Diet for losing weight on thighs and buttocks: menu, reviews and results

To restore slimness to your thighs and buttocks, you need to give up just 5 foods. You will find a list of them, as well as 5 menu options for reducing problem areas and a set of super-effective exercises in the article.

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/10/2020

Excessive consumption of sweets, carbonated drinks and flour provokes the deposition of fat in the thighs and buttocks. To get rid of extra centimeters in this area, you will have to work hard, and perhaps go on a special diet. The varieties, features and results of some of them will be discussed in this text.

Basic recommendations

A diet for losing weight in the thighs and buttocks prohibits the consumption of so-called fast carbohydrates. Such products include sweets, cakes, white bread, carbonated drinks, smoked meats, etc.
To become slimmer, you need to give up salt. It retains fluid in the body. Herbs and lemon juice will help improve the taste of dishes.
And, of course, you will have to exclude alcohol from your diet. It worsens metabolism.
Fermented milk products with a minimal percentage of fat content are considered sources of protein and excellent helpers in the fight for slender thighs. Be sure to add cottage cheese, kefir, and natural yogurt to your diet menu.
Eat more vegetables and grains. They contain fiber, which is necessary for weight loss and normalization of the gastrointestinal tract.
Include lean meat in your diet; it is preferable to steam it, boil it, or bake it in the oven or grill; it is better to refrain from fried meat.
Maintain drinking regime. In addition to green tea and black coffee to finish your meal, you should drink at least 1.5 liters of plain water throughout the day.

For the maximum effect of the program for burning fat in the thighs and buttocks, you must devote at least a quarter of an hour to physical exercise every day. Raise your legs while lying on your side; while standing, swing backwards and to the sides; squeeze the rubber ball with your knees; go jogging or yoga. Massage, wraps and contrast showers will be useful and will help you lose weight.

Menu for quick effect

For those who need to get rid of about 5 kg of weight in a short time, you should use mono-diets. This principle involves eating 3 main foods for 5 days. To lose weight in your legs and thighs, you need to eat rice, apples and kefir. Every day a woman should drink 1.5 liters of kefir and eat 1 kg of apples, and rice can only be 200 grams in the morning. Kefir and apples should be divided into 5 doses.

Diet for a week

A diet for legs and hips for a week helps to quickly get rid of fat deposits, but not everyone can withstand this period, since the requirements are strict. Nutritionists do not recommend using the diet for more than a week, and it is also better not to engage in physical activity, since there are few calories and energy elements. During such a diet, you need to drink as much green tea and natural juices as possible.

By following all the rules, you can reduce your weight by about 5 kg, and your legs and hips will be reduced in volume by 5-6 cm. Now about the nutrition itself:

On the first day, you should drink a liter of milk all day and plenty of water;
On Tuesday, eat 200 grams of cottage cheese for the whole day and 800 ml of juice;
On Wednesday you need to fast; you can only drink water with honey;
On the fourth day, you need to eat 4 boiled potatoes and drink 800 ml of juice;
On Friday eat 5 apples;
On the sixth day, cook 200 grams of veal, divide it into 3 parts per day;
The last day you can only have a liter of kefir.

As you can see, the diet is really tough and is not suitable for everyone. It is not recommended to use the diet for women who have gastrointestinal problems; it is better to discuss the diet with specialists.

If you don't have enviable endurance, then most likely a five-day marathon is what you need. In such a short period of time, you can reduce your volume by a couple of centimeters, and if you add daily exercise to your diet, the effectiveness will be many times better. And most importantly, follow the drinking regime!

Approximate menu:

Monday

Breakfast: a portion of oatmeal, boiled in water, with pieces of fruit added.
Lunch: 200 g boiled beef; fruit salad.
Dinner: 100 gr. cottage cheese with a minimum percentage of fat content; a glass of kefir.

Tuesday

Breakfast: a couple of quail eggs or one soft-boiled chicken.
Lunch: 200 g boiled pollock; cabbage and carrot salad.
Dinner: fruit slices.

Wednesday

Breakfast: fruit salad dressed with natural yogurt.
Lunch: 150 g of boiled white meat; buckwheat steamed with boiling water.
Dinner: vegetable salad.

Thursday

Breakfast: 150 gr. cottage cheese; 200 ml low-fat yoghurt.
Lunch: 200 gr. steamed tuna; green pea.
Dinner: salad of your favorite fruit.

Friday

Breakfast: whole grain toast; a couple of slices of hard cheese; a glass of low-fat kefir.
Lunch: any of the menus suggested above.
Dinner: green salad.

You can eat fruits as snacks and for an afternoon snack; give preference to apples, pears, citrus fruits or mangoes.

