We have good and bad news for you. Let's start with the bad: losing weight by summer in a limited number of weeks is unrealistic. Will not work. No way. Those kilograms that you have eaten with pleasure and enjoyment for years cannot be magically destroyed in two weeks. The good news is that if you start preparing for the summer in advance, then it is quite possible to achieve serious results. Do not be what the regulars of the halls contemptuously call "snowdrops". Become the regulars of the halls!
Step 1: How to motivate yourself
To answer the question for yourself, the only thing that will help is a strong desire or incentive. You must realize - from now on you do not want to be fat. Do not want not only by the summer - in general. Weight loss and transition to healthy lifestyle lives don't work in the short term. You can't just "diet" a little. Do not comfort yourself in your limitations with the fact that in the fall you will be full of both cakes and salads, and what you especially want there. If you decide to start - then it's forever.
At this stage, it is very important to take your "BEFORE" photo. It helps a lot with weight loss.
Step 2. Food
The golden rule for weight loss is to spend more calories than you consume. You will be surprised, but pills, massages, creams, wraps, clays and bracelets are ineffective - only this rule of calories in / calories out is effective. How do you calculate your base calorie requirement? Do it from this link:
If you stick to calories and eat less than you spend, then you can eat at any time and any food. The main thing is to count calories. Only the number of calories consumed per day matters (although there are studies according to which the number of calories consumed per week is significant). It has been proven that no manipulations with the frequency of meals, their quantity, their composition do not affect weight loss / gain - only total calories. And if someone convinces you that they lost weight only due to such manipulations, most likely, the most powerful placebo effect played a role. It's unrealistic that it will work for you too. So there is no point in manically drinking 2 glasses of warm water with lemon or flaxseed oil every morning, or drinking l-carnitine during training - these are nothing more than myths. Do you believe in them? Then they can act. But without the strongest faith - hardly.
But this is not an excuse to start eating junk food - only in limited quantities. In one two-hundred-gram bun - 514 calories. The same amount - in a full-fledged lunch of a piece of chicken, rice and vegetables. And if a bun is one harm and zero of any benefit, then a full meal has all the necessary macronutrients, vitamins, and minerals. Why, then, offend yourself?
There is another disadvantage of eating sweets - it causes a jump in blood glucose. Very soon you will feel hungry again - whereas when you eat high-grade food, especially protein, the feeling of hunger will not return soon.
There will be no benefit from the following products: packaged juices, sweet soda, canned food, dairy products high in fat and sugar, semi-finished products (ready-made pizzas, pancakes, dumplings, dumplings), sausages, instant cereals, chocolate, sweets, flour products, ready-made sauces and alcohol.
All these delicacies will have to be abandoned. They should be replaced by fresh vegetables and fruits, cereals, meat, fish, poultry and seafood. It will not work to save: healthy food is more expensive than unhealthy food.
The ideal diet? Act on the basis this plan:
Breakfast: omelet with cheese and herbs / natural yogurt with fresh berries / scrambled eggs with mushrooms / asparagus with curd cream + tea, coffee, kefir without sugar.
Dinner: eggplant appetizer with tomatoes and low-fat cheese/fresh vegetable salad/green bean salad/ chicken breast with garnish - buckwheat, brown rice, quinoa, durum wheat pasta. Serving sizes: meat - with a palm, side dish - the size of 1 fist, vegetables or salad - with 2 clenched fists.
Snack: apple slices (1 yellow apple) / carrot sticks / chopped red pepper / tangerine and a handful of nuts / salad of tomatoes, mozzarella and basil.
Dinner: vegetable stew/arugula and shrimp salad/garnished fish with asparagus/tacos with lettuce and chopped fresh vegetables. In general, dinner can be exactly the same as lunch, only with a reduced portion of the side dish and an increased portion of vegetables.
Snack before bed: 3 slices of dark chocolate / chopped apple, sprinkled with a spoonful of honey / fresh berries / a handful of nuts and a handful of berries / 2 tangerines.
The general meaning of such a diet: reduce the amount of fat and carbohydrates in the diet, increase the amount of protein. You must adhere to the ratio: 40% -20% -40%, where 20% is fat. Women's calorie intake per day is 1600-1800 kcal, men's - 2000-2200. But of course, everyone is very individual, so calculate your required number of calories before going on a diet. Never starve - and drink as much as possible. All trendy starvation diets and mono-diets always lead to a subsequent set of all the lost weight. You should not go on a diet, but stick to a healthy diet. Plus, you must make an effort to make your healthy eating habits convenient for you.
Choose a low-calorie dressing for vegetables - lemon juice, a drop of olive oil, a drop of balsamic vinegar. Until the summer, it is necessary to exclude pork and lamb, bread and bread, even whole grains, potatoes from the diet. Alcohol - no more than 1 glass of dry wine per week. Then, after achieving the desired results, the strict rules can be relaxed a little, but there is a very high chance that you will finally wean yourself from harmful products.
Step 3: Gym Membership
So, you are determined to get down to business. A sports uniform has been bought, a fitness club has been chosen, there is motivation and a desire to change. How can you not quit now?
