How to lose weight in a month? More and more food can be shared on the Internet in various forums. A rich woman wants to reach the required parameters of the figure. Sob for a month to throw off more than a kilo, it is necessary to re-eat. Let's talk about those who may be included in the meal plan for a month, so you need to take a few pounds.

Features of eating for weight loss

To start losing weight, you need to increase your calorie intake. For example, if you need to eat 1600 calories a day to keep your weight down, then for a quick weight loss you need to create a calorie deficit, reduce them to 1000 calories.

Why, take it as follows:

• 450 calories - snacks;
• 50 calories - a snack;
• 350 calories - obid;
• 150 calories - supper.

Sometimes, as if self-consciously allowing you, and you do not feel a sharp sense of hunger, you can move in the evening. In the early hours you see that he lives having become flat, the volume changes noticeably.

Bagatioh praise food, what can you eat, surrounding yourself in calories? Deyakі can eat everything in obmezhenyh kіlkostyah and do not wear clothes, however, this is far from being the case.

For a century, significant changes are observed in the body, as if galvanizing the exchange processes in the body. You start to remember what to put on your sides, seats for the minimum calorie content. So, the time has come to change your diet.

Features of healthy eating

What is the right food? Yoga itself is recommended by nutritionists. Tse zovsim not a diet, rather, a way of life, the main credo of which is steel. In order to enjoy eating competently, it is necessary to feed not only calories, but also the amount of protein, carbohydrates and fat.

What to eat on the right food?

• Even darker fermented milk products with low fat content. For example, a granular 0-hundred sir can become an ideal evening, so that your figure will not fail. On 1.5-hundred milk, you can cook porridge, like a snack.
• eggs - coryne dzherelo protein. White omelet made from greens, tomatoes and cheese, cooked at early hours, leave a little sieve for 3-4 years. A boiled egg will help to add to the required 50 calories, indicated for a snack.
• Buckwheat. This is a universal cereal, like a bagat in the cold, like, in your own room, supporting the work of the immune system and positively pouring into the intestines. Buckwheat can be steamed in the evenings with dill, vranci zmishati from low-fat yogurt and milk.
• Vivsyanka. As a rule, the most common product of all, who avenge in carbohydrates, is oatmeal. All dietologists recommend eating it for food, because it contains living elements in the body, noticeably suppresses appetite, starts the process of speech exchange. Similar to the viscous speech, it envelops the sacs, and the fibers protect the mucous walls of the organ, so the cornflower beneficially sips in case of obvious gastritis or virazki.
• Chicken breasts and turkey meat. Steamed cutlets with minced chicken or soufflé with turkeys will become miraculous additions to a dinner, a good evening. Naygolovnіshe - dotrimuvatisya cooking rules, at any time it is not possible to grease meatballs and meatballs on olive oil, it is acceptable to cook for a couple.
• Yalovichina looks like cooked, stewed with carrots - a miraculous insult, which is ideal to add grilled vegetables, vegetable stew, for example, with zucchini and tomatoes.

If we talk about fruits, bananas and grapes are the most important in carbohydrates. However, don’t forget to forget and їhnyu melancholy. Regardless of the high water content, instead of carbohydrates, a banana can have a small calorie content. Dekilka rokіv that, at the peak of popularity, the banana diet was born, yak passed three fruits a day and three cups of cavi with milk without zucru, the truvality of eating such a plan is not guilty of overeating more than three days.

Chi allowed malt, who wants to diet? Fahіvtsі give positive feedback. Only varto cups are made not with simple carbohydrates, but with natural products based on folded carbohydrates. Before such lie marshmallows, marshmallows, marmalade. If you pay one thing at a time, then you won’t get a bad figure.

Changed products are necessary for the body, shards of cream in carbohydrates can replace important microelements, minerals, vitamin groups. It’s rich to know that in the majority of depressions, with strong colds, the eating places begin to have problems in themselves, break their nails, their teeth crumble and their hair dangles.

Foods That Burn Fat

Dietologists encourage obov'yazkovo to include in the diet of products that lose weight, so that you can burn fat. Spozhivayuchi zhivnі speechovina, our organism vtrachay on їkhnyu pererobka rich more energy, less stench to avenge. In this way, you don’t only get the right amount of calories, but you also actively work out the body, which leads to weight loss.

What products do help burn fat, bring home and strength from the body?

The product itself with negative calories becomes a miraculous substitute for the evening before the hour of the diet. Fakhіvtsі to gladden competently draw components, so that the stravi did not get attached and brought satisfaction, bore melancholy.

Vegetables - yaki choose

For the most part of the diet of eating thin food, put down vegetables, so that they can easily increase your appetite and stink a little calorie content. Vegetables can be eaten sirimi, baked in the oven, stewed and greased on the grill.

