You can make a good gift for yourself and a new year, – delay, tomorrow you have to do one more thing for today. So, first, you a super plan, you can do it with which to bring the body into perfect shape in just 21 days.
The first week
Experts are unanimous on the point WH: no, a healthier and more productive way to lose those extra pounds and tighten muscles, the more together, proper nutrition, physical activity, and discipline.
Well, miracle pill? Unfortunate people who ask for the power of faith in these patients with kidney drugs. Maybe, just starve for a month ? Yes, nervous, to be with a lady body slow metabolism and hoard fat, in any way, even carrots. For a start, everything is over. A time went.
Diet plan
Your mission: to create and adapt such a system to not give food power increases, the body's metabolic processes and helps body burn excess fat and build Nov.
You must have a basic diet: chicken, turkey, lean red meat + fish, avocado, olive oil + egg milk + fruit, vegetables and greens + whole grain products + natural spices and spice net + stagnant water.
Prohibited: any canned product + soft drink (water) + + alcohol smoked, salted and roasted products + refined sugar and white flour + sources of caffeine (coffee, tea, energy drinks, chocolate).
TIP
Try as much as possible and not fresh fruits and vegetables thermal processing; the most appropriate method for cooking meat, fish, side dish – cooking and baking.
Sample menu
Most importantly nutrition – various! Here is the proposed menu every week, just for an example, the combined product. You three alternative lists of your favorite dishes and make them, at its discretion, by considering your own options or come in and proposed the calories each meal, or an overview "section, a flat stomach in a day" and there's something delicious to choose.
Breakfast
- 200 gr oatmeal, dried fruit; ⅔ cup low-fat milk; fruit
- or grain toast 2; 30 grams of cheese, boiled eggs; fruit
- or 150-200 grams of curd with honey; 30 g nuts, a glass of fresh fruit juice
- Vegetable salad dressing, lemon juice and olive oil; hot sandwich (whole grain bread, greens, chicken breast, soft cheese); fruit
- or porridge, lettuce, chicken breast, tomato sauce, honey and Dijon mustard; fruit
- or a sandwich with whole grain bread, salmon, avocado, and fennel; natural yoghurt
Dinner
- Vegetable salad with the fish in the oven
- or whole wheat pasta, lean ground beef, garlic, parsley, tomatoes and dried herbs; herbal tea
- or chicken fillet, skinless; dressing, baked vegetables (zucchini, broccoli, onion, olive oil and spices), fresh tomatoes, 1 tablespoon white
Second week
I noticed, what is it limited? When you have to train hard and encourage yourself to say it can't be chocolate. Of your salvation milk and dairy products: they contain the amino acid tryptophan for the synthesis of the hormone serotonin organ a good mood.
Why does your wife struggle then 10 days nothing is drawn, it makes sense to give up all kinds of beans, cabbage and dried fruits – these products can cause bloating and gas the first not to give a chance of a happy results.
Sample menu
Breakfast
- Omelette two eggs; tomatoes; 30 g cheese; a small baked apple with honey and cinnamon
- or smoothies, bananas, drinking water, yogurt, and vanilla; roll with salmon, avocado and cucumber
- or quickly fried 200 g buckwheat porridge with onion, carrot, and bell pepper; natural yogurt; fruit
Lunch
- 250 ml chicken soup with chicken and vegetables; lettuce, tomatoes, cucumbers, onions, stuffed peppers and extra virgin olive oil and flax seed
- or a salad with baked pumpkin, spinach, sheep's cheese and lemon-oil dressing; 2 bread, lean ham with cocoa extracts; fruit
- or 250 gr couscous with sautéed vegetables (carrots, onions, corn, peas Yesil)
Dinner
- Pete finely chopped beef, lettuce and a sauce with natural yoghurt, garlic and dill)
- or, garnish the steak with fresh vegetables; baked apples with honey and cinnamon
- or 1 cooked beetroot; 3 bread, soft goat cheese with cocoa extracts; and 10 large olives
TIP
Snack abandonment – that there is to maintain stable sugar levels a low calorie meal, blood circulation, and make sure that what you eat could go up to every, night cruise. Perfect domain cookies – fruit or fruit, crackers, soft cheese; evening – dairy products, fresh vegetables, salad.
When to eat how much
Hunger brought ... no effort, no remember, a portion:
- 100-150 G vegetables (punch size)
- 150 ml milk and milk products
- 120 grams of meat or fish (about palm-sized)
- 1 teaspoon vegetable oil
- 12 grapes
- 1 apple, banana, orange or pear
- ½ Grapefruit or Mango
- ¼ Avocado
Third week
Success, a three-week program depends to a large extent, you can't get a good rest. Try to improve the quality of resting, listening, night, classical or jazz music: rhythm of the night research has shown that the pleasure people tunes 60-80 beats / min, the better I slept.
Sample menu
Breakfast
- Cheesecake with maple syrup natural yoghurt; fruit
- or one with a hot sandwich rye bread, lettuce, boiled egg slices, and fried chicken; fruit
- or 200 grams muesli, milk and dried fruits; fresh figs; 30 grams of hard cheese
Lunch
- Warm quinoa salad, sautéed vegetables, turkeys, and coriander; fruit
- or juice, toast and a boiled egg, 50 g Mozzarella tomatoes under balsamic sauce
- or fish fillet on toast with peanut pasta vegetable salad; fruit
Dinner
- Whole wheat spaghetti and chicken, ground beef and tomato sauce, garlic, and parsley; vegetable salad
- or brown rice and ground beef stuffed peppers in the oven; 6 cherry tomatoes 1 tablespoon soft cheese and Greens
- or rosemary and a vegetable side dish with fish fillet; natural yoghurt
Meanwhile, Swedish scientists seeking a sheath dress with a squeeze, which knows exactly what is more healthy bread: rye. If it is proven experimentally, then 8 hours later ate a snack on rye grain wheat less hungry than those people themselves.
TIP
Now, there are various small desserts – fruit-strawberries cottage cheese yeah. A pinch of cinnamon or vanilla but if them easy, infallible body, and the bored test. Cinnamon, meanwhile, still and regulate blood sugar levels, because hunger does not allow you to don't confuse your head.