Cheap diet for weight loss - menu for 10 days

Rules for losing weight

Only an integrated approach will help you lose weight effectively and at the same time stay in good health. To do this, you need not only to limit your diet, but also to find time for regular exercise and good, healthy sleep.

The menu should be based on vegetables, fruits, lean meat and fish, nuts, dairy products and cereals. Even a diet of cheap products should provide a person with balanced nutrition and not cause discomfort.

Contraindications to the use of diets

In any diet, the main thing is not only to last a few days, but it is important to maintain the result and not cause harm to your body. Therefore, before any diet you should visit a therapist. Also, a rigid nutrition system has contraindications:

Age up to 20 years.
Pregnancy and breastfeeding.
Gastrointestinal diseases.
Low hemoglobin.
Daily high physical activity.

Today, every third person is on a diet and for others this is perceived as the norm. We must remember that the most important thing for a person is his health. The wrong approach to weight loss and nutrition can undermine it. A strict diet is used only in extreme cases; for long-term weight loss, it is better to use proper nutrition and an active lifestyle.

Diet rules

For maximum nutritional benefit and effectiveness, it is important not only to create a menu of the right foods, but also to consume them correctly:

Overeating is prohibited in the diet. Since the feeling of fullness occurs only 20 minutes after finishing the meal, you need to get up from the table a little hungry.
To facilitate digestion of food, everything should be chewed thoroughly.
It is important to always follow a diet to normalize metabolism. You should have breakfast before 9 a.m., lunch no later than two hours in the afternoon, and dinner before seven in the evening. All snacks should be replaced with unsweetened fruits, dried fruits or a few cubes of dark chocolate.

Economical diet

If for some reason you don’t like or simply don’t like the menu option that is presented to your attention, you can create it yourself, and at the same time, correctly select similar products using the calorie table.

Nutritionists are absolutely confident that with the help of an economical diet you can easily get rid of 5-6 kilograms of excess weight in just seven days .

to clarify that effective weight loss results will be completely dependent on the initial body weight. After all, it is no secret to anyone that the greater the initial weight, the faster fat deposits can melt. However, they can recover just as quickly after stopping the diet.

The developers of an economical diet confidently say that
alternating the proposed menu options for an economical diet can brighten up and diversify the presented dishes and allow a person losing weight to withstand its requirements until the very end.
Along with drinking still mineral table water, it is also allowed to drink unsweetened drinks, for example, berry and fruit compotes without added sugar, unsweetened green tea, rosehip infusion. Recently, rumors have begun to appear that usually healthy eating will cost expensive financial investments; this is a deeply erroneous opinion. After all, healthy food is simple, natural food , and therefore inexpensive. And if you also reduce the portions you consume, then in any case your grocery basket will turn out to be quite economical and not very expensive.

In the daily diet of a healthy person, depending on his individual needs and characteristics, the food he eats should contain 50% carbohydrates , 40% proteins and 10% fats .

About 20 years ago,
nutritionists from America, through scientific research, were able to identify and create a kind of “ Healthy Eating Pyramid ”.
All products in its composition are arranged from the base to the very top, as their usefulness for the human body decreases. The pyramid clearly demonstrates that proper healthy nutrition can be accessible to everyone, and it is quite economical. The main group of natural products will be represented by grains, which, by the way, are the cheapest. These are also fresh fruits and vegetables, it is from such products that the body can get that 50% of carbohydrate food, such products usually contain a low glycemic index. They break down in the human body for a long time and maintain normal blood sugar levels. And due to the high content of dietary fiber, they are able to ensure the normal functioning of the entire human gastrointestinal tract. Every day, the diet menu should include two grain and vegetable dishes. A serving of cereal and grain dishes should be equal to 70 grams , and of vegetable dishes should be at least 150 grams . The diet should also include several slices of bran bread and five servings of fresh fruit (one medium-sized fruit) or one serving of any fresh berries. The best breakfast dish, as always, will be porridge - corn, oatmeal, buckwheat, etc.

Fresh , stewed and boiled vegetables should always be present on the lunch and dinner . The erroneous opinion that vegetables and fruits will lead to a significant increase in the price of the food basket is completely untrue. Indeed, recently some nutritionists have advised reducing the proportion of fruits in the diet and increasing the percentage of consumption of seasonal vegetables . Also, domestically produced vegetables and fruits (cucumbers, zucchini, apples, pears, plums, carrots, beets, all garden greens) contain significantly more useful vitamins and microelements than exotic vegetables and fruits supplied to supermarkets, brought from distant countries products.