1) Choose a gym close to home
This is very important - even the most iron motivation will suffer if you have to walk to the gym for half an hour at a fast pace. You may not quit, but such trips to the gym will not lift your spirits. Most likely, you will come tired, irritated, and doing it in such a state is harmful. So - as close to home as possible!
2) Don't be shy
You have already arrived - half the job is done. Yes, there are many beautiful, pumped-up people in the hall, but there are also many beginners like you. Most likely, these jocks were once middle managers with beer bellies. But they began to walk and overcame themselves. Now it's your turn.
3) Playlist
The music we like increases stamina. It improves performance nervous system, which means that the necessary hormones, especially growth hormone, will begin to be produced better. Cardio workouts with music help you cover a greater distance and do it at a faster pace. Hard rock, by the way, according to studies, increases testosterone levels and lowers the pain threshold.
4) Set a realistic goal
The goal should be specific and clear, without it there will be hack work. Set yourself a goal of the weight you want to take, the distance you want to run.
5) Look in the mirror more
The pleasure of the process can only be obtained when the result is visible. Therefore, look in the mirror more often and take measurements so as not to miss the wonderful moment of the beginning of the transformation. at the beginning of classes - and after six months. We are sure that the figure will change pleasantly.
6) Install apps
For starters - FatSecret, it is necessary for accurate calorie counting.
In addition to the ability to record all products consumed and all completed physical exercise the app also allows you to find recipes.
Fitness Point Pro
If you don't know where to start, the application will create your training program for you with precise sets and repetitions, as well as diagrams of how to perform a particular exercise.
Remember that it is necessary to influence the process of losing weight from two sides at once - consume less and spend more. For beginners with excess fat, there is an opportunity to burn fat and build muscle at the same time. If you just cut calories, the effect will not keep you waiting - you will turn into skinny fat ( fat skinny). Loose skin, cellulite, weak muscle tone, deplorable appearance without clothes - these are the signs of this type of physique.
In order not to go down such a pre-dead end path, you need to acquire a certain amount of muscle - the more the better. The body burns more calories to maintain muscle. Another option is to do a lot of cardio to burn regularly. excess fat. But in order to spend the required number of calories in this case, you will have to spend a lot of time on the treadmill - from an hour or more. It is much less difficult to part with fat with the help of strength exercises.
What percentage of body fat to achieve? Here everyone decides for himself. The optimal figure for a sports figure is 13-15% for men and 20-22% for women.
Girls, of course, are afraid to immediately go to pull iron, but we strongly advise you to overcome this fear. Group classes, yoga, Pilates, even functional training will not be as effective as weight training.
Step 4: Strength Training
A plus strength training in that they start the process accelerated metabolism, the effect of which lasts for 24-48 hours. So it doesn't matter how many calories you burn. If you increase your musculature, you will not be able to restrict yourself in food and not sit on any diets at all - you will need a lot more calories just to keep you alive.
Also, cardio training is bad because with prolonged cardio loads, the body "gets used" to them and begins to use fat as fuel - but it begins to accumulate fat with tripled energy. This means that cardio loads make the human body more susceptible to the accumulation of excess. So if you are a beginner, do not settle for a long time in the cardio room - go to free weights and strength training equipment. And it is best to combine simulators and. Don't cut cardio out of your routine altogether - it's incredibly good for your body. of cardio-vascular system.
Girls: For God's sake, don't be afraid to pump yourself up. The female body is designed in such a way that visible and almost male muscles can be pumped up only by taking anabolic steroids and special training for muscle hypertrophy. Even if you devote a significant amount of time to the hall, you still will not look "like a man."
When you come to the gym for the first time, be sure to contact the trainer for an introductory lesson. A one-time lesson will cost from 500 rubles, but this is a justified waste of money: the trainer will show you correct technique work on simulators and this will save you from fear, embarrassment and injury.
Of course, you can also practice at home: you will need a certain number of dumbbells (or stacked pancakes), a rug, a jump rope, an expander, weights and a horizontal bar. All this can be purchased at major sports goods stores such as "Sportmaster". But remember - to study at home you need remarkable willpower. If you are fine with that, then we have a whole section on the site dedicated exclusively to home workouts.
And remember: . In girls, first of all, the chest loses weight, then the face and back, and then the legs, buttocks and hips. In men, the stomach is the last to leave. Training will only work in conjunction with a diet. Cherished cubes on the stomach will appear only with a very low percentage of body fat.
You should not take all the advice indiscriminately - you should listen to yourself, your coach, your body type, body type. But anyway. proper nutrition+ sport is a recipe for success. And remember: you will succeed.
More interesting
Despite what they say and what you read in diet books or see in some diet programs, healthy eating can be very simple and easy to follow. One of the main successes of proper nutrition is the balance of products and the variety of the diet (that is, eat a variety of foods in the right portions).
Balance is the key to losing weight. To lose weight a little, you do not need to deny yourself food, sit down on water alone, it is enough to correctly compose your daily diet, include in it the required amount of fats, proteins, carbohydrates. Also exercise regularly. Those women and girls who do not like strict weight loss methods will enjoy this diet. This subtype of dietary nutrition does not make it possible to get bored due to the variety of menus, feel hungry, and the end result will be a pleasant surprise for you.
