Nutritionists and doctors unanimously say that fish is one of the healthiest foods that will help not only lose weight, but also maintain health.
Fish contains a large number of microelements necessary for the normal functioning of the body: fluorine, zinc, iodine, vitamins A, D, E. Fish is the main source of Omega-3 polyunsaturated fatty acid. This microelement, contained in fatty fish, improves immunity, helps reduce levels, normalize the functioning of the central nervous system, controls the functioning of the immune and reproductive systems, improves the structure of nails and hair, and accelerates the healing of wounds and scars.
Therefore, fish is an ideal product for those who want to lose weight and get healthier. So, Women's Magazine will tell you about a 10-day fish diet that will help you lose 3-5 kg. and a 7-day diet that helps you get rid of 3-4 kg.
How to create a fish diet menu
There are basic rules for a fish diet, thanks to which weight comes off quickly enough. “It is clear that the main product in the diet during the diet will be fish,” says Elena Matveeva. — It is better to create a menu from low-calorie and low-fat varieties of fish. These include bream, pike, and river perch. Suitable marine species include pollock, hake, flounder, cod, and navaga. You can also eat fish of medium fat content - pink salmon, lean herring, catfish, pike perch, catfish, trout, carp, horse mackerel, tuna, sea bass. But it is better to postpone the consumption of eel, mackerel, halibut, sturgeon, and red fish until the desired weight is reached, since they have a high fat content. But if you really want it, once a week such fish can be on your table. It is recommended to use fresh or chilled product. During the diet, the consumption of low-calorie seafood, for example, mussels, squid, and shrimp, is not prohibited.”
- The duration of the diet is 7-14 days. To maintain the results obtained, try to continue to adhere to the principles of a healthy diet, do not overeat and do not get carried away with fatty and sweet foods, or fast food. Otherwise, the lost weight will quickly return.
- The diet includes five meals - three main and two additional, which account for about 10-15% of the daily diet. This can be either vegetables or small portions of fish dishes. The last meal should be no later than four hours before bedtime.
- Proper heat treatment of foods is the basis of a healthy diet. The best way to cook fish is stewing, boiling, baking without using oil. You can make aspic, first courses, meatballs without adding flour. The menu should not include fried, smoked, salted, dried or dried fish. “An excellent method of cooking is also poaching - boiling food in a small amount of liquid or in its own juice,” says Mikhail Gavrilov. — Fill the fish and vegetables with liquid to 1/3 of the volume and heat with the lid closed. In this case, the lower part of the product is boiled in water, and the upper part in a steam atmosphere. A good way to prepare fish is He (Korean cuisine), where after marinating in vinegar, lemon juice, onions and spices, the fish is covered with a layer of vegetable oil to prevent it from coming into contact with air.”
- Fish should be combined with vegetables - fresh, baked, stewed. You can include almost all white, green, yellow and purple vegetables in your diet. Starch-containing products are not suitable as a side dish for fish. Do not combine it with potatoes, corn, or rice.
- Instead of salt, it is better to use lemon juice. Dishes can be seasoned with spices, but not with ready-made sets of spices - as a rule, they contain salt and may contain flavoring additives. Also give up all sauces, especially industrially produced ones, and animal fats. Use vegetable fats to a minimum.
- For the diet to be as effective as possible, the diet should traditionally not contain high-calorie foods rich in fats, carbohydrates and trans fats, as well as fast food. Instead of sugar, you can use 1-2 tsp. honey a day.
- The menu may include grains. For example, a small amount of oatmeal, buckwheat or pearl barley porridge with honey, dried fruits, a piece of whole grain bread - better for breakfast. A small amount of fruit is allowed, except bananas, grapes, figs.
- Maintain a drinking regime - about 1.5–2 liters of water per day. It is better to drink plain water; mineral water, green tea, and herbal infusions are also suitable. A cup of black tea or coffee per day is allowed. Carbonated drinks, fruit juices and alcohol are excluded.
Ways to lose 10 kg
Valeria, 28 years old, Irkutsk
My weight constantly fluctuates by 10 kg. This figure is unkillable for me - as soon as I get rid of it, it will pick up again in literally 3-4 months. The last time I lost weight was on a diet for the lazy, I really liked it. But I continue to drink water even after stopping it, since my usual diet does not change much with it. It's been six months now, and my weight is still normal. Now I try to avoid strict methods - it’s just torment, and the effect is temporary.
