Diet for weight loss

Among today's rich diet is easy to get confused.

Low-carb, high fiber, Chinese tea diet, 2-day fasting, cleansing diets... Newbie here difficult to understand. Although, in my opinion, the diet should be simple and understandable. If this is the case, then all you have to do is just stick to the nutrition plan. And very soon you can see the real results!

weight loss program

We have compiled for you a nutrition program so that he was easy to follow. It is for those who want to:

  • Quickly get rid of the fat (i.e. lose weight)
  • To maintain muscle mass

Weight loss boils down to fairly simple – you must consume fewer calories than you expend. That's all. The best way to do this is to stick to your diet and exercise. So let's go directly to the nutrition plan.

It can be expressed in a few words: eat small well balanced meals throughout the day. In particular, you should eat 3 times a day and 2 small snacks. Necessary, add another snack. Time between meals should be 3 hours.

Nutrition program for weight loss

Consume the following products:

  • Spinach
  • Broccoli
  • Green, red and yellow peppers
  • Throat
  • Apples
  • Asparagus
  • Cauliflower
  • Green beans
  • Cabbage
  • Celery
  • All green leafy vegetables except iceberg lettuce
  • Water

Every day eat 2-4 servings of the following products:

  • Carrots
  • Bananas
  • Berries
  • Peaches
  • Plum
  • Oranges
  • More of those fruits that I love

Every meal I eat between 100 and 170 grams of one of the following products. They can be cooked on the grill, saute or fry. Breading and frying!

  • Turkey breast
  • Chicken Breasts
  • Steak
  • Pork (lean)
  • Eggs (2 or 3 pieces)

Each meal, eat one serving of these products. During your stay on this diet I don't recommend consuming dairy products, but if I felt an urgent need, then eat them during snack:

  • Almonds
  • Walnuts
  • Cashew
  • Natural peanut butter (without sugar and salt)
  • Yogurt
  • Low-fat cottage cheese
  • Skim milk

The following products eat only after training and only a small amount:

  • Oatmeal
  • Brown rice
  • Legumes
  • Potatoes
  • Whole wheat bread and pasta
  • Other products from whole grains

The following products consume very limited quantities or avoided altogether:

  • Sauces salads
  • Oil
  • Cheese

Foods and drinks that should be avoided completely

exercise for weight loss
  • Soda (tons of sugar and empty calories)
  • Alcohol (empty calories and harmful products associated with its use)
  • Sugar
  • Fast food
  • Salad dressings (mayonnaise, etc.)

Sample meal plan for weight loss menu

Here is an example of how it looks to you the day terms of nutrition:

  • 6:00 Workout
  • 7:30 am scrambled eggs 2 eggs (fried without oil in a frying pan with non-stick coating), which is peppers and onions, 1 piece of toast, a small Cup of berries, melon and pineapple, 1 Cup of black coffee.
  • 10:30 10 almonds, 1 Apple
  • 13:00 big plate of spinach salad with cucumbers and celery, chicken breast with sauce
  • 16:00 a handful of walnuts, 1 orange
  • 18:30 steak, grilled large portion steamed asparagus, a small salad of lettuce and tomato small amount of a special filling.
  • 21:00 4 bunches of celery with a small amount of natural peanut butter

Finally, a few tips:

  • Each meal drink a large glass of water
  • Prepare meals for the week ahead. I usually do it on Sunday. It is much easier to diet if you eat the same food every day.
  • Keep a food diary and track your weight. You should lose about 1 kg a week. If you lose less, diet more strict. If you lose more, you may need to add 1 more snack.
  • To rule out the use of pre-packaged products.

Program weight loss a week

In those days, when I always made time for sport studies, to be honest, I follow the diet almost does not work.

Before chocolates and other sweets can't resist the temptation (and what to conceal, can now without them). Not to gain weight when eating the goodies, I had to endure a lot of physical exertion at the gym.

I've searched everywhere, is there a special program for weight loss a week.

Proper nutrition for weight loss

In front of me was a choice: either I become a monk, or need to change your diet and customize a training fitness instructor. And I have successfully conquered the body.

After a while I got again this problem of gaining weight during pregnancy. After giving birth easily able to lose the extra weight.

Now decided to only their positive experience, to give all the simple program to get rid of excess weight menu weight loss and exercise program.

By the way, do the exercises, not necessarily to use the equipment – they can be made in a familiar home environment at any time, when a good quality vitamins. The most important thing here is the correct implementation.

Nutrition program for weight loss

When the diet is chosen correctly – a positive result already gives 70%.

So, nutrition plan for weight loss contains beneficial for the body and the shape of the menu, which is similar to the pyramid:

  • If about 40% of the diet is vegetables (beets and potatoes) and fruits (not bananas and grapes); 20% — cereals, potatoes, beets, sweet fruits and dried fruits, whole-grain bread; about 20% of the products that contain protein (poultry, fish, eggs, dairy products); and the remaining 10% — sweet Treats, this is not too useful, but very tasty.

