A healthy balanced diet is the basis of a complete human life.An properly composite diet provides the body of the necessary energies and avoids several diseases.Choose harmless products for a daily menu, a healthy lifestyle is provided.Adhering to certain rules in nutrition, you form a useful habit.Make some effort and get a thin body and a longevity in return.
Proper nutrition is an excellent assistant in the fight against excess kilograms.For weight loss, it is not necessary to adhere to exhausting diets and reduce the amount of meals.Do not become a defender of few diets.Adhere to a healthy diet and enjoy the process of losing weight.
The principles of nutrition for weight loss in a quick diet: How to lose weight in 10 kg per week?
To lose weight, it is not enough to buy adequate quality products.It is necessary to compose competently a menu for each day.But first, you must adhere to the rules for eating food.When complying with simple requirements, you will quickly achieve the desired results.
On the way to weight loss of up to 10 kg per week, adhere to the following principles:
- Control the calories used.The diet base must be plant foods.It has low calorie content and is rich in fiber.Vegetable foods include vegetables, salads, fruits, whole grains, nuts, seeds.To lose weight, gradually reduce the number of calories used.Do not lose sight of the composition of the drinks used.Balance the product relationship.The body must receive a rational amount of proteins, fats and carbohydrates.
- Avoid long breaks between meals.The amount of food during the day must be at least five times.To deal with the feeling of hunger, organize additional snacks.The main thing is to eat in small portions.It is advisable to eat at the same time, it will help develop a habit.
- Do not eat fast food food.Ready Food has a high calorie content.It contains preservatives, dyes, flavors.For one of those meals, you get the daily calorie rate with a minimum content of beneficial substances.
- Prepare a timely nutritious breakfast.Do not hurry to have breakfast in the early days.Control the feeling of hunger after a night of rest.It will not be seduced for fatty foods for breakfast.Prepare an abundant and balanced dish that will give energy throughout the day.
- Drink healthy water and teas.Do not forget to drink ordinary water during the day.With your help, metabolism occurs faster.Use several herbal teas.They will help deal with the inappropriate feeling of hunger.With the help of the fluid, the toxins of the body excrete.
- Organize snacks.Among the main meals, use fruits, vegetables, juices, dried fruits.This will help avoid a feeling of hunger.
- The physical activity of the body is eaten.In the days of greater physical and mental activity, consume carbohydrates, fats and proteins in sufficient quantities.Do not drive the body to exhaustion.
- Select enough time to eat.Become the use of food into a ritual.Chew well.Do not hurry or eat on the march.During the food, he refuses to take liquid.Remove your thirst in advance or after eating.
Slimming products: What can you eat to lose 10 kg?
When choosing products with which you can lose weight up to 10 kg per week, you must take into account the following factors:
- Minimize the use of flour products.
- Give preference to fresh raw products.Refuse to cook fried foods.Prepare steam, cook and bake.
- When consuming alcohol, stay in the calorie content.I did not stick alcohol with a large number of products.
- Limit the use of salt and condiments.Salt stimulates the stagnation of the liquid in the body.Condiments stimulate appetite, giving the dishes an additional flavor.
Enrique your diet with a high content of vitamins and amino acids.
We highlight a series of mandatory products with which you can lose 10 kg in 7 days:
- Meat.
Give preference to low fat varieties.The chicken, the turkey, the veal are perfect.By using meat products, it obtains a protein that helps accelerate metabolic processes.Meat is an indispensable assistant in the preparation of the first dishes. - Fish.
The body quickly absorbs fish dishes, leaving a feeling of lightness after eating.The fish contains a lot of trace and protein elements, rich in vitamins A and D. contains useful fats.Any garnish complements perfectly. - Low rating products.
An important part of your menu must be fresh vegetables and fruits.They will be fixed with a feeling of hunger and will provide the body with the necessary vitamins.With a variety of vegetables and fruits, you can prepare a lot of salads. - Calcium products.
Your diet must have fermented dairy products.They normalize the digestion process, regulate the intestines.They are the main source of calcium and phosphorus.Milk is ideal for the preparation of a variety of protein cocktails. - Croats and legumes.
Due to the great content of carbohydrates, Crup garrisons face a feeling of hunger.Take complex carbohydrates for breakfast and receive an energy supply throughout the day.
