Many women are interested in how to complete the weight quickly so that it does not return.The main thing must follow from a diet, an appropriate diet, physical exercises and a healthy lifestyle.We offer various options for healthy weight loss that you can find out below.
Obesity is the main problem that botheres many women.The first question that is interested in the female representative is of course how simple and long it is to throw off the excess body weight and bring your figure in full order?
Perhaps most of the weight will seem difficult and unreal, but that's not the case.Today, many diets were developed and methods with which they can remove additional pounds quickly and forever without damage to the body's health.So how can you lose weight quickly and long?
Principles of the right nutrition
First of all, it is worthwhile to find out which cause causes a quick weight gain, but this is not always associated with diseases.Sometimes this can happen due to improper lifestyle, an unhealthy diet, non -compliance with the regime, namely food consumption at any time and as much as you want.
All of this can be the first cause of obesity, which can later lead to irreversible health consequences.For the beginning, before you lose weight, you have 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:
- Purchased sausage products, including sausages;
- Flour and confectionery products;
- Granulated sugar;
- Mayonnaise;
- Alcohol;
- Chocolate;
- Fast food;
- High quality bakery;
- Juices in boxes with Tetrapak;
- Salt restriction up to 4 grams per day.
Useful products
Products that need to be consumed during a healthy diet.
The following products should include a healthy diet for a nutrition of weight loss:
- Different types of sea fish - pink salmon, keta, stavrid, trout;
- Poultry meat - chicken meat without skin and turkey;
- Beef and calf meat as well as waste;
- Fruits, about 5 pieces a day;
- Kuraga, Prunes;
- Nuts, but not salty, fried, sweet;
- Vegetables are fresh, cooked, baked or made over steam;
- Grain;
- Bread;
- Sour -Milk products -Kefir, cottage cheese, yogurt;
- Natural cheese products.
The main rules for healthy eating
In order to lose weight quickly and at the same time not to impair health, you must remember the main rules of nutrition:
- Make sure you eat in the morning.Even if there is a lot of food in the morning, it will not be in fat deposits because the current working day contains a large number of cases that can be used to output additional calories.
- You should only use food.You can't eat on the run.During the meal, you only have to focus on and steer all attention on the food.
- It is advisable to eat slow food.The stomach is better absorbed by this meal;
- After taking food, you have to sit for about 5 minutes so that the stomach can normally digest the normal meal.
- You have to go out of the table a little hungry.
Tip: If you lose weight, you have to drink many liquids, at least 1.5 liters of water.Water accelerates the metabolism and cleans the body of harmful substances.
Dyukans diet
The Ducan diet for weight loss consists of 4 independent levels.Each phase has certain requirements for the food consumed and nutrition.The effectiveness of each diet 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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"Change" or "cruise";
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"Consolidation";
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"Stabilization".
Level No. 1 "attack"
According to the name, it becomes clear that this time of losing weight by Ducan is based on an attack on an excessive body weight that exists to accelerate its loss.This is based on food with a high protein content.
During the time of protein nutrition, all cells are saturated with proteins.But almost the entire energy level is spent on weight loss and weight loss and fat deposits are divided.
The duration of the diet of this time of weight loss can be calculated in accordance with the following scheme:
If the additional pounds or a little less is, the "attack" is several days.If the additional mass is 7 to 10, the attack of additional pounds of 3 to 5 days takes.If the overweight of 10 kilograms and above is, the period takes 5-7 days, but not more than 10 days.
During the phase attack on Ducan, it may use the following foods:
- Various meager meat products - veal, rabbits, beef, horses.Pork and lamb are prohibited.Meat should be used without oil;
- Beef, veal, bird not, you can have a small beef tongue;
- Poultry meat, except duck and goose.The whole skin is removed from the bird;
- Different types of ham without skin.The fat ham should be between 2 and 4 %;
- All varieties of fish.It can be prepared in different ways;
- Marine products;
- Eggs.In one day to lose weight, you cannot eat more than two egg yolks, and protein consumption is not limited.If the blood has high cholesterol levels, the consumption of egg yolk should be about 3-4 times a week.
- You can use dairy products with a low level of fat.Doubtful milk is permitted with a fat content of 0 %, but not more than 3 large spoons per day.
Tip: During the diet for Ducan, you cannot use vegetable oil or fat in the production of these products.It is best to cook, steam, stew, but not fry.
You can eat at any time and you cannot do calories in a lot.
