Diet for legs and hips for a week - daily menu for effective weight loss

General rules

Girls are always dissatisfied with something: straight hair needs to be curled and curls straightened, let alone their figure! Very often, even if they have a normal weight, they are not happy with something, literally a small thing, but they really want to correct it. Therefore, sometimes, in order to fit into your favorite pencil skirt or student jeans, you need to achieve thin and slender legs. Besides, some believe that these are the most important parts of the body that attract men, do you need any more reasons to start this unique diet?

How does the grassroots diet work for losing weight on legs and thighs?

Nutritionists believe that losing weight in the legs and thighs is possible by eating only healthy foods and following a specially designed regimen, including:

• replenishment of water-salt balance by consuming at least 2 liters of liquid, mainly from mineral still water, tea and juices;
• constant intake of multivitamin mineral complexes , which should be selected for you by a qualified therapist;
• four balanced meals a day in portions of no more than 200 g;
• last meal 4 hours before bedtime;
• to maintain a slim figure, a fresh face, and toned thighs, follow all the recommendations and adhere to all dietary restrictions;
• sleep at least 8 hours.

The grassroots diet works 100% thanks to a diet high in potassium , vitamin C , easily digestible healthy protein and calcium , and proper maintenance of water-salt and mineral-vitamin balance. This is all aimed at improving health, strengthening immunity , breaking down any fats present in the body and preventing their deposition, quickly restoring strength and maintaining both muscle tone and the body as a whole.

Slimming legs and thighs

The easiest way to lose weight in your legs is in a week if you approach the problem comprehensively. The first point of the program should be an effective diet for losing weight in your legs, and the second should be the optimal type of physical activity for you . The following workouts are good for correcting plump lower limbs:

• run;
• race walking;
• gymnastics, aerobics, fitness;
• a ride on the bicycle;
• swimming;
• training on simulators;
• special fat-burning exercises for legs.

Walking will be an excellent additional measure for eliminating excess fat from the thighs, so learn to leave the house early in the morning to walk to work (or at least skip a couple of stops), refuse the elevator in favor of the stairs - such simple daily physical activity will help you gain lean legs and train flabby muscles.

Authorized Products

In order for the thighs and legs to be irresistible, the body must receive certain beneficial substances that will help make the skin tighten and keep the muscles in good shape:

• fresh fruits, berries, vegetables, which are rich primarily in antioxidants and vitamins ;
• ascorbic acid-containing products - regular consumption of vitamin C from strawberries, rose hips, red peppers, black currants, Brussels sprouts, green peas, rowan, sea buckthorn - the best way to prevent cramps , leg pain, strengthen blood vessels and immunity in general;
• foods rich in potassium , for example: raisins, dried apricots, bananas, garlic, asparagus, milk, grapes, broccoli, asparagus, radishes, avocado, prevent swelling of the lower extremities and visually slim the legs; their lack can lead to muscle weakness, fatigue, decreased immunity, and myocardial malfunction;
• melons such as watermelons and melons help remove excess fluid and break down hated fats.

Table of permitted products

Fully or partially limited products

Diet for legs, rapid weight loss in 7 days requires compliance with the recommendations of nutritionists and a complete rejection of a number of foods and drinks:

• coffee, alcohol, energy drinks, sweet soda, factory juices;
• animal fats - say “no” first of all to various meats, now to replenish non-essential and essential amino acids you only need chicken fillet;
• fatty fish and caviar;
• sausages;
• sugar in any form, just in tea or in cakes - it doesn’t matter, now it’s not allowed!

In limited quantities you can use:

• dark and extra dark chocolate;
• egg yolks;
• nuts.

Table of prohibited products

Menu (Meal Schedule)

Sample menu for the week

Mon

W

Wed

Thu

Fri

Sat

Sun

Menu plan for weight loss

Menu 1

• Breakfast: vegetable salad, boiled potatoes and about 200 grams of boiled fish.
• Lunch: steak, well fried without oil and 2 tablespoons of corn.
• Afternoon snack: grapes or apple.
• Dinner: vegetable salad, low-fat yogurt without sugar.

