A healthy balanced diet is the basis of a complete human life.A properly made diet provides the body of essential energy and prevents various diseases.Choosing harmless products to a daily menu, you offer yourself a healthy lifestyle.Following some rules in nutrition, you create a useful habit.Try a little, and you will get a thin body and longevity in turn.
Proper nutrition is an excellent help in the fight against more kilograms.For weight loss, it is not necessary to follow the diet and follow the number of food.Do not be supporters of a low diet.Follow a healthy diet and enjoy the process of losing weight.
Principles of nutrition for weight loss on a quick diet: How to lose 10 kg of weight per week?
To lose weight, it is not enough to buy the right quality products.It is necessary to compose a menu for every day.But first, you should follow the rules of 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, follow the following principles:
- Control the calories used,The basis of diet should be plant foods.It has a low calorie content and is rich in fiber.Plant foods include vegetables, salads, fruits, whole grains, nuts, seeds.To lose weight, reduce the number of calories used slowly.Do not lose the vision of the creation of the drink used.Balance the ratio of products.The body should receive a rational amount of protein, fat and carbohydrates.
- Avoid long breaks between meals.The amount of food should be at least five times during the day.To face a sense of hunger, arrange additional snacks.The main thing is that there is food in small parts.It is advisable to eat at the same time, it will help develop a habit.
- Do not eat food with fast food.The prepared food has a high calorie content.This includes preservatives, colors, tastes.For such a meal, you get daily calorie rate with minimal content of beneficial substances.
- Prepare breakfast at a nutritious time.Do not hurry to have breakfast in initial times.Control a feeling of hunger after one night's rest.Do not be seduced for fatty food for breakfast.Prepare a hearty and balanced dish that will give you energy for the whole day.
- Drink water and healthy tea.Do not forget to drink ordinary water during the day.With its help, metabolism occurs rapidly.Use various herbal tea.They will help in dealing with the untimely spirit of hunger.With the help of fluid, toxins are emitted from the body.
- Arrange snacks.Between the main food, use fruits, vegetables, juices, dried fruits.This will help to avoid the feeling of hunger.
- Works for physical activity of the body.In the days of increasing physical and mental activity, consume adequate amounts of carbohydrates, fat and protein.Do not lead the body for exhaustion.
- Select enough time to eat.Turn the use of food into a ritual.Chew the food well.Do not walk or eat.During meals, refuse to take fluids.Remove your thirst either before or after eating.
Sliming Products: What can you eat to lose 10 kg?
Choose products with which you can lose weight of 10 kg per week, you have to take into account the following factors:
- Reduce the use of flour products,
- Give preference to fresh raw products.Refuse to cook fried food.Prepare, cook and bake.
- While consuming alcohol, keep it in calorie material.Do not jam alcohol with a large number of products.
- Limit the use of salt and spices.Salt stimulates the stagnation of fluid in the body.The seasoning stimulates hunger, causing extra tastes.
Enrich your diet with high content of vitamins and amino acids.
We highlight a series of compulsory products with which you can lose 10 kg in 7 days:
- Meat.
Give preference to low -bans varieties.Chicken, turkey, wheel are perfect.By using meat products, you get a protein that helps accelerate metabolic processes.Meat is an indispensable accessory in the preparation of the first dish. - fish.
Fish dishes are quickly absorbed by the body, releasing the feeling of lightness after eating.Fish contains a large number of trace elements and proteins, which are rich in vitamins A and D.It contains useful fat.Any side dish is fully complemented. - Low -Calorie Products.
An important part of your menu should be fresh vegetables and fruits.They will withstand a sense of hunger and provide the necessary vitamins to the body.With different types of vegetables and fruits, you can prepare a large number of salads. - Calcium product.
Milk products should be fermented in your diet.They normalize the digestive process, regulating the intestines.The main sources of calcium and phosphorus are.Milk is ideal for the preparation of different types of protein cocktails. - Crots and legumes.
Due to the large content of carbohydrates, the side dish from the crupt cope with a feeling of hunger.Take complex carbohydrates for breakfast and you will get energy supply for the whole day.
Legumes are rich in vegetable protein.They are low -calorie products, providing bodies with vitamins and minerals.Beans completely remove cholesterol, and normalize blood sugar.A large classification of grains and beans will bring variety to your menu. - Tea, juice, fruit drinks.
