A healthy balanced diet is the foundation of a complete human life.A properly created diet provides the body of energy and protects against various diseases.By choosing harmless products for your daily menu, you give yourself a healthy lifestyle.By following certain dietary rules, you create a useful habit.Make some effort and you will get a slender body and longevity in exchange.
Proper nutrition is a great assistant to fight kilograms.You do not need to follow your diet to deplete and reduce the number of dishes to lose weight.Do not become a sponsor of low diet.Keep a healthy diet and enjoy the weight loss process.
Principles of Fast Diet Weight loss diet: How to lose weight 10 kg per week?
It is not enough to buy the right quality products to lose weight.It is necessary to compose the menu for every day.But first you have to follow the rules of eating food.By doing simple requirements, you will quickly achieve the desired results.
When traveling up to 10 kg a week, follow the following principles:
- Calories used to control;The basis of the diet should be vegetable food.It is low in calories and is rich in fiber.Vegetable food is vegetables, salads, fruits, healthy grains, nuts, seeds.To lose weight, gradually reduce the calorie intake.Remember to notice the composition of the drinks used.Balance the product ratio.The body should get a rational amount of protein, fat and carbohydrates.
- Avoid long breaks between meals.The amount of eating should be at least five times during the day.To deal with the feeling of hunger, arrange extra snacks.The key is to eat in small portions.It is advisable to eat at the same time, this will help you develop a habit.
- Do not eat food from fast food.The prepared food has a lot of calories.Contains preservatives, paint, flavors.For one such dish, you will receive a daily calorie frequency with a minimum amount of positive substances.
- Prepare a nutritious time for breakfast.Do not rush to breakfast in early times.Control the feeling of hunger after the night's rest.Do not seduce fatty foods for breakfast.Prepare a sincere and balanced dish that will provide energy throughout the day.
- Drink water and healthy teas.Remember to drink plain water a day a day.With your help, metabolism is faster.Use a variety of herbal teas.They will help to cope with an untimely feeling of hunger.When using fluid, the toxins of the body are excreted.
- Lay out snacks.Use fruits, vegetables, juices, dried fruits among the main meals.This will help prevent hunger.
- Retracts the physical activity of the body.Carbohydrates, fat and protein are consumed during the days of increased physical and mental activity.Will not lead to the exhaustion of your body.
- Choose enough time to eat.Turn your food into a ritual.Carefully chew food.Do not rush or eat on the road.Refuse to use liquids during eating.Eliminate thirst in advance or after eating.
Slimming products: What can you eat to lose 10 kg?
When choosing the products you can lose as much as 10 kg a week, you need to consider the following factors:
- Reduce the use of flour products;
- Prefer fresh raw products.Give up fried fried food.Prepare steam, cook and bake.
- Keep calorie intake when consuming alcohol.Don’t forget alcohol with a lot of products.
- Limit the use of salt and spices.Salt stimulates fluid stagnation in the body.The seasonings promote appetite by giving the dishes an extra taste.
Enrich your diet rich in vitamins and amino acids.
We emphasize a series of mandatory products with which you may lose 10 kg within 7 days:
- Meat.
Prefer low fat meat varieties.Chicken, turkey, veal is perfect.Using meat products, you get a protein that helps to speed up the metabolic processes.Meat is a necessary assistant in preparing the first meals. - Fish.
Fish dishes are quickly absorbed by the body, leaving a feeling of lightness after a meal.Fish contains many trace elements and proteins rich in vitamins A and D., containing beneficial fat.Any garnish complements perfectly. - Little calorie products.
A large part of your menu should be fresh vegetables and fruits.They will face hunger and give the body the vitamins needed.With various vegetables and fruits, you can prepare a lot of salads. - Calcium products.
Your diet should contain fermented dairy products.They normalize the digestive process, regulate the intestines.Is the main source of calcium and phosphorus.Milk is ideal for various protein cocktails. - Croats and legumes.
