Diet program to lose weight

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

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

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

• Quickly get rid of the fat (i.e. to lose weight)
• To maintain the muscle mass

The loss of weight is reduced to quite simple: you must consume less calories than you burn. That is all. The best way to do this is to follow your diet and exercise. So lets go directly to the nutrition plan.

It 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.

Nutrition program for weight loss

Consume the following products:

• Spinach
• Broccoli
• Green, yellow, and red peppers
• Cucumbers
• Apples
• Asparagus
• Cauliflower
• Green beans
• Col
• Api
• All the vegetables of green leaf, except lettuce iceberg
• Water

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

• Carrots
• Bananas
• Fruits of the forest
• Peaches
• Plum
• Oranges
• Most of the fruits that you love

With each meal 100-170 grams of one of the following products. Can be cooked on the grill, saute or bake. Not breading and frying!

• Turkey breast
• Chicken Breasts
• Steak
• The meat pork (lean)
• Eggs (2 or 3 pieces)

With each meal, eat one serving of these products. During your stay on this diet I don't recommended to consume dairy products, but if I feel an urgent need, and then eat them for snack:

• Almonds
• New
• Cashew nuts
• Natural peanut butter (without sugar and salt)
• Yogurt
• Low-fat cottage cheese
• Skim milk

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

• Oatmeal
• Rice
• Legumes
• Potatoes
• Whole wheat bread and pasta
• Other products from cereals

The following products to be consumed in quantities very limited or completely avoid:

• Sauces for salads
• Oil
• Cheese

Foods and drinks that should be avoided completely

• Soda (tons of sugar and empty calories)
• Alcohol (empty calories and harmful products associated with their use)
• Sugar
• Fast food
• Seasonings (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 (without oil fried in a pan with non-stick coating) with green pepper and onion, 1 piece of toast, a small Cup of strawberries with melon and pineapple, 1 Cup of black coffee.
• 10:30 10 almonds, 1 Apple
• 13:00 big plate of spinach salad of cucumber and celery, chicken breast with sauce
• 16:00 handful of walnuts, 1 orange
• 18:30 steak, grilled large portion steamed asparagus, a small salad of lettuce and tomato with a small amount of special filling.
• 21:00 4 bunches of celery 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. I usually do it on a Sunday. It is much easier to diet if you eat the same food every day.
• Keep a food journal and track your weight. You should lose about 1 kg a week. If you lose less, diet more strict. If you lose more, you'll need to add 1 more snack.
• Exclude the use of pre-packaged products.

The program of loss of weight in a week

In those days, when I have always made time for sports studies, to be honest, to follow the diet almost did not work.

Before chocolate and other goodies I could not resist (and that to hide, can not now without them). No weight gain after eating the candy, I had to endure a great physical effort in the gym.

I've looked everywhere there's a special weight loss program in a week.

Proper nutrition for weight loss

In front of me there was a choice: either I have become a doughnut, or the need to change the diet and to adapt the training as the trainer fitness. And I have conquered your body.

After a while I got again this problem – the increase of weight during the pregnancy. After giving birth easily be able to lose the excess weight.

Decided solely on their positive experience, to offer everyone a simple program to get rid of excess weight menu for weight loss and exercise program.

By the way, to do exercises, not necessarily for the use of the computer – that can be done in a family environment home environment at any time, having a good quality of vitamins. The most important thing here is the correct implementation.

Nutrition program for weight loss

When the diet is chosen correctly – a positive result is always already at 70%.

Thus, the nutrition plan for weight loss includes beneficial for the body and the forms of the menu that is similar to the pyramid:

• If approximately 40% of the diet vegetables (no beets and potato) and fruits (not bananas and grapes); approximately 20% — cereals, potatoes, beets, sweet fruits and nuts, whole grain bread, about 20% of the products that contain protein (poultry, fish, eggs, milk and products); and the remaining 10% — sweet Candy, this is not too useful, but very tasty.

