The upcoming summer period again makes the main female question relevant to how to get rid of extra pounds without exhausting diets. As always, the answer is simple: you should follow the principles of proper nutrition and exercise regularly. No need to be lazy, pull yourself together and start a literally different life. After all, if you want a long-term effect, then constant compliance with the above requirements is required.
If sports are selected individually for everyone (someone prefers running, someone likes kickboxing), then there is such a diet for a week that will suit almost everyone. It was developed by American nutritionists and offers a variety of light meals. No sacrifices are needed, just start eating complex carbohydrates and not consume more than 1,500 kcal / day.
So, the diet itself for a week:
Monday
For breakfast, make toast from bran or whole grain bread. They (2 pieces) can be eaten with two teaspoons of honey.
Lunch consists of chicken leg or breast, which should be grilled. Prepare a salad for the main dish: chop raw mushrooms, lettuce. Season the salad with olive oil and sprinkle with grated cheese (any of the hard varieties). Eat a pear from fruit.
After some time, you can have a bite to eat light yogurt - afternoon tea.
Dinner is prepared according to the following algorithm: take 100g. pasta and boil, serve them with tomato sauce and grated cheese. Salad this time from grated carrots, cucumbers, sliced and parsley. Dressed with olive oil and a little vinegar. As a dessert, 2 tablespoons of berries are suitable.
Tuesday
For breakfast, the weekly diet offers oatmeal, half a cup of bran and half a banana. You can drink a cup of milk (approximately 1.5 - 3% fat).
Lunch: a flat cake made from yeast-free dough and a salad. Make a salad of olives, tomatoes, parsley and season with 3 tablespoons of hummus. As a dessert, you can eat a peach, an apple and a couple of plums.
Afternoon snack on the second day is a handful of nuts (walnuts or almonds).
For dinner, cook fat-free beef by sprinkling it with lemon juice. To her baked potatoes with sour cream (1 teaspoon) and lettuce.
Wednesday
We prepare breakfast by mixing the berries with 3 tablespoons of cereal, half a cup of yogurt and 2 tablespoons of milk.
For lunch - a hamburger, though dietary. 2 slices of whole grain bread, between them 3 small slices of boiled turkey, one tomato, a slice of cheese. Dessert consists of two tangerines.
Thursday
Breakfast with a mousse whipped in a blender. Ingredients: 1 banana, a cup of milk, as many berries, 4 tablespoons of apple juice.
Dine with whole grain bread stuffed with chopped tomato and onion, lettuce, a slice of cheese, 1 table. a spoonful of mustard. For dessert, apple, strawberry and mandarin.
Prepare a snack from cereal with bran, sprouted wheat and a glass of milk.
And for dinner, tuna sushi or rolls (12 pieces), also boil the split green beans. ½ orange as a dessert.
Friday
By this day it is already clear how to start eating right, and now the main thing is to continue following the diet. So, have breakfast with scrambled eggs. It should be prepared from one egg and 3 proteins, greens and tomatoes.
For lunch, you can eat two crackers and drink a glass of milk.
Dinner consists of fried fish fillet, such as salmon. Sprinkle it with soy sauce and serve with 4-5 baked potatoes, lettuce.
Saturday
For breakfast, make a whole grain sandwich with two teaspoons of low-fat processed cheese, you can add a slice of unsalted salmon.
Lunch: tuna fillet, a handful of walnuts, Chinese cabbage, 2 crackers. Dessert: two teaspoons of lingonberry.
For an afternoon snack, eat oatmeal and a slice of low-fat cheese.
Dinner: chicken fillet stewed in tomato sauce with half an onion and a clove of garlic. Sprinkle the dish with grated cheese. Pea and parsley salad seasoned with olive oil. From fruits you can eat grapefruit.
Sunday
Breakfast consists of a baked apple and a cup of low fat yogurt. You can also eat 2 teaspoons of honey and 1 tablespoon of nuts.
Diet for a week last day's lunch offers to diversify a slice of pizza and a salad of boiled green beans and carrots. You can fill the salad with vegetable oil. The weekend menu also allows a small portion of popsicles.
For a mid-morning snack, you can have a fruit salad with kiwi, apples, plums, seasoned with a tablespoon of yogurt.
You can have dinner with 4-5 boiled shrimps with a tablespoon of soy sauce, as well as a salad of vegetables.