The essence of a balanced diet, useful properties, basic rules and benefits
The balance of diets for women depends on her nutritional needs, namely, weight, height, physical structure of the body, activity level, work, sleep patterns. Women should consume moderate amounts of protein and fiber. Recommended for female body the following proportions are the amount of energy 2000 kcal, protein 45 grams, carbohydrates 230 grams, sugar 90 grams, fats about 70 grams, salt no more than 5 grams. The diet is based on several principles and rules, these include:
- Rhythm - regular meals have a very good effect on health, between main meals there should be breaks of two to three hours, which means that the amount of food consumed is four to five meals, eat food in small portions and chew thoroughly;
- Moderation - do not overeat, the volume of your one serving should not exceed 200 grams;
- Rationality - for the preparation of nutrition, you need to approach with great attention and rigor, choose only healthy meals and methods of their preparation (boil, steam, stew, bake);
- Your daily dietary intake should consist of the following products: chicken eggs, sea fish, lean dietary meat, low-fat dairy products, seafood, fruits, vegetables, cereals;
- You can not eat fatty foods, fast food, chips, crackers, sweets, cakes, flour, fried foods, alcohol, carbonated drinks;
- Breakfast must be nutritious and prepare something protein, tasty and healthy for it (for example, scrambled eggs, toast with herbs and cheese, boiled eggs, salmon or trout steak, steamed vegetables with rice, smoked salmon, bagel with tea , mascarpone, cottage cheese casseroles, milk porridge);
- Before meals, add a few drops of almond oil, feta cheese, more herbs (basil, herbs), garlic;
- For the main meal - lunch, prepare a lean meat dish, including vegetable soup or broth, more vegetable salads, you can also something from starchy carbohydrates (for example, mackerel and cabbage sandwich, salads; Caesar salad; lettuce - Greek; salad of salmon, avocado and vegetables; rolls of pita bread, salmon, amber cheese and greens in large quantities);
- Drink only pure water without gas, natural juices without sugar and preservatives;
- It is best to use the diet in summer time years, while the stalls are full of real vegetables and fruits;
- Eat the following fruits in unlimited quantities throughout the duration of the diet: apples, apricots, avocados, bananas, berries, dates, grapes, grapefruit, pears, mangoes, pomelo, melons, oranges, peaches, pineapples, tangerines;
- Drink a glass of natural pomegranate juice every three days;
- Include the following vegetables in your diet: broccoli, cauliflower, all green vegetables, tomatoes, cabbage, carrots, beets, beans, herbs, pumpkin, celery, selera, radishes, spinach, lettuce, arugula;
- You can not eat canned food and other types of seamings;
- If you love chocolate very much and cannot go a day without sweets, then replace it with dried fruits and nuts (this will depend on the amount of necessary elements and vitamins in your body);
- Be sure to drink a glass of kefir at room temperature before going to bed (scientists have proven that just half a liter of warm kefir at night and your weight will decrease by half a kilogram, everything that you have gained during the day will go back);
- In order to lose weight, the number of calories consumed should not exceed 1500;
- If you want to cleanse the body, switch to proper nutrition and make your regime complete, then the optimal number of calories for you is from 2000 to 2500;
- Before starting a diet, be sure to calculate the required daily volume of water that you need to drink (calculated using the proportion of 30 ml - 1 kg of your weight);
- The last meal no later than two hours before dreams;
- For a good diet effectiveness - go in for sports, visit gyms, aerobics, swimming pool, run in the morning or go for walks in the evening. More active movements with physical activity (moderate) are needed;
- For the duration of the diet, give up coffee and smoking.
The benefit of the diet is that the main products enrich the body only with useful substances. For example, let's take fruits and vegetables, they are considered the main source of vitamins and minerals (but should be consumed only in summer or early autumn, while they are without additives and fertilizers). The main sources of energy and other useful digestive substances are starchy foods, bread, pasta, potatoes, rice, they are part of a healthy and proper diet, but this does not mean that you need to eat only bread or only pasta. Be sure to eat meat dishes, since it is from them that our body receives the necessary proteins that are needed for growth and recovery of the body, physical activity, muscle and skin tone. Also, meat is a very good source of B vitamins, minerals (zinc, iron). Eating fermented milk products increases the amount of calcium, which preserves your skeletal system and reduces the risk of arthritis and other joint diseases. The body also needs sugar, but you don’t need to overeat with cakes and desserts, being overweight leads to obesity, diabetes, diseases of the cardiovascular system (eat a banana or other fruit instead of a pie, replace it with whole grain dry cookies).
Varieties of a balanced diet and menu examples
As you have already learned from the basic rules of this weight loss method, there are a lot of balanced diets. You yourself can make your own menu, most importantly, use for this only those products that are included in the permitted ones. Remember, if your diet is poorly balanced, then unpleasant changes in your body are possible (the provision of organ tissues with all the substances necessary for normal functioning decreases, mental activity does not work one hundred percent, the growth and development of the whole organism is disrupted, hypotonia of the skin and muscles occurs, skeletal problems). Therefore, go strictly to your diet, eat fresh food, cook often, and not once and for the whole week. If you do not have enough time to draw up an approximate menu, then below are diets for you that can be used both on short term, and long-term or even make the main food.
