The best gift that can be made for the New year – not put off until tomorrow what you need to do today. So you have a super plan that you will be able to bring the body in perfect condition in just 21 days.
First week
WH experts are unanimous: no more healthy and effective to lose weight and to tighten the muscles of the combination of proper nutrition, physical activity and the discipline.
And as miracle pill? Ask for it in the diseased kidneys of these unfortunate people, who believe in the power of the drug. Or maybe you just need a month to die of hunger? Yes, and become nervous lady with a slow metabolism and only need the body to store fat in any way, though of carrots. All with the prelude done. The time has passed.
Meal plan
Your task: not to abandon the food in the name of harmony, and to build a power system that will accelerate the metabolic processes in the body and help the body burn excess fat and build muscle.
The base of the diet should be: chicken, Turkey, red meat lean + fish, avocado, olive oil + eggs, and dairy products + fruits and vegetables + whole grains + organic spices and herbs + pure non-carbonated water.
Prohibited: all kinds of canned food + nonalcoholic beverages (including water) + alcohol + smoked, salted and fried products refined sugar and flour white + sources of caffeine (coffee, tea, energy drinks, chocolate).
The BOARD of
Try to eat more fresh, not exposed to thermal processing of fruit and vegetables; the most suitable method of cooking meats, fish and dishes – pastry, and the kitchen.
Menu example
The most important thing in the diet – variety! The proposed menu for each week – just a few examples of how to combine products. You can choose between three lists, meals and alternate them on your own, or come with their own versions, taking into account the recommended calorie of each meal, or take a look at the "flat belly Day" and choose something tasty.
Breakfast
- 200 g of oatmeal with dried fruit; ⅔ Cup of low-fat milk; fruit
- or 2 whole grain toast; 30 g cheese; boiled egg; fruit
- or 150-200 g of cottage cheese with honey; 30 g of dried fruits; a glass of fresh juice
- Vegetable salad with a dressing of lemon juice, and olive oil; sandwich hot (whole grain bread, greens, chicken breast, fresh cheese); fruit
- or salad, porridge, chicken breast, cherry tomatoes and a dressing of honey and mustard from Dijon; fruit
- or a sandwich with whole grain bread, salmon, avocado and dill; yogurt
Dinner
- Baked fish with vegetable salad
- or whole wheat pasta with ground lean beef, the garlic, the parsley, the tomatoes and the dried herbs; herbal teas
- or chicken without skin; a side dish of baked vegetables (pumpkin, broccoli, onion with olive oil and seasonings), fresh tomato with 1 tablespoon of feta cheese
Second week
Notice that it is annoying? It is not surprising, when you have to exercise hard and promote yourself with chocolate is not. His salvation – in dairy products: it contains the amino acid tryptophan, which is necessary for your body for the synthesis of serotonin – the hormone of good humor.
If after 10 days of fighting stomach, somehow not extracted, it makes sense to leave all kinds of beans, cabbage, and dried fruit – these foods can cause bloating and gases that are the celebration you can't be happy with the results of the first.
Menu example
Breakfast
- Omelette of two eggs; tomatoes; 30 g cheese; small baked Apple with honey and cinnamon
- or a smoothie of banana, drinkable yogurt, and vanilla; roll with salmon, avocado and cucumber
- or 200 g of buckwheat porridge with quickly fried the onion, the carrots and the bell pepper; yogurt; fruit
Lunch
- 250 ml of chicken broth and vegetables; salad with tomatoes, cucumbers, bell peppers and onion, dressed with olive oil, and flax seeds
- or salad of pumpkin in the oven, spinach, feta cheese and lemon-oil dressing; 2 rye bread with lean ham; fruit
- or 250 g of couscous with roasted vegetables (carrots, onions, corn, peas and green)
Dinner
- Pita with minced beef, lettuce and a dressing of natural yoghurt with garlic and dill)
- or steak with garnish of fresh vegetables; baked Apple with honey and cinnamon
- or 1 beet cooked; 3, rye bread with soft goat cheese; 10 large olives
The BOARD of
Don't give up snacking – these low calorie meals are designed to maintain a stable level of sugar in the blood and make sure that you do not eat anything that get in the night. Ideal daily snack – fruit or fruits, crackers with cheese, evening – milk products, fresh vegetables, salad.
How much can you eat at a time
To hunger is not to lead your effort, you need to remember that a serving is:
- 100-150 g of vegetables (size of fist)
- 150 ml of dairy products
- 120 g of meat or fish (about palm size)
- 1 teaspoon vegetable oil
- 12 grapes
- 1 Apple, banana, orange and pear
- ½ Mango or grapefruit
- ¼ Of an Avocado
Third week
The success of the entire three-week program is largely dependent on how well you sleep. Try to improve the quality of the rest, in the night listening to classical or jazz music: studies have shown that people that night to enjoy the tunes to the rhythm of 60-80 beats per minute more, sleep better.
Menu example
Breakfast
- Pancakes with maple syrup; yogurt; fruit
- or warm sandwich with rye bread, lettuce, hard-boiled egg and sliced grilled chicken breast; fruit
- or 200 g of muesli with milk and dried fruit; fresh figs; 30 g of hard cheese
Lunch
- Mild salad with quinoa, roasted vegetables, Turkey and cilantro; fruit
- or broth with croutons and hard-boiled egg; tomato sauce with 50 g of mozzarella cheese under 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 roasted stuffed peppers with rice and ground beef, and 6 tomatoes 1 tablespoon of fresh cheese and herbs
- or fish fillet with rosemary and vegetables; natural yoghurt
By the way: the Scientists of Sweden know exactly what type of bread is more useful for those who want to squeeze sheath dress: rye. It was experimentally shown that after 8 hours after the afternoon snack rye bread that people feel less hungry than those who ate wheat.
The BOARD of
Selection of desserts, you have now a small fruit berries Yes the cheese. But if you sprinkle with cinnamon or vanilla, which is easy to fool the body, boring for the test. Cinnamon, by the way, and regulates the level of sugar in the blood, and, therefore, will not allow hunger to be confused in your head.