Diet for weight loss belly and sides is an effective way of correction and reduce waist size for women. Through the use of a low-calorie diet of healthy foods and a proper diet, can get rid of 3-5 kg of excess weight per week.
Diet rules
Diet result is achieved through the maintenance of optimal caloric intake daily of 1,400 kcal. For the calculation of the energy value of dishes in the daily menu, you should use the table of caloric content of products.
For the correct formation of the diet, you need to use the following guidelines:
- stick to your daily calorie intake;
- eat 4 times a day, but not later than 3 hours before going to sleep;
- between meals allowed to drink tea and coffee without sugar;
- daily intake of water should be 1.5-2 liters;
- eating foods rich in protein at every meal;
- to adjust the amount of slow carbs and consume no more than 300 grams of carbohydrate foods per day;
- daily 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 fruit a day (in the morning).
The maximum time for which it is recommended to follow a diet is one month.
What can you eat and what is not (table)
The products that are authorized to eat a diet for weight loss belly and sides, and provide the body with necessary protein and healthy (slow) carbohydrates do not cause fat deposits and accelerate metabolism.
During weight loss it is forbidden to drink fast carbohydrates (sugar, products made with flour white) and the TRANS fatty acids, fast food, sugar substitutes that cause the appearance of excess weight because of the accumulation of subcutaneous fat and slow the metabolism.
| Products | The | What not |
|---|---|---|
| Cakes | Whole wheat bread made from rye or wheat, flour and bread of bran | Bread and cakes of wheat flour, sweet pastries with sugar |
| Meat, poultry, | Low-fat varieties: beef, veal, rabbit, Turkey, chicken. Offal: liver, heart, kidney, chicken gizzards | Grilled meat, sausages, semi-finished products |
| Fish and seafood | All varieties | Semi-finished products, smoked products, salty fish, crab sticks |
| Eggs | Eggs in any form | |
| Dairy products | Cheese, sour cream average fat content, the yogurt, kefir. Low in fat and salt-free cheese | Fat cottage cheese, sour cream, yogurt with sugar and additives, cheese stuffed |
| Cereals | Buckwheat, rice, barley, quinoa, bulgur, oatmeal. Legumes: black beans, mung beans, chickpeas, lentils | Flakes of oats, semolina, white rice |
| Pasta | Rice noodles, pasta of durum wheat | Wheat products soft wheat |
| Sauces and condiments | The sauces are homemade. A moderate amount of species | Store-bought sauces, mayonnaise |
| Fats | Olive, sunflower, butter, butter | Margarine |
| Vegetables | All kinds of cabbage, onions, carrots, cucumbers, tomatoes, zucchini, eggplant. Vegetables: lettuce, parsley, Basil, spinach, sorrel, dill | Potatoes, chard, in a limited number |
| Fruit | Apples, pears, kiwis, oranges, tangerines, lemon, grapefruit, pomegranate. Raspberry, currant, cherry, strawberry | Nuts, grapes, and watermelon. Bananas (2 per week) |
| Drinks | Tea, coffee without sugar | Fizzy drinks, alcohol and juices packaged |
To make your diet more effective, it is recommended to limit the consumption of salt, which promotes water retention in the body and the appearance of edema. The reduction of the salt to 4 grams per day can be an effective way to reduce the weight at the beginning of the plateau.
Diet menu for weight loss belly and sides for a week
An important condition for the success of weight loss is the use of a menu based on the dishes prepared with allowed foods. A proper diet will allow not only to quickly burn fat, but also to provide the body with the necessary energy throughout the day.
Monday
- Breakfast: omelet with vegetables and cheese, tea;
- Lunch: a stew with vegetables and beef, grapefruit, cocoa;
- Snack: buckwheat with ham, fresh salad of cucumber and tomato;
- Dinner: cottage cheese with strawberries and yogurt.
Tuesday
- Breakfast: toast made of flour of rye, one half of the avocado, coffee with milk without sugar;
- Lunch: soup of beetroot with meat (no potatoes), a slice of orange;
- Snack: home cheese pie with forest fruits, cocoa;
- Dinner: cakes, fish steamed with a salad of cucumbers and tomatoes.
Environment
- Breakfast: omelette with cheese, tea;
- Lunch: rice, boiled meat, salad of Chinese cabbage, dressed with sour cream;
- Snack: Greek yoghurt, Apple;
- Dinner: fish soup, whole wheat bread.
