If you decide to lose weight, then you need to choose a diet slimming of your body. In the first place, it is necessary to avoid the consumption of a large amount of carbohydrates and eat lean proteins and vegetables, and through time, you will see the result. We have tried to prepare for you a diet a good diet on the week.
The human body is quite difficult to burn the own fat of the body. Let's assume that you managed to make the fat burning process, and the desired result was achieved. But for some reason, the extra pounds by a fairly short period of time are back. Unexpectedly? No, the nutritionists will tell you that everything is natural. The process of loss of weight is not rapid, it is important to not only reduce weight, but also prevent its possible return. To do this, and there is a diet slimming, which represents not simply an example of a menu on a period of time (week, month), and also including a number of rules to follow. With them, and it is proposed to start.
Six important rules
The mode power slimming implies that you need not only to conform to certain dietary restrictions, but also to observe a number of rules. What are the rules?
1) After waking up, do not use the food. Much more useful after the wake-up exercise for 15 to 20 minutes. This rule, of course, there are people who are not accustomed to doing a easy exercise each morning. Under the physical workload refers to the slow walking, slow jogging, performing exercises on simulators and others. You can overcome the foot path, but to use this walk as well as the physical education, you can, on the sole condition that the breakfast will be at work.
Warning: after this point, you have to be extremely careful, because not everyone can run, jump or do another type of physical activity.
2) the Breakfast should be nutritious, but this does not mean that the need to eat a lot. The fact that after a physical activity in the morning, and in his absence, when the man of the night "hunger", the body will attempt to save fat. And if they are actively going to arrive with food, the body is not simply able to maintain, but to increase them.
Tip: it is likely that the sensation of hunger is too strong and leads to some discomfort. In this case, you can make compromises with the body by eating an apple or other fruit.
3) need to Eat small portions 4-5 times in the day. Nutritionists often enough said about this rule, because the food must be adequate to maintain the blood glucose at a normal level, the replenishment of glycogen stores and the body with the vitamins and the elements. To achieve this goal does not need a lot of food. Another thing that the slimming diet must be diversified. This is why, if eat a lot, this body is not only manages the task, but does another: converts extra calories into fat.
4) it is Desirable to keep a food journal, because it is more easy to control, convenient to analyze the diet of the healthy diet for weight loss, make changes and additions.
In the journal, you can reflect the menu of the week that will help you, for example, to make the necessary for the acquisition of Sunday. Is no less important a food journal and for the control of the amount of food ingested. Quite often, people want to lose weight, do not consider snacking for the entire meal. But they do not know that the nutritionists call the snacks, meals "on the go" unsupervised the intake of calories. Here the experts attribute and the situation, when a person eats, but this is not sitting at a table, do not put the food on the plate, and when it is on the principle: eating a spoonful of soup, a piece of sausage, salad spoon. In this case, if keeping a journal is going to become a habit, these snacks are also made, such as automatically. This, in turn, will allow us to realistically assess how many had he eaten the food during the day.
5) Feed a good diet to lose weight must be developed taking into account individual rates of food consumption. Is calculated, it is fairly simple by a special formula. Nutritionists believe that weight loss in the body should be paid more than 40% of calories that the calculations of the equipment of the standard.
6) Diet for weight loss over the month (a period) must be balanced. Observing this rule will help no 4, offers to lose weight, keep a food journal. But the newspaper can be and not be limited. Thus, there are calculators of the diet, which will help you to automatically count the lack and / or excess of vitamins, elements. They are perfect for the definition of the daily consumption of calories.
The menu of the week
Understand the menu of the week – the difficult case. The reasons are quite many. First of all, the differences in age, weight. Secondly, the consumption of calories per day, which also affects a number of factors. Thirdly, the individual food preferences, because the loss of weight depends on the psychological state of the man. And if a consistently hateful to the oats, it is unlikely that the pounds will go as fast as we would like.
Example of diet to lose weight for the week in the following way.
Monday
First breakfast: vegetable salad, buckwheat with water, tea (it is preferable to stop the choice on the green).
Second breakfast: a fruit (pear, banana), kefir (a day or two).
Dinner: chicken fillet boiled, ragout of vegetables (any), fish soup, the compote of dried fruits.
Dinner: vegetable Salad (you can substitute stew), bread of his tea.
Tuesday
First breakfast: oatmeal with yogurt with no fillers, apple-sour-sweet (you can replace the pears), it is natural coffee.
The second breakfast: cottage cheese skinny with cream, a decoction of berries, for example, rose hips.
Lunch: soup vegetable broth with the addition of any cereals, brown (!) the rice, cooked fish, salad dressing, juice or compote.
The taste: figs or dried apricots with yogurt without loads.
Dinner: steak, vegetable salad, tea.
Wednesday
The first breakfast: oatmeal with milk or water, an apple baked in the oven, natural coffee or tea and even the tea is better to choose the green).
Second breakfast: yogurt without loads, the nuts (a little bit, because they are among the most wholesome food, but at the same time, and calories).
Lunch: soup in meat broth with fresh cabbage, mashed potatoes, fishing cutlet, fruit juice.
Snack: a salad of all fruits, crackers no flavour enhancers.
Dinner: stew of vegetables, ham, tea.
Thursday
The first breakfast: a dish of cottage cheese with candied fruit, toast, drinks, tea, fruit juice or coffee.
The second breakfast: an apple, a yogurt without loads.
Lunch: buckwheat on the water, escalope of chicken, soup, applesauce.
The taste: a little bit of nuts and dried fruits, yogurt without fillers.
Dinner: salad, chicken, tea.
Friday
First breakfast: rice porridge with milk (it must be soft), it is desirable to add to the porridge of dried fruit, drinks, tea or coffee.
The second breakfast: fruit banana, kefir (a day or two) or yogurt without loads.
Lunch: vegetable soup, mashed potatoes, stew, salad, vegetables, fruit juice or applesauce.
Snack: low-fat cottage cheese, toasted bread, rusks, cocoa butter.
Dinner: salad vegetables, cooked, yogurt without fillers.
Saturday
First breakfast: vegetable salad, scrambled eggs, toast (you can substitute bread), it is natural coffee or tea with milk.
Second breakfast: yogurt without loads, a little marmalade, or of several rings of pineapple.
Lunch: chicken soup with vegetables, chicken, salad, compote or fruit juice.
Snack: cottage cheese skinny with cream, dried fruit.
Dinner: cooked chicken pan-seared, salad dressing, juice, or tea.
Sunday
The first breakfast: oatmeal, sweet fruit, and coffee or tea.
The second breakfast: biscuits, crackers, without flavor enhancers or take fruit juice.
Lunch: soup with the buckwheat flour, cooked meat with vegetables, stewed fruit or fruit juice.
The taste: a fruit, a yogurt without fillers, tea.
Dinner: vegetable salad, brown rice, a little fish or meat or as a tea.
In conclusion
What may look like an example of a diet to lose weight for the week. You can not use it for a longer period of time (a month), because he will have violated one of the principles of diet to lose weight, that is: it must be balanced. The consumption of the same products can lead to the formation of a gap in the body of an item.