The diet for weight loss for a month

In just a week, you can lose up to 3 kilograms, andfor a month - 10. And this is a very real figure. There is nothing wrong with striving to lose weight and create a figure of your dreams. However, it is necessary to act within the framework of reasonable. Many representatives of the weaker sex resort to hungry diets. And this is a violation of all the rules of nutrition. In addition, such activities can seriously damage your health. The program of nutrition and training for weight loss will remove extra pounds and strengthen your health.

The basic rule

For many years nutritionists have been creatingall kinds of diets to help those who suffer from obesity. This opens up the unknown properties of products, which we use almost daily. They allow you to burn calories not needed by the body. However, there is a basic principle of healthy eating and diets. If desired, you can achieve almost any conceived mark on the scales. But you need to do this only by increasing daily exercise and getting rid of bad habits. Only in this case you will help the diet program for losing weight for a month.

Step One: Getting Rid of Bad Habits

Suitable diet program for losing weightfor women and men. However, many can not get rid of unnecessary kilograms within a month. This is due to the fact that a person is simply unable to get rid of some habits. These include:

1. Insufficient intake of liquid. During the day a person should drink up to 2 liters of water. This is the basic rule. And in the first place it refers to those who struggle with excess weight. Without the right amount of fluid to lose weight is very difficult. After all, it is water that helps the body get rid of fat that has accumulated in our body. Therefore, it is worthwhile to get a good habit - to drink before each meal at least a glass of slightly warm water.
2. Late suppers. The correct nutrition program for weight loss excludes eating after 6 pm. Of course, many can argue that after the specified time they do not sit down at the table. But there are still snacks. This can not be done. But what should I do if I really wanted to eat. In this situation, it is better to drink a glass of low-fat kefir or green tea, but without sugar. In addition, nutritionists recommend eating one vegetable.
3. Incorrect combination of products. The diet program for losing weight is not only a well-formed menu. This is the creation of a balanced diet. In doing so, remember a few basic rules. First of all, you can not combine fats with carbohydrates. Therefore, the potato with meat will have to be abandoned.
4. Lack of normal rest. Scientists have proved that in the period from 21.00 and up to 2.00 in the human body during sleep, a somatotropic hormone is produced. This substance takes an active part in the breakdown of fats. It is for this reason that a person does not feel hungry during sleep. If you have to sleep late, then the body loses this hormone.

The basis of the diet

The diet program for weight loss is built oncertain rules. And most importantly - a balanced diet consisting only of those products that will be useful to a person struggling with excess weight. This list includes:

1. Cooked or fresh vegetables. An exception in this case is potatoes.
2. Freshly squeezed juices and fruits. However, it is worth giving up grapes and bananas.
3. Boiled chicken eggs.
4. Cheese, cottage cheese and yogurt. Preferably not very fatty.
5. All kinds of cereals.
6. Whole wheat bread.

What should I reject?

To make the diet program for weight loss work, you should abandon a certain number of products. This list includes:

1. Any fat, including lard and butter.
2. Alcohol.
3. Salt.
4. Smoked, as well as fried foods, such as fish, chicken and meat.
5. A variety of sweets and sugar.
6. Mustard, ketchup and spices, especially spicy.

Move more

What else do you need to get started?diet for weight loss? In the gym, you should ask for help from a good instructor. He will be able to compose a set of exercises, which will increase the burden on problem areas. This will be a good addition to a rational diet.

Of course, not everyone can quickly enroll infitness club and spend a few hours a week. But you can abandon the elevator. In addition, several stops before work can be traversed on foot. In addition, it is necessary to perform exercises in the mornings, and in the evening - jumps with a skipping rope. Such measures will allow daily disposal of 600 kilocalories.

Sample menu

To ensure that the diet program for losing weight gave a positive result, you need to make an approximate diet and stick to it throughout the month. Here is an approximate menu.

Monday

1. Breakfast: salad of apples, kiwi, oranges, low-fat kefir or yogurt, as well as the addition of whole-wheat cereal.
2. Breakfast the second: two dietary loaves, green tea, 25 grams of hard cheese or brynza.
3. Lunch: vegetable soup or cabbage. Do not add potatoes and fat to it.
4. Afternoon snack: apple, kefir.
5. Dinner: chicken boiled fillet - 150 grams, salad greens and vegetables with olive oil.

Tuesday

1. Breakfast: 150 grams of cottage cheese and 100 ml of kefir.
2. Second breakfast: ½ grapefruit or apple.
3. Lunch: vegetable soup, 150 g of pea puree without oil.
4. Afternoon snack: a glass of yogurt.
5. Dinner: green salad, vegetables, 200 grams of baked fish.

Wednesday

1. Breakfast: 3 tbsp. l. a mixture of cereal flakes, 200 ml of milk and an apple.
2. The second breakfast: ginger tea, 2 loaves, 20 grams of cheese.
3. Lunch: pea soup, two eggs.
4. Afternoon snack: a glass of yogurt.
5. Dinner: 150 grams of cottage cheese, ½ cup kefir and ½ grapefruit.

Thursday

1. Breakfast: 2 eggs, vegetable salad.
2. The second breakfast: pomegranate juice without sugar - 60 ml, 2 loaves.
3. Lunch: bean soup, vegetable salad.
4. Afternoon snack: a glass of yogurt and an apple.
5. Dinner: 150 grams of chicken fillet, cauliflower, lightly boiled.

Friday

1. Breakfast: muesli with crumb of almonds, flax seeds and sesame, apple, a glass of yogurt.
2. The second breakfast: tea from ginger and lemon, 25 grams of cheese or brynza.
3. Lunch: soup from vegetables and lentils.
4. Snack: dried fruit, for example, prunes, dried apricots or raisins. All of 30 grams.
5. Dinner: 200 grams of fish baked in the oven, vegetable salad with celery root and kefir.

Saturday and Sunday

1. Breakfast, lunch and dinner: buckwheat porridge without oil and salt - up to 250 grams, a glass of kefir.
2. Snack and lunch: two plums or one apple each.

On Sunday, you can repeat the monodya diet. Of course, if it passed for you painlessly. If not, you can take a menu of any day. Similarly, you can eat throughout the month.

Contraindication

In fact, a diet program for losing weight forwomen and for men - this is the first step towards a healthy lifestyle. However, those who want to lose weight quickly should not forget that any sharp restrictions in the diet and increased physical exertion can adversely affect health. Everything should be done gradually. Any diets in the first place are contraindicated to those who have problems with the work of the digestive tract. Such people need to carefully make changes in their diet.

A sharp increase in physical activity is dangerous forthose who have diseases of the cardiovascular system, as well as the musculoskeletal system. As for emergency weight loss, it is contraindicated in adolescents who are breastfeeding and pregnant women.