Varieties of a balanced diet
- Balanced diet for five days. This type of food is very good, can be used for a long time. Most importantly, do not break the regime and strictly follow the rules.
Sample menu for five days.
1st day.
Breakfast - milk porridge (if you are allergic to lactose, then replace it with water), for porridge use rice, buckwheat or oatmeal.
Lunch - low-fat cottage cheese, a sandwich (buy rye bread) with red bell pepper, lettuce, salmon (you can also use other low-fat meat), a cup of vitamin tea.
Lunch - fish soup (use trout or salmon), bake veal and meat in the oven, make a salad from available (seasonal) vegetables.
Snack - baked fruit with cottage cheese and nuts.
Dinner - for this meal, a light snack is suitable (smoked salmon in pita bread with amber cheese and herbs), a cup of herbal broth.
2nd day.
Breakfast - whole grain toast with scrambled eggs and a cup of tea.
Lunch - a light salad and rice with peas, corn.
Lunch - baked duck breast with mashed potatoes on a vegetable pillow. Fruit juice without preservatives.
Snack - burger with red fish, tea, any fruit.
Dinner - a salad with vegetables and feta cheese, any fruit, you can make a salad out of them.
3rd day.
Breakfast - an omelet with mushrooms or vegetables, one piece of grain bread, a glass of fruit juice.
Lunch - cottage cheese and raisin casserole, a glass of warm cocoa.
Lunch - baked potatoes in the oven, stewed veal with vegetables in its own juice.
Snack - rolls with salmon, cheese in pita bread (you can thinly slice a cucumber or tomato and add to the roll).
Dinner - a casserole with rice and apples, a little sugar and milk. A glass of apple juice.
4th day.
Breakfast - a sandwich from a bun with grains, a slice of hard low-fat cheese, arugula, chicken breast (a small thin piece, pre-boil or bake), a cup of green tea.
Lunch - a salad with fish and vegetables, more arugula, lettuce, greens.
Lunch - hodgepodge (low-fat), fish in tomato sauce with mashed potatoes and broccoli.
Snack - natural yogurt with pieces of fruit.
Dinner - a small lean piece of boiled veal and a vegetable salad.
5th day.
Breakfast - prepare a nutritious cocktail, for this, take about 150 grams of kefir, 50 grams of low-fat cottage cheese, herbs, cucumber (throw everything into a blender and beat to a homogeneous mixture).
Lunch - a mix of vegetables, a glass of grapefruit juice.
Lunch - buckwheat porridge with stewed veal, beans, peas in tomato sauce, coleslaw or steamed vegetables (you can also boil).
Snack - Hercules porridge in milk with pieces of dried apricots.
Dinner - seafood cocktail with rice, a cup of tea. - Balanced diet for a week. The number of diet days is seven. The menu is calculated for the entire duration of the dietary method of losing weight.
Weekly diet menu.
Monday.
Breakfast - a light fruit salad with yogurt, nuts, a cup of tea without sugar.
Lunch - vegetable salad.
Lunch - salad with cottage cheese, radish, cucumbers and sour cream. Buckwheat porridge with fish bowls (the last one is steamed).
Snack - tomato soup, one toast.
Dinner - one stewed pepper stuffed with rice and meat, fresh vegetables.
Tuesday.
Breakfast - boiled vegetables, scrambled eggs. A cup of green tea with one piece of ginger.
Lunch - a mix of fruits (you can make a casserole of cottage cheese, dried apricots or raisins).
Lunch - pea soup, veal pilaf.
Snack - a glass of yogurt without various flavoring and fruit additives.
Dinner - risotto with seafood.
Wednesday.
Breakfast - pancakes, tea.
Lunch - any fruit.
Lunch - duck breast with dried apricots and mashed peas. Salad with boiled vegetables.
Snack - cottage cheese dessert and tea.
Dinner - meatballs and salad.
Thursday.
Breakfast - a sandwich of dietary meat, rye bread and vegetables. A decoction of dry apples.
Lunch - any vegetables or fruits (but not more than 250 grams).
Lunch is a sauce pasta that contains the following ingredients: low-fat cheese, shrimp, bell peppers and tomatoes. Creamy salmon soup.
Snack - boiled fish and broccoli.
Dinner - stewed chicken breast, pre-cut into thin oblong pieces, bell pepper (red, diced), carrots (bars), stew all this, add soy sauce and a spoonful of honey.
Friday.
Breakfast - milk porridge, tea.
Lunch - toast, salad, boiled egg,
Lunch - spinach cream soup. Buckwheat porridge with gravy and stewed rabbit.
Snack - fruits in any quantity (but not more than 300 grams).
Dinner - fish casserole with vegetables.
Saturday.
Breakfast - pancakes, tea, carrot and apple puree.
Lunch - baked apples, tea with milk.
Lunch - soup from seasonal vegetables. Stew with dietary turkey meat and vegetables.
Snack - a sandwich of smoked salmon, arugula, vegetables, a cup of raspberry tea.
Dinner - stewed zucchini with tomatoes in sour cream with rice.
Sunday.
Breakfast - diet toast, vegetable and egg casserole.
Lunch - dried fruits and nuts.
Lunch - cabbage soup, salad, oatmeal and meatballs.
