Every woman sooner or later faces a situation where she urgently needs to get rid of a few extra pounds.
In this case, a balanced diet for losing weight in a week can come to the rescue, which, unlike mono-diets, will not harm the body and help lose weight.
The basic principles of a diet for weight loss for women, a detailed menu for the week
To lose weight in a short period of time, women need to limit their intake of fat.
You can eat no more than 25 grams of fat per day.. It is advisable that he enter the body not from food, but in the form of a tablespoon of fish oil, drunk on an empty stomach. If the relationship with fish oil is not good, then you can replace it with natural vegetable oil, for example, soybean, sunflower. Other fatty foods and dishes should be excluded from the diet.
Among them are:
• sausages;
• nuts;
• butter;
• margarine;
• mayonnaise;
• fats of animal origin;
• cakes and pastries.
Such a restriction in fats within one week will not only accelerate the process of losing weight, but will also be beneficial for the body.
Another principle of a diet for women losing weight is to limit their intake of carbohydrates. We include both sweet ones - sugar, honey, sweets, and unsweetened ones - bread, cereals. If in the case of unsweetened varieties, assumptions in the menu are still possible, then sweet ones will have to be completely abandoned. Such a product as milk, during the diet will need to be replaced with another dairy product with a low percentage of fat content - kefir, yogurt, cottage cheese, whey.
You will also have to exclude from the diet any refined products, which usually contain a large number of calories and preservatives, and they do not need a losing body. Among these products are:
• chips, crackers, any other snacks;
• pasta;
• any canned food, including packaged juices;
• fast food.
Gradually, you need to switch to food with priority dishes from brown rice, oatmeal, and beans.
Special attention should be paid to such a component of the diet as protein, which is extremely necessary for the muscles of the human body. A sufficient amount of protein in the body prevents the feeling of fatigue, weakness. In order to calculate the daily protein intake, it is necessary to multiply the weight in kilograms by 1.6. The result will be the desired amount, which should be followed during the diet.
Making a menu for 7 days of diet
An example of the right menu for a female diet, which can eliminate excess weight without harming health, is to combine the allowed foods based on the calorie content of each dish.
For each of the 7 days you need to choose one of the proposed breakfasts, lunches and dinners. Each meal is a balanced diet, consistent with the norms of separate nutrition.
Breakfast options for 7 days:
1. A small portion of vinaigrette 160-200 g, a glass of kefir, a slice of whole-grain bread.
2. 100-150 g of oatmeal or wheat porridge, 300 g of any berries and green tea, it is possible with a spoon of honey.
3. Fat-free cottage cheese up to 200 g with sour cream with a minimum percentage of fat, supplemented with berries from 200 to 300 g and dried fruit compote.
4. Omelet of 2 eggs with herbs, 2 rye breads, compote and apple for dessert.
5. Vegetable salad, 1-2 boiled eggs, bread and green tea.
6. Hercules porridge with raisins, 1 soft-boiled egg, a glass of kefir.
7. Any porridge of your choice (wheat, oatmeal, oatmeal) with a serving of fruit up to 300 g, green tea or dried fruit compote.
7-day lunch options:
1. Soup with vegetables, the second - porridge in the water with chicken, steamed and a portion of vegetable salad.
2. Vegetable soup on low-fat chicken broth, you can eat 2 breads, a second buckwheat porridge with boiled chicken and drink a glass of natural orange juice.
3. A portion of borsch according to a vegetarian recipe, 2 buckwheat bread, a portion of vinaigrette with potatoes.
4. Fish ear from a non-fat variety of fish, a portion of cooked brown rice with a steam beef patty, a vegetable salad of cabbage, carrots and greens, green tea without sugar.
5. Chicken soup, a slice of whole-grain bread (small), for the second, cook hard pasta, grind with low-fat cheese, sprinkle with herbs, make a tomato and cucumber salad. Drink a glass of unsweetened compote.
6. Beef broth vegetable soup, a pair of bread rolls, buckwheat with chicken breast, cucumber and cabbage salad and tea without sugar.
7. Sour cream and mushroom cream soup (you need to choose a low-fat product), cook rice bread for the first one, boil the potatoes for the second, make any vegetable salad and tea.
