The diet for weight loss the belly and on the sides is an effective means of correction and reduce the waist size for women. Through the use of healthy diet, foods that are low in calories and a diet and you can get rid of 3 to 5 kilos per week.
The rules of diet
The result of the power supply is made to help to optimize your daily needs in calories to 1400 kcal. To calculate the energy value of dishes in the menu of the day, use a table of calories of the food.
For the proper formation of the diet, you need to use the following recommendations:
- meet the daily calories;
- take food 4 times per day, but not later than 3 hours before bedtime;
- in between meals are allowed to drink tea and coffee without sugar;
- the daily rate of the water must be 1.5-2 litres;
- consuming foods rich in proteins at each meal;
- adjust the amount of slow carbs and consume less than 300 grams carbohydrate food;
- the daily amount of fat in the diet should not exceed 30 grams;
- avoid eating too much sweet fruit;
- consume less than 100 g of fruits per day (in the morning).
The maximum length of time for which it is recommended to follow a diet, is one month.
What it is and not to do (the table)
The products, which are allowed to consume on a diet plan to lose weight the belly and on the sides, provide the body with necessary protein and helpful (slow) carbohydrates, do not cause of fat and help to speed up the metabolism.
In the period of the slimming is forbidden to consume fast carbohydrates (sugar, white flour products), as well as trans fats, fast food, sweeteners, that cause the appearance of excess weight due to an accumulation of fat under the skin, and the slowing of the metabolism.
| Products | As you can | You can't |
|---|---|---|
| Pastries | Rye bread, flour wheat, grain bread semolina | The bread and pastries from wheat flour, baked goods with sugar |
| Meat, poultry | The varieties low in fat: veal, beef, rabbit, turkey, chicken. Offal: liver, heart, kidney, gizzards of chicken | Roast the meat, deli meats, semi-finished products |
| Fish and seafood | All varieties of | The semi-finished products-smoked fish, salted fish, crabstick |
| The eggs | Eggs in any form | |
| Dairy products | The white cheese, sour cream of average fat content, the yogurt, kefir. Low-fat cheese and unsalted | Fat cottage cheese, sour cream, yogurt with sugar and additives, cheese curds with the stuffing |
| Cereals | Buckwheat, brown rice, barley, quinoa, bulgur, oatmeal. Legumes: beans, mung bean, chick peas, lentils | The oat flakes, semolina, white rice |
| Pasta | Rice noodles, pasta of durum wheat | The product of the flour of soft |
| Sauces and seasonings | Sauces. A moderate amount of spice | Buy sauces, mayonnaise |
| Fat | Olive oil, sunflower seeds, butter, melted butter | Margarine |
| Vegetables | All types of cabbage, onions, carrots, cucumbers, tomatoes, zucchini, eggplant. Greens: lettuce, persil, basil, spinach, sorrel, dill | Potatoes, beets in a limited quantity |
| Fruit | Apples, pears, kiwis, oranges, mandarins, lemon, grapefruit, pomegranate. The raspberry, the blackcurrant, cherry, strawberry | Dried fruit, grapes, watermelon. Bananas (2 per week) |
| Drinks | Tea, coffee without sugar | Sodas, sweet, alcohol, juice packed |
For the plan was more effective, it is recommended to limit the consumption of salt promotes water retention in the body and the appearance of edema. The reduction of the salt up to 4 g per day may be an effective way to reduce the weight during the occurrence of the effect of tea.
Menu plan for weight loss belly and sides of the week
An important condition for the success of weight loss is the use of menus based on dishes prepared in licensed products. The good mode power supply will not only burn quickly fat but provide the body with the necessary energy throughout the day.
Monday
- Breakfast: omelette with herbs and cheese, tea;
- Breakfast: porridge with beef, grapefruit, cocoa;
- The taste: buckwheat with ham, salad, cucumber and tomatoes;
- Dinner: cottage cheese with fruit and yogurt.
Tuesday
- Breakfast: take of flour of rye, half avocado, coffee with milk without sugar;
- Lunch: beet soup with meat (no potatoes), oven, orange;
- Snack: curd gratin with red berries, of cocoa;
- Dinner: croquettes of steamed fish, salad of cucumber and tomatoes.
Wednesday
- Breakfast: omelette with cheese, tea;
- Lunch: brown rice, stewed meat, salad with beijing cabbage with cream;
- Snack: Greek yogurt, apple;
- Dinner: ear, wholemeal bread.
Thursday
- Breakfast: cheese cakes with rice flour, berries (50 grams);
- Lunch: soup with meatballs, cocoa;
- The taste: a sandwich of rye bread and boiled meat;
- Dinner: chicken cooked with sauerkraut.