For 7 days

The 7-day marathon to reduce thigh volume is suitable for those who are ready to limit themselves in food even for a week. There are many positive reviews on the Internet about this weight loss method, so it is perfect for achieving your goal.

You are allowed to eat no more than 1300 kcal per day.

Sample menu

Breakfast: soft-boiled egg; tomato and cucumber (if desired, you can make a salad from them, but seasoning it with oil and salt is not recommended).

Lunch: favorite fruit.
Lunch: 200 ml vegetable soup; 150 grams of boiled white meat; a piece of Borodino bread; glass of fresh juice.
Afternoon snack: vegetable slices; any fruit.
Dinner: Stewed or steamed vegetables that do not contain starch.

For 2 week

The longest diet for hips and buttocks lasts half a month. During this period, volumes literally melt away. Therefore, if you have an important event planned, and your favorite dress has become narrow in that very place, then this program was developed especially for you.

First day

Breakfast: 100 ml low-fat yogurt; whole grain toast; tomato; apple.
Lunch: 200 grams of boiled white meat; vegetable salad seasoned with a little olive oil and lemon juice; a slice of grain bread.
Afternoon snack: a couple of tablespoons of boiled beans; toast.
Dinner: cauliflower, stewed or steamed; 2 pieces of hard cheese; tomato; baked apple with honey.

Second day

Breakfast: 100 grams of baked fish; 25 g boiled mushrooms; toast; berry jam without sugar.
Lunch: coleslaw, drizzled with olive oil; 3 slices of cheese; bran bread; a few grapes.
Afternoon snack: vegetable soup; toast; sour apple.
Dinner: potatoes, boiled in their jackets; 150 grams of baked fish; bell pepper; green bean.

The diet menu is repeated every 2 days. On Sunday you are allowed to eat as usual. However, it is advisable to avoid junk food - fried, salty and fatty foods.

Rating of food delivery for weight loss
Delivery of food with calculated calorie content, ready-made diets. No more cooking and counting calories!

Quitting the diet

The longer you use diets to lose weight, the greater the stress on the whole body. Due to this, you need to know the basic rules for exiting such a diet, which allows you to reduce negative processes and will not upset the basic balances. Otherwise, after a sudden weight loss, the mass will quickly return to its previous state.

The most important thing when leaving is to slowly introduce familiar foods, while continuing to avoid prohibited foods:

On the first day of leaving, you should eat mainly dairy and fermented milk products, herbal ingredients.
On the second day, stick to the Lenten menu.
On the third day, you can add meat dishes that are prepared according to all the rules, excluding frying.
On other days, you cannot eat everything in a row, it is forbidden to overeat. Meals should remain small and light.

Knowing the basic principles of a diet for losing weight on legs and thighs, as well as using the main recommendations, you can achieve good results in just 1-2 weeks. Before using the diet, be sure to consult a doctor so as not to compromise your health.

Share the article on social media. networks:

( 1 ratings, average: 5.00 out of 5)

Diet options

Express method Rosemary Conley

The famous American nutritionist Rosemary Conley also developed an effective diet for legs. By the way, it was she who discovered the truth: if you need to lose weight, you need to consume fewer calories than the body expends; if you want to maintain your weight, the number of calories consumed must be equal to the number expended, but if you eat more than the body is able to expend, then you will have to wait for the extra kg not for long.

So, the essence of Conley's technique is to eat foods with minimal fat content. You should avoid lemonade, alcohol and drinks that contain fatty milk. Fatty fish, meats and cheeses, cream sauce, egg yolks, sausages, pastries and cakes, nuts and sunflower seeds, snacks (chips, crackers, etc.) are also prohibited.

To lose weight in your thighs, there is no need to count calories, just give up fatty foods, eat 5 times a day, and reduce your usual portions.

Sample menu for the day

Breakfast: muesli bars; mug of cocoa with skim milk.
Lunch: apple or carrot salad with celery.
Lunch: boiled chicken breast; cucumber, carrot or tomato.
Afternoon snack: apple, grapefruit or orange.
Dinner: 150 grams of lean beef, baked in foil; 30 g boiled mushrooms; baked potato; fruits.

It is recommended to practice such a menu until the desired result is obtained, but you should not abuse the diet. Consultation with a specialist is required!

Anti-cellulite program

It is believed that cellulite appears only on full legs, but in fact one of its causes is a violation of microcirculation and metabolic processes in the subcutaneous fat tissue. There is a diet for hips and buttocks that aims to solve this problem. The basis is to avoid foods that cause water retention in the body and consume large amounts of fruits and vegetables.