Menu for a week of proper nutrition

On this basis, it can really make a personal diet for a day, taking into account the necessary amount of calories for the level of energy costs. For example, if on a particular day will be dedicated to the physical, you can and should eat a little more carbohydrates.

But for normal days calories that you don't have to get involved, because you will undoubtedly find your place in the form of deposits to the stomach or thighs.

Menu of the day of training

Menus for weight loss in training days is:

1. First Breakfast: 200 grams of porridge (oatmeal, buckwheat, rice, millet). Diversify this disorder can be a small amount of milk, fruit, nuts. The admissible minimum added sugar or salt, but it is best to reject them. For porridge, you can add cottage cheese (30 g) cheese (50 g) or hard-boiled egg. Take a dish of tea or berry juice (without sugar).
2. Second Breakfast: make sure that any fruit and in addition of 30 g of nuts or 250 ml of milk fermented drink.
3. Lunch: vegetable soup in weak broth or stews of vegetables, vegetable salad, a slice (120 g) of meat, poultry, a maximum of 2 slices of bread, natural drink.
4. Snack: piece of cheese and bread.
5. Dinner: fish, steamed or baked, in addition to steamed vegetables.
6. Before bedtime: 250 ml kefir beverage. If physical training is scheduled for the morning, before it is recommended to eat a banana, a piece of bread and dried fruits, and after a workout, drink 250 ml of green tea, eat a vegetable salad. A full meal is possible only after 2 hours.

The menu for each day of the training

Weight loss program for the week with this menu on the day of training recognized by the pyramid of proper nutrition. The list of products that can be changed, it is important not to exceed the caloric value.

Breakfast, lunch and dinner during the week I can: scrambled eggs, cereal, cheese, yogurt, sugar of the fruit.

For lunch they do not have to eat a soup, you can replace it with vegetable stew, adding a piece of meat or fish. If you are outside, you can eat a sandwich of bread with a thin slice of ham and green salad.

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

From a day, then you will not be able to refuse a 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 dairy products, cereals, dried fruits, whole wheat bread and fruit.

Drink a glass of kefir before going to sleep, not just to feast on tasty product, but also make the cleaning of the body.

A menu for weight loss it is not difficult to sustain the body, the most important tune-in terms of psychological. And if you look deeper, this diet is not for a week, always has respect. In order for slimming to be effective, it is not necessary to exclude from the diet of complex carbohydrates and proteins are essential for the human body.

Only preference should be given to the lean meat, if the chicken is skinless and fat-free dairy products. Exclude the fat is not worth. Once a week to download the body was in the shower, the training of yoga.

Exercise for weight loss

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

Share workouts:

• warm up 5 minutes walking on the ground, 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 of humour in a position lying on your side. 3 groups of 20;
• exercise scissor kicks, body position — lying on the back;
• push-UPS (if difficult, of knees). 3 series of 10 to 15 times;
• exercise scissors in your hands, the position of the foot. Try to strain the chest muscles;
• stretch the arms and legs. Get on all fours, suck in the stomach. Well off of the floor, right arm and leg, and toss them in a straight line. Then, change the position. 3 groups of 8-10 repetitions for each side;
• oblique twists at the position of the supine. You should try to touch the right elbow to bent left knee and Vice versa. 3 sets of 30 times;
• hitch.

Each exercise should not forget about the excessive consumption, so as to speed up the process metabolic that the weight loss program in a week.

You can add exercises to run. If you exercise 3 times a week (1 hour duration), 30 minutes to execute on the recommendations, and the remaining 30 minutes is given a race. You can use a type of aerobic program.

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

Only professional nutritionists patients are unable to lose this volume of fat. This pace of loss of weight does not impair the body, the probability that the weight becomes minimum.

Especially, when this program was from the body, which is fat tissue and not muscle or water. The body loses weight, and the body in this moment there is a deficit of an important component of nutrition.

This whole program is the weight loss in a week aimed at improving.