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Day 1
Breakfast: 1 cup yoghurt 3.6% fat 1 tablespoon oatmeal (no granola, and oatmeal plain, do not add sugar or honey). Cup of coffee or tea without sugar. Glass of water. About 280 calories
Lunch: 3 eggs scrambled with vegetables (mish mash) without fat tarator large bowl. Glass of water. About 250-300 calories.
Afternoon: 200 gr fresh strawberries. Glass of water. About 64 calories.
Dinner: Grilled fish (about 300g) with a huge salad selection (only fresh vegetables, except potatoes and corn) flavored with vinegar, salt and 1 tablespoon olive oil. Glass of water. About 300 calories.
Note: On a day with a workout is good to drink AFTER workout protein shake with 1 packet of sugar in it. Read more about how to drink protein after a workout. After protein shake is good to go min 1 hour, and the best 1.5 to 2 hours and then eat. If you drink protein after a workout, then it is important to eat immediately after training.
Day 2:
Breakfast: Oatmeal with cheese (option 3 tablespoons). Glass of water. About 250 calories.
Dinner: 200g chicken (breast), grilled with a salad of choice (except potatoes and corn, seasoned with salt, vinegar, 1 tablespoon olive oil). Glass of water. About 350 calories.
Afternoon: 200 gr cherry. Glass of water. About 126 calories.
Dinner: Stuffed peppers with cheese and cottage cheese (½ eat described in recipe) 1 cup tarator. Glass of water. About 200 calories.
Day 3
Breakfast: 2 pcs. dietary pancakes. Glass of water. About 350-400 calories - breakfast of champions!
Lunch: 300g grilled fish with salad choices (how noble). Glass of water. About 300 calories.
Afternoon: 25 g hazelnuts. Glass of water. About 160 calories.
Dinner: Zucchini with yogurt and garlic (they are not fried but baked. See how I prepare them so that they are dietary). Eat belly :-). Glass of water.
Day 4
Breakfast: Toasted sandwich with 1 slice of bread with 25 grams of cheese and 50 g ham. A cup of yogurt. Glass of water. About 220 calories.
Lunch: 300g grilled fish with salad of your choice. Glass of water. About 300 calories.
Afternoon: 200 gr strawberries. Glass of water. About 64 calories.
Dinner: Green beans with yogurt - eat a belly :-). Glass of water.
Day 5
Breakfast: ½ cup yoghurt 3.6% fat and 200 g strawberries. Glass of water. About 200 calories.
Lunch: Mish mash with 3 eggs, no fat. Tarator Cup (no fat). Glass of water. About 300 calories.
Afternoon: 25 g almonds. Glass of water. About 150 calories.
Dinner: soup salmon (or fish). Eat on the abdomen. Glass of water.
The aim of the diet not only reduce weight but also change the body's metabolic processes, since the end of the diet weight hold, we reached the end of the diet. If you break the diet does not receive the desired result.
Why this diet is very good?
• its duration is 90 days and at that time could diminish 18 to 25 kg.
• the amount you can eat normally, but you should know that the ideal results in less amount of food.
• diet is not hard to withstand, it is only after the combination between food and the right to substitute days.
People with high blood pressure several weeks after starting the diet stop lekrstva used for high blood pressure.
If your weight parvita 10 days did not fall, do not give up under any circumstances and not lose faith and volya.Prodalzhavayte the end of the diet as possible at one time to download at once 5 kg.
The diet lasts 90 days and only 90 days. After completing a required 90 days holiday. After this rest, you can repeat again.
Breakfast is mandatory only fruit (in the 90 day diet and also during the 90 day rest period), because their body draws fruit sugar necessary for the nervous system!
CYCLES OF NUTRITION
The body is covered system that requires regulated and harmonious way of eating. Studies have shown that human metabolism has 3 cycles:
• 4.00 to 12.00 - cleaning cycle of the organism
• 12.00 to 20.00 - a cycle of eating
• 20.00 to 4.00 - digestive cycle
CLEANING CYCLE of the body (4:00 to 12:00)
During this cycle consumes a minimum amount of food (optional fruits) and drink more water, tea or low calorie diet napitki.Po time is breakfast with fruits!
