Diet for weight loss abdomen and hips is an effective method of body shaping and volume reduction in the waist for women. For using the diet of the useful low-calorie products and the correct mode of nutrition you can get rid of 3-5 kg of excess weight per week.
The rules of the diet
The result of the diet is achieved by maintaining optimal daily norm of calories to 1400 kcal. For counting the energy value of the meals from the daily menu it is necessary to use the table calorie products.
For the correct formation of the diet it is necessary to use the following recommendations:
- adhere to the daily allowance of calories;
- receive food 4 times a day, but no later than 3 hours before bedtime;
- in the breaks between meals is allowed to drink tea and coffee without sugar;
- the daily dose of water should be 1.5-2 liters;
- eat protein foods at each meal;
- to regulate the amount of slow carbohydrates and eat no more than 300 grams of carb meals a day;
- the daily amount of fat in the diet should not exceed 30 grams;
- avoid too sweet fruits;
- eat no more than 100 grams of fruits daily (in the morning).
The maximum period for which it is recommended to stick to a diet is a month.
What you can eat and what not to do (table)
Foods that are allowed to eat on a diet for weight loss belly and sides provide the body with the necessary proteins and useful (slow) carbohydrates, does not cause fat storage and contribute to accelerating the metabolism.
In the period of weight loss it is forbidden to consume fast carbohydrates (sugar, products made from white flour), but also trans fats, fast food, sweeteners, which cause the emergence of excess weight due to the accumulation of subcutaneous fat and slowing metabolism.
| Products | What is possible | That cannot be |
|---|---|---|
| Pastry | Whole wheat bread made from rye or wheat flour, bread made of bran | Bread and bread from wheat flour of the highest grade, sweet pastries with sugar |
| Meat, poultry | Low-fat varieties: veal, beef, rabbit, turkey, chicken. Offal: liver, heart, kidneys, chicken gizzards | Grilled meat, sausages, semi-finished products |
| Fish and seafood | All varieties | Semi-finished products, smoked fish, salted fish, crab sticks |
| Eggs | Eggs in any form | |
| Dairy products | Cottage cheese, sour cream medium fat, yogurt, kefir. Low-fat and unsalted cheeses | Half-fat cottage cheese, sour cream, yogurt with sugar and additives, cheese with stuffing |
| Cereals | Buckwheat, brown rice, barley, got quinoa, bulgur, oatmeal. Legumes: beans, mash, chickpeas, lentils | Oatmeal, grits, white rice |
| Pasta | Rice noodles, pasta from durum wheat | Flour products soft types |
| Sauces and spices | Sauces homemade. A reasonable amount of spices | Store bought sauces, mayonnaise |
| Fats | Olive, sunflower, cream, clarified butter | Margarine |
| Vegetables | All kinds of cabbage, onions, carrots, cucumbers, tomatoes, zucchini, eggplant. Greens: green salad, parsley, basil, spinach, sorrel, dill | Potatoes, red beets in limited quantities |
| Fruit | Apples, pears, kiwi, oranges, tangerines, lemon, grapefruit, pomegranate. Raspberries, currants, cherries, strawberries | Dried fruit, grapes, watermelon. Bananas (2 pcs per week) |
| Drinks | Tea, coffee without sugar | Sweet carbonated drinks, alcohol, bottled juices |
To diet was more effective, it is recommended to limit the use of salt, which contributes to water retention in the body and to the formation of edema. Reduction of the salt to 4 grams a day can be an effective way to reduce weight at the onset of the effect of the plateau.
Menu diet for weight loss belly and sides for the week
An important prerequisite of successful weight loss is to use a menu based on dishes prepared from the authorized products. The correct mode of nutrition, will not only help to burn fat quickly, but also provide the body with the necessary energy during the day.
Monday
- Breakfast: omelette with herbs and cheese, tea;
- Lunch: vegetable ragout with beef, grapefruit, cocoa;
- Snack: buckwheat with ham, salad of fresh cucumbers and tomatoes;
- Dinner: cottage cheese with fruit and yogurt.
Tuesday
- Breakfast: toast made from rye flour, the major avocado, coffee with milk without sugar;
- Lunch: beet soup with meat (no potatoes), one bread, orange;
- Snack: cheese casserole with fruit, cocoa;
- Dinner: fish cutlets steamed, a salad of cucumbers and tomatoes.
Wednesday
- Breakfast: scrambled eggs with cheese, tea;
- Lunch: brown rice, boiled meat, salad of chinese cabbage, complemented with sour cream;
- Snack: Greek yogurt, an apple;
- Dinner: ear, whole wheat bread.
Thursday
- Breakfast: cheese cakes from rice flour, berries (50 g);
- Lunch: soup with meatballs, cocoa;
- Snack: sandwich of rye bread and cooked meat;
- Dinner: chicken breast, baked with cabbage.