Menu 2

• Breakfast: oatmeal steamed with water, fruit, boiled egg.
• Lunch: buckwheat porridge with boiled chicken, green peas.
• Afternoon snack: apple.
• Dinner: fruit salad with sugar-free yogurt or kefir.

Menu 3

• Breakfast: cottage cheese with fruit, a sandwich made from whole grain bread or bread with low-fat cheese, a glass of kefir.
• Lunch: boiled or steamed fish, vegetable salad.
• Afternoon snack: pear.
• Dinner: eggs stuffed with cottage cheese, a glass of kefir.

On a diet for losing weight on your hips and buttocks, you should pay special attention to your drinking regime - at least 2 liters of water per day.

Diet

Don't think that if you eliminate all the fats, nothing edible will come out of it. Just try not to drink alcohol, coffee, high-fat dairy products, sugar and chocolate. But what you can and need are fruits, various cereals, seafood, as well as eggs, cheese, where there is a small amount of protein. Even bread, but only coarsely ground or replace it with crispbread. You can read about a healthy human diet here.

Why do my thighs get fat?

1. We women are programmed by nature to store fat on our lower body to protect our reproductive organs. Thus, after menopause, when we are no longer able to reproduce, weight distribution changes and fat accumulates more above the waist - this is just how people are designed.
2. Genes also influence the fullness of our thighs and where we store our excess fat. For example, if the women in your family tend to accumulate fat on their thighs, you will do the same. In addition, we inherit bone structure - wide or narrow hips, wide or narrow shoulders.
3. But we do not, however, inherit the fat itself. Only we are responsible for this and only we ourselves can change it at any time.

Don't panic.

The best recipes for losing weight in your legs and buttocks

Greek salad

To lose weight in your buttocks, it is important to regularly consume fresh vegetable salads. Greek salad, as one of the most famous dishes of Mediterranean cuisine, is the best option for maintaining a healthy and slim figure. The classic recipe uses:

• tomatoes, cucumbers, shallots, feta, bell peppers, olives, garlic oil, oregano, olive oil and salt.

But for a grassroots diet, it is better to choose a lower-calorie option without feta, salt, oil and olives.

Fruit juices

In the diet menu, you can drink freshly squeezed fruit juice almost every day to your taste, but to increase the benefits of the drink, it is better to make mixed options, observing the proposed proportions:

Apple-orange juice with berries

• “ascorbic energy drink” : take 2 apples, 1 orange, a handful of berries (strawberries, blueberries, blackberries, currants);
• fat burning: 1 apple, 1 kiwi, 2 grapefruit;
• elixir of youth: 0.5 tbsp. rowan, 50 g white table grapes, 1 grapefruit;
• cleansing : 1 carrot, 1 green, 1 red apple, 1 nectarine, 1 cucumber, 3 plums.

Vegetable stew

This dish is a must-have in all long-term, sports and health diets, because it is a wide range of stewed vegetables with or without the addition of meat. The main secret is long-term simmering of various vegetables in a small amount of broth or in water with the addition of 1-2 tablespoons of vegetable oil. To prepare a variety of stews, just change the set of vegetables according to the season.

The best options for losing weight on your legs are:

• zucchini, zucchini, tomatoes, potatoes, carrots, cabbage, legumes, corn, onions, garlic, herbs.

Advantages and disadvantages

Diet for arthrosis, nutrition

Metabolic syndrome. Metabolic joint inflammation

For many years, nutritionists around the world have been studying the nutritional characteristics of different peoples.
By comparing the characteristics of cuisine, scientists are trying to identify the influence of various culinary preferences on the development of certain diseases. The same studies have been carried out many times regarding arthrosis. Hundreds of theories have been put forward and many assumptions have been made. For example, at one time it was believed that the development of arthrosis was promoted by eating nightshades (including tomatoes), then the idea was expressed that arthrosis develops due to the consumption of large amounts of table salt.

None of these theories have been confirmed. It turned out that neither table salt nor tomatoes have anything to do with the development of arthrosis. Moreover, it turned out that, despite the differences in culinary preferences and national traditions in the preparation and composition of food, until the very end of the twentieth century in all countries, approximately the same percentage of the population suffered from arthrosis.

