Balanced diet “Wasp waist”: menu for a week, 3 days and a month, reviews and results

Perhaps every girl dreams of having a thin and graceful waist. In this regard, many special diets and exercises have been developed specifically aimed at this part of the body. After all, sometimes the process of losing weight is quite successful, but the stomach still remains protruded. One way to solve this problem is the wasp waist diet. This diet course will help you achieve good results in the shortest possible time. But in order for your efforts to be especially fruitful, you will have to sweat a little in the literal sense of the word. Although the phrase “physical activity” is truly frightening for many who are trying to lose weight, they still cannot do without it. You will have to do exercises for a wasp waist and flat stomach.

The essence of the technique or how weight loss works

The system involves eating large amounts of fiber-rich foods. Fiber helps cleanse the body, removes harmful and toxic substances, and helps improve intestinal function. Metabolism is rebuilt, fat reserves begin to be burned. Small portions help reduce stomach volume.

The overstretched walls of the stomach gradually narrow, and in the future less food will be needed. A minimal amount of salt leads to the removal of excess fluid from the body and the elimination of edema.

Wasp waist: exercises at home

Video of five simple exercises:

1. Stand straight with your feet shoulder-width apart and your hands on the back of your head. Lean forward, turning your torso to the side, touching your right elbow to your left knee. Then reach your left elbow towards your right knee. You need to do 10 repetitions in total.
2. Lie on your back, put your hands on the back of your head and lean your feet somewhere to fix them. Your knees should be half bent. Now stretch your body towards your knees, and then slowly lower yourself to the floor surface. At the same time, you can rise more quickly, but not jerkily. This is a classic abdominal exercise, familiar to all of us since school days. Now do the same, but do not reach your knees, but only slightly raise your torso. Alternate these exercises with each other (10-15 times, 2-3 repetitions in total). This complex makes it possible to train both the lower and upper abdominal muscles. Exercises for a wasp waist in a week will help you achieve good results.

Basic principles of weight loss

• The diet is dominated by fruits and vegetables, dairy products.
• Meals are fractional, in small portions.
• Breakfast is hearty and satisfying. It gives you strength for the whole day and allows you to make the rest of your meals low in calories.
• The diet is designed so that vegetables are combined with proteins one day, and carbohydrates the next. This stimulates metabolism.
• You need to drink at least 1.5 liters of filtered water per day. Green and black tea, herbal teas, coffee, rosehip decoction are acceptable, but without sugar. Sweeteners are allowed. Freshly squeezed juices, fruit and vegetable, are required.
• Salt is almost completely excluded from the diet.
• Diet must be combined with physical activity. Without it, the effect, of course, will also be there, but not so pronounced. We recommend exercises with a hoop, yoga, swimming pool, running, aerobics, exercises for all abdominal muscle groups.

pros

• satisfying;
• effective;
• based on familiar, inexpensive products;
• the diet is balanced, includes all the necessary nutrients;
• the menu is varied, various recipe options for permitted dishes are possible;
• lasting result. The lost kilograms will not return, provided that in the future you adhere to the principles of rational nutrition.

Diet for the waist: basic rules for losing weight

• Avoid fatty and high-calorie foods.

Introduce into your daily diet:

1. beef, chicken, rabbit or nutria;
2. fish and seafood;
3. dietary fermented milk products.

In addition, those with a sweet tooth will have to forget about chocolate, baked goods and various confectionery products forever. It is recommended to replace them with fresh fruits, berries and nuts.

• Diversify your menu with products cooked in a slow cooker or on the grill.

For cooking, use minimal amounts of seasoning and salt. Do not include mayonnaise or sauces that are difficult for the gastrointestinal tract.

• Keep a food diary.

Write down everything that goes into your mouth. Analyze your notes: follow a meal schedule, eliminate snacks.

1. Drink enough fluids.

With moderate physical activity, a person needs 1.5-2 liters of water per day; under heavy loads and unfavorable climatic conditions, the need for fluid can increase to 4-4.5 liters.

Drink still water, green tea and herbal infusions.

• Do exercises to strengthen your abs. Combine them with active aerobic exercise.

Buy a subscription to the fitness center or swimming pool. Improve your physical fitness at home.

• While losing weight, use additional cosmetics to care for problem skin, visit a massage therapist or cosmetologist.

These measures will prevent the appearance of stretch marks and reduce the appearance of cellulite.

A diet for the belly and waist will not make your body perfect in the shortest possible time. To regain your slim figure, you will need persistence and enormous willpower. Forget about laziness - use every opportunity to fight excess weight.

Diet for a month (long-term option)

Choose according to your taste the proposed options for breakfast, lunch and dinner. All of them are nutritious and do not contain many calories.

Breakfast

• oatmeal in milk without sugar with pieces of fruit, tea with lemon;
• an omelette of two eggs, a piece of rye bread, one favorite fruit;
• 100 g of cottage cheese, a large slice of melon or watermelon;
• soft-boiled egg, bread with a slice of cheese, orange juice;
• salad of leafy vegetables, a slice of boiled sausage, a glass of kefir.

Dinner

• vegetable soup, chicken fillet (150 g) and cucumber and tomato salad;
• stewed fish (150 g), vegetable salad, orange juice;
• fish soup with a minimum amount of potatoes, a piece of black bread;
• cabbage with stewed mushrooms, unsweetened yogurt;
• steamed broccoli with boiled beef (150 g);
• shrimp with rice, a glass of kefir;
• bean soup with a piece of chicken, apple juice;
• stewed chicken liver with green peas, a glass of fermented baked milk;
• fish cutlet, vegetables.

