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Diet Program for weight loss

Among today's abundance of diet easy to get confused.

Low-carb, high fiber, Chinese tea diet, 2-day fasting, cleansing diets... Newbie here is difficult to understand. Although, in my opinion, the diet should be simple and understandable. If so, then all you have to do is just stick to the diet plan. And very soon you will be able to see real results!

weight loss program

We have compiled for you a nutrition program so that it is easy to follow. This is for those who want to:

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

Weight loss comes quite simple – you need to consume less calories, than you burn. That is all. The best way to do this is to stick to your diet and exercise. So lets go directly to the diet plan.

This can be expressed in a few words: eat small well balanced meals throughout the day. More specifically, you should eat 3 times a day and 2 snacks. In necessary, add another snack. Time between meals should be 3 hours.

Diet program for weight loss

Consume the following products:

  • Spinach
  • Broccoli
  • The green, red and yellow peppers
  • Cucumber
  • Apples
  • Asparagus
  • Cauliflower
  • Green beans
  • Cabbage
  • Green
  • All green leafy vegetables except iceberg lettuce
  • Water

Each day eat 2-4 servings of the following products:

  • Carrots
  • Bananas
  • Strawberries
  • Peaches
  • Plum
  • Oranges
  • More of those fruits that you love

At each meal eat 100-170 grams of one of these products. Can be cooked on the grill, fry or bake. Not breading and frying!

  • Turkey breast
  • Chicken Breast
  • Steak
  • Pork (lean)
  • Eggs (2 or 3 pieces)

With each meal, eat one serving of these products. During your stay on this diet I do not recommend to consume dairy products, but, if I believe that there is an urgent need, then eat them during snack:

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

The following products eat only after training and only in small quantity:

  • Oatmeal
  • Brown rice
  • Legumes
  • Potatoes
  • Whole wheat bread and pasta
  • Other products from whole grains

The following products consumed in very limited quantities or prevention together:

  • Sauces for salads
  • Oil
  • Cheese

Food and beverages that should be avoided entirely

workout for weight loss
  • Soda (tons of sugar and empty calories)
  • Alcohol (empty calories and harmful products, which are associated with its use)
  • Sugar
  • Fast food
  • Salad dressings (mayonnaise, etc)

Sample meal plan for weight loss menu

Here is an example of how to look your day in terms of nutrition:

  • 6:00 Workout
  • 7:30 am scrambled eggs 2 eggs (fried without oil in a frying pan with non-stick coating) with green peppers and onions, 1 piece of toast, a small Cup of the strawberries with the melon and pineapple, 1 Cup of black coffee.
  • 10:30 10 almonds, 1 Apple
  • 13:00 big plate of spinach salad with cucumbers and celery, chicken breast with sauce
  • 16:00 handful of nuts, 1 orange
  • 18:30 steak, grilled, a large part of steamed asparagus, small salad of lettuce and tomatoes with a small amount of a special charge.
  • 21:00 4 bunches of green with a small amount of natural peanut butter

A few final tips:

  • With every meal drink a large glass of water
  • Prepare meals for the week ahead. Usually this is on a Sunday. It is much easier to diet if you eat the same food every day.
  • To keep a food diary and track your weight. You should lose about 1 kg per week. If you lose less, diet more strict. If you are losing more, you may need to add 1 more snack.
  • Exclusion from the use of pre-packaged products.

Program for weight loss per week

In these days, when I always have time for sports studies, if I am honest, to follow the diet almost no work.

Before chocolates and other sweets couldn't resist (and what to conceal, I can't now without them). Not to gain weight after eating the treats, I had to endure a lot of physical effort in the gym.

I've looked, everywhere is a special program for weight loss per week.

Proper diet for weight loss

Before me stood a choice: or I've become a doughnut, or need to change the diet and the adaptation of training as fitness trainer. And I have successfully conquered your body.

But then I got again this problem – gaining weight during pregnancy. After giving birth easy it is to lose the excess weight.

Now decided exclusively on its positive experiences, to provide everyone a simple program to eliminate excess weight menu for weight loss and exercise program.

By the way, that not the exercises, it is not necessary to use the equipment, which can be done in a familiar home environment, at any time, taking good quality vitamins. The main thing here is proper implementation.

Diet program for weight loss

When the diet is chosen correctly – positive result, which is already 70%.

So, diet plan for weight loss includes a useful for the body and shape which menu that is similar to a pyramid:

  • If approximately 40% of the diet is vegetables (excluding beet and potatoes), and fruit (excluding bananas and grapes); about 20% — cereals, potatoes, beet, sweet fruit and dried fruit, whole-grain bread; about 20% of the products which contain protein (poultry, fish, eggs, dairy products); and the remaining 10% — sweet Treats, this is not too useful, but very tasty.

Menu for week of proper nutrition

On the basis of this you can truly personal a diet for a day, depending on the required amount of calories for the energy level and costs. For example, if on a given day will be dedicated to physical fitness, you can and should eat a little more carbs.

But for normal days calories, you should not get involved, because they will definitely find their place in the form of deposits on the stomach or thighs.

Menu on the day of training

Menus for weight loss in training days is:

fast weight loss
  1. The first Breakfast: 200 grams of porridge (oatmeal, buckwheat, rice, millet). To diversify such a mess can be a small amount of milk, fruits, dry fruits. The permissible minimum added sugar or salt, but it is better to reject them. For porridge, you can add cheese (30 g) cheese (50 g) or hard-boiled egg. To drink a dish of tea or berry juice (without sugar).
  2. Second Breakfast: make sure that each fruit and in addition of 30 g of nuts or 250 ml of fermented milk drinks.
  3. Lunch: vegetable soup in weak broth, or stews of vegetables, vegetable salads, slice (120 g) of meat, poultry, a maximum of 2 slices of bread, all natural drink.
  4. Snack: piece of cheese and bread.
  5. Dinner: fish, boiled or baked, plus steamed vegetables.
  6. Before bed: 250 ml of kefir drink. If physical training is scheduled for tomorrow morning before it is advisable to eat a banana, piece of bread, and dried fruits, and after a workout, drink 250 ml of green tea, eat a salad. A full meal is only possible after 2 hours.

The menu for each day of the training

Weight loss program for the week with this menu on the day of the training recognised by the pyramid of proper diet. A list of products that can be changed, it is important not to exceed the calorie content.

Breakfast, lunch and dinner during the week I can be: scrambled eggs, cereals, cheese, yoghurt, unsweetened fruit.

For lunch, not eat one soup, you can replace with vegetable stew, add a piece of meat or fish. If you are out, you can eat the sandwich bread with a thin slice of ham and a green salad.

In General, it is desirable to take the work of real food, and not to focus on what you don't eat fast food or fried burgers from the dining room, like most of his colleagues. Ignore the taunts, if at all. You need to understand that with this diet you will become slim, and the body will only be grateful for healthy food.

Starts one day, then you will not be able to refuse, so light and healthy menu. For dinner you can eat dishes of cheese or fish, vegetables or fruit only after the heat treatment, as a "snack" can be of dairy products, cereals, nuts, whole wheat bread and fruit.

Drinking a glass of kefir before bedtime, not only will you feast on a tasty product, but also cleaning the body.

Menu for weight loss is not difficult to maintain the body, especially the tune is in the psychological sense. And if you dig deeper, this diet is not for one week, that should always be adhered to. In order for weight loss to be effective, that is not to be excluded from the diet of complex carbohydrates and protein, are essential for the body.

You just need to give priority to lean meat, if the chicken is skinless and fat-free milk and milk products. Completely exclude fats is not worth it. Once a week remove the body of the baths, the training of yoga.

Exercise for weight loss

Weight loss program for the week includes a range of exercises. During the week daily for exercise you need to allot at least 20-30 minutes. In a week you should get at least 3 hours of physical exertion. To improve and speed up the result – the Ab belt Gymnnic – increase fat loss.

Share your workouts:

  • warm up 5 min walking in place, bending and twisting, arm swing and the like;
  • squats 3 campaign. Each approach = 50 sit-UPS;
  • lunges to 3 sets. On each leg 20 times;
  • the leg swings in lying position on his side. 3 sets of 20;
  • exercise scissor kicks, body position — lying on his back;
  • push-UPS (if it is difficult, from the knee). 3 sets of 10 to 15 times;
  • workout scissors hands, in a standing position. Try to strain the chest muscles;
  • stretching of the arms and legs. On all fours, suck in the stomach. Smooth from the ground, the right arm and leg, and pull them in a straight line. Then change the position. 3 sets of 8-10 repetitions for each side;
  • oblique twists in the supine position. Try to touch the right elbow to the left knee bent and vice versa. 3 sets of 30-fold;
  • hitch.

Each workout should not forget about the excessive drinking of alcohol, to speed up the metabolic process, which program for weight loss per week.

You can add in the exercises of the ride. If you exercise 3 times a week (1 hour), 30 minutes, to implement the recommendations, and the remaining 30 minutes to be given a start. You can use a different aerobic program.

I gave everyone my personal example of training that I perform every day as well as your diet. Sticking to this program for weight loss in one week I can easily drop 7 pounds. I agree, this is a very good result!

menus for weight loss

Only professional nutritionists patients are unable to lose this quantity of fat. This rate of weight loss will not harm the body, is the probability that the weight will come back minimal.

It is important that when this program goes from the body that is fatty tissue and not muscle or water. The body loses weight, and the body, in this time of deficit, an important component of the diet.

All this program is weight loss per week to improve.