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A simple diet at home.

Борис Зальман
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Editor: Natan Grumel
Натан Грумель
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A simple diet at home designed for people with a lack of activity can help you lose up to 10 kilograms in two weeks.

While a simple diet may seem attractive, it may also appear unrealistic. We are used to thinking that significant efforts are necessary for weight loss. However, we propose a regimen that allows shedding up to 10 kilograms in two weeks without much effort. The secret of the effectiveness of this diet lies in plain water!

Convenience and accessibility.Limitations in the choice of products.
No need for special products.Difficult to comply with long-term.
Saving money.Possible loss of motivation.
Improved self-control.Limitation in the variety of dishes.
Ability to create your own menu.Risk of deficiencies in certain nutrients.
Increased awareness in nutrition.The temptation to overeat after a diet.
Suitable for short term purposes.The likelihood of a “yo-yo effect” when stopping the diet.

The diet plan for the lazy does not mean that you do nothing. There are some recommendations to follow, but they don’t require excessive efforts.

Excess weight is a common issue. Millions of people worldwide try various diets attempting to lose weight. But there’s not always enough time or resources to fully control one’s diet. Some diets require a lot of time for cooking, others entail special diets and physical activity… All these aspects can discourage people from losing weight. Nevertheless, there are diets that don’t impose numerous restrictions, and one of them is the simple diet at home.

The advantage of this simple diet for the lazy promising a weight loss of up to 10 kilograms is that it has a short duration (up to two weeks maximum) and helps develop a healthy habit—consuming an adequate amount of water.

The essence of the simple diet

Today, there are numerous beverages, not all of which can be considered healthy. High sugar content, caffeine, and various additives are not beneficial. We often overlook plain water, which is critically important for our bodies. This is the foundation of the simple diet at home. Within this diet, you’ll become accustomed to drinking plain water in sufficient amounts, replacing less healthy beverages.

Research published in the “Obesity” journal shows that as a result of this diet, the overall calorie intake per meal can decrease by 75-90 calories. This occurs not only because you consume less food but also because water substitutes for less healthy drinks.

The primary rules of the simple diet at home for weight loss

Drink a glass of water 20-30 minutes before meals. This helps reduce appetite and hasten digestion. It’s better not to drink during meals. It’s recommended to start drinking no earlier than an hour after eating.

Thus, this regimen implies not only limiting food intake but also emphasizing increased water consumption. It’s a simple approach that can help you lose weight without significant efforts.

A sample menu for the simple diet for weight loss divides the diet into at least 4 meals a day to avoid feelings of hunger, which can slow down metabolism.

The home diet for weight loss is based on the principles of separate nutrition. This means consuming proteins and carbohydrates separately, for example, having meat without a side dish. The side dish can be saved for the next meal. All substantial carbohydrate-rich side dishes are recommended to be consumed in the first half of the day. Dinner comprises protein-rich foods and vegetables.

However, there are drawbacks to rapid weight loss on the simple diet, which is designed for 2 weeks with an expected weight loss of up to 10 kilograms. This means losing almost 1 kilogram per day, whereas nutritionists recommend no more than 2-4 kilograms per month. The primary disadvantage of this diet lies in the excessively rapid weight loss, which occurs not due to fat loss but through water and muscle loss. As a result, the lost weight quickly returns once you stop strict restrictions.

A simple diet lasting a month is a more lenient variation. 

Nonetheless, weight loss still happens too quickly, and the results do not last long. The most extreme version is the “minus 10 kilograms in a week” simple diet. However, achieving such results is usually impossible, even with a significant reduction in calorie intake. Strict limitations can lead to digestive issues, vitamin deficiencies, and eating disorders.

In fact, with the help of the simple diet, weight loss occurs due to the almost complete absence of carbohydrates in your dietary intake. If you eliminate carbohydrates, your weight will start to decrease. However, the protein products in the simple diet menu are also insufficient. Certified dietitian Tina Marinacchio emphasizes that for a day with moderate activity, around 0.8 grams of protein per kilogram of weight is necessary. This diet doesn’t provide the required amount of proteins; it involves consuming a large amount of plain water, which is a good practice. However, not everyone agrees that water reduces appetite; many people feel even hungrier after drinking a glass of liquid. For such individuals, adhering to this diet will be challenging.

The lazy diet menu includes lean meat, plenty of high-fiber vegetables and fruits, as well as low-fat dairy products. Baked goods, smoked foods, salty foods, and fast food are prohibited. Portion sizes are restricted, so if you hope to lose weight without resorting to diets and physical activities, you’ll have to largely forego the quantity of food to shed those extra kilograms.

Here’s a rough translation of the sample menu for a simple diet at home for a week:

Day 1:

  • Breakfast: Low-fat cottage cheese with fresh fruits.
  • Lunch: Steamed 100 grams of fish and a vegetable salad.
  • Snack: An apple.
  • Dinner: Two boiled eggs and 50 grams of chicken breast.

Day 2:

  • Breakfast: Stewed cabbage without oil.
  • Lunch: Chicken broth and a vegetable salad.
  • Snack: Low-fat yogurt and a fruit salad.
  • Dinner: 70 grams of boiled fish and a vegetable salad.

Day 3:

  • Breakfast: Tomato, pepper, and eggplant salad.
  • Lunch: Mushroom soup served with whole-grain bread.
  • Snack: Cottage cheese with berries.
  • Dinner: 100 grams of boiled beef with vegetables.

Day 4:

  • Breakfast: Cabbage salad with cucumbers and greens.
  • Lunch: Vegetable soup with unleavened bread.
  • Snack: A peach.
  • Dinner: Steamed fish patties and a vegetable salad.

