Diet for legs and hips

General rules

Girls are always dissatisfied with something: you need to curl straight hair and straighten your curls, let alone the figure! Very often, having even normal weight, something does not suit them, it’s literally a trifle, but one wants to correct it. Therefore, sometimes, to fit into your favorite pencil skirt or student jeans, you need to achieve thin and slender legs. In addition, some believe that these are the most important parts of the body that attract men, do you really need more reasons to start this unique diet?

How does the grassroots diet for losing legs and hips

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

  • replenishment of water-salt balance due to the use of at least 2 liters of liquid, mainly due to non-carbonated mineral water, tea and juices;
  • constant reception multivitamin mineral complexeswhich you should choose a qualified therapist;
  • four meals a day in portions of not more than 200 g;
  • the last meal 4 hours before bedtime;
  • to maintain a slim figure, freshness of the face, toned hips, follow all recommendations and adhere to all prohibitions of the diet;
  • sleep for at least 8 hours.

Grassroots diet works 100% thanks to a high-content diet potassium, Vitamin Cdigestible healthy protein and calcium, proper maintenance of water-salt, mineral and vitamin balance. This is all aimed at improving health, strengthening immunity, breakdown of any fats available in the body and preventing their deposition, rapid recovery of strength and maintenance of both muscle tone and the body as a whole.

Allowed Products

In order for the hips and legs to be irresistible, certain beneficial substances must come into the body, which will help to tighten the skin and keep the muscles in good shape:

  • fresh fruits, berries, vegetables that are rich in the first place antioxidantsand vitamins;
  • ascorbic products - regular consumption Vitamin C from strawberries, rose hips, red peppers, black currants, Brussels sprouts, green peas, mountain ash, sea buckthorn - the best way to prevent seizurespain in the legs, strengthening blood vessels and immunity in general;
  • rich foods potassiumfor example: raisins, dried apricots, bananas, garlic, asparagus, milk, grapes, broccoli, asparagus, radishes, avocados prevent swelling of the lower extremities and visually thin the legs; their lack can lead to muscle weakness, fatigue, decreased immunity, and myocardial malfunction;
  • gourds such as watermelons and melons help eliminate excess fluid and break down hated fats.

Approved Product Table

Proteins, gFats, gCarbohydrates, gCalories, kcal

Vegetables and greens

green peas5,00,213,873
boiled potatoes2,00,416,782
sweet red pepper1,30,05,327




rose hip1,60,014,051

Cereals and cereals

oatmeal in milk3,24,114,2102

Bakery products

bran bun7,81,843,9220
Rye bread6,61,234,2165

Milk products

pasteurized milk2,83,24,758
fruit yogurt 1.5%3,71,58,963

Cheeses and cottage cheese

dor blue cheese21,030,00,0354
Chees Feta17,024,00,0290
cottage cheese 1.8% (non-greasy)18,01,83,3101

Meat products



boiled chicken breast29,81,80,5137
steamed chicken breast23,61,90,0113

Juices and compotes

Orange juice0,90,28,136
carrot juice1,10,16,428
Apple juice0,40,49,842
* data are per 100 g of product

Fully or partially restricted 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, sweet soda, factory juices;
  • animal fats - say “no” primarily to various meats, now to make up for the replaceable and irreplaceable amino acidsyou only need chicken fillet;
  • oily fish and caviar;
  • sausages;
  • sugar in any form just in tea or in cakes - it doesn’t matter, now it is impossible!

In a limited amount, you can consume:

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

Prohibited Products Table

Proteins, gFats, gCarbohydrates, gCalories, kcal

Vegetables and greens

canned green peas3,60,19,855
canned tomatoes1,10,13,520


potato chips5,530,053,0520
caramel popcorn5,38,776,1401
salted popcorn7,313,562,7407


candy caramel0,00,196,2362
gingerbread cookies5,86,571,6364

Raw materials and seasonings

powdered sugar0,00,099,8374

Cheeses and cottage cheese

smoked cheese27,725,37,3380
processed amber cheese7,027,34,0289

Meat products


Oils and Fats

animal fat0,099,70,0897

Soft Drinks

* data are per 100 g of product

Menu (Power Schedule)

Example menu for the week


On breakfast
  • toast and chopped ripe tomato;
  • Red Apple;
  • 200 ml of natural drinking yogurt;
  • if necessary, cheer up you can drink unsweetened tea.
For lunch
  • vegetable salad sprinkled with lemon juice;
  • 200 g of boiled chicken;
  • tea, diet bun with sesame seeds.
At midday
  • boiled egg and mixed vegetables (not more than 200 g, for example, tomatoes, cucumbers, bell peppers, leaf lettuce).
For dinner
  • boiled potatoes;
  • light, for example, Greek salad;
  • unsweetened tea.


On breakfast
  • oatmeal in milk;
  • banana;
  • 200 ml of any freshly squeezed juice, among the options are carrot-pumpkin, orange, apple-strawberry, etc.
For lunch
  • 2 slices of rye bread or bran;
  • 50 g of cheese of noble firm grades;
  • vegetable salad with lemon juice;
  • a small bunch of grapes.
At midday
  • 0.5 watermelon or melon, weighing no more than 2-3 kg.
For dinner
  • lean soup or stew;
  • an Apple;
  • diet bun, tea.


