Many women are interested in quickly to exert weight, so it doesn't come back again.The main thing needs to be monitored diet, proper diet, make physical exercises and follow the healthy lifestyle.We offer several ways to lose a healthy weight, which you can find below.
Excess weight is the main problem that botheres many women.Of course, the first question interested in female representative is how easy and long time to expel excess body weight and bring your figure in full orders?
Maybe the most will be lost weight looked hard and unreal, but this is not like that.Today, many diets and methods that allow you quickly and forever remove extra pounds without applying the body's health.So how quickly lose weight and for a long time?
Principles of proper nutrition
First of all, it is worth understanding that causes speed speed, but it is not always associated with diseases.Sometimes this can happen due to irregular lifestyle, unhealthy diet, mismatches with the regime, namely use food at any time and how much you want.
All this can be the first cause of obesity, which can subsequently lead to irreversible health consequences.So, for a start, before losing weight, you need to understand the diet and which products have a harmful effect on health and which are not.
Harmful products
The following products must be excluded from your Diet menu:
- Sausage products purchased, including sausages;
- Flour and confectionery products;
- Granulated sugar;
- Mayonnaise;
- Alcohol;
- Chocolate;
- Fast food;
- High quality bakery;
- Juices in tetrapak boxes;
- Limitation of salt up to 4 grams per day.
Useful products
Products that must be consumed during a healthy diet;
The following products should contain a healthy diet for weight loss diet:
- Different types of sea fish - pink salmon, Keta, Stavić, Trout;
- Poultry meat - chicken meat without leather and Turkey;
- Beef and teleso meat, as well as a blanket;
- Fruit, about 5 pieces per day;
- Kuraga, Plone;
- Walnuts but not in salty, fried, sweet;
- Vegetables are fresh, cooked, baked or made over the steam;
- Cereals;
- Bread;
- Sour -ilk products - kefir, cottage, yogurt;
- Products from natural cheese.
The main rules of a healthy diet
To quickly lose weight and do not harm health at the same time, you must remember the main diet rules:
- Be sure to eat in the morning.Even if a lot of food needs to be eaten in the morning, they will not enter fat deposits, because the current working day has a large number of cases that additional calories can be spent;
- You should use food only strictly.You can't eat on the run.During meals, you must concentrate and focus all your attention just eating;
- It is advisable to eat contentious food.Stomach is better absorbed by this food;
- After taking food, you need to sit for about 5 minutes so that the stomach can begin normally digest food;
- You have a little hungry out of the table.
Tip: Daily for weight loss, you have to drink a lot of liquid, at least 1.5 liters of water.Water will speed up metabolism and cleanse the body of harmful substances.
Dyukanova diet
The Dukan diet for weight loss consists of 4 stages that are independent of each other.Each phase has certain requirements for consuming food and diet.The efficiency of each weight loss is directly depending on the correct execution of the rules and recommendations.
Stages Diet Ducan:
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"Attack";
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"Alternation" or "cruise";
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"Consolidation";
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"Stabilization".
Station no.1 "attack"
As per name, it becomes clear that this period of loss of weight from the ducan is based on the attack of excess body weight, which consists in the acceleration of its loss.This diet breakdown is based on food with high protein content.
During the period of food protein, all cells were saturated with proteins.But almost the entire energy level is spent on weight loss, sharing fat deposits.
The duration of the diet of this 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 an additional mass is 7 to 10, then an additional pound attack will last from 3 to 5 days.If the excess weight is of 10 kilograms and more, then the period lasts 5-7 days, but not more than 10 days.
During the "attack" phase on the ducan, it is allowed to use the following food:
- Various skinny meat products - veal, rabbit, beef, horses.Pork and lamb is prohibited.Meat should be performed without the use of oil;
- Beef, calf, a bird of ainan, you can some beef;
- Poultry meat, except ducks and geese.The whole skin is removed from the bird;
- Various types of ham with no skin.The level of greasy ham should be 2 to 4%;
- All fish varieties.Can be prepared in different ways;
- Sea products;
- Eggs.Weight loss day, you can eat more than two egg yolks, and protein consumption is not limited.If the blood has a high level of cholesterol, then the yolk consumption should be around 3-4 times a week;
- You can use milk products with a low fat level.Dodgy milk is allowed with a level of fat content of 0%, but not more than 3 large spoons per day.
Tip: You cannot use vegetable oil or fat during diet for the sockets when preparing these products.It's best to cook, money, Gula, but don't fry.
You can eat at any time and in any quantity, you can't do calories.