Galina, 43 years old, Moscow
At my age, it is impossible to lose weight suddenly, because the tone of muscles and skin is lost. But I found the optimal diet for myself – fish. It belongs to the protein group, but is much lighter than all the others. Fish is healthy and nutritious, plus seafood, resulting in a varied and fairly balanced diet with a predominance of proteins. In a month on this diet I lose up to 10 kg, but usually this is not required - 1 week every 2-3 months is enough to maintain normal weight.
Irina, 22 years old, Vologda
I first learned about the existence of the potato diet six months ago. Before this, I always had to give up potatoes in any form in order not to gain weight, because they are considered a high-calorie starchy product. I decided to treat myself to such a menu, and at the same time lose the promised 10 kg. The most amazing thing is that everything worked out! Indeed, in 4 weeks I lost a little more than 10 kg and this was on potatoes, without stress and hunger. A great way to lose weight, I recommend it.
To lose 10 kg in a week, month or even a year is up to you. Follow our clear action plan from a nutritionist.
1. Plan your diet
It is important to create a nutrition plan using nutritious foods. When creating a diet menu, follow the rule: 50% vegetables, 25% carbohydrates and 25% protein foods. Exclude fried, too salty, spicy and smoked foods from the menu. Prepare meals as for children, as balanced and healthy as possible.
2. Diet balance (on your plate)
Losing weight quickly also depends on what you eat. If you want to lose weight quickly, you must keep your diet under control. And don’t worry, we will help you lose 10 kg.
Vegetables are very important in weight loss, they turn off hunger receptors, contain minimal calories and increase metabolism. If the vegetables on your plate are half of what you eat, the weight will melt off.
Proteins are also important and will help you lose 10 kg without losing muscle mass. Ideally, 25% of your daily food intake should be protein, which will burn more fat, help curb your appetite, and even promote muscle recovery.
Here is a list of proteins:
- eggs;
- poultry (chicken and turkey);
- dairy products (yogurt, cheese, milk);
- seafood;
- lean beef.
For those who prefer vegan and vegetarian protein sources:
- lentils;
- beans, peas and beans;
- tofu;
- nuts (almonds, peanuts, cashews);
- seeds (pumpkin and chia seeds);
- oats;
- spinach;
- avocado.
Healthy carbohydrates are ideal for fast weight loss:
- vegetables;
- legumes;
- wild and unpolished rice;
- whole grain cereals;
- whole grain bread, pasta, flour.
A natural food diet is the key to rapid weight loss. Preservatives and chemically derived sweeteners and thickeners actually cause weight gain. So eat everything natural.
3. Drink water
Increasing your water intake is the easiest way to take a step towards big changes and also lose 10 kg. So, pour yourself a glass of water and drink it right now, I'll wait.
Water naturally increases metabolism and flushes out toxins.
If you don’t like the taste of water, I recommend trying detox drinks, which are nutritious, cleanse your body of toxins and will help you lose 10 kg faster.
Detox drinks - heavenly delight
If you want to cleanse your body of toxins and lose weight, prepare detox drinks. Article about...
4. Curb your appetite
The appetite will come no matter how disciplined you are. So what are you going to do?
Thus, in order to lose 10 kg, you should follow the classic recommendations:
- Limit your fat intake and replace it with low-fat foods.
- Introduce more vegetables into your diet.
- Replace sugar with fresh fruits and dried fruits.
- Whole grain bread instead of buns.
- Take vitamins.
- Don't eat at night. Maximum until 20 pm.
- Drink more fluids (water and detox drinks).
- Eat at strictly defined times 5-6 times a day in small portions.
- Love sports.
- Move more.
- Get enough sleep.
Therefore, after a diet, moderate nutrition is recommended, with a gradual introduction of foods.
Throughout the day, you can conduct a kind of auto-training, convincing yourself that everything will work out and you shouldn’t deviate from the intended path. Losing 10 kg quickly is very difficult and dangerous to your health.
It would be more correct to lose weight gradually, but if the desire is still great, you should adhere to the rules outlined, which will allow you to bring your weight back to normal. With willpower, every person can create a miracle - lose those hated pounds.
Share with us ways to lose weight in the comments. If you liked the article, share it with your friends on social networks.
Sample fish diet menu for 7 - 14 days
Here is an approximate fish diet for 7 days. You can continue to stick to this menu if you decide to lose weight within 10 or 14 days. We remind you that it is permissible to use any permitted vegetables and types of fish. For breakfast, you can eat a portion of porridge without milk, butter and sugar, and whole grain bread.
