Fast Diet for 10 kg per week: for a week for men and women for a week for a week

Healthy food is the basis of a person full of life.The corresponding diet provides the body of the necessary energy and does not allow any diseases.Choose harmless items for daily menu, and you give yourself a healthy lifestyle.Kinder some of the rules of eating, you create a useful habit.Make a little effort, and you will be thin body body and a long life.

The proper nutrition is the best helper in the fight against an excess kilogram.To disable diets, you do not need to reduce the number of nutrition.Gentlemen do not turn into a lawyer.Enjoy the healthy diet and enjoy the weight of weight loss.

How can the principles of nutrition for weight loss can you lose 10 kg of weight per week on a diet?

To lose weight is not enough to buy correct quality products.You need to create a menu daily.But first, you need to keep the rules to eat.By fulfilling simple demand, you will be able to get any results as soon as possible.

Following the loss of 10 kg per week by weight loss is:

1. Managing calories used.The diet should be a plant food.Its low calorie content and is rich with bulls.Plant products include vegetables, sackets, fruits, granaches, nuts and seeds.To lose weight, to reduce a lot of calories used.Remember the composition of used drinks.Product ratio balance.The body must obtain the rational volume of proteins, fats and carbohydrates.
2. Avoid a long break between eating.The dinner should be at least five times.Overcome the feeling of starvation and arranging additional food.The main thing is to eat in small parts.At the same time, if it is offered to eat, it will help you to cultivate the habit.
3. Do not eat quick food.The finished food has high calorie content.Conflicts, Dias, flavors.For such a meal, you will receive daily caloriest value with the minimum content of useful content.
4. Posts on timely breakfast.Do not open your breakfast for breakfast.Control of hungerness after you get a night's vacation.For breakfast are not tempted for the fat food.Product energy for one day, and prepare you happy and balanced food.
5. Drinking water and healthy stick.Don't forget to drink normal water during the day.With its help, metabolism arises faster.Use any grassy sediment.They will help you to overcome their hunger.By the help of a fluid, toxins are divided.
6. To organize Snacks.Use fruits, vegetables, juices, dry fruits between the main food.This will help you to avoid starvation.
7. The body comes to physical activities.Due to the increase in physical and mental activity, eat sufficiently to sufficiently, fat, and proteins.Don't take the body to get tired.
8. Choose enough time to eat.Turn the use of food into a suitability.Chewing food.Do not give or eat.Refusal to get fluid when eating.Remove the thirsty or eating.

Preferable Products: What can you eat to lose 10 kg?

When you choose to lose weight, you will be 10 kg per week, you must take into account the following factors:

• Reduce the use of flour products.
• Give new raw foods.Refusing to cook fried food.Steam, cook and cook.
• Save alcohol, save the caloric content.Do not make the accumulated alcohol with a large number of items.
• Limit the use of salt and spices.The salt stimulates the stagnation of fluid in the body.Escows stimulate the appetite and give you an extra taste in the vessels.

Enrich your diet with a higher composition of vitamins and amino acids.

If we lose 10 kg in 7 days, we set a number of obligatory products:

1. Meat.
   
   Give preference to meat varieties.Chicken, Turkey, Vell Best.By using meat products, you will be able to speed up metabolic processes.Meat is a helpless helper in the manufacture of first meals.
   
   
2. Fish.
   
   Fish's vessels quickly absorb the body and leaves a feeling of light after they eat.There are fish, A and D.Infinite faces contain useful fats in profitable fats.Great additions to any side vessel.
   
   
3. Low-class products.
   
   The important part of your menu should be new vegetables and fruits.They overcome their hunger and provide the body with the necessary vitamins.You can prepare a lot of veins and fruits with different vegetables and fruits.
   
   

4. The products of calcium.
   
   Your diet and fermented dairy products must be.They normalize the absorption process and regulate the intestines.Is the main source of calcium and phosphorus.Milk is ideal for the preparation of cocktails.
   
   
5. Beans and peas.
   
   Due to the big content of carbohydrates, the side of the side vessels with a feeling of hunger.Drink complex carbohydrates for breakfast and you will deliver energy throughout the day.
   
   Beans are rich in vegetable proteins.They have little products from low minorities in providing bodily bodies with vitamins and minerals.Remove Beans cholesterol and normalize the blood sugar.The large range of cereals is diversified.
   
   
6. Tea, juices, fruits of fruit drinks.
   
   Contribute to the body of the body from excess fluid.Your diet should be green chin, citrus juices, beverages.

When we lose weight, when you lose 10 kg per week and you need to lose weight: list

To achieve the best results, you need to leave a number of products:

1. Pasta and confectionery.
   
   Such products have the highest composition that promotes liquid storage in the body.Confectionery products are very high - significant damage to the size and figure.
   
   
2. Partial products and sausage.
   
   The arbban composition exceeded the range of protein and starch, while we lose weight.If there is no doubt on food technology, the body is harmful.Partial products will be lost in favor of the cold.May include low-receipts.They do evil with hunger.
   
   
3. Munic items.
   
   Continuous use of chips, criskers, and various food species leads to health problems. Such products have a higher composition of the strokes of salt and taste.
   
   
4. Roots.
   
   The products made under the influence of high temperatures lose useful properties.Fried food includes a large amount of cholesterol and absorbs poorly from the body.Provide olive and cream instead of vegetable oil and margarine.
   