It is advisable to consume the following food products during a diet in a limited number:
- Coffee and tea products;
- Vinegar and soy sauce;
- It is worth limiting the green species in your Ducan menu for weight loss as well as the plague seeds.Onions are possible, but not more than 1.5 heads per day;
- All spices and spices must be consumed only with great need, it is better to completely exclude these diet components from your diet;
- Gelatin, pastry powder, yeast are dry and raw and agar-agar;
- Several Kornishon variety cucumbers can be used for the season of other dishes;
- Lemon Salad juice and other dishes;
- Salt and mustard, but only in limited quantities, otherwise may become an obstacle to the exit of liquid from the body;
- Skrotor with zero calorie content (not fructose, glucose, sorbitol, etc.);
- Diet drinks;
- Crab rods, but not more than 8 pieces;
- You can use a small amount of paraffin oil (no more than 1 tablespoons).This oil has small caloric content, when used, the stomach is used, normalizes the operation of the gastrointestinal tract and improves the chair.
Stage menu
First day of ducane Ducan:
- In the morning you can have a cup of coffee, eat eggs with a crunch of cooked meat;
- At the time of lunch, it is advisable to eat an ear, a piece of bread from the layout of the cutting;
- You can eat pancakes from the base of the base;
- In the evening we eat a piece of meat in a baked shape and we have a glass of tea.
Second Dacan Daily Dacan:
- In the morning you can eat a cottage pancake with plum cheese and drink a glass of tea;
- At lunch time you should eat a plate of meat soup with cooked eggs;
- On nibbling yogurt;
- You can eat fish in Goulash in the evening.
Third Day Diet Ducan:
- We have breakfast with a steam omelette, a piece of weak salmon, drink a glass of coffee;
- We have lunch with chicken meat and drink yogurt;
- We eat a cottage on a snack, a glass of kefir;
- We have dinner on sea products.
Fourth day of the ducan diet:
- In the morning we have breakfast with a marriage bread with cheese, drink a glass of coffee;
- We have lunch with a soup plate;
- On nibbling, eat pancakes from the base of the base 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 Ducan's diet:
- Breakfast We have cooked eggs and yogurt;
- At the time of lunch we eat cubes from fish base, glass kefir;
- We eat a cottage on a snack and drink a glass of milk;
- In the evening we eat a piece of cooked turkey fillet, a piece of melted cheese and drink a glass of tea.
The sixth day of Dukan nutrition:
- In the morning, we drink a glass of coffee and eating a steamy two-egg omel;
- For lunch, eat a meat soup from the soup;
- We drink a glass of kefir with a dam on a snack;
- We have dinner with sea products and a glass of tea.
The seventh day of Dukan diet:
- We eat the cassen mass of cheese in the morning, drink a glass of tea;
- It is recommended for lunch to eat a plate chip and bread from flour flour;
- On nibbling - cheeses and glass of yogurt;
- We eat cubes in the evening and drink a glass of kefir.
Stage no.2 "alternation" or "cruise"
This phase of weight loss from the ducan, a dietary diet should last until the weight of the body acquires the desired result.The main feature of this diet phase is that the change is the regular protein days with protein-vegetables.
According to the recommendations of the Ducan nutrition, for weight loss, you can choose a change yourself - 1/1, 2/2 or 5/5.People who have a great excess body weight better choose alternating 5/5.But those who have a slight excess weight, you can choose an alternate 1/1, this diet option is easiest for body toleration.
Stage menu
Monday:
- We eat cooked eggs in the next morning, pieces of flour cuts and drink a glass of coffee;
- During the lunch period, eat vegetable and meat soup;
- You can eat a casserole from a database from a biting, drink it with a kefir;
- In the evening you can eat a piece of roasted meat and vegetable salad.
Tuesday:
- We eat a cottage and fermented baked milk in the morning;
- At the time of lunch we eat ear;
- On biting, can you have a slight salmon slightly slightly, drink a cup of coffee;
- In the evening you can eat a roll from the base of meat, drink a cup of coffee.
Wednesday:
- We eat a cottage for breakfast, yogurt, a cup of coffee;
- You can eat a plate of hodgepodge at the time of lunch;
- We bitten the pancake of brows flour and drink as a fermented way;
- In the evening we eat cubes of chicken base, vegetable salad.
Thursday:
- In the morning you can eat an omelet with ham, drink a cup of coffee;
- We eat hats of meatballs and a bran on the lunch;
- We eat cheeses on a snack;
- In the evening you can eat a slice of fish cooked in the oven and drink kefir.
