Many women are interested in how to quickly throw their weight so that it does not return again.The main thing needs to be followed by a diet, proper nutrition, exercise and adhere to a healthy lifestyle.We offer various ways of healthy weight loss that you can find out below.
Overweight is the main problem that bothers many women.Obviously, is the first question interested in the female representative as easy and for a long time to take over body weight and bring your figure in full order?
Perhaps most weight seems difficult and unreal, but that's not the case.Today, many diets have been developed and methods that allow you to remove fast and forever extra pounds without harming the body's health.So how to lose weight quickly and for a long time?
Nutrition Principles
First of all, it is worth finding out what causes causes a rapid weight gain, but this is not always associated with disease.Sometimes this can happen due to an inappropriate lifestyle, harmful nutrition, non -compliance with the regime, namely the use of food at any time and as much as you want.
All of this can be the first cause of obesity, which can subsequently lead to irreversible consequences to health.Therefore, for beginners, before losing weight, you need to understand the diet and which products have a harmful effect on health and which ones they are not.
Harmful products
The following products need to be excluded from your diet menu:
- Purchased sausage products, including sausages;
- Flour and confectionery products;
- Granulated sugar;
- Mayonnaise;
- Alcohol;
- Chocolate;
- Fast food;
- High quality bakery;
- Juices in tetrapak boxes;
- Salt restriction up to 4 grams per day.
Useful products
Products that should be consumed during a healthy diet;
The following products should include a healthy diet for a weight loss diet:
- Several types of marine fish - pink salmon, keta, stavrid, trout;
- Poultry Meat - Skinless and turkey chicken meat;
- Meat and calf, as well as offal;
- Fruits, about 5 pieces a day;
- Kuraga, plums;
- Walnuts, but not in salty, fries, sweets;
- The vegetables are fresh, cooked, baked or steam made;
- Cereals;
- Bread;
- Sour products - kefir, cottage cheese, yogurt;
- Natural cheese products.
The main rules of the healthy diet
To lose weight quickly and, at the same time, do not harm health, you need to remember the main rules of the diet:
- Be sure to eat in the morning.Even though in the morning eat a lot of food, it will not go into fat deposits, because the current business day has a large number of cases with which extra calories can be spent;
- You should use food only strictly.You cannot eat on the run.During food, you need to focus and direct all attention just to eat;
- It is advisable to eat slow foods.The stomach is better absorbed by this food;
- After having food, you need to sit for about 5 minutes so that the stomach can start digesting food normally;
- From the table, you need to get a little hungry.
Tip: Per day for weight loss, you need to drink many liquids, at least 1.5 liters of water.Water will accelerate metabolism and clean the body of harmful substances.
Dyukan diet
Ducan's diet for weight loss consists of 4 independent stages from each other.Each stage has certain requirements for food consumed and diet.The effectiveness of each weight loss diet depends directly on the exact execution of rules and recommendations.
Ducan's diet phases:
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"Attack";
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"Alternation" or "cruise";
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"Consolidation";
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"Stabilization".
Internship No. 1 "Attack"
According to the name, it is clear that this period of Ducan weight loss is based on an overweight attack, which consists of accelerating its loss.This dietary period is based on high protein foods.
During the protein nutrition period, all cells are saturated with proteins.But almost the entire energy level is spent on weight loss, dividing fat deposits.
The duration of the diet of this period of weight loss can be calculated according to the following scheme:
If the extra pounds are 5 or a little less, the "attack" is several days.If the extra mass is 7 to 10, the extra pound attack will last from 3 to 5 days.If overweight is 10 kg and above, the period will last 5 to 7 days, but no more than 10 days.
During the "attack" phase to Ducan, it is allowed to use the following foods:
- Several lean meat products - veal, rabbit, meat, horses.Pork and lamb meat are prohibited.The meat should be done without the use of oil;
- Meat, calf, Offary bird, you can some tongue of meat;
- Bird meat except duck and goose.The whole skin is removed from the bird;
- Various types of skin without skin.The level of fat ham should be 2 to 4 %;
- All varieties of fish.Can be prepared in different ways;
- Marine products;
- Eggs.In a day to lose weight, you can eat no more than two gems, and protein consumption is not limited.If the blood has a high level of cholesterol, egg yolk consumption should be about 3-4 times a week;
- You can use dairy products with a low fat level.Dentry milk is allowed with a level of fat content of 0 %, but no more than 3 spoons large per day.
Tip: You cannot use vegetable oil or fat during ducan diet when preparing these products.It is better to boil, cook, stew, but not fry.
You can eat anytime and in any quantity, you cannot make calories.