CYCLE OF FOODS (12:00 to 20:00)
During this cycle, eat unlimited. This is not important how much you will eat and how you eat, it is imperative to keep the time between meals.
In protein day between meals should be 4 hours. On the day of beans and pulses, and carbohydrate in the day - 2 hours.
During the day the fruit should be eating more fruit, but you should know that one type of fruit is considered a meal. Between meals can have 1 to 2 hours.
Digestive CYCLE (20:00 to 4:00)
During this cycle is digested and absorbed food, so it should not eat anything. If you can not pass and are very hungry, take a piece of fruit or a glass of water, maybe tea without sugar.
SEQUENCE OF DAYS FOR FOOD
These days are the most important element of diet. Compliance with the order in which to eat, and the right combination of foods will lead to excellent results.
Diet consists of four days and regular meals a day (water) every 29th day. This diet starts with a protein day continues with legumes day, carbohydrate and ending with fruit.
This cycle is repeated until the 29th day, when I drink only water.
How to lose weight? There is only one way to lose weight - stop eating junk food, eat only good food and do exercises at home.
Before you notice only the word "exercise" I want to emphasize that if only you do not exercise to lose weight. Leading to weight loss is diet. Why is this so?
Diet is to reduce the amount of food, ie to a reduced supply of energy (calories). This is very important! Doing exercises spending power, ie consumes calories eaten, but people overestimate the effect of exercise.
If you do not stop to excessive eating, and exercise as you do - you will not lose weight!
You have two approaches - you can either stop the "bad food" or just go on a diet. Both approaches will lose weight, but the second effect is faster.
How to lose weight without drastic diet?
Do not eat and do not drink the following foods:
- Bread
- Everything has a sweet taste (not even eat fruit)
- Anything made of dough (and the bread is in this category, but just in case it separated)
- Fried and breaded
- Sandwiches and burgers
- Natural Juices
- Carbonated drinks
- Everything is packed in a beautiful small packages (they belong in the upper forbidden foods, but just in case you give an example) - sticks, pastries filled, cookies, crackers, pretzels, chips - if it is a cute little bag - do not touch: -)
How to lose weight by dieting?
Now I wrote about different diets to choose one that you like, I recommend a high protein diet as most effective.
Weight gain is much easier than losing weight. Once we have gained, how to get rid of them? Here are some tips:
1. Consult your doctor
If you are overweight, make an appointment with your doctor. Talk openly about the problems you have and the bad habits that are likely to lead to overweight. He knows what diseases you have and can discuss their concerns regarding health and the risks associated with being overweight.
2. Set realistic goals
Realize that weight does not increase overnight, and the same applies to the reduction of weight. Do not look seriously at another fad diets or diet pills, which the ads "melt fat". If it sounds too good to be true, maybe it really is. The only thing that melted most of these programs are your money .
3. Move
Make a reasonable program to reduce weight. If you live relatively close to the store, start once a day to go there on foot rather than car. Going to the mall? Before you go, do a few laps around it. If you have a car parked in the farthest possible place from what we normally use.
4. Spend your day at the computer?
Buy a set of ankle weights and do exercises to raise your legs while you are on the desk. Use the rest for lunch or for a walk. Go to work earlier than usual and his colleagues is a brisk walk. You need at least half an hour walking briskly daily to improve the condition of your heart and to benefit from exercise.
5. Reduce fat and sugar in food
Try to reduce the daily amount of fat you use. You'll be surprised if you find out how much sugar contains special coffee that you drink at work. Select a small cake or one that is made from sawdust, rather than get high. Avoid desserts. When you want to pamper yourself, head to the things that are not napalnyava. One day at the spa, a new pair of shoes. Anything that is not food, yet makes you feel good.