Vykaє nutrition, how to choose vegetables? The main product that goes to the vegetables is shank. This is a brownish ovoch, which includes a mass of brownish speeches:

Whoever eats rich, how can you eat potatoes, how dirty you are. Fakhіvtsі allow vzhivannya kartoplі, ale near the surrounding kіlkostakh. Dick Roslin what came to us Pivdenny America, It has become an invisible part of the culture of the eating of all the peoples of the world.

You can’t do without potatoes every day of the day, it’s a simple insult or a holy day. Many people don’t think about the value of that sheep. In the submissions of the article, it is reported about those who represent potatoes for the body, as well as potatoes for the body, as well as potatoes.

There are dozens of varieties of this vegetable, which are subdivided into three groups, fallow from a quantity of dry speeches, to enter the warehouse: more than 25%, 22-25% and less than 22%. Kharchova value potatoes - 73 kcal per 100 g of the product. It is customary for a hedgehog to grow only bulbi, the fruit of which is a sheep of rubbish for a rahun instead of solanine.

Solanin-tse organic speech, which vikonu zahisnu function in roslini. For people salted salt is not safe for its toxicity. This is explained by the lack of confidence in potatoes at the cob stages of their development - people did not know what it was possible to eat green potatoes and what it was necessary to process, what were part of the decay. It is important to stitch, so that the product will mature, refine and purify.

Selection rules

Dietologists are happy to choose the right vegetables, even if they use the method of harvesting and saving, to lay down those who have saved some living elements of the stink in themselves.

Fallow in the warehouse, potatoes are subdivided into sprat species: distant, technical and fodder. Table potatoes should be taken into account when choosing a variety for living in a hedgehog. The bulb of the mind can see the great middle rozmіr.

When mixing varieties of table potatoes, they give respect to the presence of starch, which may exceed 18%. Technical potato is syrovina with starch and alcohol taken away, so that high polysaccharide content (starch) will be a priority for this variety. Fodder potatoes grow large, rich in bulb bulbs. Such a view is already valued, for this reason the birthright is important.

Zovnіshnє zabarvlennya bulboploda buvaє raznim. The diversity of colors determines the biochemical warehouse (anthocyanins and carotenoids). For example, in potatoes with white meat 100 mg per 100 g of provitamin A, and in vegetables with yellow meat, the color of the tongue is higher. Concentration of this provitamin should be deposited in the form of yaskravost bulbi.

For example, in red potatoes, yogo rіven-vіd 500 to 2000 mg. Potatoes are most respected with a brightly tainted pulp (red and purple colors), to that in the lowest rhubarb starch. Tsim obumovleni її dієtichnі and likuvalni dominionіstі.

Viriznyayut okremu subgroup of potato-yam. This is a licorice vegetable, which, for its equal coryness, has turned over the carrot for a rahunok instead of carotenoids. Sweet potato may be similar to the stellar purple potato of power, and the highest in the place of natural barbeques, prote, wines are the most rich in calcium and lower and may have a reduced calorie content.

Headaches

Bagatiokh tsіkavit chim korisna potatoes and chi it is possible to zdіysniti likuvannya potatoes at home. For the rahunok of its vinyatkovo and various warehouse of potatoes, the functionality is high. The bitterness of potatoes is endless for people who have a broken speech exchange, shards of denmark, the product neutralizes acid in the body, functioning like a meadow. Enough to get 1-2 pieces per day and the size of the potatoes will be pose any doubt.

Doctors to please their patients potatoes with gastritis and virazzi. On the right, in the fact that the cellular tissue, how to avenge the product, does not have a drastic effect on the intestines and it’s even milder, but the product needs to be taken in only at the sight of a person.

Prote is a group of people who can eat to a minimum of potatoes in their diet. It has long been brought to light that potatoes in diabetes are not safe due to the high content of zinc. In addition, polysaccharides (starch), which are more important than potatoes, are foldable in carbohydrates And for the body of a diabetic, there will be serious adventures, you may not get into trouble with any wine.

Still, fahіvtsі differ in thoughts about whether it is possible to eat potatoes, or turn them off in case of circulatory diabetes. Deyakі likarі allow you to save potatoes, but not more than 250 gr. for a day, head umova - properly prepared (cook potatoes obov'yazkovo). It is especially important to be quiet, who chooses to eat potatoes with type 2 diabetes.

Zavdyaki low calorie content, potatoes are not an ingested product in case of pretreatment diet, but, for this processing, the body gains more energy, lower those who are in a new place.

If those who have potatoes are bright, it’s clear like a bright day, then why can they be shkidlivaya? The greed will be badly deposited, depending on the number of calories in potatoes, or rather, in ready-made grass. Even if there are options for preparing the masa, if you want to get the buttered potatoes, then the severity of the shunt and discomfort will be safe.