   
5. Sweet.
   
   In the evening, you cannot use sweets because it takes a long time to absorb them.Natural sweets - honey, dried fruits, jam, and Maramalar should be given priority.The use of a small amount of black chocolate is allowed.
   
   

6. Smoked dishes.
   
   During smoking, the concentration of harmful substances doubled.Smoking food is rich in salt and different canvas.
   
   
7. Sauce.
   
   Need to abandon the sauce with a high-caloric content.This is the most harmful fandony.You can be useful for yourself.For example, tomatoes or balma.

How to calculate the daily needs of the body?

The number of calories used a day will lead to the failure of the body to fail.Replenishment of energy begins to be compensated by reducing muscle mass.To lose weight to avoid harm to your health,It is necessary to calculate and maintain the daily calory norm.

You can use different types of formulas.All of them are tied to your personal performs - growth, weighs and age.Also, the calculation of calories must be taken into account at different times.From time to time, from time to time, 1.50 to2000 ccal per day.It is necessary to increase the norm for daily daily life - 200 to 500 to 500 to 500.

Important: The most dangerous and clarification form to warn the day: Myifflin-San George formula  10 * Weight + 6.25 * Height-5 * Young

When there is no physical activity, the results need to increase 1.2 soms

In case of including the date of active action to your schedule, to increase the results to your coefficient, the result will be increased by 1.3 to 1.7 to 1.7 to 1.7 to 1.7 soms to increase the results.

Menu for a week to lose weight for men

Make menu for a week, and you will be able to buy the necessary items in advance.

When selecting products, keep the basic principles of nutrition:

• 1 breakfast - comprehensive carbohydrates
• 2 Breakfast - dairy products + fruits + vegetables
• Lunch - comprehensive carbohytotes, proteins, vegetables
• In the afternoon, habits are dairy foods + fruits + vegetables +
• Dinner - protein, vegetables

The highest ballot is to be a food that needs during lunch.At least 3 hours ago before bedtime.The distance between food should be the same, no more than 4 hours.Strengthen the diet with physical exercise, you will be able to get the best result.

Physiological, women are subject to faster formation of fat.Therefore, the number of faces of them must be below men.Male Diet, you may contain a medium-size sweet and fast-digit carbohydar, as it is better to remove these products for women.In the middle of the food we will not forget to get water.

Firms for men and women:

• Fish and meat - 100 g, male pull 150 g
• Green - the share of women in 150 g, male pullet 200 g
• Salad - for men and women - 150 g
• The share of dairy products is about 200 g, a man port 200-300 g
• Fluid size is outside of water - for men and women - 200 ml

The table offers one of the many parametersMenu for men and women is 10 kg per week.Depending on your personal preferences, you have the right to regulate it, and you have the right to maintain key recommendations.

Day of the week	Menu for men
Monday	Omelet, grain, black tea LOW -Fat Cottage Secret Steam beef, vegetable broth, fruitful drink Fruit Assoord Chicken, vegetables, milk
Tuesday	Milk milk, powe and milk and bread Kefir Baked Turkey, boiled beasts + walnuts, chicken broth, dried fruit computer Grapes UN fishing cotcakes, vegetables Sutsersole, Cheed
Wednesday	Mushrooms, bread rangon, web Drinking Stairs, plant halves, grass tea Citrus Assortment Cabbage, potato puree, Caper
Thursday	Boots, boiled eggs, black tea Milk cockcky Boiled chicken breast, cabbage soup, web Cottage Cheese + RAISINS Cooked cow with vegetables and cheese, new cabbage salad, green tea
Friday	Vegetable, bread mildage + oil, green tea Ryazhenka CEC, Vegetable Salad, Black Tea Banana Ladder flesh, baked vegetables, milk
Saturday	Milk, pears, tea and honey and tea Yogurt Caesar Salad, Vegetables, boiled cow, dried fruit computer Cooked apples, nuts Cheese, cheese, cooked vegetables, karfir
Resurrection	Corn surface, milk Cheesons with dried apricot Peas soup, chicken meat, tomato juice Fruit Assoord Veal steak, vegetable salad, milk

For weight loss for a week to lose women to 10 kg

Day of the week	Menu for women
Monday	Wheat surface, oil, kefir Buka Dry + Dried apricot Baku, the sacred cucumber + tomatoes, fruitful drinks Boiling egg, corn Steam fish, cooked vegetables, black tea
Tuesday	Oats, yogurt, fruit juice Banana and Milk Cockcki Rice bot, boiled chicken breasts, new cabbage, web Omelet, tomato Steam cow, vegetables, green tea
Wednesday	Oat, oil, cheese cheese cheese, grass tea Drinking yogurt Happiness, ripe Turkey, cucumbers, web Milk, peanut Canned sea fish, cooked cabbage, black tea
Thursday	Buckwheat face, black bread, oil, tea honey Fruit Assoord Rice porch, chicken with vegetables, new cabbage salad, web Milk and apples Omelet, tomatoes, computer
Friday	Oldu, black bread, oil, tea honey Ryazhenka Wheat boards, ripe fish intersection, wheat salads, dried fruit computer Milk, banana Ladder liver, baked vegetables, grass tea
Saturday	Buckwheat Porridge, oil, blue tea Yogurt, Kurge Rice botku, the cheese, starlets, baked, Berry Comput Pear, nuts UN fish, corn, tea
Resurrection	Oat face, cottage cheese, hello Banana and Milk Cockcki Rice, green tea with cow and vegetables Omelet, tomato Baked Turkey, Beking cabbage salad, computer