A healthy, balanced diet is the basis of complete human life.Proper nutrition provides the necessary energy of the body and prevents various diseases.By choosing harmless products for your daily menu, you provide yourself with a healthy lifestyle.By following certain dietary rules, you are creating a useful habit.Make a little effort and you will get a thin body and longevity in return.
Proper nutrition is a great help in the fight against excess kilograms.Losing weight does not require a tedious diet and reduce the number of foods.Do not become a supporter of a tiny diet.Observe a healthy diet and enjoy the weight loss process.
Nutritional principles for weight loss for a quick diet: how to lose weight by 10 kg per week?
It is not enough to buy the right quality products to lose weight.Every day it is necessary to compete competently the menu.But first you need to follow the rules for eating food.With simple requirements, you will quickly achieve the desired results.
On the way to weight loss up to 10 kg per week, follow the following principles:
- Control the calories usedThe basis of the diet should be plant food.It has a low calorie content and is rich in fiber.Plant food includes vegetables, salads, fruits, whole grains, nuts, seeds.Gradually reduces the calorie count to lose weight.You should not see the composition of the drinks used.Balances the product ratio.The body should get a rational amount of protein, fat and carbohydrates.
- Avoid long breaks between meals.The amount of meals should be at least five times during the day.Arrange extra snacks to deal with the feeling of hunger.The key is to eat small portions.At the same time, it is advisable to eat, it will help develop the habit.
- Do not eat food from fast food.The prepared food has a high calorie content.Contains preservatives, dyes, flavors.For one such meal, you get daily calorie levels with minimal beneficial substances.
- Prepare a nutritious timely breakfast.Do not hurry to have breakfast at an early time.Control the feeling of hunger after a night rest.Do not seduce greasy food for breakfast.Prepare a sincere and balanced meal that will give you energy for the whole day.
- Drink water and healthy teas.Don't forget to drink ordinary water during the day.With its help, metabolism is faster.Use a variety of herbal teas.They will help you cope with the feeling of hunger.The fluid releases toxins from the body.
- Arrange the snacks.Use fruits, vegetables, juices, dried fruits between the main meals.This will help you avoid the feeling of hunger.
- Entrepreneurs in the body's physical activity.Consume carbohydrates, fats and proteins in sufficient quantities of increased physical and mental activity.Do not swear your body to exhaustion.
- Choose enough time to eat.Turn food into ritual.Chew food carefully.Do not rush or eat on your way.Refuse to absorb the liquid during meals.Remove thirst either in advance or after a meal.
Loaning Products: What can you eat to lose 10 kg?
When choosing products with which you can lose weight up to 10 kg per week, you should consider the following factors:
- Reduce the use of flour productsIn the area
- Prefer fresh raw products.Refuse to cook fried food.Prepare steam, boil and bake.
- Keep your calorie content when consuming alcohol.Don't worry about alcohol with a large number of products.
- Limit the use of salt and spices.Salt stimulates fluid stagnation in the body.Spices stimulate appetite, giving the dishes an extra taste.
Enrich your diet with high vitamin and amino acid content.
We highlight a mandatory series of products with which you can lose 10 kg in 7 days:
- Meat.
Prefer low -fat meat varieties.Chicken, turkey, veal is ideal.With meat products, you get a protein that helps speed up the metabolic processes.Meat is an indispensable aid in the first meals. - Pisces.
Fish dishes are quickly absorbed by the body, leaving a feeling of lightness after a meal.Fish contain a large number of trace elements and proteins rich in vitamins A and D.It contains useful fats.Any side dish is perfectly complemented. - Low calorie products.
The remarkable part of your menu should be fresh vegetables and fruits.They will deal with the feeling of hunger and provide the body with the vitamins needed.With a variety of vegetables and fruits, you can make a large number of salads. - Calcium products.
Your diet should have fermented dairy products.They normalize the digestive process, regulate the intestines.Is the main source of calcium and phosphorus.Milk is ideal for the preparation of various protein cocktails. - Croatians and legumes.
Due to the high carbohydrate content, the side dishes from the toads deal with the feeling of hunger.Take complex carbohydrates for breakfast and you will get energy throughout the day.