Friday
- Breakfast: omelette of 2 eggs, 20 grams of cheese, half of carry a coffee;
- Breakfast: porridge with turkey, the herbal tea;
- - Taste: baked apples, cocoa;
- Dinner: salad of fresh vegetables with the eggs.
Saturday
- Breakfast: curd gratin of fruit, cocoa;
- Dinner: soup, salad of lettuce with eggs.
- The taste: meatballs and rye flour and of pork (5-6 pieces);
- Dinner: fillet of steamed fish, yogurt.
Sunday
- Breakfast: pancakes with the flour of almond, berry mousse sugar-free;
- Dinner: gratin of vegetables with the meat, 1 to take the tea;
- Snack: cottage cheese with fruit;
- Dinner: omelette, cucumber.
Recipes of tasty dishes
The recipes of the dishes that we recommend that you use on a diet to lose weight the belly and on the sides, include meat, fish, cheese, eggs, and a large number of vegetables for the body amino acids, vitamins and trace elements.
Stuffed eggplant
Ingredients for cooking: 4 eggplants, brown rice (100 g), garlic (4 cloves), bell pepper (2 large), carrot, apple, spices (basil, coriander, ginger, cinnamon), olive oil.
Wash the eggplants and cut them in two. Half a vegetable drizzle with oil and bake in the preheated oven for 20 minutes. At this moment, the crushed garlic, the peppers, the carrots and the apple, and fry 5 to 7 minutes. Later in the frying pan add washed rice, spices and pour in water a little above the rice.
After cooking the eggplant, the vegetables cool and cut out the pulp, then chop the onion finely and mix with the prepared rice. The stuffing confine in eggplant and bake in the oven for another 15 minutes.
Baked chicken with sauerkraut
Need the half head of cabbage, chicken breast, onion, carrot, 2 cloves of garlic.
The chopped cabbage and blanch with carrots in boiling salted water until tender. After the vegetables put them in a strainer and let it flow.
Chicken meat cut into pieces, salt, rub the spices and garlic, failed under the press. In a baking dish, first the chicken, then the chopped onion, the ball takes the cabbage with carrots. A dish sprinkled with spices, covered with a plastic film and placed in the oven for 30 minutes. Then, remove the foil and cook a further 15 minutes for the cabbage burned.
Grilled mushrooms
For the recipe take half a pound of mushrooms, 100 ml of olive oil, a small head of garlic (5-6 cloves), a bouquet of persil, black pepper, rosemary.
First of all, cook the marinade: it is necessary to finely chop the persil, chop the garlic and mix with butter, add salt and seasoning. The mixture is ground in a blender until smooth.
Mushrooms washed and dried with a paper towel (large, cut into halves), and pour in the marinade and leave to infuse for 1-1,5 hours. Following the grilled mushrooms for 10 to 15 minutes.
The fish terrine
The block uses the following products: 500 g hake, 50 g of cod liver, two eggs, sour cream (1 tbsp), olive and vegetable oil.
The fish clean and separate the fillets from the bone, then cut into small pieces for further crushing in the mixer. In the bowl of a mixer add 2 egg yolk, two tablespoons, a tablespoon of cream and the pieces of mesh, as well as the salt and seasoning. After the grinding mixture spread into a pan and bake in the oven for 15 minutes.
How to speed up weight loss
Simultaneously with the slimming diet, you can use the procedures to reduce the belly and on the sides, which activates the metabolism of fat, contributing to the destruction of fat cells and improving the blood circulation in the area of the size, as well as the skin lifting:
- The massage. There are several ways of massage to reduce the sides and belly, and it is the banks, empty, a natural bristle brush and wooden massagers. A regular massage (10 to 15 minutes per day improves the blood circulation, causes the cleavage of the fat and the beneficial effect on the skin.
- Wraps the abdomen and flanks is performed using special creams. You can also use the procedure of clay, mustard, honey, and other warming tool.
- Showers – alternating hot and cold water for 5 minutes improves the blood circulation, the skin tone and reduces the volume of problem areas.
- Bath to reduce the weight derived from the toxins and excess water from the body, which helps to get rid of 0.5 to 1 kilogram in a single session, and can be made with sea salt, with soda and essential oils.
More and more diet and massage is important to follow the correct posture, because of slack and a sedentary lifestyle can lead to disorders of the circulation and accumulation of fat.
The diet for weight loss the belly and on the sides can be combined with the daily consumption of unsaturated fatty acids Omega-3, which contribute to the reduction of the fat mass at the level of the waist (alpha-linoleic acid fatty acid uptake from adipose tissue cells, oxidizes and activates the elimination of body fat).