Among the contemporary abundance of diets, it is easy to get confused.
Low-carb, with high fiber content, and the spoons, tea diet, 2 days fasting, cleansing diet... Newbie here is not easy to understand. Although, in my opinion, the diet should be simple and understandable. If so, all you have to do is simply keep the power plan. And very soon you will be able to see real results!
We have compiled for you the feeding program therefore, it was easy to follow. It is for those who want to:
- Quickly get rid of the fat (in other words, lose weight)
- Maintain lean muscle mass
Weight loss boils down to a simple scheme – you must consume less calories than we burn. That is all. The best way to do this is to maintain a diet and do physical exercises. So, let's pass directly to the power plan.
You can express in a few words: eat small well balanced portions during the day. If to speak more specifically, you should eat 3 times per day and to make 2 snack. By required, add more a snack. The time between meals should be 3 hours.
Food program to lose weight
Consume the following foods:
- Green, red and yellow pepper
- The apples
- Green beans
- All green leafy vegetables, in addition to lettuce
Daily eat 2-4 servings of the following products:
- The berries
- More than those fruits that likes to
With each meal eat 100-170 grams of one of the following products. They can be cooked and grilled, extinguish or bake. No breaded, and bake!
- Turkey breast
- Chicken breast
- A steak
- Pork (lean)
- Eggs (2 or 3 PCs.)
With each snack eat a portion of the following products. During your stay on this diet I do not recommend to consume dairy products, but if you feel them in extreme need, then eat them during snack:
- The cashew nut
- Natural peanut butter (without sugar and salt)
- Low-fat cottage cheese
- Skim milk
The following products eat just after your workout and only in small quantity:
- Whole grain bread and pasta
- Other whole grain products
The following products consume in extremely limited quantities or delete everything:
- Salad dressings
- The oil
Food and drinks must be totally avoided
- The aeration (tons of sugar and empty calories)
- The alcohol (empty calories, as well as harmful products that accompany its addictive)
- Salad dressings (mayonnaise and t. p.)
Sample food plan for weight loss — menu
Here is an example of how should be your day in terms of power:
- 6:00 Workout
- 7:30 omelet of 2 eggs (grilling without oil in a frying pan anti-stick) with green pepper and onion, 1 toast, a small glass of fruits of melon and that currently, 1 cup of black coffee.
- 10:30 10 almonds, 1 apple
- 13:00 a large plate of spinach salad with cucumber and celery, the chicken breast with sauce
- 16:00 a handful of nuts, 1 orange
- 18:30 grilled steak, a large portion of steamed asparagus, a small portion of salad of lettuce and tomato with a bit of special refills.
- 21:00 4 beam-celery with a little peanut butter natural
Some final tips:
- With each meal drink a large glass of water
- Pre-cook meals for the next week. I usually do this in the resurrection. This makes it much easier to diet if you eat the same foods every day.
- Keep a daily journal of food and control your weight. You should lose about 1 kg per week. If it loses less, then you need to make a diet more strict. If you lose more, then you may need to add 1 more snack.
- Delete out-of-use, ready for the packed products.
The weight loss program per week
In those times, when I constantly gave more class time to sports activities, to say honestly, to monitor energy almost did not work.
Before chocolates and other sweets could not resist (yes, and what to hide, I can not, and now without them). Not to be good after eating treats, I had to withstand large loads physical at the academy.
I have searched everywhere, there is a special the weight loss program per week.
The proper diet in a week weight loss
I had a choice: either I become a donut, or you need to change your diet and adapt the training is already as the trainer. And I successfully conquered your body.
After some time, again I had this problem – have gained weight during pregnancy. After the birth you could easily reset the excess weight.
He has now decided to solely your good experience to present to all who want to simple program to get rid of excess weight: the diet menu and exercises.
In fact, to do the exercises, you do not need to use the simulators – can you do the usual house at any time, taking good quality vitamins. The important thing here is the execution correct.
The feeding program in a week for weight loss
When the diet is chosen correctly and positive, the result is already supplied in up to 70%.
Then, the feeding program in a week weight loss includes useful for the body and the forms menu similar to the pyramid:
- Approximately 40% of the diet is vegetables (without sugar beet and potatoes), and fruits (no bananas and grapes); about 20% — culture of cereals, potato, sugar beet, sweet fruits and dried fruits, grain-bread; about 20% containing protein products (meat, poultry, fish, eggs, milk products); and residual of 10% — sweet sweets, and this is very useful, but it is very tasty.
The menu for the week of proper nutrition
Based on that, really compose a personal diet in the day, considering the required amount of calories for the level of energy costs. For example, if on a given day, are scheduled fitness classes, you can and should consume a little more carbohydrates products.
And behold, for the common of the days calories should not be involved, because they are sure to find your place in the form of fat in the abdomen or thighs.