The menu for the week of proper nutrition

On this basis, it can really make a personal diet for the day, taking into account the necessary number of calories of energy costs. For example, if a certain day is devoted to physical fitness, you can and should eat a little more carbohydrates.

But the normal day of calories you should not get involved, because they certainly find their place in the form of deposits on the stomach or thighs.

The menu for the day training

Menu weight loss training days is:

fast weight loss
  1. The first Breakfast: 200 grams of porridge (oatmeal, buckwheat, rice, millet). To diversify such a mess can be a small amount of milk, fruit, dried fruit. The permissible minimum-no added sugar or salt, but it is better to refuse them. Porridge, you can add cottage cheese (30 g) cheese (50 g) or hard-boiled egg. To drink a dish of tea or juice (without sugar).
  2. Second Breakfast: make sure that all the fruit and the addition of 30 g of nuts or 250 ml fermented milk drink.
  3. Lunch: vegetable soup, a weak broth or stews, vegetables, vegetable salad, a slice (120 g) meat, poultry, up to 2 slices of bread, all natural drink.
  4. Snack: piece of cheese and bread.
  5. Dinner: fish, steamed or baked, and steamed vegetables.
  6. Before bed: 250 ml of kefir drink. If physical education is designed for in the morning, before it is recommended to eat a banana, a piece of bread and dried fruits, and after a workout, drink 250 ml of green tea, eat a vegetable salad. A complete meal is only possible after 2 hours.

Menu every day training

Weight loss program of the week with this menu for a day of training recognized in the pyramid of proper nutrition. The list of products can be changed, it is important not to exceed the calorie content.

Breakfast, lunch and dinner during the week can: scrambled eggs, cereal, cheese, yogurt, unsweetened fruit.

Lunch no need to eat one soup, you can replace it with vegetable stew, adding a piece of meat or fish. If you are outdoors, you can eat sandwich bread with a thin slice of ham and a green salad.

In general, it is desirable to take the right food, and do not need to focus on what you don't eat fast food or fried hamburgers in the dining hall, like most of his colleagues. Ignore the taunts, if any. You need to understand that this diet you will be thin, and the body will just be grateful for healthy food.

Starts one day, then you can't refuse such a light and healthy menu. For dinner you can eat dishes with cheese or fish, vegetables or fruit only after heat treatment, "snack" can be dairy products, cereals, nuts, wholemeal bread and fruit.

Drink a glass of kefir before going to bed, not only will you feast on a tasty product, but also cleansing of the body.

Menu for weight loss, it is not difficult to maintain the body, most importantly tune it psychological. And if you dig deeper, this diet is not a week, it should always adhere to. In order for slimming to be effective, it is not necessary to exclude from the diet of complex carbohydrates and protein – they are necessary for the body.

Only preference should be given low-fat meat, if the chicken is skinned and fat-free dairy products. Completely exclude fats is not worth it. Once a week to unload the body going to the bath, training yoga.

Exercise for weight loss

The weight loss program of the week includes a variety of exercises. During the week daily physical activity you need to set aside at least 20-30 minutes. Within a week you should get at least 3 hours of physical exertion. To improve and speed up results – the Ab belt Gymnnic – to improve fat loss.

Share exercises:

  • warm-up 5 min walking on the spot, bending and twisting, arm swing and the like;
  • squats 3 campaign. Each approach = 50 sit-UPS;
  • lunges 3 sets. Each leg 20 times;
  • leg swings lying down on his side. 3 sets of 20;
  • exercise scissor kicks, body position — lying on the back;
  • push-UPS (if difficult, can be on your knees). 3 sets of 10-15 times;
  • exercise scissors hands, standing up. Try to strain the muscles of the chest;
  • stretching the hands and feet. Get on all fours, suck in the stomach. Smoothly off the floor to the right hand and foot, and drag them in a straight line. Then change the position. 3 sets of 8-10 reps on each side;
  • oblique twists on your back. You should try to touch the right elbow to bent left knee and vice versa. 3 sets of 30 times;
  • tow bar.

Each exercise should not forget that excessive drinking, speeds up metabolism, that program weight loss a week.

You can add exercises drive. If you exercise 3 times a week (1 hour each), 30 minutes, execute recommendations, and the remaining 30 minutes are given to run. You can use a different aerobic program.

I gave all my personal example education, which I do every day as well as diet. Stick to this program for weight loss a week I can easily drop 7 pounds. Agree, this is a very good result!

menu for weight loss

Only professional nutritionists, patients are unable to lose this amount of fat. This amount of weight loss will not harm the body, the probability that the weight will come back minimal.

Most importantly, once this program goes from the body, which is fat tissue and not muscle or water. The body loses weight, and body currently has a deficit of an important part of nutrition.

This whole program is weight loss per week, whose purpose is to improve.