Many women are interested in how to quickly throw weight so that they do not come back again.The main thing should be followed by a diet, proper nutrition, performing physical exercises and adhering to a healthy lifestyle.We offer some ways of healthy weight loss, which you can detect below.
Excess weight is the main problem that concerns many women.Of course, the first question that is interested in the female representative is how easy and for a long time to throw excess body weight and bring your figure in order?
Maybe most of the losing weight will look difficult and unreal, but that's not the case.Today many diets and methods have been developed that allow you to remove extra and permanently extra pounds without damaging the health of the body.So how to lose weight quickly and for a long time?
The principles of proper food
First of all, it is worth understanding what the cause causes a rapid weight gain, but this is not always associated with diseases.Sometimes this can be due to an unhealthy lifestyle, unhealthy food, disrespect for the regimen, namely using food at all times and as much as you like.
All this can be the first cause of overweight, which can then lead to irreversible health consequences.So for starters, before you lose weight, you need to understand the diet and which products have a detrimental effect on health and which is not.
Harmful products
The following products should be excluded from your diet menu:
- Salami purchased products, including sausages;
- Flour and sweets products;
- Crushed sugar;
- Mayonnaise;
- Alcohol;
- Chocolate;
- Fast food;
- High -scale bakery;
- Liquids in tetrapak boxes;
- Limiting salt up to 4 grams a day.
Useful products
Products to be consumed during a healthy diet;
The following products should include a healthy diet for a weight loss diet:
- Different types of sea fish - pink salmon, keta, stavrid, trout;
- Poultry meat - chicken without skin and turkey;
- Beef and beef, as well as outside;
- Fruit, about 5 pieces a day;
- Quraga, prunes;
- Nuts, but not in saline, fried, sweet;
- The vegetables are fresh, boiled, roasted or steamed;
- Cereals;
- Bread;
- Gossip products - kefir, cottage cheese, yogurt;
- Natural cheese products.
The main rules of the healthy diet
In order to lose weight quickly and at the same time do not harm your health, you need to remember the main rules of the diet:
- Make sure you eat in the morning.Even if in the morning to eat a lot of food, it will not go to fat deposits, because the current work day has a large number of cases with which additional calories can pass;
- You should only use food strictly.You can't eat on the run.During eating, you need to focus and direct all the attention to eat;
- It is advisable to eat slow food.The stomach is best absorbed by this food;
- After getting food, you should sit for about 5 minutes so that the stomach starts to digest food normally;
- From the table you have to go out a little hungry.
Tip: per day for weight loss, you should drink plenty of liquids, at least 1.5 liters of water.Water will speed up metabolism and purify the body of harmful substances.
Dyukan diet
The Ducan diet for weight loss consists of 4 phases that are independent of one another.There are any phase certain requirements for consumed nutrition and diet.The effectiveness of each diet for weight loss depends directly on the correct execution of the rules and recommendations.
Ducan diet stages:
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"Attack";
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"Alternation" or "navigation";
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"Consolidation";
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"Stabilization".
Stage no.1 "attack"
According to the name, it becomes clear that this period of weight loss by Ducan is based on an attack of excess body weight, which consists of accelerating its loss.This diet period is based on food with a high protein content.
During the protein nutrition period, all cells are saturated with protein.But almost the whole level of energy is spent on weight loss, sharing fat deposits.
The duration of the diet of this period of weight loss can be calculated according to the following scheme:
If extra pounds are 5 or a little less, "attack" is a few days.If the additional mass is from 7 to 10, then the additional pound attack will last from 3 to 5 days.If the excess weight is from 10 pounds and above, then the period lasts 5-7 days, but no more than 10 days.
During the "attack" phase on Ducan, it is allowed to use the following foods:
- Various lean meat products - beef, bunny, beef, horses.Pork and lamb is forbidden.The meat should be done without the use of oil;
- Beef, beef, open bird, you can a small beef tongue;
- Bird meat, except duck and goose.All the skin is removed from the bird;
- Different types of skin -free bacon.The level of fatty bacon should be from 2 to 4 %;
- All types of fish.Can be prepared in different ways;
- Marine products;
- Eggs.In a day to lose weight, you can eat no more than two yellow, and protein consumption is not limited.If the blood has a high cholesterol level, then the consumption of yellow should be about 3-4 times a week;
- You can use dairy products with a low fat level.Clumsy milk is allowed with a level of fat content of 0 %, but not more than 3 large spoons a day.
Tip: You cannot use vegetable or fat oil during the diet for Ducan when preparing these products.It is better to boil, steam, worry, but not fried.
