it involves a complete refusal of water and food, therefore, if followed for a longer period, it can cause irreparable harm to the body.

Dry fasting

Having decided on such a radical method, it is extremely important to correctly enter and exit this weight loss system. To do this you need:

• within 2 weeks, begin to gradually reduce the amount of food you eat;
• in 1 week switch only to fruits and vegetables;
• during the fasting period: take a shower at least 2 times a day to cleanse the skin of toxins; rinse your mouth more often to remove plaque that forms on your tongue; spend more time in the fresh air to avoid dizziness and weakness;
• break fasting for at least 1 week, gradually introducing water into your diet, then liquid meals, and only at the end of the week - familiar foods.

As a result of the harsh dry technique, you can remove a fairly large belly in 3 days, which may be necessary before an important event. But resorting to this diet too often is not recommended, since it can disrupt metabolism and other important processes in the body.

Semi-dry

To quickly lose weight and reduce your waist size, you can switch to a menu with limited quantity liquids:

• breakfast – 200 g of cereal porridge, boiled in water without flavoring or other additives;
• lunch - vegetable salad, seasoned only with lemon juice;
• lunch – boiled chicken breast, 300 g of fruit;
• afternoon snack – 100 g of boiled fish;
• dinner – 150 ml kefir.

If you are very thirsty, you can drink no more than 3 glasses of water per day between meals. You also need to quit this diet gradually over 2 weeks according to the same principle as after dry fasting.

Since the reasons for the appearance of a belly, as well as the characteristics of the body in men and women, are quite different, nutritionists have developed different recommendations for them regarding following a dry diet. Their main difference is that the male version of the diet is high in protein and completely excludes the presence of vegetables and fruits. A sample menu for men is as follows:

• breakfast - any cereal porridge;
• lunch - cottage cheese;
• lunch - boiled white meat;
• afternoon snack - kefir;
• dinner - fish.

In addition, there is a completely separate man's diet from the belly, which has grown as a result of excessive beer consumption.

From a beer belly

Having a protruding belly has long ceased to be a sign of solidity for a man. Now this is evidence of his laziness and unhealthy lifestyle - lack of physical activity, overeating, and often abuse of beer. This low-alcohol drink, drunk in large quantities, stretches the stomach and significantly increases the caloric content of the diet. In addition, among beer drinkers, the production of the male hormone testosterone decreases, which leads to an increase not only in the abdomen, but also in the sides, chest, and hips, as a result of which the figure becomes similar to a woman’s. That is why, in order to remove the “lifeline”, it is necessary not only to give up the foamy drink, but also to switch to an appropriate “male” diet.

Essence and rules

A protein diet is considered the best for men. It is not hungry, it involves eating meat, fish, eggs, seafood, dairy products and at the same time allows you to get rid of the beer belly quite quickly. As a rule, its duration is 1–2 months, during which you can lose 10–20 extra pounds and lose about the same number of centimeters in your waist size.

In addition to the above-mentioned high-protein animal products, the diet should contain:

• vegetables fruits;
• nuts, legumes;
• cereal porridge.

You need to give up carbohydrates and unhealthy fats - flour, sweets, starch-containing products, fast food, soda and other similar products.

It is also necessary to increase physical activity, but it must correspond to the state of health. If you have a big beer belly, first a 20-minute morning walk or light jogging, simple gymnastics, and simple ball games will be enough. As you lose weight, the load can be gradually increased to maximize the effectiveness of the diet.

Sample menu

A diet for a man, which will allow you to quickly remove the beer belly and sides, can be compiled at your own discretion, guided by the above rules. But its daily calorie content should not exceed 2000 kcal. An example menu could be as follows:

• breakfast – omelet, cabbage salad, 200 ml of kefir, coffee or tea;
• lunch - pea soup, boiled veal or breast, vegetable juice;
• afternoon snack – vegetables baked with cheese, cottage cheese with unsweetened fruits;
• dinner - boiled fish, cottage cheese casserole, tea.

