A healthy balanced diet is the basis for a fully human life.A proper compound diet provides the body of the "required energies and prevents different diseases.The harmless products for a daily menu, you will like you with an intentable life-of-life center.Entering certain rules and nutrition you form a useful habit.Make a little effort, and you get a slender body and longv ivivity in return.
Own diet is an excellent assistant in the fight against excess kilogram.For weight loss, it is not necessary to keep dieters too strenuous and reduce the number of food.Don't give a supporter of soft diets.Subject to a healthy diet and enjoy the process of losing weight.
The principles of nutrition for weight loss on a speedy diet: How losing weight through 10 kg per week?
To lose weight, it is not enough to buy the correct quality production.It is necessary for a menu for each day competently.But first you need to eat the rules for food.By placing easy requirements you can quickly achieve the desired results.
On the way to weight loss of up to 10 kg per week, to keep the following principles:
- Check calories that is usedIn the.The base of nutrition should be plant set.It has a low calorie content and is rich and fiber.Plants include vegetables, salads, salads, ingrs, wicks, nuts, nuts.To lose weight, gradually reduce the number of calories.Don't lose the composition of the drinks used.Balance the ratio of products.The body should get a rational amount of proteins, fats and carbs.
- Avoid long breaks between meals.The amount of food during the day should be at least five times.To deal with the feeling of hunger, arrange additional snacks.The main thing is to eat in small portions.It's granted to eat at the same time it's a habit of developing.
- Don't eat food from fast food.Ready food has a high calorie content.Includes Kizsve, die die, and cases.For a sitting, you will get the daily calorie rate with a minimum holder
- Prepare a nutritious master in the morning coffee.Don't do for breakfast in the early times.Check the feeling of hunger after a night's rest.Don't let oily food to pursue the coffee.Prepare a heart and balanced dish that gives you energy for all day.
- Drink water and healthy tea.Don't forget to drink ordinary water in the day.With its assistance is our metabolism faster.Use different croids.They help you take care of the unpaid feeling of hunger.With the help of liquid, toxins from the body are excluded.
- Arrange snacks.Between the principal of the water you are fruit, driving, latter, shouting fruit.This will help prevent a sense of hunger.
- Come to the body's physical activity.In the days of increased physical and mental activity, consume capshydrates and proteins and nifty quantities.Do not lead the body for exhaustion.
- Choose enough time to eat.Do the use of food and a ritual.Caches eat thoroughly.Not races or eat on the go.During the meal, refusing to take liquid.Take your thirst either in advance or after eating.
Slimming Products: What can you eat to lose 10 kg?
If you have chosen products you are to lose weight as many as 10 kg per week, you must consider the following factors:
- Minimize the use of flour productsIn the.
- Enter preference for fresh raw products.Refrain from cooking fried food.PREAM SPERY, cooking and baking.
- If you consumed alcohol, remain in calorie's content.Don't do alcohol with a large number of products.
- Limit the use of salt and seasons.Salt stimulates stagnation of liquid in the body.Saleons stimulate the appetite, the dishes of giving additional tastes.
Enriches your diet with a high content of vitamins and aminossets.
We highlight a series of compulsory products you can lose 10 kg:
- Meat.
Enter preference for low -fat meat secures.Chicken, turkey, val are perfect.Using the meat products, you will receive a protein, who helps accelerate metabolic processes.The flesh is an indispensable assistant in the preparation of the first dishes. - Fish.
Fish dishes are absorbed by the body, a feeling of exposure to the food.The fish contains a large number of flulations and proteins, rich and vitamins and vill contains useful chains.Each side dish perfectly complement. - Low -calory products.
A significant part of your menu should be fresh vegetables and fruits.They care with a sense of hunger and deliver the body with the full vitamins.With the ie-vegetables and fruit you are prepared a large number of switching and walking and walking. - Calcium products.
Your nutrition should fertting the dairy dairy products.She is normalized the dumpger process, ruled the guts.Are the main source of calcium and phosphor.Milk is ideal in order to preparation of a variety of protein cocktails. - Croats and sleeplement.
Due to the great content of carbohydrates, the calculation of Cropo Cop with a feeling of hunger.Take complex carbs for breakfast and you get a supply of energy for the whole day.