You can eat at any time and in any amount, 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 greens of any kind to your Ducan menu for weight loss as well as lobster seeds.Onions are possible, but no more than 1.5 heads a day;
- Anydo spice and spices should only be consumed with great need, it is best to completely exclude these ingredients in the diet from your diet;
- Gelatin, baking powder, yeast are dry and raw and agar-agar;
- Some cucumbers of the variety of cornery can be used for the season of 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 body's fluid from the body;
- Sucrotor with zero calorie content (not fructose, glucose, sorbitol, etc.);
- Dietary drinks;
- Crab sticks, but no more than 8 pieces;
- You can use a small amount of paraffin oil (no more than 1 tablespoon).This oil has a small calorie content, when used, it wraps the stomach, normalizes the work of the gastrointestinal tract and improves the chair.
Menu on stage
The first day of Ducan's diet:
- In the morning you can drink a cup of coffee, eat eggs with a slice of boiled meat;
- At lunch time, it is advisable to eat an ear, a piece of bread from a cut look;
- In a snack you can eat pancakes from the base of the cottage cheese;
- In the evening we eat a piece of meat in a roasted shape and drink a glass of tea.
Second day of Ducan's diet:
- In the morning, you can eat a pout with curd cut flour and drink a glass of tea;
- At the time of lunch, you should eat a plate of meat soup with boiled eggs;
- In a snack yogurt;
- In the evening you can eat fish in worry.
The third day of Ducan's diet:
- We have breakfast with a steam omelet, a piece of weak salmon, drink a glass of coffee;
- We have lunch with chicken pieces and drink yogurt;
- In a snack we eat curd, a glass of kefir;
- We have dinner by seafood.
The fourth day of Ducan's diet:
- In the morning we have breakfast with bran with cheese, drink a glass of coffee;
- We have lunch with a plate of soup;
- In a snack, eat pies from the base of the cottage cheese and drink a glass of tea;
- In the evening we eat a piece of meat made in the oven, drink a glass of kefir.
Fifth Day of Ducan's diet:
- We have breakfast with boiled eggs and yogurt;
- During lunch, we eat cutting from the base of the fish, a glass of kefir;
- In a snack we eat curd and drink a glass of milk;
- In the evening we eat a piece of boiled turkey fillet, a piece of molten cheese and drink a glass of tea.
The sixth day of the Dukan diet:
- In the morning we drink a glass of coffee and eat a steam omelet with two eggs;
- For lunch, eat soup with meat;
- In a snack we drink a glass of kefir with bran;
- We have dinner with seafood and a glass of tea.
The seventh day of the Dukan diet:
- In the morning we eat a casserole with cheese cheese cottage cheese, drink a glass of tea;
- For lunch, it is advisable to eat a plate of chip and bread from a bran;
- In a snack - cheesecakes and a glass of yogurt;
- In the evening we eat cutting and drink a glass of kefir.
Stage no.2 "alternation" or "navigation"
This phase of weight loss by Ducan, dietary nutrition should last until body weight acquires the desired result.The main characteristic of this phase of the diet is that the alternation of ordinary protein-living protein days.
According to Ducan's diet recommendations, to lose weight, you can choose the alternation yourself - 1/1, 2/2 or 5/5.People who have a large excess body weight choose a 5/5 alternation.But those who have a low weight weight, you can choose an alternation of 1/1, this option of a diet is easier tolerated by the body.
Menu on stage
Monday:
- The next morning we eat boiled eggs, pieces of cutting flour and drink a glass of coffee;
- At lunch, eat vegetable soup and meat;
- In a snack, you can eat a casserole from the base of the cottage cheese, drink it with kefir;
- In the evening, you can eat a piece of roasted meat and a vegetable salad.
Tuesday:
- In the morning we eat curd and fermented baked milk;
- At the time of lunch we eat;
- In a snack, you may be able to make a small amount of salty salmon, drink a cup of coffee;
- In the evening, you can eat a scroll from a meat base, drink a cup of coffee.
Wednesday:
- For breakfast we eat cottage cheese, yogurt, cup of coffee;
- At lunch, you can eat a plate with Hodgepodge;
- We bite the bran flour pan and drink as a fermented way;
- In the evening we eat cutting from the base of the chicken, vegetable salad.
Thursday:
- In the morning you can eat an omelet with bacon, drink a cup of coffee;
- At lunch, we eat hats with meatballs and bran;
- We eat cheesecakes in a snack;
- In the evening, you can eat a slice of fish cooked in the oven and drink kefir.
Friday:
- For breakfast, eat boiled eggs, slightly salty salmon, a glass of coffee;
- During lunch, we eat cutting from a turkey, a vegetable salad;
- Kefir half with Bran;
- In the evening we eat a slice of fish cooked in the oven, vegetables, a piece of molten cheese, we drink a cup of tea.
