Every woman sooner or later faced with a situation in which there is an urgent need to get rid of some extra pounds.
In this case, can help a balanced diet for weight loss for the week, which is in contrast with the mono-diet, injury to the body, so that the application will not lose excess weight will help.
The basic principles of diets for weight loss for women the detailed menu for the week
To lose weight in a short time, women should limit the intake of fat.
On the day you can eat more than 25 grams of fat. It is desirable that this is done in the body, not with food, and a spoon of fish oil, drinking on an empty stomach. If fish oil relations are poor, then it can be replaced with natural vegetable oils, such as soybean, sunflower. The other fatty foods and dishes should be excluded from the diet.
Among them are:
- fats of animal origin;
- the cakes and pastries.
Such a restriction of fat in one week not only speeds up the process to get rid of excess weight, but also for the body to be useful.
The other principle of diet for weight loss for women limit the intake of carbohydrates. We are treated as a sweet – sugar, honey, candy, and salty – bread, cereals. If in the case of the savory varieties is still possible, assumptions to the menu, from sweet have to give up completely. Product, such as milk, nutrition, will need to replace other dairy products with low fat – yogurt, yoghurt, curd, whey.
They also have to exclude from the diet any fatty products, which typically contain lots of calories and preservatives, and are of the body that loses weight to anything. Among such products are:
- potato chips, crackers and other snacks;
- all canned food, including packed juices;
- with the fast food.
Gradually, it is necessary that the transition to food with the priority of dishes from brown rice, oatmeal, grains.
Special attention should be paid to this part of the diet, as protein, which is essential for the muscles of the human body. Enough protein in the body does not appear the feeling of fatigue, weakness. For the calculation of the daily rate of protein, multiply the weight in kilograms by the number of 1.6. The result will be the desired amount, which should be respected during any diet.
Menu planning for 7 days, the diet
Example of correct menu for women diet, which can eliminate excess weight without compromising health is to combine the allowed foods in terms of calories for each dish.
For each of the 7 days, you have to choose one of the suggested breakfasts, Lunches and dinners. Each meal is a balanced diet, proper rules of food combining.
Breakfast options 7 days:
1.A small part of the salad 160-200 g, a Cup of yogurt, a piece of bread to wholegrain.
2.100-150g of oatmeal or wheat, cereals, 300 g of various berries and green tea with a teaspoon of honey.
3.Low fat cottage cheese 200 g sour cream with a minimum fat content, supplemented with berries from 200 to 300 g and stewed fruit.
4.Omelette of 2 eggs with greens, 2 rye bread, juice and apples for dessert.
5.Salad, 1-2 boiled eggs, bread and green tea.
6.Oatmeal with raisins, 1 soft boiled egg, a Cup of yogurt.
7.All cereal of choice (wheat, oat, oat) with a serving of fruit, up to 300 g, green tea or compote of dried fruits.
Food options for 7 days:
1.Soup with vegetables, the second – porridge on the water with chicken cutlet, steamed and a side salad.
2.Vegetable soup on low-fat chicken soup, you can eat 2 loaves, the other buckwheat porridge with cooked chicken and drink a glass of natural orange juice.
3.Part of the borscht vegetarian recipe, 2 small bread, portion of salad potatoes.
4.Fish chowder low fat species of fish, portion of cooked brown rice with cooked beef cutlet, salad from cabbage, carrots and spring greens, green tea without sugar.
5.Chicken soup, a slice of whole grain bread (small), second cook pasta durum grind low-fat cheese, sprinkle with greens, salad with tomatoes and cucumbers. Drink a glass of unsweetened fruit compote.
6.Vegetable soup soup, couple of crispbread, buckwheat with chicken breast, salad with cabbage and cucumber and tea without sugar.
7.Cream soup with sour cream and mushrooms (need to choose low fat product), to first prepare rice cakes for the second boil, potatoes, any sort of salad and tea.
