Among the modern amount of of the diet it is easy to get confused.
Low-carb, high fiber, chinese tea diet, 2-day fasting, cleansing diets... Newbie here is not easy to solve. Although, in my opinion, the diet should be simple and understandable. If this is so, then all you have to do – just adhere to the eating plan. And very soon you will be able to see real results!
We have compiled for you a program of nutrition, so that it was easy to follow. This is for those who want to:
- Quickly get rid of the fat (in other words, lose weight)
- Preserve muscle mass
Weight loss is reduced to a fairly simple scheme – you need to consume less calories than you burn. And that's all. The best way to do it – stick to the diet and perform the exercise. So let's get right to the power plan.
It may be expressed in a few words: eat small well balanced portions throughout the day. If we talk specifically, then you should eat 3 times a day and 2 snacks. As needed, add other snacks. Time between meals should be 3 hours.
Program nutrition for weight loss
Consume these foods:
- Spinach
- Broccoli
- Green, red and yellow pepper
- Cucumbers
- Apples
- Asparagus
- Cauliflower
- Green beans
- Cabbage
- Celery
- All green leafy vegetables except lettuce iceberg
- Water
A day eat 2-4 servings of these products:
- Carrots
- Bananas
- Berries
- Peaches
- Plums
- Oranges
- Another one of those fruits that you love
With every meal eat 100-170 g one of the following products. It is possible to cook on the grill, put out or bake. No breeding and roasting!
- Turkey breast
- Chicken breast
- Steak
- Pork (lean)
- Eggs (2 or 3 pcs)
With each snack eat one serving of these foods. During your stay on this diet I do not recommend to consume dairy products, but if you feel in them an urgent need, then eat them during snack:
- Almonds
- Walnuts
- Cashew
- Natural peanut butter (without sugar and salt)
- Yogurt
- Low-fat cottage cheese
- Skimmed milk
These foods to eat just after your workout and only in small quantities:
- Oatmeal
- Brown rice
- Legumes
- Potatoes
- Whole wheat bread and pasta
- Other whole grain products
These foods to consume in very limited quantities, or remove it completely:
- Sauces salad dressings
- Oil
- Cheese
Foods and drinks that should be completely avoided
- Soda (tons of sugar and empty calories)
- Alcohol (empty calories and harmful products, belonging to his consumption)
- Sugar
- Fastfood
- Salad dressings (mayonnaise, etc)
The pattern of nutrition plan for weight loss — menu
Here is an example of how should look your day with nutrition:
- 6:00 Training
- 7:30 scrambled eggs from 2 eggs (large fried without oil in a frying pan with non-stick coating) with peppers and onions, 1 toast, a small cup of berries with melon and pineapple, 1 cup of black coffee.
- 10:30 10 almond nuts, 1 apple
- 13:00 big plate of salad of spinach with cucumber and celery, chicken breast with sauce
- 16:00 a handful of walnuts, 1 orange
- 18:30 steak prepared on the grill, a large portion, boiled, steamed asparagus, small serving of a salad of leaf lettuce and tomatoes with a little bit of special refills.
- 21:00 4 ray of celery with a small amount of natural peanut butter
A few last tips:
- With every meal drink a large glass of water
- In advance prepare your food for the week ahead. I'm usually in the resurrection. It's much easier to diet if you eat the same foods every day.
- Journal of nutrition and watch your weight. You need to lose about 1 kg per week. If you lose less, then you need to diet stricter. If you lose more, then, maybe, you have to add 1 more snack.
- Exclude from the use of ready-made packaged foods.
Weight loss Program for the week
In those times when I'm constantly given to the pursuit of active sports, honestly say, watch the consumption of almost didn't work.
Before chocolate and other sweets can't resist (oh, and what, to be honest, I can't and now without them). To better after the intake of treats, I had to endure great physical loads in the gym.
I've searched everywhere, there is a special weight loss program for the week.
The right food for the week for weight loss
In front of me was a choice: either I become a doughnut, or need to change the diet and adapt the exercises as a fitness coach. And I have successfully subdued your body.
After a while he showed up again, this problem gained weight during pregnancy. After birth they could easily lose the weight excess.
Now she has decided to exclusively on your own positive experience, to present to all interested parties the easiest program to get rid of excess weight: the menu for weight loss and complex exercise.
By the way, in order to perform the exercises, not necessarily to use the simulators – their possible to do in normal domestic conditions at any time, taking good quality vitamins. The important point here is the correct version.
The Program is the food for the week for weight loss
When a diet is selected the right way – a positive result is guaranteed already up to 70%.
So, the program, the food for the week for weight loss includes a useful for the body and the character menu, like this pyramid:
- If approximately 40% of the diet is vegetables (no beets, and potatoes) and fruit (no bananas and grapes); about 20% — cereal culture, potatoes, beets, sweet fruits and dried fruits, cereals, bread, about 20% — containing foods protein (meat, poultry, fish, eggs, milk products); and the remaining 10% — the sweet goodies, it is not too useful, but very tasty.
