It is known that overweight is not formed from fats and carbohydrates. Why is it so? Because in order to create fat reserves in the body has to work hard many organs. For this, they need energy. The body is easier to get energy from carbohydrates, then to put her part "in reserve".
But this is only one side of the coin, the second is that weight gain is often associated with a specific signal. What is this signal? It is known that after fasting to lose weight (not including special Wellness starvation with the correct output), when you return to the usual, rich food, the body gains weight faster! That is, fasting increases the accumulation of fat. The signal here can be a stress to the body, and he wants to quickly gain all the lost time, and also in reserve to take some...
Approximately the same work and diet. But! If each diet to try to keep correctly, you won't be forced in the end to all previously "forbidden foods" and to engage in physical training - the result will be in the face!
Why is physical activity? The most important thing in our body - metabolism (metabolism), he is responsible for the speed of burning of all received in the body of calories. The faster the metabolism, the faster it processes all the calories.
The muscles of our body is unique, as soon as we begin to train, they are washed by the blood begin to "breathe" life"... And here is the mechanism - accelerated metabolism, and get rid of toxins - fat. Even if we do not every day, but regularly, the muscles are toned and help our body washed with energy and life. So:
In order to lose weight main:
- A minimum of carbohydrates in your diet
- Active lifestyle (exercise, Jogging, pool, walk to work and no seats in front of the TV or computer in your spare time! )
Low-carb diet
1 day
In the morning. 0, 5 tbsp. low-fat yogurt shake with 1/2 grapefruit (juice) +8 tbsp corn sticks + 2 tbsp thawed berries.
Noon. 150 gr. potatoes, 100 g. carrots grate. Add the egg, salt, fry in St l vegetable oil 1 tomato slice, 100 gr. mushrooms, wash, chop, fry.
In the evening. 1 onion sauté in 1 tbsp. of vegetable oil, add 30 grams. Greci, 125 gr. vegetable broth, cook for 15 minutes to Remove, add sliced strips of ham - 30 gr.
day 2
In the morning salad "lime". 1 tbsp. spoon of oatmeal, dried fruit and nuts, 4 tbsp. corn - oat flakes or rice flour, 1 teaspoon pumpkin and sunflower seeds. 1/2 Cup of yogurt beaten with 2 tbsp. tablespoons of thawed berries and pour over salad.
Noon chicken stew. 100 gr. chicken breast fried in 1 tablespoon of vegetable oil. Season with lemon juice. Add 100 gr. mushrooms, 1 chopped boiled potatoes, 100 g. cabbage, 2 tablespoons green peas, 1 carrot, a handful of sprouted beans or beans, pour 4 tablespoons of soy sauce and simmer for 7 minutes
In the evening. 150 gr. cabbage cut, pour 1-2 minutes of salted boiling water, 100 g. celery chopped, 1 carrot grate, 1 Apple slice.
Sauce: 1 tablespoon mayonnaise, 1/2 Cup sour milk, 1 teaspoon mustard, 1 tablespoon of Apple cider vinegar.
day 3
In The Morning Cheerful Max". 1 piece of rye bread spread with spicy mustard, put on top of slices of fresh cucumber, 40 gr. lean ham, 1 fried on a frying pan without fat egg, sprinkle with onion or parsley.
Noon. 1 small head cauliflower, wash, put 15 minutes, 3 tomatoes pour over boiling water, remove the skin and chop.1 small carrot RUB. Onion lightly fried, add the carrots and tomatoes, simmer for 10 minutes in a vegetable broth. Whisk puree in the mix and add hot pepper. Pour over the cabbage.
In the evening. Chop 1 tomato, 1 pepper, 30 gr. ham. 100 gr. unsalted cheese cut into cubes, marinate in a mixture of lemon juice and hot pepper. Mix 1 tbsp. vegetable oil, 2 tablespoons of Apple cider vinegar, 3 tablespoons soy sauce. Pour over the salad.
day 4
In the morning. 125 gr. low-fat cottage cheese mixed with juice of 1/2 lemon and 50 gr. the banana. Add a drop of syrup and ginger. Garnish with pineapple or strawberries. Sprinkle the roasted seeds.
Noon. 1 tomato scraping. Pulp grind and mix with breadcrumbs 1 doctoral bread, 1 chopped onion, 1/2 teaspoon mustard, 1 egg yolk, 1 tablespoon of grated cheese. Whisk protein, 1/2 to add to the mass, to fill it with pepper, nutmeg and soy sauce. Stuff the tomatoes and bake. Heat 1 teaspoon butter and mix with the garlic, 1 teaspoon of sunflower seeds and 100 gr. cooked jacket potatoes.
