The diet program for weight loss

Between modern abundance diet easy to get confused.

Of carbohydrates, high fiber, chinese tea diet, 2 days of fasting, the cleaning diet.... a Newbie here is not easy to understand. Even if, in my opinion, the diet must be simple and understandable. If so, then all you have to do is simply follow the nutrition plan. And very soon you will be able to see the real results!

We have collected for you a program of eating so, for her, it was easy to follow. For those who want to:

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

Losing weight is reduced to a very simple program – you need to consume less calories than you burn. It's all here. The best way to do this is to follow a diet and exercise. Then, we pass directly to the power plan.

You can express in a few words: eat small well-balanced meals during the day. In terms of specific, then you should eat 3 times a day and 2 snacks. If necessary, add another snack. The time between one meal and another should be 3 hours.

The nutrition program for weight loss

Consume the following foods:

• Spinach
• Broccoli
• Green, red and yellow peppers
• Cucumbers
• Apples
• Asparagus
• Cauliflower
• Green beans
• 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
• Peaches
• Plum
• Oranges
• Most of those fruit that you like

With every meal eat 100-170 grams of one of the following products. They can grill, braise or bake. No breading and roasting!

• Turkey breast
• Chicken breast
• Steak
• Pork (lean)
• Eggs (2 or 3 pcs.)

With each snack, eat a portion the following products. During the stay on this diet I recommend that you do not consume dairy products, but if you feel in their urgent need to eat during the afternoon snack:

• Almonds
• Nuts
• Cashews
• Natural peanut butter (without sugar and salt)
• Yogurt
• Low-fat cottage cheese
• Skimmed milk

The following products eat only after the workouts, and only in small quantities:

• Oatmeal
• Rice
• Legumes
• Potatoes
• Wholemeal bread and pasta
• Other products from whole grains

The following products consume in extremely limited quantities or delete all:

• Sauces for salads
• Oil
• Cheese

Foods and drinks that you must avoid completely

• Soda (tons of sugar and empty calories)
• The alcohol (empty calories, and even harmful products associated with its use)
• Sugar
• Fast food
• Salad dressings (mayonnaise, etc)

Sample food plan for weight loss — menu

Here is an example of how it should be your day from a nutritional point of view:

• 6:00 Workout
• 7:30 omelet of 2 eggs (fried without oil in a non-stick pan) with peppers and onions, 1 toast, a small cup of berries with melon and pineapple, 1 cup of black coffee.
• 10:30 10 almonds, 1 apple
• 13:00 a big plate of spinach salad with cucumber and celery, chicken breast with 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 with lettuce and tomato with a small amount of special supply.
• 21:00 4 bundle of celery with a small amount of peanut butter natural

Some tips final:

• With every meal drink a large glass of water
• Prepare meals for the week ahead. I usually do it in the resurrection. It is much easier to diet if you are eating the same foods every day.
• Keep a food diary and keep track of your weight. You should lose about 1 kg a week. If it loses less, then you need to make a diet more severe. If you lose more, you may need to add 1 more snack.
• Exclude from the consumption of packaged products.

The weight loss programme for a week

In those times, when I have always paid the study of active sports, and honestly, to follow the diet has not worked.

Before chocolates and other sweets I could not resist (and something to hide, I can not and now without them). To not feel better after eating sweets, I had to endure great physical efforts in the gym.

I have searched everywhere, there is a special weight loss programme for a week.

A correct diet for a week weight loss

Before me stood a choice: either I become a doughnut, or there is a need to change their diet and adapt the workouts as fitness coach. And I have achieved with success the your body.

After some time I had the problem again – she gained weight during pregnancy. After childbirth easy able to lose excessive weight.

He has now decided only to his positive experience, to present to all those who want a simple program to get rid of excess weight: the menu for weight loss and exercise program.

Among other things, to perform the exercises, it is not necessary to use simulators in them, it is possible to do in usual domestic environments at any time, taking good quality vitamins. Here it is important to the correct execution.

The feeding programme for a week for weight loss

When the diet is combined in the right way – a positive result is provided already 70%.

Then, the feeding program for a week for weight loss includes useful for the body and the figure menu, similar to a pyramid:

• If about 40% of the diet is vegetables (without sugar beet and potatoes), and fruit (no bananas and grapes); approximately 20% of cereals, potatoes, sugar beet, sweet fruits and dried fruits, wheat bread; about 20% of protein containing foods (meat, fish, eggs, distinction between the products); whereas the remaining 10% — the sweet goodies, and it's not too useful, but very tasty.

Menu for a week of proper nutrition

On the basis of this to actually compose a personal daily food intake, considering the right amount of calories for your level of energy costs. For example, if in a given day is assumed to fitness classes, you can and should use a bit more carbohydrates.

