Among the modern abundance of diets, it is easy to get confused.
Low Carb, Low Fat, High Protein, High fiber, Chinese tea diets, 2-day fasting, cleansing diets … It’s not easy for a newcomer to figure it out. Although, in my look, the diet should be simple and clear. If so, then all all you have to do is just stick to your nutrition plan. AND very soon you will be able to see real results!
We have prepared a nutrition program for you so that it it was easy to follow. She is for those who want:
- Quickly get rid of fat (in other words, lose weight)
- Save muscle mass
- How to lose weight with proper nutrition?
- Weight Loss Program
- Food and Drinks to Avoid Completely
- Weight Loss Sample Plan – Menu
How to lose weight with proper nutrition?
Losing weight comes down to a fairly simple scheme – you should consume fewer calories than you burn. That’s all. The best way do it – stick to your diet and exercise exercises. So let’s go straight to the plan nutrition.
It can be expressed in a few words: eat small and well balanced portions throughout the day. If to speak more specifically, you should eat 3 times a day and make 2 snacks. By add another snack if necessary. Time between meals should be 3 hours.
Weight Loss Program
Consume the following foods:
- Spinach
- Broccoli
- Green, Red and Yellow Peppers
- Cucumbers
- The apples
- Asparagus
- Cauliflower
- Green bean
- Cabbage
- Celery
- All green leafy vegetables except iceberg lettuce
- Water
Eat 2-4 servings of the following foods daily:
- Carrot
- Bananas
- Berries
- Peaches
- Plums
- Oranges
- More fruits you love
With each meal, eat 100-170 grams of one of following products. They can be grilled, stewed or bake. No breading and frying!
- Turkey breast
- Chicken breasts
- Steak
- Pork (lean)
- Eggs (2 or 3 pcs.)
With each bite, eat one serving of the following foods. In stay on this diet I do not recommend consuming dairy products, but if you feel an urgent need for them, then eat them during snacks:
- Almond
- Walnuts
- Cashew
- Natural peanut butter (sugar and salt free)
- Yogurt
- Low fat cottage cheese
- Skimmed milk
The following foods should only be eaten after training and only in small amount:
- Oatmeal
- Brown rice
- Legumes
- Potatoes
- Whole Grain Bread and Pasta
- Other Whole Grain Products
The following foods are consumed in extremely limited quantities. or exclude altogether:
- Salad Dressing Sauces
- Butter
- Cheese
Food and Drinks to Avoid Completely
- Soda (tons of sugar and empty calories)
- Alcohol (empty calories, as well as unhealthy foods, associated with its use)
- Sugar
- Fast food
- Salad dressings (mayonnaise, etc.)
Weight Loss Sample Plan – Menu
Here is an example of what your day should look like in terms of power supply:
- 6:00 Workout
- 7:30 omelet from 2 eggs (fried without oil in a skillet with non-stick coating) with green pepper and onion, 1 toast, small cup of berries with melon and pineapple, 1 cup of black coffee.
- 10:30 10 almonds, 1 apple
- 13:00 a large plate of spinach salad with cucumber and celery, chicken breast with sauce
- 16:00 handful of walnuts, 1 orange
- 18:30 grilled steak, large portion steamed asparagus, a small portion of lettuce leaves salad and tomato with a little vinaigrette refueling.
- 21:00 4 bunches of celery with a little natural peanut butter
A few final tips:
- Drink a large glass of water with each meal
- Prepare and pack your meals in advance for a week in advance. I usually do it doing on Sunday. It greatly simplifies the diet if you eat alone the same products every day.
- Keep a food diary and track your weight. You should lose about 1 kg per week. If you lose less, then you need to do diet more stringent. If you lose more, then perhaps need to add another 1 snack.
- Eliminate ready-made packaged foods.
If you have any comments or questions, write them to comments!