Sample menu of a budget diet

Option one

First breakfast:

three boiled quail eggs;
a slice of rye bread spread with a thin layer of butter;
a cup of green tea with a slice of lemon.

Lunch:

a piece of bran bread;
25 grams of lean ham;
fresh tomatoes;
a glass of skim milk.

Dinner:

a plate of borscht with beets;
two ground beef meatballs with a side of spaghetti;
a cup of salad made from fresh, grated carrots, finely chopped dill and parsley with olive oil;
strawberry jelly.

Dinner:

a portion of lazy dumplings with cottage cheese;
A glass of tomato juice.

Option two

First breakfast:

a slice of rye bread spread with a thin layer of butter;
150 grams of low-fat cottage cheese with finely chopped pieces of any fruit;
a glass of natural black coffee with the addition of skim milk.

Lunch:

any seasonal fruits in unlimited quantities.

Dinner:

a small portion of roast veal, cooked with a minimum amount of vegetable fat;
vegetarian broth with the addition of buckwheat;
fresh salad of green lettuce, spinach, sweet peppers and cucumbers.

Afternoon snack:

a small piece of biscuit;
a glass of low-fat milk.

Dinner:

a portion of jellied sea fish;
fresh salad from any seasonal vegetables with herbs and olive oil;
a piece of stale white bread.

Recommended Products

A budget diet should be based on local, seasonal fruits and vegetables as they are always cheaper. Ideally, it is better to eat foods that have grown in your own garden. As for meat, chicken can easily replace expensive turkey, and it is much easier to buy it in any region of the country and at any time of the year. As for red meat, it is better to give preference to beef. This product is not too fatty, and in some parts of the country it is even cheaper than pork. Buying inexpensive fish is also not a problem; the main thing is to cook it only by steaming or in its own juice, without adding fat.

If you want to pamper yourself with seafood, it is better to give preference to shrimp in the shell, since they cost less.

Walnuts are no less healthy than the overseas alternative, and muesli made from them yourself is much cheaper than the finished product from the store.

General rules

The existing stereotype that all truly effective diets are not created for poor people, as a rule, is an excuse for a person’s usual reluctance to change anything in his own established and delicious diet, which most often includes, by the way, not the cheapest food products. After all, sometimes it’s so nice after a hard day at work to eat a fatty steak with a side dish of pasta for dinner, generously flavoring it with mayonnaise or ketchup, or treat yourself to your loved one with half a cream cake and wash it down with sweet soda. It is precisely these eating habits, and not the budgetary nutrition of the family, that often become the cause of excessive weight, so that the slimness and health of the body are not always directly dependent on the cost of purchased food.

Of course, by switching during a crisis to cheap sausages, semi-finished products, margarine, unnatural cheeses and other similar products, a person also increases the risk of developing obesity , but still, the main culprit for the appearance of extra pounds is not the price of the food consumed, but the usual overeating and lack of a nutritional system .

Effective and at the same time economical dietary nutrition is not a myth at all, but an everyday reality, which by and large requires only the right approach to choosing foods, combining them correctly and maintaining a regular regimen. Today, dietetics includes several dozen different methods for rapid and gradual weight loss, which are financially accessible to absolutely all people, and most other diets, with the exception of exotic ones, in general, do not require an impressive infusion of funds.

After all, if you look at it, virtually any system for correcting body weight is based on reducing food consumption and prohibiting certain dishes, which in itself should reduce food costs. In addition, seasonal domestic products (mainly fruits and vegetables) have always been and remain a good help in inexpensive weight loss, which can be bought really very cheaply at certain times of the year. Residents of rural areas can even provide themselves with practically free diets by eating food grown in gardens and vegetable gardens, game, river fish, wild berries, mushrooms, etc.

Based on the above, we can confidently state that if you really want to, you can find many ways to lose weight, and not only without wasting your last savings, but also saving on dietary food. Below in the article we will discuss the most popular weight loss methods that use cheap food, and in addition, are also quite effective.

Cheapest option

The cheapest diet for fast weight loss is fasting. You can quickly lose extra pounds only by not consuming calories at all. This diet involves exclusively quenching thirst with clean water, unsweetened green tea or herbal decoctions in unlimited quantities.