But for normal days calories should not be involved, because they need to find his place in the form of fat on the belly or on the hips.

Menu of training / day

Menu for weight loss on workout days is:

1. The first breakfast: 200 grams of cereals (oats, buckwheat, rice, millet). Diversify the polenta may be a small amount of milk, fruits, dry fruits. It is permissible minimal added sugar or salt, but it is better to give it up. We can add the ricotta cheese (30 g), ricotta cheese (50 g) or a hard-boiled egg. Drink this pot can be a tea or berries Clamps (without sugar).
2. Second breakfast: make sure any fruit and in the supplement of 30 g of walnuts or 250 ml of a beverage of fermented milk.
3. Lunch: vegetable soup, a fire in a broth or stew, stewed vegetables, vegetable salad, a slice (up to 120 g) meat, poultry, a maximum of 2 slices of bread, and a natural beverage.
4. Snack: a slice of cheese and bread.
5. Dinner: fish, steamed or baked, most steamed vegetables.
6. Before bedtime: 250 ml the seat of the drink. If exercise is scheduled for the morning, before you, you should eat a banana, a slice of bread and dried fruit, and after exercise, drink 250 ml of green tea, eat the salad out of the vegetables. Complete the food intake is possible only after 2 hours.

The Menu for each day of training

Program of weight loss in a week with this menu on the day of training recognized pyramid proper nutrition. The list of products may change, the important thing is not to exceed the caloric value.

Breakfast, lunch, and dinner during the week, Which can be: scrambled eggs, cereal, cottage cheese, yogurt, salt and fruit.

Lunch is not necessarily a soup, you can substitute the sauce of vegetables, adding a piece of meat or fish. If you are out of the house, you can eat a sandwich from the loaf with a thin slice of ham and salad vegetables.

In general, it is desirable for a job to take the right food, and do not need to focus on what you eat is not a fast food or deep-fried burgers of the room, like most of his colleagues. Do not pay attention to the ridiculous, if we will. You should understand that with such a diet to become thin, and the body will just be grateful for healthy food.

Starting once, and then not be able to abandon this kind of easy and useful menu. For dinner, you can eat dishes of cheese or fish, vegetables or fruit only after the heat treatment, such as "snack time" can be dairy products, cereals, nuts, wholemeal bread and fruit.

After drinking a glass of yogurt before going to sleep, not only indulge in a delicious product, but make the cleaning of the body.

What is the menu for weight loss it is not difficult to bear the body, the important thing is to get in tune with it in psychological terms. And if you dig deeper, this diet for a week, his need to attack always. In order to lose weight has been effective, it is not necessary to exclude from the diet the complex carbohydrates and proteins are essential for the body.

Just a preference must be given low-fat meat, whether it is chicken, without the skin, and skimmed yogurt products. Completely exclude fats too, it's not worth it. Once a week it is possible to download the body to go to the bathroom, their yoga exercises.

Exercise for weight loss

Weight loss program per week, includes a series of exercises. During the week all the days in the year it is necessary to highlight, as a minimum, 20-30 minutes. In the week should be not less than 3 hours of physical activity. To strengthen and speed up the results – belt Ab Gymnnic – increase the burning of fat.

I agree with the whole of the exercises:

• warm-up 5 min: walking on the spot, slopes and twists, mahi hands, and the like;
• squat 3 excursion. Each approach = 50 sit-ups;
• lunges in 3 sets. For each leg up to 20 times;
• mahi feet in position lying on the side. 3 series 20 times;
• exercise scissors the feet, the body position — lying on the back;
• a decline from the floor (if difficult, is possible with the knee). 3 series of 10 to 15 times;
• operating scissors with their hands, the standing position. Try to strain the chest muscles;
• stretch your arms and legs. On all fours, engage the stomach. Easily detach from the floor to the right arm and a leg, and pull in a straight line. Then change the position. 3 sets by 8-10 times for each side;
• torsion bars in the supine position. We must try to touch the right elbow until it bent the left knee and vice versa. 3 series 30 times;
• a hitch.

During each exercise you must not forget to drink excessive, to accelerate the metabolic processes, that the loss program for a week.

You can add exercises and jogging. If the exercises 3 times a week (1 hour), you can 30 minutes to perform the recommendations, and the remaining 30 minutes to dedicate to the race. You can use a different aerobic program.

I have given all your personal example workouts that I do every day, and also your diet. Adhering to this slimming program, for a week I easily scrap of 7 pounds. Agree, this is a very good result!

Only professional nutritionists, patients can lose so the volume of the adipose tissue. This rate of weight loss will not be able to damage the body, the probability that the weight will return minimum.

The main thing is that this program from the body is exactly the adipose tissue, and not muscle or water. The body loses weight and body in the this moment he did not lack of any important component of the power supply.

The whole weight loss programme for a week in order to improve.