As it was said earlier, the fruits of the potatoes are savaged by the corned beef, and in the bulbs of the wines are also present. If the vegetables don’t go through the harvest, they’ve spent a long time in the light, or they haven’t matured (you can understand by the green color), then you can’t go beyond the limits. It is necessary to control the quality of the product, to understand the minds and terms of saving.

Important: For longer, potato bulbs are saved, for the time being, corned beef rhubarb is grown.

An ideal option, if the menu is chosen by a competent manager. At this point, you can not worry about the efficiency of the chosen system of eating and the safety of diet. However, unfortunately, not everyone can afford expensive consultations of nutritionists.

Especially for you, we have chosen the secrets of successful weight loss, competent inclusion in carbohydrates before the diet of eating.

Do not forget that eating can be not only corny and balanced, but savory. Try to prepare food, as you will be satisfied.

You can lose up to 3 kilos for a day, and 10 for a month. The whole figure is real. There is nothing terrible about the exercising lose weight and create the figure of your dream. Prote diati slid at the borders of the reasonable. A lot of representatives of a weak state go to the point of breaking all the rules of eating. Before that, with similar visits, you can greatly harm your health. The program of eating and training for weight loss allows you to clean up the pounds and improve your health.

Basic rule

By stretching rich fates, dietologists create all kinds of diets to help those who suffer from obesity. When tsomu v_dkrivayutsya nevіdomі power prodіvіvі, yakі mi vіzhivaєmo mayzhe schodnya. The stench allows you to burn calories that are not necessary for the body. However, the basic principle of healthy eating and diet is essential. For the bazhannya, one can practically reach the badges on therese. Ale robit tse need, only zbіlshivshi schodennі nіzіchnі navantazhennya і pozbuvshi shkіdlivih zvichok. The only thing you need is a meal program for losing weight for a month.

Croc first

There is a similar eating program for weight loss for women and people. Prote rich does not go for a month to get unneeded kilograms. It seems to be due to the fact that a person is simply unfamiliar with such a call. Before them varto vіdnesti:

The basis of the diet

The eating program for weight loss was inspired by the singing rules. The first thing is the balance of the diet, which is made up only of quiet products, like people will be strong, like fighting against the enemy. Whose list to revenge:

1. Prepared or fresh vegetables. Vinyatkom at to this particular typeє potatoes.
2. Fresh juices and fruits. However, varto is grown in grapes and bananas.
3. Boiled chicken eggs.
4. Sir, sir ta kefir. The bagan is not too fat.
5. Varieties of cereals.
6. Whole grain bread.

What should you look for

So the program of eating for weight loss worked, following a list of products. Whose list to revenge:

More crumble

What else is needed, so that the program of eating for weight loss should be started? At the next turn for help to a good instructor. You can put together a complex of rights, which will allow you to increase the number of problem areas. Tse bude indestructible additions to rational eating.

Obviously, not everyone can easily sign up to the fitness club and spend a day for a day. Ale can be seen from the elevator. Until then, a sprat of teeth to a robot can go through pishki. Krym tsgogo, varto vykonuvaty exercises vrantsі, and in the evening - haircuts with a skipping rope. Come on in and let yourself enjoy 600 kilocalories today.

Zrazkove menu

In order for the program of eating for weight loss to give a positive result, it is necessary to add up an approximate diet and take it out for a month. Single menu axis.

Monday

Tuesday

1. Snidanok: 150 g of syrup and 100 ml of kefir.
2. Other snack: 1/2 grapefruit or apple.
3. Obid: vegetable soup, 150 grams of pea puree without olives.
4. Noon: a bottle of kefir.
5. Supper: green salad, vegetables, 200 g of baked ribi.

Wednesday

1. Snidanok: 3 tbsp. l. sumishi cereal plastics, 200 ml of milk and apple.
2. Another snack: ginger tea, 2 loaves, 20 g of syrup.
3. Obid: pea soup, two eggs.
4. Noon: a bottle of kefir.
5. Supper: 150 grams of sirah, ½ bottle of kefir and ½ grapefruit.

Thursday

Friday

1. Snidanok: muesli with almonds, stuffed with flax and sesame, apple, a bottle of kefir.
2. Another snack: tea with ginger and lemon, 25 grams of syrah abo brinzi.
3. Obid: soup with vegetables and commensals.
4. Noon: dried fruits, for example, prunes, dried apricots chi rodzinki. Mustache 30 grams.
5. Supper: 200 g ribi, baked in oven, vegetable salad with celery root and kefir.

Saturday and week

1. Snidanok, insult that evening: Greek porridge without oil and salt - up to 250 grams, a bottle of kefir.
2. Noon and another snack: two plums, or one apple each.

You can repeat the mono-day diet for a week. Obviously, it’s painless for you to get through it. Anyway, you can take the menu any day. In a similar rank, you can eat for a month.