The main thing you need to understand is that you can’t get rid of a beer belly in a week. This requires long-term adherence to a balanced diet, a healthy and active lifestyle with regular exercise.

Of all the options described, you can easily choose the one most suitable for yourself in terms of timing and taste preferences. But you should know that regardless of which diet you use to remove your belly and sides, after finishing it, in order to consolidate the results obtained, you must ensure the correct exit.

Quitting the diet

The most important thing when following any weight loss method is a smooth transition to your usual diet after its completion. To do this, it is recommended to introduce 1–2 products into the menu daily, excluding all junk food, and even better - completely switch to a healthy diet.

It is very important not to immediately pounce on food and not make up for the energy deficit created in the body. In addition, a sudden change in diet can negatively affect metabolic processes, which will invariably lead to a rapid gain of lost weight.

Physical activity is also of great importance. If the rules of the diet provided for any exercise (and they are necessary for all methods, except those that are too strict), then they also cannot be stopped abruptly. It is desirable that training and proper nutrition become a way of life after losing weight, and not a temporary phenomenon.

In general, you can get rid of any belly and sides even without any dietary restrictions, but only if you follow a healthy diet and regularly perform special exercises. Of course, this will not be drying and “cubes” will not appear on the abs, but the waist size can decrease quite significantly, and the stomach will become elastic and flat.

Exercises

As is known, best diets– this is proper nutrition and exercise. This statement is especially relevant for removing the abdomen, since its volume most often increases not due to the formation of subcutaneous fat deposits, but due to excessive accumulation of visceral fat and a weakened or stretched abdominal wall. While a diet helps to cope with internal problems By cleansing the intestines, training can remove the stomach and sides by strengthening muscle tissue.

For the belly

There are several very effective exercises for removing the abdomen and sides, which pump up the abdominal muscles well. But there is one that was used by athletes during the “classic era of bodybuilding” to reduce the waist and create flat abs. This is a “Vacuum” exercise, borrowed from yoga.

"Vacuum"

“Vacuum” should be performed on an empty stomach, preferably in the morning. In any case, you should neither drink nor eat before class.

The “Vacuum” technique is based on proper breathing. The order is as follows:

• take a deep breath, exhale sharply through your mouth, completely emptying your lungs of air;
• at the same time, draw in the front wall of the abdomen as much as possible and press it against the spine, as if pulling the internal organs up under the ribs;
• hold your breath, remaining in this position for as long as possible (recommended for 15 seconds; if it’s difficult, you can take a small breath without relaxing your abdominal muscles);
• inhale slowly, gradually relax;
• Inhale and exhale 2–3 times;
• repeat 3-5 times.

Each time you need to hold your breath longer and ideally up to 1 minute. This will be one repetition. You need to train regularly, at least 5 times a week. It is best to develop a habit - do a “Vacuum” in the morning immediately after sleep, then you can have breakfast and do other things. The result will be a narrow waist, toned lower abdomen, flat abs, and good posture. In addition, “Vacuum” helps burn visceral fat, which is dangerous to health, and prevents and reduces lower back pain.

Press swing

Everyone knows how to pump up their abs from school. This classic exercise is considered the most effective for getting a flat stomach.

Technique:

• lie down on the floor;
• secure your feet under a sofa or other stable support;
• raise and lower your body.

First you need to do 3 sets of 10 times and over time increase the number of lifts to 30 times. This should be done daily, but without excessive stress. You can also slightly modify this exercise and, lying on your back, raise your legs at an angle of 90° to your body.

Jumping rope

Jumping rope is a great way to slim your waist. Jumping speeds up the metabolism and contributes to significant abdominal tension.

Technique:

• 40 seconds jump as fast as possible;
• Rest for 15 seconds;
• perform 5 repetitions;
• rest for 1 minute and repeat the circuit.

By performing this exercise in the future, you can try more complex movements, for example, jumping with turns, on one leg, etc. In addition to pumping the abdominal muscles, jumping rope provides burning large quantity calories, which contributes to overall weight loss.

