Many women are interested in how to quickly eliminate weight, so that it does not return again.The main thing must be followed by a diet, adequate nutrition, perform physical exercises and adhere to a healthy lifestyle.We offer several forms of healthy weight loss, which can be found below.
Excess weight is the main problem that bothers many women.Of course, the first question that is interested in the female representative is the easy thing and for a long time to eliminate excess body weight and bring their figure in full order.
Perhaps most weight loss will seem difficult and unreal, but this is not so.Today, many diets have been developed and the methods that allow it to eliminate kilos of quickly and forever without damaging the health of the body.So how to lose weight quickly and for a long time?
Adequate nutrition principles
First, it is worth discovering what causes causes rapid weight gain, but this is not always associated with diseases.Sometimes this can happen due to an inappropriate lifestyle, unhealthy nutrition, breach of the regime, namely food use at any time and as much as you want.
All this can be the first cause of obesity, which can later lead to irreversible health consequences.So, to begin with, before losing weight, you must 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:
- Batted sausage products, including sausages;
- Flour and confectionery products;
- Granulated sugar;
- Mayonnaise;
- Alcohol;
- Chocolate;
- Fast food;
- High degree bakery;
- Juices in Tetrapak boxes;
- Salt restriction up to 4 grams per day.
Useful products
Products that must be consumed during a healthy diet;
The following products should include a healthy diet for a weight loss diet:
- Several types of sea fish: pink salmon, keta, stavrid, trout;
- Corral bird meat: skin without skin and turkey meat;
- Beef and calves, as well as spoils;
- Fruits, approximately 5 pieces per day;
- Kuraga, plum;
- Nuts, but not in salty, fried, sweet;
- Vegetables are fresh, boiled, baked or made on steam;
- Cereals;
- Bread;
- Milk Sour - Kefir products, cottage cheese, yogurt;
- Natural cheese products.
The main rules of a healthy diet
To lose weight quickly and at the same time does not damage health, you must remember the main diet rules:
- Be sure to eat in the morning.Even if in the morning he eats a lot of food, he will not enter fat deposits, because the current working day has a large number of cases with which additional calories can be spent;
- You must use food only strictly.You can't eat in the race.During food, you must concentrate and direct all the attention only to eat;
- It is advisable to eat slow food.The stomach is better absorbed by this food;
- After taking food, you must sit for about 5 minutes so that the stomach can start digesting food normally;
- From the table you must get a little hungry.
Tip: per day to lose weight, you must drink many liquids, at least 1.5 liters of water.Water will accelerate metabolism and clean the body of harmful substances.
Dyukan diet
The Ducan diet for weight loss consists of 4 stages that are independent of each other.Each stage has certain requirements for food consumed and the diet.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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"Stroke";
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"Alternation" or "cruise";
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"Consolidation";
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"Stabilization".
Stage No. 1 "Attack"
According to the name, it is clear that this period of losing Ducan weight is based on an attack of excess body weight, which consists of accelerating its loss.This diet period is based on food with a high protein content.
During the protein nutrition period, all cells are saturated with protein.But almost all the energy level is spent to lose weight, divide fat deposits.
The duration of the diet of this period of weight loss 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 extra kilos attack will last from 3 to 5 days.If the excess weight is 10 kilograms and more, then the period lasts of 5 to 7 days, but no more than 10 days.
During the "attack" phase to Ducan, you are allowed to use the following foods:
- Several lean meat products: veal, rabbit, beef, horses.The pig and the lamb are prohibited.Meat should be done without oil use;
- Beef, calf, bird's bird, you can a little meat tongue;
- Corral bird meat, except the duck and goose.All the skin is removed from the bird;
- Various types of skin without skin.The fatty ham level must be 2 to 4 %;
- All varieties of fish.It can be prepared in different ways;
- Marine products;
- Eggs.In 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, then the consumption of yolks must be approximately 3-4 times per week;
- You can use dairy products with a low fat level.Doubtful milk is allowed with a 0 %fat content level, but no 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 better to boil, steam, stew, but not fry.
You can eat at any time and in any amount, you cannot make calories.
