Diet for weight loss belly and sides is an effective way of correction and reduce waist size for women. Through the use of a low-calorie diet of healthy foods and proper diet you can get rid of 3-5 kg of excess weight per week.
Diet rules
Diet result is achieved by maintaining optimal daily caloric intake of 1,400 kcal. For calculating energy value of dishes from the daily menu, you should use the table of caloric content of products.
For proper formation of the diet, you need to use the following guidelines:
- stick to your daily calorie intake;
- eat 4 times a day, but not later than 3 hours before bedtime;
- between meals allowed to drink tea and coffee without sugar;
- daily intake of water should be 1.5-2 liters;
- eat protein foods at each meal;
- to adjust the amount of slow carbs and consume no more than 300 grams of carbohydrate foods per day;
- daily amount of fat in the diet should not exceed 30 grams;
- avoid consumption of very sweet fruit;
- to use not more than 100 g of fruit a day (in the morning).
The maximum time during which it is recommended to stick to a diet is a month.
What to eat and what is not (table)
Products that are allowed to eat on a diet for weight loss belly and sides, and provide the body with necessary protein and healthy (slow) carbohydrates do not cause fat deposits and accelerate metabolism.
During weight loss it is forbidden to drink fast carbs (sugar, products made with white flour) and TRANS fats, fast food, sugar substitutes that cause the appearance of excess weight due to the accumulation of subcutaneous fat and slowing metabolism.
| Products | What | What not |
|---|---|---|
| Cakes | Whole wheat bread made from rye or wheat flour, bread with bran. | Bread and pastries from wheat flour, sweet pastries with sugar |
| Meat, poultry | Low-fat varieties: veal, beef, rabbit, Turkey, chicken. Offal: liver, heart, kidney, 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, yoghurt, kefir. Low-fat and unsalted cheese | Fat cottage cheese, sour cream, yogurt with sugar and additives, cheese stuffed |
| Cereals | Buckwheat, brown rice, barley, quinoa, bulgur, oatmeal. Legumes: beans, mung beans, chickpeas, lentils | Oat flakes, semolina, white rice |
| Pasta | Rice noodles, pasta from durum wheat | Wheat products soft wheat |
| Sauces and condiments | The sauces are homemade. A 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 in a limited number |
| Fruit | Apples, pears, kiwi, oranges, tangerines, lemon, grapefruit, pomegranate. Raspberry, currant, cherry, strawberry | Dried fruits, grapes, watermelon. Bananas (2 a 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 edema. The reduction of the salt to 4 grams per day can be an effective way to reduce weight at the onset of the plateau.
Diet menu for weight loss belly and sides for a week
An important condition for the successful weight loss is the use of a menu based on dishes prepared with allowed foods. A proper diet will allow you not only to quickly burn fat, but also to provide the body with the necessary energy throughout the day.
Monday
- Breakfast: omelet with greens and cheese, tea;
- Lunch: vegetable stew with beef, grapefruit, cocoa;
- Snack: buckwheat with ham, fresh salad of cucumber and tomato;
- Dinner: cottage cheese with berries and yogurt.
Tuesday
- Breakfast: toast made from rye flour, half avocado, coffee with milk without sugar;
- Lunch: beet soup with meat (no potatoes), one loaf, orange;
- Afternoon snack: cottage cheese pie with berries, cocoa;
- Dinner: fish cakes with steamed salad of cucumbers and tomatoes.
Environment
- Breakfast: omelette with cheese, tea;
- Lunch: brown rice, boiled meat, salad of Chinese cabbage, dressed with sour cream;
- Snack: Greek yogurt, Apple;
- Lunch: fish soup, whole wheat bread.
Thursday
- Breakfast: pancakes with rice flour, berries (50 grams);
- Lunch: soup with meatballs, cocoa;
- Afternoon snack: a sandwich of rye bread and boiled meat;
- Dinner: chicken breast baked with 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 from fresh vegetables with eggs.
Saturday
- Breakfast: cottage cheese pie with berries, cocoa;
- Lunch: soup, salad of lettuce with egg;
- Snack: dumplings made of rye flour and pork (5-6 pieces);
- Dinner: fish fillet steamed yogurt.
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 that are recommended in diet for weight loss belly and sides include meat, fish, cheese, eggs and plenty of vegetables to provide the body with amino acids, vitamins and trace elements.
Stuffed eggplant
The ingredients: 4 eggplant, brown rice (100 g), garlic (4 cloves), bell pepper (2 large), carrot, Apple, seasoning (Basil, coriander, ginger, cinnamon), olive oil.
Eggplant washed and cut in half. Halves sprinkled with vegetable oil and bake in preheated oven for 20 minutes. At this time, the crushed garlic, pepper, carrot and Apple, then fry for 5-7 minutes. Then in a pan add washed rice, spices and add water just above the rice.
After the eggplants ready, the vegetables cool and cut the pulp and then finely chop and mix with the finished rice. Put the stuffing in the eggplants and bake in the oven for another 15 minutes.
Baked chicken with cabbage
You need half a cabbage, chicken breast, onions, carrots, 2 cloves of garlic.
Cabbage chopped and blanched along with the grated carrots in boiling salted water until tender. After the vegetables are placed in a colander and leave to drain.
Chicken meat cut into slices, salted, rubbed with spices and garlic, conceded under pressure. In a baking dish put the chicken first, then chopped onion, and the top layer takes the cabbage and carrots. Dish sprinkle with seasonings, cover with foil and place in the oven for 30 minutes. Then remove the foil and bake another 15 minutes so that the cabbage was burnt.
Grilled mushrooms
For a 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, crush the garlic and mix with butter, add salt and seasonings. The mixture is ground in a blender until smooth.
Mushrooms washed and dried with paper towel (large cut in half) and then pour the marinade and leave to infuse for 1-1. 5 hours. Then the mushrooms cook on the grill for 10-15 minutes.
Fish pie
For pate uses these products: 500 g hake, 50 g of cod liver, two eggs, sour cream (1 tablespoon), olive and sunflower 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 yolks, two tablespoons, a tablespoon of sour cream and sliced, salt and seasonings. After grinding the mixture was put in a 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 that enhance fat metabolism, contributing to the destruction of fat cells and improve blood circulation in the waist and skin tightening:
- Massage. There are several ways of massage to reduce the volume of the sides and belly, 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 beneficial effect on the skin.
- Wrap the abdomen and the sides are held with special creams. You can also use clay, mustard, honey, and other warming means.
- Contrast showers – alternating hot and cold water within 5 minutes also improves circulation, skin tone and reduces the volume of problem areas.
- Baths for weight loss remove 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 follow a proper posture, as slouching and a sedentary lifestyle can lead to poor circulation and fat accumulation.
Diet for weight loss belly and sides can be combined with daily consumption of unsaturated fatty acids omega-3 which help to reduce fatty deposits in waist area (alpha-linoleic acid captures fatty acids from adipose tissue cells, oxidizes and activates the elimination of fat from the body).