A healthy balanced diet is the foundation of a full human life.Properly arranged diets provide the body's energy needed and prevent various diseases.Choosing a harmless product for your daily menu, you provide yourself with a healthy lifestyle.Adhering to certain rules in nutrition, you form useful habits.Make some effort, and you will get a slim and longevity body in return.
Proper nutrition is an excellent assistant in combating excess pounds.For weight loss, there is no need to adhere to a tiring diet and reduce the amount of food.Don't be a little supporter of a diet.Adhere to a healthy diet and enjoy the process of losing weight.
The principle of nutrition for weight loss on a quick diet: How to lose 10 kg a week?
To lose weight, it is not enough to buy the right quality products.It is necessary to organize the menu efficiently every day.But first, you must obey the rules for eating food.By meeting the simple needs, you will quickly achieve the desired results.
On the way to weight loss up to 10 kg a week, adhering to the following principles:
- Control the calories used.The basis of diet should be a plant food.It has low calorie content and is rich in fiber.Plant foods include vegetables, salads, fruits, cereals, nuts, seeds.To lose weight, gradually reduce the amount of calories used.Do not lose the composition of the beverage used.Offset the product ratio.The body should receive rational amounts of protein, fat and carbohydrates.
- Avoid long rest between food.The amount of food during the day must be at least five times.To overcome hunger, arrange additional snacks.The main thing is to eat in small portions.It is advisable to eat at the same time, it will help develop habits.
- Don't eat food from fast food.Ready food has a high calorie content.Contains preservatives, dyes, flavors.For such a meal, you get daily calorie rates with minimal content of useful ingredients.
- Provide a nutritious breakfast.Do not rush to breakfast in the early days.Control the feeling of hunger after the night's rest.Do not be tempted for fatty foods for breakfast.Provide a warm and balanced dish that will give you energy throughout the day.
- Drink healthy water and tea.Don't forget to drink regular water during the day.With his help, metabolism occurs faster.Use a variety of herbal tea.They will help overcome the hunger soon.With the help of fluids, toxins from the body are excreted.
- Arrange snacks.Among the main foods, use fruits, vegetables, juices, dried fruits.This will help prevent hunger.
- Immigrants to the physical activity of the body.In the days of increasing physical and mental activity, take carbohydrates, fat and protein in sufficient quantities.Do not lead the body into fatigue.
- Choose enough time to eat.Turn on the use of food into rituals.Chewing food carefully.Don't rush or eat anywhere.While eating, refuse to take the liquid.Remove your thirst first or after eating.
Slimming Products: What can you eat to lose 10 kg?
When choosing a product that can lose 10 kg a week, you should take into account the following factors:
- Reduce the use of flour products.
- Give priority to fresh raw products.Refuse to cook fried foods.Prepare steam, cook and bake.
- When consuming alcohol, keep your calorie content.Do not jam with alcohol with a large number of products.
- Limit the use of salt and seasoning.Salt stimulates fluid stagnation in the body.The seasoning stimulates appetite, giving a taste of taste.
Enhance your diet with high vitamin and amino acid content.
We highlight a series of mandatory products that you can lose 10 kg in 7 days:
- Meat.
Give priority to low type of meat.Chicken, turkey, beef is perfect.By using meat products, you get a protein that helps speed up the metabolic process.Meat is a much -needed assistant in the preparation of the first meal. - Fish.
The fish dish is quickly absorbed by the body, leaving a lightweight feeling after eating.This fish contains a large number of trace and protein elements, rich in vitamins A and D. It contains useful fat.Any side dishes perfectly complement. - Low -calorie products.
Most of your menu should be vegetables -fresh and fruits.They will overcome hunger and give the body with the vitamins they need.With a variety of vegetables and fruits, you can provide a large number of salads. - Calcium products.
Your diet should have a milk product.They normalize the digestive process, control the intestines.Is the main source of calcium and phosphorus.Milk is ideal for the preparation of various protein cocktails. - Croat and legumes.
Due to the large carbohydrate content, the side dishes of the croup overcome hunger.Take complex carbohydrates for breakfast and you will receive energy supply throughout the day.
