Diet weight loss belly and sides is an effective way to repair and reduce waist circumference for women. Using a low-calorie diet healthy foods and proper diet, you can get rid of 3-5 pounds of excess weight per week.
Diet rules
The diet result is achieved by maintaining optimal daily caloric intake of 1400 kcal. The calculation of the energy value of food in the daily menu, you should use the table of caloric content of products.
The correct formation of the diet, you need to use the following instructions:
- stick to your daily caloric intake;
- eat 4 times a day, but no later than 3 hours before bedtime;
- between meals drink tea and coffee without sugar;
- daily intake of water should be 1.5-2 liters;
- eat protein foods at each meal;
- adjust the amount of slow carbohydrates and consume more than 300 grams of carbohydrate foods per day;
- the daily amount of fat in the diet should not exceed 30 grams;
- avoid eating too much sweet fruit;
- use no more than 100 grams of fruit a day (in the morning).
The maximum time for which it is recommended to stick to a diet is a month.
What you can eat and what not to (table)
Products, which can eat diet for weight loss belly and sides, and provide the body with necessary protein and healthy (slow) carbohydrates do not cause fat and speed up metabolism.
During weight loss, it is forbidden to drink fast carbs (sugar and products made with white flour) and TRANS fat, fast food, sugar-substitutes, which cause the appearance of excess weight due to the accumulation of subcutaneous fat and slow down metabolism.
| Products | What | What not |
|---|---|---|
| Cakes | Whole wheat bread made from rye or wheat flour and bread made of bran | Bread and pastry wheat flour, sweet pastries, sugar |
| Meat, poultry | Low-fat varieties: veal, beef, rabbit, Turkey, chicken. The internal organs: liver, heart, kidneys, chicken gizzards | Grilled meat, sausages, semi-finished products |
| Fish and seafood | All varieties | Semi-finished products, smoked, salted fish, crab sticks |
| Eggs | Eggs in any form | |
| Dairy products | Cheese, sour cream average fat content, yogurt, kefir. Low-fat and unsalted cheese | Fat cottage cheese, sour cream, yogurt, sugar and additives, cheese, stuffed |
| Grain | Buckwheat, brown rice, barley, quinoa, bulgur, oatmeal. Legumes: beans, green beans, chickpeas, lentils | Oat flakes, semolina, white rice |
| Pasta | Rice, pasta made from durum wheat | Wheat products, soft wheat |
| Sauces and spices | Sauces are homemade. Moderate amount of spice | Store-bought sauces, mayonnaise |
| Fats | Olive, sunflower, butter, ghee | Margarine |
| Vegetables | All kinds of cabbage, onions, carrots, cucumbers, tomatoes, zucchini, eggplant. Greens: lettuce, parsley, Basil, spinach, sorrel, dill | Potatoes, beets limited number of |
| Fruit | Apples, pears, kiwi, oranges, tangerines, lemon, grapefruit, pomegranate. Raspberry, currant, cherry, strawberry | Dried fruit, grapes, watermelon. Bananas (2 per week) |
| Drinks | Tea, coffee without sugar | Fizzy drinks, alcohol and packaged juices |
To make your diet more effective, it is recommended to limit the consumption of salt, which promotes water retention in the body and the appearance of swelling. The reduction of the salt to 4 grams per day, can be an effective way to reduce the weight began to plateau.
Diet menu for weight loss belly and sides a week
An important prerequisite for successful weight loss is to use the menu, based on dishes prepared with allowed foods. The right diet allows you not only to quickly burn fat, but also gives the body the necessary energy for the whole day.
On Monday
- Breakfast: an omelet, vegetables and cheese, a cup of tea;
- Lunch: vegetable stew with beef, grapefruit, cocoa;
- Snack: buckwheat with ham, fresh lettuce, cucumber and tomato;
- Dinner: cottage cheese with berries and yogurt.
On Tuesday
- Breakfast: toast made from rye flour, half an avocado, coffee with milk without sugar;
- Lunch: beetroot soup with meat (no potatoes), one bread, orange;
- Afternoon snack: cottage cheese pie with berries, cocoa;
- Dinner: fish cakes with steamed salad of cucumbers and tomatoes.
Environment
- Breakfast: omelet, cheese, tea;
- Lunch: brown rice, boiled meat, salad of chinese cabbage, dressed with sour cream;
- Snack: Greek yogurt, an Apple;
- Dinner: fish soup, whole wheat bread.