The only pattern that scientists were able to discover in the 20th century was obvious: overweight people suffer from arthrosis of the knee, ankle and hip joints much more often than thin people or people of normal weight.

And this is quite understandable - after all, overweight people have an increased weight load on the joints of their legs (primarily the hip, knee and ankle). That is, until recently, we could safely say that the development of arthrosis does not depend on what kind of products a person consumes. But it depends on how much a person eats, whether he is full or not.

However, at the end of the twentieth century the situation changed dramatically. The development of new technologies in the food industry, and in particular the injection of meat products with preservatives, has led to the emergence of essentially a new type of arthrosis: the so-called “metabolic arthrosis.” Or, in pseudoscientific language, “arthrosis against the background of metabolic syndrome.”

We will now have to talk in more detail about this very condition, which is called metabolic syndrome.

Before the collapse of the Soviet Union, there was practically no metabolic syndrome in our country. Whether the leadership of our homeland was good or bad at that time, it did not allow the supply of frankly low-quality, “chemical food” to the country.

However, the Soviet Union collapsed, and along with its collapse, those sanitary services, whose duties included monitoring and preventing poor-quality food products from reaching us, actually ceased their full-fledged work. All obstacles have collapsed in front of unscrupulous suppliers of frankly harmful products.

Since then, we have been receiving products filled with chemicals. The “first swallows” were “Bush legs” - legs of chicken grown on hormones. Then they began to supply large quantities of meat from animals raised on growth hormones and steroids to Russia - primarily pork and beef.

It is important to know!

The quality of meat consumed by modern man differs significantly from the meat to which he was evolutionarily adapted. Currently, people eat mainly the meat of pets suffering from physical inactivity, which are fed with special feeds and food additives: hormones, antibiotics, premixes (homogeneous powdery mixtures of biologically active substances with filler), etc.

The diet of these animals is poor in wild plants (as is known, wild plants are superior to cultivated plants in the amount of essential nutrients and biologically active substances).

These trends have led to the fact that the quality of meat consumed by modern man differs significantly from the meat to which he was evolutionarily adapted. The meat of domestic animals (especially those raised on farms, on an “industrial scale”) is characterized by a significantly higher fat content, lower content of essential (healthy) fatty acids and essential microelements compared to the meat of wild animals.

Pilat T.L., Ivanov A.A. Biologically active food additives (theory, production, application). - M.: Avvalon, 2002; US Department of Agriculture, 1987. Source: vitamini.ru

Low quality meat and “hormonal” meat products are not so bad. It is much worse that now our country is receiving huge quantities of meat injected with preservatives. The task of preservatives , which are now stuffed into meat and meat products, is to increase the weight of meat and then retain it for a long time. That is, relatively speaking, to prevent meat from drying out during transportation and storage on store shelves.

To put it simply, such preservatives retain water (saturated with chemical compounds) in meat, and as a result, meat can be stored without losing weight for a very long time, much longer than it would have been stored without the use of preservatives.

When preservatives from meat enter our body (with food, of course), they gradually accumulate. And over time they have a rather unpleasant effect on the body:

• they make it difficult for the kidneys to function
• provoke an increase in blood pressure and eventually lead to the development of persistent hypertension!
• significantly increase the chance of developing diabetes mellitus (type 2)
• provoke an increase in blood cholesterol levels
• contribute to weight gain (that is, a person becomes noticeably fatter) and beer-type belly growth.

Among other things, preservatives contribute to the accumulation of microcrystals in the joints - uric acid, chondrocalcinates and other chemical compounds that worsen the condition of the joint fluid (that is, “joint lubrication”).

At the same time, the level of uric acid in blood tests may also increase. But it can also remain completely normal - since with metabolic syndrome, uric acid and chondrocalcinates are concentrated in the joint cavity.

These microcrystals (uric acid and chondrocalcinates) not only worsen the properties of joint lubrication, they are also a rather strong irritant for the joints - under their influence, so-called inflammatory mediators are produced, the joints begin to periodically become inflamed; sometimes they can become noticeably swollen and painful. Over time, “metabolic arthrosis” develops in inflamed joints.