At the same time, the stomach is constantly filled with liquid, and the feeling of hunger does not occur. Of course, you can’t stay on such a strict diet for a long time, and many people can’t control themselves even if they want to lose weight quickly.

To ease your restriction, you can drink only kefir during the day or add one product to water in small quantities.

Budget diet options for quick weight loss using affordable products

For some diseases, it is important to choose the right apple variety. The diet, of course, is not varied, but it is nutritious.

General nutrition rules:. Natural yogurt without sugar or kefir d. Vegetable soup g any vegetables, preferably green, without potatoes, chicken cutlets, chicken, carrots, onions, garlic g, vegetable salad, preferably green d. Lean meat g, frozen or fresh vegetables in the form of salad, better green omelette with vegetables o tea.

There is no need to waste time and effort on preparing dishes. Every day for five days you need to eat six medium bananas and drink three glasses of low-fat or low-fat milk. As they say, cheap and cheerful. This diet is simple, but requires a lot of strength. It lasts strictly nine days, no more and no less. If you follow all the recommendations, you can lose up to ten extra pounds. The first three days: drink low-fat kefir in any quantity.

From 4 to 6 days: eat only chicken fillet, cooked without salt. It can also be unlimited. This diet is cheap, effective, but tough. It can be replaced with a softer option, which will allow you to lose up to five kilograms. Here you can also eat in unlimited quantities, but only with recommended products. It is better to start this diet on Wednesday or Thursday, so that the last day falls on a weekend.

This is provided that you rest on Saturday and Sunday. Doctors and nutritionists recommend doing a fasting day once a week. This is very useful, even if there is no desire to lose weight. Some girls drink only water on such a day, but this is the wrong approach to losing weight. It is important that the amount of carbohydrates in the diet during unloading approaches the daily norm.

It is about one hundred grams. Such a simple fasting diet may look like this. For lunch: boiled chicken breast about two hundred grams, you can add a spoonful of sweet and sour jam.

If you make it a rule to have a fasting day once a week, then you may not need a diet. Eat right, exercise and be slim!

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Bananas are an overseas fruit, but affordable for residents of our state. In addition, bananas are delicious, so following this diet is pleasant and can be done at any time of the year.

Also, banana contains many vitamins, cleanses the body of waste and toxins, soothes, and protects the walls of the stomach from excess gastric juice. It is contraindicated for people making long trips and people doing heavy physical work.

On the day of the diet you can eat up to two kilograms of apples. Apples, due to the presence of pectin in them, help cleanse the body and normalize intestinal function. Buckwheat is loved in our country. This product is dietary, nutritious, affordable, and contains many microelements that people need. To prepare buckwheat, wash it and pour boiling water over it overnight. The next morning we eat it with low-fat kefir. Also, some experts advise not to be tied to a specific time, but to make it a rule not to eat three hours before bedtime.

During the first 3 days, we drink only low-fat kefir, then for 3 days we eat unsalted boiled chicken fillet without skin, then for 3 days we eat apples, drink freshly squeezed apple juice.

Keep your mouth shut after 18-00

Diet for the day: d. You yourself must choose a cheap diet for weight loss, since the diet is individual for each person, and all of the above diets are simply the most popular of them.

Whatever diet you follow, remember that infatuation with various short-term diets has a negative impact on your health. Instead of dieting, change your diet forever and stop eating unhealthy foods and drinks.

Choosing among the variety of popular diets, many women think that a slim figure is a very expensive pleasure. In fact, there is an effective nutrition plan that allows you to lose weight on a budget and quickly. Examples of cheap diets with detailed menus are presented in our article. In first place in terms of cheapness are, of course, diets based on the consumption of just one product. For example, what could be more economical than eating oatmeal or buckwheat for several days?

And if you have your own summer cottage, free apples or berries. Mono-diets give a real opportunity to everyone who wants to get rid of kg in about 14 days. However, they are considered a severe test for the human body and psyche. Before boarding them, you should carefully assess your own condition. Such nutritional systems are unlikely to be approved by the attending physician, since they completely exclude animal protein.

An unbalanced menu provokes the development of certain problems with the digestive tract. You can lose weight by eating inexpensive vegetables and fruits.

The advantage of this system is the variety of the menu, which can include almost any vegetables, except potatoes and zucchini, which contain a decent amount of carbohydrates. You can diversify the menu with fruits. It is advisable not to include carbohydrate-rich grapes and starchy bananas in your diet. You can use the gifts of the garden in unlimited quantities, both fresh and for preparing stewed, steamed or fried dishes.

