11-day diet is an example of a fad diet that promises a relatively quick weight loss and whose objective is to help you lose about 9 kilos during the 11 days.
11-day diet incorporates the concept of changing calories and combines specific foods in a way that can help burn fat and calories. The only recommended exercise in the diet is a 30-minute walk every day.
The diet consists of eating the same meals over and over again and it is a low-calorie diet. So it is not such a sustainable diet plan but it can help with rapid weight loss. Keep in mind that a diet that promises rapid weight gain can be unhealthy.
11 day weight loss
The 11-day Diet works with your metabolism that will adapt very quickly to the amount of food you consume daily, accelerating the weight loss process.
This diet works on the basis that the human body generates a certain tolerance to certain foods prioritizing others, since some will be burned first and then the same process will begin but slower for fats.
Many nutritionists agree that in general if the consumption of calories in a traditional diet is reduced, the body will adapt to this procedure and the metabolism will also reduce fat burning.
For that reason, this weight loss plan does not focus so much on the shortage of calories consumed but rather pays more attention to the calories within your usual eating system.
11 day detox diet benefits
- Improve your digestion and started experiencing regular bowel movements
- Improve your nutrient absorption
- Ditch the sugar cravings
- Strengthen your immune system
- Get deeper and more restorative sleep
- Discover the tools you need to de-stress in the real world
How to make the 11 Day Diet
In the Diet of the 11 days you will have to make 2 main meals daily, in addition to breakfast and snack, but not every day of the 11 that make up the diet. This means that you should not restrict the consumption of many foods but eat certain types of food for a week and then a different one the following week.
We could say that this diet seeks to “cheat” your metabolism that will adapt quickly to changes in diet, because if you vary the types of food every two weeks your body will not have enough time to adapt and will continue to burn fat constantly.
An example to understand how this plan works to lose weight is: If you eat 1500 calories for a week and then 1000, your body will continue to burn the same amount of fat as if you consumed 1500 calories.
On the other hand, the 11-day Diet is not restrictive in terms of carbohydrates, proteins, vegetables, fruits, etc., and therefore it is easy to follow, but it is always recommended that a doctor supervise your evolution.
11 day diet menu
Here is an example of a daily menu that can be used as a guide to follow the 11-day Diet:
First stage of the diet (6 days)
1 cup of tea without sugar
1 glass of fruit yogurt
Assorted vegetables steamed.
1 cup of coffee with skimmed milk without sugar.
1 citrus fruit
1 toast of bran bread.
100 grs. of red meat, chicken or fish on the grill.
1 portion of vegetable salad of your choice.
1 light fruit gelatin.
Second stage of the diet (5 days)
grapefruit juice, tea or coffee,
2 toast with low fat cheese.
1 fillet of hake grilled.
Green leaf salad with lemon juice, salt and olive oil.
fruit salad from season.
1 skimmed yogurt
1 cup of tea without sugar
2 cups of vegetable broth.
scrambled of vegetables of your choice, with 2 egg whites and 1 whole egg.
Keep in mind that in this plan to lose weight after eleven days of diet and after three days of rest you can resume it without problems. During the rest days you can increase your diet.
Calorie Shifting Diet Generator
It is a generator for meal plan for 11 days duration, 4 meals per day. You can use these meals without any order. There are no specified meals for first day or for second day. You can use any meals in any day. In addition, there is no restriction about food quantity, you can eat without count calories but don’t reach to be too full. However, you should wait for 3 hours between meals. The last thing is drinking 8 glasses of water daily.
The objectives of the 11-day diet consist of losing 6 to 10 pounds in the first two weeks and 1 or 2 pounds per week. Diets that severely restrict calories can be dangerous. However, you can compensate your diet with a diet of fruits and oats that will provide you with a variety of nutrients essential for overall health. While the diet will not consist exclusively of fruits and oats, a lot of the calories will come from these foods, and as a result, it is more likely that you will meet all your fiber, antioxidant and micronutrient needs. The function of a fruit and oatmeal is to provide your body with many of the essential nutrients you need.
Fruits are naturally rich in carbohydrates, vitamins, antioxidants and soluble and insoluble fiber, and oatmeal is an excellent source of whole grains and soluble fiber. By combining these two foods by eating them every day, you can reduce the risk of cardiovascular diseases and cancer, improve your intestinal health and meet daily carbohydrate requirements. Fiber, fruits and oats that are naturally rich in soluble and insoluble fiber. Soluble fiber is particularly important for health because this type of fiber has been shown to lower cholesterol levels.
Insoluble fiber is also beneficial for health, although your body can not digest insoluble fiber, or fiber-rich foods, it will pass through the gastrointestinal system, keeping your intestines in a regular way preventing constipation. Antioxidants are nutrients found in plant foods, such as fruits and cereals that protect the body. Some of the antioxidants are commonly found in fruits that include lycopene, beta carotene and vitamins A and C.
The diet of fruits and oats is extremely high in antioxidants, according to the National Cancer Institute,this type of plant-based diet can potentially protect you against gastric, lung and prostate cancers. The nutrient micro nutrients are vitamins and minerals found in foods and beverages that are commonly called micronutrients simply because they are found in small amounts of larger nutrients such as carbohydrates, fats and proteins. Most fruits are rich in micronutrients and contribute significantly to your daily intake of vitamins B, A and C as well as minerals such as calcium, phosphorus and potassium.
Oats also contain a variety of B vitamins, calcium and iron. The oat diet plan incorporates these foods in a large number of ways. First of all, you can always have whole grains of oatmeal with fruits for breakfast. You can incorporate it through ground oats and fruits in a protein shake or a fruit smoothie for a snack. Remember to consult your doctor before drastically changing your diet.