The best gift you can give yourself for the New year, – do not postpone to tomorrow what we need to do today. Then, in front of you a super program, with which you can bring the body into perfect shape in just 21 days.
The first week
The experts WH unanimous: there is no more sound and effective way to lose weight and tighten the muscles a combination of proper nutrition, physical activity and the discipline.
And as a miracle pill? This question kidneys the sick and those unfortunate souls who have believed in the power of drugs. Perhaps you only need a month to die of hunger? You', and become a nervous lady with a slow metabolism and the only requirement of a body to store fat in any way, even if of carrots. All, with the prelude finished. The time is gone.
The power plan
Your task: not to give up to eat in the name of harmony, and to build a system of power that accelerate the metabolic processes of the body, and help the body to burn fat and build muscle.
The basis of the diet should be: chicken, turkey, lean red meat + fish, avocado, olive oil + eggs, and dairy + fruit, vegetables, and herbs + whole grains + natural flavors and spices + net of natural water.
Taboo: all types of canned products, drinks (including water) + alcohol + smoked, salted and fried foods + refined sugar and white flour + sources of caffeine (coffee, tea, energy drinks, chocolate).
COUNCIL
Try to eat more as possible fresh, not subjected to heat treatment of fruit and vegetables, the most suitable for the cooking of meat, fish and garnish – cooking and kitchen.
Sample menu
Important in the nutrition – variety! Proposed here is a menu for each week – are just a few examples of how to combine foods. You can choose between three lists, favorite dishes, and toggle their discretion, or come up with your options, taking into account the recommended calories of every meal, or take a look at the section "Day flat belly" and choose something delicate there.
Breakfast
- 200 g of oatmeal with dried fruit; ⅔ cup milk, low-fat; fruit
- or 2 wholemeal toasted bread; 30 g cheese; boiled eggs; fruit
- or 150-200 g of cottage cheese with honey; 30 g of nuts; a glass of freshly squeezed juice
- Vegetable salad with sauce of lemon juice and extra virgin olive oil; hot sandwich (whole wheat bread, vegetables, chicken breast, soft cheese); a fruit
- or salad with polenta, chicken breast, cherry tomatoes and sauce of honey and dijon mustard; fruit
- or a sandwich with wholemeal bread, salmon, avocado and dill; yogurt natural
Dinner
- Baked fish with vegetable salad
- or wholemeal pasta with meat lean beef mince, garlic, parsley, tomato and dried herbs; herbal tea
- or fillet of chicken without the skin; a side of baked vegetables (pumpkin, broccoli, onion with olive oil and seasonings), fresh tomato with 1 tablespoon of feta cheese
The second week
I have noticed that you become irritable? No wonder, when you must train hard, encourage yourself a chocolate is not possible. Your salvation – in dairy products: they contain an amino acid, tryptophan, which is necessary to the body for the synthesis of serotonin – the hormone of good mood.
If after 10 days fighting belly for some reason does not retract, it makes sense to give up all types of vegetables, cabbage and dried fruit – these products can be the cause of bloating and flatulence, which does not give you the chance to enjoy the early results.
Sample menu
Breakfast
- Omelet of two eggs; tomato puree; 30 g cheese; a bit of baked apple with cinnamon and honey
- or a smoothie of banana, yogurt drink, and vanilla; roll with salmon, avocado and cucumber
- or 200 g of buckwheat with quickly fried onions, carrots and peppers; natural yoghurt; fruit
Lunch
- 250 ml of chicken soup and vegetables; the salad leaves with tomatoes, cucumbers, peppers and onions, seasoned with olive oil, and flax seeds
- or salad with baked pumpkin, spinach, cheese and lemon-oil dressing; 2 loaf of rye with lean ham; fruit
- or 250 g of cous cous with the sauteed vegetables (carrots, onions, corn, peas)
Dinner
- Pete with finely sprinkling of beef, lettuce and yogurt sauce with garlic and dill)
- or steak with a side of fresh vegetables; baked apple with cinnamon and honey
- or 1 baked beets; 3 loaf of rye bread with a soft goat cheese; 10 large olives
COUNCIL
Do not stop snacks – these low-calorie meals, in order to maintain a stable level of sugar in the blood and ensure that you do not eat it all, before the arrival of the night watching. Perfect day snack – fruit or berries, crackers with soft cheese; in the evening – milk products, fresh vegetables, salad.
As much as you can eat for a time
Hunger is not your efforts on no, remember that a portion of it:
- 100-150 g of vegetables (with your fist)
- 150 ml of dairy products
- 120 g of meat or fish (about the palm of the hand size)
- 1 teaspoon of vegetable oil
- 12 grapes
- 1 apple, banana, orange or pear
- ½ A Mango or grapefruit
- ¼ Avocado
The third week
Success the whole of a three-week program in large part depends on whether you have enough sleep. Try to improve the quality of his living room, listening to the night of classical or jazz music: research has shown that people that night, watching appreciated the melodies to the rhythm of 60-80 beats per minute, slept better.
Sample menu
Breakfast
- Ricotta with maple syrup; natural yoghurt; fruit
- or hot sandwich with rye bread, lettuce, hard-boiled eggs and slices of grilled chicken breast; a fruit
- or 200 g of muesli with milk and dried fruit; fresh figs; 30 g of cheese
Lunch
- Warm salad with quinoa, sauteed vegetables, turkey and coriander; the fruit
- or broth with croutons and hard-boiled eggs; tomato sauce with 50 g of mozzarella cheese under balsamic dressing
- or fish fillet with vegetable salad; toast with peanut butter pasta; a fruit
Dinner
- Spaghetti with chicken mince and tomato sauce, garlic, and parsley; salad greens
- or baked peppers stuffed with rice and ground beef; 6 cherry tomatoes, 1 tablespoon of soft cheese and green
- or fish fillet with rosemary and vegetables; natural yoghurt
About: Swedish Scientists know exactly what type of bread is more useful for those who want to squeeze with a tight dress on rye bread. It has been shown experimentally that after the first 8 hours after a snack of rye bread, people feel less hungry than those who ate the grain.
COUNCIL
Selection of desserts you have now is a small fruit and berries yes the ricotta. But if they sprinkle cinnamon or vanilla, it is easy to fool the body, bored for the test. Cinnamon, among other things, and regulates the levels of sugar in the blood, but because it does not allow hunger to be confused in the head.