It is advisable to consume the following foods during nutrition in a limited number:
- Coffee and tea products;
- Vinegar and soy sauce;
- It is worth restricting the Green of all kinds in your Ducan menu for weight loss and caraway seeds.Onions are possible, but not more than 1.5 heads a day;
- All spices and spices may only be consumed with great need.It is better to completely exclude these components for nutrition.
- Gelatin, baking powder, yeast are dry and raw and agar agar;
- Several cucumbers of the Cornishon variety 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 output from the body.
- Sucrotor with zero calorie content (not fructose, glucose, sorbitol, etc.);
- Nutrition drinks;
- Crab sticks, but not more than 8 pieces;
- You can use a small amount of paraffin oil (not more than 1 tablespoon).This oil has a small calorie content when used to envelop the stomach, normalize the work of the stomach intestine tract and improve the chair.
Stage menu
The first day of Ducan diet:
- In the morning you can drink a cup of coffee, eat eggs with a piece of cooked meat.
- At lunchtime it is advisable to eat an ear, a piece of bread from a cutting look.
- You can eat pancakes from the curd base on a snack.
- In the evening we eat a piece of meat in a baked shape and drink a glass of tea.
The second day of Ducan diet:
- In the morning you can eat a pancake out of carving flour with cow's cheese filling and drink a glass of tea.
- At lunchtime you should eat a plate of meat broth with cooked eggs.
- On a snack yogurt;
- In the evening you can eat fish in stew.
The third day of Ducan diet:
- We have breakfast with a steam comelet, a piece of weak salted salmon, drink a glass of coffee;
- We eat with chicken with chicken with lunch and drink yogurt.
- With a snack we eat cottage cheese, a glass of kefir;
- We eat on lake products.
The fourth day of Ducan:
- In the morning we have breakfast with brown bread with cheese, drink a glass of coffee.
- We eat with a plate of soup for lunch;
- Eat on a snack pancake from the curd base and drink a glass of tea.
- In the evening we eat a piece of meat that was made in the oven and drink a glass of kefir.
The fifth day of Ducan's diet:
- We have breakfast with cooked eggs and yogurt;
- At lunchtime we eat shafs from the fish base, a glass of kefir;
- With a snack we eat cottage cheese 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 diet:
- In the morning we drink a glass of coffee and eat a steam omelet from two eggs.
- Eat meatball soup for lunch;
- On a snack we drink a glass of kefir with bran;
- We eat with sea products and a glass of tea.
The seventh day of Dukan diet:
- In the morning we eat a casserole from hut cheese mass, drink a glass of tea;
- For lunch, it is advisable to eat a plate of chip and bread from a glory.
- On a snack - cheesecake and a glass of yogurt;
- In the evening we eat Spitzer and drink a glass of kefir.
Level No. 2 "Change" or "Cruise"
This phase of losing weight by Ducan, the diet of food should take time for the body's weight to achieve the desired result.The main feature of this phase of nutrition is that the change of ordinary protein can be vegetable with protein.
After the recommendations of Ducan's diet to lose weight, you can select the change yourself - 1/1, 2/2 or 5/5.People who have a large excess body weight better choose a change of 5/5.But those who have a slight weight surplus can select a change of 1/1.This option of a diet is most physically easier to tolerate.
Stage menu
Monday:
- The next morning we eat cooked eggs, cutting types and drink a glass of coffee.
- Eat broth from vegetables and meat during the lunch break.
- On a snack you can eat a casserole from the curd base and drink it with kefir.
- In the evening you can eat a piece of baked meat and a salad vegetables.
Tuesday:
- In the morning we eat cottage cheese and fermented back milk;
- At lunchtime we eat ear;
- On a snack you can drink a cup of coffee with a small amount of slightly salted salmon.
- In the evening you can eat a role from a meat base and drink a cup of coffee.
Wednesday:
- For breakfast we eat cottage cheese, yogurt, cup of coffee;
- At lunchtime you can eat a plate of HodgePodge.
- We bite the pancake of Kleierehl and drink as a fermented way;
- In the evening we eat spikes from chicken base, vegetable salad.
Thursday:
- In the morning you can eat an omelet with ham and drink a cup of coffee.
- At lunch we eat meatballs and bran;
- We eat cheesecake on a snack;
- In the evening you can eat a slice of fish that are cooked in the oven and drink kefir.
Friday:
- Eggs cooked for breakfast, slightly salted salmon, eat a glass of coffee;
- At lunchtime we eat schnitzel from a turkey, a vegetable salad;
- Semi -in -law with Bran;
- In the evening we eat a slice of fish that cooked in the oven, vegetables, a piece of melted cheese, drink a cup of tea.
