Every woman sooner or later is faced with a situation where you urgently need to get rid of a few extra pounds.
In this case, can help a balanced diet for weight loss for the week, which, unlike the mono-diet, to the detriment of the body to apply will not be to lose excess weight will help you.
The basic principles of diets for weight reduction for women
To lose weight in a short period of time, women should limit the intake of fat.
The day you can eat no more than 25 grams of fat. It is desirable that he did not in the body, and not from the food, and a tablespoon of fish oil, drinking alcohol on an empty stomach. If the fish oil relations 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:
- fat of animal origin;
- the cakes and cookies.
The limitation 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 the sweet sugar, honey, candy, and yummy – bread, cereals. If in the case of the tasty varieties are still possible, assumptions to the menu, from sweet have to give up completely. Product such as milk, nutrition you will need to replace other dairy products with low fat – yogurt, yogurt, cheese, whey.
You need also to exclude from the diet any probatissimi products, which usually contains a large amount of calories and preservatives, and they attenuante of the body to nothing. Among such products are:
- potato chips, crackers and other snacks;
- any canned food, including packaged juices;
- fast food.
Should gradually make the transition to foods with a priority of dishes from brown rice, oatmeal, beans.
Special attention should be paid to this component of the diet, as protein, which are essential for the 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 you need to abide by in the course of the diet.
Menu plan for 7 days diet
Example of correct menu for women diet, which can eliminate excess weight without compromising health is to combine the allowed foods given the calories of each dish.
For each of the 7 days, you need to choose one of the suggested breakfasts, Lunches and dinners. Each meal is a balanced diet, the relevant rules of combining food.
Breakfast options 7 days:
- A small part of the salad 160-200 g, a Cup of yogurt, a slice 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 cheese, 200 gr sour cream with a minimum fat, supplemented with berries from 200 to 300 g and stewed fruit.
- Omelette of 2 eggs with vegetables, 2 rye bread, fruit juice and an Apple for dessert.
- Vegetable salad, 1-2 boiled eggs, bread and green tea.
- Oatmeal porridge with raisins, 1 soft-boiled eggs, a Cup of yogurt.
- Any cereal of choice (wheat, oat, oats) with a piece of fruit to 300g, 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 low fat chicken soup, 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 low-fat fish species, a portion of boiled brown rice with steamed beef cutlet, vegetable salad from cabbage, carrots and spring greens, green tea without sugar.
- Chicken soup, a piece of whole-grain bread (small), the second boil pasta durum milling 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 (you need to select a low fat product), to first prepare the rice cake for the second boil the potatoes, to make any vegetable salad and tea.
Dinner options 7 days:
- To cook the fish or shrimp in the amount of 300 g., put them on the 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, vegetables and cucumbers – part 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, vegetables and cheese, eat 1 orange and drink a glass of kefir with a minimum of fat.
If any five-sex-tempus meals between the main meals, you can add these snacks:
- cheese with fruit;
- 2 eggs – if the date in other dishes without eggs;
- 100-150 g of fresh fruit, a few crackers;
- 30 g of nuts;
- yogurt with fruit;
- any fruit to choose from, we are allowed to eat bananas;
- one Cup of yogurt, rye bread.
In this proposal, which serves Breakfast, lunch and dinner will need to be reduced, ideally to reduce it to 2 times.
Option one-a-day diet with an increased amount of protein in the diet
1.Breakfast: flax cereal - 1 Cup of any fruit, alternative – bread whole-grain with peanut butter and fruit.
2.Lunch: a Delicious salad from such ingredients: Romen, goat cheese, cucumber, avocado, sunflowers seeds, spicy vegetable vegetarian soup with a slice of bread.
3.Snack: grated carrot, hummus – no more than 5-6 tbsp potato or homemade potato chips without salt.
4.Dinner: Protein dishes on a bed of greens and vegetable salad. Among the non-standard and unusual sources of protein are:
- white varieties commercial fish;
- lean part of beef on the grill;
- Pinto beans;
- the lamb;
- steak from the cow milk.
5. For dessert, you can eat up to 30 grams of dark chocolate, baked apples with cinnamon.
If you want, and nimble approach with a fantasy menu of all the diet can be made interesting and varied. Moreover, the proposed option is quite flexible and there are no major restrictions on the products.
Important aspects of diet for weight loss for women
Correctly chosen menu is only part of the success. To really succeed to lose weight with this diet, you will have to follow certain rules:
- Do not eat before bedtime. Ideally the last meal should be no later than 2-3 hours before bedtime.
- Those who cannot boast of excellent will in terms of complete abstinence
from eating candy and sweets, it should at least minimize the
the maximum number of them.
- Every day women should eat more than 1500 kcal. But their
the number should not be too to reduce allowed deviation in the smaller
by from 200-300 calories. This is because the body is in a state
stress due to the small doses in the body, you will begin to accumulate fat,
but the process of losing weight stops.
- Be sure to make time for physical activity. Integrated
access – proper diet and exercise will help you quickly to 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
- It is necessary to avoid stress. In connection with the nutrition of the nervous tension
I will give you a much greater negative impact on health. And stress
often the occasion to eat correctly, and in large quantities. You need
try to get out of stress other ways, if he
The basic diet recommendations:
- an 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 per day 1.5-2 liters
purified water without gas;
- to withdraw at least temporarily from the diet alcoholic beverages.
If you follow these simple rules, you can see how in a short time the fat will start to lose form.
Scale in this diet is 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.