If you've decided to lose weight, then you need the correct diet for weight loss of your body. In the first place you need to avoid eating large amounts of carbs and eat only protein and vegetables, and after a while you will see the result. We have tried to prepare themselves for a healthy diet for a week.
The human body is difficult to force to burn your own body fat. Suppose that we are able 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 returned again. So unexpected? No, nutritionists will tell you that all natural. The process of thinning is not fast, it is important not only to reduce weight, but also to prevent their possible return. For this there is a diet to lose weight, which are not simply sample the menu for a certain period of time (week, month), and which also includes a series of rules that must be followed. With them, and it was proposed to start.
Six important rules
Diet for weight loss suggests that it is necessary not only to observe certain dietary restrictions, but also to follow a few other rules. What happens with the rules is it?
1) awakening does not immediately eat. Much more useful after waking up to exercise for 15-20 minutes. This rule, of course, is for those people who are not used to do light exercises every morning. Under physical stress refers to slow walking, slow running, exercises on simulators, and more. Can be overcome the way to work on foot, but to use this avenue as a physical culture is possible only under the condition that the first Breakfast will be on the job.
Note: after this paragraph, you need to be very careful, because not everyone can run, jump or participate 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 the physical activity in the morning, as well as in its absence when the night people "hungry", the body tries to save fat. And if they will come with food, the body will not only be able to save them, but multiply.
Tip: it is very likely that the hunger would be too strong and can cause some discomfort. In this case, it is possible to compromise with the body, eat an Apple or another fruit.
3) it is necessary to Eat small portions 4-5 times a day. Nutritionists often said about this rule, because the food should be enough to keep the blood glucose at 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 has to be varied. For this reason, if you eat a lot, the body not only copes with the task, but it also performs another: to convert the excess calories into fat.
4) keep a food diary, because it is more easy to control yourself, it is advisable to analyze the healthy diet for weight loss, to make the necessary changes and additions.
The diary to reflect the menu of the week that will help you, for example, to make the necessary purchase on Sunday. Not less important is a food diary and to control the amount of food ingested. Very often the people who want to lose weight, it is not considered to eat a full meal. But I don't know what nutritionists call the snack food "on the fly", but the intake of calories. Here, the experts attributed the situation when a person eats, but not is sitting at the table, not to put the food on a plate, and when it operates on the principle that he ate a spoonful of soup, a piece of sausage, a spoonful of salad. In this case, if the daily becomes a habit, such as snacking will also, as if automatically. This, in turn, will allow to estimate really, how many foods consumed during the day.
5) healthy Diet for weight loss should be based on the individual and the norms of consumption of food. It is calculated simply using a special formula. Nutritionists believe that weight loss in the body should consume no more than 40% of calories that calculates the individual's normal.
6) Diet to lose weight for a month (or period) should be balanced. To comply with this rule will help point number 4, that offers the diet to keep a food journal. But the newspaper may not be restricted. Therefore, there are nutrition calculators that will help you automatically to be considered as a fault and (or) excess of vitamins, elements. These are ideal for the determination of the consumption of calories daily.
Menu of the week
To make a good menu for the week can be difficult. Of reasons there is quite a lot. First, the differences in age, weight. Second, the consumption of calories per day, which is also affected by a number of factors. In the third place, individual food preferences, since the process of weight loss largely depends on the psychological state of the person. And if you constantly have hated oatmeal, it is unlikely that the pounds will go as fast as we would like.
Sample diet to lose weight for the following week.
Monday
First Breakfast: vegetable salad, the buckwheat porridge on the water, the tea (it is better to leave the choice to green).
Second Breakfast: fruits (pear, banana), yogurt (one or two days).
Lunch: fillet of chicken stew, stewing vegetables (any), fish soup, candied fruit.
Dinner: vegetable Salad (you can substitute stew), bread, bran, tea.
Tuesday
First Breakfast: cereal with yogurt with no fillers Apple sour-sweet (you can substitute pear), natural coffee.
Second Breakfast: cottage cheese with low-fat sour cream, decoction of berries, such as rosehip.
Lunch: soup of vegetable broth with the addition of any cereals, brown (!) rice, baked fish, salad, juice or compote.
Snack: figs or apricots with yogurt without filler.
Dinner: meat, salad, vegetables, tea.
Environment
First Breakfast: oatmeal in milk or water, baked apples, organic coffee or tea (again, tea is best to choose green).
Second Breakfast: yogurt without toppings, nuts (very few, because they are useful products, but is also high in calories).
Lunch: soup in meat broth with fresh cabbage, mashed potatoes, fish, cakes, juices.
Snack: salad of any fruit, cookies, unflavored.
Dinner: stew of vegetables, ham, tea.
Thursday
First Breakfast: fresh cheese with candied fruit, toast, drink – tea, juice or organic coffee.
Second Breakfast: Apple, yogurt without filler.
Lunch: buckwheat on water, chicken, ribs, soup, juice.
Snack: some nuts and dried fruits, yogurt without filler.
Dinner: salad with fillet of chicken, a Cup of tea.
Friday
Breakfast: rice cereal with milk (should be sweet) in cereals, it is advisable to add nuts, drinks – tea or organic coffee.
Second Breakfast: fruit, banana, yogurt (one or two days) or a yogurt without filler.
Lunch: soup, mashed potatoes, stew, vegetable salad, juice or compote.
Snack: low fat cottage cheese, toasted bread, biscuits, cocoa and chocolate.
Dinner: salad vegetables, cooked, yogurt without filler.
Saturday
First Breakfast: vegetable salad, scrambled eggs, toast (you can substitute multi-grain bread), organic coffee or tea with milk.
Second Breakfast: yogurt with no fillers, a little bit of jam or several rings of pineapple.
Lunch: chicken soup with vegetables, chicken breast, salad, compote or juice.
Snack: cottage cheese with low-fat sour cream, dried fruits.
Dinner: boiled chicken breast, salads, juices or herbal tea.
Sunday
Breakfast: oatmeal, any fruit fresh, organic coffee or tea.
Second Breakfast: biscuits, unflavored crackers or toast, juice.
Lunch: soup with buckwheat, baked meat with vegetables, compote or juice.
Evening: any fruit, yogurt with no fillers, tea.
Dinner: vegetable salad, brown rice, some boiled fish or meat, tea.
In conclusion
So maybe look at sample diet for weight loss during a week. Can not be used for a period of time (a month), because it is violating one of the principles of the diet to lose weight, that is to say: it must be balanced. The use of these products can lead to the formation of lack in the body of a particular item.