Cruelty is rich in vegetable protein.They are low -product products, while providing the body with vitamins and minerals.Peanuts perfectly produce cholesterol, and normalize blood sugar.Various cereals and beans will diversify your menu. - Tea, juice, fruit drinks.
Contributes to the disposal of the body from excess fluid.Your diet should have green tea, citrus juice, berries.
Products from which you need to hold back when you lose 10 kg a week: List
To achieve the best results, it is necessary to leave some products:
- Pasta and pastries.
Such products have high starch content, which contributes to fluid retention in the body.The product of the confection is very high -kalorie and causes significant harm to the figure. - Products and half -finished sausages.
The composition of the sausage exceeds the norms of protein and starch, allowed when losing weight.In the case of non -compliance with cooking technology, the body is dangerous.The semi -finals lose their benefits under the influence of frost.It may contain low materials.They do badly with hunger. - Snecial products.
The use of chips, crackers and various snacks leads to health problems. Such products have high content of salt and flavor amplifier. - Fry the dish.
Products provided under the influence of high temperatures lose a large number of useful properties.Fried foods contain large amounts of cholesterol and are less absorbed by the body.From vegetable oil and margarine, give priority to olive oil and cream. - Sugar -Gula.
You cannot use sugar in the evening, as it takes a lot of time to digest them.It should give priority to natural sugars -honey, dried fruits, jam, marmalade.It is allowed to use a little black chocolate. - Smoke dish.
In the process of smoking in the product, the concentration of harmful substances is doubled.Smoke foods are rich in salt and various preservatives. - Sauce.
It is necessary to push the sauce with high calorie content.The most dangerous mayonnaise in this case.You can cook your own useful sauce.For example, tomatoes or balsamic.
How do I calculate your daily needs for calories?
Insufficient number of calories used daily leads to damage to the body's metabolic processes.Energy addition began to be refilled by reducing muscle mass.In order for weight loss to be painless to your health,It is necessary to calculate and adhere to daily calorie norms.
You can use different types of formulas.All of them are attached to your individual indicators - growth, weight and age.Also, calorie calculation should take into account your physical activity over different periods of time.The minimum daily norm with an inactive lifestyle is 1,500 -2000 kcal.For active daily life, it is necessary to increase the norm - 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 result is required to multiply 1.2
When adding an active activity day to your schedule, it is necessary to reproduce the results with a coefficient of 1.3 to 1.7, depending on the intensity of the load.
Menu for a week for 10 kg weight loss for men
By organizing the menu for a week, you will have the opportunity to buy the product you need first.
When choosing a product, it is necessary to adhere to the basic principles of nutrition:
- 1 breakfast - complex carbohydrates
- 2 breakfast - dairy products+fruit+vegetables
- Lunch - complex carbohydrates, proteins, vegetables
- Evening snacks -dairy products+fruits+vegetables -
- Dinner - protein, vegetables
The highest -Calorie should be food used at lunch.Mandatory dinner for at least 3 hours before bedtime.The interval between the food should be the same, no more than 4 hours.Strengthening your diet with physical training, you will quickly achieve the best results.
Physiologically, women are exposed to the formation of faster fat layers.Therefore, the number of fats they eat should be lower than men.In the men's diet, you can include a simple and quickly absorbed amount of carbohydrates, for women it is best to exclude the product.Between food, we don't forget to take water.
Portations for men and women:
- Fish and meat - the female part of 100 g, the male part 150 g
- Greener - a 150 g female section, male part 200 g
- Salad - for men and women - 150 g
- 200 g dairy products, men's parts of 200-300 g
- The amount of fluid in addition to water - for men and women - 200 ml
This table presents one of the many optionsMenu for men and women lost 10 kg a week.Depending on your priorities, you have the right to adjust it, adhere to the key suggestions.
| Days of the week | Menu for men |
| Monday |
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| Tuesday |
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Wednesday
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| Thursday |
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| Friday |
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| Saturday |
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| Resurrection |
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Menu for a week for 10 kg weight loss for women
| Days of the week | Menu for women |
| Monday |
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| Tuesday |
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Wednesday
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| Thursday |
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| Friday |
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| Saturday |
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| Resurrection |
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