A strict diet (Less than 1200 kcal / day) can help to lose weight quickly, but there is a high probability that dropped hardly pounds back again. Express diet - the worst enemies of our skin, which in "extreme" conditions quickly loses its elasticity. We offer you a program for weight loss, kotoroaya will lose up to 5 pounds, designed for 4 weeks.
Need to lose weight gradually, giving the body a chance to naturally adjust to the new routine and adapt to a new diet. This will avoid the effect of "pendulum" and dropped pounds will not come back in the double volume.Long-term diets allow you to keep skin elasticity and avoid the appearance of stretch marks.
We offer you a diet that will help effortlessly and without harm to health in the past month to lose up to 4 pounds overweight.To do this, follow these rules:
Evenly distributes energy from food during the day. Ideal - 5 meals in small portions. Thus, the body does not accumulate excess fat and does not create a shortage of glucose, which is often the cause of sudden attacks of hunger and desire to snack between meals.
Eat slowly. Thorough chewing leisurely and absorption of food on the one hand facilitates the digestion process, on the other - will lead to a feeling of satiety, even in the absorption of small amounts of food.
Reduce salt intake and increase the amount you drink (2 liters per day). This facilitates the work of the kidneys (it is through these toxins from the body) and allows you to avoid the accumulation of excess fluid, and thus the appearance of puffiness.
Prepare meals that require minimal heat treatment. During prolonged cooking destroyed antioxidants that are essential to maintain skin elasticity, which is especially important for weight loss.
The proposed diet is designed for 4-week course. Daily calorie intake - 1400. Approximate daily diet is as follows (number of products, except potatoes, meat and fish, is presented as a finished product):
Breakfast:
1 cup skim or soy milk,
50 oz. low-fat cheese, or 50 grams. cooked ham, or 45 degrees. bread with jam / jam.
Lunch:
Yogurt or drinking yoghurt.
Lunch Time:
150 gr. potatoes (half medium potatoes), or 120 grams. rice or pasta, or 60 gr. white bread,
120 gr. legumes
150 gr. fish, or 125 grams. lean meat, eggs, or 2,
100 gr. cooked vegetables or a salad of fresh vegetables for garnish,
130 gr. any fresh fruit or 1 banana.
Snack:
Milkshake with fresh fruit.
Dinner:
100 gr. vegetable
125 gr. meat or fish or 2 eggs,
40 c. bread
1 low-fat yogurt or 1 fruit.
In finished form, and the amount of rice paste increases 3 times, legumes - 2 times. For cooking and sauces, use no more than 2 tablespoons vegetable oil.
White meat and fish can be included in the diet every day, red meat - not more than 2 times per week. Pasta, rice, potatoes and beans are best eaten the day and not at night. Dairy products play an important role in this diet, as prolong the feeling of satiety.
It is important to have a varied and a bit of everything, as a single product can not completely cover the body's need for essential vitamins and nutrients. Fresh fruits and vegetables provides the necessary dietary fiber. The water can be partially replaced by sugar-free herbal teas, since they do not contain caffeine and theine drink can be at any time.
To Diet passed unnoticed, we advise to diversify the menu with new recipes. Number of products in the proposed Makes 4 servings. The finished dish can be stored for 2-3 days in the refrigerator, you can also "plant" on a diet girlfriend or just reduce the number of products.
Elena Malinin