Contraindication

In fact, the food program for weight loss for women and for people is the first step on the way to a healthy way of life. However, if you lose weight quickly, don’t forget that if there are sharp colds in your diet, and an increase in physical fitness, you can negatively affect your health. All work step by step. Be-yakі dієti us before contraindicated tim, who has problems with the robot SHKT. Such people need to carefully introduce changes to their diet.

Rizke zbіlshennya izbіchnyh navantagen є unsafe for those who є zahvoryuvannya sercevo-vascular system, as well as the musculoskeletal apparatus. If there is an emergency weight loss, then it is contraindicated for women, women, who are fit and pregnant.

Even more richly we know that we will be disappointed, if after a rich diet and starvation we do not dare to achieve a good result. The program for weight loss does not only contribute to a decrease in body weight, regulates eating, closes the baguette for a long time, and then swells into a health camp, which improves the health of the newcomer to a healthy way of life.

What is a weight loss program

The technique is a complex approach, investment in lowering and fixing the vag, fullness like a figure, and I will become healthy, increase in practicality, emotional tone. Hudne ist healthy zhu and at the same time, the physical advancement is taken into account. As a result, the fat is progressively gone, the optimal weight is lost for a long time. The program of eating for weight loss, the complexes are right for improving the individual characteristics of the skin person.

Eating plan

For the formation of the correct food stars, in order to correct the cavity and model the body, the necessary food plan. The essence of yogo pogaє in dotrimanni singing diet eating and maximum living brown products. The eating plan for weight loss is based on the principles:

• Dribnist. Rozpodіl їzhі for 5-6 doses, which does not allow you to get rid of fat.
• Calorie content. The need for calories is determined individually depending on the way of life and individual characteristics.
• portions. Small obsyagi їzhi, scho z'їdaєtsya, turn off the transfer.

The plan of weight loss is important for the hour of the compilation of individual programs. Choose the best ways to lose weight and trust a nutritionist. Prote basics may be left with the following rules:

• water that rozvantazhennya: once a day the next work robit day for cleansing the body, every day - 2 liters of water;
• diet: maximum survival protein;
• include: gas bath, lubricated herbs, mayonnaise, fast food, surroundings with salt and spicy taste;
• to lead a food pan;
• do not starve yourself (you can have a light snack).

Training mode

In order to achieve the maximum result while losing weight, it is important to achieve a complex approach. The training program for spalling fat is suitable for shaping the relief of the body, picking up non-essential fat deposits. For intensive adventures, it’s better to go to the gym, to die - you can visit at home. Everything is shown individually.

Classes are based on the highest physical rights, aerobics, dyhal gymnastics (who has no problems with gynecology and the cardiovascular system, so there are no epilepsy, grizh, cysts, problems with the heart - body flex, oximetry), wound training. It’s even better to have haircuts on jump ropes. Okreme space to occupy cardio vantazhennia - a key aspect in the implementation of the weight loss plan.

Effective weight loss programs

Before that, how to proceed to the process of dropping the vag, it is necessary to appoint, which plan for the correct weight loss is the best pidide, which is permissible to eat. Skin needs to be chosen according to the characteristics of the body, the way of life. Use this type of program:

• proper eating;
• sportswear;
• power training;
• fitness program;
• for spalling fat;
• complex lowering of the vagina.

Proper eating program

At first glance, the program of the correct eating for lowering the vag can be folded. Here, competent motivation is important: setting a specific goal, now you want to lose weight. If so, you can begin to fight against the fat. When choosing products, focus on freshness and maximum value. It is important not to add calories, to save a lot of fats (but not to charge), to carbohydrates - at reasonable boundaries. Before choosing a food system, it is necessary to consult with a doctor about turning off the illness, which can negatively impinge on food in the hive.

How to properly fold the living system? It is important to unify Swedish diet, which does not guarantee a permanent result. More nagoloshuvat in їzhi on vitamins. You can have:

• vegetables at the be-yakoy, canned cream, looking;
• porridge (not cooked їх їsti in the evening);
• riba and meat: low-fat varieties;
• natural malts: fruits, honey, peas, dried fruits, spicy chives – rarely savory.

Sports programs

1. Optimal aiming at victorious right with dumbbells: you must be such that the remaining two repetitions were victoriously victorious.
2. Break between steps for 30-40 seconds to save the high pace right and give a small break.
3. Warm-up-rozіg_v stretching 10 quills. For example, training is a decrease in pace.

strength training program

At home, minds of strength training pass through the stagnation of additional tightness and without it. Women are encouraged to beat the split system more quickly, or train the whole body in one workout. Individuals can take care of sports equipment, or win the air, which is also more effective. Є kіlka power programs. Tse:

• a set of rights with dumbbells;
• force the right from the barbell booth;
• training with kettlebells at home;
• right without inventory.

In order to put on the body of the bazhanyh outlines, it is necessary to fill in all the m'yazi. Whom is assisted by strength training equipment. Cream gear, dumbbells, barbells, you can zastosovuvat:

• vertical chi horizontal verst thrust (for m'yaziv hands, chests, backs);
• versat for leg press (all m'yazi nіg);
• horizontal hyperextension (m'yazi belt, press);
• lava and bars for the press;
• real horizontal bar.