It is advisable to consume the following food products during the diet in a limited number:
- Coffee and tea products;
- Vinegar and soy sauce;
- It is worth limiting the green of any kind in your Ducan menu for weight loss, as well as cumin seeds.Onions are possible, but no more than 1.5 heads a day;
- Any spices and spices should only be consumed with great need, it is best to completely exclude these components of your diet diet;
- Gelatin, yeast powder, yeast are dry and raw and agar-agar;
- Several Kornishon variety cucumbers can be used to season other dishes;
- Lemon juice for salads and other dishes;
- Salt and mustard, but only in limited quantities, otherwise it can become an obstacle to the fluid output of the body;
- Sucrotor with zero containment of alories (not fructose, glucose, sorbitol, etc.);
- Dietary drinks;
- Crab, but no more than 8 pieces;
- You can use a small amount of paraffin oil (not more than 1 tablespoon).This oil has a small calorie content, when used, involves the stomach, normalizes the work of the gastrointestinal tract and improves the chair.
Internship menu
The first day of Ducan's diet:
- In the morning you can drink a cup of coffee, eat eggs with a slice of cooked meat;
- At lunchtime, it is advisable to eat an ear, a loaf of bread from a cut look;
- In a snack you can eat curd base pancakes;
- At night we ate a piece of meat in a baked shape and drank a glass of tea.
The second day of Ducan's diet:
- In the morning you can eat a pancake of flour and stuffing cottage cheese and drink a glass of tea;
- At lunchtime, you should eat a plate of broth with boiled eggs;
- In a yogurt snack;
- At night you can eat fish in stew.
The third day of Ducan's diet:
- We have breakfast with a steam omelet, a piece of weak salmon, drinks a cup of coffee;
- We had lunch with chicken meat chops and drink yogurt;
- In a snack we ate cottage cheese, a glass of kefir;
- We had dinner by sea products.
The fourth day of Ducan's diet:
- In the morning, we had breakfast with bran with cheese, drink a glass of coffee;
- We had lunch with a plate of soup;
- In a snack, eat curd -base pancakes and drink a glass of tea;
- At night we ate a piece of meat made in the oven, we drank a glass of Kefir.
The fifth day of Ducan's diet:
- We have breakfast with boiled eggs and yogurt;
- At lunchtime, we eat fish base coastal, a glass of kefir;
- In a snack, we ate cottage cheese and drank a glass of milk;
- At night we ate a piece of boiled turkey fillet, a piece of melted cheese and drank a glass of tea.
The sixth day of Dukan's diet:
- In the morning we drank a cup of coffee and eat a two -egg steam omelet;
- For lunch, eat meatball soup;
- In a snack, we drank a glass of Kefir with bran;
- We had dinner with sea products and a glass of tea.
The seventh day of Dukan's diet:
- In the morning we ate a Cottage cheese casserole, we drank a glass of tea;
- For lunch, it is advisable to eat a plate of chip and bread of a bran flour;
- In a snack - cheesecakes and a glass of yogurt;
- At night we ate coastal and drank a glass of Kefir.
Internship No. 2 "alternation" or "cruise"
This phase of Ducan weight loss, food nutrition should last until body weight gets the desired result.The main feature of this stage of the diet is that the alternation of common protein days with plant proteins.
According to Ducan's diet recommendations to lose weight, you can choose alternation - 1/1, 2/2 or 5/5.People who have a large overweight choose a 5/5 alternation.But those who have a slight overweight, you can choose a 1/1 alternation, this diet option is more easier to tolerate by the body.
Internship menu
Monday:
- The next morning we eat boiled eggs, pieces of cutting flour and drink a glass of coffee;
- During lunch period, eat vegetable broth and meat;
- In a snack, you can eat a curd casserole, drink with kefir;
- At night you can eat a piece of baked meat and a vegetable salad.
Tuesday:
- In the morning we ate cottage cheese and fermented roasted milk;
- At lunchtime, we ate ear;
- In a snack, you can quote with a small amount of slightly salty salmon, drink a cup of coffee;
- At night you can eat a roll of a meat base, drink a cup of coffee.
Wednesday:
- At breakfast, we ate cottage cheese, yogurt, cup of coffee;
- At lunchtime, you can eat a plate of mix;
- We bite the pancake of bran flour and drink as a fermented way;
- At night we ate chicken base back, vegetable salad.
Thursday:
- In the morning you can eat an omelet with ham, drink a cup of coffee;
- At lunch, we ate amiple caps and bran;
- We eat cheesecakes in a snack;
- At night you can eat a slice of fish cooked in the oven and drink kefir.
Friday:
- At breakfast, eat boiled eggs, slightly salted salmon, a glass of coffee;
- At lunchtime, we ate coastal of a turkey, a vegetable salad;
- Kefir Halfine with Bran;
- At night we ate a slice of fish cooked in the oven, vegetables, a piece of melted cheese, we drank a cup of tea.