But the vegetable diet is always seasonal - from the end of the summer months to the beginning of autumn. It is difficult to purchase all the ingredients included in the planned diet at reasonable prices in winter and spring. For the especially lazy, there is a very simple option to lose weight cheaply and quickly. Throughout the day you can eat anything except flour and sweets.

But shortly before meals, you should definitely drink at least 2 glasses of liquid: green tea without sugar, water or herbal teas.

The liquid almost completely fills the stomach and prevents you from overeating. Also, drinking a large amount of healthy drinks stimulates the digestive processes.

Competent approach

An effective and inexpensive diet does not have to be extremely restrictive. You can create a balanced and varied menu from simple and everyday products. Below is an example of such nutrition for 10 days. If desired, the products in it can be modified according to your own taste and preferences. So:

Breakfast - milk porridge (any), hard-boiled egg, apple and juice.
Lunch – low-fat meat or fish broth, vegetable salad, herbal tea and a slice of rye bread.
Dinner - boiled meat, stewed vegetables and green salad.

For snacks between main meals, you should choose fresh unsweetened fruit, kefir or juice.

Such a cheap diet is recommended for a month, or you can even take it as a lifestyle.

Examples of budget breakfasts

The day should start with a delicious breakfast, which will boost your metabolism and allow your body to wake up. Any inexpensive and effective diet consists of simple but tasty breakfasts. Oatmeal dishes are considered the most popular option. In addition to simple porridge, with the addition of seasonal fruits or cheese, you can also prepare oatmeal. It consists of only two components - oatmeal and a chicken egg. Depending on how dense the pancake should be, the amount of flakes is reduced or increased. The resulting mixture is poured into a frying pan and fried on both sides. You can add any filling: banana and cheese, tomatoes and peppers, cottage cheese and honey. The second option, which allows you to quickly prepare a delicious breakfast, again includes eggs. Omelettes, scrambled eggs - all this does not require special expenses. You can add a variety of fillings to a regular omelet: chicken, fried or green onions, zucchini. Cheap diets do not exclude any of the meals, so choosing the right breakfast is very important.

Diet on cereals

For such a menu to produce results, you can choose any cereal, but each of them must be prepared according to certain rules. The product must be unsalted, unsweetened and without the addition of any oil. You cannot cook porridge; the cereal must be steamed. To do this, pour boiling water in a thermos for a couple of hours with water in a ratio of 1:2. About 0.5 kg of cereal is enough for a day, which in finished form will need to be divided into several daily portions. You can cook buckwheat or rice this way. You can diversify your menu by including a few apples in your daily diet.

You cannot go on such a diet for more than 14 days.

Budget menu for 10 days

The proposed menu should be followed for 10 days, without deviating from the recommendations. Then the power system will be truly effective.

1 day:

Breakfast: about 200 g of barley is cooked in water. Do not add oil!
Lunch: A glass of kefir will help you hold on until lunch.
Lunch: at lunchtime it is suggested to consume 300 g of vegetable soup plus 2 slices of exclusively grain bread.
Dinner: a great option is a salad of chopped cabbage, apples, onions and carrots, as well as a boiled egg.

Day 2:

Breakfast: it is suggested to start the day with 200 g of rice, which needs to be cooked in water.
Lunch: boiled egg.
Lunch: completely repeats the menu of the 1st day.
Dinner: last day's version with replacing the egg with a glass of kefir.

Day 3:

Breakfast: just have a boiled egg for breakfast.
Lunch: again a glass of kefir.
Lunch: a traditional lunch consisting of rye bread and vegetable soup.
Dinner: the same salad plus buckwheat on water – 200 g.

Day 4:

Breakfast: nutrition on this day involves fasting, so in the morning - 150 g of a mixture of pureed apples and carrots, flavored with 1 tsp. olive oils.
Lunch: traditional kefir.
Lunch: a slice of incredibly healthy grain bread, thinly spread with soft cheese, with tomato and herbs, as well as the usual 300 g of vegetable soup.
Dinner: continues the fasting theme - 150 g of exclusively dietary cottage cheese plus grapefruit.

