Many women are interested in how to quickly lose weight so that they do not return again.The main thing should be followed by a diet, proper nutrition, exercise exercise and adhere to a healthy lifestyle.We offer several ways of healthy weight loss that you can find out below.
Exceeded weight is the main problem that bothers many women.Of course, the first question that is interested in a female representative is how easy and for a long time to throw away excess weight and bring your figure in full order?
Most weight loss may look difficult and unreal, but this is not the case.Today, many diets and methods have been developed that allow you to remove extra pounds quickly and forever without harming your body health.So how do you lose weight quickly and for a long time?
Principles of proper nutrition
First of all, it's worth understanding what causes rapid weight gain, but this is not always related to disease.Sometimes this can happen due to an improper lifestyle, unhealthy eating, non -compliance with the regime, namely the use of food at any time and as much as you want.
All this can be the first cause of obesity, which can subsequently lead to irreversible health effects.So, for starters, before you lose weight, you need to understand the diet and what products have a harmful effect on health and which do not.
Harmful
The following products should be excluded from your diet menu:
- Purchased sausage products, including sausages;
- Flour and confectionery products;
- Granulated sugar;
- Mayonnaise;
- Alcohol;
- Chocolate;
- Fast food;
- High -end bakery;
- Juices in Tetrapack Boxes;
- Restricting salt to 4 grams per 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 seafood - pink salmon, ketta, stavid, trout;
- Homemade meat - chicken without skin and turkey;
- Beef and calves meat, as well as offal;
- Fruits, about 5 pieces a day;
- Kuraga, plums;
- Nuts, but not in salt, fried, sweet;
- The vegetables are fresh, cooked, baked or cooked over steam;
- Cereals;
- Bread;
- Yogurt products - kefir, cottage cheese, yogurt;
- Natural cheese products.
The basic rules for a healthy diet
To lose weight quickly and at the same time do not harm your health, you need to remember the basic rules of the diet:
- Don't forget to eat in the morning.Even if you eat a lot of food in the morning, it will not go into fat deposits, since the current working day has a large number of cases that can consume additional calories;
- You should only use the food strictly.You can't eat on the go.During your diet, you should concentrate and focus all the attention of nutrition;
- It is advisable to eat slow food.The stomach is better absorbed than this food;
- Once you have taken food, you should sit for about 5 minutes so that the stomach begins to absorb the food normally;
- You have to come out of the table a little hungry.
Tip: You should drink plenty of fluids per day for weight loss, at least 1.5 liters of water.Water will accelerate metabolism and cleanse the body of harmful substances.
Dyukan diet
Ducan's weight loss diet consists of 4 stages that are independent of each other.Each stage has certain requirements for the food consumed and the diet.The effectiveness of each weight loss diet depends directly on the correct implementation of the rules and recommendations.
Ducan diet phases:
-
"Attack";
-
"Alternation" or "cruise";
-
Consolidation;
-
"Stabilization".
Stage 1 "Attack"
According to the name, it is clear that this period of weight loss from Dukan is based on an attack of excess body weight, which is to accelerate its loss.This diet period is based on high protein foods.
During the protein feeding period, all cells are saturated with protein.But almost the entire level of energy is spent on weight loss, dividing fat deposits.
The duration of the diet of this weight loss period 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, then the attack of extra pounds will last from 3 to 5 days.If the excess weight is 10 pounds and more, then the period lasts 5-7 days, but not more than 10 days.
Ducan is allowed to use the following foods during the Ducan attack phase:
- Various lean meat products - veal, rabbit, beef, horses.Pork and lamb is prohibited.Meat should be made without the use of butter;
- Beef, calf, birds Compound, you can a little beef;
- Homemade meat, except duck and goose.All skin is removed from the bird;
- Different types of skinless ham.The level of fat ham should be from 2 to 4 %;
- All varieties of fish.Can be prepared in different ways;
- Seafood;
- Eggs.In one day, to lose weight, you can eat no more than two yolks, and protein consumption is not limited.If the blood has a high cholesterol level, then the consumption of yolks should be about 3-4 times a week;
- You can use low fat dairy products.Known milk is allowed with a fat content of 0 %, but not more than 3 large spoons per day.
Tip: You cannot use vegetable oil or fat during the Ducan diet when preparing these products.It is best to cook, steam, stew, but not frying.
You can eat at any time and in any amount, you cannot make calories.