Pulses are rich in vegetable proteins.These are low calorie products, while providing the body with vitamins and minerals.Beans perfectly remove cholesterol and normalize blood sugar.A large assortment of cereals and legumes on different menu. - Tea, juices, fruit drinks.
Promote the destruction of the body from excess fluid.Your diet should have green teas, citrus juices, berry fruit drinks.
Products from which you should refrain from losing weight by 10 kg per week: List
In order to achieve the best result, it is necessary to give up several products:
- Pasta and pastries.
Such products have a high starch content that promotes the preservation of fluid in the body.Condition products are very high in calories and cause significant damage to the number. - Partially prepared products and sausages.
The composition of the sausages exceeds the protein and starch rate, which is permissible when losing weight.In the case of non -compliance technology, the body is harmful.Partially prepared products lose their benefits under the influence of frost.May contain low quality ingredients.They do bad with hunger. - Snecial products.
Regular use of chips, crackers and various snacks leads to health problems. Such products have high salt and flavor enhancers. - Baking dishes.
Products prepared under high temperatures lose a large amount of useful properties.The fried food contains a large amount of cholesterol and is poorly absorbed by the body.Instead of vegetable oil and margarine, olive and creamy oil are preferred. - Sweets.
You cannot use sweets in the evening as it takes a lot of time to digest them.It is necessary to give preference to natural sweets - honey, dried fruits, jam, marmalade.It is allowed to use a small amount of black chocolate. - Smoked dishes.
During the smoking process, the product doubles the concentration of harmful substances.Smoked food is rich in salt and various preservatives. - Sauces.
It is necessary to give up sauces with high calorie content.The most harmful mayonnaise in this case.You can cook useful sauces.For example, tomato or balm.
How to calculate your body's daily need for calories?
Insufficient calories used per day leads to malfunctioning of the body's metabolic processes.Energy supplementation begins to supplement by reducing muscle mass.May weight loss be painless for your health,It is necessary to calculate and observe the daily calorie rate.
You can use different types of formulas.All of them are attracted to your individual indicators - growth, weight and age.The calorie calculation should also take into account your physical activity at different periods of time.The minimum norm of the day with sedentary lifestyle is 1500-2000 kcal.Active daily life should increase the norm from 200 to 500 kcal.
Important: The most common and accurate formula for calculating the daily calorie norm: Mifflin-San Geor Formula 10*Weight+6.25*height-5*age
If there is no physical activity, the result is necessary to multiply by 1.2
Adding an active activity day to your schedule, the result is required with a coefficient of 1.3 to 1.7, depending on the intensity of the load.
Weekly menu for weight loss for 10 kg for men
By summing up the weekly menu, you will be able to purchase the products you need in advance.
When choosing products, the basic principles of nutrition must be followed:
- 1 breakfast - complicated carbohydrates
- 2 breakfast - dairy products+fruits+vegetables
- Lunch - complex carbohydrates, proteins, vegetables
- Afternoon snacks - dairy products+fruits+vegetables
- Dinner - protein, vegetables
The highest calorie should be a meal consumed at noon.Mandatory dinner at least 3 hours before bedtime.The intervals between meals should be the same, up to 4 hours.By enhancing your diet with exercise, you will quickly achieve the best results.
Physiologically, women tend to form a fat layer faster.Therefore, the number of fat they consume should be small than men.In men's diet you can include moderate amounts of sweet and fast -absorbed carbohydrates, it is better for women to exclude such products.We don't forget to take water between meals.
Portions for men and women:
- Fish and meat - a portion of women 100 g, male portion of 150 g
- Greener - women's portion of 150 g, male part 200 g
- Salads - for men and women - 150 g
- Dairy-Women portion 200 g, male part 200-300 g
- Liquid volume in addition to water - men and women - 200 ml
The table contains one of the many optionsMenu for men and women lose 10 kg per week.Depending on your preferences, you have the right to customize it with the main recommendations.
| Day | Menu |
| Monday |
|
| Tuesday |
|
Wednesday
|
|
| Thursday |
|
| Friday |
|
| Saturday |
|
| Resurrection |
|
Weekly menu for weight loss for 10 kg for women
| Day | A women's menu |
| Monday |
|
| Tuesday |
|
Wednesday
|
|
| Thursday |
|
| Friday |
|
| Saturday |
|
| Resurrection |
|