Saturday:
- In the morning we eat casserole from the base of the cottage cheese, tea;
- For lunch, you can eat a plate of a sulfur of sulfur with chopper flour;
- Switch with seafood and coffee products;
- In the evening, you can eat a piece of meat cooked in the oven.
Sunday:
- In the morning you can eat a steamed omelet, a little yogurt, drink a cup of tea;
- We have lunch in artisan, a vegetable salad;
- In a snack eat cheesecakes and brown;
- In the evening, boiling from vegetables and chicken meat.
Stage no.3 "Consolidation"
This phase of weight loss from the Dukan is a gradual transition from the "navigation" phase diet to daily nutrition.The main thing is that the transition is slow.Thanks to this phase of the diet, you can adjust your mass for a long time, save the results achieved.
Pasta products, bread, rice, potato tubers, fruits (in addition to grapes and bananas), as well as cherries should be put into a diet for weight loss.All of these products are presented in small parts.
Attention to lose weight, it is necessary to once every 7 days a diet from protein products.It should consist only of protein products.
Menu on stage
Monday:
- In the morning we eat a casserole from the base of the cottage cheese, we drink a glass of coffee;
- For lunch we eat with oats and a whole grain -yp;
- Eat fruit for a snack;
- In the evening, you can eat a slice of meat made in the oven, vegetables and boiled potatoes.
Tuesday:
- We have breakfast with cheesecakes and drink a glass of tea;
- For lunch, you can eat a hodgepodge with chopped flour;
- You can eat berries in a snack;
- In the evening, you can eat meatballs from chicken and vegetable salad.
Wednesday:
- In the morning we eat a curd-cheese-based casserole, a glass of tea;
- For lunch, eat ear;
- We eat fruit for a snack;
- In the evening, you can eat a piece of meat in a ripe shape and drink a glass of kefir.
Thursday:
- You can choose daily from the "attack" phase.
Friday:
- In the morning we eat eggs, a little yogurt, we drink tea;
- For lunch, you should eat beef with fresh vegetables;
- Berries SMAT;
- In the evening we eat the vegetables, a piece of baked fish.
Saturday:
- The next morning we eat the scalp with pieces of cutting flour, a glass of coffee;
- At the time of lunch, we eat a hodgepodge and cottage cheese;
- I swear with fruit;
- In the evening, you can eat a slice of meat cooked in the oven, with rice and salad.
Sunday:
- In the morning we eat boiled eggs, bread with poor salmon, we drink a cup of tea;
- We have lunch with turkey cut, a vegetable salad;
- I swear with fruit;
- In the evening we eat fish with baked vegetables in the oven, drink red wine, but no more than 2 cups.
Stage no.4 "Weight Stabilization"
Since the name is already clear, at this stage of weight loss, stabilization and stabilization of the result achieved are fixed.This is not required to make great efforts.It is only necessary to meet the main requirement of the Dukan diet - eat oats every day (3 tablespoons in the plane per day).
And also do not forget about an abundant drink, you should also drink 1.5-2 liters of water a day.After spending a diet in regular nutrition, it is important to make a day with protein once a week.Also, don't overdo it too much.
Menu on stage
Dietary pancakes from cheese curd for weight loss by ducan
Components of the diet:
- 100 grams of sugar -free cheese mass;
- A chicken egg;
- 2 tablespoons low curd;
- Replace the sugar for your taste;
- Cinnamon
How to cook:
- All ingredients - an egg, low retail curd, sugar substitute, cinnamon, placed in a cup;
- Beat everything with a mixer or blender until it is quiet;
- Lubricate the surface of the pan with a small amount of oil and warm;
- We spread the dough with a large spoon, cover with lid and let it blush from one side to ruddy;
- Next, turn the pancakes on the other side and also fry under the lid for a few minutes;
- Lubricate the finished pies with cottage cheese.
Star from a turkey and zucchini for weight loss in Ducan
Cooking ingredients:
- 600-650 grams of turkey meat;
- A medium -sized zucchini;
- Onions - 1 pc;
- Carrots - half;
- A pair of fennel and rosemary branches;
- A little salt.
We start cooking:
- We wash the zucchini, clean it from the skin, cut into two pieces, bring the pulp with seeds;
- The peeled pulp is chopped with small pieces;
- Place a pan on the stove, fall asleep pieces of squash and add water;
- We cover the lid and leave to simmer over low heat;
- In the meantime, we wash the turkey meat, cut into small slices and place it in a pan in zucchini;
- Rinse half the carrots, clean and rub in a thick grater.We fall asleep in zucchini;
- Sit a little and season with greens;
- We boil everything to the readiness.