It is advisable to consume the following foods during a limited diet:
- 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 cell seeds.Onions are possible, but not more than 1.5 heads a day;
- All spices and spices should only be consumed with great need, it is better to completely exclude these components of the diet from your diet;
- Gelatin, baking powder, yeast are dry and raw and agar-agar;
- Several Kornishon 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 output of fluid from the body;
- Sucrotor with zero calorie content (not fructose, glucose, sorbitol, etc.);
- Diet drinks;
- Crab sticks, but not more than 8 pieces;
- You can use a small amount of paraffin oil (not more than 1 tbsp).This oil has a small calorie content when used, envelops the stomach, normalizes the work of the gastrointestinal tract and improves the chair.
Stage menu
The first day of Dukan's diet:
- In the morning you can drink a cup of coffee, eat eggs with a slice of cooked meat;
- During lunch, it is advisable to eat an ear, a piece of bread of cutting species;
- At breakfast you can eat cottage cheese pancakes;
- In the evening we eat a piece of meat in baked form and drink a cup of tea.
The second day of Dukan's diet:
- In the morning, you can eat cat flour pancake with a cottage filling and drink a cup of tea;
- You should eat a dish with meat broth with boiled eggs during lunch;
- At breakfast yogurt;
- In the evening you can eat fish in stew.
The third day of Dukan's diet:
- We have a steam omelette, a piece of slightly salted salmon, drink a cup of coffee;
- We dine with chicken chops and drink yogurt;
- At breakfast we eat cottage cheese, a glass of kefir;
- We have dinner in seafood.
The fourth day of Dukan's diet:
- In the morning we have bread with cheese bread, drink a cup of coffee;
- We dine with a plate of soup;
- At breakfast, eat pancakes of cottage cheese and drink a cup of tea;
- In the evening we eat a piece of meat cooked in the oven, we drink a glass of yogurt.
The fifth day of Dukan's diet:
- Breakfast with boiled eggs and yogurt;
- At noon we eat chops from the fish base, a glass of kefir;
- At breakfast we eat cottage cheese and drink a glass of milk;
- In the evening we eat a piece of boiled turkey fillet, a piece of melted cheese and drink a cup of tea.
Ducan's sixth day:
- In the morning we drink a cup of coffee and eat a steam omelette of two eggs;
- Eat a meatball soup for lunch;
- At breakfast we drink a glass of kefir with bran;
- We have dinner with seafood and a cup of tea.
The seventh day of Ducan's diet:
- In the morning we eat a cottage cheese table, drink a cup of tea;
- For lunch, it is advisable to eat a chip and bread of bran flour;
- At breakfast - cheesecake and a glass of yogurt;
- In the evening we eat chops and drink a glass of yogurt.
Stage # 2 "alternation" or "cruise"
This phase of weight loss from Dukan, dietary nutrition should continue until the weight of the body acquires the desired result.The main characteristic of this stage of the diet is that the alternation of ordinary protein days with protein vegetatives.
According to the recommendations of Ducan's diet, to lose weight, you can choose the alternation yourself - 1/1, 2/2 or 5/5.People who have a lot of excess weight are better off choosing 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 bear from the body.
Stage menu
Monday:
- The next morning we eat boiled eggs, pieces of cutting flour and drank a cup of coffee;
- Eat a vegetable and meat broth during lunch;
- At breakfast you can eat a cottage cheese pot, drink it with kefir;
- In the evening you can eat a piece of roasted meat and vegetable salad.
Tuesday:
- In the morning we eat cottage cheese and fermented roasted milk;
- We eat your ear during lunch;
- At breakfast you can get with a small amount of slightly salted salmon, drink a cup of coffee;
- In the evening you can eat a roll of meat base, drink a cup of coffee.
Wednesday:
- For breakfast we eat cottage cheese, yogurt, a cup of coffee;
- At noon you can eat a plate with Hagepoj;
- We bite the pancake of flour and drink as a fermented way;
- In the evening we eat chicken base cutlets, vegetable salad.
Thursday:
- In the morning you can eat omelette with ham, drink a cup of coffee;
- At noon we eat hats of meatballs and bran;
- We eat cheesecakes at breakfast;
- In the evening you can eat a slice of fish prepared in the oven and drink kefir.
Friday:
- For breakfast, eat boiled eggs, lightly salted salmon, a cup of coffee;
- During lunch we eat turkey cutlets, vegetable salad;
- Halon Kefir with Bran;
- In the evening we eat a slice of fish prepared in the oven, vegetables, a piece of melted cheese, drink a cup of tea.
