Many women are interested in how to quickly reject the weight, so that it does not come back again.The main thing must be followed by a diet, good nutrition, physical exercises and adhere to a healthy lifestyle.We offer several ways to lose healthy weight, which you can discover below.
Excess weight is the main problem that disturbs many women.Of course, the first question that is interested in the female representative is the ease with which and for a long time to eliminate excess body weight and bring your silhouette in the middle of order?
Maybe most weights will seem difficult and unreal, but that is not the case.Today, many diets have been developed and methods that allow you to quickly and forever eliminate too much pounds without harming body health.So how to lose weight quickly and for a long time?
Appropriate nutrition principles
First of all, it is worth determining the cause that causes rapid weight gain, but it is not always associated with diseases.Sometimes this can happen due to an inappropriate lifestyle, unhealthy nutrition, non-compliance with the diet, namely the use of food at any time and as much as you wish.
All this can be the first cause of obesity, which can subsequently lead to irreversible consequences for health.So, to start, before losing weight, you need to understand the diet and what 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;
- Powdered sugar;
- Mayonnaise;
- Alcohol;
- Chocolate;
- Fast food;
- High quality bakery;
- Juice in tetrapak boxes;
- Salt restriction up to 4 grams per day.
Useful products
Products that should be consumed during healthy diet;
The following products should include a healthy diet for a weight loss diet:
- Various types of sea fish - pink salmon, keta, stavrid, trout;
- Poultry meat - skin -free chicken meat and turkey;
- Beef and calf meat, as well as offs;
- Fruits, around 5 pieces per day;
- Kuraga, prunes;
- Nuts, but not salted, fried, sweet;
- The vegetables are fresh, boiled, baked or made on steam;
- Cereals;
- Bread;
- Square products - Kéfir, cottage cheese, yogurt;
- Natural cheese products.
The main rules of healthy food
In order to quickly lose weight and at the same time do not harm health, you must remember the main rules of the diet:
- Be sure to eat in the morning.Even if in the morning to eat a lot of food, he will not go in fat deposits, because the current working day has a large number of cases with which additional calories can be spent;
- You should only use food strictly.You can't eat on the race.During consumption, you must concentrate and attract all the attention only to eating;
- It is advisable to eat slow food.The stomach is better absorbed by this food;
- After having food, you should sit for about 5 minutes so that the stomach can start digesting food normally;
- From the table, you have to go out a little hungry.
Tip: per day for weight loss, you should drink a lot of 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 stages independent of each other.Each step has certain requirements for foods consumed and the diet.The effectiveness of each regime for weight loss depends directly on the exact execution of the rules and recommendations.
Ducan Diet phases:
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"Attack";
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"Alternation" or "cruise";
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"Consolidation";
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"Stabilization".
Step n ° 1 "attack"
According to the name, it becomes clear that this Ducan weight loss period is based on an attack on excess body weight, which consists in accelerating its loss.This diet period is based on rich protein -content foods.
During the protein nutrition period, all cells are saturated with protein.But almost all of the energy level is spent to lose weight, dividing fat deposits.
The duration of the diet of this weight loss period can be calculated according to the following scheme:
If the additional books are 5 or a little less, "the attack" is several days.If the additional mass is 7 to 10 years, the attack on additional books will last from 3 to 5 days.If excess weight is 10 kilograms and more, the period lasts 5 to 7 days, but not more than 10 days.
During the "attack" phase on Ducan, it is authorized to use the following foods:
- Various meat products - calf, rabbit, beef, horses.Pork and lamb are prohibited.The meat should be carried out without the use of oil;
- Beef, calf, open bird, you can a small beef tongue;
- Poultry meat, except duck and goose.The whole skin is removed from the bird;
- Various types of skinless ham.The level of fatty ham should be 2 to 4%;
- All varieties of fish.It can be prepared in different ways;
- Marine products;
- Eggs.A day to lose weight, you cannot eat more than two yolks and protein consumption is not limited.If the blood has a high level of cholesterol, the consumption of yolks should be around 3 to 4 times a week;
- You can use dairy products with a low fat level.Doubling milk is authorized with a level of fat content of 0%, but not more than 3 large spoons per day.
Advice: You cannot use vegetable oil or fat during the diet for Ducan when preparing these products.It is better to boil, to spray, to stew, but not to fry.
You can eat at any time and in any quantity, you cannot make calories.