Contribute to the disposal of the body from excess fluid.Your diet should have green tea, citrus juice, berry fruit drinks.
Products you should avoid while losing 10 kg per week: List
To get the best results, it is necessary to leave many products:
- Pasta and pastry.
Such products contain a high starch material, which contributes to the retention of fluid in the body.Confectionery products are very high -chilli and cause significant damage to the figures. - Semi -Finished Products and Susage.
The composition of the sausage is more than the ideal of protein and starch, permissible when losing weight.In case of non -non -compliance with cooking technique, the body is harmful.Semi -Finish products lose their benefits under the influence of frost.There may be low -quality material.They do badly with a feeling of hunger. - Snecial products.
Regular use of chips, crackers and various snacks causes health problems. Such products contain high content of salt and taste amplifiers. - Frying dishes.
Products designed under the influence of high temperature lose large amounts of useful properties.The fried food contains large amounts of cholesterol and is poorly absorbed by the body.Instead of vegetable oil and margarine, give preference to olives and creamy oil. - Sweet.
You cannot use sweets in the evening, as they take a lot of time to digest.It is necessary to give preference to natural sweets - honey, dried fruits, jam, marmalade.It is allowed to use small amounts of black chocolate. - Smoke dishes.
In the process of smoking in the product, the concentration of harmful substances doubles.Smamed food is rich in salt and various preservatives. - Sauce.
It is necessary to deny the sauce with a high calorie content.The most harmful mayonnaise in this case.You can cook the useful sauce in itself.For example, tomatoes or balsamic.
How to calculate the body's daily requirement for calories?
An insufficient number of calories used per day leads to the malfunction of the body's metabolic processes.The repetition of energy is resumed by reducing the muscles.To be painless for your health for weight loss,It is necessary to calculate and follow the daily calorie criteria.
You can use different types of formulas.All these are associated with your personal indicators - development, weight and age.In addition, the calculation of calories should take into account your physical activity at different times.The minimum criteria per day with a sedentary lifestyle is 1,500 -2000 kcal.For active everyday life, it is necessary to increase the ideal - add from 200 to 500 kcal.
Important: The most common and accurate formula for calculating daily calorie criteria: Sutra of Miflin-San Jair 10*weight+6.25*height -5*age
In the absence of physical activity, it is necessary to multiply the result by 1.2
When adding an active activity day to your schedule, it is necessary to multiply the result by coefficient from 1.3 to 1.7, depending on the intensity of the load.
Menu for a week for men's weight loss 10 kg
By compiling the menu for a week, you will have the opportunity to buy the essential products already.
When selecting products, it is necessary to follow the basic principles of nutrition:
- 1 snack - complex carbohydrates
- 2 Breakfast - Dairy Products+Fruit+Vegetables
- Lunch - complex carbohydrates, proteins, vegetables
- Loniers Breakfast - Dairy Products+Fruit+Vegetables
- Dinner - Protein, Vegetables
The most high -chilli should be consumed at lunch.Compulsory dinner at least 3 hours before sleeping.The interval between food should be the same, not more than 4 hours.By strengthening the diet with physical exercise, you will quickly achieve the best results.
Physically, women are at risk of rapid formation of the fat layer.Therefore, the number of fat they consumes should be less than that of men.In male diet, you can include moderate amounts of sweet and quickly absorbed carbohydrates, it is better for women to exclude such products.Between food, we do not forget to take water.
Port for men and women:
- Fish and Meat - Female Part 100 grams, Male Part 150 G
- Green - Women share 150 grams, male part 200 grams
- Salad - for men and women - 150 grams
- Dairy products-wall share 200 grams, male part 200-300 grams
- Quantity of fluid in addition to water - for men and for women - 200 mL
The table presents one of the many optionsMenu for men and for women to lose 10 kg per week.Depending on your priorities, you have the right to adjust it, following the main recommendations.
| Week day | Menu for men |
| monday |
|
| Tuesday |
|
Wednesday
|
|
| Thursday |
|
| Friday |
|
| Saturday |
|
| Get up |
|
Menu for a week for weight loss for women is less than 10 kg
| Week day | Menu for women |
| monday |
|
| Tuesday |
|
Wednesday
|
|
| Thursday |
|
| Friday |
|
| Saturday |
|
| Get up |
|