This problem especially often occurs with the knee joints, and a little less often with the joints of the fingers, big toes and (rarely) ankle joints. Moreover, women suffer from “metabolic arthrosis” approximately 2 times more often than men.

Harm from eating low-quality meat:

A number of nutritionists believe that modern practices of processing meat and meat products in the food industry play a significant role in the harm caused to the human body by excessive consumption of meat. This should include:

• various substances harmful to health remaining in meat (antibiotics, serums, pesticides, herbicides, DDT, steroids, tranquilizers, tetracycline drugs, hormonal drugs, etc.), either ending up in feed due to environmental pollution, or intentionally fed to beef cattle for the purpose of accelerate its growth and development, calm it down in case of stress syndrome, and also prevent or cure its diseases;
• intensive feeding of livestock with food that is not normal for its food chain (for example, fish meal, or the remains of the bones of relatives);
• processing meat in slaughterhouses with special chemicals (nitrites, nitrates) in order to slow down its decomposition;
• long-term storage of meat after animal slaughter;
• processing of meat with chemicals and flavor enhancers at a meat processing plant.

There is also an opinion that the quality of meat is also negatively affected by poor living conditions for animals and harm to their health in modern industrial livestock farming: metabolic disorders in animals, diseases, castration without anesthesia (for male animals), exhaustion due to milking (for cows), stress (including pre-slaughter stress), etc.

Does all of the above mean that we now need to completely give up meat and meat products? Not at all. We only need to know how to properly cook meat, and which meat products are best completely excluded from our diet (or at least reduce their consumption to a minimum).

So. If you want to improve the condition of your joints and want (to the extent possible) to prevent the further development of arthrosis, you should exclude so-called “fast food” meat products from your diet. That is, it is advisable for you to refuse:

• semi-finished products based on meat production waste: sausages, sausages, various sausages, etc.;
• from smoked meats sold in stores, since in most cases this meat is smoked through chemical processing (and not on fire and in smokehouses, as was done before);
• from prepared meat processed with chemicals harmful to the body (flavor enhancers and dyes) - bacon, ham, etc.;
• from visiting various fast food establishments, pizzerias and fast food cafes;

Note from Dr. Evdokimenko. If for some reason or out of habit you need to periodically treat yourself to a sandwich with something meaty, instead of buying store-bought smoked meats, it’s better not to be lazy and bake a larger piece of meat in the oven (for several days), then cut it and flavor it with something something delicious - mustard, horseradish, herbs or spices. And then use it for sandwiches. In any case, the benefits of such “quick food” will be much greater than from store-bought ones.

We talked about meat “fast food” and smoked meats. Everything here is clear - such food should be kept to a minimum, or better yet, abandoned altogether. But what to do with the meat itself (raw) - after all, it is also injected with preservatives, it is also stuffed with hormones and chemicals?

Ideally, of course, buy meat (including poultry) from those who grow it (in a village or on a farm), or at the market from familiar suppliers - provided, of course, that you are sure that this meat or poultry is raised locally. natural food, without the use of chemicals. However, for most city residents, such advice seems impossible to implement - as a rule, we do not have familiar meat and chicken producers.

This means that we need to choose methods of preparing meat and poultry in which harmful chemical compounds would be destroyed or “leaved” from the meat as much as possible. Sometimes changing just this one factor (methods of cooking meat and poultry) can already achieve an impressive effect in the fight against metabolic arthrosis.

Firstly. First of all, it is better to free meat and poultry from visible fat before cooking. That is, remove the skin from the bird and cut off the fat from the meat (since it is often in the fat that the largest amount of harmful substances is concentrated).

Secondly. Healthier methods of preparing meat or poultry include: boiling, steaming, stewing in water, baking in foil, grilling (but not in “fast food” tents - expired products or products of dubious quality are often supplied there). A less healthy method would be to fry meat or poultry or smoke it in home smokehouses.

Third. No need to eat meat soups and broths every day! Even if you drain the first broth (in which the largest amount of chemicals goes into when cooking meat), in the second and subsequent portions of the broth there are still quite a lot of various chemicals and preservatives left.