Lingels are rich and vegetable protein.They are low -callorist products, while the body offers with vitamins and minerals.Bounte Painly removed the cholesterol and the blood sugar.A major range of cereal and sleeves of sleeves diversify your menu. - Ideas, jurs, frunch fashion.
Contribute to the disposal of the body of the excess of liquid.The apport should be green tears, 19suses, berish fruit drinks.
Products of which you need to refrain from refraining if you lose weight through 10 kg per week: List: List
To achieve the new result it is necessary to leave a number of products:
- Noodles and pastry.
Such products have a high stamch content that contributed with the injury to the liquid and body.Sweetwasts products are very high -caloratory and causing significant damage to the figure. - Semi -finished products and sausages.
The composition of sausage is more than the standard of protein and starch, permissible when losing weight.In case of non -colllance with cooking technology, the body is harmful.Semi -fined products losing their benefits under the influence of frost.Can contain low-quality ingredients.They make bad with a sense of hunger. - Snecial products.
Regular use, Crackspers and various snacks leads to health problems. Such products have a high content of salt and taste gig. - Fried dishes.
Products have under this influence on the influence to the influence of reduced temperature in a large quantity.Fried food contains a large amount of cholesterol and is poorly absorbed by the body.Instead of vegetables and margarine, give preference for olive and creamy oil. - Sweets.
You can not use scene in the evening evening because it takes a lot of time to dig it.It is necessary preference on natural sweets - honey, dried fruits, marmlade.It is allowed to use a small amount of black chocolate. - Smoked dishes.
In the process of smoking in the product, the concentration of harmful substances is doubled.Smoked foods are rich and salt and different preservatives. - Sauces.
It is necessary to deny sailings with a high calorie's content.The harmful mayonnaise in this case.You can be useful salivausing saliva.For example tomato or baltum.
How do I calculate the daily need of the body for calories?
An insufficient number of calories used in the day, leads to a malfunction of metabolic processes.Energy replacement begins to replace replacingly reduced by muscle mass.In order for the weight loss painful for your health,It is necessary to calculate the Daily Calrorie standard and calculate.
You can use different types of formulas.All of them are attached to your individual indicators-growth, weight and age.Also, calculation of calories should take your physical activity in different fashion uses.The minimum form a day with a hazardous star lifestyle is 1,500 -2000 BCCCCAL.For active daily, it is necessary to increase the standard - add from 200 to 500 CCCCAL.
Important: The most common and proper formula to calculate the daily calorie standard: The formula of the Mifflin-San Gorror 10 * Weight + 6.25 * Height-5 * Age
In the absence of physical activity, the result is required to multiply by 1.2 multius
If you contribute an active activity day in your schedule, it is required to multiply the outcome of a result of a coolly of 1.3 up to 1.7 to the natural box.
Menu for a week for weight loss of 10 kg for men
By making the menu to the men's menus, you have the opportunity to buy the necessary products in advance.
If you choose inquiry, it is necessary for the basic rights of the cords to delight:
- 1 coffee - complex carbs
- 2 Coffee - Dairy products + fruits + vegetables
- Lunch - complex cabhydrates, proteins, vegetables
- Afternoon snack-milk products + fruit + vegetables
- Dinner - Protein, vegetables
Most high-cakelory should be the food, consumed at lunch.Mandatory dinner at least 3 hours before bedtime.The intervals between food should be the same, no more than 4 hours.Reinforcement of diet with physical exercises, you will quickly achieve the best result.
Plosionologically are women zunn for faster education of the fat layer.Therefore, the number of ting they consume less less than those of men.In the male diet you can contain a moderate amount of sweet and fast absorbed conglydrays, for women, for women are better to do it.Between meals, we don't forget to take water.
Portings for men and women:
- Fish and meat - female portion 100 g, male portion 150 g
- Green - Women's Portion 150 G, Male Portion 200 G
- Salad - for men and for women - 150 g
- Dairy products-women's part 200 g, male portion 200-300 g
- The volume of liquid in addition to water - for men and for women - 200 ml
The table presents one of the many optionsThe menu for men and to lose women 10 kg per week.Depending on your preferences, you have the right to adjust it, and evaluate the main recommendations.
| Friday 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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| Tombers |
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Menu for a week for weight loss of 10 kg for women
| Friday 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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| Tombers |
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