If you have decided to lose weight, then you need a proper diet for weight loss of your body. In the first place, it is necessary to eliminate the consumption of large quantities of carbohydrates and eat only proteins and vegetables and through time you will see the result. We have tried to prepare for you a proper diet eating for a week.
The human body is difficult to burn its stores of fat. Suppose that you managed to start the fat burning process, and the desired result was achieved. But for some reason the pounds through a relatively short period of time are back again. Suddenly? No, nutritionists will reply that it is all natural. The process of loss of weight – it's not fast, it is important not only to reduce the weight, but also to prevent its possible return. For this, and there is a weight loss diet, that is not only an example of a menu for a certain period of time (week, month), and also includes a series of rules that must be followed. With them and proposed to start.
Six important rules
Diet slimming suggests the need not only to adhere to some limitations in the power supply, but also to follow a series of other rules. Of which rules is that?
1) After waking up not worth the effort once you have consumed the food. Much more useful after waking up to do exercise for 15-20 minutes. This rule, of course, there is for those people who are not used to make a slight charge every morning. Under physical workload intended to walk slow, not so great running, exercise in the gym, and more. You can follow the road up to work to walk, but use a stroll as physical education, is possible only on the condition that the breakfast is at work.
Caution: following this point, you must be very careful, because not everyone can run, jump or do another type of physical activity.
2) the Breakfast should be nourishing, but this does not mean that eating need a lot of. The fact is that after the physical activity in the morning, and in his absence, when at night for a person "hungry", the body will try to save the fat. And if they actively do with the food, the body not only able to maintain but also to increase.
Tip: it is likely that the feeling of hunger is too strong and will lead to some discomfort. In this case, you may have to compromise with the body, after eating an apple or another fruit.
3) need to Eat small portions 4-5 times per day. Nutritionists often talk about this rule, because the food must be sufficient to maintain the blood glucose at a normal level, restoring our reserves of glycogen and provide the body with vitamins and elements. To achieve this goal requires a lot of food. Another thing, that a diet must be varied. That's why, if you eat a lot, then the body will not only he manages well with the task, but also plays another: converts surplus calories into fat.
4) it is Recommended to keep a food diary, because it is easier to control oneself, it is convenient to analyze healthy diet for weight loss, to make the necessary changes and additions.
In your journal you can reflect menu for a week that will help you, for example, to make the necessary acquisitions on Sunday. Not less important is the diary of power and to control the amount of food ingested. Very often people who want to lose weight, don't consider snacks to full food intake. But they do not know that the nutritionists call snacks, meals "on the go" uncontrolled intake of calories. Here experts attribute the situation, when a person eats, but does not sit at the table, puts the food on the plate, and when he acts according to the principle: he ate a spoonful of soup, a piece of sausage, a spoonful of salad. In this case, if you keep a journal will become a habit, similar snacks will also be subject to him, as if automatically. This, in turn, allow you to realistically assess, how much is eaten food during the day.
5) proper Diet slimming diet must be developed taking into account individual rates of food consumption. Calculated is fairly simple with a special formula. Nutritionists believe that weight loss the body must act, not more than 40% of calories, that is for the normal individual.
6) Diet to lose weight in a month (another period) must be balanced. Comply with this rule will help point no. 4, offers lose weight, keep a food diary. But the diary may not be limited. Then, there are computers power supply, which will help you automatically considered a fault and (or) the excess of vitamins, elements. They are perfect and to determine the daily consumption of calories.
Menu for a week
To make the correct menu for a week is not easy. The causes there is quite a bit. In the first place, the differences of age, of weight. In the second place, the consumption of calories per day, that also affects a number of factors. In the third place, individual food preferences, since the process of weight loss largely depends on the psychological state of a person. And if you constantly a hateful oatmeal, it is unlikely that the pounds will as quickly as we would like.
Exemplary of weight loss diet in a week is the following.
Monday
The first breakfast: a salad of vegetables, buckwheat porridge in water, tea (it's better to stop the choice on green).
Second breakfast: a fruit (pear, banana), yogurt (one or two days).
Lunch: chicken fillet boiled, cook the vegetables (if any), soup, fish, dry fruit compote.
Dinner: vegetable Salad (you can replace the tomato sauce), bread with bran, tea.
Tuesday
Breakfast: oatmeal with yogurt with no fillers, apple agro-dolce (you can replace the pear), natural and coffee.
Second breakfast: cottage cheese with low-fat sour cream, a decoction of fruits of the forest, for example, rose hips.
Lunch: soup in vegetable broth with the addition of any cereals, brown (!) rice, baked fish, salad, fruit juice or stewed fruit.
Snack: figs or dried apricots with yogurt with no fillers.
Dinner: steak, vegetable salad, tea.
Wednesday
Breakfast: oatmeal in milk or water, cooked apples, natural, coffee or tea (and the tea is better to choose green).
Second breakfast: yogurt with no fillers, nuts (quite a bit, because they relate to the number of useful products, but also and caloric).
Lunch: soup in meat broth with fresh cabbage, mashed potatoes, fishing, chicken, fruit juice.
Snack: fruit salad, crackers with no flavourings.
Dinner: stew of vegetables, ham, tea.
Thursday
The first breakfast: a flan of ricotta with candied fruit, toast, tea, fruit juice or coffee.
Second breakfast: apple, yogurt with no fillers.
Lunch: buckwheat flour in water, chicken breast, soup, composed.
Snack: some nuts and dried fruit, yogurt with no fillers.
Dinner: salad, chicken, tea.
Friday
Breakfast: porridge with rice milk (must be fresh), flour, you should add the dried fruit, tea or coffee.
Second breakfast: fruit – banana, yoghurt (one or two days) or yogurt with no fillers.
Lunch: vegetable soup, mashed potatoes, goulash, vegetable salad, fruit juice or stewed fruit.
Snack: low-fat cottage cheese, toast, bread, crackers, cocoa.
Dinner: vegetable salad, boiled fish, yogurt with no fillers.
Saturday
The first breakfast: salad vegetables, scrambled eggs, toasted bread (you can substitute whole-wheat bread), coffee or tea with milk.
Second breakfast: yogurt with no fillers, a little jam or more rings of pineapple.
Lunch: chicken soup with vegetables, chicken breast, salad, fruit compote or fruit juice.
Snack: cottage cheese with low-fat sour cream, dried fruit.
Dinner: boiled chicken breast, salad, fruit juice or tea.
Sunday
Breakfast: porridge, oatmeal, any sweet, fruit, coffee or tea.
Second breakfast: biscuits, crackers with no flavourings or toast, fruit juice.
Lunch: buckwheat soup, meat in the oven with vegetables, fruit juice or fruit juice.
Snack: whole fruit, yogurt with no toppings, tea.
Dinner: vegetable salad, brown rice, a little boiled meat or fish, tea.
In conclusion
So it may seem approximate of weight loss diet in a week. Can not be used for a longer period of time (months), because it violated one of the principles of weight loss diet, that is to say: it must be balanced. The use of the same products can lead to the formation of a defect in the body or another element.