A simple diet for losing weight

The content of the article

• The basic principles of diet
• Prohibited and Allowed Products
• Proper nutrition
• Diet menu for a flat stomach for 7 days
• Diet and exercise for the abdomen and legs

The female nature is such that it is not easy to remove fat at the waist. There are various ways to solve the problem of fatty deposits on the stomach. For example, buckwheat or kefir version of a mono diet for weight loss. The diet for losing weight is especially effective in getting rid of excess fat on the waist. It is based on the principles of proper nutrition, so the diet has a positive effect on metabolic processes and the functioning of the gastrointestinal tract. To achieve the cherished goal, a flat stomach, you will have to radically change eating habits.

The basic principles of diet

A diet for weight loss of the sides and abdomen involves the exclusion of fats of any kind from the diet and the minimal consumption of foods with protein content. The basis of nutrition during the diet is plant foods: vegetables, fruits, unsweetened green tea. This weight loss system is divided into 3 stages:

1. Preparation period. Its duration is 7 days. To lose weight during this time, you will need to gradually abandon high-calorie, diet-prohibited foods
2. Main stage. This period will need to comply with all the principles of a diet for weight loss. The second period lasts from 1 to 3 weeks. The duration of this stage depends on the initial weight of the person. Women weighing more than 80 kg are recommended to stretch the second period of the diet for 3 weeks, and the diet is less strict for them. These measures are necessary to maintain good skin condition and prevent sagging due to the rapid loss of kilograms..
3. The final period lasts 6 months. It is necessary to consolidate the result of losing weight in the stomach after following a diet. The daily menu during this period is based on the principles of a balanced and healthy diet.

Prohibited and Allowed Products

It is impossible to drink alcohol and smoke during the diet for weight loss in the abdomen, because these substances worsen metabolic processes. You will have to limit the intake of certain foods that interfere with proper metabolism or are a source of heavy carbohydrates that stimulate the formation of fat.

List of prohibited products:

• Salt. Holds water, inhibits metabolic processes.
• Sugar. Cakes, chocolate, jam, getting into the body, turn into body fat.
• Different types of pastries, pasta. These foods contain a huge amount of heavy carbohydrates, which in the body turn into fat.
• Fast food, fried, smoked, salty dishes.
• Carbonated drinks, packaged juices, coffee, alcohol.
• High starch vegetables – potatoes, beets, cauliflower.
• High Sugar Fruits – Figs, Bananas, Grapes.
• Fatty Meat – Pork, Lamb.
• Fatty fish.
• Mustard, mayonnaise, ketchup, other sauces.
• High fat cheese.
• Canned food.

What is there to lose weight belly? This diet is based on the principles of a healthy diet, so the menu for weight loss should include foods rich in fiber, vitamins or healthy carbohydrates. Daily calorie intake of foods should not exceed 1700 kcal.

Products for creating a diet menu for weight loss of the sides and abdomen:

• Vegetables. Tomatoes, carrots, asparagus, radishes, green peas, cabbage, sweet peppers, cucumbers in the daily diet include both fresh and in the form of lean soups, steamed dishes, salads.
• Fruits and berries. Apricots, apples, peaches, plums, pears, cherry plum, cherries and many berries are rich in fiber, so their use normalizes the processes in the intestine, helps reduce body fat.
• Greenery. Salads with celery, arugula, dill, cilantro or basil are rich in useful trace elements.
• Lean beef, poultry. Protein diet allows you to not feel hungry, stimulates metabolism.
• Low Fat Fish.
• Milk products. Kefir, milk should be consumed 3 times a week, 1 glass per day. Curd is allowed to eat 1 time in 7 days, but only in its pure form.
• Hard cheese. This product is allowed to be consumed twice a week for 80 g. It is recommended to combine it with fruit or added to vegetable salads.
• Dried fruits, seeds and nuts. Twice a week it is allowed to eat these foods for a small handful. Seeds should be consumed only in raw form. Peanuts, candied fruits, dried figs are not recommended to be used during a diet..
• Oatmeal, rice, buckwheat. Porridge supplies the body with healthy carbohydrates, reduces hunger.

