The more your willingness, the greater the chance of achieving the target. Remember that the secret of success - in your determination to achieve the desired result. All in your hands! Feeling of slight hunger is difficult to overcome, only the first time. If you persist, you quickly get used to his diet, and a sense of lightness, vivacity, good mood and consciousness that were able to overcome themselves, as well as a significant weight loss will be your reward.
The degree of caloric restriction depends on the degree of obesity. If the body weight above the normal 20%, then you need to reduce caloric intake by 20%. For example, if the daily intake of 2,500 kcal, in order to lose weight, you need to get a 2000 kcal diet. Such a diet is not difficult to follow, it does not cause hunger. Combining this diet with increased physical activity, a month, you can slow down to 1, 5-2 kg.
Focusing on these products (or replacing them with equivalent), you can create a menu for a day, a week, a month. The longer you stick to this diet, the better.
We offer an option of monthly diet, developed by Polish specialists. Thisdiet does not give the feeling of constant hunger, it is quite diverse, including many fruits and vegetables. Depending on the time of year they set changes. In winter and spring, for example, when fresh fruits and vegetables is low, there sauerkraut, canned vegetables and fruits, and juices. Remember that the day should consume no more than 3-4 cups of liquid. Menu 1 Menu 2 and need to be alternated every other day.
Here is a sample daily set of products, providing about 2,000 kcal.
FIRST WEEK
VARIANT 1
First breakfast: a glass of milk with a teaspoon of honey, toast,
lunch: a cup of tea, 2 slices of black bread with a thin sing butter with herbs
Lunch: vegetable soup, a piece of beef, 2-3 potatoes, fruit salad
Snack: 2 tomatoes or a glass of tomato juice, toast
dinner: a cup of yogurt, 2 slices of bread with butter and parsley
OPTION 2
First breakfast: a cup of tea, a piece of black bread, sprinkled with parsley,
lunch: a cup of yogurt, stale bread, radishes
Lunch: soup, boiled fish, 2-3 potatoes, green salad
Afternoon snack: fruit or fruit juice (1 cup) 1 biscuit or cookie
dinner: a glass of milk, 2 slices of bread with honey
SECOND WEEK
OPTION 1
First breakfast: a glass of fruit or vegetable juice, 1 toast,
lunch: 1 piece of black bread, a little butter and cheese (cheese), a cup of tea
Lunch: vegetarian soup, chicken meat, carrot salad, pudding
Afternoon snack: fruit, cookies
Dinner: yogurt, stale bread with jam
OPTION 2
First breakfast: a cup of tea with milk, a piece of black bread with honey,
lunch: 2 slices of black bread with meat, 2 tomatoes, a cup of tea
Lunch: soup, boiled fish, 2 potatoes, green salad
snack: yogurt, toast
dinner: a cup of tea, a piece of low-fat cheese
THIRD WEEK
OPTION 1
First breakfast: a cup of coffee, a piece of black bread with honey,
lunch: yogurt, a piece of black bread and butter, boiled egg, radish
lunch: mushroom soup, steak or burger, salad, a glass of juice
Afternoon snack: fruit, toast
Dinner: a glass of milk, crackers, cheese
OPTION 2
First breakfast: a glass of milk with honey, crackers,
lunch: a cup of tea, 2 slices of bread with lean sausage, 2 tomatoes
Lunch: soup, stewed mushrooms or vegetables, 2 baked apples
Afternoon snack: fruit cake
dinner: a cup of tea, a slice of bread with fish, apple
FOURTH WEEK
OPTION 1
First breakfast: a cup of tea, toast with honey
lunch: 2 slices of bread with butter and low-fat cheese, 2 apples
Lunch: chicken with vegetables, green salad, tea
snack: carrot juice, biscuit
dinner: a cup of nonfat yogurt, cookies
OPTION 2
First breakfast: a glass of milk, bread.
lunch: boiled egg, tea, apple
dinner: a cup of broth, beans and tomatoes, 2 boiled potatoes with parsley, apple
snack: yogurt, toast
Dinner: radishes, 2 sandwiches with pate