If you love soups so much that you cannot live without them, accustom yourself to vegetable soups or pureed soups, which are so popular in the West. And try to eat meat soups or broths as rarely as possible - no more than once or twice a week, especially if you do not have the opportunity to buy organic meat or poultry to prepare them.

Note from Dr. Evdokimenko. It should be noted that the habit of eating soups comes from the poverty of our ancestors. When at the end of winter the peasants ran out of almost all food, they had to prepare soup in order to somehow get enough. All the remaining vegetables and meat bones were “dumped” into one common pan. And it all boiled down. True, in the end it often turned out quite tasty. In addition, the soup was very filling and also really helped to warm up in cold weather.

As a result, the habit of eating soups has taken root in our country (and in many other poor countries) to such an extent that we can no longer imagine how we can do without soups or broths. Nevertheless, you can, at least, without meat, if, of course, you want to save your sore joints. In addition, do not forget that, unlike us, our ancestors prepared soups from much higher quality meat products.

Fourth. Trying to replace meat for making soup with bouillon cubes or “ready-made soup bags” will also not lead to anything good - the amount of chemical preservatives in them is often prohibitive. At most, if you feel like it, you can use them 1-2 times a month.

Fifth. All of the above applies to fish. Nowadays, almost all frozen or chilled fish sold in supermarkets is also injected with preservatives and dyes. Therefore, if you love fish, if possible, buy it either in fish farms (where it is bred) or in a store - but only those that are sold alive. And it’s even better to eat your fill of fish in those resort countries where it is caught and immediately served to the table.

It is clear that most of our people do not have such opportunities. And we are often forced to buy only the fish (frozen or chilled) that is sold in stores. This means that such fish must be cooked correctly. The rules are the same as for meat (see above).

* * *

Now that we have talked about cooking meat and fish, let's talk about some more points regarding nutrition that will help us improve the condition of sore joints.

Note: Nutritionist Yulia Olegovna Bastrigina provided assistance in writing this section. I express my special gratitude to her for her advice in organizing proper nutrition.

1. Try to limit your consumption of table salt (if possible - 1 teaspoon of salt for the whole day). In this case, it is better to use therapeutic and prophylactic salt: with a low sodium content and a high potassium content. It is advisable to cook all dishes without salt, and they should be added immediately before consumption.

2. Caution should be exercised when eating foods containing excess salt. These include: salted vegetables, canned food, again sausages and deli meats, semi-finished products. And also cheese, salted fish, caviar, chips, sauces (especially soy), mayonnaise, mineral water with a high sodium content (Essentuki, Borjomi).

3. When cooking, if possible, avoid refined vegetable oil. Use unrefined, that is, not refined, oil more often - it is healthier. Unrefined sesame, flaxseed, olive, cedar and sunflower oils are especially useful. Their alternate use for a week in just 1-2 months will significantly reduce the risk of cardiovascular diseases and cancer. Of course, provided that you consume them in reasonable quantities - no more than 2 tablespoons per day.

4. Try, to the best of your ability, to eat less of the following foods (especially if you need to lose weight):

Cakes, confectionery products with cream (especially cakes with cream), muffins, ice cream, milk and cream desserts, chocolate butter and chocolate cheese, chocolate and nut spreads. Cornflakes. Toasts and chips. Sweet carbonated drinks. Alcoholic carbonated drinks. Beer. Oil sauces, complex salads with mayonnaise (Olivier and others). Processed cheese.

negative calorie foods as often as possible . Such as dill, parsley, green beans, green peas, fresh cabbage, cauliflower, broccoli, fresh cucumbers and fresh juice, tomatoes, fresh tomato juice, bean and wheat sprouts, celery, green onions, green lettuce, spinach , radish

6. Foods that you can eat (in moderation, of course) without fear of gaining weight or harming your joints:

• All naturally prepared grains (not newfangled instant cereals). Particularly useful are brown and wild rice, oatmeal with bran;
• Oddly enough - pasta (without fatty sauces), bread (especially with bran), potatoes (especially baked in peels or in foil);
• Quail and chicken eggs (at the rate of 1-2, maximum 3 chicken eggs per day) - boiled or in the form of an omelet;
• Dairy products.