Friday:
- For breakfast, eat cooked eggs, slightly slavish salmon, cup of coffee;
- At the time of lunch we eat cubes from Turkey, herbal salad;
- Hulyne kefir with brown;
- In the evening, we eat a slice of fish cooked in the oven, vegetables, a piece of melted cheese, drink a cup of tea.
Saturday:
- We eat cassenas from the trail, tea;
- For lunch, you can eat a plate sulfur sulfur sulfur with flour for a helicopter;
- Seafood and cafe switch;
- In the evening you can eat a piece of meat cooked in the oven.
Sunday:
- In the morning you can eat the vapor omelet, little yogurt, drink a cup of tea;
- We have lunch on handicraft meatballs, vegetable salad;
- We eat cheeses and coffee on a snack;
- In the evening, stew from vegetables and chicken meat.
Phase no.3 "Consolidation"
This phase of weight loss from Dukan is a gradual transition from the diet phase of the "cruise" until everyday food.The main thing is that the transition is slow.Thanks to this diet stage, you can fix your mass for a long time, save the achieved results.
Macaroni products, bread, rice, potatoes, fruits (except grapes and bananas), as well as cherries should be introduced in a weight loss diet.All these products are introduced in small portions.
Attention to lose weight, it takes once in 7 days to day a diet from protein products.It should consist only of protein products.
Stage menu
Monday:
- We eat a casserade from a database in the morning, drink a glass of coffee;
- We eat an ear with an oatman and grain whole species for lunch.
- Eating fruits for a snack;
- In the evening, you can eat a slice of meat made in the oven, vegetables and cooked potato tubers.
Tuesday:
- We have breakfast with Cheesecakes and we have a glass of tea;
- You can eat hodgepodge with chopped flour for lunch;
- You can eat berries on a snack;
- In the evening you can eat meatballs from chicken and vegetable salad.
Wednesday:
- We eat a cottage basement, a glass of tea in the morning;
- Eat your ear for lunch;
- We eat fruit for snack;
- In the evening, you can eat a piece of meat in a roast form and drink a glass of kefir.
Thursday:
- You can choose any day from the "attack" phase.
Friday:
- We eat eggs in the morning, a little yogurt, drink tea;
- For lunch you should eat beef meatballs with fresh vegetables;
- SMAT berries;
- In the evening we eat a stew from vegetables, a piece of fish baked in the oven.
Saturday:
- We eat a scalp with pieces of type of flour chunks, a glass of coffee;
- We eat hodgepodge and a cottage at the time of lunch;
- Gripped 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 cooked eggs, bread with a weak salmon, have a cup of tea;
- We have lunch with turkey, herbal salad;
- Gripped with fruit;
- In the evening we eat fish with vegetables roasted in the oven, drink red wine, but not more than 2 glasses.
Stage no.4 "Weight Stabilization"
As the name is already clear, at this stage of losing weight, stabilization and stabilization of the achieved results are fixed.This is not necessary to achieve great efforts.It is necessary to only meet the main request of the Dukan diet - eat oatmeal (3 tablespoons. Plains a day).
And also don't forget about a heavy drink, you have to drink 1.5-2 liters of water a day.After crossing the diet in regular food, it is important to do one day with protein once a week.Also, don't overeat too.
Stage menu
Dietary pancakes from a cottage for weight loss of Ducan
Diet components components:
- 100 grams of sugar-free cheese cottages;
- One chicken egg;
- 2 tablespoons with low cottage;
- Sugar replacement according to your taste;
- Cinnamon.
How to cook:
- All components - egg, eggs cheese, cheese, sugar replacement, cinnamon, placed in one cup;
- Wins everything with a mixer or blender until smooth;
- Lubricate the surface of the pan with a small amount of oil and warm;
- Let's expand the dough with a large spoon, let's cover the lid and leave to fry on one side until I'm a hole;
- Further, turn pancakes to the other side, and fry under the lid for a few minutes;
- Vallaps ready-made pancakes with a cottage.
Star from turkey and zucchini for weight loss on the ducan
Cooking components:
- 600-650 grams of turkey meat;
- One middle flask;
- LUK - 1 piece;
- Carrot - half;
- Several twigs of Koper and Rosemary;
- A little salt.
We start cooking:
- We wash the zucchini, we clean it from the skin, cut into two parts, remove the cellulose with seeds;
- Peeled pulp chops with small pieces;
- Put a pan on the stove, fall asleep pieces of zucchini and add water;
- We cover the lid and leave to goulame on a small heat;
- In the meantime, we wash turkey meat, cut into small slices and put it in a pan in a zucchini;
- Rinse half the carrot, clean and rub it on the rough grater.We fall asleep for zucchini;
- Sit down a little and season with greenery;
- We deny everything to readiness.