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Кефирно гречневая диета для похудения - Я здоров Перейти к контенту
Чтобы выглядеть привлекательно, склонные к полноте люди пробуют множество диет на протяжении всей жизни. Особой популярностью среди худеющих пользуются так называемые монодиеты. Их простота и удобство заключаются в том, что употреблять в пищу приходится один продукт на протяжении выбранного отрезка времени. Это значительно облегчает задачу в плане готовки, отсутствии надобности считать калории и составлять меню на день.
Одной из самых популярных и результативных монодиет, является гречневая. Ее преимущества заключаются в заметной потере веса, а также в сохранении красоты и здоровья. Доктора рекомендуют соблюдать такой режим питания не более 10-14 дней. Когда соблюдается гречневая диета, меню на неделю не может быть слишком разнообразным, однако добавление в рацион некоторых овощей и молочных продуктов все же допускается.
Полезные аспекты гречневой диеты Такой режим питания соблюдается не только для похудения, но и для оздоровления. Среди людей, страдающих диабетом, сердечно-сосудистыми заболеваниями и дисфункциями кишечника, активно практикуются разгрузочные дни с использованием гречневой каши; Гречневая крупа занимает лидирующие позиции по содержанию витаминов группы В среди прочих круп. По этой причине, монодиета известна своим «эффектом красоты». Во время ее соблюдения, у женщин улучшается и выравнивается цвет лица, ногти и волосы становятся крепче, приобретают здоровый, красивый вид. Этот пункт актуален в том случае, если не происходит резкого ограничения и без того скудного рациона, увеличения ее длительности; Результаты напрямую зависят от исходного веса, образа жизни и состояния здоровья. В среднем, за неделю гречневой диеты, человек может потерять от 3 до 7 кг; Греча отлично подавляет аппетит, регулирует уровень глюкозы и холестерина в крови; Наиболее мощным абсорбирующим эффектом, обладает гречневая крупа в сочетании с кисломолочными напитками. Гречнево кефирная диета для похудения оказывает выраженное очищающее действие, избавляет организм от шлаков, токсинов, улучшает проходимость кишечника, нормализует стул; При диете можно употреблять гречку в неограниченном количестве; В результате возможной нехватки глюкозы, разрешается применять мед и сухофрукты, однако злоупотреблять ими не рекомендуется; Приготовление гречневой крупы для диеты несколько отличается от стандартной варки каши. Крупа заваривается небольшим количеством крутого кипятка с вечера, и распределяется равномерными частями в течение следующего дня. Добавление соли в крупу не допускается, однако если человек испытывает острую нехватку пряностей, можно добавлять в кашу натуральные продукты: кунжут, тмин, укроп и петрушку. В некоторых случаях допускается добавление соевого соуса, при условии его натуральности и безвредности; Монодиета и разгрузочные дни очень полезны при заболеваниях щитовидной железы и нарушениях эндокринных функций. Это обусловлено высоким содержанием йода в гречневой крупе, и его благотворным воздействием на орган; Правильный выход из диеты — ключ к сохранению результата. Следует постепенно вводить в рацион привычные продукты, не срываясь и не наедаясь досыта в первые дни ее окончания. Запрещенные продукты при гречневой диете Как и любая другая монодиета, гречневая предполагает полный отказ от некоторых продуктов. Она относится к строгим диетам, и не терпит употребления алкогольных напитков во время ее соблюдения. В кашу нельзя добавлять сливочное и растительное масло, соль, нежелательно приправлять еду перцем и пряностями. Запрещены любые копчености, мясо, колбасы, сыры.
При выходе из диеты, необходимо придерживаться диетического питания, если есть стремление надолго удержать результат. По окончанию диеты не следует налегать на жирную пищу, фастфуд, мучное и сладкое.
Приготовление гречневой крупы Прежде всего, следует понимать, что гречка для диеты готовится вовсе не привычным способом. Полностью исключается добавление сливочного масла, молока, соли и сахара. Гречку не нужно варить. Необходимо промыть крупу, очистить ее и залить крутым кипятком, накрыв емкость крышкой или плотной тканью.
Если в течение дня затрачивается много физических сил, а также имеет место тяжелая работа, можно немного подсолить кашу. Лучше это делать с помощью небольшого количества соевого соуса, который придаст каше дополнительный пикантный вкус.
Если каша не солится, нужно учитывать, что пресная гречка выводит из организма большое количество жидкости, поэтому ее следует восполнять, чтобы не вызвать сильного обезвоживания. Рекомендуется употреблять не менее 1,5-2 л жидкости в день.
Разрешенные продукты Некоторым людям приходится довольно сложно отказаться от всех продуктов, употребляя исключительно гречневую крупу, даже если такого питания нужно придерживаться неделю. Поэтому при гречневой диете все же допускается добавление некоторых продуктов питания в рацион.
