The diet program slimming

Among the modern of the abundance of plans of confusion.

Low-carb, high in fibre, the chinese tea diet 2 days fasting, the cleaning diet... Beginner here difficult to understand. Although, in my opinion, the diet should be simple and understandable. If this is the case, all you have to do – just follow a diet plan. And very soon, you will be able to see concrete results!

We have compiled for you a diet program in such a way that it was easy to follow. It is for those who want to:

• Quickly get rid of the fat (in other words, lose weight)
• To maintain the muscle mass

Slimming boils down to a rather simple schema – you need to consume fewer calories than you burn. That is all. The best way to do this is to follow a diet and doing physical exercises. Let's move on directly to the diet plan.

It can be summed up in a few words: eat small well balanced portions throughout the day. More specifically, you need to eat 3 times per day for 2 snacks. If necessary, add a mouth. The time between the meals should be 3 hours.

Nutrition program for weight loss

Consume the following products:

• Spinach
• Broccoli
• Green, red and yellow pepper
• Cucumbers
• Apples
• Asparagus
• Cauliflower
• Green beans
• The cabbage
• Celery
• All green leafy vegetables except iceberg lettuce
• The water

Every day eat 2-4 servings of the following products:

• Carrots
• Bananas
• The berries
• Fisheries
• Plum
• Oranges
• Most of these fresh fruits that you like

At each meal, eat 100 to 170 grams is one of the following products. You can cook them on the grill, extinguish or bake. No breading and roasting!

• Turkey breast
• Chicken breasts
• Steak
• The meat pork (lean)
• Eggs (2 or 3 pieces)

Each snack eat a serving of the following products. During a stay on this diet, I recommend not to consume dairy products, but if you feel the urgent need, eat at the time of the snack:

• Almonds
• Nuts
• Cashew nuts
• Natural peanut butter (without sugar and salt)
• Yogurt
• Low-fat cottage cheese
• The skim milk

The following products eat only post workout and only in small amounts:

• Oatmeal
• The brown rice
• Legumes
• Potatoes
• Whole wheat bread and pasta
• Other whole grain products

The following products consume the quantities are extremely limited or exclude any:

• Dressings for salads
• The oil
• The cheese

Foods and drinks you should avoid completely

• Soda (tons of sugar and empty calories)
• Alcohol (empty calories, and harmful products associated with his employment
• The sugar
• Fast food
• Salad dressings (mayonnaise, etc)

Example of diet plan for weight loss — menu

Here is an example of what should look like your day with a nutritional point of view:

• 6:00 Workout
• 7:30 an omelette of 2 eggs (fried without oil in a frying pan with non-stick coating) with the green pepper and onion, 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, the chicken breast with the sauce
• 16:00 a handful of walnuts, 1 orange
• 18:30 steak cooked on the grill, a large portion of steamed asparagus, small portion of salad of lettuce and tomato with a special little salad dressing.
• 21:00 4 bunch of celery with a little peanut butter natural

Last advice:

• At each meal, drink a large glass of water
• In advance prepare your meals in the upcoming week. I usually do it in the resurrection. This simplifies the regime, if you eat the same products every day.
• Keep a journal of your food and watch your weight. You need to lose about 1 kg per week. If you lose less, it is necessary to make the plan more stringent. If you lose more, it may be necessary to add 1 snack.
• Are excluded from loan for consumption of packaged products.

Weight loss program for a week

At the time, when I am constantly taking the time to studies active in the sport, honestly say to follow the diet is almost not operated.

Before chocolate bars and other sweets could not resist (yes, and this is certain, I can not and now without them). In order to do not improve after eating treats, I had to endure the physical effort in the gym.

I've looked everywhere, there is there a slimming program for a week.

Good nutrition of the week to lose weight

In front of me had a choice: either I become a donut, or it is necessary to change diet and to adapt the training as a coach. And I managed to are fascinated by your body.

After some time, I again had this problem – gaining weight during pregnancy. After childbirth could easily lose excess weight.

Now decided only by your positive experience, to present to all interested, the program the simplest way to get rid of excess weight menu slimming and a set of exercises.

In addition, to perform exercises, is not necessary to use simulators to do their usual residence, at any time, take good quality vitamins. The key here is the correct implementation.

The eating program of the week in order to lose weight

When the diet is resumed by the right way positive result is already up to 70%.

Therefore, the diet program at week slimming contains useful for the body and the figure to the card, similar to a pyramid:

• If nearly 40% of the diet of vegetables (beets and potato) and fruits (no bananas and grapes); approximately 20% of cereals, potatoes, beets, sweet fruits and dried fruits, whole-grain bread; about 20% of the products containing protein (meat, poultry, fish, eggs, milk products); 10% residual — sweet goodies, it is not too useful, but very tasty.

