A healthy balanced diet is the basis for full human life.Diet that is arranged correctly gives the body of the energy needed and prevents various diseases.Choosing a product that is not dangerous for a daily menu, you give yourself a healthy lifestyle.Comply with certain rules in nutrition, you form useful habits.Do a little effort, and you will get a slim body and long life in return.
The right nutrition is an excellent assistant in the war against the excess kilogram.For weight loss, there is no need to comply with tiring diet and reduce the amount of food.Don't be a little diet support.Obey a healthy diet and enjoy the process of losing weight.
Nutritional principles for weight loss on a fast diet: How to lose weight by 10 kg per week?
To lose weight, it is not enough to buy the right quality products.It is important to compile a menu in a competent manner every day.But first -first, you must comply with the rules for eating food.By meeting simple requirements, you will quickly achieve the desired results.
On the way to weight loss up to 10 kg per week, obey the following principles:
- Calorie control used.The basic diet must be in the form of vegetable food.It has a low calorie content and is rich in fiber.Vegetable foods include vegetables, salads, fruits, seeds, nuts, seeds.To lose weight, gradually reduces the number of calories used.Don't forget the composition of the drink used.Balance the product ratio.The body must receive rational amount of protein, fat, and carbohydrates.
- Avoid long rest between foods.The amount of eating during the day must be at least five times.To overcome feelings of hunger, adjust additional snacks.The main thing is eating in small portions.It is recommended to eat at the same time, this will help develop habits.
- Don't eat food from fast food.Ready food has high calorie content.Contains preservatives, coloring, taste.For one food like that, you get a daily calorie level with a minimum content of useful substances.
- Prepare a nutritious breakfast on time.Don't be in a hurry breakfast at the beginning.Control feelings of hunger after night rest.Don't be tempted for fatty foods for breakfast.Prepare a warm and balanced dish that will give you energy throughout the day.
- Drinking healthy water and tea.Don't forget to drink ordinary water during the day.With its help, metabolism occurs faster.Use various herbal teas.They will help overcome feelings of hunger prematurely.With the help of fluids, toxins from the body are removed.
- Set snacks.Between the main food, use fruits, vegetables, juice, fruits.This will help avoid hunger.
- Migrants to physical activity.In the times of increasing physical and mental activity, consuming carbohydrates, fats and protein in sufficient quantities.Don't cause the body to be exhausted.
- Choose enough time to eat.Change the use of food into rituals.Chew food thoroughly.Don't get hunted or eat while traveling.During eating, refuse to take liquid.Delete your thirst before or after eating.
Slimming Products: What can you eat to lose 10 kg?
When choosing a product that can lose weight by 10 kg per week, you need to consider the following factors:
- Minimize the use of flour products.
- Provide preferences for fresh raw products.Refused to cook fried food.Prepare steam, cook, and bake.
- When consuming alcohol, store in calorie content.Don't jam alcohol with a large number of products.
- Limit the use of salt and seasoning.Salt stimulates the stagnation of fluids in the body.Seasoning stimulates appetite, giving additional dishes.
Your diet is over with high vitamins and amino acids.
We highlight a series of mandatory products that you can lose 10 kg in 7 days:
- Meat.
Provide preferences for low -fat meat varieties.Chicken, turkey, perfect bull.By using meat products, you get protein that helps speed up the metabolic process.Meat is an assistant that is very necessary in the preparation of the first dish. - Fish.
The fish plate is quickly absorbed by the body, leaving a mild feeling after eating.This fish contains a large number of elements and trace protein, rich in vitamins A and D. contain useful fats.Any side dishes completely complement. - Low -calorie products.
Most of your menus are fresh vegetables and fruits.They will overcome hunger and give the body of vitamins needed.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.Is the main source of calcium and phosphorus.Milk is ideal for the preparation of various protein cocktails. - Croatia and legume.
Because of the large carbohydrate content, the side dishes from the Croup overcome it with feelings of hunger.Take complex carbohydrates for breakfast and you will receive energy supply throughout the day.