Snack - fish with rice.
Dinner - stewed beans, boiled duck breast.
How to get out of a balanced diet
Since the diet is balanced, the output should be the same. To return to a normal diet, you need to gradually increase the calorie content of the daily diet. For example, during a diet, the calorie content is about 1200 calories, and in a normal diet, about 2000. Add and increase the portion size. Eat fruits, vegetables, cook with a slow cooker, double boiler. Continue drinking six to eight glasses of water. Make yogurts and casseroles at home.
If you haven't played sports, now is the time to do it. Visit gym, just do it regularly, try to walk at the same time, if you are not going to walk every day, then observe the frequency. To improve heart function, run in the morning, take a contrast shower. Take care of your body, especially your skin. Visit baths, beauty salons, beauty parlors, massage establishments, saunas, swimming pools. Your beauty, success, figure in your hands, it all depends on your desire to become better. If there is a desire, a goal, then nothing should stop you on the path to perfection.
Disadvantages and contraindications of a balanced diet
This type of diet has no drawbacks, as the diet is complete and balanced.
Contraindications:
- lactation period;
- Children;
- Diseases of the digestive tract;
- Pregnancy;
- heart disease;
- Metabolic disorders, normal functioning of any organs;
- Diseases of the kidneys, liver;
- Changes in the urinary system, dysfunction.
These techniques give a quick result, however, just as quickly, the weight lost will soon come back. A balanced diet for weight loss allows you to safely and effectively get rid of extra pounds. Following the basic principles of building a diet according to this method, you can get rid of 5 kg in a week. The main advantage is that you do not have to starve, and then the lost weight will not overtake the woman again.
Advantages and disadvantages of a balanced diet
A balanced diet implies the correct use of proteins, carbohydrates and vitamins. Fats should be eliminated from your diet as much as possible. Nutritionists and doctors recommend this method of weight loss to anyone who wants to lose weight in a way that does not cause time to your body.
The main benefits of a balanced diet
1. The menu of the weight loss system is built in such a way that the human body will receive all the useful vitamins. You can eat almost everything, the feeling of hunger will not bother.
2. A balanced diet for weight loss has a beneficial effect on human body. The menu contains natural products that normalize the work of all internal organs. The nutrition system allows you to cleanse the body of excess fluid, toxins and toxins, as a result, the overall well-being of a person improves.
3. A balanced diet allows you not only to lose excess weight but also to improve the condition of the skin, hair, nails. The technique makes a special emphasis on the use of vegetables and fruits, in which there are a lot of vitamins that are indispensable for human health.
4. Studies have been conducted, during which it turned out that a balanced diet reduces the risk of oncological diseases.
5. Of course, one of the main advantages of the technique is that the lost kilograms will not return back. This technique is not so much a diet as a “reference book” for the correct construction of your diet. When a person correctly composes his daily menu, he will not be afraid of excess weight.
What are the disadvantages of a balanced diet?
1. A balanced diet is not suitable for those who want to lose weight dramatically. The menu of the technique is designed for a week, during this period you can lose from 3 to 5 kg.
2. If a person is accustomed to excessively high-calorie food, it will be difficult for him to switch to a balanced diet. There is a chance that he will not be able to withstand this technique.
Diet balanced nutrition: allowed and prohibited foods
Before embarking on a balanced diet for weight loss, you need to familiarize yourself with the lists of allowed and prohibited foods that it implies.
The menu can include:
Cereal porridge;
Any vegetables, you can also potatoes, but only in boiled or baked form;
From dairy products, low-fat cheeses, cottage cheese, natural yogurt are allowed;
Bread can be eaten, but only from wholemeal flour;
Rice unpolished;
Sprouted wheat.
The menu does not include the following items:
White rice;
Smoked meats and too fatty foods;
Chocolate and any confectionery;
Mayonnaise and other sauces;
Fatty meats (for example, pork);
White bread.
Important! It is important to note that a balanced diet for weight loss is absolutely incompatible with alcohol. Such drinks are fraught with slagging of the body. If a person decides to lose weight, it is recommended to refrain from drinking any alcoholic and carbonated drinks.
Sample menu for a balanced diet for a week
If you strictly follow the presented menu, in a week a person will be able to lose from 3 to 5 kg. It is important to note that this is only an approximate result, it all depends on the individual characteristics of the organism. If you are overweight, the diet can give you the best results.
Day 1
1. Morning. 100 grams of hercules (boiled, not packaged). You can add a little honey, finely chopped apple to it.
2. Lunch. A fresh vegetable salad. Cabbage with dill, seasoned with low-fat sour cream, is perfect. When preparing a salad, it is not recommended to use salt and other spices.