Dinner options 7 days:
1.For cooking fish or prawns in the amount of 300 g., place them on the vegetable bed of steamed broccoli, green beans, zucchini with the addition of herbs and sea salt. The tea without the sweeteners.
2.All types of porridge, made with water, with steam chicken cutlet and compote.
3.Boiled chicken breast with salad, green tea.
4.Rice porridge with added vegetables – green peas, broccoli, carrots, beans, peppers, a Cup of yogurt.
5.Serving non-fat cheese, you can add a little sour cream, cabbage, lettuce, greens and cucumbers – part 300 g, tea without sugar.
6.Salad with your favorite fruit, dressed with low fat yogurt, and tea or compote.
7.To cook a French omelette with tomatoe, greens and cheese, eat 1 orange and drink a glass of kefir with minimal fat content.
If there are five meals a day, in between main meals, you can add these snacks:
- cottage cheese with fruit;
- 2 eggs – if the day in other meals without eggs;
- 100-150 g of fresh berries with some crackers;
- 30 g of nuts;
- yogurt with fruit;
- all the fruit, to choose from, also allowed to eat bananas;
- A cup of yogurt, rye bread.
In this proposed serving for Breakfast, lunch and dinner will need to be reduced, ideally to reduce in 2 times.
Option one-a-day diet with a greater amount of protein in the diet:
1.Breakfast: flax cereal — 1 Cup any fruit, alternative – bread wholegrain with peanut butter and fruit.
2.Lunch: a Delicious salad out of these ingredients: Romen, goat cheese, cucumber, avocado, sunflower seeds, spicy vegetables, vegetarian soup with slice of bread.
3.Snack: grated carrot, hummus – not more than 5-6 tablespoons potato or homemade potato chips without salt.
4.Dinner: Protein meals on a bed of greens and vegetables salad. Between non-standard and unusual sources of protein are:
- the white varieties of commercial fish species;
- lean part of beef on the grill;
- Pinto beans;
- steak from cow's milk.
5. For dessert, you can eat up to 30 grams of dark chocolate, baked apples with cinnamon.
If you want to, and skillful approach with the fantasy menu any diet can be made interesting and varied. In addition, the proposed option is very flexible and has no large restrictions on the products.
Diet for weight loss for women: detailed menu for the week and important moments of power
Correctly selected menu is only part of the success. To really succeed to lose weight with this diet, you must follow certain rules:
1.Do not eat before bedtime. Ideally the last meal should be not later than 2-3 hours before bedtime.
2.Those who cannot boast of excellent will in the case of complete abstinence from the consumption of sweets and confectioneryin order to at least reduce the maximum number of them.
3.Every day women should eat more than 1500 kcal. But their number should not be too to reduce allowed deviation in the smaller side 200-300 kcal. This is due to the fact that the body is under stress due to the small entry into the body, you will start to accumulate fat and weight loss process will stop.
4.Be sure to make time for physical activity. An integrated approach proper nutrition and exercise will help to achieve the desired result. You can start with a morning run or visit the gym 2-3 times a week. Playing sports will help build muscle and create a nice silhouette.
5.For you to avoid stress. In conjunction with a diet nervous tension, which will give you a much greater negative reflection on human health. And stresses that are often the chance to eat correctly, and in large quantities. Try to get out stress in other ways, where this is unavoidable.
The basic diet recommendations:
- an essential ingredient should be protein – eggs, low-fat meat;
- the diet should be present fruit and vegetables;
- you need to eat small meals 5-6 times a day;
- you need to keep drinking regime – drink daily is 1,5-2 litres of purified water without gas;
- to withdraw at least temporarily from the diet alcoholic beverages.
If you follow these simple rules, we can see how in a short time the fat will start to lose their shape.
The scope in this diet – not the main indicator.
If you have a large amount of protein and active exercises will increase muscle mass, which weighs much more than fat. Therefore, we must focus on the look and feel.