On breakfast
  • 2 toasts
  • "egg in a pouch";
  • tea with the addition of non-fat pasteurized milk.
For lunch
  • vegetable soup with a slice of rye bread;
  • orange or grapefruit juice.
At midday
  • banana;
  • 200 ml of natural drinking yogurt.
For dinner
  • fish sticks from the grill or from the oven;
  • boiled beans, asparagus or green peas, grapes;
  • green tea with fresh lemon or lemongrass.


On breakfast
  • toast, ripe tomato;
  • 50 g feta or feta cheese
  • juice from your favorite fruit.
For lunch
  • 50 g low-fat ham on a salad leaf with pepper, cucumber and zucchini;
  • diet or protein bun;
  • an Apple.
At midday
  • 100 g steamed tuna;
  • vegetable salad;
  • 2 slices of cereal bread;
  • green tea.
For dinner
  • 100 g chicken chop;
  • portion of mashed potatoes;
  • cabbage salad;
  • orange tea.


On breakfast
  • oatmeal in milk;
  • tea, banana.
For lunch
  • portion of stew (no more than 250 g) with chicken;
  • green tea.
At midday
  • hot sandwich with hard cheese slice and tomato.
For dinner
  • fish sticks from the grill or from the oven;
  • boiled beans, asparagus or green peas;
  • grapes;
  • 200 ml of juice.


On breakfast
  • 2-3 melons;
  • 200 ml of natural drinking yogurt.
For lunch
  • boiled chicken fillet;
  • pear or orange.
At midday
  • lean soup;
  • some toasts with tomatoes.
For dinner
  • pasta with tomato and garlic sauce, decorated with basil;
  • 50 g of chicken meat;
  • banana, tea or juice.


On breakfast
  • 200 g of fruit assortment of apples, pears, citrus fruits, banana, kiwi, which can be seasoned with low-fat homemade yogurt.
For lunch
  • 200 g of freshly chopped cabbage;
  • rye toast, 50 g of hard cheese, 30 g of low-fat ham;
  • kiwi tea.
At midday
  • hot sandwich with cheese, tomato and herbs.
For dinner
  • boiled potatoes;
  • fresh vegetable salad;
  • 200 ml of some fruit juice.

The best recipes to lose weight on your legs and buttocks

Greek salad

For weight loss buttocks it is important to regularly use fresh vegetable salads. Greek salad as one of the most famous dishes of Mediterranean cuisine is the best option for maintaining 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 lower diet, it is better to choose a lower-calorie option without feta, salt, oil and olives.

Fruit juices

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

Apple and 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;
  • youth elixir: 0.5 tbsp. mountain ash, 50 g of white table grapes, 1 grapefruit;
  • cleaning: 1 carrot, 1 green, 1 red apple, 1 nectarine, 1 cucumber, 3 plums.

Vegetable stew

This dish is always present in all long-term, sports and health diets, because it is a wide range of stewed vegetables with or without meat. The main secret is the prolonged languishing of various vegetables in a small amount of broth or in water with the addition of 1-2 tablespoons of vegetable oil. To cook a variety of stew options, just change the set of vegetables for the season.

For weight loss legs are best suited:

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

Advantages and disadvantages

  • firm and smooth skin;
  • taut and healthy legs;
  • prevention of cellulitis, swelling and seizures;
  • lack of exhausting hours of training;
  • the food is delicious, the right eating habits are developed.
  • you need to constantly cook, squeeze juices, buy fresh quality products;
  • portion control;
  • home lunches and snacks may not fit into the work schedule, so you can delay losing weight on vacation or taking food with you in portioned dishes;
  • Despite the fact that leg correction is possible by changing the diet, to achieve a faster effect, it is better to add swimming, cycling, evening walks, badminton games, the ball, etc. in general, everything that is so useful to do on vacation.

Feedback and Results

Very rarely, girls resort to body shaping simply by going on a diet, most often these are special exercises, fitness and consultations with a trainer, and lowering daily calories and changing the menu are necessary exclusively for weight loss. But the grassroots diet in practice shows that you can also adjust the figure due to the special nutrition developed by professional nutritionists. Of course, you will not achieve dramatic results, but remove a couple of centimeters and improve the condition of the legs, improve the skin and blood vessels.

Positive reviews of losing weight due to grassroots diet:

  • «... In a week, the volume of the hips became 2 cm less, the weight stands still, it became easier to walk, shortness of breath left ";
  • «... I didn’t take 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 the food is four meals a day - this afternoon snack doesn’t fit into my work schedule, but without it the weight goes fine, the second week - minus 4.5 kg ".

Diet price

Considering that the menu of every day almost always includes chicken, vegetable salad, soup, fruits, sour-milk drinks and juices, even with the strictest savings and the purchase of products for the season, a low-weight diet day will cost at least 250 rubles. Therefore, to achieve the minimum results of weekly weight loss of the legs and hips, it is necessary to spend about 2-2.5 thousand rubles on food. A great help can be your summer house or a personal plot - use all seasonal vegetables, fruits, berries and herbs and this will save you half the budget.

Watch the video: Shape Your Hips, Inner Thighs & Butt at Home, Cardio Workout w Stretches, Fitness (January 2020).

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