Legume is rich in vegetable protein.They are low products, while providing the body with vitamins and minerals.Beans perfectly eliminate cholesterol, and normalize blood sugar.Various sereal and legume will diversify your menu. - Tea, juice, fruit drinks.
Contribute to the exile of excessive fluids.Your diet must have green tea, orange juice, berries.
The product from which you need to refrain when you lose weight by 10 kg per week: List
To achieve the best results, it is necessary to leave a number of products:
- Pasta and pastries.
These products have high starch content, which contributes to fluid retention in the body.Very high convection products -callories and cause significant damage to the picture. - Semi -semi -finished products and sausages.
Sausage composition exceeds the norms of protein and starch, permitted when losing weight.In terms of non -compliance with cooking technology, his body is dangerous.Semi -products -after losing their benefits under the influence of Frost.May contain low -quality ingredients.They do bad with hunger. - Snecial product.
The use of chips, crackers, and various snacks regularly cause health problems. The product has a high content of salt and taste amplifiers. - Frying dish.
Products prepared under the influence of high temperatures loss a large amount of useful properties.Fried food contains a large amount of cholesterol and is less absorbed by the body.Instead of vegetable oil and margarine, give preferences for olive oil and cream. - Candy.
You cannot use candy at night, because it takes a lot of time to digest it.It is important to provide preference to natural candy - honey, fruits, dry jams, orange jams.Allowed to use a little dark brown. - Smoke dish.
In the process of smoking in the product, the concentration of harmful substances is duplicated.Smoke foods are rich in salt and various preservatives. - Sauce.
It is important to refuse sauce with high calorie content.Most dangerous mayonnaise in this case.You can cook your own useful sauce.For example, tomatoes or balsamic.
How to calculate the daily needs of the body for calories?
Inadequate number of calories used per day causes damage to the body's metabolic processes.Energy filling begins to be refilled by reducing muscle mass.So that weight loss is not painful for your health,It is important to calculate and comply with daily calorie norms.
You can use various types of formulas.Everything is attached to your personal indicator - growth, weight and age.Also, calorie calculations must take into account your physical activity in a different period of time.The minimum norm per day with permanent lifestyle is 1,500 -2000 kcal.For active daily life, it is necessary to increase norms - add from 200 to 500 kcal.
Important: The most common and accurate formula for calculating daily calorie norms: Formula Mifflin-san Geor 10*Weight+6.25*height-5*Age
In the absence of physical activity, the results are needed to multiply with 1.2
When adding an active activity day to your schedule, it is necessary to double the results with a coefficient from 1.3 to 1.7, depending on the load intensity.
Menu for a week for weight loss of 10 kg for men
By compiling a menu for a week, you will have the opportunity to buy the products needed first.
When choosing a product, it is necessary to comply with the basic principles of nutrition:
- 1 Breakfast - Complex Carbohydrates
- 2 Breakfast - Dairy Products+Fruit+Vegetables
- Lunch - Complex carbohydrates, protein, vegetables
- Afternoon snack - dairy product+fruit+vegetables
- Dinner - Protein, Vegetables
The highest calories must be the food consumed at lunch.Dinner must be at least 3 hours before bedtime.The interval between food must be the same, no more than 4 hours.Strengthening food with physical exercise, you will quickly achieve the best results.
Physiologically, women are vulnerable to the formation of a faster fat layer.Therefore, the amount of fat they consume must be lower than men.In a men's diet, you can put a large amount of sweet and quickly absorbed carbohydrates, for women it is better to exclude the product.Between meal time, we don't forget to take water.
Portation for men and women:
- Fish and meat - female portion 100 g, 150 g men's portion
- Greener - 150 g of female portions, 200 g men
- Salad - for men and women - 150 g
- Portion of 200 g dairy products, men's portions 200-300 g
- Fluid volume other than water - for men and for women - 200 ml
This table presents one of many choicesMenu for men and women lost 10 kg per week.Depending on your preferences, you have the right to adjust it, comply with the main recommendations.
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Menu for a week for weight loss of 10 kg for women
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