The best gift that you can make yourself for the New year, do not leave for tomorrow what you need to do today. So, before you is a super plan, with which you will be able to make your body in perfect shape in just 21 days.
The first week
Experts WH are unanimous in consider: - there is no more healthy and effective way to lose weight and tighten the muscles, that the combination of proper nutrition, physical activity and discipline.
And as miraculous pills? Ask this in renal patients those unfortunate people, who believed in the power of medicines. And you can, you just need a month to die of hunger? Oh, and if you become nervous lady with a disability the metabolism and the only need for the body to stock up fat in any way, in spite of the carrot. Everything with the prelude, deleted. Time was.
Meal plan
Your task is to: do not give up a meal in the name of thinness, and build a power system, which will speed up the body's metabolic processes and will help the body burn excess fat and build muscles.
The basis of the diet should be: chicken, turkey, lean red meat + fish, avocado, olive oil + eggs and dairy products + fruits and vegetables + whole foods + natural spices + pure water.
Prohibited: all kinds of canned products + soft drinks (including water) + alcohol + smoked, salted and fried foods + refined sugar and white flour + sources of caffeine (coffee, tea, energy drinks, chocolate).
TIP
Try, there are more fresh, not exposed to thermal processing of fruits and vegetables; the most suitable method of preparation of fish, meat and garnish – baking and kitchen.
Sample menu
Important in the diet – the diversity!!! Propose here the menu every week are just examples of how to combine products. You can choose one of the three lists, favorite dishes and switch them, at its discretion, or with your own options having regard to the recommended calories of each meal, or take a look at the section "a Day for a flat belly" and choose something unforgettable experience is our there.
Breakfast
- 200 g of oatmeal with dried fruit; two thirds cup milk, low-fat; fruit
- or 2 whole grains of roasted; 30 g cheese; boiled egg; fruit
- or between 150 and 200 g of cottage cheese with honey; 30 g of nuts; glass of fresh juice of
- Vegetable salad with sauce of lemon juice and olive oil; hot sandwich (whole wheat bread, vegetables, chicken breast, cheese, soft); fruit
- or salad with porridge, chicken breast, cherry tomatoes and sauce of honey and dijon mustard; fruit
- or a sandwich with whole grain bread, salmon, avocado, and dill; yogurt
Dinner
- Baked fish with lemon salad
- or whole wheat pasta with fast ground meat, the garlic, the parsley, the tomatoes and dried herbs; herbal tea
- or fillets of chicken without the skin; dish of boiled vegetables (pumpkin, broccoli, onion with olive oil and seasonings), fresh tomatoes with 1 St. l. feta cheese
The second week of
I noticed that you became irritable? No wonder, when you have to train hard, and reward yourself of chocolate, it is not possible. Thy salvation – in dairy products: they contain the amino acid tryptophan, that is required by your body for the synthesis of serotonin – a hormone of good mood.
If after 10 days of fighting, of belly why not retracts, has the sense of rejecting all types of beans, cabbage, and dried fruit – these products may cause abdominal distension and flatulence, which do not give to thee rejoice with the results.
Sample menu
Breakfast
- Omelet of two eggs; tomatoes; 30 g cheese; small baked apple with honey and cinnamon
- or smoothie of banana, drink the yogurt, and vanilla; roll with salmon, avocado and cucumber
- or 200 g of wheat grain with quickly seared the onion, the carrots and the Bulgarian pepper; yogurt; fruit
Lunch
- 250 ml of soup with chicken and vegetables; salad leaves with tomato, cucumber, bulgaria pepper and onion, doubled the olive oil and linanime seeds
- or salad cooked with pumpkin, spinach, cheese and lemon-oil dressing; 2 rye in the loaf lean ham; fruit
- or 250 g of couscous with fried vegetables (carrot, onion, corn, peas)
Dinner
- The pita finely chopped meat, lettuce and sauce of natural yoghurt with garlic and dill)
- or the steak with a side dish of fresh vegetables; baked apple with honey and cinnamon
- or 1 beet cooked; 3 rye of the loaf with goat cheese; 10 large olives
TIP
Do not give up on snacks – these meals low calorie are there to maintain a stable level of sugar in your blood and ensure that you do not eat everything, that will come in the night looking at. Perfect daily snack – fruit or fruit, crackers and cheese, soft; at night – milk products, fresh vegetables, a salad.
How much you can eat at a time
For hunger not to compromise your efforts, remember that the portion is:
- 100 to 150 g of vegetables (size of your fist)
- 150 ml of dairy products
- 120 g of meat or fish (about the size of the palm of the hand)
- 1 h. l. vegetable oil
- 12 grapes
- 1 apple, banana, orange or pear
- ½ Mango or grapefruit
- ¼ Avocado
The third week
The success of the entire traineelNoy of the program depends on, if you sleep. Try to improve the quality of your holiday destination, listening to a night of classical or jazz music: studies have shown that people that night looking we appreciate the songs at a pace of 60 to 80 beats per minute, sleeping better.
Sample menu
Breakfast
- Cheesecakes with maple syrup; yogurt; fruit
- or hot sandwich with taste of rye bread, lettuce, boiled egg and roast with slices of chicken breast; fruit
- or 200 g of the granola with milk and dried fruits; figs, fresh; 30 g of cheese
Lunch
- Salad hot with quinoa, fried vegetables, peru, and coriander; the fruit
- or beef broth with croutons and a hard-boiled egg; tomato with 50 g of mozzarella under balsamic
- or fish fillets with lemon salad; toast with peanut pasta; fruit
Dinner
- Whole grain spaghetti with chicken breast and milled tomato sauce, garlic and parsley; a salad of vegetables
- or baked Bulgarian pepper stuffed with rice and ground beef; 6 cherry tomatoes with 1 St. l. soft cheese and herbs
- or fish fillets with rosemary and lemon dish; natural yoghurt
The purpose: Scientists from Sweden know exactly which bread is most useful for those who wish to squeeze with a dress-bag: rye. It was proved experimentally that after more than 8 hours after the snack the flavour of the rye bread, people feel less hungry than those who ate millethNY.
TIP
Selection of desserts-you now, is small fruit and berries yes, cottage cheese. But, if sprinkled with cinnamon or vanilla, you can easily trick the body, bored about the test. Cinnamon, by the way, and regulates the level of sugar in the blood and, therefore, will not allow the hunger to confuse you in the head.