Day 5:

  • Breakfast: Cottage cheese with yogurt and fruits.
  • Lunch: Steamed fish with a slice of rye bread.
  • Snack: An apple and a pear.
  • Dinner: 100 grams of boiled beef with vegetables.

Day 6:

  • Breakfast: Boiled egg and black bread with cheese.
  • Lunch: 80 grams of chicken breast and a vegetable salad.
  • Snack: A nectarine.
  • Dinner: 70 grams of beef and a vegetable salad.

Day 7:

  • Breakfast: Cauliflower with turmeric.
  • Lunch: Turkey broth.
  • Snack: Plums.
  • Dinner: Boiled egg, salad, and 50 grams of fish.

Remember, the provided menu is just an example, and it’s essential to consider individual characteristics and consult a doctor or dietitian when creating a diet plan.

Reviews from people who have followed the simple diet at home confirm that it’s possible to lose up to 10 kilograms in two weeks. However, it’s crucial to remember that this diet is not recommended during pregnancy, for kidney diseases, calcium deficiencies, vitamin deficiencies, breastfeeding, as well as for gastrointestinal, heart, and liver conditions. If you have doubts about this diet, consult a doctor to determine whether it’s suitable for your body.

Here’s the summarized version of the simple diet:

There’s a shortened version of the simple diet that lasts for 7 days. Despite its brevity, noticeable results might be achieved within a week, although not as significant as with the full diet.

Many opt for the simple diet at home as a quick way to shed extra weight, which is understandable. However, this eating method does not work equally well for everyone. If the body is dehydrated, weight gain might occur initially. Also, relying solely on water without additional dietary restrictions won’t be enough to truly lose 10 kg. Nevertheless, drinking water before each meal is recommended as it helps reduce appetite and accelerates the weight loss process.

About Fast Food!

It’s important to note that water cannot substitute for fast food and constant late-night visits to the refrigerator. Physical activity is also necessary to keep the body in shape. Drinking water before meals helps reduce the desire to eat and contributes to speeding up metabolism.

Those who followed the simple diet note that the recommended water intake may vary. Some might drink two glasses of water, while others might find one and a half sufficient. The essential thing is for the water to be at room temperature, not too hot or too cold, and to sip it slowly. It can be well water, mineral water, or simply filtered water.

Equally important to remember is that any other beverages during this diet are considered snacks. Before drinking tea or coffee, it’s necessary to first drink water and wait a bit. This is another advantage of the diet since small snacks often arise from an instant desire to eat, and waiting for half an hour contradicts this concept. Thus, more regular eating with specific time intervals is beneficial for the body.

Even if you don’t achieve the advertised result of losing 10 kg in a month with the “lazy” diet, you’ll still develop a healthy habit, which is a significant achievement in itself.

It’s worth noting that many who have tried the simple diet at home highlight its cost-effectiveness since it doesn’t require significant financial investment. Instead of fast food and processed foods, it’s recommended to consume more fruits and vegetables, which provide the body with necessary vitamins. This is an added bonus for health. Additionally, another convenience is that in many cases, there’s no need to cook separate dishes; you can eat the same as everyone else but in smaller portions.

Limit Yourself Comfortably

However, any diet involves certain limitations, and it’s crucial not to push yourself too hard. Above all, when following the “lazy” diet, it’s important to focus on your comfort. Constantly having to force yourself significantly increases the risk of a setback. It can be disheartening if the week’s results are undone over the weekend. If drinking two glasses of water isn’t comfortable for you, it’s okay to limit it to one. Warm water is preferred, so favoring tepid water is an option. If you feel you’re not consuming enough water, you can replace a meat or fish serving with soups, which are ideal for this diet.

If you spend a lot of time outside of home or the office, especially on your feet, it’s recommended to plan your daily route. The abundance of water in the “lazy” diet means frequent visits to the bathroom.

It’s essential to monitor your well-being and condition. Perhaps at the start of the diet, additional vitamin intake might be required as some essential nutrients will be eliminated along with the restricted foods. It will take time to achieve balance.

And remember, the “lazy” diet is not a one-size-fits-all solution!


What is the secret behind the effectiveness of a simple diet?

The secret behind this diet’s effectiveness lies in replacing unhealthy drinks with water, reducing overall food calorie intake, and decreasing appetite.

What rules should be followed when adhering to a simple diet for weight loss?

Important rules include increasing water intake before meals, limiting consumption of unhealthy beverages, and adhering to separate meals.

What foods are recommended to include in the menu of a simple diet?

The diet should include lean meat, vegetables, high-fiber fruits, and low-fat dairy products.

What are the disadvantages of following a simple diet?

Disadvantages of this diet include rapid weight loss, primarily due to water and muscle loss, possible hunger pangs, and quick weight regain after completing the diet.

How can a simple diet be made less strict and more sustainable?

To make the diet more sustainable, follow it over a more extended period and increase the intake of protein and healthy carbohydrates.

What recommendations should be followed to ensure the diet genuinely aids in weight loss?

Recommendations include moderate physical activity, regular water intake, and portion control to make the diet more effective and sustainable.


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About the author

Борис Зальман

Boris Zalman

Associate Professor, outstanding nutritionist and gastroenterologist. His professional activities focus on the study and treatment of gastrointestinal diseases, as well as the development of optimal dietary strategies to improve the health of patients. With a deep knowledge of gastroenterology and expertise in nutrition, Boris Zalman helps his patients achieve optimal nutritional status and provide reliable support in managing their gastrointestinal problems.
Опубликовано в Diets

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