As there is no possibility to install power simulators, the program of lowering the weight transfers training without special equipment. Stinks effectively take away fat, improve health. Put it like this:

• sitting;
• haircuts;
• “Plank”: sit down at the position of the body drawn on the vase with the stomach down, on the arms bent at the apex 90 degrees for a maximum hour;
• "Yagіdniy mіstok": in the position lying on the back, lift the seat as high as possible;
• right for m'yaziv press.

Fitness program

A special set of rights - fitness programs. The stench is calm and intense. The skin fitness system can be richly varied:

1. Les milles - based on thinner swede.
2. Bodypump is a heavy adventure. Not suitable for people with a heart disease.
3. Stretch - develops the flexibility of the body.
4. Spinning - based on a vikoristan exercise bike.
5. Body balance - a complex of pilates and yoga. "M'yaka" system, go bagatom.
6. Pilates Mat - a complex of development dichal system However, you can’t lose weight quickly.

Fat sparing software

At effective weight loss There are two main methods of lowering the vag. Їx can be combined with individual features:

1. Accelerated: for a day a person gets up to 800 kcal. With the help of wine, you spend a lot of water, the exchange processes are disrupted. The organism is resting in a post-stress situation, you can go, but you can turn around in kilos.
2. Slimming methods that include one product and replace them with others. A competent diet is not guilty of including fat and carbohydrates.

Complex weight loss

The complex weight loss is based on intensive action, which includes: external obstezhennia in doctors, more so, the indication for massage in case of chronic illnesses is even richer, more and more physiotherapeutic procedures for a century. Today's dietology sees three warehouses of competent weight loss. Tse:

1. changing the living regime;
2. regular physical pressure (various intensity);
3. change of psycho-emotional state; forming a positive mood.

How to put together a weight loss program

In order to correctly expand the system for changing body volumes, it is necessary to follow the rules. The stench is full of all the elements: the menu, sports training, motivation. The program of proper eating for weight loss for the month of May has the following rules:

1. before the diet of eating, enter the cooked yalovichina and chicken breast;
2. the basis of eating is vegetables;
3. soybeans and grains;
4. eggs - the main dzherelo protein - are cooked in the oven or at the sight of an omelette.
5. excluding alcohol.

It's important to see the day physically right. When folding the training plan, it is necessary to insure the following factors:

1. Vik.
2. Healthy camp. Sports activities are aimed at improving health, and not at getting sick, so you need to consult a doctor.
3. Life schedule. With heavy physical work, it’s not possible to give great strength-based challenges.

In domestic minds

The work of correcting the mass of the body of a person in the home minds is based on the same principles that are used in the implementation of the project gym. The first thing you need to work out is to lay down a plan for losing weight, which obligatory includes the breakdown of the diet of eating, the daily regimen and training. Vykoristannya grub supplements and dietary supplements are also included in the plan. The most important part of the plan is self-discipline and self-control.

In the gym

Someone who cares for better weight loss in the gym, seek the recommendations of individual trainers. When putting together a weight loss plan, it is important to protect the following moments:

1. how much to borrow for a day;
2. trivality of skin occupation;
3. training intensity;
4. vikonannya is right on singing groups of m'yaziv;
5. a detailed menu based on the number of calories you spend and save.

Weight loss program for a month

In 30 days, the result will be visible, if the complex has the right food and physical fitness. The strength of skin training is less than 40 minutes. Krіm aerobic chi power right, do a good job of sailing, for an hour you can see the weather. The weight loss program for a month can include water aerobics. All water activities do not help to lose weight, but positively add to the psycho-emotional state.

Proper eating

The key moment of the hour of folding the system of correct eating is the balance of calories. Vitrachatisya їх міє more, nizh spozhivatsya. Healthy menu, 1 day (introductory):

Another day of foundations on the introduction of fermented milk products. Її meta - activate the work of the intestine. The menu is as follows:

The third day is respected by the sheep. Let's go to the main stage of losing weight. The menu is as follows:

The fourth final week, the results are already good to see. Meta - smoothly get out of the diet. The menu is as follows:

Right for losing weight for a month

All types of activity in case of weight loss can be of a cyclical nature and repeat on weekdays. A clear layout of the monthly weight loss program:

• Day 1: bench press and dumbbells, big on the road;
• Day 2: aerobic exploration, including swimming;
• Day 3: squatting, squatting, squatting with a barbell, leg press;
• Day 4: aerobic exercise;
• Day 5: right on your back and pres;
• Day 6: swimming;
• Day 7: recovery.

Video

Diets for a month - the right eating menu for losing weight!