6. Make a habit of using whole grains
Eat with whole grains and fresh fruits. Try fruits unknown to you. Several times a week eat vegetarian food. Let your nipples breakfast food is whole grain and add milk. Add some raisins, dried fruit or nuts and create their own stereotype of this popular food.
7. Eat less
Plan what you will cook to eat and if you can cook in advance and freeze portions. Put them in small containers or bags made of foil. Stick to the amount of one rather than two servings.
8. Drink water
Give up alcohol and sugary soft drinks and drink water. Nowadays you can even buy flavored water, if you do not usually delicious. You can also flavor the water yourself and save some money. Add 15 to 30 grams per cup of flavored syrups with water of about 450 grams or just squeeze some lemon in it. To lose weight slowly put 1 tablespoon of honey and two teaspoons of cider vinegar in a clean jar with high water. Cover and shake well. Store in refrigerator, but during part of the food pour the mixture into a glass and drink a sip.
9. Decline of salad dressings, sauces and various dietary supplements
When to salad dressing is served, do not add. Instead of putting fat crackers in soup or salad, use rice cakes or thin Chinese noodles.
10. Frying is a very unhealthy
Instead, cooking, baking, stewing, use the grill, but quit for a while frying.
11. Eat a variety of
Instead of saying that you are on a diet say that eating healthy food. Let the portions are small, but experiment with different types of products that do not usually use. Try low-fat yogurt on toast and sprinkled with coconut. Replace the cream with yogurt.
12. Do not use diet pills
Even if you convinced that safe and effective, are likely to ultimately find that this is not so. An additional problem is that many diet pills react to certain drugs sold without a prescription - for example, a cough syrup.
Many people who want to lose weight is recorded in a weight loss program or make a subscription at the gym. Before you do, consider well whether you can fit classes into their daily schedule and whether you can afford them financially. Remember that in this case, engage in a written contract or agreement. Get as much information and select a plan that is feasible. When you reach your goal, do not forget to reward a job well done, but not with some kind of food!
Let's suppose that you periodically diet, achieve ideal weight, but rather old and again I caught up with it - with amazing speed. From time to time go to the gym, on every Monday starting any exercise, but due to lack of quick results and discard everything again reaching for your favorite candy bar.
Then he promised: "I'll eat three days, then I will give up everything." As a result, you suffer from constant changes in weight, guilt complexes and lack of mood.
If you realized it was time to change the situation, prepare for a lengthy process to change the figure. Will be difficult, but you will be rewarded!
Start by reviewing your diet. Here are some rules that will help you get the desired shape without damage to the health and mood.
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1. Mandatory before each meal (20-30 minutes) drink a glass of water. In addition it will reduce your sense of hunger, you will help your stomach with digestion. This is especially useful when done in the morning. Water should be slightly warmed.
2. Do not skip breakfast, lunch and dinner. If you miss any of the meals you without you during the next will take a lot of food. If possible, try to eat at the same time.
3. Your food should be delicious and useful. If your favorite products do not comply with this rule, let one of them no more than one tenth of the total amount of food they eat for a day.
4. Everyone knows that it is better to eat often but less. This does not mean that every 10 minutes you can eat in a little chocolate. Always have some kind of fruit or vegetable.
5. If your life is unthinkable without the sweet, sweet wafers and replace with dried fruits and nuts.
6. It is recommended that your lunch include soup or vegetable soup. Dinner must be lightweight in terms of quality and in terms of quantity. Nothing pastry, sweet and oily. And if you plan to spend the night dancing or "counting sheep" do not eat after 19-20 hours.
7. Pay attention to the contents of the products you use. Aim for low calorie and low carbohydrate content.
8. Do not forget to exercise. Instead of eating something in front of TV, start out with gymnastics. And the most basic exercises will be beneficial. It would be good, regularly swim or dance. If you do not have such an opportunity, try every day to do small walks, returning from work go 1-2 stops away and do not use elevators.
9. Glory and praise be to pursue policies. Pamper yourself with not another piece of cake, and a new nail polish, for example. Imagine that you are slim and beautiful and ... will be.
