The best gift that you can make yourself for the New year – don't put off until tomorrow what you need to do today. So you have a great plan, you will be able to bring the body into perfect shape in just 21 days.
The first week
WH the experts are unanimous: there is no more a healthy and effective way to lose weight and to tighten the muscles as a combination of correct diet, physical activity and discipline.
And as a miracle pill? Ask on the diseased kidneys of these unfortunate people, who believed in the power of the drug. Or maybe you just need a month of hunger? Yeah, and become a nervous lady with a slow metabolism and only need a body to store fat in any way, although the carrots. All, with the introduction done. The time has gone.
Meal plan
Your task: not to abandon the food in the name of harmony, and to build such a power system, which will accelerate the metabolic processes in the body and helps the body burn excess fat and build muscle.
On the basis of the diet should be: chicken, turkey, lean red meat + fish, avocado, olive oil + eggs and dairy products + fruits and vegetables + whole grains + organic spices and herbs + pure non-carbonated water.
Prohibited: all types of canned food + non-alcoholic beverages (including water) + alcohol + smoked, salted and fried products refined sugar and white flour + sources of caffeine (coffee, tea, energy drinks, chocolate).
The COUNCIL
Try to eat more fresh, not exposed to thermal processing of fruit and vegetables; the most suitable method for cooking meat, fish and side dishes – baking and cooking.
Example menu
The main thing in the diet – variety! The proposed menu for each week – just examples of how to combine products. You can choose between the three lists of dishes and alternate them on your own, or come up with their own versions, taking into account the recommended calories for each meal, or check out the "flat belly Day" and choose something delicious.
Breakfast
- 200 g of oatmeal with dried fruit; ⅔ Cups low fat milk; fruit
- or 2 whole-grain toast; 30 g cheese; boiled egg; fruit
- or 150-200 g of curd with honey; 30 g of nuts; a glass of fresh juice
- Salad with a dressing of lemon juice and olive oil; hot sandwich (whole grain bread, greens, chicken breast, soft cheese); fruit
- or salad, porridge, chicken breast, cherry tomatoes and a dressing of honey and Dijon mustard; fruit
- or a sandwich with whole grain bread, salmon, avocado and dill; natural yoghurt
Dinner
- Baked fish with vegetables salad
- or whole wheat pasta with lean ground beef, garlic, parsley, tomatoes and dry herbs; herbal tea
- or chicken without the skin; a side dish of baked vegetables (pumpkin, broccoli, onion with olive oil and spices), fresh tomatoes with 1 tbsp feta
The other week
Notice that it is annoying? No wonder, if you have to exercise hard and promote yourself with chocolate is not. Your solution – in dairy products: contain the amino acid tryptophan, which is necessary for your body for the synthesis of serotonin – the hormone of good mood.
If after 10 days of fighting stomach somehow not made up, it makes sense to abandon all types of beans, cabbage and dried fruit – these foods can cause bloating and flatulence that are holding you cannot be satisfied with the first results.
Example menu
Breakfast
- Omelet of two eggs, and tomatoes; 30 g cheese; small baked apple with honey and cinnamon
- or is a smoothie from bananas, drinkable yogurt, and vanilla; roll with salmon, avocado and cucumber
- or 200 g buckwheat porridge with quickly fried onions, carrots and bell pepper; natural yoghurt; fruit
Lunch
- 250 ml soup with chicken and vegetables; salad with tomatoes, cucumbers, bell peppers and onions, seasoned with olive oil, and flax seed
- or salad with baked pumpkin, spinach, feta cheese and lemon oil dressing; 2 rye bread with lean ham; fruit
- or 250 g couscous with roasted vegetables (carrots, onions, corn, peas)
Dinner
- Pita with chopped beef, lettuce and a dressing of natural yoghurt with garlic and dill)
- or steak with a side dish of fresh vegetables; baked apple with honey and cinnamon
- or 1 baked beet; 3, rye bread with soft goat cheese; 10 large olives
The COUNCIL
Don't give up on snacking – these low calorie meals are designed for maintaining stable blood sugar levels and ensure that you do not eat anything you get at night. The ideal daily snack – fruit or berries, crackers with soft cheese, evening – milk products, fresh vegetables, salad.
How many can you eat in time
That hunger is not driving your efforts, remember that the dose is:
- 100-150 g of vegetables (size of fist)
- 150 ml of milk
- 120 g of meat or fish (about the size of the palm of the hand)
- 1 tsp vegetable oil
- 12 grapes
- 1 Apple, banana, orange or pear
- ½ Mango or grapefruit
- ¼ Avocado
The third week of
The success of the entire three-week program largely depends on how well you sleep. To try to improve the quality of your rest, at night listening to classical or jazz music: research has shown that people who on the night enjoyed the melody in the rhythm of 60 to 80 beats per minute, slept better.
Example menu
Breakfast
- Pancakes with maple syrup; natural yoghurt; fruit
- or warm sandwich with rye bread, lettuce, a boiled egg and slices of grilled chicken breast; fruit
- or 200 g muesli with milk and dried fruit, fresh figs; 30 g of hard cheese
Lunch
- Warm salad with quinoa, roasted vegetables, Turkey, and cilantro; fruit
- or soup, with croutons and a boiled egg; tomato with 50 g mozzarella cheese in balsamic sauce
- or fish fillet with vegetable salad; toast with peanut butter; fruit
Dinner
- Wholemeal spaghetti with minced chicken and tomato sauce, garlic and parsley; vegetable salad
- or baked peppers stuffed with brown rice and ground beef, and 6 tomatoes with 1 tbsp of soft cheese and herbs
- or fish fillet with rosemary and vegetables; natural yoghurt
By the way: Scientists from Sweden, they know exactly what kind of bread is more helpful for those who want to squeeze the sheath dress: rye. It was experimentally proved that after 8 hours after snack rye bread people feel less hungry than those who ate wheat.
The COUNCIL
Selection of desserts, you have now a small fruit berries Yes sir. But if they sprinkle the cinnamon and vanilla, it is easy to deceive the body, the boredom of the test. Cinnamon, by the way, and regulates the level of sugar in the blood, and therefore will not hunger, to confuse the head.