It is advisable to consume the following food products during the diet in a limited number:
- Coffee and tea products;
- Vinegar and soy sauce;
- It is worth limiting the greens of any kind in their Ducan menu to lose weight, as well as high seeds.Onions are possible, but no more than 1.5 heads per day;
- Any spice and seasoning should be consumed only with great need, it is better to completely exclude these components in the diet of your diet;
- The gelatin, the baking powder, the yeast are dry and raw and agar-add;
- Several cucumbers of the Kornishon variety can be used to season other dishes;
- Lemon juice for salads and other dishes;
- Salt and mustard, but only in limited amounts, otherwise it can become an obstacle to the exit of the body's fluid;
- Sucumator with zero calorie content (non -fructose, glucose, sorbitol, etc.);
- Dietary drinks;
- Crab sticks, but no 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, wraps the stomach, normalizes the work of the gastrointestinal tract and improves the chair.
Stage menu
The first day of Ducan's diet:
- 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 an ear, a piece of bread of a cutting appearance;
- In a snack you can eat pancakes from the base of the curd;
- At night we eat a piece of meat in baked and drink a glass of tea.
The second day of Ducan's diet:
- In the morning, you can eat a flour pancake cut with cottage cheese and drink a glass of tea;
- At lunchtime, you must eat a meat plate with boiled eggs;
- In a sandwich yogurt;
- At night you can eat fish with stew.
The third day of Ducan's diet:
- We have breakfast with a steam tortilla, a piece of weakly salty salmon, drink a glass of coffee;
- We have lunch with chop chops and drink yogurt;
- In a refreshment we eat cottage cheese, a glass of kefir;
- We have products for dinner per sea.
The fourth day of Ducan's diet:
- In the morning we have breakfast with cheese bran, drink a glass of coffee;
- We have lunch with a soup plate;
- In a snack, comma pancakes of the set of curd and drink a glass of tea;
- At night we eat a piece of meat made in the oven, drink a glass of kefir.
The fifth day of Ducan's diet:
- We have breakfast with boiled eggs and yogurt;
- At lunchtime, we eat fish base chops, a glass of kefir;
- In a snack we eat cottage cheese and drink a glass of milk;
- At night we eat a piece of boiled turkey fillet, a piece of melted cheese and drink a glass of tea.
The sixth day of Dukan's diet:
- In the morning we drink a glass of coffee and eat a two -egg vapor tortilla;
- For lunch, coma meatball soup;
- In a snack we drink a glass of kefir with bran;
- We had sea products and a glass of tea.
The seventh day of Dukan's diet:
- In the morning we eat a casserole dough casserole, we drink a glass of tea;
- For lunch, it is advisable to eat a plate of chip and bread of a bran flour;
- In a snack - cheese cakes and a glass of yogurt;
- At night we eat chops and drink a glass of kefir.
Stage No. 2 "Alternative" or "Cruise"
This phase of losing Ducan weight, dietary nutrition should last 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 vegetable proteins.
According to 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 better an alternation of 5/5.But those who have a slight excess weight can choose an alternation of 1/1, this diet option is more easier to tolerate by the body.
Stage menu
Monday:
- The next morning we eat boiled eggs, pieces of shear flour and drink a glass of coffee;
- In the lunch period, eat vegetable broth and meat;
- In a snack, you can eat a saucepan from the base of the curd, drink it with kefir;
- At night, you can eat a piece of baked meat and a vegetable salad.
Tuesday:
- In the morning we eat cottage cheese and fermented baked milk;
- At lunch time we eat heard;
- In a snack, you can send with a small amount of slightly salty salmon, drink a cup of coffee;
- At night, 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 Hodgepodge dish;
- We bite the pancake of brain flour and drink as a fermented way;
- At night we eat chops from the chicken base, vegetable salad.
Thursday:
- In the morning you can eat an tortilla with ham, drink a cup of coffee;
- At lunch, we eat meatballs and bran;
- We eat cheese cakes in a snack;
- At night, you can eat a portion of fish cooked in the oven and drink kefir.
Friday:
- For breakfast, eat boiled eggs, slightly salty salmon, a glass of coffee;
- At lunchtime, we eat turkey chops, a vegetable salad;
- Halfine Kefir with bran;
- At night we eat a slice of fish cooked in the oven, vegetables, a piece of melted cheese, drinks a cup of tea.
Saturday:
- In the morning we eat saucepan from the base of the curd, tea;
- For lunch, you can eat a sulfur sulfur dish with itching flour;
- Change with maritime and coffee products;
- At night, you can eat a piece of meat cooked in the oven.