On Thursday
- Breakfast: pancakes with rice flour, berries (50 grams);
- Lunch: soup with meatballs, cocoa;
- Afternoon snack: sandwich with rye bread and boiled meat;
- Dinner: chicken breast fried cabbage.
Friday
- Breakfast: eggs of 2 eggs, 20 grams of cheese, half a toast and coffee;
- Lunch: vegetable stew with Turkey, herbal tea;
- Afternoon snack: baked apples, cocoa;
- Dinner: salad of fresh vegetables egg.
On Saturday
- Breakfast: cottage cheese pie with berries, cocoa;
- Lunch: soup, lettuce salad with egg;
- Snack: dumplings made from rye flour and pork (5-6 pieces);
- Dinner: steamed fish fillet with yogurt.
On Sunday
- Breakfast: pancakes made with almond flour, berries mousse without sugar;
- Lunch: vegetable casserole with meat, 1 toast, tea
- Afternoon snack: cottage cheese with berries;
- Dinner: omelet, cucumber.
Delicious recipes
Recipes, which is recommended in diet for weight loss belly and sides are meat, fish, cheese, eggs and lots of vegetables provide the body with amino acids, vitamins and trace elements.
Stuffed eggplant
Ingredients: 4 eggplant, brown rice (100 g), garlic (4 cloves), red pepper (2 large), carrot, Apple, spices (Basil, coriander, ginger, cinnamon), olive oil.
Eggplant washed and cut in half. Halves sprinkled with vegetable oil and bake in the oven for 20 minutes. Currently, crushed garlic, pepper, carrot and Apple, cook for 5-7 minutes. Then in the pan add the washed rice, spices and add water slightly above the rice.
When the eggplants are ready, the vegetables to cool and cut the fruit meat and then chop and mix with prepared rice. Put the stuffing in the eggplants and bake in the oven for another 15 minutes.
Baked chicken, cabbage
You need half a cabbage, chicken breast, onions, carrots, 2 cloves of garlic.
Cabbage chopped and peeled as well as grated carrot in boiling salted water until tender. When the vegetables are placed in a colander and let drain.
Chicken meat cut into slices, salted, rubbed with spices and garlic, admitted under pressure. In a baking dish put the chicken, then the chopped onion, and the top of the ball to take the cabbage and carrots. Dish sprinkle with spices, cover with foil and place in the oven for 30 minutes. You should then remove the foil and bake for another 15 minutes so that the cabbage was burnt.
Grilled mushrooms
Recipe take a pound of mushrooms, 100 ml of olive oil, a small head of garlic (5-6 cloves), parsley, black pepper, rosemary.
First, prepare the marinade: finely chop the parsley, finely chop the garlic and mix with butter, add salt and spices. The mixture is ground in a blender until smooth.
Mushrooms washed and dried with a paper towel (large cut in half) and then pour the marinade and simmer for 1-1. 5 hours. Then the mushrooms cook on the grill for 10-15 minutes.
Fish pie
For the paste use the following products: 500 g hake, 50 g of cod liver oil, two eggs, sour cream (1 tbsp), olive and vegetable oil.
Clean the fish 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 yolk, two tablespoons, a tablespoon of sour cream and sliced, salt and spices. After grinding the mixture was put into form, and baked in the oven for 15 minutes.
How to speed up weight loss
Simultaneously diet for weight loss, you can use treatments to reduce the abdomen and back, which improves fat metabolism, promotes the destruction of fat cells and improve blood circulation in the waist and skin tightening:
- Massage. There are several ways massage reducing the volume of the sides and abdomen, namely, vacuum cans, brushes with natural bristles and wooden massagers. Regular massage for 10-15 minutes a day improves blood circulation, it causes the breakdown of fat and positive effect on the skin.
- Scarf belly and sides held a special creams. You can also use clay, mustard, honey, and other warming means.
- Contrast showers – alternating hot and cold water for 5 minutes also improves blood circulation, skin tone and reduces the volume in problem areas.
- Baths for weight loss, eliminate toxins and excess water from the body, which helps 0.5-1 kg per session, and can be performed with sea salt, baking soda and essential oils.
Also, in addition to diet and massage treatments it is important to monitor posture, slouching and lack of exercise can lead to poor blood circulation and fat accumulation.
Diet weight loss belly and sides can be combined with the daily consumption of unsaturated fatty acids omega-3, which helps to reduce fatty deposits in waist area (alpha-linoleic acid capture fatty acids in the fatty tissue cells, oxidizes and activates the removal of fat from the body).