7-day dinner options:
1. Cook fish or shrimp in the amount of 300 g, lay them on a vegetable pillow with steamed broccoli, green beans, zucchini with herbs and sea salt. Drink tea without sweeteners.
2. Any kind of porridge cooked on water with a steam chicken cutlet and compote.
3. Boiled chicken breast with vegetable salad, green tea.
4. Rice porridge with vegetables - green peas, broccoli, carrots, beans, peppers, a glass of kefir.
5. A portion of fat-free cottage cheese, you can add dumb sour cream, a salad of cabbage, herbs and cucumbers - a portion of up to 300 g, tea without sugar.
6. Salad of your favorite fruit seasoned with low-fat yogurt, drink tea or compote.
7. Cook a French omelet with the addition of tomato, herbs and cheese, eat 1 orange and drink a glass of kefir with minimal fat content.
If five to six meals a day are provided, then in between the main meals, you can add such snacks:
• cottage cheese with fruits;
• 2 eggs - if there are no eggs in other meals that day;
• 100-150 g of fresh berries with several crackers;
• 30 g nuts;
• yogurt with fruits;
• any fruit to choose from, even bananas are allowed;
• a glass of kefir, rye bread.
At the same time, the proposed servings for breakfast, lunch and dinner will need to be slightly reduced, ideally - reduced by 2 times.
Option of one day diet with an increased amount of protein in the diet:
1. Breakfast: flax muesli - 1 cup + any fruit, an alternative is whole-grain bread with nut paste and fruit.
2. Lunch: Gourmet salad made of the following ingredients: romen, goat cheese, cucumber, avocado, sunflower seeds, spicy vegetable vegetarian soup with a slice of bread.
3. Snack: grated carrots, hummus - no more than 5-6 tbsp. l or home-made potato chips without salt.
4. Dinner: Protein dishes on a pillow of greens, as well as vegetable salad. Among non-standard and non-banal protein products are:
• white varieties of commercial fish;
• scallops;
• duck meat;
• venison;
• lean parts of grilled beef;
• lentils;
• pace;
• cheese;
• Pinto beans;
• lamb;
• eggs;
• cow's milk steak.
5. For dessert, you can eat up to 30 grams of dark chocolate, a baked apple with cinnamon.
If desired, and with a skillful approach with imagination, the menu of any diet can be made interesting and varied. Moreover, the proposed option is quite flexible and does not have large product restrictions.
Diet for weight loss for women: a detailed menu for the week and important nutrition points
A properly selected menu is only part of the success. To really succeed in losing weight with such nutrition, you should adhere to certain rules:
1. Do not eat before bedtime. Ideally, the last meal should be held no later than 2-3 hours before bedtime.
2. Those who can not boast of excellent willpower in the matter complete abstinence from the use of sweets and confectionery, you should at least minimize their quantity to the maximum.
3. Daily for women should be consumed no more than 1500 kcal. But at the same time, their number should not be reduced too much - the permissible deviation in the smaller direction is 200-300 kcal. This is due to the fact that the body, being under stress due to the small intake of food into the body, will begin to accumulate fats, and the process of losing weight will stop.
4. Be sure to allocate time for physical activity. An integrated approach - proper nutrition and training will help to achieve the desired result faster. You can start with a morning run or go to the gym 2-3 times a week. Exercising will help build muscle and form a beautiful silhouette.
5. By opportunities need to avoid stress. In combination with a diet, nervous tension will give an even greater negative impact on health. And stresses themselves often become an excuse to eat improperly and in large quantities. You need to try to get out of stress in other ways, if it is inevitable.
Fundamental Nutrition Recommendations:
• the obligatory ingredient must be protein - eggs, low-fat meat;
• fruits and vegetables must be present in the diet;
• take food in small portions 5-6 times a day;
• drinking regimen must be observed - drink daily 1.5-2 liters of purified water without gas;
• refuse alcohol products at least for the duration of the diet.
If you follow these simple rules, you can notice how in a short time the fat will begin to go off the figure.
The weight arrow in this diet is not the main indicator.
In the presence of a large amount of protein and active training, muscle mass will increase, which weighs much more fat. Therefore, you need to focus on the appearance and your own feelings.
