A healthy balanced diet is the basis of a whole person's life.A properly composed diet provides a body of essential energy and prevents various diseases.Choosing harmless products for a daily menu, you provide a healthy lifestyle for yourself.Adhering to certain rules in nutrition, you are a useful habit.Try a little, and you get a slim body and longevity back.
Proper nutrition is an excellent assistant in the combat per kilogram.For weight loss, it is not necessary to adhere to diets and reduce the number of meals.Do not support diet.Adhere to a healthy diet and enjoy the process to lose weight.
Principles of nutrition for weight loss on a fast diet: How to lose weight about 10 kg per week?
In order to lose weight, buying quality products are not enough.It is necessary to compose a menu competently for each day.But first, you must adhere to the rules for eating food.By meeting simple requirements, you will quickly achieve the desired results.
On the way to lose weight up to 10 kg per week, adhere to the following principles:
- Control of calories used.The origin of the diet should be plant foods.It has low calorie content and has rich fiber.Plant foods include vegetables, salads, fruits, whole grains, nuts, seeds.In order to lose weight, gradually decreased the number of calories used.Do not lose sight of the composition of drinks used.Balance the ratio of products.The body should get a rational amount of proteins, fats and carbohydrates.
- Avoid long breaks between meals.The amount of meal during the day should be at least five times.To deal with the feeling of hunger, arrange extra snacks.The main thing is to eat in small parts.It is advisable to eat at the same time, it will help to develop a habit.
- Do not eat food from fast food.High calorie content is ready food.There are preservatives, dyes, flavors.For one such meal, you get the daily calorie rate with minimum beneficial substances.
- Prepare a timely nutrient breakfast.Don't give breakfast early in the times.Control the feeling of hunger after night relaxation.Do not attract for fatty food for breakfast.Prepare a heartfelt and balanced dish that will give you energy for the whole day.
- Drink water and healthy tea.Do not forget to drink normal water during the day.With help, metabolism occurs faster.Use different herbal teas.They will help deal with the feel of untimely hunger.With the help of fluids, toxins from the body are dissolved.
- Set snacks.Between the main meals, use fruits, vegetables, juices, dried fruits.This will help to avoid a sense of hunger.
- It comes with the physical activity of the body.In the days of increased physical and mental activity, use carbohydrates, fats and proteins in adequate quantities.Do not guide the body exhausted.
- Choose a lot of time to eat.Turn the use of food into a ritual.Chew good food.Do not rush Do not eat on the go.During the meal, refuse to take fluids.Remove your thirst in advance or after eating.
Slimming Products: What can you eat to lose 10 kg?
When choosing products you can lose weight as much as 10 kg per week, you must include the following factors:
- Minimize the use of flour products.
- Prioritize fresh fresh products.Refusal to cook fried food.Prepare steam, cook and bake.
- When eating alcohol, keep in the calorie content.Do not jam alcohol with a large number of products.
- Limit the use of salt and seasonings.Salt stimulates fluid stagnation in the body.Encourages the stomach seasonings, giving extra taste to the dishes.
Enrich your diet with high content of vitamins and amino acids.
We pay attention to a series of mandatory products that you can lose 10 kg in 7 days:
- Meat.
Give priority to low -fat meat types.Chicken, turkey, veal is perfect.Using meat products, you will find a protein that helps to accelerate metabolic processes.The meat is an essential assistant in preparing the first dishes. - Fish.
The body takes fish dishes quickly, leaving a feeling of brightness after eating.The fish have a large number of tracks and proteins, which are rich in vitamins A and D. There are useful fats.No side dish complements perfectly. - Low -Calorie products.
Fresh vegetables and fruits should be a significant part of your menu.They will deal with a sense of hunger and give the body the essential vitamins.With a variety of vegetables and fruits, you can prepare a large number of salads. - Calcium products.
Your diet should have fermented milk products.They normalize the digestive process, regulate the intestine.The main source of calcium and phosphorus.Milk is suitable to prepare a variety of protein cocktails. - Crokes and legumes.
Due to great carbohydrates content, the side dishes from the heart are tackling a feeling of hunger.Take complex carbohydrates for breakfast and you get energy supply for the whole day.
Penal proteins are rich in vegetable protein.They are low -pitched products, and provide the body with vitamins and minerals.Remove beans that perfectly cholesterol, and normalize blood sugar.A large mix of cereals and legumes will diversify your menu. - Tea, juices, fruit drinks.