Menu on the day of training
Menu weight loss in training days is:
- The first breakfast: not more than 200 grams of cereals (oats, wheat, rice, wheat). Diversify the pope can be a little bit of milk, fruits, dry fruits. It is permissible for the minimum addition of sugar or salt, but generally best to give it up. The disorder can add cheese curds & (not more than 30 g) cheese cottage (50 g), or eggs well-cooked. With this dish can be a tea or berry Morse (without sugar).
- The second breakfast: don't leave any fruit and in the supplement of 30 g of walnuts or 250 ml of milk products drink.
- Lunch: vegetable soup on low meat broth, or a stew from the stew of vegetables, vegetable salad, a slice of up to 120 g) of meat from poultry, a maximum of 2 slices of bread, a drink organic.
- Snack: a slice of cheese and bread.
- Dinner: fish, steamed or boiled, plus steamed vegetables.
- Before bed: 250 ml of kefir drink. If the exercise is scheduled for the morning, before it is recommended to eat a banana, a piece of bread and dried fruit, and after exercise drink 250 ml of green tea, eat salad vegetables. Complete the food intake is possible only after 2 hours.
A menu for each day of training
Weight loss program for the week with the menu on the day of training is recognized as a pyramid of proper nutrition. The own product list, you can change, the important thing is to not exceed the limit of calories.
The breakfast, lunch and dinner during the week Which can be scrambled, cereals, cottage cheese, fruit yogurt without sugar.
At lunch time, not necessarily there is a soup, you can replace it with the stew with the lemon, adding a piece of meat or fish. If you are outside the house, you can eat a sandwich from the loaf with a thin slice of ham and salad vegetables.
Generally, it is desirable for the work of taking the correct food, and do not need to call attention to the fact that you do not eat fast food or roast rib of the dining room, like most of the colleagues. Pay no attention to the ridiculous, if any. You have to understand that with this diet you will become well-composed, and that the body will only be grateful for nutritious food.
Starting a day, you will not be able to refuse easy and useful menu. For dinner, there are dishes made of cottage cheese or fish, vegetables or fruit only after the heat treatment, as a "snack" can-dairy products, cereals, nuts, wholemeal bread and fruit.
Drink a cup of yogurt before bedtime, you not only taste a delicious product, but also makes the cleaning of the body.
This menu for slimming is not difficult to support the body, the important thing is to tune in to it in psychological terms. And if you dig deeper, this diet is not for the week, he needs to always keep. For weight loss was effective, it does not need to exclude from the diet of complex carbohydrates and protein – they are extremely necessary for the body.
Just a preference need to give lean meat, chicken without skin and low-fat dairy products. Completely exclude fats also not worth. Once a week, you can download the body walk in the steam, exercise yogis.
Exercises to lose weight
Weight loss program for the week includes a set of exercises. During the week is served daily in the exercise it is necessary to devote at least 20 to 30 minutes. The week must have not less than 3 hours of exercise. To enhance and accelerate the results – time Ab Gymnnic – intensify the burning of fat.
Share my complex exercises:
- exercise 5 min: walk in place, slopes, and twists, mahi hands, and the like;
- squats 3 walking. Each approach = 50 abdominal;
- invested in 3 of the approach. Each leg up to 20 times;
- mahi feet in a horizontal position. 3 sets of 20 times;
- exercise scissors feet, the body position — lying on his back;
- push-ups from the ground (if it is difficult, with the knees). 3 approach to 10 to 15 times;
- the exercise of the scissors with the hands, the position of the foot. Try to stretch your pectoral muscles;
- take the hands and the feet. Put yourself on hands and knees to draw the belly. Gently pluck from the ground to the right an arm and a leg, and pull them in a straight line. After you change position. 3 sets of 8 to 10 times for each side;
- torsion bars in the prone position. You should try to play right with the elbow to bendtwow left knee and vice-versa. 3 sets of 30 times;
When each exercise should not forget to tributaries drink, to accelerate the exchange processes, in which is calculated the weight loss program in a week.
You can add to your jogging exercises. If you exercise 3 times per week (1 hour), can be from 30 minutes to comply with the recommendation, and the remaining 30 minetü dedicate probika. You can also use any other aerobic program.
I gave to all those who want your personal example of exercises that I do each day, and also your diet. Sticking to this program for weight loss, per week, I easily dropping 7 kilograms. I agree, this is a very good result!
Only nutrition professionals that the patient may lose this amount of fat tissue. This rate of weight loss may not hurt the organism, the probability that the weight will come back is minimal.
Important is that with this program from the body comes out is the adipose tissue, and not muscle or water. The body slims down, and that the body does not have a disability of any an important component of the food.
This entire weight loss program per week devoted to recreation.