It is advisable to consume the following food products during the diet: a limited number:
- Coffee and tea products;
- Vinegar and soy sauce;
- It is worth limiting the Greens of all kinds in your ducan menu for weight loss, as well as carvi seeds.Onions are possible, but not more than 1.5 heads per day;
- All spices and seasonings should only be consumed with a great need, it is preferable to completely exclude these components from the diet from your diet;
- Gelatin, baking powder, yeast are dry and raw and agar-agar;
- Several cucumbers of the variety of Kornishon 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 outlet of the body;
- SUCROTOR with a zero calorie content (non -fructose, glucose, sorbitol, etc.);
- Food drinks;
- Crab sticks, but not 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 envelops the stomach, normalizes the work of the gastrointestinal tract and improves the chair.
Scene menu
The first day of the Ducan regime:
- In the morning, you can drink a cup of coffee, eat eggs with a slice of boiled meat;
- At lunchtime, it is advisable to eat a ear, a piece of bread with a cutting appearance;
- On a snack, you can eat pancakes from the database of the curd;
- In the evening, we eat a piece of meat in cooked form and drink a glass of tea.
The second day of the Ducan regime:
- In the morning, you can eat a cutting of flour cut with a cottage cheese and have a glass of tea;
- At lunchtime, you should eat a plate of meat broth with hard eggs;
- On a yogurt snack;
- In the evening, you can eat fish in the stew.
The third day of the Ducan regime:
- We have breakfast with a steam omelet, a piece of weakly salty salmon, drink a glass of coffee;
- We have lunch with chicken meat cutlets and drink yogurt;
- At a snack, we eat cottage cheese, a glass of kefir;
- We dinner by maritime products.
The fourth day of the Ducan regime:
- In the morning, we have breakfast with sound bread with cheese, drink a glass of coffee;
- We have lunch with a soup plate;
- At a snack, eat pancakes from the Caillé 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.
The fifth day of the ducan diet:
- We have breakfast with hard eggs and yogurt;
- At lunchtime, we eat chops of the fish base, a glass of kefir;
- At a snack, we eat cottage cheese and drink a glass of milk;
- In the evening, we eat a piece of boiled turkey net, a piece of melted 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 of two eggs;
- For lunch, eat soup with meatballs;
- On a snack, we drink a glass of kefir with sound;
- We dine with sea products and a glass of tea.
The seventh day of the Dukan regime:
- In the morning, we eat a mass of cottage cheese, drink a glass of tea;
- For lunch, it is advisable to eat a plate of chip and bread in a sound flour;
- On a snack - cheese cakes and a glass of yogurt;
- In the evening, we eat cutlets and drink a glass of kefir.
Step n ° 2 "Alternation" or "Cruise"
This phase of losing the weight of Ducan, food nutrition should last until the body weight acquires the desired result.The main characteristic of this stage of the diet is that the alternation of ordinary protein days with protein-vegetable.
Depending on the recommendations of the ducan diet, to lose weight, you can choose the alternation yourself - 1/1, 2/2 or 5/5.People who have a great excess body weight choose an alternation of 5/5.But those who have a slight excess weight, you can choose an alternation of 1/1, this diet option is easier to tolerate by the body.
Scene menu
Monday:
- The next morning, we eat hard eggs, pieces of cut type flour and drink a glass of coffee;
- During the lunch period, eat vegetables and meat broth;
- On a snack, you can eat a saucepan from the curd base, drink it with kefir;
- In the evening, you can eat a piece of baked meat and a vegetable salad.
Tuesday:
- In the morning, we eat cottage cheese and baked milk in fermented oven;
- At lunchtime, we eat the ear;
- On a snack, you can canpey with a small amount of slightly salty salmon, drink a cup of coffee;
- In the evening, you can eat a roll of a meat base, drink a cup of coffee.
Wednesday:
- For breakfast, we eat cottage cheese, yogurt, coffee cup;
- At lunchtime, you can eat a plate of Méli-Mélo;
- We bit the pancake of sound flour and drink like a fermented way;
- In the evening, we eat cutlets from the chicken base, the vegetable salad.
THURSDAY:
- In the morning, you can eat an omelet with ham, drink a cup of coffee;
- At lunch, we eat plugs of meat and sound meat;
- We eat cheese cakes at a snack;
- In the evening, you can eat a baked fish slice and drink kefir.
Friday:
- For breakfast, eat hard eggs, slightly salty salmon, a glass of coffee;
- At lunchtime, we eat cutlets in a turkey, a vegetable salad;
- Halfine Kefir with Bran;
- In the evening, we eat a slice of baked fish, the vegetables, a piece of melted cheese, drink a cup of tea.