Day 5:

Breakfast: no more than 150 g of pureed apple is recommended to be taken with 1 tsp. olive oils. Plus a boiled egg.
Lunch: same kefir.
Lunch: an effective diet makes an indulgence - 300 g of noodle soup in rich chicken broth and an evening salad from the menu of previous days.
Dinner: a slice of exclusively rye bread plus 150 g of boiled chicken fillet without skin.

Day 6:

Breakfast: since it is necessary to get rid of the consequences of the abundance of the 5th day, muesli made from oatmeal flakes with apple pieces is served in the morning. Season the mixture with just 1 tsp. olive oils
Lunch: 150 g of champignons stewed in water and 300 g of tomato soup. For satiety - 2 slices, maybe dried, grain bread.
Dinner: 200 g of steamed buckwheat porridge, flavored with vegetables stewed in water.

Day 7:

Breakfast: same as the previous day
Lunch: and again a glass of kefir.
Lunch: 1 slice of rye bread. But, 250 g of lean fish in creamy sauce.
Dinner: boil a potato tuber in its jacket - 150 g and serve with the most tender herring fillet - 150 g. The fish should be lightly salted.

Day 8:

Breakfast: a slightly increased portion of a mixture of grated apple and olive oil – 200 g.
Lunch: a glass of apple juice.
Lunch: again a slice of amazing grain bread, thinly spread with soft cheese, with tomato and chopped herbs, 300 g of light tomato soup.
Dinner: a mixture of 200 g of pureed boiled beets and 50 g of chopped nuts. 2 slices of delicious rye bread.

Day 9:

Breakfast: repeats the breakfast of the 6th day.
Lunch: kefir.
Lunch: only 250 g of fabulous pleasure - meat with vegetables, baked on the grill or in the oven.
Dinner: 250 g of a unique stew of sauerkraut and potato tubers baked in the oven.

Day 10:

Breakfast: puree an apple and carrots and mix with 1 tsp. olive oil – 150 g. Additive – boiled egg.
Lunch: natural pudding or yogurt without sweeteners – 125 g.
Lunch: a slice of the same rye bread, 300 g of vegetable soup and 200 g of pilaf cooked with dried fruits.
Dinner: no more than 10-15 g of exclusively dark chocolate or 1 tbsp. l. truly natural honey.

Kefir with additions

The basis of such a cheap diet is a low-fat fermented milk drink, but you are additionally allowed to consume one more product on a weekday. On weekends you should drink only 1.5 liters of kefir.

On weekdays, you can add one of the following options to the main product:

100 g boiled fish;
500 g boiled potatoes;
100 g boiled meat;
500 g of fruit;

100 g boiled chicken breast.

It is important not to eat only kefir and potatoes every day; you need to alternate foods every day of the week. You can limit yourself to this menu for no longer than 7 days. During this time, you can lose up to 5 kg of excess weight.

Types of publicly available diets

Naturally, the cheapest diet for losing weight is fasting and other similar dietary regimes, which are extremely dangerous for human health and even life, since they often lead to serious illnesses. For this reason, we will not describe them, but will focus on several more complete diets that can effectively fight excess weight, to one degree or another saturate the body with useful compounds and at the same time not greatly lighten the wallet of the person losing weight.

Kefir diet

The completely inexpensive “ Kefir Diet ” is considered very effective and therefore quite popular among people who want to get rid of as many extra pounds as possible in a short time. There are several options for quick weight loss using kefir, differing in terms of implementation time (from 3 to 21 days) and nutritious diet. The most recognized of them is a weekly variety of diet food made with kefir, the menu of which is formed as follows:

day one – 1.5 liters of kefir and 4 potato tubers;
day two – 1.5 liters of kefir and 150 g of chicken fillet;
day three – 1.5 liters of kefir and 200 g of lean beef;
day four – 1.5 liters of kefir and 150 g of low-fat fish;
day five – 1.5 liters of kefir and 1 kg of any vegetables;
days six and seven – 1.5 liters of kefir each.

A similar weekly diet course on average allows you to lose 4-5 kilograms. fasting on this fermented milk drink is also appreciated The result of such fasting days can reach a weight of 3-4 kilograms.

Actor's diet

A fairly budget-friendly and very effective “ Acting Diet ” is considered in two variations, namely for 4 and 9 days, which will require significant willpower from a person losing weight.

In the first option, the diet for 4 dietary days looks like this:

day one – 250 g of boiled empty rice and an unlimited amount of tomato juice;
day two – low-fat cottage cheese and kefir without restrictions;
day three – any lean white meat and green tea without restrictions;
day four – 0.7 liters of high-quality red wine and up to 200 g of hard cheese.