3. Afternoon snack. 1 green apple and 100 grams of cottage cheese.
4. Evening. A glass of compote without sugar and a few cheesecakes (without sugar).
Day 2
1. Morning. A cup of black coffee won't hurt. You can also eat a slice of dried bread with butter.
2. Lunch. Boiled potatoes - 2-3 pieces.
3. Afternoon snack. Green tea with a little milk.
4. Evening. Vegetables cooked in the oven (any, except for potatoes).
Day 3
1. Morning. Breakfast is the same as the previous day.
2. Lunch. 2 boiled eggs, green tea sugarless.
3. Afternoon snack. It is allowed to eat 2-3 pieces of dark chocolate.
4. Evening. 150 grams of salad with dill and cucumbers, dressed with olive oil.
Day 4
1. Morning. 150 grams of fruit salad (apples, kiwi, pears) seasoned with natural yogurt.
2. Lunch. 150-200 ml of lean soup.
3. Afternoon snack. 1-2 green apples.
4. Evening. Cabbage salad dressed with sour cream.
Day 5
1. Morning. A cup of natural black coffee, 1 boiled egg.
2. Lunch. Boiled potato salad dressed with olive oil (100 grams).
3. Afternoon snack. 1 grapefruit or 1 orange.
4. Evening. 100 grams of buckwheat and a small piece of boiled fish.
Day 6
1. Morning. Grated carrot salad with apple (no sugar), a glass of green tea.
2. Lunch. 100 grams of boiled chicken fillet, a glass of low-fat milk.
3. Afternoon snack. 1 green apple or any citrus fruit
4. Evening. Stewed vegetables (carrots, zucchini, cabbage). The main thing is to cook them without salt and spices in olive oil.
Day 7
1. Morning. A slice of bread with butter, 50 grams of dried fruit and green tea.
2. Lunch. Vegetable soup - serving 150-200 ml.
3. Afternoon snack. 1 orange, green tea with milk (removes excess liquid from the body).
4. Evening. Buckwheat with boiled fish - a total serving of no more than 150 grams.
After a week, a person will be able to enjoy an excellent result - excess weight will go away, his general well-being will improve. If desired, a balanced diet for weight loss can be extended for another 7 days, however, then you must definitely take a break for a month to avoid exhaustion of the body.
Important points in the organization of the diet
The balanced nutrition menu is built in such a way that during the day a person will consume no more than 1500 Kcal - this is the optimal daily energy value of products for those who want to lose weight. The diet is tolerated quite easily, because the feeling of hunger will not bother. However, despite the simplicity and effectiveness of this weight loss technique, there are several important nuances that must be followed.
Important points in building a diet
1. In no case should you refuse breakfast - this is the most important meal of the day. If a person does not eat in the morning, metabolic processes in his body will slow down. In addition, there is a risk of failure to eat at lunch.
2. With a balanced diet, you need to eat 4 times a day. Snacks are allowed, but in this case only fruits and raw vegetables, they do not load the stomach.
3. Before breakfast, drink a glass of pure non-carbonated water 20 minutes before breakfast. The same should be done before every meal. Water starts the work of the stomach, fills it, therefore, the risk of overeating is eliminated.
4. The interval between meals should be 4-5 hours so that the digestive system has time to process food.
6. Diet A balanced diet is characterized by low calorie content, sometimes a person may feel weak. To avoid this, it is recommended to use pharmacy complexes of vitamins. They will fill the lack of nutrients in the body, improve well-being.
7. Drinking regime is very important. When the body does not have enough fluid, metabolic processes slow down, the skin condition worsens. During the day, you need to drink 8 glasses of water (minimum).
8. Physical activity is not prohibited, it will even be useful, it will speed up the process of losing weight. You don't need to overload your body. If a person has not previously been involved in sports, for starters, it is recommended that he accustom himself to do exercises in the morning for 20-30 minutes. Jogging before going to bed (10-15 minutes) will also be extremely useful.
9. You can eat in the evening. The main thing is that the last meal should be 3 hours before going to bed. By this time, the digestive system will have time to process the food.
Diet of a balanced diet- the right solution for those who want to find a slender and toned body. There are practically no contraindications for weight loss. In the presence of diseases of the digestive system, during pregnancy and lactation, it is recommended to consult your doctor before starting a balanced diet.
Mono-diets and starvation are very harmful to the body. If a person is worried about being overweight, only a balanced diet for weight loss will help him cope with the problem. The technique is incredibly simple, does not require large expenditures, and is easily transferred. The main thing is to follow all the rules of a balanced diet, then the result will really surprise you.
Weight loss up to 5 kg in 7 days.
The average daily calorie content is 650 kcal.
Do you jump from one diet to another over and over again and again break down? In this case, we suggest that you stop torturing yourself with methods that are difficult to implement in reality and pay attention to a balanced diet. Although such nutrition does not lead to lightning-fast weight loss, but following these rules increases the likelihood that he will leave you for a long time. And this will happen without painful feelings of hunger and without harm to health. How to eat different foods in normal quantities and lose weight at the same time? This is our today's material.
Requirements for a balanced diet
A balanced diet is considered by doctors and nutritionists to be one of the safest and most effective nutritional methods of our time. To properly compose a diet, you need to evaluate the energy cost of the products included in it. For example, for a person who wants to lose weight, leads a not too active life and does not play sports (or does it very rarely), 1200 calories per day is usually enough to lose weight. For those who do not neglect physical activity and train intensively enough, this figure can be increased to 1500-1600 calories.
But in order for weight loss to take place at a successful pace and please you, it is better to load additional units of food energy with breakfast, adding mainly protein products.
