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!
We have compiled for you a nutrition program so that he was easy to follow. It is for those who want to:
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.
Consume the following products:
Every day eat 2-4 servings of the following products:
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!
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:
The following products eat only after training and only a small amount:
The following products consume very limited quantities or avoided altogether:
Here is an example of how it looks to you the day terms of nutrition:
Finally, a few tips:
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.
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:
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.
Menu weight loss training days is:
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.
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.
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!
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.