Contribute to the disposal of the body from excessive fluid.There should be green teas, citrus juices, berries fruit drinks at your diet.
Products from which you need to refrain when you lose weight 10 kg per week: List
To achieve the best result, some products need to be abandoned:
- Pasta and pastries.
Such products have high starch content, which contributes to the retention of fluids in the body.-Calorie confectionery products and significantly harm the figure. - Semi -finished products and sausages.
Sausage composition of the protein norm and starch, allows permissible when weight loss.In the case of non -compliance with cooking technology, the body is harmful.Semi -finished products lose their benefits under the influence of frost.There may be low ingredients.They do badly with a sense of hunger. - Snecial products.
Health problems lead to regular use of chips, crackers and various snacks. Such products have high salt content and taste amplifiers. - Frying dishes.
Products prepared under the influence of high temperature lose many useful properties.There is a lot of cholesterol in fried food and the body is well trapped.Instead of vegetable oil and margarine, give priority to olive oil and upper oil. - Sweets.
You cannot use sweets in the evening, since it takes enough time to digest them.It is necessary to give priority to natural sweets - honey, dried fruits, jam, marmalade.It is allowed to use a small amount of black chocolate. - Smoked dishes.
In the smoking process in the product, the concentration of harmful substances is doubled.Smoked food is rich in salt and various preservatives. - Sauces.
It is necessary to refuse sauces with high calories content.The most harmful mayonnaise in this case.You can cook useful sauces for yourself.For example, tomatoes or balsamic.
How to calculate the daily requirement of the body for calories?
Inadequate calories used per day leads to malfunction of the body's metabolic processes.Energy replacement begins by reducing the mass of muscles.So that weight loss without pain for your health,The daily calorie norm needs to be calculated and adhered to.
You can use different types of formulas.Each of them is connected to your individual indicators - growth, weight and age.In addition, calculation of calories should take into account your physical activity in different periods of time.The minimum norm per day with sedentary lifestyle is 1,500 -2000 kcal.For active daily life, the norm needs to be increased - add between 200 to 500 kcal.
Important: the most common and accurate formula to calculate the daily calorie norm: Mifflin-in Geor formula 10*Weight+6.25*Height-5*Age
In the absence of physical activity, the result is necessary to multiply 1.2
In adding an active day of action to your schedule, the result needs to be multiplied by a coefficient from 1.3 to 1.7, depending on the severity of the load.
Menu for a week for weight loss about 10 kg for men
By compiling the menu for a week, you will have the opportunity to buy the necessary products in advance.
When choosing products, it is necessary to adhere to the basic principles of nutrition:
- 1 breakfast - complex carbohydrates
- 2 Breakfast - Dairy Products+Fruit+Vegetables
- Lunch - complex carbohydrates, proteins, vegetables
- Evening snack - dairy products+fruit+vegetables
- Dinner - protein, vegetables
The highest food should be the food consumed at lunchtime.Mandatory dinner at least 3 hours before bedtime.The periods between meals should be the same, no more than 4 hours.Reinforcing the diet with physical exercises, you will get the best out quickly.
Physiologically, women are in danger of creating the layer of fat faster.Therefore, the number of fats they eat should be lower than the number of men.In the male diet, you can include a moderate amount of sweet and absorbent carbohydrates, for women are best to exclude such products.Between meals, we do not forget to build water.
Parts for men and women:
- Fish and meat - the female part 100 g, some men 150 g
- Greener - part of women 150 g, male part 200 g
- Salad - for men and women - 150 g
- Part 200 g dairy products, male part 200-300 g
- The volume of the fluid as well as water - for men and women - 200 ml
The table presents one of the numerous optionsThe menu for men and women to lose 10 kg per week.Depending on your preferences, you have the right to adjust it, adhering to the main recommendations.
| Day of the week | Menu for men |
| Monday |
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| Tuesday |
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Wednesday
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| Thursday |
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| Friday |
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| Saturday |
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| Resurrection |
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Menu for a week for weight loss about 10 kg for women
| Day of the week | Menu for women |
| Monday |
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| Tuesday |
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Wednesday
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| Thursday |
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| Friday |
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| Saturday |
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| Resurrection |
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