The menu of the week of the correct power supply

On the basis of what actually compose personal food on the day, given the right amount of calories for the level of energy costs. For example, if in a day requires some fitness classes, you can and should use a little more of carbohydrate products.

But for ordinary days the calories should not be involved because they are confident of finding their place in the form of deposits on the stomach or thighs.

Menu for the day of the training

Menu slimming the training days is:

1. First breakfast: not more than 200 grams of cereals (oats, buckwheat, rice, millet). Diversify this porridge can be a little bit of milk, fruits, dry fruits. Eligible minimum to add sugar or salt, but it is better to refuse. In porridge, you can add cheese to the cheese (30 g) white cheese (50 g) or a boiled egg. With this dish, you can tea or berries edge (without sugar).
2. Second breakfast: make sure any fruit and in the supplement of 30 g of hazelnuts or 250 ml of a beverage of fermented milk.
3. Lunch: vegetable soup low broth or stew, cooked vegetables, vegetable salad, a slice (up to 120 g) of meat, poultry, up to a maximum of 2 slices of bread, drink natural.
4. The taste: a piece of cheese and bread.
5. Dinner: broiled fish or baked over the steamed vegetables.
6. Before bed: 250 ml kefir beverage. If the exercise is scheduled for the morning, it is recommended to eat a banana, a piece of bread and dried fruit, and after exercise, drink 250 ml of green tea, eat salad vegetables. Full meal available only after 2 hours.

Menus for each day of training

Weight loss program for a week with such a card on the day of training recognized by the pyramid of the correct power supply. A list of products that you can change, and especially do not exceed the calories.

Breakfast, lunch and dinner during the week That you can be scrambled, boiled, white cheese, yoghurt, fruit.

For lunch is not necessarily a soup, you can substitute vegetable stew, by adding a piece of meat or fish. If you are outside the house, you can eat a sandwich of bread with a thin slice of ham, and a vegetable salad.

Generally it is desirable to work to make good food, and does not need to focus on what you eat is not a fast-food or fried cakes of dining room, like most of his colleagues. Do not pay attention to the taunt, if any. You need to understand that with the help of such a diet, you will become thin and the body will be grateful for the healthy food.

Starting a day, then you will not be able to give up this easy, and useful to the card. For dinner, you can eat cheese or fish, vegetables or fruit after the heat treatment, as a "snack", you can dairy products, grains, nuts, and whole grain breads and fruits.

After drinking a cup of yogurt before bedtime, you can not only enjoy a delicious product, but also make the purification of the body.

This menu slimming is not difficult to resist the main body of the tuning psychologically. And if you dig deeper, such a regime is not a week, it is necessary to take always. In order to lose weight effectively, does not need to exclude from the diet of complex carbohydrates and proteins – they are essential for the body.

Simply the preference should be given low-fat meat, if it is a chicken, without skin, and the products yogurt skim. Eliminate fats is not worth it. Once a week, you can unload the body to go to the bathroom, their yoga exercises.

Exercise to lose weight

Weight loss program for a week includes a set of exercises. In the course of the week, all days of the year must allocate at least 20 to 30 minutes. In the week should produce not less than 3 hours during the fiscal year. To strengthen and speed up the results – the belt Ab Gymnnic – strengthen fat burning.

Share my a complex exercise:

• warm-up 5 min: march in place, slopes and turns, mahi hands and others;
• squats 3 of the hike. Each approach = 50 sit-ups;
• the slots in 3 approach. On each leg up to 20 times;
• mahi kicking in the supine position on the side. 3 sets of 20 times;
• the exercise of the scissors of the legs, the body position — lying on the back;
• push-ups on the ground (if difficult, you can with your knee). 3 sets of 10 to 15 times;
• the exercise of the scissors of the hands, the standing position. Try to fatigue the chest muscles;
• vytjagivanie of the hands and feet. Get up on all fours, pull in the stomach. Gently rip out the floor of the right arm and leg, and get in line. Then change the position. 3 sets of 8-10 times for each side;
• torsion bars in a supine position. It is necessary to try to touch your right elbow to bent left knee and vice-versa. 3 rounds of 30 times;
• a hitch.

During all the exercises, he must not forget plenty of drink, to speed up the metabolic process, which is this weight loss program for a week.

You can add to the exercise of jogging. If the exercises 3 times per week (1 hour), can be 30 minutes, to make recommendations, and the rest 30 minutes to give a walk. You can use a different aerobic program.

I have provided all those who wish his personal example of training that I perform every day, as well as your diet. By adhering to this program in order to lose weight in a week I am doing 7 pounds. Ok, this is a very good result!

Only by the professional dietitians can patients lose such amount of adipose tissue. This speed of weight loss might not be harmful to the body, the probability that the weight comes back minimal.

Especially with such a program, the body loses the fatty tissue, not muscle or water. The body loses weight, and the body at this time has no deficit no important component of the diet.

All this diet program for a week is to clean up.