Every woman sooner or later have to face a situation in which I urgently need to get rid of a few extra pounds.
In this case, you can help the balanced diet your weight loss this week, which, in contrast to the mono-diet, the damage to the body apply can't lose excess weight can help.
The basic principles of diet for weight loss women
To lose weight within a short period of time, the women need to limit fat intake.
The day you can eat no more than 25 grams of fat. It is desirable that the body not the food, and a tablespoon of fish oil, drink on an empty stomach. If fish oil connection is bad, then it can be replaced by natural vegetable oils such as soya, sunflower. Other fatty foods, foods should be excluded from the diet.
Among them are:
- the fats of animal origin;
- the cakes and pastries.
Such a restriction of fat in one week not only speed up the process to get rid of excess weight, but also for the organization can be useful.
Another principle in the diet for weight loss women limit the consumption of carbohydrates. We should be treated like sweet – sugar, honey, sugary, salty bread, cereals. In the case of the savory varieties is still possible, assumptions to the menu, the sweet to give up completely. A product, like milk, in your diet, you will need to replace other dairy products, low fat yogurt, yogurt, cottage cheese, whey.
You must also exclude from the diet any probatissimi products, which usually contain large quantities of calories, preservatives, they attenuante the body anything. Among these products are the following:
- chips, crackers, or other snack;
- any canned food, including canned fruit juices;
- fast food.
Gradually to the transition to food, the featured foods are brown rice, oatmeal, beans.
Special attention should be paid to this component of the diet, protein, which is indispensable in the muscles of the human body. Enough protein in the body does not appear, the feeling, the fatigue, the weakness. To calculate the daily rate of protein, multiply the weight in kilograms of the number of 1.6. The result will be to the desired amounts that they have to keep the diet under.
Menu planning 7 day diet
An example of a suitable menu for women diet, which eliminates excess weight without compromising health, to combine the allowed foods given the calories of each food.
Every 7 days, you have to choose one of the suggested breakfast, Lunch, and dinner. Every meal is a balanced diet, the relevant standards, the food combining.
The Breakfast options 7 days:
- A small portion of the salad 160-200 g, a Cup of yogurt, a slice of bread, whole-wheat.
- 100 to 150 grams of oatmeal or wheat cereal, 300 g of various berries, green tea, a spoonful of honey.
- Low-fat cottage cheese 200 g sour cream with minimum fat content, supplemented by berries 200 to 300 g and stewed fruit.
- Omelette 2 eggs, green, 2 rye bread, fruit juice, Apple dessert.
- Vegetable salad, 1-2 boiled eggs, bread, green tea.
- Oats porridge with raisins, 1 soft-boiled egg, a Cup of yogurt.
- Cereal of choice (wheat, oats, oats) at a dose of fruit, 300g, green tea, or compote of dried fruits.
The opportunities of your meals to the 7 days:
- Soup with vegetables, the second – porridge with the water, chicken cutlet, steamed, salad.
- Vegetable soup low-fat chicken broth, you can eat 2 loaves of bread, the second buckwheat porridge, boiled chicken, a glass of natural orange juice.
- The borscht vegetarian recipe 2 buckwheat bread part of the salad, potatoes.
- Fish chowder low-fat fish species, a part of cooked brown rice braised beef dish, vegetables salad, cabbage, carrots, spring greens, green tea without sugar.
- Chicken soup, a slice of wholemeal bread (small), second to boil the pasta durum grind low-fat cheese, sprinkle herbs, to zero consectetur-cucumber salad. A glass of unsweetened fruit compote.
- Vegetable soup vulputate soup, a few crackers, buckwheat, chicken breast, cucumis-cabbage salad, tea without sugar.
- Acidum crepito cream of mushroom soup (need to choose low fat products), the first to prepare rice for the second boil the potatoes, any vegetables, salad, tea.
Dinner options 7 days:
- To cook the fish or crab amount of 300 g. put them in a vegetable on a bed of steamed broccoli, green beans, zucchini, with the addition of herbs, sea salt. Tea without sweeteners.
- Any porridge made with water, steam chicken breast, stewed.
- Boiled chicken breast, vegetable salad, green tea.
- Milk rice with added vegetables – green peas, broccoli, carrots, beans, peppers, a cup of yogurt.
- Dose of low-fat cheese, you can add a little sour cream, coleslaw, green pickles – part 300 g, tea without sugar.
- Salad is your favorite fruit, dressed with low-fat yogurt, and tea or compote.
- Cook a French omelette tomato, vegetables, cheese, eat 1 orange, a glass of kefir, a minimal fat content.
If you have any five-sex-tempus meals between main meals you can add these snacks:
- cottage cheese, fruit;
- 2 eggs– if the day in a different dish, without the egg;
- 100-150 g of fresh berries a few crackers;
- 30 g walnuts;
- yogurt with fruits;
- any kind of fruit to choose from, even eat a banana;
- a Cup of yogurt, rye bread.
In the proposed serving breakfast, lunch, dinner, and need to be reduced, ideally, reduce to 2 times.
Option one-a-day diet with a larger amount of protein diet
1.Breakfast: flax cereal - 1 Cup of fruit, alternative – bread whole-wheat peanut butter and fruit.
2.Lunch: Delicious salad from such ingredients are: Rome, goat cheese, cucumber, avocado, sunflower seeds, spicy vegetable, vegetarian, soup, a slice of bread.
3.Lunch: grated carrot, hummus – no more than 5-6 tbsp potato or homemade potato chips without salt.
4.Dinner: Protein foods on a bed of greens, vegetable salad. The non-standard and unusual protein sources:
- white varieties of commercial fish;
- the shells;
- lean part of beef on the grill;
- Pinto beans;
- steak is the cow's milk.
5. For dessert you can eat up to 30 grams of dark chocolate, baked apples with cinnamon.
If you want a clever approach to a fantasy menu any diet can be interesting, varied. In fact, the proposed options are flexible enough, it's not a big restrictions in the products.
The important aspects of nutrition, weight loss, women
Correctly selected only a part of the success. To really succeed to lose weight on this diet have to follow certain rules:
- Don't eat before bedtime. Ideally, the last meal must be no later than 2-3 hours before bedtime.
- Those who cannot boast of excellent willpower in the question of total abstinence eating sugar, sweets, at least minimize the maximum number of them.
- Every day women should eat no more than 1500 kcal. But the the number don't be too to reduce the permissible deviation from the smaller each other's 200-300 calories. This is because the condition of the body the stress due to the smaller intake, the body begins to accumulate fats, but the process of weight loss stopped.
- Make sure to take the time to physical activity. Integrated approach – proper nutrition and exercise will help you to quickly reach the desired result. Then begins the morning for a run or visit the gym 2-3 times week. Sports help build muscle mass, that form beautiful silhouette.
- It is necessary to avoid the stress. Together with a diet nervous tension gives you a much greater negative thinking health. The stress often a time to eat correctly, and in large quantities. To try to get the stress in a different way, if inevitable.
Basic nutritional recommendations:
- essential ingredients, protein, eggs, low-fat meat;
- the diet must be present fruits and vegetables;
- you need to eat small meals 5-6 times a day;
- continue to drink system drink daily 1.5-2 liters purified water without gas;
- to withdraw, at least temporarily the diet alcoholic beverages.
If you follow these simple rules, we can see that in a short time the fat is beginning to lose shape.
The scale of this diet – not the main indicator.
If a large amount of protein active exercises to increase the muscle mass, which weighs far greater than fat. Therefore, we should concentrate on getting the appearance.