Diets for a month can be corrected by those who want to get in touch supra-world vaga rightly, not causing stress to the body, but also, whoever wants to eat for himself, balanced and properly eaten for a month and more. Such diets are completed until the appearance of good results. A diet for losing weight for a month allows you to take your own portions of such a size, so that you don’t feel hungry and don’t overdo it at once.

In the heart of the good, drink a glass of water, and in the evening - kefir.. Not obov'yazkovo dairy products are to blame, and the minimum amount of fat, but too fat stench is also not to blame.
Kava can be replaced with black and green tea.

It is reserved to change the menu for losing weight for a month there, where it is not indicated what you can work. Even though the menu of proper eating for a month is not assigned to the product, you can live in the style, if you want.

Diet for a month

The menu of the correct eating for weight loss for a month:

Monday:

• Take off salad with vegetables and fruits for upcoming recipes.

fruit salad recipe:

banana, small apple, small pear, 100 g yogurt chi kefir, st.l. plastіvtsіv vіvsyanikh and h.l. honey (at times, for example, the yogurt will be unsweetened). Products in the salad can be changed in staleness depending on the season and taste. Just don’t add a large amount of bananas and grapes to the salad, so you can’t beat canned fruits. With this, yogurt, which you add to a salad, is guilty of buti obov'yazkovo spravzhnіm. Therefore, when buying, the next thing to look at is the name, in which case the yogurt itself is written, but not the other name. It is also necessary to give respect, so that the grains are natural, spicy, and not cooked.
Vegetable salad recipe:
leafy greens salad, ogirok, 1-2 tbsp. olive oil (you can replace olive oil with 100 g of classic yogurt without fruits), 2 bread spread with olive oil (bread can be replaced with coarse pomelo bread). You can take bread, as it happened to you, that the evening of the evening was not full. But just don't piss him off.

• On obid maybe 2 options.

For the first option you can prepare fruit or vegetable salad (add syrah to yogurt - 100 g), 2 loaves, spread with olive oil.
For another option prepare soup or boil vegetables (2 peppers, 1 carrot or 2 tomatoes, 400 g of cabbage, olive oil or sour cream, salt troch).

• At noon you can drink a bottle of kefir (or yogurt), 100 g of syrup and apple.
• For supper prepare your own pancakes with berries (non-licorice), cabbage, apples: 200-250 g of orchard, apples cut in front, yagid, cabbage (її slid scalded), 50 g of boroshn, 4 tbsp. water, egg. Also drink unsalted compote or green tea.

Seconds

• Take off bread, black kava (for bread with 10% tops and one teaspoon zucru) or you can have bread with a small amount of olive.
• Live lettuce with vegetables, tryoma, boiled potatoes or liver with a small amount of extra oli.
• At noon drink tea, as far as you can add milk, and close to 2 tsp. varennia.
• For supper you can take 300 g of meatballs from veal or yalovich meat (but the meat can be low-fat), stewed or raw vegetables (not potatoes), washed down with unsweetened compote (water or tea).

Wednesday

• Take off black kava and bread.
• Live be-yakim soup for your taste.
• At noon Eat close to 350 g of any fruits and vegetables.
• For supper you can 200 g of kvassoli siliculose or green peas, 200 g of Brussels sprouts (broccoli or florets), vegetable salad with added olives, sik with vegetables or red fruits (ideally pomegranate).

Thursday

• Take off salad with vegetables or fruits (recipe for salad to marvel more at Mondays).
• Live Two eggs, as if the wine was cooked cool, a salad with a sturgeon and a bottle of tomato juice.
• At noon you can take about 75 g of frost (but not very fatty) or tea (you can add milk and no more than 2 tsp of jam). Also, the jam can be replaced with a small tіstek, only without cream, or with chocolate - no more than 30 g.
• Supper lettuce (with the addition of a large amount of leafy greens and olive oil), bread and cheese - 100 g.

Friday

• Take off kava black and bread.
• Live be like Sirimi vegetables, tryoma livers or boiled potatoes with additional olives (only in a small quantity).
• At noon Eat close to 150 g of peas and dried fruits.
• For supper 2 options are possible.

For the first option you can boil chickpeas, rice and buckwheat, or only on water. Before rice, prepare tomato sauce with 2-3 tomatoes and dried herbs. Add the garmelon to the pshonka, and cibulin to the buckwheat, pіdsmazhenu on olії.
For another option cook spaghetti coarse pomelo and tomato sauce. Prepared strains are not guilty of revisiting 300 g.

On Saturday

• Take off grated syroy carrots and 50 g of syrah (abo brinzi).
• On obid you can bake, boil or drizzle in a small amount of fat 300 g of low-fat yalovichini (500 g of chicken, turkeys or 200 g of liver), sauté cabbage and add vegetable salad.
• At noon eat an apple or other fruits, Crimean grapes and bananas.
• For supper you can put out zucchini, eggplant and cabbage (400 g) and 3 tomatoes, as well as cook pancakes (2 pcs.) without fluffing and drying.

per week

• Take off bread, which is black or bread, thinly smeared with butter.
• Live be like Sirimi vegetables, tryoma livers or boiled potatoes with additional olive oil (for a small number).
• At noon Eat dried fruits.
• For supper you can cook green kvassola with a teapot, as well as 300 g of lubricated boiled ribi.