Sunday:
- In the morning you can eat a steamed tortilla, a little yogurt, drink a cup of tea;
- We have lunch in handicraft meatballs, a vegetable salad;
- In a snack we eat cheese and coffee cakes;
- At night, the stew of vegetables and chicken meat.
Stage No. 3 "Consolidation"
This stage of losing Dukan's weight is a gradual transition from the diet of the "cruise" stage to daily food.The main thing is that the transition is slow.Thanks to this stage of the diet, you can fix its mass for a long time, save the results achieved.
The products of macaroni, bread, rice, potato tubers, fruits (except for grapes and bananas), as well as cherries should be introduced into the diet to lose weight.All these products are introduced into small portions.
Attention to lose weight, it is necessary once every 7 days a day of diet of protein products.It should consist only of protein products.
Stage menu
Monday:
- In the morning we eat a casserole from the base of the curd, we drink a glass of coffee;
- For lunch we eat ears with oat bran and a full -type grain;
- Eat fruits for a snack;
- At night, you can eat a slice of meat made in the oven, vegetables and boiled potato tubers.
Tuesday:
- We have breakfast with cheese cakes and drink a glass of tea;
- For lunch, you can eat a Hodgepodge with chopped flour;
- You can eat berries in a snack;
- At night, you can eat chicken and vegetable salad meatballs.
Wednesday:
- In the morning we eat a fingering sand base casserole, a glass of tea;
- For lunch, eat the ear;
- We eat fruits for a snack;
- At night, you can eat a piece of meat in baked form and drink a glass of kefir.
Thursday:
- You can choose any day of the "attack" stage.
Friday:
- In the morning we eat eggs, a little yogurt, we have tea;
- For lunch, you must eat meat meatballs with fresh vegetables;
- SMMA berries;
- At night we eat vegetable stew, a piece of baked fish in the oven.
Saturday:
- The next morning we eat the scalp with shear flour pieces, a glass of coffee;
- At lunchtime, we eat a Hodgepodge and cottage cheese;
- Swear with fruits;
- At night, you can eat a slice of cooked meat in the oven, with rice and salad.
Sunday:
- In the morning we eat boiled eggs, bread with weakly salty salmon, we take a cup of tea;
- We have lunch with turkey chops, a vegetable salad;
- Swear with fruits;
- At night we eat fish with baked vegetables in the oven, drink red wine, but no more than 2 glasses.
Stage No. 4 "Weight stabilization"
As the name is already clear, at this stage of losing weight, stabilization and stabilization of the result they are set.This is not necessary to make great efforts.It is only necessary to meet the main requirement of Dukan's diet: every day eating oats (3 tablespoons of plains per day).
And do not forget an abundant drink, you must also drink 1.5-2 liters of water per day.After the transition from a diet to regular foods, it is important to make a day with proteins once a week.Besides, it doesn't eat too much.
Stage menu
Dietary cottage pancakes to lose weight by Ducan
The components of the diet:
- 100 grams of sugar -free cottage cheese;
- A chicken egg;
- 2 tablespoons of low -fat cabin cheese;
- Sugar replaced to your liking;
- Cinnamon.
How to cook:
- All components: an egg, a low fatty cottage cheese, sugar substitute, cinnamon, placed in a cup;
- Beat everything with a blender or a blender until soft;
- Lubricate the surface of the pan with a small amount of oil and warm;
- We spread the dough with a large spoon, cover with a lid and let fry on one side until Ruddy;
- Then, turn the pancakes on the other side and also fry under the lid for several minutes;
- Lubricate the pancakes finished with cottage cheese.
Turkey star and zucchini to lose weight in Ducan
Cooking components:
- 600-650 grams of turkey meat;
- A middle size zucchini;
- Onions - 1 piece;
- Carrots - Half;
- A pair of dilig and rosemary twigs;
- A little salt.
We started cooking:
- We wash the zucchini, we clean it from the skin, we cut into two parts, take the pulp with seeds;
- The peeled pulp is chopped with small pieces;
- Place a pan on the stove, fall asleep in pieces of zucchini and add water;
- We cover the lid and let it simmer;
- Meanwhile, we wash the turkey meat, cut into small slices and place it in the pan in the zucchini;
- Rinse half of the carrots, clean and rub on a thick grater.We fell asleep to the zucchini;
- Sit a little and season with vegetables;
- We do everything until preparation.