Every woman sooner or later faces a situation where she urgently need to get rid of a few extra pounds.
In this case the can help balanced diet for weight loss for the week, which, in contrast to the mono-diet, causes the body no harm and to lose excess weight will help.
The basic principles of diets for weight loss for women
To lose weight within a short period of time, women need to limit fat intake.
The day you can eat no more than 25 grams of fat. It is desirable that he did in the body from food, and a tablespoon of fish oil, drinking on an empty stomach. If fish oil relationships are bad, then it can be replaced by natural vegetable oils such as soybean, sunflower. 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 to speed up the process of getting rid of excess weight, but also for the body to be useful.
Another principle of diet for weight loss women limit the consumption of carbohydrates. We are treated like sweet – sugar, honey, candy, and savory – bread, cereals. If in the case of the savory varieties is still possible, assumptions to the menu, from sweet have to give up completely. A product like milk, the diet will need to replace other dairy products with low fat – yogurt, yogurt, cottage cheese, whey.
Will have to eliminate from the diet any probatissimi products, which usually contains a large amount of calories and preservatives, and they attenuante the body to anything. Among such products are:
- chips, crackers and other snacks;
- any canned food, including packaged juices;
- fast food.
Gradually the need to make the transition to food with the priority of dishes from brown rice, oatmeal, beans.
Special attention should be paid to this component of the diet, as protein that are very essential muscles of the human body. Enough protein in the body does not appear the feeling of fatigue, weakness. In order to calculate 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 followed during the diet.
Menu planning for 7 days diet
An example of correct menu for women diet, which can eliminate excess weight without harm for health, is to combine the allowed foods given the calories of each dish.
For each of the 7 days, you have to choose one of the suggested breakfasts, Lunches and dinners. Every meal is a balanced diet, the relevant rules of food combining.
The Breakfast options 7 days:
- A small portion of salad 160-200 g, a Cup of yogurt, a piece of bread whole-grain.
- 100-150 grams of oatmeal or wheat cereal, 300 g of various berries and green tea, with a spoonful of honey.
- Low-fat cottage cheese 200 g sour cream with a minimum fat content, supplemented with berries from 200 to 300 g and stewed fruit.
- Omelette of 2 eggs with greens, 2 rye bread, juice and an Apple for dessert.
- Vegetable salad, 1-2 boiled eggs, bread and green tea.
- Oatmeal with raisins, 1 soft-boiled egg, a Cup of yogurt.
- Any cereal of choice (wheat, oat, oat) with a portion of fruit up to 300 grams, green tea or compote of dried fruits.
The options of meals for 7 days:
- Soup with vegetables, the second – porridge on the water with chicken cutlet, steamed and a side salad.
- Vegetable soup on low-fat chicken broth, you can eat 2 loaves, the second buckwheat porridge with boiled chicken and drink a glass of natural orange juice.
- The borsch vegetarian recipe 2 buckwheat bread, portion of salad potatoes.
- Fish soup with low-fat fish species, a portion of boiled brown rice with steamed beef cutlet, vegetable salad from cabbage, carrots and greens, green tea without sugar.
- Chicken soup, a slice of whole-grain bread (small), second boil pasta durum grind low-fat cheese, sprinkle with herbs, to make nullam consectetur-cucumber salad. Drink a glass of unsweetened fruit compote.
- Vegetable soup in vulputate soup, couple of crispbread, buckwheat with chicken breast, cucumis-cabbage salad and tea without sugar.
- Acidus crepito cream of mushroom soup (need to choose low fat product), to the first to prepare rice cakes for the second boil the potatoes, make any vegetable salad and tea.
Dinner options 7 days:
- To cook the fish or shrimp in the amount of 300 grams, put them on a vegetable bed of steamed broccoli, green beans, zucchini with the addition of herbs and sea salt. Tea without sweeteners.
- Any kind of porridge made with water with steam chicken cutlet and compote.
- Boiled chicken breast with vegetable salad, green tea.
- Rice porridge with added vegetables – green peas, broccoli, carrots, beans, peppers, a Cup of yogurt.
- Serving of non-fat cheese, you can add a little sour cream, cabbage salad, greens and cucumbers – serving up to 300 g, tea without sugar.
- Salad with your favorite fruit, dressed with low-fat yogurt, and tea or compote.
- To cook a French omelette with tomatoe, greens and cheese, eat 1 orange and drink a glass of kefir with a minimum fat content.
If any five-sex-tempus meals in between main meals you can add these snacks:
- cottage cheese with fruit;
- 2 eggs – if this day in other meals no eggs;
- 100-150 g of fresh berries with a few crackers;
- 30 g of nuts;
- yogurt with fruits;
- any fruit choice is allowed there is even a bananas;
- a Cup of yogurt, rye bread.
Moreover, the portions for Breakfast, lunch and dinner will need to decrease, ideally to reduce in 2 times.
Option one-a-day diet with an increased amount of protein in the diet
1.Breakfast: flax cereal - 1 Cup any fruit, alternative – bread whole-grain with peanut butter and fruit.
2.Lunch: Delicious salad from such ingredients: Romen, goat cheese, cucumber, avocado, sunflowers seeds, spicy vegetarian vegetable soup with a slice of bread.
3.Snack: grated carrot, hummus – no more than 5-6 V. L. or potato homemade potato chips without salt.
4.Dinner: Protein dishes on a bed of greens and vegetable salad. Among non-standard and unusual sources of protein are:
- white varieties of industrial fish;
- lean part of beef on the grill;
- Pinto beans;
- steak from cow's milk.
5. For dessert, you can eat up to 30 grams dark chocolate, baked apples with cinnamon.
If you wish, and skillful approach with a fantasy menu of any diet can be made interesting and varied. Moreover, the proposed option is quite flexible and has no large restrictions on the products.
The important aspects of nutrition for weight loss for women
Correctly chosen menu is only part of the success. To really succeed to lose weight with this diet, you must follow certain rules:
- Do not eat before bedtime. Ideally the last meal should be not later than 2-3 hours before bedtime.
- Those who cannot boast of excellent willpower in the matter of complete abstinence from eating candy and confectionery, worth at least minimize the maximum number of them.
- Every day women should eat no more than 1500 kcal. But their the number should not be too to reduce allowed deviation in the smaller side by 200-300 calories. This is because the body is in a state stress due to the small intakes in the body begins to accumulate fats, but the process of losing weight stops.
- Be sure to make time for physical activity. Integrated approach – proper nutrition and exercise will help quickly achieve the desired result. You can start with a morning run or visit the gym 2-3 times week. Playing sports will help build muscle mass and to shape a beautiful silhouette.
- It is necessary to avoid stress. In conjunction with a diet nervous tension will give a much greater negative reflection on health. And the stress often an occasion to eat correctly, and in large quantities. Need try to get out of stress other ways, if he is inevitable.
Basic nutrition recommendations:
- essential ingredient should be protein – eggs, low-fat meat;
- the diet must be present fruits and vegetables;
- you need to eat small meals 5-6 times a day;
- you need to keep drinking regime – drink daily for 1, 5-2 liters 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 shape.
The scale 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.