If you decide to lose weight, then you need the right diet for weight loss the body. First, you need to avoid eating large amounts of carbs and eat only protein and vegetables, and after some time you will see the result. We have tried to prepare you for a healthy diet for a week.
The human body is difficult to force to burn your body fat. Suppose that we managed to start the fat burning process, and the desired result has been achieved. But for some reason, the extra pounds after a fairly short period of time, it came back again. Unexpectedly? Well, nutritionists will tell you that it is all natural. Is weight loss process is not fast, it is important not only for weight reduction but also to prevent his possible return. For this is a diet to lose weight that are not just a sample of the menu for a given time period (week, month), and which also includes a number of rules that must be followed. With them, and it is proposed to start.
Six important rules
Diet for weight loss means that it is necessary not only to observe certain dietary restrictions, but also take into account some other rules. What about the rules?
1) upon waking do not immediately eat food. Much more useful after awakening to exercise for 15-20 minutes. This rule is, of course, is for those people who are not used to do light exercises every morning. Under physical stress refers to slow walking, slow jogging, exercises on simulators, and more. You can beat on the way to work on foot, but if you use this walk as a physical culture is possible only under the condition that the first Breakfast will be at work.
Note: after this paragraph, you need to be very careful, because not everyone can run, jump or engage in any other type of physical activity.
2) Breakfast should be nutritious, but this does not mean that you need to eat a lot. The fact that after physical activity in the morning, as well as in its absence, when the night people "hungry", the body will try to store fat. And if they will come with food, the body will not just can save them, but multiply.
Tip: it is likely that hunger would be too strong and will cause some discomfort. In this case, it is possible to compromise with the body, eating apples or other fruit.
3) you need to Eat small portions 4-5 times a day. Nutritionists often said about this rule, because the food must be sufficient to maintain the blood glucose level to normal levels, restore glycogen and provide the body with the necessary vitamins and elements. To achieve this goal requires a lot of food. Another thing the diet for weight loss should be varied. This is the reason why, if you eat a lot of, the body is not only faced with the task, but also performs another: to convert the excess calories into fat.
4) keep a food diary, because it is easier to control yourself, it is convenient to analyze the healthy diet for weight loss, to make the necessary changes and additions.
Log to reflect the menu for the week, which will help you, for example, to make the necessary purchase on Sunday. No less important is a food diary and to control the amount of food eaten. Very often, people who want to lose weight, don't consider eating a full meal. But they don't know what nutritionist call a snack food "on the way" uncontrolled calorie intake. Here experts attribute to the state when a person eats, but don't settle for a desk, do not put food on a plate, and when it works on the principle that ate a spoon of soup, a piece of sausage, a spoon for the salad. In this case, if journaling becomes a habit, such as snacking will also, as if automatically. This will allow to estimate really, how much food he eats during the day.
5) a healthy Diet for weight loss should be based on individual norms of consumption of food. It is calculated simply using a special formula. Nutritionists believe that weight loss in the body, you should consume more than 40% of calories as calculated on the individual normally.
6) Diet for weight loss for the month (or other period) must be balanced. To comply with this rule will help point number 4, which offer dieters to keep a food diary. But the log can not be limited. So, there are nutrition calculators that will help you to automatically be considered as a malfunction and (or) a surplus of vitamins, elements. Are ideal for determining the daily consumption of calories.
Menu for the week
To make the correct menu for the week can be difficult. Reasons it is quite. For the first time, differences in age, weight. Secondly, the consumption of calories per day, which is also influenced by several factors. Third, the individual food preferences, since the process of weight loss largely depends on the psychological status of the person. And, if you are constantly hated, oatmeal, it is unlikely that the pounds will go as fast as you would like.
Sample diet for weight loss for the week as follows.
Monday
The first Breakfast: salad from vegetables, buckwheat porridge on the water, the tea (it is better to stop the choice on the green).
Second Breakfast: fruit (pears, bananas), yogurt (one or two - day).
Lunch: chicken fillet boiled, stewing vegetables (any), fish soup, stewed fruit.
Dinner: vegetable Salad (you can substitute stew), bread from bran, tea.
Tuesday
The first Breakfast: cereal with yogurt with no fillers, Apple sour-sweet (you can substitute a pear), natural coffee.
Second Breakfast: cottage cheese with low fat sour cream, decoction of berries, such as rosehip.
Lunch: soup, vegetable soups with the addition of all cereals, brown (!) rice, baked fish, salad, juice or compote.
Snack: figs or apricots with yogurt with no fillers.
Dinner: steak, vegetables, salad, tea.
Environment
First Breakfast: oatmeal with milk or water, baked apples, organic coffee or tea (again, tea is better to choose green).
Second Breakfast: yogurt with no toppings, nuts (very few, because they are useful products, but also with a lot of calories).
Lunch: soup in meat broth with fresh cabbage, mashed potatoes, fish, pastries, and juice.
Afternoon snack: salad from any fruit, crackers and unflavored.
Dinner: stew with vegetables, ham, tea.
Thursday
The first Breakfast: casserole of cheese with candied fruit, toast, drinks – tea, juice or organic coffee.
The second Breakfast: an Apple, yogurt with no fillers.
Lunch: buckwheat on water, chicken cutlet, soup, juice.
Afternoon snack: some nuts and dried fruit, yogurt with no fillers.
Dinner: salad, filet of chicken, a Cup of tea.
Friday
Breakfast: rice cereal with milk (she should be sweet) in cereals, it is advisable to add dried fruit, drinks – tea or organic coffee.
Second Breakfast: fruit – bananas, yogurt (one or two - day) or a yogurt with no fillers.
Lunch: vegetable soup, mashed potatoes, stew, vegetables, salad, juice or compote.
Snack: low fat cottage cheese, toast, crackers, cocoa.
Dinner: salad, vegetables, cooked, yogurt with no fillers.
Saturday
The first Breakfast: salad from vegetables, scrambled eggs, toast (you can substitute multi-grain bread), organic 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, compote or juice.
Snack: cottage cheese with low fat sour cream, dry fruit.
Dinner: boiled chicken breast, salad, juice or tea.
Sunday
Breakfast: oatmeal, all sweet fruit, organic coffee or tea.
Second Breakfast: biscuits, unflavored crackers or toast, juice.
Lunch: soup with buckwheat, roast meat with vegetables, compote or juice.
Afternoon snack: any fruit, yogurt with no fillers, tea.
Dinner: vegetable salad, brown rice, a few boiled fish or meat, tea.
Finish
So that you may see the sample diet for weight loss for a week. It cannot be used for a longer period (a month), because he violated one of the principles of the diet for weight loss, namely: it must be balanced. The use of the same products can lead to the formation of lack in the body of a particular item.