Допустимо добавление в рацион кисломолочных напитков: кефира, йогурта без наполнителей и красителей. Яблоки могут употребляться в пищу как отдельный продукт, а могут добавляться к гречневой каше. При серьезных умственных нагрузках, допускается употребление нескольких чайных ложек меда или сухофруктов. Следует отдать предпочтение сушеным финикам, изюму без косточек и кураге. Добавлять не более 3-4 плодов того или иного сухофрукта, преимущественно в утреннее время, вместе с завтраком. Если данный режим питания повлек за собой расстройства сна, допускается добавление 1-2 ч.л. меда в чай перед сном. Классическим вариантом гречнево кефирной диеты, является неограниченное употребление крупы и 1 л обезжиренного кефира в день. Некоторые предпочитают заливать гречу кефиром вместо кипятка. Такая смесь оказывает особенно выраженный очищающий эффект для организма. В некоторых случаях допускается употребление низкокалорийных овощей и фруктов. Среди них белокочанная капуста, корень сельдерея (растение оказывает дополнительный жиросжигающий эффект, за счет свойства отрицательной калорийности), сырая морковь, вареная свекла. Все эти продукты могут использоваться раздельно, или при приготовлении салата. Следует помнить, что гречневая диета не терпит добавления в рацион жиров (растительных или животных), поэтому салат лучше заправлять натуральным лимонным соком. Можно употреблять зеленый листовой чай. Любителям черного чая и кофе следует воздержаться от своих фаворитов, или употреблять их в резко ограниченных количествах. В напитки не должен добавляться сахар. Разрешается применение минеральной воды, преимущественно негазированной. Примерное меню на недельный срок Рецепт овощного салата может быть следующим:
150 г вареной свеклы; 100 г измельченного любым удобным способом корня сельдерея; 50 г тертой свежей моркови; 100 г нашинкованной белокочанной капусты; 2-3 ст.л. натурального лимонного сока или соевого соуса. Ингредиенты смешать, разделить салат на дробные порции и употреблять в течение дня вместе с запаренной гречкой.
Вариации завтрака могут быть следующими:
Каша с добавлением половины нарезанного яблока, очищенного от кожуры, стакан кефира 1% жирности; Каша с несколькими сухофруктами на выбор, зеленый несладкий чай; Смесь гречневой крупы с кефиром, приготовленная с вечера, слабый натуральный кофе с добавлением 20-30 г обезжиренного молока; Гречневая каша и салат, приготовленный из разрешенных овощей. Обед может состоять из любых идентичных ингредиентов, однако добавление сухофруктов лучше исключить.
Ужин должен быть легким, лучшим вариантом будет употребление гречневой каши и йогурта. Если одолевает сильный голод, за несколько часов до сна можно выпить еще один стакан нежирного кефира. Допускается использование травяных настоев и отваров, чая с добавлением мяты, ромашки и мелиссы. При бессоннице, в чай можно добавить ложку натурального пчелиного меда.
Результаты гречневой монодиеты Потеря веса может варьироваться от 3 до 7 кг за неделю, с учетом индивидуальных особенностей организма, состояния здоровья и исходного веса. Известны случаи, когда люди с большим количеством избыточного веса теряли большее количество килограммов.
Если гречневой диете предшествовали другие монодиеты или низкокалорийные системы питания, результат может быть обратным. Человек столкнется с диетическим плато, при котором вес будет снижаться слишком медленно. Если есть возможность, гречневую диету лучше сопровождать физическими нагрузками слабой интенсивности. Желательно делать десятиминутную зарядку по утрам или вечерам. В этом случае, результат будет более ощутимым, и появится достаточно быстро.
Фото «до» и «после» наглядно демонстрирует заметное похудение в объемах:
Похудение на гречневой крупе не сказывается на состоянии кожи, не появляются дряблости и растяжки. Это происходит ввиду того, что она обогащена витаминами, необходимыми для красоты, эластичности и упругости кожи.
Чтобы сохранить результат и не навредить желудочно-кишечному тракту, после гречневой диеты рекомендуется плавный переход к привычному питанию. Первые дни можно разнообразить добавлением овощей и фруктов, затем начать употребление диетического мяса (лучше в вареном или тушеном виде), яиц. Рекомендуется отказаться от мучного, сладкого, жареного и копченого, употреблять их редко, с последующей разгрузкой. Рекомендуется проводить разгрузочные дни, используя запаренную гречку. Наилучшим вариантом станет применение разгрузок 1-2 раза в неделю. Таким образом, достигнутый вес будет сохраняться, а оставшиеся лишние килограммы уйдут постепенно и надолго.
Особые рекомендации Если диете последовал срыв, ее нужно продолжать со следующего дня, не начиная сначала. Рацион при этом следует ограничить только гречкой; Рекомендуется прием поливитаминного комплекса; Не следует есть менее, чем за 3-4 часа до сна.
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