Menu for the week of proper nutrition
On the basis of this real build up a personal menu for the day, given the right amount of calories for the level of energy costs. For example, if in a certain day of the scheduled fitness classes, and need to use a bit more carbohydrates products.
And here is for the normal days calories can not engage, because they will certainly find their place in the form of fat on the abdomen or on the sides.
The Menu on the day of training
Menu for weight loss in training days is:
- The first breakfast: 200 g of oatmeal (oatmeal, buckwheat, rice, millet). Diversify this porridge can be a small amount of milk, fruit, dried fruit. The permissible minimum addition of sugar or salt, but it is generally better to waive. To kas it is possible to add cottage cheese (no more than 30 grams), cottage cheese (50 g), or hard-boiled eggs. To wash down this food you can tea or berries Morse (without sugar).
- Second breakfast: make sure that all the fruit and in the supplement of 30 g of nuts or 250 ml of dairy drinks.
- Lunch: vegetable soup on low broth or stewed meat, stewed vegetables, salad of vegetables, a piece (up to 120 g) meat, poultry, a maximum of 2 slices of bread, natural drink.
- Snack: slice of cheese and bread.
- Dinner: fish boiled steamed or baked, plus steamed vegetables.
- Before bed: 250 ml of kefir drinks. If physical exercise is scheduled for the morning, then in front of him, it is appropriate to eat a banana, a slice of bread and dried fruit, and after a workout, drink 250 ml of green tea, eat a vegetable salad. A complete meal is only possible after 2 hours.
The Menu for each day of training
Weight loss Program for the week with this menu on the day of training recognized by the pyramid of proper nutrition. Alone the list of products you can change, the main thing is not to exceed the caloric value.
Breakfast, lunch and dinner during the week, it is possible to: omelets, oatmeal, cottage cheese, yogurt, unsweetened fruit.
The dinner is not necessarily, there are one soup, you can replace it with vegetable stew, add a piece of meat or fish. If you are outside the home, you can eat a sandwich from the loaf with a thin slice of ham, and a vegetable salad.
In general, it is appropriate to work to take the right food, and it is not necessary to keep harping on this on what you eat, not fast-food or fried meatballs from the cafeteria, like most of my colleagues. Ignore the taunts, if any, will be. You must realize that with the help of such a diet you will become slim, and the body will just be grateful for healthy food.
Started once, then you cannot refuse such an easy and useful menu. For dinner you can eat dishes of cottage cheese or fish, vegetables or fruit only after the heat treatment, such as "snacks", you can dairy products, cereals, nuts, whole wheat bread and fruit.
Drink a glass of yogurt before bedtime, you not only can enjoy the delicious product, but you will also make the cleansing of the organism.
Such menu for weight loss is not hard to endure the body, it is important to tune in at him from a psychological point of view. And if you dig deeper, it this diet for a week, it is necessary to hold it always. For that weight loss to be effective, it is not necessary to exclude from the diet of complex carbohydrates and protein – are necessary for the body.
Just prefer to need to put the lean meat if it is chicken meat, without skin, and low-fat dairy products. Completely exclude fats too, not worth it. Once a week it is possible to lay out the body of the march at the spa, exercise is yoga.
Exercise for weight loss
Weight loss Program for the week includes a complex exercise. During the week a day to exercise is the need to set aside at least 20-30 minutes. In the week it should be less than 3-x lessons exercises. To intensify and accelerate the outcome of – band Ab Gymnnic – will increase the burning of fat.
Share your complex exercises:
- warm up 5 min: walking on the spot, the sails and the twists and turns, mahi hands, and the like;
- squats in 3 trip. Each approach = 50 sit-ups;
- lunges in 3 access. On each leg up to 20 times;
- mahi legs in a lying down position on the side. 3 sets of 20 times;
- exercise scissor kicks, posture — lying on the back;
- push-ups from the floor (if it is difficult, it is possible to with your knees). 3 sets of 10 to 15 times;
- exercise scissors on his hands, standing up. Try to strain your pectoral muscles;
- pulls the arms and legs. Stand on all fours, pull your stomach. Smoothly break away from the floor, the right arm and leg, and draw it in a straight line. Then change the situation. 3 sets of 8-10 times for each side;
- oblique twisting in the supine position. It is necessary to try to touch the right elbow to bent left knee and vice versa. 3 sets of 30 times;
- hitch.
During each exercise it is necessary not to forget about the rich drink to speed up the metabolic process, which is designed a weight loss program per week.
It is possible to add to the exercise jog. If you exercise 3 times a week (after 1 hour), can be 30 minutes to carry out according to the recommendations, and the remaining 30 minutes to devote to Jogging. You can use any other aerobic program.
I made available to all who want their personal example of exercises that are performed every day, and also your diet. Stick to a weight loss program, for a week I easily falling 7 pounds. I agree, it is a very good result!
Only professional nutritionists, patients may lose such amount of adipose tissue. Such a rate of weight loss is not able to harm the body, is the probability that the weight will come back, is minimal.
The main thing is, that in such application of the body leaving just the fatty tissue and not muscles or water. The body is weight loss and the body at this time is the lack of any important components of the food.
This entire weight loss program for the week is focused on recovery.