Dinner

• one bell pepper stuffed with meat;
• vinaigrette, a piece of rye bread or two loaves of bread, juice;
• white cabbage salad, a glass of kefir;
• fruit salad from your favorite fruits, yogurt;
• boiled squid with vegetables, juice;
• low-fat cottage cheese (120-150 g) and any fruit of your choice.

Have two snacks between meals. Eat 1 favorite fruit or a glass of kefir, milk, fermented baked milk, yogurt.

Diet "Wasp waist"

So, let's move directly to the nutrition rules. First of all, you will have to completely deny yourself a number of foods that are the greatest enemies of a thin waist, since they almost immediately “go” into fat deposits on the abdomen. The following are prohibited:

• chocolate;
• any confectionery products;
• fresh bakery;
• sweet soda.

At the same time, you need to eat fresh fruits more often and drink a lot of plain, clean water. The wasp waist diet has positive reviews. Let's look at the menu. You can alternate between these menu options or stick to just the one that appeals to you the most. The wasp waist diet menu for the week can be absolutely anything, the main thing is to adhere to the assigned rules.

Breakfast:

• half a small melon, 100 grams of natural homemade cheese;
• 25 grams of unsweetened cereal, one small green apple.

Dinner:

• half a small melon, 150 grams of lean fish, baked on a grill along with broccoli and white cabbage;
• a serving of fresh vegetable salad, 50 grams of baked or boiled chicken with skin removed, one small green apple.

Dinner:

• 125 grams of grilled steak without fat, 50 grams of green peas, several baked tomatoes;
• 75 grams of chilled boiled beef, a large portion of fresh vegetable salad;
• 125 grams of grilled pork chop, large portion of fresh vegetable salad.

Seven day diet

The most common version of the “Wasp Waist” diet is the menu for the week. Half an hour before each meal, it is recommended to drink half a glass of warm water. Snacks – fruits, kefir, juice.

• Breakfast: unsalted oatmeal or buckwheat porridge with water, a glass of kefir, 2 pieces of bread.
• Lunch: a piece of boiled beef, chicken or fish (120-150 g) with vegetables, favorite fruit.
• Dinner: vegetable salad, tea with milk.

At first glance, this menu for a week of the “Wasp Waist” diet seems rather monotonous. User reviews, however, indicate that thanks to the variety of vegetables and fruits, following the “Wasp Waist” diet for 7 days is quite easy.

Diet for the waist - why does your waist suffer?

A diet for the waist is the answer to our sorrows!
After all, few people can boast that their thin, beautiful waist did not disappear behind the “lifeline” for a minute. Nature itself has made it so that the accumulation of fat is especially pronounced in women and specifically in the waist and hips. It is in the abdominal area that a special type of fat cells are located. They are large in size and quickly fill with fat. Due to the fact that the female body is adapted for bearing children, connective tissues are elastic. Therefore, even if you reduce the number of calories consumed, the amount of belly fat will decrease very slowly. The reason for the formation of excess belly fat can also be heredity or sudden hormonal changes in the body. One of the three reasons listed above should include an extremely important factor that can trigger weight gain and fat deposition in the abdomen - stress.

The fact is that unforeseen situations, problems in your personal life and at work contribute to the production of the hormone cortisol. It is not only responsible for the accumulation of “strategic reserves” of fat, but also does not allow them to be spent, making weight loss extremely difficult. Taking this feature into account, not only a diet for the waist has been created, but also a very popular diet for losing weight in the abdomen.

Express diet for 3 days

Allows you to get rid of 2-3 kg. Use it before the holiday, when you urgently need to lose a couple of centimeters in your waist.

The first two days the diet is the same:

• Breakfast: soft-boiled egg, bread, leafy vegetable salad.
• Lunch: vegetable soup, a piece of boiled beef or chicken, tomato salad.
• Dinner: a glass of kefir, white cabbage salad.
• Snacks: a glass of lactic acid products, favorite fruit.

Third day – unloading on apples (1 kg) or kefir (1.5 l).

How to quickly lose weight at the waist: secrets of the Chinese diet

Course duration: from 2 weeks to 3 months

Performance: 5-10 kg

This long-term diet has Eastern roots. She's very tough. The main companions of Chinese weight loss are stress and restrictions, which often lead to breakdowns and early termination of the diet.

The fight against excess weight and problem areas using the Chinese method is difficult for the human body to tolerate. During the weight loss course, excessive physical activity is prohibited. It is recommended to carefully monitor your well-being and health status, and if necessary, seek help from specialists.

Note! Before starting the Chinese diet, you should visit a general practitioner or family doctor. Go through basic examinations and select a multivitamin complex to prevent the occurrence of vitamin deficiency.

Sample diet menu:

• First week:

At breakfast, drink a cup of green tea or natural coffee without sugar. Lunch can consist of a light vegetable salad, 2 soft-boiled eggs and a glass of fresh juice. For dinner - a small piece of boiled fish or meat with salad and tea.

• Second week:

Boiled vegetables and bread are added to the breakfast menu in small quantities. You can drink tea or coffee with honey. Lunch - porridge on water without salt and seasonings, vegetable salad with eggs or seafood, juice. The evening meal is similar to the dinner of the first seven days.

• Third week:

Fruits and berries are introduced into the diet, the range and quantity of meat and fish dishes increases. Alcohol, sweet and salty foods are still prohibited.

Advantages and disadvantages

The advantage of the diet is that it, in combination with exercise, actually leads to a significant reduction in waist size. To maintain the results obtained, it is necessary to continue to perform exercises regularly and not eat prohibited foods.

It is not recommended to adhere to this diet for those who have chronic and acute diseases of the gastrointestinal tract. Excessively intense exercise combined with a limited diet can lead to deterioration in health, which manifests itself as dizziness, loss of consciousness, and weakness.

Rate this article: 4.5 4.5 out of 5 (4 Votes)