Legumes are rich in vegetable protein.They are low rating products, while providing the body vitamins and minerals.Beans perfectly eliminate cholesterol and normalize blood sugar.A wide variety of cereals and legumes will diversify your menu. - Tea, juices, fruit drinks.
Contribute to the elimination of the body of excess fluid.Your diet must have green teas, citrus juices, berry fruit drinks.
Products that must be refrained from losing weight in 10 kg per week: list
To achieve the best result, it is necessary to abandon a series of products:
- Pasta and cakes.
These products have a high starch content, which contributes to fluid retention in the body.Confectionery products are very high and cause significant damage to the figure. - Semi -endless products and sausages.
The composition of the sausages exceeds the standard of proteins and starch, allowed to lose weight.In case of not complementing with cooking technology, the body is harmful.Semi -final products lose their benefits under the influence of frost.It may contain low quality ingredients.They do it wrong with a feeling of hunger. - Snecial products.
The regular use of fries, cookies and several snacks leads to health problems. These products have a high content of salt amplifiers and flavors. - Freir plates.
Products prepared under high temperature influence lose a large number of useful properties.Fritish food contains a lot of cholesterol and the body absorbs badly.Instead of vegetable and margarine oil, say preference to olive and creamy oil. - Sweets.
You cannot use sweets at night, since it has been digesting them for a long time.It is necessary to prefer natural sweets: honey, dry fruits, jam, jam.A small amount of black chocolate is allowed to use. - Smoked dishes.
In the smoking process in the product, the concentration of harmful substances doubles.Smoked food is rich in salt and several preservatives. - Sauces.
It is necessary to reject sauces with a high calorie content.The most harmful mayonnaise in this case.You can cook useful sauces yourself.For example, tomato or balsamic.
How to calculate the daily need of the body for calories?
An insufficient number of calories used per day leads to a malfunction of the body's metabolic processes.Energy refueling begins to recover by reducing muscle mass.So that weight loss is painless for your health,It is necessary to calculate and adhere to the daily norm of calories.
You can use several types of formulas.All are attached to their individual indicators: growth, weight and age.In addition, the calculation of calories must take into account their physical activity in different periods of time.The minimum standard per day with a sedentary lifestyle is 1,500 -2000 kcal.For active daily life, it is necessary to increase the norm: add 200 to 500 kcal.
IMPORTANT: The most common and precise formula to calculate the daily calorie standard: The Mfflin-San Geor formula 10*Weight+6.25*Height-5*Age
In the absence of physical activity, the result is necessary to multiply by 1.2
By adding an active activity day to its schedule, it is necessary to multiply the result by a coefficient of 1.3 to 1.7, depending on the intensity of the load.
Menu for a week to lose weight for 10 kg for men
When compiling the menu for a week, you will have the opportunity to buy the necessary products in advance.
When selecting products, it is necessary to adhere to the basic principles of nutrition:
- 1 breakfast - complex carbohydrates
- 2 breakfast - dairy products+fruits+vegetables
- Lunch: complex carbohydrates, proteins, vegetables
- Jocadillo in the afternoon: dairy products+fruits+vegetables
- Dinner: proteins, vegetables
The highest qualification must be the food consumed at lunchtime.Mandatory dinner at least 3 hours before bedtime.The intervals between meals must be the same, no more than 4 hours.Reinforcing the diet with physical exercises, will quickly reach the best result.
Physiologically, women are prone to faster formation of the fatty layer.Therefore, the number of fats they consume must be less than that of men.In the male diet, it can include a moderate amount of sweet and quickly absorbed carbohydrates, for women it is better to exclude such products.Among meals, we don't forget to drink water.
PORTATIONS FOR MEN AND WOMEN:
- Fish and meat - female portion 100 g, male portion 150 g
- GREEN - PORTION OF WOMEN 150 G, MALE PORTION 200 G
- Salad - For men and women - 150 g
- Product of dairy products 200 g, male portion 200-300 g
- The volume of liquid in addition to water, for men and for women - 200 ml
The table presents one of the many optionsThe menu for men and women loses 10 kg per week.Depending on your preferences, you have the right to adjust it, attached 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 to lose weight for 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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