Plank

This is another one of the best and most effective exercises for the abdominal muscles. But very often the plank is performed incorrectly, and therefore does not give the desired result.

Technique:

• lie down on the floor;
• rise on straight arms, resting on your toes;
• squeeze your buttocks;
• Straighten your body and hold it straight for 10–15 seconds at first and gradually increase this time to 1–3 minutes.

By squeezing the buttocks, the back of the thighs are tensed and the abdominal muscles are used to a greater extent. You should not lower your hips, because then the abs will not tense and the goal of the workout will not be achieved.

Pelvic lift

No waist workout would be complete without stress on your hips. The pelvic lift aims to strengthen the muscles of the buttocks and lower back, which helps tighten the oblique abdominal muscles and makes the waist thinner.

Technique:

• lie down on the floor;
• bend your knees at right angles to your body;
• Place your hands along your body, palms down;
• raise the pelvis to the maximum possible height;

If you are not overweight, you happy man. Millions of earthlings, unfortunately, are not like that. Nowadays, obesity is, one might say, worldwide problem. To get rid of extra pounds, a lot has been created different methods. Diets and special physical exercise, folk remedies and massage, drug intervention. Whatever they do fat people to get slim again. The best results can be obtained when the whole complex is used for weight loss. It consists of proper nutrition, physical activity, and procedures in the spa. But when there is no such opportunity, then effective way losing weight can be a diet.

It can be said that main task Diet for a flat stomach is to regulate the functioning of the entire digestive system.

Basic principles of the diet

In most cases, excess weight comes from poor nutrition. Therefore, the main principle of the diet is to adjust the diet. It should be based on products rich, first of all,. These are vegetables, fruits, herbs, cereals.

Protein foods of animal origin (meat, fish, eggs) should appear in your diet two or three times a week. Plant-based protein, which is found in seeds and nuts, can be on your menu every day. But no more than 50 g.

During the diet, you simply need to drink a lot of water (as with). Experts recommend drinking mineral water without gas, purified water or melt water. Anyone can master the technology of preparing melt water. For this you need a container, preferably with a wide neck. After pouring water into it, we put it in the freezer. After a few hours, the water will be covered with a thin layer of ice. We remove this ice. We freeze the rest of the water. After complete freezing, we thaw the water and drink in small sips (1 liter per day).

The diet we are considering involves so-called fractional meals. You need to eat often (up to seven times a day), but little by little, and the last meal is advisable three hours before bedtime.

Restrictions during the diet

1. The first thing that needs to be excluded during a diet for the stomach and sides is alcohol. All alcoholic drinks interfere with proper metabolism. And if you want to see your stomach flat, then proper metabolism plays a major role. A bad habit such as smoking is excluded for the same reason.
2. We limit the consumption of sweet and flour products (sweets, cakes, pastries, baked goods, jam).
3. Fat and fried foods During this period, you also need to cross it off your menu. We add to this company semi-finished products, mayonnaise, ketchup, fast food, carbonated drinks, strong tea and coffee, marinades.

Sample diet menu for 3 days

1st day- for breakfast you can drink a cup of green tea, a glass of fresh squeezed juice from apples and carrots. Between breakfast and lunch - nuts (50 g walnuts or hazelnuts). Lunch - boiled rice (brown), fresh vegetable salad (in season), orange or apple. Dinner - fish (50 g, low-fat varieties), grilled vegetables (200 g).

2nd day- breakfast: half a grapefruit or an apple. Between breakfast and lunch - a salad of vegetables or fruits, a glass of carrot juice (fresh, just squeezed). Dinner - buckwheat, tomatoes (2 pcs.), a small bunch of grapes, herbal tea. Dinner - boiled or baked chicken breast (200 g), vegetable stew, tea with mint.

3rd day- breakfast: oatmeal, baked apples. Snack - grapes, still mineral water (1 glass). Lunch - boiled fish (200 g), carrots with sour cream (100 g), mineral water (1 glass). Dinner - kefir (low-fat, 250 ml), banana.