Monday
Breakfast: boiled hake (100 g) with carrots, a cup of green tea without sugar;
2nd breakfast: a portion of vegetable salad, several dried fruits;
Lunch: a portion of vegetable soup, steamed fish cutlet;
Afternoon snack: a portion of stewed vegetables;
Dinner: baked bream (100 g) with vegetables, fresh tomato.
Tuesday
Breakfast: a sandwich with boiled pollock (90 g), a cup of black tea or coffee without sugar and milk;
2nd breakfast: a portion of vegetable salad, several nuts;
Lunch: a portion of lean borscht, baked pike (100 g), boiled egg;
Afternoon snack: a serving of vegetable salad or an apple;
Dinner: a portion of mussels with basil and fresh tomatoes.
Wednesday
Breakfast: stewed river perch (100 g), green tea without sugar;
2nd breakfast: a portion of vegetable salad, a boiled egg;
Lunch: a portion of fish soup, fresh cucumber, a slice of whole grain bread;
Afternoon snack: a portion of stewed vegetables, a piece of low-fat cheese;
Dinner: boiled flounder (100 g), vegetable salad.
Thursday
Breakfast: steamed hake (100 g), half a small apple, green tea without sugar;
2nd breakfast: a portion of vegetable salad or an orange;
Lunch: a portion of fish and vegetable soup, a portion of seaweed, a slice of whole grain bread;
Afternoon snack: a serving of low-fat cottage cheese (up to 1.5%);
Dinner: boiled flounder (100 g) with stewed cabbage.
Friday
Breakfast: steamed cod (100 g), black tea or coffee without sugar and milk;
2nd breakfast: boiled egg, several nuts;
Lunch: a portion of pickle soup, boiled pollock (100 g), a slice of whole grain bread;
Afternoon snack: a serving of low-fat cottage cheese (up to 1.5%);
Dinner: steamed fish balls (100 g) with stewed vegetables.
Saturday
Breakfast: cod aspic (100 g), lettuce, green tea without sugar;
2nd breakfast: a serving of vegetable salad;
Lunch: a serving of vegetable soup, boiled pollock (100 g);
Afternoon snack: a glass of low-fat kefir (up to 1.5%);
Dinner: baked squid (100 g) with stewed vegetables.
Resurrection
Breakfast: sandwich with boiled chum salmon (90 g), green tea without sugar;
2nd breakfast: a piece of low-fat cheese, half an apple or orange;
Lunch: boiled navaga (100 g) with stewed vegetables;
Afternoon snack: a serving of vegetable salad;
Dinner: baked pike perch (100 g) with stewed vegetables.
The benefits of fish for the human body
You can get these vitamins not only from fish. They are also found in algae, shellfish, shrimp, and crabs.
Fish is much healthier in composition than meat . It also contains a lot of protein. Dietary chicken breasts, beef and rabbit are inferior to it in terms of nutritional value. Unlike fish, they are not completely digested. A certain part of their meat is not digested in the body, which causes rotting processes in the intestines. Fish is 100% digestible, so it can be safely included in the diet menu.
Nutritionists insist that you need to get rid of excess weight with the help of such seafood. They call this diet moderate fasting : a person does not lose weight rapidly. Extra pounds go away smoothly and gradually. It is recommended to repeat the diet after 2-3 months.
Fish diet: disadvantages
Despite the obvious advantages, the fish diet is not without some disadvantages. First of all, because fish can be a harmful and even dangerous product if you make a mistake when purchasing, processing and preparing it. “The quality of the fish is very important,” says Elena Matveeva. — Fish from ecologically polluted regions may contain nitrates, various toxins, and heavy metal salts, which can easily enter the human body. Buy this product only from reliable and trusted places. In addition, you need to know how to choose the right fish. Before purchasing, the carcass should be carefully inspected. The absence of a specific fishy smell, clean eyes, pink-red gills, moisture in the scales, and the absence of mucus indicate a good product. Before cooking, the fish must be washed and cleaned of scales, fins, and entrails. Do not forget also that fish requires sufficient heat treatment, since it may contain parasites invisible to the eye.”
The fish diet is considered one of the safest and most balanced, but before you practice it, still consult with a specialist whether it is right for you. This is especially important to do if you have chronic illnesses. For certain diseases of the gastrointestinal tract, kidneys, liver, as well as during pregnancy and breastfeeding, a fish diet is contraindicated.