Proper nutrition

A diet for weight loss in the abdomen will help to get rid of extra pounds at the waist, restore the proper functioning of internal organs, and establish metabolism. There are special rules for eating during a diet to get rid of belly fat. They will help you achieve your goal faster. .

The basic principles of proper nutrition for weight loss in the abdomen:

• Be sure to have breakfast. This is necessary for the proper functioning of the metabolism, which affects the process of losing weight. Lunch should be full. Dinner plan 3-4 hours before a night’s rest..
• Drink plenty of water throughout the day. Drink 2 liters of water per day.
• Complete your diet with workouts. This will speed up the process of losing weight..
• Snack fruit.
• Include salads in every meal.

Nutritionists consider cleansing Enterosgel a modern sorbent to be a necessary step in any weight loss program. It actively absorbs only harmful wastes and toxins, which enter the blood in abundance during the breakdown of body fat. It is these toxins that provoke nausea, an unpleasant aftertaste in the mouth, stool disorders, dull skin, the appearance of acne and spots on it.This sorbent fills the stomach well, thereby creating a feeling of fullness, absorbs excess gastric juice and enzymes, neutralizing their irritating effect on the walls of the stomach. Let’s admit it to take long courses, unlike other sorbents.

Diet menu for a flat stomach for 7 days

To achieve an effective result, it is necessary to follow all the requirements of the diet to reduce belly fat. The following is a sample diet menu for the week. Between the main meals, have a snack consisting of fruits or vegetables. Drink at least 2 L of water throughout the day..

Diet and exercise for the abdomen and legs

Extra centimeters from the waist will quickly go away if, along with a diet to reduce the abdomen, perform exercises for the waist. The complex of daily gymnastics includes exercises on twisting, “bicycle”, jumping rope. Reviews of thinner women indicate the effectiveness of homework with a hoop to reduce the size of the waist. A good result for weight loss in the abdomen will give the following set of exercises:

1. Lie on the floor on your back, bend your legs at the knees, put your hands behind your head. Breathe in, tear your shoulders off the floor, tighten your abs, lock this position in two, exhale, lower yourself to the starting position and relax. When performing the exercise, try not to stretch your elbows forward, and do not strain your buttocks. Repeat 10 times.
2. Lie on your back, bend your legs and raise so that the ankles are parallel to the floor. Put your hands behind your head. Take a breath, tighten your abs. Pull your knees and chest towards each other, lifting off your shoulders and hips from the floor. Breathe out, lower your legs, relax. Perform 10 times.
3. The starting position is the same as in the previous exercise, but put your hands to the sides on the floor. Taking a breath and tightening the abdominal muscles, tear off the thigh floor. Hold for a few seconds, exhale. Sit down on the floor, relax. Perform 10 times.
4. Lying on your stomach, resting on your elbows, put your feet on your toes. Pull the body into a string and keep it straight while doing the exercise. Raise one leg to the height of the thigh level, then linger for a few seconds in this position and return to the position. Do the same with the second leg. Repeat 10 times with each leg..

Learn other effective ways to quickly lose weight in your stomach..

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Do you urgently need to lose weight by 5 kg? This is not easy, because you have to adhere to a strict diet. How to lose weight quickly in the abdomen, nutritionists in the program of E. Malysheva will tell. The menu with diet chicken dishes and vegetable salads will help to quickly remove the stomach and “ears” on the hips. Learn the recipe for quick weight loss by watching the video.

Not only women are concerned about the problem of excess fat in the abdomen, but also representatives of the stronger sex. All men dream of abdominal abs cubes. How to achieve this? You need to start with a change in your diet that will make your stomach lose weight. In the video, the famous trainer-nutritionist Yu. Spasokukotsky explains the simple principle of losing weight.

There are contraindications. Consult a doctor.

Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.