This four-day weight loss will help you lose 3-5 kilograms.

The nine-day menu of the second version of the “ Actors’ Diet ” is built on the following principle:

the first three days – low-fat kefir without restrictions;
the second three days – boiled lean meat without restrictions;
the final three days - apples and fresh juice from them without restrictions.

The result of a 9-day diet will be a weight loss of around 9-10 kilograms.

Banana milk diet

An inexpensive diet based on often prohibited fruit and low-fat milk is designed for only 5 days, which does not prevent it from ridding the human body of 3-5 kilograms in this short time. The daily menu for this weight loss technique includes a maximum of 6 medium bananas and 3 glasses (250 g each) of milk. Drinking plenty of fluids is also encouraged. A prerequisite is that bananas must be fresh and absolutely ripe.

Potato diet

Another diet in which the main component is an unpopular product in dietetics - potatoes, and the secondary ingredients are mainly other vegetables, chicken broth and eggs, and fermented milk products.

The potato diet is most often practiced for 3 or 7 days and requires the following rules:

you need to eat 4-5 times a day;
You can eat approximately 1-1.5 kg of steamed, boiled or baked potatoes per day (exclude frying);
the minimum drinking regimen should be 1.5 liters of clean water;
It is permissible to season all dishes with organic spices and a small amount of olive oil.

In a week of losing weight on potatoes, on average you can lose 4-5 kilograms.

Apple diet

The apple diet is affordable both in terms of the cost of this fruit and its constant availability in every grocery store at any time of the year. The cheapest apples go on sale at the end of summer and therefore it is best to plan weight loss on them during this period. varieties of the “ Apple Diet ” and all of them are low or moderate in cost. The most common is a 2-3 day fast on apples of any variety, during which you will eat only these fruits and also drink a lot of plain water. The plumb line during this time can be 2-3 kilograms, but achieving it will not be easy.

Porridge diet

A diet based on cereal porridges is very economical and, moreover, quite filling and practically harmless. You can lose weight productively separately on oats, buckwheat, wheat, rice and other similar cereals, but the most varied in terms of nutritional diet is the “ 6 cereals diet ”. Such a dietary regimen involves weekly meals according to the following scenario:

day one – wheat porridge;
day two – millet porridge;
day three – oatmeal;
day four – rice porridge;
day five – barley porridge;
day six – pearl barley porridge;
day seven – a mix of equal parts of all the cereals listed above.

All these porridges should be prepared without any food additives (salt, butter, sugar, etc.). If you wish, you can diversify your menu with a small amount of berries/fruits, vegetables or dairy drinks. In a week of such weight loss, you will actually get rid of 3-6 kilograms.

Vegetable diet

A seasonal and anti-crisis diet based on vegetables will require a minimum of financial investments during the summer-autumn period. In addition to its cheapness, the “ Vegetable Diet ” is positioned as one of the most satisfying, tasty and safe. You can observe it for 10 or even more days, adhering to the following rules:

throughout the diet, preference should be given to low-starch vegetables, which can be consumed without restrictions 4-5 times a day;
all vegetables should be eaten unsalted, raw, boiled, stewed or baked, but not fried in oil;
in addition to vegetable dishes, it is permissible to consume low-fat classic yogurt or kefir;
Every day you should drink 1.5 liters of ordinary water;
Other liquids you can drink are tea (herbal/green) and fresh vegetable juices.

Ten days with vegetables will help you become 5-7 kilograms lighter.

Almost all of these diets, like many other cheap diets, have one common drawback, which is the imbalance of the nutritional diet in macro- and micronutrients. That is why they are all observed for a short period of time, since they remain potentially hazardous to health.

The best way out of this situation will be a diet based on the principles of “ proper nutrition ” and personally compiled from the most available food ingredients in a particular region. As an example, below is a list of healthy and relatively inexpensive foods, as well as an approximate schedule for such nutrition for 10 days.

Actor's diet

Many movie actors often need to get in shape quickly. To do this, by the way, they use very simple products that are accessible to everyone, the main thing is to stick to the menu for no more than 9 days. The result can be getting rid of 10 kg in such a short period of time, but you must strictly adhere to all strict recommendations.