SATURDAY:
- In the morning, we eat the casserole dish of the curd base, tea;
- For lunch, you can eat a plate of a sulfur sulfur sulfur with helical-parlia flour;
- Contact maritime products and coffee;
- In the evening, you can eat a piece of baked meat.
Sunday:
- In the morning, you can eat a steamed omelet, a little yogurt, drink a cup of tea;
- We have lunch on craft meat meat, a vegetable salad;
- At a snack, we eat cheese and coffee cakes;
- In the evening, the stew of vegetables and chicken meat.
Step n ° 3 "Consolidation"
This stage of Dukan's weight loss is a gradual transition from the diet from the "cruise" stage to daily food.The main thing is that the transition is slow.Thanks to this diet step, you can repair your mass for a long time, except the results obtained.
Macaron products, bread, rice, potato tubers, fruits (with the exception of grapes and bananas), as well as cherries must be introduced into the diet to lose weight.All these products are introduced into small portions.
Be careful to lose weight, it takes once every 7 days a day of the diet from protein products.It should only be formed protein products.
Scene menu
Monday:
- In the morning, we eat a saucepan of the curd base, drink a glass of coffee;
- For lunch, we eat ear with oat sound and whole type grain;
- 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 cheese cakes and drink a glass of tea;
- For lunch, you can eat a meli-melo with chopped flour;
- You can eat berries on a snack;
- In the evening, you can eat meatballs from the chicken salad and vegetables.
Wednesday:
- In the morning, we eat a basic saucepan of covers, a glass of tea;
- For lunch, eat your ear;
- We eat fruit for a snack;
- In the evening, you can eat a piece of meat in cooked in the oven and drink a glass of kefir.
THURSDAY:
- You can choose any day from the "Attack" step.
Friday:
- In the morning, we eat eggs, a little yogurt, drink tea;
- For lunch, you should eat beef meat with fresh vegetables;
- Smat berries;
- In the evening, we eat vegetable stew, a piece of baked fish.
SATURDAY:
- The next morning, we eat the scalp with pieces of cut type flour, a glass of coffee;
- At lunchtime, we eat a meli-melo and cottage cheese;
- Swear with fruit;
- In the evening, you can eat a slice of baked meat, with rice and salad.
Sunday:
- In the morning, we eat hard eggs, weakly salty salmon bread, drink a cup of tea;
- We have lunch with turkey cutlets, a vegetable salad;
- Swear with fruit;
- In the evening, we eat fish with vegetables cooked in the oven, drink red wine, but not more than 2 glasses.
Step n ° 4 "weight stabilization"
As its name is already clear, at this stage of weight loss, stabilization and stabilization of the result obtained are fixed.This is not necessary to make great efforts.It is only necessary to meet the main requirement of the Dukan diet - every day eats oatmeal (3 tablespoons of plains per day).
And don't forget an abundant consumption either, you should also drink 1.5 to 2 liters of water per day.After transitioning a diet with ordinary foods, it is important to one day do with proteins once a week.In addition, don't eat too much.
Scene menu
Cottage cheese food pancakes for weight loss by Ducan
The components of the diet components:
- 100 grams of mass of cottage cheese without sugar;
- A chicken egg;
- 2 tablespoons of cottage cheese with low canvas content;
- Sugar substitute for your taste;
- Cinnamon.
How to cook:
- All the components - an egg, cottage cheese with low fat content, sugar substitute, cinnamon, put in a cup;
- Beat everything with a mixer or mixer until smooth consistency;
- Lubricate the surface of the pan with a small amount of oil and hot;
- We store the dough with a large spoon, cover with a lid and let it fry on one side until Ruddy;
- Then turn the pancakes on the other side and fry them under the lid for several minutes;
- Lubricate the finished pancakes with cottage cheese.
Star of turkey and zucchini for weight loss on Ducan
Cooking components:
- 600-650 grams of turkey meat;
- Medium -sized zucchini;
- Onions - 1 piece;
- Carrots - half;
- Some twigs of dill and rosemary;
- A little salt.
We start to cook:
- We wash the zucchini, the skin cleaning, we are cut into two parts, let's take out the pulp with seeds;
- The peeled pulp is chopped with small pieces;
- Put a saucepan on the stove, fall asleep pieces of zucchini and add water;
- We cover the lid and leave the stew on low heat;
- Meanwhile, we wash the turkey meat, cut into small slices and put it in the pan in the zucchini;
- Rinse half of the carrots, clean it and rub it on a coarse grater.We fall asleep with zucchini;
- Sit a little and season with greens;
- We went to the preparation.