In the evening. 100 gr. petioles of celery chopped, 1/2 pear, cut into slices, 40 gr. sharp cheese to crumble. Prepare the marinade of 1/2 teaspoon lemon juice, 2 teaspoons of soy sauce, 1/2 teaspoon pepper and allspice. Pour over the celery, sprinkle with cheese. Half pears to fill 1/2 teaspoon roasted seeds
day 5
In the morning. 1/8 liter of skim milk to boil, add 30 grams. millet, cook for 10 minutes Reduce the heat and allow to walk another 10 minutes to Mix with 2 tbsp. tablespoons of raspberries, add 1 teaspoon of syrup.
Noon. 30 gr. small beans cook in 1/4 litre of vegetable broth. 150 g cabbage chop, simmer for 15 minutes with 100 gr. chicken hearts. Wash 2 beam greens, chop, add to the soup and simmer for another 10 minutes 1 tomato to put in the soup chopped and cook for another 5 minutes Sprinkle with pepper.
In the evening. 2 tomatoes wash, 1 of them cut in half. Both remove the pulp, chop and mix with 100 gr. grated radish, 1 tablespoon of mayonnaise and 10 Gy. nuts. To stuff a tomato, cover with the top. 1 egg and 1 protein shake 1 tablespoon mineral water, with salt, nutmeg and pepper. Pour mixture into the pan and fry. Scrambled to stuff half a second tomato, sprinkle with green onions. Serve with 1 rye bread.
day 6
In the morning. 3 full tablespoons of oatmeal mixed with 1/2 Apple, sliced oranges. Pour 2 tbsp. spoons of yogurt, sprinkle with 1 teaspoon of seeds.
Noon. 125 gr. fish fillets marinate in lemon juice. 1 onion and 1 pod of pepper put out 1 tablespoon of butter 3 minutes Add 2 tablespoons of mineral water, 2 tablespoons milk, salt, spices. Fillet cut and pepper, put in the vegetables, simmer for 8-10 minutes, Sprinkle with herbs.
On the evening of French onion soup. 1 large onion and 1 clove of garlic simmer 2 hours spoons of butter Folded into a pot, cover with water, add 1/2 tbsp. dry white wine, put the toast, sprinkle with cheese and bake.
To eat a salad. 1 carrots, 1 orange, 1 teaspoon sunflower seeds, 1 teaspoon vegetable oil
day 7
In the morning. 1 pear cut in half, whisk 1 tablespoon of cottage cheese, 2 tablespoons milk, a little Mar. powder, ginger. Cover the pears. Apply with a 50 gr. dried white bread.
Noon. 1 small zucchini sauté in 1 teaspoon of vegetable oil. Put in the pan, sprinkling with salt, spices, thyme. Mix 1 egg, 5 tablespoons of milk, 1 tablespoon of grated cheese, pour on the vegetables. To bake.
Dinner fish salad. About 50 grams. fish cut into cubes, the onion. Fry the fish, onion and 50 gr. shrimp 1 teaspoon of vegetable oil. Add 3 tablespoons water, lemon juice and simmer for 6 minutes the Fish to take in the broth and onions, add the vinegar, lemon juice, saffron, salt, pepper, cook for 2 minutes Put the fish on a plate with green salad. Pour the sauce.
A bite to eat. Fruit -100 gr.
day 8
Morning honey yogurt. In 1 Cup of yogurt pour 1 teaspoon of honey, add a pinch of cinnamon and ginger. Bread spread with 1 teaspoon of cheese on top of Apple slices.
Noon. Mushrooms chopped, add 1 onion, simmer for 5 minutes in 1 teaspoon of butter. Add 4 black olives, 1 tbsp. sour cream, 1 tablespoon of bread crumbs. Sprinkle with grated cheese (1 h l) and bake. Serve with a green salad.
In the evening omelet with. 1 pepper and 1 onion put out 8-10 minutes to Fill 1 tablespoon of cream and herbs. Make an omelet with 2 eggs and 2 tbsp. water, 1 tbsp. flour. Fry in 1 teaspoon of butter with 2 sides. Put on a plate. One half to put the vegetables and close the other.
A bite to eat. 1/2 grapefruit 1 tablespoon cheese
A constant diet ballerinas
- 1 portion of food should be divided by 2 times;
soups are separate meal and not be eaten with other foods;
- do not combine in one meal of fish and meat, because it is a heterogeneous protein;
drink dairy products with minirnum fat content, i.e., when choosing milk and products from it to give preference normalizerbase dairy product, and such milk to dilute it with ice;
- remove from the food store mayonnaise and, if it is impossible to live without it, cook it yourself without egg yolks and salt and add to the prepared sauce 1/3 fat-free yogurt;
- do not use salt when cooking, and try to replace it with spices and soy sauce, sprinkling it on the finished dish in a bowl;
drink no less than 30 minutes before meals and not earlier than 1 hour after;
- and of course, 1, 5 - 2 liters of still mineral water per day (this is when our temperate climate)
Source:
Miss.by
No comments:
Post a Comment