Friday
- Breakfast: scrambled eggs from 2 eggs, 20 g cheese, major toast, coffee;
- Lunch: vegetable ragout with turkey, herbal teas;
- Snack: baked apples, cocoa;
- Dinner: salad from fresh vegetables with eggs.
Saturday
- Breakfast: cheese casserole with fruit, cocoa;
- Lunch: soup, salad of lettuce salad with egg;
- Snack: dumplings made of rye flour and pork (5-6 pieces);
- Dinner: fish fillet stew, yogurt.
Sunday
- Breakfast: pancakes from almond flour, berries mousse without sugar;
- Lunch: vegetable baked with meat, 1 toast, tea;
- Snack: cottage cheese with berries;
- Dinner: scrambled eggs, cucumber.
Recipes for delicious dishes
Recipes of dishes, which is recommended to use diets for weight loss belly and sides, include meat, fish, cottage cheese, eggs and large quantities of vegetables to ensure the body amino acids, vitamins and trace elements.
Stuffed eggplants
The ingredients for the dishes: 4 eggplant, brown rice (100 g), garlic (4 cloves), red pepper (2 large), carrot, apple, spices (basil, coriander, ginger, cinnamon), olive oil.
Eggplant wash and cut into half. Half of the vegetables sprinkled with butter and baked in a preheated oven during 20 minutes. At this time, ground up garlic, peppers, carrots and an apple, and then fry for 5-7 minutes. Further, in a frying pan, add the washed rice, spices and topped up with water a little above the rice.
After the eggplant to cook, the vegetables cools and cut the pulp and then finely cut and mixed with the prepared rice. Stuffing put in eggplant and baked in the oven for another 15 minutes.
Roast chicken with cabbage
Need a half head of cabbage, chicken breast, onions, carrots, 2 cloves of garlic.
Cabbage chopped and blanch along with the grated carrots in boiling salted water until tender. After the vegetables put on a colander and leave to drain.
Chicken meat cut into pieces, salt, RUB the spices and garlic, wasted under the press. The form for baking first put the chicken, then finely chopped onion and the top ball takes the cabbage with carrots. The dish is sprinkled with spices, served with foil and place in the oven for 30 minutes. Then you need to remove the foil and bake another 15 minutes, so the cabbage burnt out.
Mushrooms on the grill
For prescription take a pound of mushrooms, 100 milliliters of olive oil, a small clove of garlic (5-6 cloves), a bunch of parsley, black pepper, rosemary.
First, boil the marinade: it is necessary to finely chop the parsley, grind the garlic and mix with oil, and also add salt and spices. The mixture ground in a blender until homogeneity.
Mushrooms washed and dried with a paper towel (larger cut into halves), and then pour the marinade and leave to cook for 1-1,5 hours. Furthermore, the mushrooms prepared on the grill for 10-15 minutes.
Fish pate
For the pate is used in the following products: 500 g hake, 50 g of cod liver oil, two eggs, sour cream (1 teaspoon), olive and vegetable oil.
Fish cleaned and separate the fillets from the bones, and then cut into small pieces for further grinding in a blender. In the bowl of a blender, add 2 egg yolks, two spoons, a tablespoon of sour cream and pieces of fillets, as well as salt and spices. After grinding, the mixture is spread in the form and baked in the oven during 15 minutes.
How to speed up weight loss
At the same time with diet for weight loss it is possible to use techniques to reduce the abdomen and hips, which activate fatty exchange, contribute to the destruction of fat cells and improve blood circulation in the waist area, and also the lifting of the skin:
- Massage. There are several ways how massage to reduce the volume of the hips and abdomen, and this is the reason, vacuum cans, brushes made from natural bristles and wooden massagers. Regular massage for 10-15 minutes daily improves the blood circulation, causes the splitting of fats and a beneficial effect on the skin.
- Wraps the abdomen and hips are carried out using special creams. It is also possible to use for the treatment of clay, mustard, honey and other warming means.
- Douches – the alternation of hot and cold water after 5 minutes also improves blood circulation, skin tone and reduces the volume of problem zones.
- Baths for weight loss, deduce toxins and excess water from the body, which allows you to get rid of 0.5 to 1 kilogram per session, and can be performed with sea salt, soda and essential oils.
Also in addition to diet and massage treatments is important to ensure correct posture, as slouching and a sedentary lifestyle can lead to disruption of blood circulation and fat accumulation.
Diet for weight loss abdomen and hips can be combined with the daily use of unsaturated Omega-3 fatty acids, which contribute to the reduction of body fat in the waist area (alpha-linoleic acid captures the fatty acids from the cells of adipose tissue, oxidized and activates the excretion of fat from the body).