Sample diet menu for a week for the abdomen, waist and sides

Monday:

Breakfast - toast (wholemeal), yogurt (200 ml).

Lunch - salad of white cabbage, cucumbers and peppers, boiled rice (150 g).

Dinner - boiled chicken or beef (100 g), baked eggplants, apple juice (250 ml).

Tuesday:

Breakfast - cottage cheese (low-fat), a cup of weak coffee or tea.

Lunch - boiled rice (100 g), boiled beef (100 g).

Dinner - salad of tomatoes and onions (250 g), seasoned with vegetable oil.

Before bedtime - tomato juice(250 ml).

Wednesday:

Breakfast - boiled turkey (100 g), green tea.

Lunch - boiled or steamed fish (150 g, low-fat varieties). Salad - sauerkraut, onions, peas.

Dinner - boiled rice, apple.

For the night - Apple juice(250 ml, fresh, just squeezed).

Thursday:

Breakfast - veal (100 g, boiled), weak tea or coffee.

Lunch - vegetable soup in a weak broth, bread with bran.

Dinner - boiled rice, boiled chicken (150 g).

Friday:

Breakfast - toast, kefir (1 tbsp., low-fat).

Lunch - baked potatoes (2 pcs.), carrot salad with sour cream, boiled fish (150 g).

Dinner - fresh vegetable salad (cucumbers, tomatoes, peppers), boiled veal (100 g).

Saturday:

Breakfast - soft-boiled chicken egg, oatmeal cookies (2 pcs.), herbal tea.

Lunch - boiled rice, boiled turkey (100 g).

Dinner - boiled chicken (200 g), fruit salad (pear, orange, apple, plum).

Sunday:

Breakfast - cheese (100 g, hard, low-fat varieties), toast, green tea.

Lunch - boiled rice, vegetable salad (cucumbers, tomatoes, onions, peppers).

Dinner - boiled beef (200 g), white cabbage and cucumber salad.

Diet and exercise

During a diet that will help you lose weight on your stomach and thighs, it is very useful to do a set of physical exercises. Good helper in burning fat deposits on the hips and abdomen - a hoop. But if it is not there, you can do lateral bends and turns of the body alternately to the right and left, and squats. Circular movements of the upper and lower parts of the body alternately are also effective. An exercise called “bicycle” helps. To do this, you need to lie on your back, raise your legs up and, lying in this position, twist your legs as if you were riding a bicycle. Only 20 minutes of such charging, and the result is fantastic.

Pay attention to yours too. If you walk or sit with a crooked back, this posture is called slouching. It can also be the reason why the stomach will bulge forward and sag. Make sure that your torso is extended to its full height. This will tighten your abdominal muscles and make your belly noticeably smaller. Do abdominal tuck exercises regularly.

At the same time, breathe correctly. Take a deep breath - relax your stomach, exhale - draw in your stomach. After a couple of weeks of such exercises, your stomach will become elastic, and the so-called “ears” on your hips will noticeably decrease.

1. Very useful during the fight against excess deposits on the stomach and sides, visit. If this is not possible, then at least accept it. This will help your body get a boost of energy and activate the blood vessels. This means that your metabolism will also improve.
2. Monitor the condition of your skin. When you are losing weight, use various creams and masks to keep your skin firm and toned. Rubbing the belly with mineral water (200 ml) with the addition of verbena essential oil (3 drops) gives a good effect when losing weight. After mixing this mixture thoroughly, apply it to the abdomen and thighs. After such a massage, the skin in your problem areas will regain its former elasticity.
3. There is no need to dismiss such a procedure as an enema. By completely cleansing your intestines, you can quickly normalize your weight. And remember that beauty, after all, requires sacrifice.
4. For losing weight specifically in the abdomen and sides, the so-called. There are several of them. The most popular are, and. They not only make the body slim, but also cleanse the body of toxins. Such diets are recommended to be carried out from several days to two weeks. Have fun and healthy weight loss!