The best gift you can give to the New year – not put off until tomorrow what you need to do today. So, before you Super Plan that you can the body in the perfect shape in only 21 days.
The first week
Experts WH unanimous in their opinion: no, a healthy and effective way to lose weight and tone muscles, as a combination of the right diet, physical activity and discipline.
And as miracle pill? Question in patients with renal of those unfortunate, in the power of drugs. Or maybe you just need a month without food? Aha, and a nervous lady with the slow metabolism and the only need of the body will fat any way to accumulate, at least from the carrots. All that foreplay is over. Time is running out.
Diet plan
Your task is: don't give up, have a meal in the name of harmony and to build a System of power, which speeds up the metabolic processes in the body and help the body excess fat to burn and build muscle.
The basis of the diet should be: chicken, Turkey, lean red meat + fish, Avocado, olive oil + eggs, and dairy products + fruits, vegetables + whole grains + natural herbs + pure water without carbonic acid.
Prohibited: all kinds of canned food + carbonated drinks (including water) + alcohol + smoked, salted and roasted products + refined sugar and white flour + sources of caffeine (coffee, tea, Energy Drinks, chocolate).
TIP
You try as much as possible fresh, unexposed thermal processing of fruits and vegetables, the most appropriate way of preparing meat, fish and side dishes: bake and cook.
An example menu
The main thing in the diet – variety! The menu per week are only examples of how to combine with food. You can choose from three lists, favorite dishes, and go on your own, or come up with your own variations, taking into account the recommended calorie content of each meal, or look in the section "day flat belly" and select there the petite.
Breakfast
- 200 G of oatmeal with dried fruit; ⅔ Cup milk low-fat; fruit
- or 2 whole-grain Toast; 30 G cheese; egg; fruit
- or 150-200 G of cottage cheese with honey; 30 G of nuts; a glass of freshly squeezed juice
- Vegetable salad with Dressing of lemon juice and olive oil; baked Toast (whole grain bread, herbs, chicken breast, soft cheese); fruit
- or salad, porridge, chicken breast, cherry tomatoes and Dressing made of honey and Dijon mustard; fruit
- or a Sandwich with whole grain bread, salmon, Avocado and Dill; natural yoghurt
Dinner
- Baked fish with vegetable salad
- or whole grain Pasta with beef, beef minced meat, garlic, parsley, tomatoes and dry herbs; herbal tea
- or chicken fillet without skin; a side dish of roasted vegetables (pumpkin, broccoli, onions with olive oil and spices), fresh tomato with 1 tablespoon of feta
The second week
Noticed that irritable? No wonder, if you train hard and don't encourage, even chocolate. Your healing – dairy products: they contain the amino acid Tryptophan, which is needed by your body for the synthesis of Serotonin – the hormone of good mood.
If, after 10 days of fighting belly somehow is not retracted, it makes sense of all kinds of legumes, cabbage, and dried fruit – these products may be the cause of bloating and flatulence, which will not allow you to forward to the first results.
An example menu
Breakfast
- Omelet of two eggs; tomato; 30 G cheese; small baked Apple with honey and cinnamon
- or a Smoothie made of banana, drinkable yogurt, and vanilla; Roll with salmon, Avocado and cucumber
- or 200 G of buckwheat fast with fried onions, carrots and peppers; natural yoghurt; fruit
Lunch
- 250 ml soup with chicken and vegetables; salad with tomatoes, cucumbers, peppers, and onions, with olive oil and seeds Flaxseed
- or a salad with roasted pumpkin, spinach, feta cheese and lemon-oil Dressing; 2 rye bread with lean ham; fruit
- or 250 G of Couscous with roasted vegetables (carrots, onions, corn, peas)
Dinner
- Pita with chopped beef, lettuce, and Dressing made from natural yogurt garlic and Dill)
- or Steak with a side dish of fresh vegetables; baked Apple with honey and cinnamon
- or 1 baked beetroot; 3 rye bread with soft goat cheese; 10 large olives
TIP
Give up snacking in exist – these low-calorie meals to provide a stable level of sugar in your blood and ensure that you eat anything, what you're looking for there, in the night. Ideal fruit day between meals, or berries, crackers with cream cheese, evening – milk products, fresh vegetables, salad.
How much can you eat at once
The Hunger is not your efforts, keep in mind that the portion is:
- 100-150 G of vegetables (about the size of a fist, your)
- 150 ml of the milk and milk products
- 120 G of meat or fish (about the size of a palm of the hand)
- 1 TSP vegetable oil
- 12 grapes
- 1 Apple, banana, orange or pear
- ½ Mango or Grapefruit
- ¼ Avocado
The Third Week
The success of the three-week program largely depends on whether you sleep. Try to improve the quality of your holiday, listen to night on Jazz or classical music: studies have proven that people who enjoyed looking into the night, the melodies in the rhythm of 60-80 beats per Minute, slept better.
An example menu
Breakfast
- Cheese cakes with maple syrup; natural yoghurt; fruit
- or warm Sandwich with rye bread, salad, boiled egg and fried chicken breast; fruit
- or 200 grams of cereal with milk and dried fruit; fresh figs; 30 G of hard cheese
Lunch
- Warm salad with Quinoa, roasted vegetables, Turkey and coriander; the fruit
- or broth with Croutons and boiled egg; tomato 50 G Mozzarella cheese, balsamic Dressing
- or fish fillets with vegetable salad; Toast with peanut butter; fruit
Dinner
- Whole wheat Spaghetti with chicken, minced meat and a sauce made of tomatoes, garlic, and parsley; salad
- or baked peppers stuffed with brown rice and beef minced meat; 6 cherry tomatoes with 1 tablespoon of cream cheese and herbs
- or fish fillets with rosemary and vegetables; natural yoghurt
By the way: scientists from Sweden know exactly what kind of bread is healthier for those who squeeze in with the sheath dress: rye. Experimentally proved, that after 8 hours after the Snack of rye bread, people feel less hungry than those who ate wheat.
TIP
Selection of Desserts, you now have small fruit-berries, Yes, Quark. But if you like cinnamon sprinkle or vanilla, then easily deceive the body, bored on the bench. Cinnamon also regulates the level of sugar in the blood, and therefore, not hungry allows your head confuse you.