The best gift you can do for the New year – do not put off until tomorrow what should be done today. So, before you an excellent plan with which you will be able to put your body in perfect shape in only 21 days.
The first week
The experts WH are unanimous: it is more healthy and effective to lose weight and strengthen muscles, that the combination of a good diet, physical activity and discipline.
And as miraculous pills? Ask it in the diseased kidneys of these unfortunate people, who believed in the power of medication. And maybe you just need a month to die of hunger? Yeah, and become nervous in a lady with a slow metabolism and the only need for the body to store fat in any way, at least from the carrot. All, with the prelude is finished. The time has passed.
The diet plan
Your challenge: do not give up on the food, in the name of harmony, and build a power supply system, which will speed up the metabolism 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, avocados, olive oil + eggs, and dairy products fruits, herbs, and vegetables + whole grains + spices and natural spices + net of non-carbonated water.
Under the ban: all types of canned products + the drinks (including water) + alcohol + smoked, salted and fried foods + refined sugar and white flour + sources of caffeine (coffee, tea, energy drinks, chocolate).
The BOARD
Try to eat more fresh, not exposed to a heat-treatment of vegetables and fruits; the most appropriate way for the cooking of the meat, the fish, and garnish with cooking and baking.
Example of menu
The essential in nutrition – diversity! Proposed here the card each week as examples of how to combine products. You can choose between three lists, favorite dishes and alternate them, at its discretion, or come up with your own options tailored recommended calories of each meal, or you go to the section "a Day a flat stomach" and choose something delicate in there.
Breakfast
- 200 g of oat flakes with dried fruit; ⅔ cup milk, low fat; fruit
- or 2 whole-grain porter; 30 g cheese; egg; fruit
- or 150-200 g of cottage cheese with honey; 30 g nuts; fresh fruit juice
- Vegetable salad with dressing of lemon juice and olive oil; a hot sandwich (wholemeal bread, green vegetables, chicken, soft cheese); fruit
- or salad with boiled chicken breast, cherry tomatoes and vinaigrette of honey and dijon mustard; fruit
- or a sandwich with bread, whole grains, salmon, avocado and dill; yogurt
The dinner
- The cooked fish with the vegetables in the salad
- or whole wheat dough with vegetable beef with the minced meat, garlic, persil, tomatoes and dried herbs; herbal tea
- or chicken, without the skin; a dish of cooked vegetables (pumpkin, broccoli, onion with olive oil and spices), fresh tomato 1 tablespoon feta cheese
The second week
Noticed that become irritable? It is not surprising when you thought of getting some exercise, and encouraging it to him-even the chocolate is not. Your salvation is in the dairy products: they contain the amino acid tryptophan, which is necessary to your body for the synthesis of serotonin-the hormone of good mood.
If after 10 days of fighting, the belly why not retracts, it is logical to abandon all kinds of beans, cabbage and dried fruit – these products can be the cause of bloating and flatulence, which are preventing you from enjoying the first results.
Example of menu
Breakfast
- An omelet of two eggs; tomato; 30 g cheese; one small baked apple with honey and cinnamon
- or smoothies from banana, drink yogurt, and vanilla; roll with salmon, avocado and cucumber
- or 200 g of buckwheat porridge with quickly fried onions, carrots and peppers; yogurt; fruit
Breakfast
- 250 ml of chicken soup and vegetables; the salad leaves with tomatoes, cucumbers, peppers and onions, seasoned with olive oil, and flax seed
- or the salad with the pumpkin in the oven, the spinach, the cheese and lemon-oil dressing; 2 rye bread with lean ham; fruit
- or 250 g of couscous with stir-fry vegetables (carrots, onions, corn, peas)
The dinner
- Pete and finely cut the beef, lettuce and sauce of yogurt with garlic and dill)
- or steak with a garnish of vegetables; baked apple with honey and cinnamon
- or 1 gratin of beets; 3 rye bread with soft goat cheese; 10 large olives
The BOARD
Not give up snacking – these low-calorie meals do exist to maintain stable levels of sugar in your blood and ensure that you do not eat any, until you arrive at dusk. Ideal day snack – a fruit or berries, crackers with soft cheese; in the evening – dairy products, fruits and vegetables, the salad.
How much can you eat at once
For the hunger is not solved, your efforts come to naught, remember that the serving size is:
- 100 to 150 g of vegetables (size of your fist)
- 150 ml of dairy products
- 120 g of meat or fish (about the palm of the size)
- 1 tablespoon vegetable oil
- 12 grapes
- 1 apple, a banana, an orange or a pear
- ½ Mango or grapefruit
- ¼ Avocado
The third week
The success of the whole of the period of three weeks of a program depends on whether you sleep. Try to improve the quality of your stay, listening to the night classical or jazz music: studies have shown that people who are in search of a night enjoyed melodies at a rate of 60 to 80 beats per minute, slept better.
Example of menu
Breakfast
- Cheese cakes with maple syrup; yogurt; fruit
- or hot sandwich with rye bread, lettuce, a boiled egg and slices of grilled chicken breast; fruit
- or 200 g of muesli with milk and dried fruits; figs, fresh; 30 g of cheese
Breakfast
- Warm salad with quinoa, sauteed vegetables, turkey, and cilantro; fruit
- or broth with croutons and a boiled egg; tomato 50 g mozzarella cheese in balsamic vinegar and sauce
- or fish fillet with vegetable salad; toast with peanut paste; fruit
The dinner
- Spaghetti complete with chicken minced meat and the sauce of tomatoes, garlic and persil; vegetable salad
- or cooked bell peppers stuffed with brown rice and beef, chopped; 6 cherry tomatoes with 1 tablespoon of soft cheese and greens
- or fish fillet with rosemary and vegetables, vegetables, yogurt
Moreover, the Scientists from Sweden know exactly what bread is useful for those who wish to sneak with a dress case: rye. It has been proven experimentally that the latest 8 hours after the snack of rye bread, the people feel less hungry than those who ate wheat.
The BOARD
A selection of desserts home with you now the great – fruits-berries yes the cheese. But if a sprinkle of cinnamon or vanilla, it is easy to fool body, bored of the event. Cinnamon, besides, still and regulates the level of sugar in the blood, but because that will not allow hunger to become confused head.