(12 marks, average: 3,42 іz 5)

The menu of the correct eating for the normalization of the exchange of speech and weight loss, stored for the day, helping to gain weight and improve self-esteem in this term. healthy image life is gaining chanuvalnikov, prote superechki navkolo PP (correct eating) that yoga features do not smell.

The PP menu for the day for weight loss is the main helper for the fight against the zayva vaga. In the first place, the expenditure of kilograms is made through those who, from the diet, go to carbohydrates in the diet, so it’s like that licorice buns. Shvidky they are called through those who stink in a short term, with which they do not give brown speeches, but immediately go to the fat vіdkladennya.

A few of these carbohydrates from the menu give the body the ability to process already existing fats, and not accumulate new ones.

In another way, eating is eaten in small portions after small intervals of an hour. For such a schedule, you should start to feel the satiation, and, also, the body does not need to accumulate reserves for fasting.

The PP menu, expanded for the day and week, for slender weight loss includes the same products, as it is necessary to live at the singing hour. For example, citrus fruits cannot be eaten on snacks, shards of acid, which can be found in them, teasing mucus, proteo and in the evening they are not recommended through zukor.

The shortest hour schob z'isti orange - lunch chi obid. So it goes with the solution of products. You need to eat carbohydrates in the first half of the day, as well as vegetables richly in the evening. Riba will be good in the evening, but you can eat meat for dinner. Zavdyaki tsіy schemі zharchuvannya organism can take a maximum of corrosiveness of otrimanoї їzhі.

As a result, all overhauls are more likely to break down metabolism, and the process of losing weight will start to happen. Proper eating is the basis of the garnish figure

You can lose weight on skils with the right food

Having expanded the PP menu for the day for weight loss, do not check the results for the meeting. The first lower metabolism is fired, an hour may pass. Kilograms spent on the first day - water. To get out of the swell and to remember the correct exchange of speech. So the result is to lie down in the form of physical activity, if it is more, then the process of losing weight will be better.

Rizke kidannya vag is even worse for health, and the meta of proper eating is to bring internal processes back to normal. Therefore, weight loss will be smooth, and itself approximately 3-4 kg per month for average physical activity. Before such activity, one can add cardio training 3-4 times a day, during walks around the year 20.

It is possible to save the waste of the vaga by the great physical adventures. For example, roblyachs increase their strength training 6 times a day, the weight loss can be increased by 2 kg.

It is even more important to remember that losing weight is an individual process. Kіlkіst thrown off kіlogramіv fall in vіd vіd pochatkovї nadmіrnoї vaga. The greater the wine, the thinner the thinner.

I, with the skin thrown off by a kilogram of the body, it is more and more important to radiate with its reserves, for those who are used to sitting on the PP, they are more likely to go through the process of losing weight.

Ale doesn't mean what healthy food ceased to work, it means that the body begins to recycle the rest of the store "for a black day." In this period, it is more common to see the vagaries and more often to overcome the volumes of the body, the change of which is more likely.

The basis of the principles of proper eating, therefore, putting together the PP menu for a day for weight loss, it is necessary to protect them:

Why is it necessary to unify the hour of proper eating

The menu of the PP for the day for losing weight will be easier to do, so as to avoid the situation, to provoke the eye:

What products can and cannot be eaten with proper eating for weight loss

It is possible, it is possible:

You can in the arc of small quantities:

• ovochi, scho to revenge starch;
• cheese (fat content up to 30%);
• fruits in small quantities;
• Sir.

Can't:

• alcohol;
• corn;
• vipіchka;
• zukor.

How to properly fold the menu

First fold the PP menu for weight loss for this month, it is necessary:

1. Estimate the level of physical ambition.
2. Razrahuvati norm kcal for doba.

Riven of physical ambition can be:

Just as the rіven of physical urgency has been determined, it is possible to calculate the norm of kcal according to the following formula:

(9.99 * weight in kg) + (6.25 * length in cm) - (4.92 * weight in rokakh) -161 * coefficient. physical activity

Healthy menu for the day with extra calories 800 calories

When eating for 800 kcal per day, 3 meals a day were eaten, a snack per day. Cook vegetables and meat without olives. You can stew, cook on steam and zapkati. Dairy products low fat or with a minimum amount of fat.

The PP menu for losing weight for a day by 800 kcal for doba pіdіyde tim, who knows a low-rise way of life, or can’t have a snack on the skin for 2-3 years.

