Among today's abundance of diet 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 so, then all you have to do is just stick to the nutrition plan. And very soon you will be able to see real results!
We have compiled for you a nutrition program so that she was easy to follow. It is for those who want:
- Quickly get rid of the fat (in other words to lose weight)
- To maintain muscle mass
Weight loss boils down to a fairly simple scheme – you must consume fewer calories than you burn. That's all. The best way to do this is to follow a diet and exercise. So lets go directly to the nutrition plan.
It can be expressed in a few words: eat small, well balanced meals throughout the day. More specifically, you should eat 3 times a day and 2 snacks. If necessary, add another snack. Time between meals should be 3 hours.
Nutrition program for weight loss
Use the following products:
- Spinach
- Broccoli
- Green, red and yellow peppers
- Cucumbers
- 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 you love
With every meal eat 100-170 grams of one of these products. They can be cooked on the grill, saute or bake. No breading and frying!
- Turkey breast
- Chicken Breasts
- Steak
- Pork (lean)
- Eggs (2 or 3 pieces)
With each meal, eat one serving of these products. During your stay on this diet I do not recommend to consume dairy products, but if I feel an urgent need, then eat them during snack:
- Almonds
- Walnuts
- Cashews
- Natural peanut butter (without sugar and salt)
- Yogurt
- Low-fat cottage cheese
- Skim milk
Eat such foods only after a workout and only in small quantity:
- Oatmeal
- Brown rice
- Legumes
- Potatoes
- Whole wheat bread and pasta
- Other products from whole grains
Such products consume in extremely limited amounts or completely eliminate:
- Sauces for salads
- Oil
- Cheese
Foods and drinks that should be avoided
- 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 to look your day in terms of nutrition:
- 6:00 Workout
- 7:30 am scrambled eggs 2 eggs (fried without oil in a frying pan with non-stick coating) with green peppers and onions, 1 piece of toast, a small Cup of berries with melon and pineapple, 1 Cup of black coffee.
- 10:30 10 almonds, 1 Apple
- 13:00 big plate of spinach salad with cucumber and celery, chicken breast with sauce
- 16:00 handful of walnuts, 1 orange
- 18:30 cooked a steak on the grill, a large portion of steamed asparagus, small side salad of lettuce and tomato with a small amount of special filling.
- 21:00 4 bunches of celery with a small amount of natural peanut butter
A few final tips:
- With 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 foods 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.
- Eliminate the use of pre-packaged products.
Weight loss program for the week
In those days, when I always made time for outdoor sports, to be honest, to follow the diet almost did not work.
Before chocolates and other sweets couldn't resist (and to be honest, can't now without them). Not to gain weight after eating the Goodies, I had to endure great physical exertion at the gym.
I've searched everywhere, is there a special weight loss program for the week.
Proper nutrition for weight loss
Before me stood a choice: either I become a doughnut, or need to change the diet food and adapt training as a fitness trainer. And I have successfully conquered your body.
After a while I got again this problem gained weight during pregnancy. After giving birth easily was able to lose the excess weight.
Now decided solely on its positive experience to present to everyone a very simple program for getting rid of excess weight menu for weight loss and exercise program.
By the way, to do exercises, not necessarily to use the equipment – they can be done in a familiar home environment at any time, taking good quality vitamins. The main thing here is the correct implementation.
Nutrition program for weight loss
When selected diet in the right way – a positive result provided already by 70%.
So, nutrition plan for weight loss includes beneficial for the body and shapes menu that is similar to the pyramid:
- If approximately 40% of the diet is vegetables (no beets and potato) and fruits (no bananas and grapes); about 20% — cereals, potatoes, beets, sweet fruits and dried fruits, whole-grain bread; about 20% of the foods contain protein (poultry, fish, eggs, milk products); and the remaining 10% of sweet Goodies, it's not very useful, but very tasty.
Menu for a week of proper nutrition
On this basis, it can really make a personal diet for a day, considering the required amount of calories for the level of energy costs. For example, if on a particular day provides fitness classes, and you need to take a little more carbohydrate.