Saturday:
- In the morning we eat a cottage cheese, tea;
- For lunch you can eat a plate of sulfur sulfur sulfur with chopper flour;
- Switch with seafood and coffee;
- In the evening you can eat a piece of meat cooked in the oven.
Sunday:
- In the morning you can eat omelette, some yogurt, drink a cup of tea;
- We dine on meatballs with crafts, vegetable salad;
- At breakfast we eat cheesecake and coffee;
- In the evening, stews of vegetables and chicken meat.
Stage # 3 "Consolidation"
This stage of weight loss from Ducan is a gradual transition from the diet to the "cruise" stage to daily food.The main thing is that the transition is slow.Thanks to this stage of the diet, you can repair your table for a long time, maintain the results achieved.
Macaroni products, bread, rice, potato tubers, fruits (except grapes and bananas), and cherries should be introduced into the weight loss diet.All of these products are introduced in small portions.
Attention to lose weight is required once every 7 days a diet day of protein products.It should only consist of protein products.
Stage menu
Monday:
- In the morning we eat a cottage cheese, drink a cup of coffee;
- For lunch we eat ear with oat bran and whole grain of type;
- Eat fruit for breakfast;
- In the evening you can eat a slice of meat made in the oven, vegetables and cooked tubers.
Tuesday:
- We have a cheesecake and drink a cup of tea;
- For lunch, you can eat a hager with sliced flour;
- You can eat fruit at breakfast;
- In the evening you can eat chicken and vegetable salad meatballs.
Wednesday:
- In the morning we eat a casserole from the base of the cheese cottage, a cup of tea;
- Eat ear for lunch;
- We eat fruit for breakfast;
- In the evening you can eat a piece of meat in baked form and drink a glass of yogurt.
Thursday:
- You can choose every day from the Attack stage.
Friday:
- In the morning we eat eggs, some yogurt, drink tea;
- For lunch you should eat beef meatballs with fresh vegetables;
- Smooth fruits;
- In the evening we eat a stew of vegetables, a piece of fish baked in the oven.
Saturday:
- The next morning we eat the scalp with pieces of cutting flour, a cup of coffee;
- We eat trick and cottage cheese during lunch;
- 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 slightly salted salmon, drink a cup of tea;
- Lunch with turkey chops, vegetable salad;
- I swear with fruit;
- In the evening we eat fish with vegetables baked in the oven, drink red wine, but no more than 2 glasses.
Stage 4 "Stabilization of Weight"
As the name is already clear, at this stage of weight loss, stabilization and stabilization of the achieved result is fixed.This is not required to make great efforts.All you have to do is fulfill the basic requirement of Dukan's diet - Eat oatmeal every day (3 tablespoons planes a day).
And also do not forget about an abundant drink, you should also drink 1.5-2 liters of water a day.After the transition of a diet to regular food, it is important to make one day with protein once a week.Also, don't overeat too much.
Stage menu
Dietary pancakes from Ducan weight loss cottage cheese
The component components of the diet:
- 100 grams of sugar without sugar;
- One chicken egg;
- 2 tablespoons of low fat vines;
- Replacement of sugar to your taste;
- Cinnamon.
How to cook:
- All components - egg, low -fat cottage cheese, sugar substitute, cinnamon, place in one glass;
- Beat everything with a mixer or blender until smooth;
- Lubricate the surface of the pan with a small amount of butter and warm;
- We spread the dough with a large spoon, cover with a lid and let fry on one side until stirred;
- Then turn the pancakes to the other side and also fry under the lid for a few minutes;
- Lubricate the finished pancakes with cottage cheese.
A turkey star and zucchini to lose weight on Dukan
Cooking components:
- 600-650 grams of turkey meat;
- One medium zucchini environment;
- Onions - 1 piece;
- Carrots - half;
- Several twigs of dill and rosemary;
- A little salt.
We start cooking:
- We wash the zucchini, clean it from the skin, cut it into two parts, remove the pulp with seeds;
- The peeled slurry is cut with small pieces;
- Place a pan on the stove, fall asleep pieces of zucchini and add water;
- Cover the lid and allow to stew over low heat;
- In the meantime, we wash the turkey meat, cut into small slices and place it in the pan to the zucchini;
- Rinse half the carrots, clean and rub it on a rough grater.We fall asleep to the zucchini;
- Sit a little and season with greens;
- We suffocate everything until ready.