The best gift you can make yourself for the New year – not put off until tomorrow what you need to do today. So you have a super plan that you will be able to bring the body into perfect shape in just 21 days.
WH experts are unanimous: no more healthy and effective way to lose weight and to tighten the muscles than a combination of proper nutrition, physical activity and discipline.
And as miracle pill? Ask for it at the diseased kidneys of these unfortunate people, who believed in the power of drugs. Or maybe you just need a month to starve? Yeah, and become a nervous lady with a slow metabolism and only need body to store fat in any way, though of carrots. All with the prelude done. The time has gone.
Your task: not to abandon food in the name of harmony, and to build such a power system which will accelerate the metabolic processes in the body and help the body burn excess fat and build muscle.
The basis of the diet should be: chicken, Turkey, lean red meat + fish, avocado, olive oil + eggs and dairy products + fruits and vegetables + whole grains + organic spices and herbs + pure non-carbonated water.
Prohibited: all kinds of canned food + nonalcoholic beverages (including water) + alcohol + smoked, salted and fried products refined sugar, white flour + sources of caffeine (coffee, tea, energy drinks, chocolate).
Try to eat more fresh, not exposed to thermal processing of vegetables and fruits; the most suitable method of cooking meat, fish and side dishes – baking and cooking.
The main thing in the diet – variety! The suggested menu for each week – only examples of how to combine products. You can choose from three lists, meals and alternate them on your own, or come up with their own versions, taking into account the recommended calorie of each meal, or take a look at the "flat belly Day" and choose something tasty there.
Noticed that is annoying? No wonder, when you have to exercise hard and promote yourself with chocolate is not. Your salvation – in dairy products: they contain the amino acid tryptophan, which is required by your body for the synthesis of serotonin – the hormone of good mood.
If after 10 days of fighting stomach somehow not drawn, it makes sense to abandon all types of beans, cabbage, and dried fruit – these foods can cause bloating, flatulence that do not give you the opportunity to enjoy the first results.
Don't give up on snacking – these low calorie meals are designed to maintain stable sugar levels in your blood and ensure that you do not eat anything you get at night. Ideal daily snack – fruit or berries, crackers with soft cheese, evening – milk products, fresh vegetables, salad.
To hunger is not driving your efforts, remember that a serving is:
The success of the entire three-week program largely depends on how well you sleep. Try to improve the quality of your rest, at night listening to classical or jazz music: studies have proven that people who on the night enjoyed the melodies in the rhythm of 60-80 beats per minute, slept better.
By the way: Scientists from Sweden know exactly what kind of bread is more useful for those who want to squeeze sheath dress: rye. Experimentally proved that in 8 hours after a snack rye bread people feel less hungry than those who ate wheat.
Selection of desserts, you have now a small fruit berries and cottage cheese. But if they sprinkle cinnamon or vanilla, it is easy to fool the body, bored for the test. Cinnamon, by the way, and regulates the level of sugar in the blood, and therefore will not allow hunger to confuse your head.