Thursday
- Breakfast: pancakes with rice flour, fruits of the forest (50 grams);
- Lunch: soup with meatballs, cocoa;
- Snack: sandwich with rye bread and boiled meat;
- Dinner: chicken breast baked with cabbage.
Friday
- Breakfast: eggs of 2 eggs, 20 g cheese, half of a toast, and coffee;
- Lunch: vegetable stew with Turkey, herbal tea;
- Snack: baked apples, cocoa;
- Dinner: salad of fresh vegetables with eggs.
Saturday
- Breakfast: house cheese pie with forest fruits, cocoa;
- Lunch: soup, lettuce salad with egg;
- Snack: dumplings made of flour of rye, and pork (5-6 pieces);
- Dinner: fillet of fish steamed yogurt.
Sunday
- Breakfast: pancakes made with almond flour, fruit mousse without sugar;
- Lunch: vegetables in the casserole with the meat, 1 toast, tea
- Snack: cottage cheese with fruits of the forest;
- Dinner: trout, cucumber.
Delicious recipes
Recipes that are recommended in diet for weight loss belly and sides includes meat, fish, cheese, eggs and plenty of vegetables to provide the body with amino acids, vitamins and trace elements.
Stuffed aubergine
Ingredients: 4 aubergines, rice (100 g), garlic (4 large), bell pepper (2 large), carrot, Apple, seasonings (Basil, coriander, ginger, cinnamon), olive oil.
Eggplant washed and cut in half. Halves drizzle with olive oil and bake in the preheated oven for 20 minutes. At this time, the chopped garlic, the pepper, the carrot and Apple, then fry 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 fresh 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.
Chicken baked with cabbage
You will need half of a cabbage, chicken breast, onion, carrots, 2 cloves of garlic.
The cabbage chopped and blanched along with the grated carrot in boiling water with salt until tender. After the vegetables are placed in a colander and let drain.
Chicken meat cut into slices, salted, rubbed with spices and garlic, conceded under pressure. In a baking dish put the chicken, then chopped, the onion, and the top of the ball takes the cabbage and the carrots. Dish sprinkle with seasonings, cover with foil and put in the oven for 30 minutes. Then you should remove the foil and bake another 15 minutes so that the cabbage was burnt.
Mushrooms on the grill
For a recipe take a pound of mushrooms, 100 ml of olive oil, a small head of garlic (5-6 large), parsley, black pepper, rosemary.
First prepare the marinade: you must finely chop the parsley, mince the garlic and mix with the butter, add the salt and the spices. The mixture ground in a blender until smooth.
Mushrooms washed and dried with a paper towel (large cut in half) and then pour in the marinade and leave to infuse for 1-1. 5 hours. Then, the mushrooms cook on the grill for 10-15 minutes.
Fish cake
To paste use the following products: 500 g hake, 50 g of cod liver, two eggs, sour cream (1 tablespoon), olive and vegetable oils.
Clean the fish and separate the fillets from the bones, and then cut into small pieces for further grinding in the blender. In the bowl of a food processor add 2 egg yolks, two tablespoons, a tablespoon of sour cream and sliced, salt and seasonings. After grinding the mixture was put into a form and baked in the oven for 15 minutes.
How to speed up weight loss
Simultaneously diet for losing weight can use treatments to reduce the abdomen and back that enhance fat metabolism, contributing to the destruction of fat cells and improve the blood circulation in the waist and tightening of the skin:
- Massage. There are several ways of massage to reduce the volume of the sides and belly, that is to say, empty cans, paint brushes, natural bristles and wooden massagers. Regular massage for 10-15 minutes daily improves the circulation of the blood, which causes rupture of fat and beneficial effect on the skin.
- Is wrapped at the belly and sides are held with special creams. You can also use the clay, mustard, 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 the problem areas.
- Baths for weight loss eliminate 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.
Also, in addition to diet and massage treatments, it is important to keep a correct posture, such as slouching and a sedentary lifestyle can lead to poor circulation and accumulation of fat.
Diet for weight loss belly and sides can be combined with the daily consumption of unsaturated fatty acids omega-3, which help to reduce the deposits of fat on the waist area (alpha-linoleic acid capture fatty acids from adipose tissue cells, oxidize and activate the removal of fat from the body).