Advantages and disadvantages
Let's try to find out what is good about a fish diet and whether there are pitfalls in it.
Pros:
- cancer prevention;
- reducing the risk of heart disease;
- decreased blood pressure;
- strengthening the immune system;
- rapid weight loss;
- the breakdown of fat reserves, and not the removal of excess fluid;
- lasting results (kilograms do not come back).
Minuses:
- risk of parasite infection;
- despite the variety of recipes, it quickly becomes boring;
- without salt it is difficult to tolerate;
- may cause allergic reactions;
- Contraindications include chronic kidney and liver diseases, stomach and duodenal ulcers;
- This kind of weight loss is quite an expensive pleasure.
Nice moment. The fish diet allows you to drink a glass of dry red wine a day.
Reviews from those who have lost weight
Tatyana G. 34 years old
“After the birth of my second child, I gained a little weight. In general, I got into shape quite quickly after giving birth, but there were a couple of extra kilos left. I wanted to get rid of the fat from my hips and stomach. I chose the fish diet because of my love for fish. In addition, according to nutritionists, it is considered safe. I lost weight within 7 days. The result is minus 2.1 kg. I must admit that the last couple of days of the diet I relaxed a little: I allowed myself a couple of chocolates. In general, the diet seemed quite comfortable to me. I didn't feel very hungry. I quickly got used to the dietary restrictions. But at the end of the week I really wanted something sweet.”
Anna Sh. 36 years old
“I chose the fish diet because of its effectiveness and safety. The goal was to lose 6 kilograms. I decided to go on a diet until I lost weight, but I thought that a week would be enough. However, I was wrong. The weight came off more slowly than I expected. My friend, who lost weight on a fish diet with me, lost about 4 kilos in a week. True, her original weight was much higher. Over the same period, I only lost 3. I began to lose weight further. As a result, I got rid of 6 kilos, as I wanted, but not in a week, but in 14 days. As for the technique itself, it is not extreme. It has a lot of protein and there is no acute feeling of hunger. But if you prefer carbohydrate foods, I think it’s better to choose another option.”
Olga B. 29 years old
“I must say that, in principle, I am happy with my weight. I usually resort to dieting in the spring to look cool in light summer clothes and on the beach in a swimsuit. The fish diet is my favorite. Firstly, it is effective, secondly, it is safe and thirdly, it is satisfying. It's easy to bear. I usually don't go on a diet for more than 6-7 days. I am disciplined, I don’t break the rules. As a result, I easily lose about 3 - 3.5 kilograms in a week. Regarding the fish diet, I can say that it is really good, but, alas, it is not suitable for everyone. The main product here is fish; in large quantities it can cause allergies. If you are prone to allergic reactions, be careful."
Helpful greetings from the sea
The benefits of fish have been proven for a long time. It contains a large number of useful elements. However, we are talking about marine life. There are useful substances in fish of river origin, but there are relatively fewer of them.
So, what are the benefits of seafood:
- phosphorus, iodine, magnesium, potassium, fluorine;
- iron, copper, zinc;
- omega-3, omega-6;
- vitamin A, C, D, PP, H;
- B vitamins (B1, B2, B6, B12).
For women, polyunsaturated fatty acids omega-3 and omega-6 are of particular interest here. These elements are responsible for the beauty of hair, skin and nails, youth and good mood. They provide the body with minerals that it cannot reproduce on its own.
Omega-3 has a beneficial effect on the functioning of the heart and brain, reduces the risk of blood clots, improves well-being and mood by activating the metabolism of the hormone of happiness - serotonin. Omega-6 adjusts the body to work properly, increases the ability of tissues to regenerate, and improves the condition of nails and hair.
However, you need to carefully ensure that there is no excess of these substances in the body. Otherwise, omega-3 will be of no use, and from an excess of omega-6, the result can be very disastrous: increased blood viscosity, decreased immune defense of the body and the occurrence of allergic reactions.
Contraindications
Since fish is very well absorbed by the body, there are very few contraindications to such a diet.
- Intolerance to trace elements included in the composition.
- Pregnancy.
- Liver and kidney diseases.
In our country, few people consult a nutritionist before trying any diet. Therefore, pay close attention to your condition. If you notice a deterioration in your health while on a diet, consult a doctor to understand the reasons.