Due to the high carbohydrate contents, lateral dishes from Croup cope with a feeling of hunger.Take sophisticated carbohydrates for breakfast and you will get energy supply throughout the day.
Legumes are rich in vegetable proteins.They are low scaler products while serving the body with vitamins and minerals.Beans perfectly remove cholesterol and normalize blood sugar levels.A large range of cereals and legumes will diversify your menu. - Tea, juice, fruit drinks.
Contribute to the removal of the body from excess fluid.Your diet should contain green tea, citrus fruits, berry fruit drinks.
Products to refrain when weighing weight 10 kg per week: list
Many products need to be abandoned to achieve the best result:
- Pasta and pasta.
Such products contain a large amount of starch, which contributes to fluid retention in the body.The confectionery products are very large -for the case and cause great damage to the figure. - Semi -captured products and sausages.
The composition of the sausages exceeds the protein and starch intake, allowing you to lose weight.If there is no information about cooking technology, the body is harmful.Semi -recorded products lose their benefits under the influence of frost.There may be low quality ingredients.They behave badly with a feeling of hunger. - Snowpileral products.
Regular use of chips, crackers and various snacks cause health problems. Such products contain high levels of salt and flavors. - Baked dishes.
Products prepared at high temperatures lose many beneficial properties.Roast food contains a large amount of cholesterol and is poorly absorbed by the body.Instead of vegetable oil and margarine, give priority to olive and creamy oil. - Candy.
You can't use sweets in the evening because it takes a long time to digest them.It is necessary to give priority to natural sweets - honey, dried fruits, jams, marmalade.He is allowed to use a small amount of black chocolate. - Smoked dishes.
During smoking, the concentration of harmful substances in the product is doubled.Smoked foods are rich in salt and various preservatives. - Sauces.
It is necessary to give up sauces with high calorie intake.The most harmful mayonnaise in this case.You can cook useful sauces yourself.For example, tomatoes or balsamics.
How to calculate your daily body needs for calories?
The number of calories used per day causes disorder of body metabolic processes.The energy supplement begins to add to the reduction of muscle mass.To make weight loss painless to your health,It is necessary to calculate and follow the daily calorie intake.
You can use different types of formulas.All of them are attached to your individual indicators - growth, weight and age.Also, calories should be taken into account in your physical activity at different periods.The minimum rate per day with a sedentary lifestyle is 1,500-2000 kcal.It is necessary to increase the rate for active daily life - add from 200 to 500 kcal.
IMPORTANT: The most common and accurate formula for calculating the daily calorie rate: Mifflin-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 day of activity to your schedule, the result must be multiplied by a factor from 1.3 to 1.7, taking into account the load intensity.
Weekly menu for weight loss 10 kg for men
When making the weekly menu, you will have the opportunity to purchase the products you need in advance.
When choosing products, it is necessary to follow the basic principles of nutrition:
- 1 breakfast - complex carbohydrates
- 2 Breakfast - Dairy Products+Fruits+Vegetables
- Lunch - sophisticated carbohydrates, proteins, vegetables
- Afternoon snack - dairy products+fruit+vegetables
- Dinner - protein, vegetables
The largest calorie should be food consumed at lunch.Mandatory dinner at least 3 hours before bed.The intervals between the dishes should be the same for up to 4 hours.Diet will quickly achieve the best result by strengthening exercise.
Physiologically, women are prone to faster formation of fat layer.Therefore, the number of fat they consume should be lower than that of men.In men's diet, you can include the average amount of sweet and rapidly absorbed carbohydrates, and women are better off removing such products.We do not forget to drink water among the dishes.
Portrations for men and women:
- Pisces and Meat - a female portion of 100 g, male portion 150 g
- Green - female portion 150 g, male portion 200 g
- Salad - for men and women - 150 g
- Dairy Products-200 g portion, male portion 200-300 g
- Volume of liquid, without water - for men and women - 200 ml
The table contains one of many optionsMenu men and women lose 10 kg a week.Depending on your preference, you have the right to adjust it in accordance with the basic 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 | For women menu |
| 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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