Approximate menu for the day, which will take 1000 calories for doba

The PP menu for the day for weight loss with extra calories 1000 kcal is recommended for sedentary lifestyles, as well as for those who have more speech exchange.

With this scheme of eating, 5 meals were transferred.

Vegetables can be steamed, boiled and stewed. It is necessary to uniquely add the olії.

Dairy products either low fat or with a minimum amount of fat.

Approximate menu for the day, which will cost 1200 calories for dobu

PP menu from additional calories 1200 kcal is suitable for people from average physical activity. With such a meal, it is recommended to increase the number of chances, and also to carry out additional training for the day.

3 main meals and 2 snacks were given. No special recommendations, save the smut charitable principles proper eating.

Healthy menu for the day with extra calories 1500 calories

For the most active pidide menu for 1500 kcal. To lose weight for such eating, you need a good fortune. So is the menu for the pidide, tim, whose robot is tied up with important physical challenges.

The mode of living is taken the same as for the menu for 1200 kcal.

Recipes for the first herbs with the right food for weight loss

Green borscht

1. Cut the meat into cubes and cook until fully cooked.
2. Add seasoning to the broth.
3. Add potatoes to the broth and cook until tender.
4. Tsibulyu paseruvati to a golden color.
5. Boil eggs, cool, peel and cut them into pieces.
6. Pomit the sorrel and shake it.
7. Add sorrel, cibula, eggs to the broth.
8. Kip'yatiti still 5 min. from a closed lid.
9. Let borscht infuse 15-20 min.

Chicken soup with lokshina

1. M'yaso tsіlim shmatkom vіdvariti until ready.
2. Wine the meat with the broth.
3. Add seasoning to the broth.
4. Add vegetables to the broth and bring yogo to a boil. Let's put down the lokshina and cook 5-7 min.
5. Cut the chicken meat into cubes and add the prepared grass.

Others

Baked salmon with vegetables

1. Clean the fish from the brush, wash it and dry it with a paper towel. Place in a safe container and spray lemon juice and sojvim sauce. Stop marinating in the refrigerator for 30 minutes.
2. Divide the color of the broccoli and make them.
3. Place marinated fish and broccoli on the deco.
4. Zapikati in the oven at 201 25 min.

Meatballs with sour cream sauce

• Minced meat (chicken chi indichka) - 399 g;
• grinding ginger - 21 g;
• cibulya (porizana) - 201 g;
• morquin (porizana) - 99 g;
• mashed potatoes - 10 g;
• sour cream - 99 p.

1. Add strength, spices, ginger and chasnik to minced meat. Mix it up resolutely. Zrobity from the sumishi are small bags.
2. Smear the meatballs in a dry frying pan.
3. Coat the vegetables to a golden color. Add sour cream and a little water. Extinguish some more.
4. Place the meatballs in a casserole dish and pour over the sour cream sauce. Zapikati at 180 25 hvilin.

Salati

Salad of kvassoli and pepper

1. Pour frozen kvassola with dill and bring to a boil again.
2. Cut pepper.
3. Rose the clock shop at the press.
4. Mix all the ingredients and season.

Seafood salad

• Sea cocktail (frozen sumish) - 499 g;
• ogirok - 1 piece;
• leaf lettuce - 51 g;
• oliya z olivi - 2 tbsp. l.;
• tomato (ovoch) - 1 pc.;
• soy sauce - 2 tbsp. l.

1. Drink a sea cocktail and give you a chill.
2. Zmishati oliya and sauce.
3. At the bottom of the salad bowl, put lettuce leaves.
4. Cut the tomato and ogirok into strips and call it to the beast, leaving lettuce. Trochs pour dressing.
5. Top the vegetables with a sea cocktail, salt and season with the sum of butter and sauce, which is left out.

dessert

Sirna casserole in a micro-furnace

1. Beat eggs and sir.
2. Add zukrozaminnik to the end.
3. Cut fruit into cubes and add to cheese mass.
4. Put the dish in micro-hvilova pich for 3 minutes. For tension 750 watts.

Banana and pear can be replaced with other fruits and vegetables. If the pressure of the micro-oven oven is less than 750 watts, an hour of cooking can be continued.

Rafaello PP

• grapes - 15 yagid;
• soft sir - 99 g;
• protein - 51 g;
• grinding cashew nuts - 70 g.

1. Zmіshati syre and protein. Ale not at the blender. Sumish is guilty to come out not too rare.
2. Zanurit the skin of a grape berry into a sirn sumish.
3. Take off the rolls in crushed cashews.
4. Let the zukerkas infuse in the refrigerator for 20 minutes.

PP menu, stocked for the day for weight loss, can be different and brown. Whether any recipe may be appropriate, if you replace the harvested products with permission.

Goofy remember that losing weight is an individual process, and PP is not just a diet, but a new way of life.

Article formatting: Mila Fridan

Video about Proper Eating (PP)

Principles of proper eating: