Diet for weight loss belly and sides is an effective way of correction and reduce the waist size in women. With the use of a low-calorie diet with healthy foods and proper diet you can get rid from 3-5 kg of excess weight per week.
Diet rules
Nutrition the result is achieved by maintaining optimal daily caloric intake of 1,400 kcal. For the calculation of the energy value of dishes from the daily menu, you need to use a table of caloric content of products.
For the proper design of the diet, you will need to use the following guidelines:
- stick to your daily calorie intake;
- eat 4 times a day, but not later than 3 hours before bedtime;
- between meals allowed to drink tea and coffee without sugar;
- daily intake of water should be 1.5-2 litres;
- eat protein foods at each meal;
- to adjust the amount of slow carbohydrates and consume more than 300 grams of carbohydrate foods per day;
- daily the amount of fat in the diet should not exceed 30 grams;
- avoid eating too much sweet fruit;
- to use not more than 100 g of fruits per day (in the morning).
The maximum period of time for which it is recommended to stick to a diet month.
What can you eat and what is not (table)
The products that are allowed to eat on a diet for weight loss belly and sides, and provide the body with necessary protein and healthy (slowly) carbohydrates do not cause fat deposits and speeds up metabolism.
During weight loss it is forbidden to drink fast carbs (sugar, products made with white flour) and TRANS fats, fast food, sugar substitutes that cause the appearance of excess body weight due to the accumulation of subcutaneous fat and a slow metabolism.
| Products | What | What not |
|---|---|---|
| Cakes | Whole wheat bread from rye or wheat flour and bread from bran, | Bread and cakes of wheat flour, sweet pastry with sugar |
| Meat, poultry | Low-fat varieties: veal, beef, rabbit, Turkey, chicken. Offal: liver, heart, kidney, chicken gizzards | Grilled meat, sausages, semi-finished products |
| Fish and seafood | All varieties | Semi-finished products, smoked, salted fish, crab sticks |
| Eggs | Eggs in any form | |
| Dairy products | Cheese, sour cream fat content, yoghurt, kefir. Low fat and unsalted cheese | Fat cottage cheese, sour cream, yogurt with sugar and additives, cheese, stuffed |
| Cereals | Buckwheat, brown rice, barley, quinoa, bulgur, oatmeal. Legumes: beans, mung beans, chickpeas, lentils | Oat-flakes, semolina, white rice |
| Pasta | Rice, noodles, pasta from durum wheat | Wheat products soft wheat |
| Sauces and spices | The sauces are homemade. Moderate amount of spice | Store-bought sauces, mayonnaise |
| Fat | Olive, sunflower, butter ghee | Margarine |
| Vegetables | All kinds of cabbage, onions, carrots, cucumbers, tomatoes, zucchini, eggplant. Greens: lettuce, parsley, Basil, spinach, sorrel, dill | Potatoes, beets in a limited number of |
| Fruit | Apples, pears, kiwi, oranges, tangerines, lemons, grapefruit, pomegranate. Raspberries, currants, cherries, strawberries | Dried fruit, grapes, watermelon. Bananas (2 per week) |
| Beverages | Tea, coffee without sugar | Fizzy drinks, alcohol and packaged juices |
That will make your diet more effective, it is recommended to limit the consumption of salt which encourages water retention in the body and the appearance of edema. Reduce the salt to 4 grams per day, can be an effective way to reduce weight at the beginning of the plateau.
Diet menu for weight loss belly and sides for the week
An important condition for the successful weight loss is to use the menu is based on dishes prepared with allowed foods. A proper diet will allow you not only to quickly burn fat, but also to provide the body with the necessary energy for the whole day.
Monday
- Breakfast: omelet with greens and cheese, tea;
- Lunch: vegetable stew with beef, grapefruit, cocoa;
- Snack: buckwheat with ham, fresh salad, cucumber and tomatoes;
- Dinner: cottage cheese with strawberries and yogurt.
Tuesday
- Breakfast: toast from rye flour, half an avocado, coffee with milk, without sugar;
- Lunch: beet soup with meat (no potatoes), one loaf, orange;
- Afternoon snack: cheese cake with strawberries, cocoa;
- Dinner: fish cakes with steamed salad of cucumbers and tomatoes.
Environment
- Breakfast: omelette with cheese, tea;
- Lunch: brown rice, boiled meat, salad of Chinese cabbage, dressed with sour cream;
- Snack: Greek yogurt, an Apple;
- Dinner: fish soup, whole wheat bread.
Thursday
- Breakfast: pancakes with rice flour, strawberries (50 grams);
- Lunch: soup with meatballs, cocoa;
- Afternoon snack: sandwich with rye bread and boiled meat;
- Dinner: baked chicken breast with cabbage.
Friday
- Breakfast: eggs, 2 eggs, 20 g cheese, half a toast, and coffee;
- Lunch: vegetable sauce with Turkey, herbal tea;
- Afternoon snack: baked apples, cocoa;
- Dinner: salad from fresh vegetables with eggs.
Saturday
- Breakfast: cheese cake with strawberries, cocoa;
- Lunch: soup, salad salad with egg;
- Snack: dumplings made of rye flour and pork (5-6 pieces);
- Dinner: fish fillet steamed yogurt.
Sunday
- Breakfast: pancakes made with almond flour, berries mousse without sugar;
- Lunch: vegetable casserole meat, 1 toast, tea
- Afternoon snack: cottage cheese with strawberries;
- Dinner: omelette, cucumber.
Delicious recipes
The recipes that are recommended in diet for weight loss belly and sides, which includes meat, fish, cheese, eggs and many vegetables, provide the body with amino acids, vitamins and trace elements.
Stuffed aubergines
Ingredients: 4 eggplant, brown rice (100 g), garlic (4 cloves), peppers (2 large), carrot, Apple, spices (Basil, coriander, ginger, cinnamon), olive oil.
Eggplant washed and cut in half. Halves, sprinkled with vegetable oil and bake in a preheated oven for 20 minutes. In the meantime, crushed garlic, peppers, carrot and Apple, then saute for 5-7 minutes. Then in a pan add washed rice, spices and add water slightly above the rice.
After the eggplants ready, the vegetables cool and cut the pulp and then finely chop and mix with the finished rice. Put the filling in the eggplants and bake in the oven for another 15 minutes.
Baked chicken with cabbage
You will need half of a cabbage, chicken breast, onions, carrots, 2 cloves of garlic.
Cabbage chopped and blanched along with the grated carrot in boiling salted water until tender. After the vegetables are placed in a colander and leave to drain.
Chicken meat cut into slices, salted, rubbed with spices and garlic, confessed under pressure. In baking dish put chicken, then chopped onions, and at the top of the ball takes the cabbage and carrots. Dish sprinkle with spices, cover with foil and place in the oven for 30 minutes. You should then remove the foil and bake another 15 minutes so that the cabbage was burnt.
The mushrooms on the grill
For the recipe take a pound of mushrooms, 100 ml of olive oil, a small head of garlic (5-6 cloves), parsley, black pepper, rosemary.
First prepare the marinade: you should finely chop the parsley and chop the garlic and mix with butter, add salt and spices. The mixture is ground in a blender until smooth.
Mushrooms washed and dried with paper towel (large cut in half) and then pour over the marinade and leave to infuse for 1-1. 5 hours. Then the mushrooms cook on the grill for 10-15 minutes.
Fish pie
For paste uses the following products: 500 g hake, 50 g of cod liver, two eggs, sour cream (1 tablespoon), olive and vegetable oil.
Clean the fish and separate the fillets from the bones, then cut into small pieces for further crushing in a blender. In the bowl of a mixer add 2 egg yolks, two tablespoons, a tablespoon of sour cream and sliced, salt and spices. After grinding the mixture was put into a form and baked in the oven for 15 minutes.
How to speed up weight loss
At the same time diets for weight loss you can use treatment to reduce the abdomen and back, which improves fat metabolism, which contribute to the destruction of fat cells and improve blood circulation in the waist and tightening of the skin:
- Massage. There are several ways of massage to reduce the volume on the hips and abdomen, namely, vacuum cans, brushes with natural bristle and wooden massagers. Regular massage for 10-15 minutes a day improves blood circulation, it causes the breakdown of fats and have a beneficial effect on the skin.
- Lining of the abdomen and sides, which are held with special creams. You can also use clay, mustard oil, honey, and other heating means.
- Contrast showers – alternating hot and cold water for 5 minutes, also improves circulation, skin tone and reduces the volume of problem areas.
- Baths for weight loss remove toxins and excess water from the body, which helps 0.5-1 kg per session, and can be made with sea salt, with baking soda and essential oils.
In addition to diet and massage, it is important to take into account the correct posture, such as slouching and a sedentary lifestyle, can lead to poor circulation and the accumulation of fat.
Diet for weight loss belly and sides can be combined with the daily consumption of unsaturated omega-3 fatty acids, which helps to reduce fatty deposits in waist area (alpha linoleic acid capture fatty acids from adipose tissue, cells, oxidizes and activates the secretion of fat from the body).