Saturday:
- In the morning we ate casserole from the curd base, tea;
- For lunch, you can eat a sulfur sulfur plate with helicopter flour;
- Change with sea and coffee products;
- At night you can eat a piece of cooked meat in the oven.
Sunday:
- In the morning you can eat a steam cooked omelet, some yogurt, drink a cup of tea;
- We had lunch in craft meatballs, a vegetable salad;
- In a snack, we ate cheesecakes and coffee;
- At night, the stew of vegetables and chicken meat.
Internship No. 3 "Consolidation"
This stage of weight loss from Dukan is a gradual transition from the "cruise" stage diet to everyday food.The main thing is that the transition is slow.Thanks to this phase of the diet, you can fix your mass for a long time except the results achieved.
Macaron products, bread, rice, potato tubers, fruits (except grapes and bananas), as well as cherries should be introduced into the diet to lose weight.All of these products are introduced into small portions.
Attention to lose weight, it is necessary once every 7 days of a day of diet of protein products.It should consist only of protein products.
Internship menu
Monday:
- In the morning, we ate a curd casserole, we drank a cup of coffee;
- For lunch, we ate ear with oat bran and an integer grain;
- Eat fruits for a snack;
- At night you can eat a slice of meat made in the oven, vegetables and boiled tubers of potatoes.
Tuesday:
- We had breakfast with cheesecakes and drank a glass of tea;
- For lunch, you can eat a mixture with chopped flour;
- You can eat fruits in a snack;
- At night you can eat chicken and vegetable salad meatballs.
Wednesday:
- In the morning we ate a Cottage cheese base, a glass of tea;
- For lunch, eat the ear;
- We eat fruits for a snack;
- At night you can eat a piece of meat in a baked shape and drink a glass of Kefir.
Thursday:
- You can choose any day from the "attack" stage.
Friday:
- In the morning we eat eggs, some yogurt, we drink tea;
- For lunch you should eat meat meatballs with fresh vegetables;
- SMAT BERRIES;
- At night we ate stew of vegetables, a piece of baked fish in the oven.
Saturday:
- The next morning we ate scalp with pieces of cut flour, a glass of coffee;
- At lunchtime, we ate a mixture and cottage cheese;
- Sweer with fruits;
- At night you can eat a slice of baked meat with rice and salad.
Sunday:
- In the morning we eat boiled eggs, bread with weak salmon, we drink a cup of tea;
- We had lunch with turkey chops, a vegetable salad;
- Sweer with fruits;
- At night we ate fish with baked vegetables in the oven, we drink red wine, but no more than 2 glasses.
Internship No. 4 "Weight Stabilization"
As the name is already clear, in this phase of weight loss, stabilization and stabilization of the result achieved are being fixed.This is not necessary to make great efforts.It is only necessary to meet the main requirement of Dukan's diet - every day eat oats (3 tablespoons of plains per day).
Also don't forget an abundant drink, you also need to drink 1.5-2 liters of water a day.After the transition from a regular food diet, it is important to do a day with protein once a week.Also, do not eat too much.
Internship menu
Cottage Cheese dietary pancakes for weight loss by ducan
The components of the diet:
- 100 grams of sugar -free cottage cheese mass;
- A chicken egg;
- 2 tablespoons of low fat cottage cheese;
- Sugar substitute to your taste;
- Cinnamon.
How to cook:
- All components - an egg, low fat cottage cheese, sugar substitute, cinnamon, place in a glass;
- Beat everything with a mixer or blender until smooth;
- Lubricate the pan surface with a small amount of oil and hot;
- We spread the dough with a large spoon, cover with a lid and let it fry on one side until they are reddish;
- Then turn the pancakes to the other side and also fry under the lid for several minutes;
- Lubricate pancakes finished with cottage cheese.
Star of a turkey and zucchini for weight loss in Ducan
Kitchen components:
- 600-650 grams of turkey meat;
- A medium -sized zucchini;
- Onion - 1 piece;
- Carrots - Half;
- Some dill and rosemary branches;
- A little salt.
We started cooking:
- We wash the zucchini, cleaned it from the skin, cut into two parts, removed the pulp with seeds;
- The peeled pulp is chopped with small pieces;
- Put a pan on the stove, fall asleep in pieces of zucchini and add water;
- We covered the lid and left stew over low heat;
- In the meantime, we wash the turkey meat, cut small slices and put it in the pan in the zucchini;
- Rinse half the carrots, clean and rub it in a thick grater.Let us fall asleep to the zucchini;
- Feels a little and season with vegetables;
- We found everything until the readiness.