As you can see, from the products presented in points 5 and 6, with some ingenuity, you can easily create a completely complete diet for yourself.

7. Put food in your mouth in small portions and chew it slowly.

8. The diet should be varied, so you need to learn how to replace some dishes (familiar with you) with others. For example, for breakfast, a sandwich with doctor's sausage can be replaced with a portion of cottage cheese, or an omelette of 2-3 proteins, or a piece of boiled fish.

9. If you need to lose weight , use little tricks to curb your appetite. For example, drink plenty of plain still water between meals (and even during meals) - this will help you feel full faster.

10. Drink water also to “flush your kidneys.” The minimum daily dose of water is at least 1 liter per day.

11. Remember: proper nutrition should become a habit!

It makes no sense to go on some kind of diet from time to time. Almost all serious nutrition scientists, like my consultant Yulia Bastrigina, have a very bad attitude towards short-term “popular” diets or fasting.

All competent nutritionists constantly emphasize: you need to eat right not temporarily, but permanently . Only then will your efforts to maintain health be crowned with success!

Article by Dr. Evdokimenko© for the book “Arthrosis”, published in 2009. Edited in 2021

All rights reserved.

Reviews and results

Very rarely, girls resort to body correction by simply going on a diet, most often these are special exercises, fitness and consultations with a trainer, and reducing daily caloric intake and changing the menu are necessary solely for weight loss. But the grassroots diet shows in practice that you can correct your figure through a special diet developed by professional nutritionists. Of course, you will not achieve dramatic results, but you will remove a couple of centimeters and improve the condition of your legs, improve your skin and blood vessels.

Positive reviews of losing weight on legs through a grassroots diet:

• “... In a week, the volume of the hips has become 2 cm smaller, the weight has stayed the same, walking has become easier, shortness of breath has gone away”;
• “... I didn’t take any risks and added squats in the morning, as for me this diet is a great way to start eating right”;
• “... It’s a pity that there are four meals a day - this afternoon snack does not fit into my work schedule, but without it the weight goes off perfectly, the second week - minus 4.5 kg.”

Diet for legs - basic rules

Friends, read the article further, there will be a lot of interesting things in it!
And for those who want:

“KNOW THE DEGREE OF SLUGGING IN YOUR BODY”

Take a TOXIN TEST .

Proponents and authors of this diet claim that it will help anyone lose weight at home without the intervention of a doctor. And that the main task of this diet is to cleanse the body, speed up metabolism, and stimulate fat cells to burn (oxidize). And in more detail:

1. Keep drinking regime. The authors of the diet say to drink more - that means it’s necessary. If you are offered strictly 8 glasses of water in your diet, then strictly follow this rule.

1. Eat fresh. Even in winter, there should be vegetables and fruits on your table.

1. Don't eat downright unhealthy foods. There is one factor that unites all followers of this diet - eternal hunger. This terrible feeling will haunt you at work, during training, but otherwise you will not see a slim figure. Therefore, be patient with courage, don’t even think about eating sandwiches while no one is looking.

1. Handle food properly. The correct cooking according to this method is as follows: boil a piece of meat in a saucepan or bake it in the oven without salt, spices, or herbs. Taste comes second, because the main thing is usefulness.

1. Cleanse yourself. Followers of this method recommend enemas. Calendula and other substances are supposed to cleanse the intestines well. Moreover, a couple of days before, it is advised to consume no more than 1200 Kcal per day. The ideal formula is 2 enemas a day, little food and exercise. There is little pleasure, but they promise results.

Other body calculators are here.

Diet price

Taking into account the fact that the menu of each day almost always includes chicken meat, vegetable salad, soup, fruits, fermented milk drinks and juices, even with the strictest savings and purchasing products according to the season, a day of the grassroots diet will cost at least 250 rubles. Therefore, to achieve minimal results in weekly weight loss of legs and thighs, you need to spend about 2-2.5 thousand rubles on food. Your dacha or garden plot can be a great help - use all seasonal vegetables, fruits, berries and herbs and this will save you half your budget.