But for normal days calories you should not get involved because they will definitely find their place in the form of deposits on the stomach or thighs.
Menu on the day of training
Menus for weight loss in training days is:
- 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 added sugar or salt, but it is better to refuse them. For porridge, you can add cottage cheese (30 g) cheese (50 g), or hard-boiled egg. To drink a dish of tea or berry juice (without sugar).
- Second Breakfast: make sure any fruit and in the application of 30 g of nuts or 250 ml fermented milk drink.
- Lunch: vegetable soup in weak broth or stews of vegetables, vegetable salad, a slice (120 g) meat, poultry, a maximum of 2 slices of bread, all natural drink.
- Snack: piece of cheese and bread.
- Dinner: fish, steamed or baked, plus steamed vegetables.
- Before bed: 250 ml kefir beverage. If physical training is scheduled for 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 full meal is only possible in 2 hours.
The menu for each day of the training
Weight loss program for the week with this menu on the day of training recognized by the pyramid of proper nutrition. The list of products can be changed, important not to exceed the calorie content.
Breakfast, lunch and dinner during the week: scrambled eggs, cereal, cheese, yogurt, unsweetened fruit.
For lunch don't have to eat one soup, you can replace it with vegetable stew, adding a piece of meat or fish. If you are out, you can eat a sandwich of bread with a thin slice of ham and a green salad.
In General, it is desirable to employ the right food and not have to focus on what you eat fast food or fried burgers from the dining room, like most of his colleagues. Ignore the taunts, if any. You must understand that with this diet you will become slim, and the body will be grateful for healthy food.
Starting one day, then you will not be able to refuse such a light and healthy menu. At dinner, you eat cheese or fish, vegetables or fruit only after heat treatment, as a "snack" can be dairy products, cereals, nuts, whole wheat bread and fruit.
Drinking a glass of kefir before bedtime, not only will you feast on tasty product, but also make cleansing of the body.
A menu for weight loss it is not difficult to sustain the body, the main thing-to tune in to in psychological terms. And if you dig deeper, this diet is not for a week, it must be respected always. In order for slimming to be effective, it is not necessary to exclude from the diet of complex carbohydrates and protein – they are essential for the body.
Just preference should be given to lean meat, if chicken is skinless, and low-fat dairy products. Completely exclude fats is not worth it. Once a week can cleanse your body by going to the sauna, exercise their yoga.
Exercise for weight loss
Weight loss program for the week includes a range of exercises. During the week every day for exercise you need to allocate at least 20-30 minutes. In a week you should get at least 3 hours of physical exertion. To enhance and accelerate the result – the Ab belt Gymnnic – enhance fat loss.
Share their workouts:
- 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 to 3 sets. On each leg 20 times;
- the leg swings in lying position on his side. 3 sets of 20;
- exercise scissor kicks, body position lying on the back;
- pushups (if difficult, can be from the knees). 3 sets of 10 to 15 times;
- exercise "scissors" hands, standing position. Try tensing the chest muscles;
- stretching arms and legs. Get on all fours, suck in your stomach. Smoothly off the floor right arm and leg, and pull them in a straight line. Then change the position. 3 sets of 8-10 reps for each side;
- oblique twists in the supine position. You should try to touch the right elbow to bent left knee and Vice versa. 3 sets of 30 times;
- hitch.
Each exercise should not forget about the excessive drinking, to speed up the metabolic processes, which are designed weight loss program for the week.
You can add to the exercises a run. If you exercise 3 times a week (1 hour each), 30 minutes to implement the recommendations, and the remaining 30 minutes to be given a run. You can use a different aerobic program.
I gave everyone my personal example of training that I perform every day as well as your diet. Sticking to this program for weight loss in a week I can easily drop 7 pounds. Agree, this is a very good result!
Only professional nutritionists patients are unable to lose this volume of fat. This rate of weight loss will not harm the body, the probability that the weight will come back minimal.
Importantly, when this program goes from the body that is fat tissue and not muscle or water. The body loses weight, and the body at this time has a deficit of an important component of nutrition.
This whole weight loss programme for the week focused on recovery.