The best gift you can do it yourself for the New year – not put off until tomorrow what you need to do today. Well, before you is a great plan, with which you can lead the body in the ideal shape just for 21 days.
The first week
The experts WH are unanimous: it is not about the healthy and effective way to lose those extra pounds and tighten muscles, but a combination of proper nutrition, physical activity and discipline.
And as miracle pills? Ask for it in patients with the kidneys those unfortunates who believe in the power of drugs. But may, just a month to starve? Oh, and become a nervous lady with a slow metabolism and only need of the body – hold the fat in any way, at least from the carrots. All, with the prelude finished. The time will come.
Catering
Your task: not to refuse to eat in the name of the thin, and to build such a system of eating that will accelerate the metabolic processes in the body and help the body burn excess fat and build muscles.
The basis of the diet should consist of: chicken, turkey, lean red meat + fish, avocado, olive oil + eggs and dairy products + fruits, vegetables and herbs + whole grain products + natural spices and seasoning + clean still water.
Under the ban: all kinds of canned products + carbonated beverages (including water) + alcohol + smoked, salted and fried foods + refined sugar and white flour + sources of caffeine (coffee, tea, energy drinks, chocolate).
TIP
You're trying too hard to eat as much fresh, not who was the thermal processing of vegetables and fruits; the most suitable way of cooking meat, fish and side dishes – baking and warka.
An example of a menu
The main thing in the diet – variety! Suggested here the menu for each week – just examples of how to combine foods. You can choose from three lists of favorite dishes and rotate them on your own, or come up with their own options with regard to the recommended caloric value of each meal, or take a look at the section "the Day of the flat belly" and choose something tasty there.
Breakfast
- 200 g of oat flakes with dried fruit; ⅔ cup milk, low fat ice-cream; fruit
- or 2 whole grain toast; 30 g cheese; boiled egg; fruit
- or 150-200 g of cottage cheese with honey; 30 g of nuts; a glass of freshly squeezed juice
- Vegetable salad with dressing of lemon juice and olive oil; hot sandwich (whole wheat bread, greens, chicken breasts, soft cheese); fruit
- or salad with potatoes, chicken breast, cherry tomatoes and a dressing of honey and dijon mustard; fruit
- or a sandwich with whole grain bread, salmon, avocado and dill; natural yogurt
Dinner
- Baked fish with vegetable salad
- or whole wheat pasta with lean minced beef, garlic, parsley, tomatoes and dry herbs; herbal teas
- or chicken fillet without skin; a garnish of roasted vegetables (pumpkin, broccoli, onion with olive oil and spices), fresh tomato with 1 tbsp of feta
The second week
Noticed that he became irritable? It is not surprising that, when a person must train hard, and encourage each other chocolate cannot be. Your salvation – dairy products: they contain the amino acid tryptophan, which is needed by your body for the synthesis of serotonin – the hormone of good mood.
If after 10 days fighting belly is the reason why-it's not drawn, it makes sense to reject all kinds of leguminous vegetables, cabbage and dried fruit – these products may be the cause of flatulence and bloating, which do not give you the opportunity to enjoy the first results.
An example of a menu
Breakfast
- Omelet of two eggs; tomato; 30 g cheese; small baked apple with honey and cinnamon
- or smoothies of banana, drinking yogurt and vanilla; roll with salmon, avocado and cucumber
- or 200 grams of buckwheat with quickly fried onions, carrots and peppers; natural yogurt; fruit
Lunch
- 250 ml soup with chicken and vegetables, lettuce salad with tomatoes, cucumbers, peppers, and onions, dressed with olive oil and hair like flax seeds
- or salad with baked pumpkin, spinach, cottage cheese and lemon-oil salad dressing; 2 rye loaf with lean ham; fruit
- or 250 g of couscous with steamed vegetables (carrots, onions, corn, peas)
Dinner
- Pita with finely chopped beef, lettuce and a dressing of natural yoghurt with garlic and dill)
- or a steak with a garnish of fresh vegetables; baked apple with honey and cinnamon
- or 1 roasted red beets; 3 rye loaf with soft goat cheese; 10 large olives
TIP
Not give up from the snacking – these low calorie meals are to maintain a stable level of sugar in your blood, and ensure that you won't eat all, what he was getting into, at night looking. The perfect daily snack – fruit or berries, crackers with soft cheese; in the evening – dairy products, fresh vegetables, lettuce.
How many can you eat at once
To hunger is not decreased your efforts, remember that the dose is:
- 100-150 g of vegetables (about the size of your fist)
- 150 ml of milk and dairy products
- 120 g of meat or fish (about the size of a palm)
- 1 tsp vegetable oil
- 12 grapes
- 1 apple, banana, orange or pear
- ½ Mango or grapefruit
- ¼ Avocado
The third week
The success of the whole three weeks of the program largely depends on how well you sleep. Try to improve the quality of their rest while listening to the night of classical or jazz music: studies have shown that people, who in the night looking enjoyed the melodies in the rhythm of 60-80 beats per minute, sleep better.
An example of a menu
Breakfast
- Cheesecakes with maple syrup; natural yogurt; fruit
- or a warm sandwich with rye bread, lettuce leaves, fried egg and slices of grilled chicken breast; fruit
- or 200 grams of muesli with milk and dried fruit; fresh figs; 30 g of hard cheese
Lunch
- A warm salad to get the quinoa, steamed vegetables, turkey and coriander; the fruit
- or broth with croutons and a poached egg; tomato 50 g in the lower half of the mozzarella cheese under balsamic dressing
- or fish fillet with vegetable salad; toast with peanut paste; fruit
Dinner
- Whole grain spaghetti with chicken minced meat and sauce from tomatoes, garlic and parsley; vegetable salad
- or roasted red pepper, stuffed with brown rice and ground beef; 6 cherry tomatoes with 1 tbsp of soft cheese and herbs
- or fish fillets with rosemary and fried onions; natural yogurt
By the way: Scientists from Sweden exactly what bread is useful for those who want to squeeze with the dress-case: gingerbread. Experimentally proved, that after the 8 hours after a snack rye bread make people feel less hungry than those who ate wheat.
TIP
A selection of desserts do you have now little – fruits-berries yes cottage cheese. But if you sprinkle them with cinnamon or vanilla, it is easy to fool the body, bored for the test. Cinnamon, by the way, also regulates the level of sugar in the blood, and therefore will not allow, to prepare a mess with you head.