So, the diet is cheap, but serious. In the first 3 days, you are allowed to drink only low-fat kefir, but in unlimited quantities. For the next 3 days you need to give up everything except unsalted boiled chicken fillet. In this case, you are only allowed to drink water, but in unlimited quantities, just like fillet. Completes the diet with only unsweetened apples and apple juice for the last 3 days.

Interestingly, some recommend the diet as a menu designed for 12 days, of which everything described above is repeated, except for the last days. From the tenth to the twelfth day you should drink only red wine and eat hard cheese.

Such an interesting conclusion can cover all the unpleasant sensations received earlier, but the lost kilograms are reduced to a maximum of four for the entire period of the diet.

Cheap diet for weight loss: what to get rid of?

Which foods eat up the most money? First of all, any diet involves giving up fast food. Therefore, soda, chips, and store-bought sauces are immediately excluded. You should also give up sausages. On average, a stick of good sausage will cost 400-600 rubles. For the same amount you can buy a couple of kilograms of meat, or several chicken breasts. The latter, in addition to their relatively inexpensive cost, will bring great benefits to the body.

But you shouldn’t go to other extremes. Nowadays, new products are quite popular and are actively used by supporters of proper nutrition in their recipes. These include:

Couscous, bulgur. All these are types of cereals. They are classified as wheat derivatives, although they are more expensive. Easily replaced with regular millet and semolina; quinoa. The taste is reminiscent of unpolished rice, although many note that this grain is a little softer; spelled, linseed, bird cherry, etc. types of flour. Followers of proper nutrition really dislike regular wheat cereal, believing that it adds extra pounds and is harmful to health. Of course, if you regularly eat buns and wheat bread, it will harm your figure. But you can’t eat baked goods made from the “correct” flour in such quantities. Therefore, there is no point in making such an expensive replacement; almond, olive, flaxseed, pumpkin oils. Regular sunflower oil, if it is unrefined, that is, little processed, is also healthy and contains saturated fat. An inexpensive weight loss diet does not include such foods. However, you can add them to your menu to diversify it. But this is not at all necessary.

Rebooting the body

Even if there is no desire to lose weight, nutritionists recommend including a fasting day in your diet. It should be done once a week and so that at this time the body receives the entire daily dose of carbohydrates. That is, you cannot drink only water or kefir on this day; this will be the wrong approach and can only provoke weight gain in the future.

It is best to have breakfast with nuts and a fermented milk drink, lunch with lean boiled meat, and dinner with boiled eggs. Snacks should be made from fresh fruits or vegetables.

Vegetables in season - savings and benefits

The basis of proper nutrition is the presence of a large amount of vegetables in the diet. Of course, if you buy cucumbers and tomatoes in winter, you won’t get an inexpensive diet. However, you can buy seasonal vegetables, for example, in the summer the same zucchini, eggplants, cucumbers, and herbs can be bought quite inexpensively. And white cabbage, carrots, potatoes, beets and onions can be purchased in winter at reasonable prices. Separately, it is worth noting the place of potatoes in nutrition for weight loss. The calorie content of boiled potatoes is only 82 kcal per 100 grams of product. At the same time, when boiled, this vegetable contains the same vitamins as when raw. It is recommended to use it to reduce blood cholesterol. Therefore, an inexpensive and effective diet may include eating boiled or baked potatoes.

Mono-diets

A vegetable diet will also give good results in losing weight. Potatoes, cabbage, fresh salad vegetables and other products can be used as the main and only product.

Potatoes are ubiquitous in our country, so using them for a diet will be the easiest, it is only important to cook them correctly. To lose weight, the root vegetable should be baked or boiled exclusively in the peel, without fat and spices. Only minimal addition of salt and olive oil is allowed. In order not to harm yourself, you cannot sit on such a restriction for more than a week, but other than this, a vegetable diet based on potatoes has a number of advantages:

lack of hunger;
cheapness;
simple preparation;
hot dishes on the menu;
no side effects.

Buckwheat, apples or kefir are perfect for a mono-diet. This diet option is available to everyone, but you should stick to it only for a few days so as not to harm your health.

Delicious and inexpensive dinner

For dinner, a quick and inexpensive diet usually uses two components: a protein dish and vegetables. The first can be chicken, lean pork, beef, boiled fish, legumes. Seasonal vegetables can be cooked into stews or baked in the oven. Stuffed vegetables are an excellent option for a healthy and inexpensive dinner. For example, bell peppers with minced beef or “boats” made from zucchini and chicken. All this can be complemented with homemade sauce.