If you follow the norms of a balanced diet, you should not specifically refuse any natural and healthy foods, but it is very desirable to reduce the abundance of fatty and high-calorie foods in your diet. This will be useful not only for the figure, but will also have a positive effect on your health. Fatty foods (including dairy and sour-milk dishes) try to replace fat-free or low-fat counterparts. Try to remove factory baked goods and fatty sweets from your menu. Enter into the diet more vegetables, fruits, berries, seafood and fish, lean meat. Replace fried products with boiled or baked analogues. Vegetable oils, of course, are needed by our body. But in order for them to be beneficial, and not vice versa, oils must be ingested in the raw form. It is good, for example, to fill them with vegetable salad.
Of course, it is important to consume a sufficient amount of dairy and sour-milk products. Eat cottage cheese, soft unsalted cheese, drink kefir and eat other white comrades.
No need to exclude grains and legumes from your diet. If they were not on your menu before, rather tell them welcome. Consume them in the form of cereals. But bread with their participation should be abandoned, or at least moved this food product to the early part of the day and eat in moderation. Otherwise, the process of losing weight may be a big question.
If you've had a sweet tooth, you don't have to completely stop eating your favorite sugary foods. But you can very well pick up useful analogues for her that have a lower calorie content, but are just as tasty and sweet (for example, marshmallows, bitter dark chocolate, marmalade, marshmallow, natural honey). You can also cook sweets yourself, it's generally perfect option for those who want to lose weight.
Try to keep approximately equal time intervals between meals, of which 4-5 are recommended (depending on how early you wake up). Do not eat 3-4 hours before bedtime. And if you feel acute hunger before a night's rest, drink some low-fat kefir. Such manipulation should calm the stomach and help you fall asleep peacefully, without being tormented by its rumbling.
As for the duration of a balanced diet, it can be followed for a week or a much longer period. Simply, having achieved the desired results in weight loss, slightly increase the calorie content of the daily diet. Or indulge yourself from time to time in the form of eating your favorite foods that are not on the list of recommended foods. In general, a balanced, proper diet should become the norm of your life, so that problems with both the figure and health are minimized.
Balanced diet menu
Sample meal plan for a week for a balanced diet
Monday
Breakfast: whole grain bread with boiled chicken egg, cucumber and lettuce; a glass of natural yogurt or kefir.
Lunch: a bowl of low-fat vegetable soup without the addition of potatoes; green vegetable salad with vegetable oil and lemon juice; small rye bread.
Afternoon snack: a cup of unsweetened tea with the addition of low-fat milk.
Dinner: brown or brown rice porridge with a piece of boiled or baked salmon or with one boiled or steamed chicken egg.
Tuesday
Breakfast: two steep chicken eggs; a piece of tuna in its own juice; rye bread with a thin layer of soft cheese and a slice of fresh tomato.
Lunch: 2-3 medium-sized boiled potatoes; vegetable salad with olive oil.
Afternoon snack: non-starchy fruit or vegetable salad.
Dinner: lean meatballs; a few non-starchy vegetables plus a glass of unsweetened compote or juice.
Wednesday
Breakfast: 150 g low-fat cottage cheese casserole or the same amount of low-fat cheesecake.
Lunch: a bowl of low-fat soup (such as lean meat and non-starchy vegetables); unsweetened tea.
Afternoon snack: large apple.
Dinner: mushrooms and other non-starchy vegetables stewed in low-fat sour cream.
Thursday
Breakfast: boiled buckwheat; fresh tomato; a glass of low-fat kefir.
Lunch: bell pepper stuffed with rice, lean meat and vegetables; an apple or a handful of your favorite berries for dessert.
Afternoon snack: a cup of tea with low-fat milk.
Dinner: green beans stewed with tomatoes and some walnuts.
Friday
Breakfast: oatmeal on the water with berries and natural honey; a small banana and a glass of low-fat yogurt.
Lunch: salmon or other lean fish baked in yogurt-spinach sauce; a portion of salad from apples, celery, carrots seasoned with freshly squeezed lemon juice.
Afternoon snack: a handful of dried fruits or nuts.
Dinner: Casserole of asparagus and other vegetables with low-fat cheese.
Saturday
Breakfast: about 100 g of low-fat cottage cheese with honey and berries; glass of natural yogurt.
Lunch: a plate of lean borscht; vinaigrette with mushrooms (preferably without potatoes); bullseye.
Afternoon snack: an orange or a couple of tangerines.
Dinner: zucchini with tomatoes or stewed cabbage.
Sunday
Breakfast: bread with butter and a cup of unsweetened tea or weak coffee.
Lunch: a couple of boiled or baked potatoes; vegetable salad with herbs and olive oil.
Afternoon snack: dried apricots or prunes (a handful).
Dinner: a portion of boiled or baked fish; stewed green beans with garlic and other seasonings.
Contraindications for a balanced diet
- In general, everyone can follow a balanced diet. Taboo is only the presence of diseases that require special nutrition or an allergy to the food components involved in the menu.
- During pregnancy, lactation, childhood or adolescence, this technique can be followed, but with a higher calorie content and after consultation with a qualified specialist. However, a visit to the doctor before the start of the diet will definitely not be superfluous for everyone.
Benefits of a balanced diet
The advantages of this technique are numerous.
