If you have decided to lose weight, you need the right diet for weight loss the body. First you need to avoid eating large amounts of carbohydrates and eat only protein and vegetables and after some time you can see the result. We have tried to prepare a healthy diet for a week.
The human body is difficult to force to burn your body fat. Suppose that we manage to start the fat burning process, and the desired result was achieved. But for some reason, the extra pounds after a fairly short period of time to come back. All of a sudden? No, nutritionists will tell you that all natural. The slimming process is not fast, it is important not only to reduce weight, but also to prevent his possible return. As this is diet to lose weight, which is simply a sample menu for a certain period of time (week, month), and which also includes several rules that must be followed. With them, and it is proposed to start.
Six important rules
Diet for weight loss suggests that it is necessary not only to adhere to certain dietary restrictions, but also to follow some other rules. What are the rules?
1) when you wake up and not immediately eat food. Much more useful, when waking up exercise for 15-20 minutes. This rule, of course, is for those people who do not have the habit to do light exercises every morning. Under physical stress refers to slow walking, slow running, exercises, simulators, and more. Can be overcome on the way to work legs, but you can use this walk as a physical culture is possible only on the condition that the first Breakfast is at work.
Note: in this section, you must be very careful, because not everyone can run, jump or engage in other kinds of exercise.
2) Breakfast should be nutritious, but this does not mean that you need to eat a lot. That when physical activity in the morning, as well as its absence, when the night people "hungry", the body tries to save fat. And if they come from food, the body not only can save them, but multiply.
Tip: it is likely that hunger would be too strong and cause discomfort. In this case, it is possible to compromise the body, eating an Apple or other fruit.
3) you need to Eat small portions 4-5 times a day. Nutritionists often say this rule, because the food should be enough to keep blood sugar at normal levels, restore glycogen and give your body the necessary vitamins and elements. To achieve this goal required a lot of food. Another thing that diet for weight loss should be varied. Therefore, if you eat a lot of, the body will not only cope with the task, but also to carry out the second: to convert excess calories into fat.
4) keep a food diary, because it is easier to manage yourself, it is convenient to analyze the healthy diet for weight loss, make the necessary changes and additions.
The diary reflects the menu for the week, which helps, for example, to make the necessary buy-in Sunday. Equally important is a food diary and to control the amount of food eaten. Quite often, people who want to lose weight, do not consider eating a meal. But they do not know what nutritionists call the snack food "on the move" uncontrollable intake of calories. Here experts attribute the situation when a person eat, but not sitting down at the table, do not put food on a plate, and when it works on the principle that eating a spoonful of soup, a piece of sausage, a spoonful of salad. In that case, if journaling becomes a habit, like snacking is also made, as if automatically. This, in turn, allows to properly assess how much food is eaten during the day.
5) healthy Diet weight loss must be based on individual norms of consumption of food. It is calculated simply by using the special formula. Nutritionists believe that weight loss the body should consume more than 40% of calories as calculated individual normal.
6) Diet weight loss in one month (or other period) shall be in balance. To comply with this rule will help point number 4, which provides for dieters to keep a food diary. But a diary can be limited. So, there are nutrition calculators that will help automatically be considered a failure, and (or) more than vitamins, elements. They are ideal for determining your daily caloric consumption.
The menu for the week
Make the right menu for the week can be difficult. The reasons are pretty much. First, differences, age, weight. Secondly, the calorie consumption per day, which is also affected by several factors. Third, the individual food preferences, because the process of weight loss largely depends on the psychological state of the person. And if you have constantly hated the oatmeal, it is unlikely that the pounds is to go as fast as we would like.
Sample diet for weight loss week as follows.
On Monday
First Breakfast: salad vegetables, buckwheat porridge on the water, tea (it is better to stop the choice on green).
Second Breakfast: a fruit (pear, banana), yogurt (one or two days).
Lunch: chicken fillet, boiled, stewing vegetables (all), fish soup, stewed fruit.
Dinner: vegetable Salad (you can substitute stew), bread made of bran, tea.
On Tuesday
The first Breakfast: cereal with yogurt with no fillers, Apple-sour-sweet (you can substitute pear), natural coffee.
Second Breakfast: cottage cheese low-fat sour cream, a decoction of berries, such as rosehip.
Lunch: soup of vegetable broth with the addition of any cereal, brown (!) rice, fried fish, salad, juice or compote.
Snack: figs or apricots yogurt without fillers.
Dinner: steak, vegetable salad, tea.
Environment
First Breakfast: oatmeal with water or milk, baked apples, organic coffee or tea (again, tea is better to choose green).
Second Breakfast: yogurt without toppings, nuts (very little, because they are useful products, but also a lot of calories).
Lunch: soup in meat broth with fresh cabbage, mashed potatoes, fish cakes, juice.
Afternoon snack: salad from any fruit, crackers flavoured.
Dinner: stew with vegetables, ham, tea.
On Thursday
The first Breakfast: casserole of cheese, candied fruits, bread, drinks – tea, juice or organic coffee.
Second Breakfast: Apple, yogurt without fillers.
Lunch: buckwheat, water, chicken cutlet, soup, juice.
Afternoon snack: nuts and dried fruit, yogurt with no fillers.
Dinner: salad, filet of chicken, a Cup of tea.
Friday
Breakfast: rice cereal with milk (she should be sweet) cereals, it is recommended to add dried fruit, drinks – tea or organic coffee.
Second Breakfast: fruit – banana, yogurt (one or two days) or yogurt without fillers.
Lunch: vegetable soup, mashed potatoes, stew, vegetable salad, juice or compote.
Snack: low-fat cottage cheese, toast, biscuits, cocoa.
Dinner: salad vegetables, cooked, yogurt without fillers.
On Saturday
First Breakfast: salad vegetables, scrambled eggs, toast (you can substitute multi-grain bread), organic coffee or tea with milk.
Second Breakfast: yogurt with no fillers, a little marmalade, or several rings of pineapple.
Lunch: chicken soup with vegetables, chicken, salad, compote or juice.
Snack: cottage cheese low-fat sour cream, dried fruits.
Dinner: boiled chicken breast, salad, juice or tea.
On Sunday
Breakfast: oatmeal porridge, all sweet fruits, organic coffee or tea.
Second Breakfast: biscuits, plain biscuits or toast, juice.
Lunch: soup with buckwheat, fried meat and vegetables, compote or juice.
Afternoon snack: any fruit, yogurt with no fillers, tea.
Dinner: vegetable salad, brown rice, some boiled fish or meat, tea.
Finally,
So maybe look at sample diet for weight loss a week. It can be used for a longer period of time (a month), because it has violated the principles of the diet for weight loss, namely: it must be balanced. Use the same products can lead to the formation of lack in the body of certain elements.