Sample menu for the week:

Breakfasts are the same every day: 20-30 grams of diet bread (rice, rye or buckwheat), a cup of green tea without sugar, 1-2 teaspoons of natural honey. The remaining meals should be as follows:

Monday

Lunch: a tablespoon of boiled rice; a couple of tablespoons of vegetable salad sprinkled with olive oil; 2-3 pieces of cheese; one big apple.
Dinner: 100 gram piece of baked beef; 1/2 boiled beets; 200 ml of milk with a minimum percentage of fat content; a piece of bread.

Tuesday

Lunch: the same portion of beef as yesterday; 100 gr. mashed potatoes (you can put a teaspoon of butter in it); 40 g of durum wheat pasta.
Dinner: one stewed carrot; 150 gr. pear, banana and grapefruit salad.

Wednesday

Lunch: 150 g baked flounder; grated carrots with celery, seasoned with vegetable oil; bread
Dinner: soup with weak meat broth; beef escalope; a piece of cheese.

Thursday

Lunch: rice soup with herbs; 100 gr. stewed liver; boiled beans for garnish; slice of cheese.
Dinner: soft-boiled egg; 150 g salad of radish, tomato, iceberg leaves and dill, drizzled with olive oil.

Friday

Lunch: 100 g baked rabbit meat; 40 g pasta; 200 gr. spinach; 100 gr. green apples.
Dinner: sandwich of bran bread (300 g), tomato and low-fat cheese; orange.

Saturday

Lunch: a serving of onion soup; 100 grams of baked perch with the same amount of potatoes; grapefruit.
Dinner: 100 grams of beef stew; the same portion of green peas; 2-3 pieces of tomato; apple.

Sunday

Lunch: spaghetti in tomato sauce with grated cheese; 100 gr. roast beef; 150 g steamed pumpkin; pear; 200 ml milk.
Dinner: 2 egg omelette with cheese; 2 loaves of bread; apple.

What you can't do on a diet

You need to avoid products that can cause swelling and, once ingested, are quickly stored as fat. Be sure to exclude even the lightest alcohol. It is also prohibited:

Salt, it is better to avoid it altogether or reduce its consumption.
Remove animal products, except fish, dietary meats and dairy products.
Fast carbohydrates, which can be stored in fat in the body, are not recommended.
Semi-finished products and sausage products are excluded.

Knowing which products are suitable for losing weight on legs and thighs and which ones cannot be used, you will need to understand other equally necessary rules when using diets.

Exercises

At the very beginning of the conversation, we said that the result of a diet for the hips and buttocks will be many times more effective if you combine it with physical exercises for the legs. Their main task is to improve blood flow in the problem area and “stir up” fat deposits.

The best time to practice is in the evening, a couple of hours after dinner.

There are a lot of complexes, but the most effective are the following:

Lie on your left side. Bend your right leg at the knee. Raise your left and exhale. Repeat the exercise 8 times. Roll over to the other side. Do the same for your right leg. In total you need to do 3 approaches.
Place your feet shoulder-width apart and place your hands behind your head. Do 50 squats, trying to keep your back straight.
Starting position is the same as in the first exercise - lying on your right side, support your head with your right hand. Raise your left leg towards the ceiling and exhale. Lower your leg to the floor, inhale. Repeat 10 times. Turn over to the other side, lift your right leg.

On the Internet you can find several more complexes for losing weight in the hips and buttocks. In addition to physical activity, we recommend taking a contrast shower (it improves blood circulation), doing scrubbing and wraps; for this, choose products with fat-burning ingredients.

Essence and principles

The main essence of proper nutrition for slim legs and thighs is to improve metabolic processes in the body. It is necessary to remove waste and toxins, as well as improve liver function. Nutritionists recommend following several rules to quickly achieve results without outside help:

Monitor and adhere to the drinking regime. A woman should drink 1.5 liters of water per day. The water should be clean, without gas; you can use decoctions based on herbal ingredients and teas. Drinking this way speeds up the elimination of toxins and other harmful substances, and liver function improves, especially if it is combined with nutrition for losing weight in the legs and thighs.

To improve metabolic processes and gastrointestinal motility, you need to use more fresh herbal ingredients. It is better to eat fruits between meals, and vegetables before meals. In this case, proper absorption of nutrients begins.

It is important to pay attention to food preparation methods to maintain their benefits. Ideal for boiling, baking and steaming.

The basic principle of proper nutrition for losing weight in legs and thighs is the removal of harmful substances from the body. Due to this, you need to use more diuretic ingredients, as well as mild laxative products.

The main thing is to understand what foods you can and cannot eat when losing weight on your legs and thighs. Ingredients with fiber are best suited for diets; you can use dietary types of meat, seafood, as well as vegetable oil, but unrefined. With the right diet, not only your legs and thighs can lose weight, but your health also improves.

There should not be a lot of protein in the diet - up to 30 grams per day. It is better to avoid dishes with sugar, potatoes and pork. To obtain glucose, you can use jam or honey.