Saturday:
- In the morning we eat casserole from the curd base, tea;
- For lunch you can eat a plate with a sulfur sulfur with a helicopter flour.
- Change with lake products and coffee;
- In the evening you can eat a piece of meat cooked in the oven.
Sunday:
- In the morning you can dampen an omelet, a little yogurt, drink a cup of tea.
- We eat on craft meat balls for lunch, a salad made of vegetables;
- With a snack we eat cheesecake and coffee;
- In the evening the stew made of vegetables and chicken meat.
Level No. 3 "Consolidation"
This phase of losing weight from Dukan is a gradual transition from the diet of the "cruise" to everyday food.The main thing is that the transition is slow.Thanks to this diet phase, you can repair your mass for a long time and save the results achieved.
Macarone products, bread, rice, potato strokes, fruits (with the exception of grapes and bananas) and cherries should be inserted into the diet to lose weight.All of these products are introduced in small portions.
Losing attention to weight It should only consist of protein products.
Stage menu
Monday:
- In the morning we eat a casserole from the curd base, drink a glass of coffee;
- For lunch we eat ears with oat bran and an entire grain.
- Eat fruit for a snack;
- In the evening you can eat a piece of meat from the oven, vegetables and cooked tubers.
Tuesday:
- We have breakfast with cheesecake and drink a glass of tea.
- For lunch you can eat a HodgePodge with chopped flour.
- You can eat berries on a snack;
- In the evening you can eat meatballs from chicken and vegetable salad.
Wednesday:
- In the morning we eat a casserole from a cottage cheese-bear base, a glass of tea;
- Eat your ear for lunch;
- We eat fruit for a snack;
- In the evening you can eat a piece of meat in a baked form and drink a glass of kefir.
Thursday:
- You can choose from the "attack level" every day.
Friday:
- In the morning we eat eggs, a little yogurt, drink tea;
- For lunch you should eat beef balls with fresh vegetables.
- Smat berries;
- In the evening we eat a stew made of vegetables, a piece of fish baked in the oven.
Saturday:
- The next morning we eat scalp with cutting varieties, a glass of coffee;
- At lunchtime we eat a HodgePodge and a cottage cheese.
- Swers with fruits;
- In the evening you can eat a slice of meat that is cooked in the oven with rice and salad.
Sunday:
- In the morning we eat cooked eggs, bread with weak salted salmon, drink a cup of tea;
- We eat with turkey chops, a vegetable salad;
- Swers with fruits;
- In the evening we eat fish with vegetables baked in the oven, drink red wine, but not more than 2 glasses.
Level no. 4 "Stabilization of the weight"
Since the name is already clear, in this phase of weight, stabilization and stabilization of the result achieved are determined.This is not necessary to make great efforts.It is only necessary to meet the main requirement for Dukan's nutrition - daily oatmeal eat (3 tablespoons of plains per day).
And don't forget a plenty of drink either, you also have to drink 1.5-2 liters of water a day.After the transition of a diet to normal foods, it is important to make a day with protein once a week.Also not eat too much.
Stage menu
Nutritional pancakes made of cottage cheese for weight reduction by Ducan
The component components of the diet:
- 100 grams of hut cheese mass without sugar;
- A chicken;
- 2 tablespoons of cheap cottage cheese;
- Sugar replacement for your taste;
- Cinnamon.
How to cook:
- All components - an egg, low -fat hut cheese, sugar substitute, cinnamon, in a cup;
- Overload everything with a mixer or a mixer until you are smooth.
- Lubricate the surface of the pan with a small amount of oil and warm;
- We distribute the dough with a large spoon, cover it with a lid and let them roast reddish on one side.
- Next, turn the pancakes onto the other side and fry them under the lid for a few minutes.
- Lubricate the finished pancakes with cottage cheese.
Star from a turkey and zucchini for weight loss at Ducan
Cooking components:
- 600-650 grams of turkey meat;
- A medium -sized zucchini;
- Onions - 1 piece;
- Carrots - half;
- A few branches of dill and rosemary;
- A little salt.
We start cooking:
- We wash the zucchini, clean them from the skin, cut into two parts, take out the pulp with seeds.
- The peeled pulp is chopped with small pieces;
- Put a pan on the stove, fall asleep zucchini and add water.
- We cover the lid and can be stuffed over low heat.
- In the meantime, we wash the tap cock, cut into small slices and put it in the pan to the zucchini.
- Rinse half of the carrots, clean and grate on a rough grater.We fall asleep in the zucchini;
- Sit down a little and season with green;
- We braise everything to the willingness.