- You can eat almost fully, do not deprive the body of important substances, do not starve, eat deliciously and without experiencing the pangs of hunger.
- Speaking about the usefulness of a balanced diet, you need to pay attention to its beneficial effects on the body. After all, the products included in its menu contribute to the natural cleansing of the body. They fill the intestines with fiber and other useful substances that improve its functioning, while removing toxins and harmful substances.
- In addition, the products involved in the balanced method (in particular, fruits and vegetables) contain useful vitamins and microelements, without which the proper functioning of the body is simply unthinkable.
- Scientists have proven that a balanced diet reduces the risk of various types of cancer, stroke and promotes longevity.
Disadvantages of a Balanced Diet
- The disadvantages of the diet include the fact that it is not suitable for urgent weight loss (which, by the way, experts do not encourage at all). A balanced diet really helps to lose weight. If you are overweight, you can lose up to 3-4 kg in a week. But if you dream of an instant transformation of the body, such a diet will not please you.
- It may not be easy to develop good eating habits and stick to them for a long time. If you are used to eating high-calorie and far from the most the right products, the first days of dieting can be quite problematic. Therefore, it is recommended to think over your diet in advance and understand how you can replace your favorite high-calorie food, which is recommended to say goodbye.
Repeating a balanced diet
It is recommended to adhere to the basic provisions of a balanced diet at all times. Just vary the diet and calorie content depending on your goals and, of course, monitor your well-being.
Finally, Spring! Hello, the first warm days have arrived! And with them, and your desire to look and feel better. Take off your warm coats and jackets and put on lighter clothes, so colorful and long-awaited this never-ending winter. Probably, you have already thought about your plans for the Easter holidays, for the May holidays, and why not admit it ... the summer holidays are also not far away.
However, the past winter has probably left its mark on your figure and your state of mind. Lack of physical activity and overeating during the winter holidays take their toll, so you're even scared to look at the scales.
And the attempt to "get into" last year's clothes is akin to the most sophisticated methods of torture. There's still plenty of time before summer to achieve your ideal weight (at least get close to it) without the need for strict diets, so as not to starve yourself to the point of physical and mental exhaustion.
And do not neglect the fact that at the end of such a diet, in the absence of a balanced diet, there may be results opposite to those expected: you can return to the initial weight and even gain overweight.
Doesn't sound too good, does it? Therefore, you must adhere to a not very strict diet, like, which will provide you with a gradual weight loss, will not negatively affect your health, and the results will be long-term.
How to calculate your ideal weight (IV)?
IV = 50 + 0,75 (R-150) + (G-20) / 4
R- height in centimeters
G- age
For women, the result is multiplied by 0,9
.
With obesity, weight increases by 20%.
When dieting, there should be a negative balance of energy, that is, calories consumed should be less than those consumed, but without an imbalance of nutrients entering the body. A diet of about 500 calories per day less than what a person needs is recommended, thereby removing about 2 kg per month. The calculation of the required calories is done by age, gender and physical activity.
Energy expenditure, depending on the intensity of physical activity:
- Low physical activity (30-35 calories per kilogram of weight per day.): officials, lawyers, doctors, teachers, programmers, architects, etc.;
- Average physical activity (36-40cal/kg/day): students, merchants, military, light industry workers;
- High physical activity (41-45cal/kg/day): athletes, dancers, agricultural workers, miners, etc.;
- Significant physical exercise(> 45cal./kg/day) some sports: marathon, boxing, canoeing, stonecutters, lumberjacks, etc.
Thus, knowing the degree of physical activity and its duration, you can make up the amount of energy spent in 24 hours. The diet should contain: 1-1.5 grams of protein per kilogram of body weight, 40-45 g/day of lipids 120 to 140 g/day of carbohydrates.
- Meals: 4-5 per day;
- It is advisable to reduce salt intake;
- Do not get carried away with flour products;
- Make lean meat broth-based sauces seasoned with yogurt or lemon;
- Meat can be seasoned with thyme and garlic, and salads with vinegar, lemon (without oil);
- You can drink plenty of liquids, except sweetened, carbonated and alcoholic drinks.
- Diversify the menu so that you can keep the diet longer.
Prohibited Products: fatty meat, fatty fish (catfish, carp), lard, fatty sausage, cream, dry peas, beans, bread in large quantities, french fries, sweets and very sweet fruits (grapes, pears, raisins), oilseeds (seeds, nuts ), alcohol.
Food products that can be consumed(in normal amounts): lean meat and fish (perch, cod, mackerel), skimmed milk and cottage cheese, hard-boiled eggs, greens and vegetables (mushrooms, tomatoes, radishes, cabbage, lettuce, spinach, green beans, zucchini), fruits (apple, lemon, cherry, sweet cherry, oranges, tangerines, watermelons), a small amount of vegetable oil.
More efficient and healthy diet it is combined: walking (60-90 min / day), swimming, running, excursions to the sea and mountains. Can you feel the rush vitality and get rid of the desire to look into the refrigerator as soon as you enter the house.
Not recommended to do great physical effort from the very beginning of the diet, with muscle pain, fatigue, increased appetite and thirst, after them. This diligence at the beginning of the diet is often accompanied by an attempt to replace the lost calories in the nearest restaurant or cafe.